• What are the strategies to improve focus before learning?

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    To improve focus before learning, recommends several strategies:

    1. Warm-Up: Just like physical exercises, mental focus benefits from a warm-up. This could involve activities that gradually increase levels of epinephrine, acetylcholine, and dopamine. This way, you avoid expecting your brain to switch into deep focus instantly 1.

    2. Alpha-GPC Supplement: Taking Alpha-GPC, a supplement that increases acetylcholine, can enhance focus and neuroplasticity. A dose of 300-600 mg about 10-20 minutes before intense cognitive tasks or workouts is advised 2.

    3. 90-Minute Learning Sessions: Utilize 90-minute focus sessions followed by activities such as a cold shower, breathing exercises, or physical exercise. These activities help consolidate the learning and should be followed by non-sleep deep rest and a good night’s sleep 3.

    4. Deliberate Defocus: After intense focus sessions, take 10-30 minutes to engage in menial tasks that don't require much concentration. This rest period helps recharge your brain for the next session of focused activity 4.

    5. Non-Sleep Deep Rest and Meditation: Practices like non-sleep deep rest (NSDR) or brief meditation sessions (around 5-13 minutes) before learning can significantly improve focus, memory retention, and reduce stress 5.

    These combined approaches help optimize the brain's capacity to learn and retain information effectively.

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