Focus toolkit: tools to improve your focus and concentration | Huberman Lab Podcast #88
This episode of the Huberman Lab Podcast covers behavioral, nutrition-based, supplement-based, brain-machine interface-based, and medication-based tools. The tools described are low-cost or zero-cost and can benefit anyone, regardless of whether or not they have ADHD. The episode includes tools such as brief daily meditation protocols, with supporting scientific evidence. Caution is advised when doing focused meditation before bedtime, as it can interfere with falling and staying asleep.
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Sleep is the most important thing to build and maintain focus and concentration, as it modulates almost every process in the brain and body. Chronic sleep deprivation cannot be overcome with pills, devices, supplements, or protocols. There are tools available to overcome one or two nights of sleep deprivation, but optimizing sleep is fundamental. Resources such as the “Master Your Sleep” and “Perfect Your Sleep” episodes and a sleep toolkit are available on hubermanlab.com to optimize sleep.
40 HZ binaural beats have been shown to improve focus and concentration in peer-reviewed studies. A free app called BrainWave is available in app stores for 40 HZ binaural beats. The combination of frequencies played to different ears integrates in deep brain centers and increases dopamine and acetylcholine levels. It is recommended to use the app for 5 minutes prior to cognitive work, but it can be used for longer periods for increased distractability. It can also be used prior to workouts for better muscle contraction focus.
To improve concentration, peer-reviewed studies support the use of white noise, pink noise, and brown noise. These sounds don’t improve concentration but enhance the ability to transition into a focused state. White noise and pink noise have specific frequencies that can support the release of neurochemicals and amplify activity in the prefrontal cortex. You can listen to white noise, pink noise, or brown noise through headphones or in the room. Binaural beats at 40 Hz can also be used before or throughout attempts to focus.
Research shows that our brain operates in 90-minute ultradian cycles. The ideal duration for focused activities is about 90 minutes or less. Setting a timer for 90 minutes and taking breaks for decompression is important for optimal focus and brain function. Deliberate defocus is recommended during breaks, including menial tasks and avoiding phone use. Decompression and rest are vital for performance during focused bouts of activity.
The number of ultradian cycles one can perform throughout the day depends on sleep, nutrition, and focus capacity. Highly trained focus capacity requires more deliberate decompression and defocus, with only about 2–3 deep work sessions per day recommended. Highly concentrated work requires longer recovery time between bouts, and therefore a maximum of 3 deep work sessions per day is suggested. It is recommended to start with one daily 90-minute bout of focused work and increase after a month if concentration is maintained.
Nutrition is a complicated topic, and people have different dietary preferences. Focus and concentration are related to blood glucose levels in the brain. Being fasted can be beneficial for focus and concentration because it reduces parasympathetic activation. Being fed with sufficient blood glucose can enhance cognitive function. Both fasted and fed states can be incorporated to optimize focus and concentration. Ketosis can also enhance brain function, concentration, and focus. Fasting and intermittent fasting have potential benefits for mental and physical health and performance.
Caffeine can improve focus and concentration in appropriate dosages (100–400 milligrams). Caffeine adaptability and tolerance vary among individuals and can be uncomfortable for those with anxiety or panic attacks. Delaying caffeine intake by 90–120 minutes after waking is recommended unless used for a pre-workout jolt. Caffeine can be ingested in various forms, but smoked versions of yerba mate should be avoided. Regular caffeine intake increases the density and efficacy of dopamine receptors, improving motivation and drive. Caffeine disrupts sleep architecture and depth if consumed less than 8 hours before bedtime.
Deliberate cold exposure increases epinephrine and dopamine levels in the brain and blood. Cold water exposure improves immune system function, mood, concentration, and focus. Cold water exposure is a cost-effective way to increase epinephrine levels for improved focus and concentration. A cold shower or a cold body of water should be uncomfortably cold but safe to stay in for one to five minutes. The positive effects of epinephrine can last up to an hour or more after cold water exposure. Cold water exposure can be combined with 40 HZ binaural beats for additional benefits.
