Focus Toolkit: Tools to Improve Your Focus & Concentration

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

Рет қаралды 1,204,276

Күн бұрын

In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs.
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Articles
Acute Stress Improves Concentration Performance: bit.ly/3wVuJoh
Human physiological responses to immersion into water of different temperatures: bit.ly/3ep6Z5x
Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: bit.ly/3ai0X4D
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Huberman Lab Toolkit for Sleep: hubermanlab.com/toolkit-for-s...
BrainWave (App Store): apple.co/3QavGzO
Brain Waves (Google Play): bit.ly/3enO8HP
White, Pink vs. Brown Noise: • White Noise, Pink Nois...
Madefor NSDR: • Non-Sleep Deep Rest (N...
Reveri: www.reveri.com
Anna Park Yerba Mate: amzn.to/3wzvfrV
Examine: examine.com
Timestamps
00:00:00 Focus Toolkit
00:04:25 Momentous Supplements
00:05:38 Thesis, LMNT, Eight Sleep
00:09:37 The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine
00:15:15 Modulation vs. Mediation, Importance of Sleep
00:18:11 Tool: Binaural Beats to Improve Concentration
00:20:54 Tool: White, Brown & Pink Noise, Transition to Focused State
00:22:55 Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity
00:26:14 Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing
00:31:22 How Many Daily Ultradian Cycles Can One Perform?
00:34:14 AG1 (Athletic Greens)
00:35:35 Virtusan: Mental & Physical Health Journeys
00:36:52 Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis
00:45:52 Tool: Foods to Improve Focus & Regulating Food Volume
00:47:53 Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness
00:52:55 Tool: Stress & Improved Concentration
00:55:46 Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine
01:00:39 Layer Focusing Tools & Design Your Own Protocols
01:01:19 Tool: Short Meditation & Improved Ability to Refocus
01:07:40 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods
01:12:13 Tool: Hypnosis & Focus/Deep Relaxation States
01:16:07 Optimal Time of Day to Use Specific Tools
01:16:46 Tool: Overt Visual Focus & Deliberate Gaze
01:20:42 Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work
01:24:43 Tool: Omega-3 Essential Fatty Acids
01:27:28 Tool: Creatine Monohydrate
01:29:10 Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic
01:33:52 Tool: L-Tyrosine Supplements & Food
01:34:47 Combining & Choosing Focus Tools, Variability
01:36:50 ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage
01:39:19 Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency
01:42:56 Tool: Phenylethylamine & Dopamine
01:44:50 Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine
01:46:46 Behavioral, Nutrition & Supplement Tools for Focus
01:49:12 Zero-Cost Support, KZfaq Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter
Disclaimer: hubermanlab.com/disclaimer
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com

Пікірлер: 1 200

@pada5164 Жыл бұрын

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 :)

@raphaelmendonca1981 Жыл бұрын

Thanks, help me a lot!

@timr8456 Жыл бұрын

The hoodie thing blew my mind. Although I feel like I intuitively knew/do this, it still had me like "OH WOW" when hearing it articulated/confirmed

@zwaj7129 Жыл бұрын

Many thanks

@bro... Жыл бұрын

Thanks a lot!

@Itersting.podcast Жыл бұрын

loveeee youuuuuuujuuuuuuuuiu thx

@angelalopez2003 Жыл бұрын

You probably won't see this, but just in case...Thank you from the bottom of my heart, Professor Huberman! Your channel has helped me get through my grief after losing my husband, more than you could imagine. Just looking at the early morning sun every day has made a huge difference in my days.🌞

@memastarful Жыл бұрын

I'm so sorry for your loss. May comfort and gentle healing surround you

@angelalopez2003 Жыл бұрын

@@memastarful Thank you, that is very kind of you.

@UrbanIntegrityWpg Жыл бұрын

He has helped me deal with greif and loss as well. One step at a time will definitely get you where you want to go! Keep your head up, and heart focused on good things and you’ll find healing in the most surprising places. All the best!

@FlyinHawaiian808 Жыл бұрын

Yeah I’m here but don’t stay long enough to hear this guys almost unbelievable if I could

@angelalopez2003 Жыл бұрын

@@FlyinHawaiian808 It's worth it if you ever do decide to.

@S.L.1211 Жыл бұрын

There’s a reason why so many people I meet have heard of and listen to this podcast. Huberman consistently puts out quality information people crave and help us understand the deeper aspects of why the tools work.

@hubermanlab Жыл бұрын

Thank you for the kind words and thank you for your interest in science!

