When i am going to work than doing masturbation come to my mind and i am watching porn and it takes my lots of time and my all day got waste.what should i do?

It appears there are no specific clips addressing your exact situation of distractions like masturbation and watching porn while going to work. However, here are some general advice and strategies discussed by Andrew Huberman on the Huberman Lab that might be helpful:

1. Time Blocking and Scheduling: Structuring your day with specific time blocks for work and other activities can help reduce distractions. Having a clear schedule can keep your mind focused on designated tasks.

2. Intentional Breaks: Plan short, intentional breaks to reset your focus. Use techniques like the "Pomodoro Technique," which involves working for 25 minutes and then taking a 5-minute break.

3. Environmental Adjustments: Modify your environment to minimize triggers. For instance, ensure your workspace is clean, and remove access to devices or platforms that may lead to distraction.

4. Mindfulness and Meditation: Engaging in mindfulness practices and meditation can improve your ability to manage intrusive thoughts and reduce the urge to act on them.

5. Physical Activity: Incorporating regular physical exercise into your routine can help manage stress and improve mental focus, reducing the likelihood of succumbing to distractions.

6. Seeking Professional Help: If the issue persists and significantly impacts your daily life, seeking guidance from a healthcare or mental health professional might be beneficial.

These strategies are practical steps you can take to manage distractions and improve your focus during work hours. Implementing them consistently might help reduce the impact of such thoughts and behaviors on your productivity.

Here are some experts from the Huberman Lab who can provide insights on managing distractions:

1. David Spiegel:

   • Title: Psychiatry Professor and Researcher at Stanford
   • Expertise: Hypnosis, stress physiology, psychotherapy, and mental health.

2. Wendy Suzuki:

   • Title: Neuroscientist, Author, and Dean at NYU
   • Expertise: Memory, attention, brain plasticity, and cognitive functions.

3. Peter Attia:

   • Title: Physician and Longevity Expert
   • Expertise: Health strategies integrating nutrition, exercise, sleep, and mental wellness.

4. Satchin Panda:

   • Title: Professor
   • Expertise: Circadian rhythms and their influence on productivity and focus.

These experts have discussed various strategies and insights on maintaining focus and reducing distractions throughout their appearances on the Huberman Lab.

Wendy Suzuki shares several top techniques for enhancing focus and attention:

1. Body Scan Meditation:

   • Practicing body scan meditation for 10-12 minutes daily builds the habit of focusing on the present moment. This helps reduce anxiety about the future and concerns from past events, allowing you to better enjoy and engage with the current moment 1.

2. Exercise:

   • Regular physical exercise directly improves the functioning of the prefrontal cortex, enhancing focus and attention. This includes a minimum of 30-45 minutes of cardiovascular exercise daily. Cardiovascular activities, ranging from running to video workouts like Daily Burn, can significantly boost both prefrontal and hippocampal functions 2 3.
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       Present Moment Practice

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       Exercise and Brain Power

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       Exercise and Brain Health

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       Enhancing Attention Naturally

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       Exercise and Brain Health

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3. Sleep:

   • Ensuring adequate sleep is critical for all core cognitive functions, including attention and creativity. Good sleep hygiene supports overall brain function and improves the ability to focus 4.

4. Mindset During Exercise:

   • Engaging in mindful exercise, where you focus on your movements and the activity at hand, can enhance the benefits of exercise. Utilizing the increased blood flow to the brain during workouts can potentially amplify cognitive benefits, although more specific studies are needed 5.

These techniques, mentioned in Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools, combine lifestyle changes and cognitive practices to support better focus and overall brain health.