Protocols for increasing focus

A daily 13-minute meditation is a recommended protocol for improving focus and concentration over time. Sit or lie down, close your eyes, attend to your breathing and a point just behind your forehead, and gently return your attention whenever it drifts. Avoid doing this focus-based practice within four hours of bedtime, since it may make it harder to fall or stay asleep. 1 2

• Meditation: The benefit comes in part from repeatedly bringing attention back after it wanders; that refocusing trains the capacity to focus. 3
• Other approaches: Hypnosis combines deep focus with relaxation; NSDR or yoga nidra uses relaxation and deliberate defocusing, and may help restore focus when sleep-deprived. Optimizing sleep is also important for cognitive performance. 4 5 6
• Focus “arrow” model: Acetylcholine represents the arrow’s direction, epinephrine (adrenaline) its shaft and alerting energy, and dopamine its ongoing motivation. The discussion identifies 300 mg of Alpha-GPC as a possible short-term supplement to support focus, while emphasizing behavioral tools first and that supplements are optional. 7
• Deliberate defocusing: Making time to daydream or decompress without adding more sensory input can help you return to focused work with better concentration. 8