@krstywllmsn Жыл бұрын

@@hubermanlab boom boom q

@captaingr8770 Жыл бұрын

U must meet a lot of cool people lol

@Istarax Жыл бұрын

@@captaingr8770 I assumed it's because (s)he recommends it to everyone (s)he meets :D

@gavinhakes4859 Жыл бұрын

I wish I could meet people that cared about science and science based protocol brought to you by this week's sponsor, athletic greens

@sweatybabypowderhands843 11 ай бұрын

It feels illegal to listen to this amazing podcast for free, so here’s my gratitude! Thank you and everyone that share meaningful and well researched information in such a easily to digest content.

@tiahnnayasmine670 9 ай бұрын

I think Andrew makes enough money

@aanonimo1838 6 ай бұрын

@@tiahnnayasmine670 but still it reaches you for free in a world that even 20 secs videos has 20 second of adds.

@PlayerOfGames23 3 ай бұрын

I hope you realise how lucky you are, that you a disposable income

@user-lp7rp7cb4g 14 күн бұрын

Give me 20 I will buy a microphone to start KZfaq 🙂

@deleakindele5265 2 күн бұрын

God 🙏 bless ❤️ you more 💗

@daniel_q40 Жыл бұрын

- 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

@mcd5478 Жыл бұрын

You may need to up your focus tool kit game for the food portion of this outline. 😉😆 I kid, this is great. Thx 💖

@daniel_q40 Жыл бұрын

@@mcd5478 eheh work in progress!

@Blazzerek Жыл бұрын

which preset corresponds to the 40 Hz in BrainWave app?

@bobiq Жыл бұрын

Awesome. Saves 2h of one’s life!

@daniel_q40 Жыл бұрын

@@Blazzerek "cognitive tasks"

@xboutdattime89 Жыл бұрын

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.

@hubermanlab Жыл бұрын

I’m happy to hear the information has been of interest and hopefully use as well! All the best, Andrew

@k8eekatt Жыл бұрын

@@hubermanlab we are really enjoying the 20 minutes walk at Sunrise and it is helping cue the shift for good sleep at night. It can be hard for me to rest especially as the seasons are changing. I want to stay up all night! LOL

@andrewkhotego9147 Жыл бұрын

@dhruvgope3276 Жыл бұрын

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

@blklagoon76 Жыл бұрын

SIR

@sadzilla6573 2 ай бұрын

SAAARRRRRRR

@adityagk9725 Жыл бұрын

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

@user-lp7rp7cb4g 14 күн бұрын

Give me 30 I will buy a microphone to start KZfaq 🙂

@buggus0034 Жыл бұрын

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.

@jojojacques810 Жыл бұрын

Yes!!! This one change has taken me from being crippled by CPTSD to 60% improved in just days!!! 🙏

@scottbartel8163 10 ай бұрын

Thankyou for the work you do!!

@khanghuynh1738 2 ай бұрын

like looking at the sun ?

@buggus0034 2 ай бұрын

@@khanghuynh1738 getting into the sun light.

@marthabille8193 Жыл бұрын

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!

@NewDarkKnight Жыл бұрын

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.

@dr.stranger7771 Жыл бұрын

Same here

@letsdomath1750 Жыл бұрын

Yoga Nidra (NSDR) and the visual focus exercise (Trataka) are really helpful not only to restore focus and concentration but to also develop patience, persistence, and resilience. Those practices will definitely make it easier to move in the direction you desire.

@svetlioramos3345 Жыл бұрын

Thank God for Andrew Huberman🙏

@mikesw3ll153 Жыл бұрын

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

@keyfordhue5090 Жыл бұрын

I agree 💯

@memastarful Жыл бұрын

So true

@FernandoRodriguez-ne5xe Жыл бұрын

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.

@rolandor.moreno7498 Жыл бұрын

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

@lolabrini3758 Жыл бұрын

God bless this knowledgeable man: sharing all this wealth of useful info to improve our bodies, mind and quality of life 🌸🌸🌸🌸🌸🌸🌸

@chriscyborg2187 Жыл бұрын

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

@mihirkambli6879 Жыл бұрын

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

@mr_green33 Жыл бұрын

lol

@penmaenmawrdefiant1146 Жыл бұрын

Procrastination surely!! 😁

@MrSHOT321 Жыл бұрын

same boat

@trashAndNoStar Жыл бұрын

Lol the pain... 😆

@jopo7996 Жыл бұрын

Because of the incredible quality of Andrew's podcast, I'll listen to each one even if the subject matter isn't something I'll benefit from. Oh look a squirrel outside, bye.

@saikatbishal8429 Жыл бұрын

Hey bro come back. I think you should this podcast would benefit you.

@TheDocbach Жыл бұрын

Then you find out the things you dont think you will benefit from actually do tie in to the things that will. Then you watch every episode anway🧐

@LinkEX Жыл бұрын

I have unironically still not finished the ADHD episode from 11 months ago.

