What are non-supplement ways to boost focus?

To boost focus without supplements, Andrew Huberman suggests several effective strategies:

1. Mindfulness Meditation: Practicing 5 to 10 minutes of daily mindfulness meditation can significantly enhance focus. Focusing on breathing helps refocus attention, improving memory and recall 1.

2. Behavioral Tools: Use perceptual exercises like focusing on a visual point or binaural beats to train your concentration. Start sessions by concentrating on a specific location to heighten focus capabilities 2.

3. Good Sleep and Hydration: Ensuring adequate sleep and staying well-hydrated are foundational for maintaining attention and focus, especially useful for people with ADHD 1.

4. Regular Exercise: Physical activities can enhance cognitive functions and improve concentration levels over time.

5. Structured Work Sessions: Break work into focused intervals with planned breaks to maintain high levels of concentration.

These approaches emphasize integrating mental exercises and lifestyle adjustments to naturally bolster focus.