Focus Toolkit: Tools to Improve Your Focus & Concentration

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. For the full show
notes, visit hubermanlab.com. Thank you to our sponsors AG1:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Focus
Toolkit  (00:04:42) Sponsors: AG1, LMNT (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?  (00:32:28)
Sponsor: AG1 (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, YouTube Feedback, Spotify & Apple
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