@manjuladas1940 Жыл бұрын

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

@IndigoOutside Жыл бұрын

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.

@AstroMartine Жыл бұрын

Thank youu, omg I was just researching ADHD these past days like crazy, am in my 30s and it has really affected my life.

@dr.samierasadoonalhassani2669 Жыл бұрын

Thank you,for being direct ,focused on the title of the topic ,without distractions.Thank you ,once more .To focus is essential for our daily life ,our professions,relationships and all aspects of our lives.I n medicine doing surgical operations when patients are at risk of dying is the ultimate focus,gained by training and become skill ,in which you become one with the surgical operations we do ,timeless,spaceless,an amazing experience.Thank you ,for touching on this subject as I saw many failures in life ,because those people do not focus and can not wait for long term rewards.Happiness ( dopamine and adrenaline ) is in the process and not the goal.God blessings for sharing these informations.Sharing is caring .Thank you.

@dr.samierasadoonalhassani2669 Жыл бұрын

What is in my comment triggered such a Response?

@poocumber7806 Жыл бұрын

This podcast has done so much for me, so much that I feel obligated to sit through the ads without skipping, It’s the least I can do.

@ALCRAN2010 Жыл бұрын

Dr. Huberman working on Labor day! Thanks for your dedication.

@drewmoon3000 Жыл бұрын

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.

@sujana3373 Жыл бұрын

Thank you for another fantastic episode - your work and mission to educate people is truly inspiring. I do feel that I must mention something that keeps niggling away at me as someone with both British and Nepalese heritage: your coining of the term NSDR for yoga nidra. I understand the intentions were good; however, I feel that it is both a disservice to your listeners and more significantly to the rich and ancient Hindu tradition from which yoga nidra hails. I thank you for your efforts in this episode to address that bit of intellectual colonialism. The West - including the scientific community and your listeners - can handle the term yoga nidra, Andrew! Practices from the East such as yoga and meditation are increasingly becoming part of Western life after all. Many thanks again and I very much look forward to your future episodes!

@caitycroft 8 ай бұрын

You’re a gift to humanity. Thank you for all of efforts on everyone’s behalf. 🙏 You’re like the patriarch of our growing global family. Keep being your badass self! ☀️

@petrolene_performancecoach Жыл бұрын

As a mental performance sports coach, this is gold. Your podcasts and info have helped me to put programs together that's beyond what other performance coaches are doing. I will be forever grateful for your teachings. Thank you 🙏

@ppatsyy Жыл бұрын

Haven't finished watching the episode, but I have already gained a lot of valuable tools and knowledge. Thank you SO much, Andrew! You are one of the best!

@user-mg1ug4ob1o 2 ай бұрын

Thanks. My focus was in shambles lately and after listening to your informative video, I understood why and what to do. Thanks a lot!

@misskiranpaul Жыл бұрын

Dr. Huberman, this is by far the best podcast I've ever listened to. You provide clear, crisp and comprehensive knowledge at zero cost to consumers. This is brilliant! Thank you for sharing this with us!

@ExtremeFader Жыл бұрын

Andrew thank you so much for what you do. You are literally changing lives free of charge.

@mercyshaver5264 Жыл бұрын

Gratitude for your help 🙏 I will immediately implement the tools you taught me. Phenomenal tips. Again thank Dr. Huberman.

@MrDmac423 8 ай бұрын

It’s crazy Huberman gives us these podcasts for free. The value they bring to my life is astonishing. Thanks you!

@georgekiria9222 5 ай бұрын

Great teacher, Prof. Andrew...shares the what and how in a simple clear way.Thank you very much and keep sharing

@nathangomez3662 Жыл бұрын

It's amazing how , in this day and age, you don't need to meet someone in person, for them to have a material impact on your life. Thank you Dr Huberman. Keep this content coming 👊.

@geetikachndr64 Жыл бұрын

Happy teacher's day Andrew. You are somehow teaching us a lot of things which we never thought could help us in so many ways. kudos to you.

@powmotivation 11 күн бұрын

This video is the perfect morning motivation to start my day.

@sergedenovo2389 Жыл бұрын

Doc, you are God-sent. Thanks for everything you do. Sincere best to you and yours. Serge from Chicago.

@shailja3592 Жыл бұрын

Many look forward to your podcasts every week, what you’re doing is no less than noble. Immense gratitude and respect!

@schumannbeing Жыл бұрын

Please do an episode or series on neurodiversity! I feel your perspective and approach to teaching would help a lot of people who are struggling with adult autism. These tools are life changing for me and validate many of the things that I've learned on my own but without much scientific context.

