Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88

[@angelalopez2003]

You probably won't see this, but just in case...Thank you from the bottom of my heart, Professor Huberman! Your channel has helped me get through my grief after losing my husband, more than you could imagine. Just looking at the early morning sun every day has made a huge difference in my days.🌞

[@memastarful]

I'm so sorry for your loss. May comfort and gentle healing surround you

[@angelalopez2003]

@@memastarful Thank you, that is very kind of you.

[@Solstar888]

He has helped me deal with greif and loss as well. One step at a time will definitely get you where you want to go! Keep your head up, and heart focused on good things and you’ll find healing in the most surprising places. All the best!

[@FlyinHawaiian808]

Yeah I’m here but don’t stay long enough to hear this guys almost unbelievable if I could

[@angelalopez2003]

@@FlyinHawaiian808 It's worth it if you ever do decide to.

[@pada5164]

Notes - Sleep is most important - 40Hz Binroial Beats or white/pink/brown noise to get started with focus - Cycle of focus: 90min. of focus then 10-30min. resting of focus - Phones are eating our resting times and therefore out focus - focus needs warm-up - flickering focus is normal, accept it - Tyrosin improve adrenaline for focus (seeds and nuts) - Keto (high fat, low carbs diet) might add focus - High Glucose with better focus but might be sleepy (not to much sleep) - Low Glucose fasting state high focus - coffein can be usefull for focus ~100ml to 200ml of caffein after 90min. after sleep yerba mate (NOT smoked) - stress helps focusing - cold exposure induces stress, adrenaline and focus - Meditation set timer for >13min. sit or lay down and focus on breathing an inch inside your forehead, refocus back on your breath: improve focus in 8 weeks - Terrible Sleep? NSDR Non Sleep Deep Rest - Yoga Nidra laying down for 10-60min listening to a audio script up to 2 times a day. It might also help to sleep better. - Hypnosis for neuroplasticity (focus and relaxation) recommendation of the Riveri App - Timings: Mediation shouldnt be done in 4 hour window before sleep, NSDR/Yiga Nidra might help with falling back asleep after waking up at night, Hypnosis can be done any time of the day Visual Based tools: - cognitive focus follows visual focus -> wearing hoodie might increase focus - Visually Focus on one location up to 30sec. to 15min. with blinking: trains focus and refocusing - Covert focus, eyes are focused on somewhat we are not directly gazing at it - 30sec. to 3min. Visually or Covert focus as warm-up for mental or physical work use this also to refocus while learning/working/etc Foods and Supplement - Omega-3s, 1-3g EPA to improve brain function (fish, avocado, algae, supplements) - Creatine can increase focus as well - acetycholine increases learning abillity - Foods with Choline or Alpha-GPC 300mg to 600mg if you need a lot of focus (not every day), take it with garlic (600mg) - Aminoacid L-tyrosine foods or supplement with apha-gpc to focus - ADHD Drugs increases focus but its dangerous - L-Tyrosin sometimes change against Phenylethylamine - focusing trains focus - the better you are at focusing the more exhausting it gets so less time can be spend doing it - Be dynamic, you can switch them around and use different tools depending of necessity What I'm gonna do: -Take creatine 5g, Spirulina for Omega-3s - Soy, Nuts for L-tyrosine and choline - Do Mediation every day - Brain Beats and starring at the wall or cold shower as focus starting ritual now put the phone away and focus some :)

[@raphaelmendonca1981]

Thanks, help me a lot!

[@timr8456]

The hoodie thing blew my mind. Although I feel like I intuitively knew/do this, it still had me like "OH WOW" when hearing it articulated/confirmed

[@zwaj7129]

Many thanks

[@bro...]

Thanks a lot!

[@Itersting.podcast]

loveeee youuuuuuujuuuuuuuuiu thx

[@S.L.1211]

There’s a reason why so many people I meet have heard of and listen to this podcast. Huberman consistently puts out quality information people crave and help us understand the deeper aspects of why the tools work.

[@hubermanlab]

Thank you for the kind words and thank you for your interest in science!

[@krstywllmsn]

@@hubermanlab boom boom q

[@captaingr8770]

U must meet a lot of cool people lol

[@Istarax]

@@captaingr8770 I assumed it's because (s)he recommends it to everyone (s)he meets :D

[@gavinhakes4859]

I wish I could meet people that cared about science and science based protocol brought to you by this week's sponsor, athletic greens

[@buggus0034]

Your suggestions of watching the sun rise and sun set has not only improved my life, but the lives of my hospice patients that can still get out there and see it. Your work is changing lives with years left on this earth and those with only a few months left. Thank you for everything.

[@jojojacques810]

Yes!!! This one change has taken me from being crippled by CPTSD to 60% improved in just days!!! 🙏

[@scottbartel8163]

Thankyou for the work you do!!

