How to focus better

To improve your focus, Andrew Huberman from the Huberman Lab suggests several effective methods:

1. Meditation: Engaging in a daily 13-minute meditation, focusing on your breath and a point behind your forehead, can significantly boost focus and concentration, as well as mood and stress levels 1 2.

2. Covert Focus Practice: This involves focusing your gaze on one spot while your attention is directed elsewhere in the room. Gradually increase your focus duration from 30 seconds to a few minutes over time. This exercise warms up the neural circuits needed for intense focus 3.

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     Improving Focus

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3. Understand Neurochemicals: Focus involves neurochemicals like epinephrine, acetylcholine, and dopamine. Regular practices that increase these chemicals, such as exercise, can enhance focus 4.

4. Auditory Tools: Listening to 40 Hz binaural beats or white noise can help improve focus. These should be used before or during tasks that require concentration 5.

5. Deliberate Defocus: After periods of focus, take breaks to relax or engage in menial tasks. Avoid screens during this time to help recharge and prepare your mind for the next bout of focus 6.

6. Supplements: Consider supplements like Alpha-GPC, L-tyrosine, and Omega-3s, which support the neural pathways associated with focus. However, start with one or two interventions at a time 7.

These techniques are supported by Dr. Huberman and can be tailored based on personal needs and schedules.