how to focus better when working

Improving focus while working involves several strategies as outlined by Andrew Huberman. Below are the key points on how to focus better backed by insights from the Huberman Lab:

• Behavioral Tools: Begin with behavioral strategies before considering pharmacological options. Optimize your environment for focus, such as placing your screen at or above eye level to activate alertness centers in the brain 1.
• Neurochemical Systems: Understanding neurochemical and neurocircuit systems involved in focus can help you utilize tools effectively 2.
• Meditation and Hypnosis: Meditation, specifically 13-minute daily sessions, and hypnosis can directly modulate neural circuits for concentration and focus 2.
• Nutrition & Supplements: Consider supplements like Alpha-GPC, phenylethylamine, and L-tyrosine to support focus. Ensure proper sleep for overall mental and physical functioning 2.
• Visual Focus: Narrowing your visual aperture before beginning work helps increase focus, as mental focus tends to follow visual focus 3.

  Improving Focus

  Andrew Huberman

  Andrew Huberman shares insights on improving focus, including the importance of behavioral tools over pharmacology, the impact of screen placement on alertness, and the benefits of working in small, compact spaces for analytic work.

  

  Lex Fridman Podcast

  Andrew Huberman: Focus, Stress, Relationships, and Friendship | Lex Fridman Podcast #277

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• Deliberate Decompression: After intense work sessions, engage in deliberate defocus by doing menial tasks or simply allowing your brain to idle, helping to recharge for later focus 4.
• Work Environment: For detailed work, opt for a low-ceiling environment, while high ceiling or open spaces can foster creativity 5.
• Dynamic Focus: Understand that focus is dynamic, goes from broad to narrow, and requires continual shifting and adjustment 6.
• Acetylcholine and Focus: Behavioral practices can enhance focus by increasing acetylcholine transmission in neural circuits 7.
• Boosting with Alpha-GPC: A supplement like Alpha-GPC taken before tasks can improve focus and concentration, alongside dietary sources 8.

Don't expect immediate sharp focus; warm up your brain as you would for physical exercise. Repetition can improve focus through neuroplasticity, and make sure adequate sleep is a priority for optimal focus 6. Remember to be patient and recognize that focusing is a skill that gets better with practice.