[@bhavannamunni]

like looking at the sun ?

[@buggus0034]

@@bhavannamunni getting into the sun light.

[@ninjarogue]

@@bhavannamunni yes but only at sun rise and sunset.. or else you will hurt your eyes

[@daniel_q40]

- Improve your sleep - Binaural beats 40 Hz, suggested use: before starting to work or, if feeling unable to focus, for the all length of the session - White/Pink/Brown noise, helpful to decrease transition time into focus - Concept: getting into focus is like working out, you need to "warm up" first, it takes some time to get into it - Scientifically based focused block length: 90 minutes, where the first 5-10 minutes are warmup - How many deep work bouts per day? 2/3, so approx. 3/4 hours of really hard mental work I got lost on the food part - Cold exposure - Short meditation, nasal breathing, focus on the breath, 13 minutes - NSDR I need another round to pick up the rest

[@mcd5478]

You may need to up your focus tool kit game for the food portion of this outline. 😉😆 I kid, this is great. Thx 💖

[@daniel_q40]

@@mcd5478 eheh work in progress!

[@Blazzerek]

which preset corresponds to the 40 Hz in BrainWave app?

[@daniel_q40]

@@Blazzerek "cognitive tasks"

[@dustinjohnson1047]

C. Un

[@marthabille8193]

Dr. Huberman I’m 82 years old and watch you a lot. Just heard the comment about certain marine animals flopping themselves on a rock and no longer moving consequently beginning to devour their brains!! Dear God I swear that’s what many of us did at the beginning of the pandemic!! Sadly because I live in a senior apartment building, I and many of my neighbors even though we knew better, sat on our sofas and became slugs! Now I’m concerned about simple recall whether in conversation or just trying to “deadlift” a word. I’m sincerely hoping your advice is going to help with that. I refuse to just blame it on age. Thank you so much for your podcasts, they are a public service!

[@manjuladas1940]

Andrew Huberman significantly adds so much information that no one brings in any podcasts available. His repertoire is unquestionable.

[@NewDarkKnight]

I used to study 12-14h a day. Now i can't even start studying. I can't focus at anything that isn't interesting to me for like more than 5 min+. Mainly bad diet and social media abuse caused that. I've lost 2 years of my carrer for that. Watching Andrew Hubermans vids helping me a lot. Already fixed my diet. Now I'm working on my focus. Thanks for the videos.

[@dr.stranger7771]

Same here

[@letsdomath1750]

Yoga Nidra (NSDR) and the visual focus exercise (Trataka) are really helpful not only to restore focus and concentration but to also develop patience, persistence, and resilience. Those practices will definitely make it easier to move in the direction you desire.

[@stevanbogojevic5622]

you have to do a dopamine detox

[@rolandor.moreno7498]

For the 70+ generation Prof. Huberman is much appreciated. Your pace of delivering information is so much better now. Your podcast and UT are my "online weekly classes." Continue the quality "stuff" .Much success

[@xboutdattime89]

Andrew you have become such a great mentor to my life and helped me out so much! So glad to find someone as awesome as you.

[@hubermanlab]

I’m happy to hear the information has been of interest and hopefully use as well! All the best, Andrew

[@k8eekatt]

@@hubermanlab we are really enjoying the 20 minutes walk at Sunrise and it is helping cue the shift for good sleep at night. It can be hard for me to rest especially as the seasons are changing. I want to stay up all night! LOL

[@andrewkhotego9147]

L

[@petrolene_performancecoach]

As a mental performance sports coach, this is gold. Your podcasts and info have helped me to put programs together that's beyond what other performance coaches are doing. I will be forever grateful for your teachings. Thank you 🙏

[@adityagk9725]

Thank you for ALL the videos you make. This really makes a difference in our lives

[@user-lp7rp7cb4g]

Give me 30 I will buy a microphone to start KZbin 🙂

[@sweatybabypowderhands843]

It feels illegal to listen to this amazing podcast for free, so here’s my gratitude! Thank you and everyone that share meaningful and well researched information in such a easily to digest content.

[@tiahnnayasmine670]

I think Andrew makes enough money

[@aanonimo1838]

@@tiahnnayasmine670 but still it reaches you for free in a world that even 20 secs videos has 20 second of adds.

[@PlayerOfGames23]

I hope you realise how lucky you are, that you a disposable income

[@user-lp7rp7cb4g]

Give me 20 I will buy a microphone to start KZbin 🙂

[@deleakindele5265]

God 🙏 bless ❤️ you more 💗

[@FernandoRodriguez-ne5xe]

Huberman protocols have made a such a profound impact in my daily life, that I looked a at way to thank him and I'm doing it by donating to his Stanford Laboratory to help him keep doing research and then deducting it from my taxes, blessings to all of you.

