Well, I go to study in an institute to study for a med school scholarship entrance exam - the classes last from 9AM to 3PM. I have to keep sitting during the classes. What can I do in the 10 minutes breaks

During your 10-minute breaks between classes, it's beneficial to engage in activities that can refresh your body and mind. Andrew Huberman suggests that engaging in physical exercises can help increase tenacity and willpower. Specifically, exercises that make you exert yourself beyond a reflexive level of comfort can be particularly effective. You don't necessarily need to add extensive cardio; even simple physical activities that require some effort and are not part of your routine can help activate and strengthen your cognitive and physical endurance. Try doing some stretches, walking briskly around the campus, or performing a quick set of bodyweight exercises like squats or push-ups 1 .

To counteract boredom during your 10-minute breaks, consider varying your environment and activities. Andrew Huberman discusses the benefit of changing your visual environment to maintain alertness and engagement. For instance, in scientific meetings, individuals who stayed engaged often changed their seating positions to get a fresh perspective and visual stimulus, preventing their minds from drifting off regardless of the content's intrigue. This change in position can help maintain a high level of alertness and engagement 1 .

Incorporating this strategy into your breaks, consider:

• Switching your sitting location, even if it's just a different part of the room.
• Taking a brief walk outside to get a change of scenery.
• Engaging in a different type of activity, like reading a short article or even a non-academic book to refresh your mind.

These changes can help you return to your studies with renewed focus.

During a period where phone usage is restricted, you can utilize the time for activities that promote productivity and mental well-being. Here are a couple of strategies discussed on the Huberman Lab:

1. Embrace Boredom: Cal Newport suggests intentionally allowing periods of boredom. This can help break the Pavlovian connection that prompts us to reach for the phone whenever we are bored. By not immediately turning to distractions, your mind learns to deal with the lack of stimuli, which can significantly enhance your focus for tasks that require deep work and concentration 1 .

2. Scheduled Tech Fasts: Consider setting specific times during the day where you do not use your phone or Wi-Fi, similar to intermittent fasting but for tech use. This can not only reduce the stress associated with constant connectivity but also help cultivate a healthy relationship with technology 1 .

3. Focused Work Sessions: Andrew Huberman discusses using physiological tricks to enhance focus. For example, delaying bathroom breaks slightly during work sessions can increase alertness due to the neural connection between the bladder and brainstem. Additionally, ensuring complete disconnection (turning off phones, not just putting them on airplane mode) during work periods can help you enter a "tunnel" of focused work, improving productivity and reducing distractions 2 .

These strategies can be helpful not just in avoiding phone use but also in improving overall focus and productivity.