Hi there, I would like to enhance and improve my memory and focus. I lead a very healthy lifestyle yet I still struggle with focusing and remembering things.


To improve your memory and focus, consider the following practices and tools as recommended by the :

  1. Cold Exposure: Deliberate short-term cold exposure (cold showers or ice baths) can significantly increase epinephrine and dopamine levels, enhancing focus and concentration. Start with brief periods and ensure safety 1.

  2. Diet: Consuming certain brain-boosting foods can support nervous system function. Aim for quality sleep, regular exercise, and good nutrition for a healthy brain. Avoid foods that may negatively affect your brain health 2.

  3. Visual Focus: Enhance cognitive focus by practicing visual focus on one location for periods of 30 seconds to 3 minutes. This process involves frontal areas of the brain like the prefrontal cortex and helps improve focus and the ability to refocus when distracted 3.

    Cold Exposure Benefits

    Andrew explains the benefits of deliberate cold exposure for increasing epinephrine levels and dopamine levels in the brain and blood, which can greatly improve concentration and focus. Getting into a cold shower or a cold body of water for a brief period of time can increase adrenaline levels, which can help you focus on cognitive or physical work in a more specific way.

    Huberman Lab

    Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88
  4. Nutrition and Supplements: Caffeine can increase alertness and focus when dosed properly. Regular consumption yields benefits, but taking strategic breaks can amplify its effects. Ensure adequate sleep and nutrition as foundational aspects of cognitive function 4.

  5. Exercise: Regular physical activity releases neurochemicals, including brain-derived neurotrophic factor (Bdnf), which promotes the growth of new cells in the hippocampus, enhancing memory and attention functions 5.

  6. Learning and Memory: Incorporate behavioral practices, including exercise and meditation, to augment learning and memory capabilities. This approach stems from the intricate relation between physiology, psychology, and cognitive performance 6.

  7. Working Memory: Supplementing with L-tyrosine may improve working memory capacity, particularly in multitasking scenarios. Consult a healthcare provider for safe integration and dosage recommendation. Some individuals may experience a decrease in focus a few hours after intake, so monitor your response 7.

Remember to consult a healthcare professional before introducing any significant changes to your diet, exercise, supplementation, or daily practices to ensure they are appropriate and safe for your individual health status.