@latradicion8634 Жыл бұрын

Hola Amigo ! Argentinian fellow here that lives in Australia. As someone with ADHD/ANXIETY that watches all your videos, there's 2 people I would love to see in this podcast, Dr Rahul Jandial and Dr Daniel Amen. Saludos !

@Briburger 10 күн бұрын

I am always amazed by your content and will rewatch it to absorb the information. It's a lot to take in.

@hypocriteuncle Жыл бұрын

Dr. Huberman can you please make a podcast specifically on how to manage mental fatigue during and after long work. As a student we are required to study long hours but after a few of them we start loosing our concentration, productivity and feel exhausted. I wrote the most imp. point in the first para but I really appreciate your work sir. Each of your podcast has helped me focus better and also get practical tools to understand and cure my clinical depression. (I am already under medication and supervision of amazing psychologist and psychiatrist in India)

@DrCbass123 Жыл бұрын

As a pharmacist, I love listening to these podcasts. I know you’re directing this information to the layperson, but man, these are super informative. If nothing else, it helps guide the path for deeper dives into the information you’re presenting. Please keep up the great work. 🙏

@amantokas3469 Жыл бұрын

In my country most people think taking cold shower makes you sick and cold n flu. Then I studied and scientific research about taking cold shower doesn’t make sick. I have tried it for 4 months and actually it works I am not getting sick. In india winter has just started I am willing to take cold shower for 5 or 10 mins. Thank you huberman❤️

@aliameen1131 Жыл бұрын

TRUST me guys while watching this podcast I did a 20 min NSDR, and it completely rewired my brain as I was a sleep and woke up.

@alankelly3546 Жыл бұрын

Hi Andrew I have listened to a lot of KZfaq videos, without doubt your clips are simply amazing, informative and you have the ability to explain complicated subjects to people who don't have your intelligence level. As an example you held my attention for 90 minutes from memory on the subject of the importance of salt in the body. A subject that could be very boring but from you another interesting subject area narrated from a person who is so intelligent and also so humble. Thank you so much for your commitment to bring so much knowledge into the public arena for people to access that in turn has an unknown linear or exponential effect on their and others lives. Your knowledge shared is like a rock thrown in a pond, does any of us really know how far the ripple effect will extend to? Thank you.

@Angela-vn7sz Жыл бұрын

I could never describe how much me, my son and our adhd brains appreciate you and this precious moments of learning to handle our headspace and thrive with and despite (and sometimes because) the adhd ❤️

@3l1uk0 Жыл бұрын

Can't express my love for this podcast enough, I usually listen on spotify. I've been binging your content for about 7 months now, and it's just filled my brain with so much fantastic knowledge that I love to spread with my (sometimes unwilling) peers

@adamnasser8707 Жыл бұрын

People like Dr Huberman are a gift to humanity.With You the world is a beter place. Thank you .All my love and appreciation.

@DrizzleBrown 8 ай бұрын

Man got no haters

@TheMentalLevel Жыл бұрын

Also, something that doesn't get talked about often in the West when it comes to using meditation as a tool for focus is the duration of your session: while a 12-15 minute session will often produce a lot of wonderful benefits, most experienced meditators can tell you that there is a progressive intensification of focus that occurs over a longer session (45-60 minutes). While Andrew rightly mentioned that that seems like a long time, often people get underwhelming or inconsistent results from shorter meditations and so they give up, thinking that meditation is not for them. That's analogous to going to the gym and doing 2-3 sets, experiencing underwhelming results and then thinking the gym is not for you. The deeper results in fitness or meditation alike are usually on the other side of expanding your comfort zone; so for those interested, I definitely suggest doing a longer session once or twice a week, with your eyes open on a spot in front of you and sitting upright (as these adjustments will combat the frequent "I fall asleep when I meditate for more than a few minutes" effect many people experience), and noticing how you can cultivate what will often be a profoundly deeper state of focus and flow once you've given yourself more time to ease into it and progressively intensify your focus. Thank you, Dr. Huberman for sharing these tools!

@BA-AB Жыл бұрын

Absolutely! I put a 15min timer to meditate every day and soon enough, I figured the actual meditation starts after those 15 (for me)😊👊🏼 And thanks prof Huberman. Your work’s a life saver/changer.

@TheMentalLevel Жыл бұрын

@@BA-AB 100%! We often don't actually enter the "meditative state" with consistency until that amount of time has passed -- of course we can glimpse it early on plenty of times, but it almost always takes time to stabilize, which is why (even occasionally) extending to longer sessions is game-changing. Often the reason people don't want to is because they feel the restlessness / internal resistance in their shorter sessions and can't imagine experiencing that for longer -- whereas the irony is when you go longer, you often (not always, but usually haha) enter a more smooth, easeful, blissful state (which then inspires you to keep going on that journey, and has even more noticeable positive effects on your daily life).