[@mikesw3ll153]

Thank you for you ultra tight clarity when you speak .you are so careful not to mislead or misspeak .I appreciate it .

[@keyfordhue5090]

I agree 💯

[@memastarful]

So true

[@rogiah15aldossary46]

Hello, I am from Saudi Arabia, a mother of five children. I have always loved learning and research. I think your podcast provided me with what I was always looking for. The tools it provides from exposure to the sun, cold shower, sauna, and the many information all have an impact on improving my life and transmitting it to my children. I am grateful💜

[@IndigoOutside]

As a psychiatric mental-health NP, your information has greatly enhanced my practice. I share your podcasts and evidenced-based tools with my patients. With my busy schedule, your constant reminder of the importance of getting that morning, unfiltered sunlight has helped ground me and compliment my morning routine. Every topic that you touch on I am passionate about - in my personal life and in my practice as a mental health provider. Thank you for your willingness and desire to share such beneficial information with all of us.

[@adamnasser8707]

People like Dr Huberman are a gift to humanity.With You the world is a beter place. Thank you .All my love and appreciation.

[@DrizzleBrown]

Man got no haters

[@chriscyborg2187]

As a person who suffers from ADHD it's really helpful. God bless you sir

[@misskiranpaul]

Dr. Huberman, this is by far the best podcast I've ever listened to. You provide clear, crisp and comprehensive knowledge at zero cost to consumers. This is brilliant! Thank you for sharing this with us!

[@poocumber7806]

This podcast has done so much for me, so much that I feel obligated to sit through the ads without skipping, It’s the least I can do.

[@caitycroft]

You’re a gift to humanity. Thank you for all of efforts on everyone’s behalf. 🙏 You’re like the patriarch of our growing global family. Keep being your badass self! ☀️

[@nathangomez3662]

It's amazing how , in this day and age, you don't need to meet someone in person, for them to have a material impact on your life. Thank you Dr Huberman. Keep this content coming 👊.

[@anne-marieh6128]

Listening to this podcast again months later and just really want to extend my appreciation to Andrew Huberman for his work. It’s so valuable and presented in such a useful manner. I haven’t sung the Huberman podcast. It’s deserve praises in a while. ❤

[@drewmoon3000]

As always, Thank you for teaching us science and the focus topic. As much as love and appreciate the weekly content. I hope you have breaks and don’t burn out.

[@SciCartoon]

I appareciate what you are doing. The world needs more people like you.

[@Angela-vn7sz]

I could never describe how much me, my son and our adhd brains appreciate you and this precious moments of learning to handle our headspace and thrive with and despite (and sometimes because) the adhd ❤️

[@dr.samierasadoonalhassani2669]

Thank you,for being direct ,focused on the title of the topic ,without distractions.Thank you ,once more .To focus is essential for our daily life ,our professions,relationships and all aspects of our lives.I n medicine doing surgical operations when patients are at risk of dying is the ultimate focus,gained by training and become skill ,in which you become one with the surgical operations we do ,timeless,spaceless,an amazing experience.Thank you ,for touching on this subject as I saw many failures in life ,because those people do not focus and can not wait for long term rewards.Happiness ( dopamine and adrenaline ) is in the process and not the goal.God blessings for sharing these informations.Sharing is caring .Thank you.

[@dr.samierasadoonalhassani2669]

What is in my comment triggered such a Response?

[@ALCRAN2010]

Dr. Huberman working on Labor day! Thanks for your dedication.

[@thesufferer7276]

There’s a reason for whatever nonsensical reason so many people i meet have heard of in addition to listen to this object over here podcast. Huberman consistently puts out quality information people crave in addition to help us understand the deeper aspects of for whatever nonsensical reason the tools work.

[@DrCbass123]

As a pharmacist, I love listening to these podcasts. I know you’re directing this information to the layperson, but man, these are super informative. If nothing else, it helps guide the path for deeper dives into the information you’re presenting. Please keep up the great work. 🙏

[@SarthakSPyt]

A father figure, a teacher, a mentor, you sir are the reason my life is getting better slowly. Something I've started recently is to pay attention to the changes that occur when shifting focus or any change that I can notice, happening in my brain or mind, and think of that in terms of the neurotransmitters/neurochemicals that might be behind them. I basically run clips of these podcasts in my mind from where you described related stuff whenever I feel anything related to them. And this awareness is exhausting, but its helping me understand myself a lot.

[@makebritaingreatagain2613]

Key Points: 2:17 + 1:01:19 13 Minute Daily Meditation 3:12 Do Not Meditate Before Sleep 18:15 40Hz Binaural Beats 26:15 90 Minute Concentration Cycle

[@MrDmac423]

It’s crazy Huberman gives us these podcasts for free. The value they bring to my life is astonishing. Thanks you!

