Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88

Notes - Sleep is most important - 40Hz Binroial Beats or white/pink/brown noise to get started with focus - Cycle of focus: 90min. of focus then 10-30min. resting of focus - Phones are eating our resting times and therefore out focus - focus needs warm-up - flickering focus is normal, accept it - Tyrosin improve adrenaline for focus (seeds and nuts) - Keto (high fat, low carbs diet) might add focus - High Glucose with better focus but might be sleepy (not to much sleep) - Low Glucose fasting state high focus - coffein can be usefull for focus ~100ml to 200ml of caffein after 90min. after sleep yerba mate (NOT smoked) - stress helps focusing - cold exposure induces stress, adrenaline and focus - Meditation set timer for >13min. sit or lay down and focus on breathing an inch inside your forehead, refocus back on your breath: improve focus in 8 weeks - Terrible Sleep? NSDR Non Sleep Deep Rest - Yoga Nidra laying down for 10-60min listening to a audio script up to 2 times a day. It might also help to sleep better. - Hypnosis for neuroplasticity (focus and relaxation) recommendation of the Riveri App - Timings: Mediation shouldnt be done in 4 hour window before sleep, NSDR/Yiga Nidra might help with falling back asleep after waking up at night, Hypnosis can be done any time of the day Visual Based tools: - cognitive focus follows visual focus -> wearing hoodie might increase focus - Visually Focus on one location up to 30sec. to 15min. with blinking: trains focus and refocusing - Covert focus, eyes are focused on somewhat we are not directly gazing at it - 30sec. to 3min. Visually or Covert focus as warm-up for mental or physical work use this also to refocus while learning/working/etc Foods and Supplement - Omega-3s, 1-3g EPA to improve brain function (fish, avocado, algae, supplements) - Creatine can increase focus as well - acetycholine increases learning abillity - Foods with Choline or Alpha-GPC 300mg to 600mg if you need a lot of focus (not every day), take it with garlic (600mg) - Aminoacid L-tyrosine foods or supplement with apha-gpc to focus - ADHD Drugs increases focus but its dangerous - L-Tyrosin sometimes change against Phenylethylamine - focusing trains focus - the better you are at focusing the more exhausting it gets so less time can be spend doing it - Be dynamic, you can switch them around and use different tools depending of necessity What I'm gonna do: -Take creatine 5g, Spirulina for Omega-3s - Soy, Nuts for L-tyrosine and choline - Do Mediation every day - Brain Beats and starring at the wall or cold shower as focus starting ritual now put the phone away and focus some :)

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- Improve your sleep - Binaural beats 40 Hz, suggested use: before starting to work or, if feeling unable to focus, for the all length of the session - White/Pink/Brown noise, helpful to decrease transition time into focus - Concept: getting into focus is like working out, you need to "warm up" first, it takes some time to get into it - Scientifically based focused block length: 90 minutes, where the first 5-10 minutes are warmup - How many deep work bouts per day? 2/3, so approx. 3/4 hours of really hard mental work I got lost on the food part - Cold exposure - Short meditation, nasal breathing, focus on the breath, 13 minutes - NSDR I need another round to pick up the rest

Andrew you have become such a great mentor to my life and helped me out so much! So glad to find someone as awesome as you.

All Hail The King Huberman... While other podcasters are just doberman😂filling our brains with unnecessary information causing information overload. It's high time that we express our gratitude to King Huberman, who provides world class research based information at no cost in a world where even the water is not free. ❤❤❤❤Thanks King

Your suggestions of watching the sun rise and sun set has not only improved my life, but the lives of my hospice patients that can still get out there and see it. Your work is changing lives with years left on this earth and those with only a few months left. Thank you for everything.

I used to study 12-14h a day. Now i can't even start studying. I can't focus at anything that isn't interesting to me for like more than 5 min+. Mainly bad diet and social media abuse caused that. I've lost 2 years of my carrer for that. Watching Andrew Hubermans vids helping me a lot. Already fixed my diet. Now I'm working on my focus. Thanks for the videos.

Thank you for ALL the videos you make. This really makes a difference in our lives

Thank you for you ultra tight clarity when you speak .you are so careful not to mislead or misspeak .I appreciate it .

Dr. Huberman I’m 82 years old and watch you a lot. Just heard the comment about certain marine animals flopping themselves on a rock and no longer moving consequently beginning to devour their brains!! Dear God I swear that’s what many of us did at the beginning of the pandemic!! Sadly because I live in a senior apartment building, I and many of my neighbors even though we knew better, sat on our sofas and became slugs! Now I’m concerned about simple recall whether in conversation or just trying to “deadlift” a word. I’m sincerely hoping your advice is going to help with that. I refuse to just blame it on age. Thank you so much for your podcasts, they are a public service!

For the 70+ generation Prof. Huberman is much appreciated. Your pace of delivering information is so much better now. Your podcast and UT are my "online weekly classes." Continue the quality "stuff" .Much success

As a person who suffers from ADHD it's really helpful. God bless you sir

Andrew Huberman significantly adds so much information that no one brings in any podcasts available. His repertoire is unquestionable.

Sir happy teachers day, thank you sir. On this day we celebrate teachers day in India. Thank you sir for your informative videos, tools 😀😀😄

watching this instead of studying, hopefully im able to focus after this Update after one hour: I went on a YouTube binge

Huberman protocols have made a such a profound impact in my daily life, that I looked a at way to thank him and I'm doing it by donating to his Stanford Laboratory to help him keep doing research and then deducting it from my taxes, blessings to all of you.

As a psychiatric mental-health NP, your information has greatly enhanced my practice. I share your podcasts and evidenced-based tools with my patients. With my busy schedule, your constant reminder of the importance of getting that morning, unfiltered sunlight has helped ground me and compliment my morning routine. Every topic that you touch on I am passionate about - in my personal life and in my practice as a mental health provider. Thank you for your willingness and desire to share such beneficial information with all of us.

As always, Thank you for teaching us science and the focus topic. As much as love and appreciate the weekly content. I hope you have breaks and don’t burn out.