@dyl923gonz7 Жыл бұрын

@@TheMentalLevel what kind of meditation do you suggest?

@TheMentalLevel Жыл бұрын

@@dyl923gonz7 Single point focus like the one Dr. Huberman mentioned or body scan meditations (which can be more dynamic and useful for people with ADHD or focus issues) are good places to start, and if you want longer sessions, there's beginner and intermediate high level focus practices you can find on this platform at The Mental Level (and bias aside, of course many other options are out there as well). Best of luck!

@letsdomath1750 Жыл бұрын

This is very true, and it also applies to yoga nidra (NSDR). A 15-minute session helps in a pinch, but prioritizing a 45-minute or hour-long session gives massive benefits that compound quickly with consistent daily practice.

@makebritaingreatagain2613 Жыл бұрын

Key Points: 2:17 + 1:01:19 13 Minute Daily Meditation 3:12 Do Not Meditate Before Sleep 18:15 40Hz Binaural Beats 26:15 90 Minute Concentration Cycle

@Chrissssk Жыл бұрын

The man changing the universe, you're one kind of a man, sir, thank you!

@jacewalton6677 Жыл бұрын

Literally working hard on improving focus. Huberman drops this

@d__on Жыл бұрын

Focusing on this video instead of work.

@DB-xc5xd Жыл бұрын

Loved it, i always assumed studies and focusing doesn't take much energy since you are not doing anything active. However i always feel tired, especially after studying, thank you for clarifying my fault assumptions. I have such expectations from myself that i am so hard on myself for not falling into concentration immediately, warm up focus does clear things a lot. Learning so much for zero cost is really a privilege.

@szymonbaranowski8184 Жыл бұрын

Before building you store all resources needed for process. Your brain activity gets trashed by mental efforts with substance that later puts strain on thinking as kind of blockade from pushing forward beyond safe limits. We get better by incrementally improving the same connections not by shocking system into radical adaptations by cost of loosing something else. This way we do the same thing more effectively next time after rest but with the same overall limit. We only use the same resource as willpower, time more optimally. In time you can rewire brain. But people miss the truth of pushing by any costs being detrimental not helpful. In memorising you also loose result if you not give a bit of time to save the change... 🤯 We chase fast effective ways looking for instant gratification loosing the big reward when often "less is more". It's funny how much building body is similar with building mental body. Small steps compounding or neutralising each other depending on their direction. We often get lost in details or sequence of steps loosing the bigger picture which let us find easier way with less steps to the goal. Those truly focused just select the most important thing and take time to master it without distractions. But tools often have a specific use only. One tool can also have a limit and improving it may require basic understanding of completely different tools. One direction can blind to many others potentially better. Humans are weird creatures with great patterns recognition & contextual thinking finding solutions to actual problem analysing something complete unrelated. In total chase of ideal we may loose with others with more imagination who find exceptional qualities in something supposedly useless 😂 This alternate current is bullshit said Edison :) your theory is bullshit Einstein said Nikola Tesla ;) This em drive can't possibly physically work :)

@oncoding4520 Жыл бұрын

Prof i started practicing sun exposure for 1 month and it feels awesome. Thank you for putting all of the work here for free. I love your content and I love your personality and I enjoyed this podcast

@marosorsak64 Жыл бұрын

Andrew, I am waiting for your book. I hope that you will write something like "Neuroscience for newbies". The way how you can explain so straightforward such a complicated topic is astonishing. At the same time, how you add studies to each fact is great. I think you are one of a kind.

@Krentiles Жыл бұрын

I love this podcast. Thanks for doing this.

@rogiah15aldossary46 Жыл бұрын

Hello, I am from Saudi Arabia, a mother of five children. I have always loved learning and research. I think your podcast provided me with what I was always looking for. The tools it provides from exposure to the sun, cold shower, sauna, and the many information all have an impact on improving my life and transmitting it to my children. I am grateful💜

@makebritaingreatagain2613 Жыл бұрын

1:01:19 I remember reading in a book documenting the experiences of Zen Buddhists on retreat, & of new Zen monks. As the abbot felt the student was getting closer to enlightenment, he would actually make the maditiation sessions shorter & shorter, but presumably more & more focused, spending most of the day in a very relaxed state, perfoming menial tasks (presumably with a low 'cognitive load'). They seemed to be saving all their mental energy up for a kind of hyper focused sprint, rather than performing mental endurance. Like a kind of meditative olympic weight lifter, gearing up for a new world record for one rep on a deadlift.

@peckdec Жыл бұрын

I've got massive respect for you and your podcast. I'm excited every monday to see what is the topic of new episode. Currently what I most wish to increase in my life are alertness and the ability to focus, so this episode is a real gem.