[@svetlioramos3345]

Thank God for Andrew Huberman🙏

[@aashishghimire743]

I'm a student where i need to study for long hours. These information is definitely going to help me out for my entire life. I cannot say how grateful i am because of this podcast and Dr huberman. Thank you

[@dhruvgope3276]

Sir happy teachers day, thank you sir. On this day we celebrate teachers day in India. Thank you sir for your informative videos, tools 😀😀😄

[@blklagoon76]

SIR

[@sadzilla6573]

SAAARRRRRRR

[@Karamanchu]

​@@sadzilla6573Bruh

[@sujana3373]

Thank you for another fantastic episode - your work and mission to educate people is truly inspiring. I do feel that I must mention something that keeps niggling away at me as someone with both British and Nepalese heritage: your coining of the term NSDR for yoga nidra. I understand the intentions were good; however, I feel that it is both a disservice to your listeners and more significantly to the rich and ancient Hindu tradition from which yoga nidra hails. I thank you for your efforts in this episode to address that bit of intellectual colonialism. The West - including the scientific community and your listeners - can handle the term yoga nidra, Andrew! Practices from the East such as yoga and meditation are increasingly becoming part of Western life after all. Many thanks again and I very much look forward to your future episodes!

[@shailja3592]

Many look forward to your podcasts every week, what you’re doing is no less than noble. Immense gratitude and respect!

[@eileenb7136]

Happy to be tuning in, Dr. Huberman!

[@alankelly3546]

Hi Andrew I have listened to a lot of KZbin videos, without doubt your clips are simply amazing, informative and you have the ability to explain complicated subjects to people who don't have your intelligence level. As an example you held my attention for 90 minutes from memory on the subject of the importance of salt in the body. A subject that could be very boring but from you another interesting subject area narrated from a person who is so intelligent and also so humble. Thank you so much for your commitment to bring so much knowledge into the public arena for people to access that in turn has an unknown linear or exponential effect on their and others lives. Your knowledge shared is like a rock thrown in a pond, does any of us really know how far the ripple effect will extend to? Thank you.

[@sergedenovo2389]

Doc, you are God-sent. Thanks for everything you do. Sincere best to you and yours. Serge from Chicago.

[@jopo7996]

Because of the incredible quality of Andrew's podcast, I'll listen to each one even if the subject matter isn't something I'll benefit from. Oh look a squirrel outside, bye.

[@saikatbishal8429]

Hey bro come back. I think you should this podcast would benefit you.

[@TheDocbach]

Then you find out the things you dont think you will benefit from actually do tie in to the things that will. Then you watch every episode anway🧐

[@LinkEX]

I have unironically still not finished the ADHD episode from 11 months ago.

[@Chrissssk]

The man changing the universe, you're one kind of a man, sir, thank you!

[@TheMentalLevel]

Also, something that doesn't get talked about often in the West when it comes to using meditation as a tool for focus is the duration of your session: while a 12-15 minute session will often produce a lot of wonderful benefits, most experienced meditators can tell you that there is a progressive intensification of focus that occurs over a longer session (45-60 minutes). While Andrew rightly mentioned that that seems like a long time, often people get underwhelming or inconsistent results from shorter meditations and so they give up, thinking that meditation is not for them. That's analogous to going to the gym and doing 2-3 sets, experiencing underwhelming results and then thinking the gym is not for you. The deeper results in fitness or meditation alike are usually on the other side of expanding your comfort zone; so for those interested, I definitely suggest doing a longer session once or twice a week, with your eyes open on a spot in front of you and sitting upright (as these adjustments will combat the frequent "I fall asleep when I meditate for more than a few minutes" effect many people experience), and noticing how you can cultivate what will often be a profoundly deeper state of focus and flow once you've given yourself more time to ease into it and progressively intensify your focus. Thank you, Dr. Huberman for sharing these tools!

[@BA-AB]

Absolutely! I put a 15min timer to meditate every day and soon enough, I figured the actual meditation starts after those 15 (for me)😊👊🏼 And thanks prof Huberman. Your work’s a life saver/changer.

[@TheMentalLevel]

@@BA-AB 100%! We often don't actually enter the "meditative state" with consistency until that amount of time has passed -- of course we can glimpse it early on plenty of times, but it almost always takes time to stabilize, which is why (even occasionally) extending to longer sessions is game-changing. Often the reason people don't want to is because they feel the restlessness / internal resistance in their shorter sessions and can't imagine experiencing that for longer -- whereas the irony is when you go longer, you often (not always, but usually haha) enter a more smooth, easeful, blissful state (which then inspires you to keep going on that journey, and has even more noticeable positive effects on your daily life).

[@dyl923gonz7]

@@TheMentalLevel what kind of meditation do you suggest?

