how to improve my brain focus

Improving brain focus involves a variety of behavioral, nutritional, and supplemental strategies. Here are some evidence-based recommendations shared by Andrew Huberman on the Huberman Lab:

Behavioral Tools

1. Hypnosis: Using hypnosis can significantly improve focus and concentration by combining high levels of focus and deep relaxation. The Reveri app offers specific hypnosis protocols designed for this purpose 1.
2. Visual Focus Exercises: Focusing your visual attention at a specific distance for 30-60 seconds before starting work can increase your brain's acetylcholine levels, enhancing your ability to concentrate. Such exercises have shown impressive results in educational settings 2.
3. Gradual Focus Building: Just like physical exercise, mental focus requires a warm-up. Start your concentration with simple tasks and gradually move to more demanding ones. Use tools like binaural beats or white noise to enhance focus during work sessions 3.
   • 

     1

     Hypnosis for Focus

     01:12:12
   • 

     2

     Acetylcholine and Focus

     01:44:45
   • 

     3

     Improving Focus

     00:22:55
   • 

     4

     Deliberate Defocus

     00:28:03
   • 

     5

     Boosting Focus

     01:33:51
   • 

     6

     Tools for Focus

     01:46:45
4. Deliberate Defocus: After intense periods of focus, take breaks to engage in menial tasks or relax without using your phone. This helps recharge your brain's energy and improves subsequent focus sessions 4.

Nutritional and Supplement Tools

1. L-Tyrosine: Ingesting L-tyrosine can boost dopamine levels, which aids in enhancing focus and concentration. It can be taken from food sources or as a supplement. Andrew Huberman recommends combining L-tyrosine with Alpha-GPC and coffee early in the day for optimal results 5.
2. Supplements: Other useful supplements include Alpha-GPC, phenylethylamine, creatine, and omega-3s. These help modulate neural circuits responsible for concentration and focus 6.

Additional Tips

• Sleep Optimization: Ensure adequate and quality sleep to support cognitive function and focus.
• Balanced Nutrition: A good diet can foster better brain function and assist in maintaining high focus levels.

Incorporate these strategies into your daily routine, experiment with your combinations, and find what works best for you. Remember, improving focus is a dynamic process and benefits from a personalized approach.