In this episode 8 protocols
▶ 3:16 Ultradian Focus Blocks Behaviors “I try to get at least one of these focused ultradian rhythm blocks per day. That is a period of about 90 minutes where I'm focused on learning something or doing something that's cognitively hard, although typically I aim for two of these sessions per day.” ▷ 8:56 Morning Light Exposure Behaviors “The protocol that I'm always beating the drum about that people should get sunlight in their eyes as close to waking as possible, that actually enhances or increases the peak level of cortisol that's experienced early in the day.” ▷ 9:47 Use Caffeine Early in the Day Diet “The changes in cortisol that occur throughout the day involve, yes, a big peak early in the day if you're getting your sunlight and caffeine, and maybe even some exercise early in the day.” ▷ 11:28 Eliminate Distractions During Focus Sessions Behaviors “This is why if possible, you want to turn off wifi connections and put your phone in the other room or turn it off.” ▷ 11:56 Use a Stopwatch for 90-Minute Focus Blocks Tools “learning. And that focus learning about should ideally have you set your clock, a stopwatch or something to measure 90 minutes, but do assume that there's going to be some jitter at the front end where you're not going to be able to focus as deeply as you would like. Then you'll get about an” ▷ 15:21 Shift Cortisol Earlier to Capture an Earlier Morning Focus Block Behaviors “Using stimulants like caffeine and hydration, or some brief high intensity exercise can trigger that cortisol pulse to shift a little bit earlier so that they can capture a morning work block.” ▷ 16:48 NSDR or Nap After Lunch Behaviors “They might have lunch, perhaps after lunch, they do a non-sleep deep rest... This is why non-sleep deep rest can accelerate learning.” ▷ 17:19 Prioritize Sleep Duration and Quality Behaviors “If you're going to force yourself to wake up earlier on a consistent basis, you probably should be trying to get to sleep a little bit earlier as well, because it's not just the quality, but the duration of quality sleep that really matters for learning.”