[@TheMentalLevel]

​@@dyl923gonz7 Single point focus like the one Dr. Huberman mentioned or body scan meditations (which can be more dynamic and useful for people with ADHD or focus issues) are good places to start, and if you want longer sessions, there's beginner and intermediate high level focus practices you can find on this platform at The Mental Level (and bias aside, of course many other options are out there as well). Best of luck!

[@letsdomath1750]

This is very true, and it also applies to yoga nidra (NSDR). A 15-minute session helps in a pinch, but prioritizing a 45-minute or hour-long session gives massive benefits that compound quickly with consistent daily practice.

[@skambrosia]

And more than the actual suggestions prof Hu keeps suggesting to be gentle to ourselves, this is index of a very human and sympathetic person. Thank you prof. Silvana K. from Italy

[@DB-xc5xd]

Loved it, i always assumed studies and focusing doesn't take much energy since you are not doing anything active. However i always feel tired, especially after studying, thank you for clarifying my fault assumptions. I have such expectations from myself that i am so hard on myself for not falling into concentration immediately, warm up focus does clear things a lot. Learning so much for zero cost is really a privilege.

[@szymonbaranowski8184]

Before building you store all resources needed for process. Your brain activity gets trashed by mental efforts with substance that later puts strain on thinking as kind of blockade from pushing forward beyond safe limits. We get better by incrementally improving the same connections not by shocking system into radical adaptations by cost of loosing something else. This way we do the same thing more effectively next time after rest but with the same overall limit. We only use the same resource as willpower, time more optimally. In time you can rewire brain. But people miss the truth of pushing by any costs being detrimental not helpful. In memorising you also loose result if you not give a bit of time to save the change... 🤯 We chase fast effective ways looking for instant gratification loosing the big reward when often "less is more". It's funny how much building body is similar with building mental body. Small steps compounding or neutralising each other depending on their direction. We often get lost in details or sequence of steps loosing the bigger picture which let us find easier way with less steps to the goal. Those truly focused just select the most important thing and take time to master it without distractions. But tools often have a specific use only. One tool can also have a limit and improving it may require basic understanding of completely different tools. One direction can blind to many others potentially better. Humans are weird creatures with great patterns recognition & contextual thinking finding solutions to actual problem analysing something complete unrelated. In total chase of ideal we may loose with others with more imagination who find exceptional qualities in something supposedly useless 😂 This alternate current is bullshit said Edison :) your theory is bullshit Einstein said Nikola Tesla ;) This em drive can't possibly physically work :)

[@meinemeinung1506]

There are not many people on KZbin I really admire, you are one of them. Thank you Professor

[@ExtremeFader]

Andrew thank you so much for what you do. You are literally changing lives free of charge.

[@mahmoudalsayed1138]

I am so addicted to those podcasts, I used to listen to music when doing something that doesn't need my focus, now it's only Dr Huberman podcasts.

[@geetikachndr64]

Happy teacher's day Andrew. You are somehow teaching us a lot of things which we never thought could help us in so many ways. kudos to you.

[@motomow]

I'm a recovering meth addict...3 months Sober today! Thank You Doctor Huberman for giving me the tools necessary to get my "Happy" back. Your videos on addiction and dopamine have delivered the skills I desperately sought to remain an inspiration to those I deeply care for who still suffer from addiction and who WERE too scared to take the initial steps necessary to a longer, healthier and happier future. Seeing how much happier I am and how fast my life is blossoming at 44-after doing Meth Since I was 15-is blowing minds and helping people I know who had given up rethink they're potential. Your Amazing and I want to thank you for changing peoples lives in such a noble, infectious way. Sir you are a blessing! Thank you for saving my life!

[@mihirkambli6879]

watching this instead of studying, hopefully im able to focus after this Update after one hour: I went on a KZbin binge

[@mr_green33]

lol

[@penmaenmawrdefiant1146]

Procrastination surely!! 😁

[@MrSHOT321]

same boat

[@trashAndNoStar]

Lol the pain... 😆

[@NeuroReview]

Rating: 7.8/10 In Short: Lots of tools but still mechanistic Notes: This kind of solo podcast is a staple of the huberman lab podcast--learn mechanism and then learn tools that address this mechanism. From adreneline with cold showers/stress, to acetylecholine with meditation and NSDR, or to dopamine and omega 3 fatty acids, these themes come up throughout the HL pod all over, and are set up here elegantly with brief mechanism and application of how/why to use them. Once again Hub talks behaviors and sleep and emphasizes this before supplements, and gives us an actionable short (relatively) 'lecture' on how to improve our focus (and what our focus is). Classic huberman solo pod.

[@AstroMartine]

Thank youu, omg I was just researching ADHD these past days like crazy, am in my 30s and it has really affected my life.