@tiptapkey Жыл бұрын

As someone with ADHD, anxiety, and bipolar, thank you for talking about these topics and helping me stay sane. That said, I think everyone should do even more research on anything that they ingest to ensure it's not going to mess with any other mental health issues they have. There are certain things that work for ADHD that ramp up my risk of hypomania/mania and make my attention FAR worse, so just be careful if you have more than one issue.

@angeloselarja Жыл бұрын

True story.. ADHD and Bipolar are a challenging mix..

@angeloselarja Жыл бұрын

How difficult it was to get a diagnosis for both? Generally doctors miss one of the two when they coexist

@tiptapkey Жыл бұрын

@@angeloselarja It's been a wild ride. First diagnosed with anxiety and depression, was given an SSRI which triggered a hypomanic episode, but I had no idea that's what it was and just kept saying it was like crazy ADHD and anxiety--not the first time I'd experience it but it lasted much longer than usual. Then I got diagnosed with ADHD, had a manic episode, then finally my therapist figured out what was going on.

@semajo.9514 Жыл бұрын

@@tiptapkey I’m only allowed 5mg XR adderalls so I don’t go manic:/

@PrimeflexFitness Жыл бұрын

Clearly the most motivational channel ! You are helping a lot. I understand that focus is a non stop job, you must use your tools every day and be alert and determined about your goals.

@susworld129 Жыл бұрын

This was incredibly helpful. I can't thank you enough for taking the time to do these videos, they must take a lot of time and research and all I can do is say thank you. Take good care of yourself. We all need and appreciate you and the work you do.

@mitchellknight1852 Жыл бұрын

Sooo good, thank you so much for the programs you release!

@jugoslava4221 Жыл бұрын

Great topic to start the new school year, thank you!

@adrianb6782 Жыл бұрын

The more I listen to your podcasts I think I’m falling in love with your descriptive and very realistic informative contents that are actually make clear sense to understand and say aha. So bravo and thank you for your time and knowledge sharing. You filled the spaces I need to hear 😘

@Sodeep6931 Жыл бұрын

Thank you for your passion in science. Best and most challenging source of focus is learning Argentine tango.!!!!! Been a pro at many dances but REAL tango takes 1st in focus. I say you and you lady or Lex go to BA and get some seriously good training. Make sure you're with a fluent Spanish speaker. The best I know passed away. Just don't mess with ballroom tango. HUGE difference!! Believe me I've taught and danced it all. Argentine tango is so raw, difficult to just master following. That's the easy part. Leading and good enough to tease you partner is tough! Let's face it, if it's easy it's no fun. You bring up plenty you father being from Argentina. Goooo!!!

@ryancxe Жыл бұрын

As an ADHD person, thanks Andrew I needed this... 😂😂

@xboutdattime89 Жыл бұрын

Same bro

@thaiholiday Жыл бұрын

Same. I’ve already implemented a few things- especially cold exposure- and it has helped me sooo much

@thaiholiday Жыл бұрын

@@Manishshriyan Hi - sure! Big thing is take medication. Nothing will replace this for me. I do cold exposure - it is winter where I am so I walk outside at the park for a couple of minutes before covering up again - ill do a cold shower once the weather warms up. I get early light exposure - from the sun preferably and exercise daily (this is still a work in progress). I also limit fast sources of dopamine - carb rich food, alcohol and tiktok and focus on the process of finding enjoyment in the tasks rather than the outcome - this is hard and takes practice and I am by no means perfect. I take L-Tyrosein. These are all tips found in Hubermans content

@BOSSDONMAN Жыл бұрын

@@thaiholiday When do you do the cold exposure? In the morning? Midday?

@jm8585 Жыл бұрын

@@BOSSDONMAN Not sure about him, but I take cold showers in the morning which elevates your dopamine level a.k.a motivation. Hope that helps!

@adititomar3990 Жыл бұрын

Thank you so much sir For sharing such knowledge

@SciCartoon 5 ай бұрын

I appareciate what you are doing. The world needs more people like you.

@sarasoueidan Жыл бұрын

This is amazing and so timely! Thank you! Andrew, could you make an episode about eye strain and technqiues to relieve it? With so many of us spending so much time on our computers and working from home, I think more people can benefit from it. Thank you for everything you're teaching us! You're literally changing our lives to the better.

@fVNzO Жыл бұрын

really enjoy the toolkit episodes.

@elizabethbejarano4720 Жыл бұрын

I would love an episode on how tech affects our physiology -- what we've studied so far about the frequencies emitted by our devices, light exposure from screens, behavioral effects, etc. Thanks for all that you do!

