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Andrew Huberman
Dec 19, 2024
12 protocols
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How to Focus to Change Your Brain | Huberman Lab Essentials
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Diet
Coffee
“Most people accomplish this through a cup of coffee and a good night's sleep.”
16:19 ·
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In this episode
12 protocols
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16:19
Coffee
Diet
“Most people accomplish this through a cup of coffee and a good night's sleep.”
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16:23
Master Sleep Schedule
Behaviors
“So I will say you should master your sleep schedule, and you should figure out how much sleep you need in order to achieve alertness when you sit down to learn.”
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19:34
Nicotine
Supplements
“I've tried chewing Nicorette. It makes me super jittery. I don't like it because I can't focus very well.”
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25:00
Practice Visual Focus
Behaviors
“So, put simply, if you want to improve your ability to focus, practice visual focus.”
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25:41
Close Eyes for Auditory Focus
Behaviors
“Closing the eyes is one of the best ways to create a cone of auditory attention. And this is what low-vision or no-vision folks do.”
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26:26
Focused Learning Bouts
Behaviors
“The typical learning bout should be about 90 minutes. I think that learning bout will no doubt include 5 to 10 minutes of a warm-up period.”
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26:49
Eliminate Distractions During Learning
Behaviors
“So that, for me, means eliminating distractions. That means turning off the Wi-Fi.”
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27:04
Re-anchor Attention to the Learning Target
Behaviors
“And that's an important point, which is that attention drifts, but we have to re-anchor it. We have to keep grabbing it back.”
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29:09
NSDR or Brief Nap After Learning
Behaviors
“If immediately after-- and it was immediately after the learning, the actual performance of this task, people took a 20-minute non-sleep deep-rest protocol or took a shallow nap, so lying down, feet slightly elevated, perhaps, just closing their eyes, no sensory input, the rates of learning were significantly higher for that information than were they to just had a good night's sleep the following night.”
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29:42
Let Mind Drift After Focused Effort
Behaviors
“For many people, letting the mind drift, where it's not organized in thought, after a period of very deliberate, focused effort, is the best way to accelerate learning and depth of learning.”
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30:20
Train During Peak Alertness
Behaviors
“Just ask yourself when during the day do you typically tend to be most alert? That will afford you an advantage in learning specific things during that period of time.”
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32:40
Deliberate Disengagement After Learning
Behaviors
“And then, of course, getting some non-sleep deep rest or just deliberate disengagement, such as walking or running or just sitting, eyes closed or eyes open, kind of mindlessly, it might seem, in a chair.”