[@shirintobie-paul3501]

Thank you Dr. Huberman, team, sponsors and supporters ☀️

[@lolabrini3758]

God bless this knowledgeable man: sharing all this wealth of useful info to improve our bodies, mind and quality of life 🌸🌸🌸🌸🌸🌸🌸

[@latradicion8634]

Hola Amigo ! Argentinian fellow here that lives in Australia. As someone with ADHD/ANXIETY that watches all your videos, there's 2 people I would love to see in this podcast, Dr Rahul Jandial and Dr Daniel Amen. Saludos !

[@mercyshaver5264]

Gratitude for your help 🙏 I will immediately implement the tools you taught me. Phenomenal tips. Again thank Dr. Huberman.

[@JuanaLove6931]

Thank you for your passion in science. Best and most challenging source of focus is learning Argentine tango.!!!!! Been a pro at many dances but REAL tango takes 1st in focus. I say you and you lady or Lex go to BA and get some seriously good training. Make sure you're with a fluent Spanish speaker. The best I know passed away. Just don't mess with ballroom tango. HUGE difference!! Believe me I've taught and danced it all. Argentine tango is so raw, difficult to just master following. That's the easy part. Leading and good enough to tease you partner is tough! Let's face it, if it's easy it's no fun. You bring up plenty you father being from Argentina. Goooo!!!

[@marosorsak64]

Andrew, I am waiting for your book. I hope that you will write something like "Neuroscience for newbies". The way how you can explain so straightforward such a complicated topic is astonishing. At the same time, how you add studies to each fact is great. I think you are one of a kind.

[@Add50326]

I love these podcasts they really help me discover more about myself. One task where I really focus is learning languages. I will spend up to 8 hours a day especially when I start to learn a new language. I know I should take breaks, but I get so excited and I also have a bit of stress since I am worried about someone disturbing me and ruining my focus. I used Rosetta Stone to learn Portuguese a week before I left to go to Portugal and it worked so well. Rosetta Stone had 12 levels for the language, but when I went to Portugal I could communicate with the locals so it made me very happy. I feel like the neural modulators like dopamine and neuro epinephrine were prevalent in my brain. I also had more serotonin levels at least if felt like it. It was a great experience and one I will never forget. The process of learning the language is in my hippocampus and saved in my neocortex.

[@schumannbeing]

Please do an episode or series on neurodiversity! I feel your perspective and approach to teaching would help a lot of people who are struggling with adult autism. These tools are life changing for me and validate many of the things that I've learned on my own but without much scientific context.

[@jacewalton6677]

Literally working hard on improving focus. Huberman drops this

[@tiptapkey]

As someone with ADHD, anxiety, and bipolar, thank you for talking about these topics and helping me stay sane. That said, I think everyone should do even more research on anything that they ingest to ensure it's not going to mess with any other mental health issues they have. There are certain things that work for ADHD that ramp up my risk of hypomania/mania and make my attention FAR worse, so just be careful if you have more than one issue.

[@angeloselarja]

True story.. ADHD and Bipolar are a challenging mix..

[@angeloselarja]

How difficult it was to get a diagnosis for both? Generally doctors miss one of the two when they coexist

[@tiptapkey]

@@angeloselarja It's been a wild ride. First diagnosed with anxiety and depression, was given an SSRI which triggered a hypomanic episode, but I had no idea that's what it was and just kept saying it was like crazy ADHD and anxiety--not the first time I'd experience it but it lasted much longer than usual. Then I got diagnosed with ADHD, had a manic episode, then finally my therapist figured out what was going on.

[@semajo.9514]

@@tiptapkey I’m only allowed 5mg XR adderalls so I don’t go manic:/

[@ppatsyy]

Haven't finished watching the episode, but I have already gained a lot of valuable tools and knowledge. Thank you SO much, Andrew! You are one of the best!

[@Pabloeldiablo876]

This hero is helping me improve my quality of life one podcast at a time

[@elizabethbejarano4720]

I would love an episode on how tech affects our physiology -- what we've studied so far about the frequencies emitted by our devices, light exposure from screens, behavioral effects, etc. Thanks for all that you do!

[@papa_rambo]

All Hail The King Huberman... While other podcasters are just doberman😂filling our brains with unnecessary information causing information overload. It's high time that we express our gratitude to King Huberman, who provides world class research based information at no cost in a world where even the water is not free. ❤❤❤❤Thanks King

[@peckdec]

I've got massive respect for you and your podcast. I'm excited every monday to see what is the topic of new episode. Currently what I most wish to increase in my life are alertness and the ability to focus, so this episode is a real gem.

[@dieimescorrea977]

It's incredible how Huberman can bring a lot of incredible knowledge and also mitigate new topics to explore. Thanks for incredible episode.

