To improve focus, suggests engaging in practices that deliberately train your visual and mental focus. Techniques include:

  1. Overt and Covert Visual Focus: Practicing focusing on a fixed location visually (overt focus) or while looking elsewhere (covert focus) can enhance concentration. Begin with short intervals and gradually increase durations 1.

  2. Meditation: A 13-minute daily meditation focusing on nasal breathing and an internal point can boost focus, mood, and cognitive function. The key is continually refocusing attention when it wanders 2.

  3. Neurochemical Understanding: Acetylcholine acts like a spotlight for focus and can be increased with exercises like staring at a visual target. Combining this with epinephrine (alertness) and dopamine (motivation) creates a robust focus mechanism 3.

    Improve Focus

    Andrew discusses the benefits of using covert focus and how it can improve concentration. He recommends starting with a low bar and gradually increasing the amount of time spent focusing on one location. This practice can be used as a means to get into a focused state before beginning mental or physical work.

    Huberman Lab

    Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88
  4. Practicing Visual Focus: Spending 60 to 120 seconds focusing your vision before engaging in work can elevate your attention levels 4.

  5. Refocus Meditation: Recognize the dynamic nature of focus and the importance of frequently refocusing to maintain concentration levels 5.

  6. Behavioral Tools: Deliberate visual focus exercises can increase the transmission of acetylcholine, thereby making it easier to maintain focus. This practice can be part of an academic or cognitive performance routine 6.

  7. Deliberate Defocus: After intensive focus sessions, engage in deliberate defocus to help your mind rest and recover. This could include performing tasks that don't demand much concentration or avoiding the phone 7.

Consistent practice of these tools can result in improvements in the neural circuits responsible for focus, facilitating better concentration over time. Remember to also consider factors like sleep quality and controlled use of technology for optimal focus.