In a study conducted by Dr. Wendy Suzuki’s lab, a 13-minute daily meditation for eight weeks showed significant improvements in focus, concentration, mood, and reduced stress. The meditation involves sitting or lying down, closing your eyes, and focusing on your breathing, preferably through your nose. You need to concentrate on a location about an inch behind your forehead and repeatedly refocus back to your breath and the said location. Such meditation is typically short and not realistic to expect total focus throughout but continually refocusing, making it the most effective at teaching focus and concentration and providing other benefits like improved sleep and memory. However, it is not recommended to perform the refocus meditation practice within four hours prior to bedtime as it can disrupt sleep.
When sleep deprived, Non-Sleep Deep Rest (NSDR) or Yoga Nidra can help improve focus by allowing better focus in conditions of sleep deprivation. NSDR involves lying down and listening to an audio script that takes you through progressive deep relaxation, body scan, and long exhale breathing. NSDR protocols can be accessed for free on apps or YouTube and can replace lost sleep to some degree, enhancing focus and concentration. Combining caffeine with NSDR can further enhance focus and concentration.
Hypnosis is a powerful tool to improve focus and concentration, as it allows for highly focused neural circuits. The Reveri app offers free hypnosis protocols to listen to. Meditation geared towards focus and refocus is also helpful, as are NSDR and yoga nidra, which are aimed at deep relaxation. These techniques have scientific backing and can yield significant benefits, although the frequency of practice needed to see results may vary from person to person.
Visual-based tools can enhance focus, as cognitive focus follows overt visual focus. Practicing visual focus on one location for 30 seconds to 3 minutes can improve focus, with refocusing being key in training the brain to focus better. Practicing visual focus recruits certain neural circuits in the prefrontal cortex and frontal eye fields. Covert focus, on the other hand, involves directing attention to a location other than where the eyes are focused. Setting a low-bar timer for practice can help build up the ability to maintain covert focus, which can be used to ramp up neural activity for focus and concentration.
Compounds that can improve focus and concentration include omega-3 essential fatty acids, which support brain function and improve mood and cognitive function. Ingesting 1–3 grams of EPA essential fatty acids per day is beneficial for brain function, with supplements being the easiest way to get the recommended dosage. Creatine is another compound that can support prefrontal cortical networks and improve cognitive performance. Taking five grams of creatine monohydrate per day is recommended, and it can be mixed with any convenient liquid to ingest.
Acetylcholine directly improves focus and concentration, with increased acetylcholine transmission leading to greater neuroplasticity and learning. Choline is an amino acid precursor to acetylcholine found in certain foods, while Alpha-GPC is a supplement that can acutely increase acetylcholine. Alpha-GPC should be taken 10–20 minutes prior to focusing or a workout. Combining Alpha-GPC with caffeine (e.g. yerba mate or coffee) can further increase concentration and focus.
L-tyrosine can increase concentration and focus by boosting dopamine transmission in the brain and body. It can be derived from food sources or taken in capsule form. Combining L-tyrosine with Alpha-GPC and a cup of coffee can enhance its effects, but it should be taken early in the day to avoid disrupting sleep patterns. L-tyrosine should be used before a workout or concentrated mental work and not every time one sits down to work.
Pharmacology for ADHD includes various compounds that increase dopamine and adrenaline transmission in the brain and body, such as Adderall, Ritalin, Modafinil, and Armodafinil. Properly prescribed at appropriate dosages, these compounds can help people with clinically diagnosed ADHD by teaching brain circuits to engage and concentrate. The ideal situation is to reduce the dosage over time as those brain circuits learn to come online through behavioral tools.
It is important to prioritize behavioral and nutrition tools for improving focus and concentration, with supplementation also aiding in improving brain function. Prescription drugs should only be considered if other methods have failed and there is a significant need. People with severe psychiatric disorders may require prescription drugs for their health and safety, but behavioral tools are crucial for training neural circuits to focus and concentrate better.
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