[@sahira11]

1. Sleep 2. 40 Hz binaural beats (brainwave app) 5 min prior to work or during work 3. White/pink/brown noise 4.90 minutes focus 5. food carbs and fasting 6. Dopamine tyrosine food 7. Caffeine 8. No heavy meal 9. Acute stress 10. cold shower 11. 13 minutes concentrated nasal breathing 12. Yoga nindra ( NSDR ) 10-30 minutes for sleep deprieved 13. Hypnosis reveri app 14. Focus on visual target made on wall 15. Supplements

[@LalaRuthie84]

I started taking Alpha GPC + Urine before bedtime and found that I’ve been having vivid memory of my dreams the morning after it’s been quite interesting ! Thank you so much because thanks to your podcast I’ve been able to get off ADHD meds and allowed me to find new amazing potentials ❤

[@Krentiles]

I love this podcast. Thanks for doing this.

[@mohammadhoseinhashemi5369]

andrew, i'm from iran and you know this that you're changing the people's life,relly thank you for your videos

[@TheMentalLevel]

Appreciate all these incredible tools, Dr. Huberman. Also, for ADHD people and others who struggle with focus, sometimes body scan meditation can be an easier, more engaging and dynamic meditative practice than single-point or breath meditation, and produce the same or sometimes even better effects. These scientific insights have really resonated with people since I've been passing them along, so thank you & Dr. Suzuki for your work!

[@letsdomath1750]

Agreed, body scan meditations are also often better for sleep restoration in cases of sleep-maintenance insomnia and to help alleviate anxiety symptoms. For concentration, the 61-points exercise (Shavayatra) is an easy body scan sequence that can be self-guided in a few minutes. The body scan meditations from Jon Kabat-Zinn are also pretty helpful for relaxation.

[@TheMentalLevel]

@@letsdomath1750 Awesome, I'll check those out, thanks! :)

[@amantokas3469]

In my country most people think taking cold shower makes you sick and cold n flu. Then I studied and scientific research about taking cold shower doesn’t make sick. I have tried it for 4 months and actually it works I am not getting sick. In india winter has just started I am willing to take cold shower for 5 or 10 mins. Thank you huberman❤️

[@andrewlee5853]

Thanks for the episode. A few specific questions AND ideas for future episodes. I hope you take these into consideration. Question #1: How do we increase our motivation for long-term goals? For example, writing a book or getting a long-term personal project done. How do we direct focus, motivation, and energy for more than just what I need to do today? Question #2: Related to #1, how do we sustain focus, motivation, and energy over the long-term? I think a lot of people get very motivated by things that are new, but over time the "arrow" wanes. It would be great to get your protocols. Episode Suggestion #1: How do we increase levels of self-confidence? Why is it that some people have seemingly no self-doubt, while others are crippled by it? What are the brain processes that mediate / modulate this? This may be related to so-called imposter syndrome. Episode Suggestion #2: What are science-based protocols for overcoming anxiety? Again, what are the brain processes that mediate / modulate this? And why do some people seem to have zero anxiety and others struggle with it? Thank you so much for this show.

[@szymonbaranowski8184]

Anxiety is from some chemical imbalance diet and sleep related. Self-confidence is building own expertise in some fields finding any ladder letting advancing in ranks well for you, even silly things will do. Not comparing to anybody else except yourself from yesterday. And measuring changes, results of new good habits. You gamify life. You split goals into subgoals. You have small goals to achieve daily and every finished goal is a boost of happy & motivation hormones. Being careful with finishing tasks. The moment you finish you get that gratification boost but if you don't start next thing in this short moment you will have hard time starting it later in depression moment. Huberman promotes the structure. You make things in habitual way in cycles with rests. Rests are in a way a success reward for efforts. and sequential structure creates you a path you feel you go somewhere. But you need that clear goal behind it and treating it seriously with a small time pressure. Everyday you need to challenge something on limit if your ability or your body and brain will stall your progress and just get used to actual level increasing effort to break it. We are FKG lazy by design. Just don't FKG accept this state of things. Get frustrated with this state. Nothing worth effort is easy & come easily. Comfort and inactivity is death to body and mind. We live in a culture of death, materialism stalled growth of humanity. We got fed up and lazy. Gratification for self-reliance was taken from us making us slaves of institutions, treated as mindless children without right to decide. Embrace the chaotic freedom. Do stuff nobody asks you for. Do things your way. Explore the dark & unknown. Get courage despite headwinds. That's how you build own path and own identity. Habits help a lot. But it will always be like addict who can't touch that first forbidden fruit. Luckily every failed attempt makes next try easier. That's the core of optimism. Just totally clean your life from distractions and leave space for only your best goal. Then nothing will stay in your way. Daaaah

[@alcides008]

So much value in just 2 hours, this is what people sell us for 2-4k $ courses lmao. Thanks a lot Dr.Huberman from the bottom of my heart. This is making me closer to my goals

[@mitchellknight1852]

Sooo good, thank you so much for the programs you release!

