I have a question about this episode ADHD & How Anyone Can Improve Their Focus | Huberman Lab Podcast #37 and this Transformative 17 Minutes What are the detailed steps for the 17-minute interoceptive meditation that increases focus permanently as described by Andrew Huberman in the episode ADHD & How Anyone Can Improve Their Focus | Huberman Lab Podcast #37 and the clip Transformative 17 Minutes?

In the ADHD & How Anyone Can Improve Their Focus | Huberman Lab Podcast #37 and the Transformative 17 Minutes, Andrew Huberman describes a 17-minute interoceptive meditation practice designed to enhance focus. Here are the detailed steps:

1. Setting: Sit quietly with your eyes closed. This reduces the amount of external visual information and helps you focus internally.

2. Focus on Breathing: Direct your attention to your breathing, becoming aware of each breath cycle.

3. Interoceptive Awareness: Pay attention to your internal bodily sensations. Notice how your body feels, the contact of your skin with surfaces, and any other internal cues.

4. Mind Wandering: If your mind starts to drift, gently bring it back to focusing on your breathing and internal sensations.

5. Duration: Continue this practice for approximately 17 minutes.

This meditation helps improve focus by reducing attentional blinks and enhancing one's ability to process visual information and attend to tasks. The practice can have near-permanent benefits on attentional control, making it a useful tool for improving focus at any age or cognitive ability 1.