@quirkyqs Жыл бұрын

Dr. Huberman, this is great! Super helpful. I was actually trying to synthesize all of this information myself before but having it in one place is so helpful. Thanks for all you do for us! It's greatly appreciated!

@Tiraskaar Жыл бұрын

A father figure, a teacher, a mentor, you sir are the reason my life is getting better slowly. Something I've started recently is to pay attention to the changes that occur when shifting focus or any change that I can notice, happening in my brain or mind, and think of that in terms of the neurotransmitters/neurochemicals that might be behind them. I basically run clips of these podcasts in my mind from where you described related stuff whenever I feel anything related to them. And this awareness is exhausting, but its helping me understand myself a lot.

@andrewlee5853 Жыл бұрын

Thanks for the episode. A few specific questions AND ideas for future episodes. I hope you take these into consideration. Question #1: How do we increase our motivation for long-term goals? For example, writing a book or getting a long-term personal project done. How do we direct focus, motivation, and energy for more than just what I need to do today? Question #2: Related to #1, how do we sustain focus, motivation, and energy over the long-term? I think a lot of people get very motivated by things that are new, but over time the "arrow" wanes. It would be great to get your protocols. Episode Suggestion #1: How do we increase levels of self-confidence? Why is it that some people have seemingly no self-doubt, while others are crippled by it? What are the brain processes that mediate / modulate this? This may be related to so-called imposter syndrome. Episode Suggestion #2: What are science-based protocols for overcoming anxiety? Again, what are the brain processes that mediate / modulate this? And why do some people seem to have zero anxiety and others struggle with it? Thank you so much for this show.

@szymonbaranowski8184 Жыл бұрын

Anxiety is from some chemical imbalance diet and sleep related. Self-confidence is building own expertise in some fields finding any ladder letting advancing in ranks well for you, even silly things will do. Not comparing to anybody else except yourself from yesterday. And measuring changes, results of new good habits. You gamify life. You split goals into subgoals. You have small goals to achieve daily and every finished goal is a boost of happy & motivation hormones. Being careful with finishing tasks. The moment you finish you get that gratification boost but if you don't start next thing in this short moment you will have hard time starting it later in depression moment. Huberman promotes the structure. You make things in habitual way in cycles with rests. Rests are in a way a success reward for efforts. and sequential structure creates you a path you feel you go somewhere. But you need that clear goal behind it and treating it seriously with a small time pressure. Everyday you need to challenge something on limit if your ability or your body and brain will stall your progress and just get used to actual level increasing effort to break it. We are FKG lazy by design. Just don't FKG accept this state of things. Get frustrated with this state. Nothing worth effort is easy & come easily. Comfort and inactivity is death to body and mind. We live in a culture of death, materialism stalled growth of humanity. We got fed up and lazy. Gratification for self-reliance was taken from us making us slaves of institutions, treated as mindless children without right to decide. Embrace the chaotic freedom. Do stuff nobody asks you for. Do things your way. Explore the dark & unknown. Get courage despite headwinds. That's how you build own path and own identity. Habits help a lot. But it will always be like addict who can't touch that first forbidden fruit. Luckily every failed attempt makes next try easier. That's the core of optimism. Just totally clean your life from distractions and leave space for only your best goal. Then nothing will stay in your way. Daaaah

@DanielThomasArgueta Жыл бұрын

Exactly what I need! I'm not alone, right?

@janhaveejaware9138 Жыл бұрын

no you're not

@dieimescorrea977 8 ай бұрын

It's incredible how Huberman can bring a lot of incredible knowledge and also mitigate new topics to explore. Thanks for incredible episode.

@jadelisamoralesdominguez8183 3 ай бұрын

Thanks for the information in 01:08. I'm a clinical psychologist student and it's been really hard knowing the damages of sleep deprivation and not being able to sleep as much as I like or need. It was validating your experience ❤

@TheMentalLevel Жыл бұрын

Appreciate all these incredible tools, Dr. Huberman. Also, for ADHD people and others who struggle with focus, sometimes body scan meditation can be an easier, more engaging and dynamic meditative practice than single-point or breath meditation, and produce the same or sometimes even better effects. These scientific insights have really resonated with people since I've been passing them along, so thank you & Dr. Suzuki for your work!

@letsdomath1750 Жыл бұрын

Agreed, body scan meditations are also often better for sleep restoration in cases of sleep-maintenance insomnia and to help alleviate anxiety symptoms. For concentration, the 61-points exercise (Shavayatra) is an easy body scan sequence that can be self-guided in a few minutes. The body scan meditations from Jon Kabat-Zinn are also pretty helpful for relaxation.

@TheMentalLevel Жыл бұрын

@@letsdomath1750 Awesome, I'll check those out, thanks! :)

@TheZengerian Жыл бұрын

HERE WE GO!

