how can i focus better

To improve focus, Andrew Huberman offers several science-based strategies:

1. Covert Focus: Practice focusing your gaze on one location while mentally attending to another. Start by focusing on a spot for 30 seconds and gradually increase the duration. This method helps ramp up neural circuits for focus, preparing you for more intensive work 1.

2. Meditation: Regular meditation can significantly enhance focus. A simple practice involves sitting or lying down, focusing on nasal breathing and a point an inch behind your forehead. This repeated refocusing trains the brain's circuits for concentration. Studies show this can also improve sleep, mood, and memory 2 3.

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     Improve Focus

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     Improving Focus

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     Refocus Meditation

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     Visual Focus Training

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     Improving Focus

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     Deliberate Defocus

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3. Visual Focus Training: Enhancing your visual focus by narrowing your visual field to a single target increases activity in brain regions linked to focus. Practice this at the distance you plan to work at 4.

4. Warm-Up for Focus: Just as you warm up for physical exercise, prepare your brain for focus. Use tasks that increase neurochemicals like epinephrine, acetylcholine, and dopamine, which are essential for focus. Expect focus to develop gradually and not instantly 5.

5. Deliberate Defocus: After intense focus, engage in activities that don't require much concentration to recharge your brain. Avoid screens or intense reading during this decompression period 6.

Implementing these practices can enhance your focus and cognitive performance over time.