How do i improve my focus

To improve your focus, Andrew Huberman provides various strategies:

1. Recognize that focus requires a warm-up, just like physical activity, and it's unrealistic to expect instant focus. Building up focus involves increasing levels of neurochemicals like epinephrine, adrenaline, acetylcholine, and dopamine 1.
2. Practice visual focusing exercises, both overt (looking directly at an object) and covert (gazing at one point while focusing elsewhere). Try focusing for short periods, such as 30 seconds, and gradually increase this time 2.
3. Employ daily meditation practices. A 13-minute meditation focused on nasal breathing and attention at a point inside the forehead can improve focus, mood, and stress. Continually refocusing when the mind wanders trains the focus circuits in your brain 3.
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     Improving Focus

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     Improve Focus

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     Refocus Meditation

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     Deliberate Defocus

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     Tools for Focus

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4. Work in 90-minute focus sessions followed by deliberate defocus or rest, doing menial tasks unrelated to the previous focus period 4.
5. Consider auditory tools like binaural beats or background noise (white, pink, or brown noise) before or during tasks requiring focus and concentration 1.
6. Optimize your sleep, a vital component for cognitive function, as it influences how well you can concentrate during wakefulness 5.

Implement these strategies consistently to train your brain for better focus through neuroplasticity—the brain's ability to change in response to experience. Select one or two methods that resonate with you and incorporate them into your routine, seeing which combinations work best for different times of day and activities 5.