[@ROFLance]

I love that I've watched so many of your videos that I am able to complete your sentences with what I've already learned.

[@fVNzO]

really enjoy the toolkit episodes.

[@loulou5414]

This is so helpful. I have been unable to concentrate for a few years. After watching 2/3 of this video I can concentrate to write an essay in more than 2 hours. I can't thank you enough!

[@ryancxe]

As an ADHD person, thanks Andrew I needed this... 😂😂

[@xboutdattime89]

Same bro

[@thaiholiday]

Same. I’ve already implemented a few things- especially cold exposure- and it has helped me sooo much

[@thaiholiday]

@@Manishshriyan Hi - sure! Big thing is take medication. Nothing will replace this for me. I do cold exposure - it is winter where I am so I walk outside at the park for a couple of minutes before covering up again - ill do a cold shower once the weather warms up. I get early light exposure - from the sun preferably and exercise daily (this is still a work in progress). I also limit fast sources of dopamine - carb rich food, alcohol and tiktok and focus on the process of finding enjoyment in the tasks rather than the outcome - this is hard and takes practice and I am by no means perfect. I take L-Tyrosein. These are all tips found in Hubermans content

[@BOSSDONMAN]

@@thaiholiday When do you do the cold exposure? In the morning? Midday?

[@Jostra_FAME]

@@BOSSDONMAN Not sure about him, but I take cold showers in the morning which elevates your dopamine level a.k.a motivation. Hope that helps!

[@brenduhgeeyeen]

You speak as if you know the definition of every word in the dictionary. I could hear you talk about anything and everything for hours. Thank you for sharing.

[@d__on]

Focusing on this video instead of work.

[@tetemw1869]

Me too😂

[@jadelisamoralesdominguez8183]

Thanks for the information in 01:08. I'm a clinical psychologist student and it's been really hard knowing the damages of sleep deprivation and not being able to sleep as much as I like or need. It was validating your experience ❤

[@adititomar3990]

Thank you so much sir For sharing such knowledge

[@eliciareynolds9027]

Speaking of the 90 min. time limit for concentration and focus, I noticed that I found it becoming difficult to focus when Huberman was discussing Tyrosine supplements (which is right around the 90 min. mark). So true! I have tried to keep my focus constantly going and have found myself falling into overwhelm. Great podcast and very well planned and outlined!

[@alioninthejungle]

Focus achieved. Conzentration building. Thank you Dr. Huberman {\__/} (* . *) /> 🕯 shine the light

[@DonCorleon31]

Andrew I really want to thank you, lately I've been extremely stressed because of my thesis. I was having full fletched panic attacks which is very non characteristic of me. but your videos on controlling your thoughts, emotions and levels of stress have helped me tremendously!

[@ag-cr6tl]

Please consider making a video on maladaptive daydreaming too. (: great content as always!

[@georgekiria9222]

Great teacher, Prof. Andrew...shares the what and how in a simple clear way.Thank you very much and keep sharing

[@luisv1998]

You’re the GOAT, can’t thank you enough for this free content. Literally changed my life

[@chrisnickerson2356]

Great information and of enormous value, especially about exposure therapy and the cold showers. I listen to your lab for my 75-80 minute drive to and from work. While driving I was feeling tired and not too focused. I decided to conduct a modified experiment with cold therapy and alertness while driving and turned the air conditioning to 61 degrees. The fog and tiredness disappeared and my alertness and focused increased. I hope I experienced some of that neuro response you discussed. Now that I am home, I have the mental energy and focus to study. Appreciate your efforts putting these programs together. Thank you!

[@bt9124]

As ever, thank you Dr Huberman. You sir, are a class act. Yours is the only subscription I have that is at least as exciting as the receipt of a hand-written letter. Globally, you improve Mondays. You help many: Thank you. Best Regards, Betsy.(uk)

[@AnnieFernandes-q5k]

Thanks. My focus was in shambles lately and after listening to your informative video, I understood why and what to do. Thanks a lot!

[@vincentcwu]

Thanks for the detail information, I recalled during residency in hospital when there is lot of patients to take care of. My senior resident prep the team into "Beast mode". which mean more coffee and less chatter - just work for 1-2 hours to get stuffs done. Now I'm understand the science behind deep concentration.

[@vagabondvivi2931]

Your Podcasts and the application of the tools and tips has made me feel 20 times better in all the spheres of life ( physical, mental, social and spiritual) I was wondering what kind of podcast you could be listening too. If you do read the comment please suggest atleast one. Love your energy and work Grateful :)

[@lindasalfen593]

I love listening to you. I studied Addictive Disorders at college found it intriguing. It covered many things, different addictions, eating disorders, PTSD, Dual Diagnosis, Alcoholism, Drug addiction …. Have always loved the brain. I missed my calling……thank you for your knowledge …