Fastest way to regain my attention span

To quickly regain your attention span, Andrew Huberman suggests several effective strategies:

1. Meditation Practice: Engaging in a short meditation session, even for just 3 to 17 minutes, can help enhance focus and anxiety management. This involves focusing your attention, potentially on breathing or internal sensations, and refocusing whenever your mind drifts. This practice can effectively train the brain's neural circuits to improve attention and focus 1 2 3.

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     1

     Interoception vs. Exteroception

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     2

     Refocus Meditation

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     3

     Transformative 17 Minutes

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     4

     Enhance Interoceptive Awareness

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     Visual Focus Techniques

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2. Interoceptive Exercises: Improving interoceptive awareness by focusing on your heartbeat can quickly enhance the connection between your brain and body, which can lead to better mood and focus. Simple practices like sensing your heartbeat strengthen the body-brain connection, potentially improving attention span 4.

3. Visual Techniques: Implementing visual focus techniques, such as setting a fixed visual target during tasks, increases alertness and helps maintain cognitive focus. This recruits neurochemicals associated with arousal and focus, which can boost your attention span during tasks 5.

Incorporating these practices can lead to immediate and long-lasting improvements in attention span, enhancing your cognitive performance and overall focus.