Set a target time (in hours) for the amount of deep work you'd like to acheive during the session.

Deep Work: Work performed in a state of deep focus on a single task while also being able to promptly recover from distractions when they occur.

Mark a distraction when you're interrupted from your flow of concentration.

Distractions can originate from your environment or within your mind. The goal here is to kindly acknowledge their existence without judgement, and place your full attention back on the task at hand.

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Welcome to mini-mode! You can drag the mini window to wherever you're working. Also don't forget that you can press 'n' to bring up notes in this tab. - Muffin

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Daily Practices & Protocols to Improve Focus

A summary of Huberman Lab Podcast #88 | Focus Toolkit: Tools to Improve Your Focus & Concentration

#1 Most Important Protocol: Get high quality sleep of sufficient duration (6-8 hours for most people). The effectiveness of all the other tools and protocols mentioned below depends on this.

Protocols to Rapidly Increase Focus:

1) Cold Exposure: E.g. Cold Shower (1-5 min), Ice Bath

Substantially increases dopamine, cortisol, and epinephrine levels
Should be uncomfortably cold, but not so cold that it becomes unsafe to stay in for more than 5 minutes
00:55:46 | Cold Exposure

2) Visual Focus: Overt or Covert Focused Visual Attention

Visually focus on one location for 30 seconds to 3 minutes
Target of attention could be anything in nearby vicinity
Remain relaxed and try to limit the frequency of blinking
IMPORTANT: Refocus on your chosen visual target when your attention drifts
Do 5-10 minutes before an intense bout of focused effort
01:16:46 | Overt Visual Focus
01:20:42 | Covert Visual Focus

3) 40 Hz Binaural Beats

Listen to binaural beats 5-10 minutes before an intense bout of focused effort
40 Hz Binaural Beats
00:18:11 | Binaural Beats

4) White, Pink, and Brown Noise

Listen to binaural beats 5-10 minutes before an intense bout of focused effort
Improves ability to transition into concentrated states
I've found Brown noise in particular to be a great tool for blocking out distracting noise during the actual focus bout
White Noise
Pink Noise
Brown Noise (my personal favorite)
00:20:54 | White, Pink, and Brown Noise

Daily Practices to Improve Natural Ability to Focus:

1) Concentration Meditation:

10-15 minutes in duration
Sit or lay down
Focus on your breathing and bring your attention to a point behind your forehead
Your attention will most likely drift off at some point during the session, but this is ok
The main objective here is to refocus your attention as needed back to the point behind your forehead
Don't do this practice too close to bedtime since it can disrupt sleep in some individuals
01:01:19 | Concentration Meditation

2) Non-Sleep Deep Rest (NSDR) or Yoga Nidra

Varies from around 20 minutes to 1 hour in duration
Do before bed to relax, or during the day to increase alertness if sleep deprived
Can replenish sleep debt to a limited extent
30 Minute Yoga Nidra Session
01:07:40 | Non-Sleep Deep Rest

3) Hypnosis (Flow State)

Combines the focus and alertness achieved via concentration mediation with the relaxation achieved via NSDR
Defined as a state of deep immersive focus on a task
Hypnosis App Recommended By Andrew Huberman
01:12:13 | Hypnosis (Hyper Focus)

Nutrition-Based Tools:

1) Morning Fasting

Do not eat (or limit your intake of) food for initial focus bouts
It's ok to ingest water and caffeine during this period
00:36:53 | Fasted & Fed States

2) Avoid High Intake of Simple Sugars & Processed Foods

Avoid foods such as ice cream, candy, soda, etc.
00:45:52 | Foods to Eliminate

3) Eat a Small to Moderate Sized Lunch & Incorporate Foods Rich in Tyrosine

You may experience a small dip in energy soon after eating, but your energy should rebound above baseline later on provided that you haven't overeaten
Eat foods with a significant amount of tyrosine, E.g. Parmesan cheese, beef, soybeans, nuts, etc.
00:46:26 | Foods to Improve Focus