@shirintobie-paul3501 Жыл бұрын

Thank you Dr. Huberman, team, sponsors and supporters ☀️

@DonCorleon31 Жыл бұрын

Andrew I really want to thank you, lately I've been extremely stressed because of my thesis. I was having full fletched panic attacks which is very non characteristic of me. but your videos on controlling your thoughts, emotions and levels of stress have helped me tremendously!

@sahira11 Жыл бұрын

1. Sleep 2. 40 Hz binaural beats (brainwave app) 5 min prior to work or during work 3. White/pink/brown noise 4.90 minutes focus 5. food carbs and fasting 6. Dopamine tyrosine food 7. Caffeine 8. No heavy meal 9. Acute stress 10. cold shower 11. 13 minutes concentrated nasal breathing 12. Yoga nindra ( NSDR ) 10-30 minutes for sleep deprieved 13. Hypnosis reveri app 14. Focus on visual target made on wall 15. Supplements

@aaryan8826 Жыл бұрын

Thanks for this can you make more videos about ADHD

@bt9124 Жыл бұрын

As ever, thank you Dr Huberman. You sir, are a class act. Yours is the only subscription I have that is at least as exciting as the receipt of a hand-written letter. Globally, you improve Mondays. You help many: Thank you. Best Regards, Betsy.(uk)

@alioninthejungle Жыл бұрын

Focus achieved. Conzentration building. Thank you Dr. Huberman {\__/} (* . *) /> 🕯 shine the light

@ag-cr6tl Жыл бұрын

Please consider making a video on maladaptive daydreaming too. (: great content as always!

@Proper.Sounds_Audio Жыл бұрын

Thanks so much for your work on this podcast, I recently have been diagnosed with ADHD and I can't emphasise enough how beneficial adding a podcast episode into my morning routine after going out in the sunlight first thing has been. I clean my flat whilst absorbing information and the combination of achieving the first daily task along with the direction of thought these podcasts lead me into really does help me to be more productive throughout the day. It's very enjoyable too. I'm excited for my university degree experience now too because although I'm starting my second year of 3 this week, the episode on hearing has sparked inspiration for planning my dissertation, particularly the effects of white noise (which I tried for the first time last night over binaural beats which I have been using for years). Oh and I slept well last night probably from implementing a combination of these tools I have picked up so far, something I struggle with, so thank you again you've made a hugely positive impact on my life lately. I'm studying electronic music production however our university is great and really guides us towards the science of sound and hearing as well as vocational production, if I may ask the following question: Are there any subjects relating to sound, the effects on the brain, hearing or tools that you may cover in future? Iv seen some amazing videos around making small objects "levitate" or spin using sound waves, but I am aware this isn't the scope of the podcast, I'm sure there is a lot of exciting research around the subject of sound out there I am unaware of. Although I have always been interested and amazed by science at a distance, it's only now that I am deciding to take a more serious approach and attempt to learn scientific methods and understand mechanics rather than just view the conclusions in layman's terms, I would love to see another episode diving into anything relating to sound if it's applicable to the podcast and viable. I am currently searching out quality journals and peer reviewed studies online but I am also new to this. Apologies for a long comment, I wanted to put across my appreciation in full 🙏

@allangraham3649 Жыл бұрын

Thank you from the bottom of my heart to yourself and all involved in helping making these happen. Peace from Glasgow, Scotland

@csohrab Жыл бұрын

Combining the focus exercise you mentioned in this episode with the light therapy in episode 84 is easy, because I tend to focus on my artificial LED-light in the morning for 5 minutes. After roughly two weeks I can say, it helped me very much to improve my mornings at all. Thx very much for this good quality content, which you always explain very detailed, but understandable. Love it!

@skambrosia Жыл бұрын

And more than the actual suggestions prof Hu keeps suggesting to be gentle to ourselves, this is index of a very human and sympathetic person. Thank you prof. Silvana K. from Italy

@abouelkhair Жыл бұрын

Dr Huberman, thank you so much for all your help 🙏🏽

@meinemeinung1506 Жыл бұрын

There are not many people on KZfaq I really admire, you are one of them. Thank you Professor

@thesufferer7276 10 ай бұрын

There’s a reason for whatever nonsensical reason so many people i meet have heard of in addition to listen to this object over here podcast. Huberman consistently puts out quality information people crave in addition to help us understand the deeper aspects of for whatever nonsensical reason the tools work.

@anne-marieh6128 9 ай бұрын

Listening to this podcast again months later and just really want to extend my appreciation to Andrew Huberman for his work. It’s so valuable and presented in such a useful manner. I haven’t sung the Huberman podcast. It’s deserve praises in a while. ❤