Focus Toolkit Tools to Improve Your Focus Concentration Huberman Lab Podcast 88

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 Thank you to our sponsors AG1 Athletic Greens a https 3A 2F 2Fathleticgreens com 2Fhuberman a Thesis a https 3A 2F 2Ftakethesis com 2Fhuberman a LMNT a https 3A 2F 2Fdrinklmnt com 2Fhuberman a Eight Sleep a https 3A 2F 2Fwww eightsleep com 2Fhuberman a Virtusan a https 3A 2F 2Fvirtusan com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fhubermanlab com a Newsletter a https 3A 2F 2Fhubermanlab com a neural-network Articles Acute Stress Improves Concentration Performance a https 3A 2F 2Fbit ly 2F3wVuJoh a Human physiological responses to immersion into water of different temperatures a https 3A 2F 2Fbit ly 2F3ep6Z5x a Brief daily meditation enhances attention memory mood and emotional regulation in non-experienced meditators a https 3A 2F 2Fbit ly 2F3ai0X4D a Books Altered Traits Science Reveals How Meditation Changes Your Mind Brain and Body a https 3A 2F 2Famzn to 2F3wXsKj8 a Resources Huberman Lab Toolkit for Sleep a https 3A 2F 2Fhubermanlab com a toolkit-for-sleep BrainWave App Store a https 3A 2F 2Fapple co 2F3QavGzO a Brain Waves Google Play a https 3A 2F 2Fbit ly 2F3enO8HP a White Pink vs Brown Noise a https 3A 2F 2Fyoutu be 2Faiyh2j-BfkQ a Madefor NSDR a https 3A 2F 2Fyoutu be 2FpL02HRFk2vo a Reveri a https 3A 2F 2Fwww reveri com a Anna Park Yerba Mate a https 3A 2F 2Famzn to 2F3wzvfrV a Examine a https 3A 2F 2Fexamine com a 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 YouTube Feedback Spotify Apple Reviews Momentous Supplements AG1 Athletic Greens Instagram Twitter Neural Network Newsletter Disclaimer a https 3A 2F 2Fhubermanlab com a disclaimer Title Card Photo Credit Mike Blabac - 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