4) Don't overeat

Eating too much will rapidly diminish your ability to focus due to the triggering of the parasympathetic nervous system
In general, eating in moderation will provide your brain with the glucose necessary to perform optimally, while also retaining a certain degree of sympathetic activation (alertness)
00:40:00 | Why Overeating Leads to Fatigue

Supplement-Based Tools:

1) Omega-3 essential fatty acids

EPA fatty acids (1-3g/ day): Improves mood and cognitive function
Sources: Fish oil, cod liver oil, salmon, etc.
01:24:43 | Omega-3 Essential Fatty Acids

2) Creatine Monohydrate

Acts as a fuel for neuron function
Improves cognitive performance
Most individuals ingest ~5g/ day
01:27:28 | Creatine Monohydrate

3) Caffeine

Boosts both mental and physical performance
Increases density and efficacy of dopamine receptors in the brain
Dosage depends on your current tolerance to caffeine
General range of effectiveness: 100-400mg/ day
Delay intake to 90-120 minutes after waking, unless working out immediately after waking
Try to avoid ingesting caffeine after 1-2 pm to ensure sleep quality is unaffected
Methods to ingest caffeine: Coffee, yerba mate, tea, capsule form, dark chocolate, etc.
WORD OF CAUTION: Avoid the smoked version of yerba mate due to the presence of carcinogenic (cancer promoting) compounds
00:47:53 | Caffeine

4) Acetylcholine

Improves neuroplasticity (learning) by directly increasing focus
Greatly increases one's ability to concentrate
Ingest Alpha-GPC supplement to acutely increase acetylcholine (300-600mg/ day)
Take 10-20 minutes before a workout or focus bout, and early in the day if possible
Combine with caffeine for synergistic effect that maximizes focus
WORD OF CAUTION: A recent study has suggested that Alpha-GPC may increase the risk of stroke via increases in TMAO (cardiovascular system related marker)
Andrew Huberman believes data is inconclusive, but ingests 600mg of garlic along with Alpha-GPC to offset any potential increase in TMAO as an extra precautionary measure
01:29:10 | Acetylcholine

5) L-Tyrosine

Boosts concentration and focus by increasing dopamine transmission
Ingest ~500mg/ day in capsule form
Take early in the day
01:33:52 | L-Tyrosine

6) Phenylethylamine

Increases dopamine transmission similar to L-tyrosine, however can act as an alternative
Ingest ~500mg/ day in capsule form
Effects don't last as long as L-tyrosine, can take multiple times, E.g. Once at beginning of work session, and again in the middle
01:42:56 | Phenylethylamine

End Notes:

There is always a gradual ramping up of focus and concentration at the beginning of any focus bout
Focus and concentration are abilities that can be improved through neuroplasticity (learning & practice)
Andrew Huberman ingests 500mg of L-tyrosine, 300mg of Alpha-GPC, and a cup of coffee early in the day about 4 days/ week
Andrew Huberman recommends not combining more than 2-3 tools/ protocols at any one time; however there are no strict requirements :)
Utilize supplements to teach yourself how to focus and concentrate more deeply so that they're not a requirement for every focus bout
For further information about nutrition and supplementation, check out examine.com

About

How It Works

1. Optional - Set a target time (in hours) that you want for a deep work session

2. Press 'Start' to start the session

3. After you've been working or studying for a while and need a break, press 'Switch' to enter 'Break'

4. Press 'Switch' once again to re-enter 'Deep Work'

5. Repeat steps 3-4 as needed until you're done with the session entirely, at which point you can hit 'End' to end the session

Benefits & Features

Defeat Procrastination:

99% of the time, procrastination happens subconsciously. When you hit 'Start' or 'Stop', you're prompted to consciously acknowledge what you're doing which makes it easier to be intentional with your actions.

Track your Progress:

Use the Dashboard feature to explore analytics related to the duration and quality of deep work. Use this information along with the Notes feature to detect patterns and make any necessary changes to maximize productivity.