Science-based toolkit to increase your focus by 300%:
I'm not a scientist.
But Andrew Huberman is.
These tips come from this podcast episode, which I recommend you listen to in full:
youtube.com
But Andrew Huberman is.
These tips come from this podcast episode, which I recommend you listen to in full:
youtube.com
Our science-based toolkit looks like this:
1. Sleep
2. Caffeine
3. Fasting
4. Diet
5. Cold exposure
6. Breathing exercises
7. Binaural beats
8. Supplements
9. De-focus
10. Hypnosis
You can mix and match to find what works optimally for you.
1. Sleep
2. Caffeine
3. Fasting
4. Diet
5. Cold exposure
6. Breathing exercises
7. Binaural beats
8. Supplements
9. De-focus
10. Hypnosis
You can mix and match to find what works optimally for you.
Andrew describes focus as an "arrow":
Epinephrine - the shaft of the arrow
โincreases alertness and energy
Acetylcholine - the head of the arrow
โincreases focus
Dopamine - the force that moves the arrow
โincreases motivation
All 3 work together to help you perform optimally.
Epinephrine - the shaft of the arrow
โincreases alertness and energy
Acetylcholine - the head of the arrow
โincreases focus
Dopamine - the force that moves the arrow
โincreases motivation
All 3 work together to help you perform optimally.
๐ Sleep
This is your foundation.
Dial it in before you start worrying about everything else.
No amount of caffeine and cold showers will make up for shitty sleep.
This is your foundation.
Dial it in before you start worrying about everything else.
No amount of caffeine and cold showers will make up for shitty sleep.
๐ Caffeine
Caffeine boosts the number of dopamine receptors in the brain.
Try to keep it between 100-400mg per day (starting on the low end).
If you want to avoid an afternoon caffeine crash, delay your intake for 90-120 minutes after waking.
Caffeine boosts the number of dopamine receptors in the brain.
Try to keep it between 100-400mg per day (starting on the low end).
If you want to avoid an afternoon caffeine crash, delay your intake for 90-120 minutes after waking.
๐ Fasting
There are 2 factors to consider here.
1. Our neurons perform optimally when they have glucose (you've eaten)
2. Too much food can make us lethargic
The key is to find what works for you.
If you're more focused fasted, great.
If you need some food, that's ok too.
There are 2 factors to consider here.
1. Our neurons perform optimally when they have glucose (you've eaten)
2. Too much food can make us lethargic
The key is to find what works for you.
If you're more focused fasted, great.
If you need some food, that's ok too.
๐ Diet
In a study of patients with ADHD:
A diet high in sugar and processed foods led to a decreased ability to focus.
Digestion takes a lot of energy.
Keeping your diet free of junk food will help your body (and brain) work optimally.
In a study of patients with ADHD:
A diet high in sugar and processed foods led to a decreased ability to focus.
Digestion takes a lot of energy.
Keeping your diet free of junk food will help your body (and brain) work optimally.
๐ Cold exposure
Jumping into a cold shower or bath can greatly boost epinephrine and dopamine levels.
And it only takes 1-5 minutes to reap the benefit.
Here's what I do:
1. Shower normally
2. Turn the water to cold for the last 1-3 minutes
Jumping into a cold shower or bath can greatly boost epinephrine and dopamine levels.
And it only takes 1-5 minutes to reap the benefit.
Here's what I do:
1. Shower normally
2. Turn the water to cold for the last 1-3 minutes
๐ Breathing exercises (NSDR)
NSDR (non-sleep deep relaxation).
Studies show that this breathing technique can greatly improve our ability to focus.
Here's a 10-minute guided video:
youtube.com
NSDR (non-sleep deep relaxation).
Studies show that this breathing technique can greatly improve our ability to focus.
Here's a 10-minute guided video:
youtube.com
๐ Binaural beats
40Hz binaural beats have been proven to increase focus and concentration.
Andrew recommends:
1. Using the BrainWave app
apps.apple.com
2. Use the 40Hz for 5 to 10 minutes before work.
3. Turn it off for the actual work session.
40Hz binaural beats have been proven to increase focus and concentration.
Andrew recommends:
1. Using the BrainWave app
apps.apple.com
2. Use the 40Hz for 5 to 10 minutes before work.
3. Turn it off for the actual work session.
๐ Supplements (consult your physician)
- Omega-3 fatty acids (1-3 grams per day)
Improves overall brain function
- Creatine monohydrate (5 grams per day)
Supports the brain networks associated with focus
- L-tyrosin (500 mg)
Increase dopamine transmission in the brain
- Omega-3 fatty acids (1-3 grams per day)
Improves overall brain function
- Creatine monohydrate (5 grams per day)
Supports the brain networks associated with focus
- L-tyrosin (500 mg)
Increase dopamine transmission in the brain
๐ Defocus
This may sound counterintuitive.
But a deliberate decompression of your brain after an intense focus session actually makes it easier to get back into focus consistently.
It's like the recovery after a sprint.
Your brain will slowly improve at refocusing.
This may sound counterintuitive.
But a deliberate decompression of your brain after an intense focus session actually makes it easier to get back into focus consistently.
It's like the recovery after a sprint.
Your brain will slowly improve at refocusing.
๐ Hypnosis
Not to be confused with "stage hypnosis".
Think about this as a state of both deep focus and deep relaxation.
Huberman recommends the Reveri app:
reveri.com
Not to be confused with "stage hypnosis".
Think about this as a state of both deep focus and deep relaxation.
Huberman recommends the Reveri app:
reveri.com
๐ Build the skill (BONUS)
Think of your focus like a muscle.
As you progressively overload it, you build strength and endurance.
Start small (single 45-90 minute session).
As it gets easier, add more sessions to your day.
Be consistent and you will be rewarded.
Think of your focus like a muscle.
As you progressively overload it, you build strength and endurance.
Start small (single 45-90 minute session).
As it gets easier, add more sessions to your day.
Be consistent and you will be rewarded.
Science-based tools are great.
But they are more effective when you know the root of why you're distracted in the first place.
I'll be covering this in my newsletter on Monday.
Join 6,000 people here:
colbynewsletter.ck.page
(Don't miss it)
But they are more effective when you know the root of why you're distracted in the first place.
I'll be covering this in my newsletter on Monday.
Join 6,000 people here:
colbynewsletter.ck.page
(Don't miss it)
That's a wrap!
If you enjoyed this thread:
1. Follow me @thecolbykultgen for more of these
2. RT the tweet below to share this thread with your audience
If you enjoyed this thread:
1. Follow me @thecolbykultgen for more of these
2. RT the tweet below to share this thread with your audience
Loading suggestions...