How to Quickly Improve Focus - Andrew Huberman

Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning.
Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, given to the scientist making the most significant discoveries in the study of vision. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress, and optimize sleep.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals including Nature, Science, and Cell and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab Podcast. The podcast is frequently ranked in the Top 25 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.
The core audio from this video is from Huberman Lab Podcast #6 • How to Focus to Change...
To learn more about Andrew Huberman visit: hubermanlab.com/
Subscribe to Andrew's KZbin Channel / andrewhubermanlab
Follow him on IG / hubermanlab and Twitter / hubermanlab

[@hubermanlab]

Always a pleasure to collaborate with After Skool to share science and health protocols. Thank you for the collaboration!

[@vimitkundra5364]

Big fan sir❤

[@jovialdandelion]

WE LOVE YOUUUU ANDREWWW!!!

[@nichagema]

How many cones of attention do we have available to provide to tasks on a given day or in a single moment? And how can the dilation of time between sleep and blinking be related -- do we take microsleeps when we blink?

[@bradlesc1000]

Oya I definitely have a bit of ADHD which is weird because I was an extremely focused child. I can still focus on things I enjoy really well but I can't seem to focus on my school work. Big fan.... inhale sniff exhale, inhale sniff exhale, inhale sniff exhale. Focused... or emotions under control at least.

[@thejoelrooganexplosion2400]

love the collab

[@ReynaSingh]

“A short attention span makes all of your perceptions and relationships shallow and unsatisfying.” Eckhart Tolle

[@mma4355]

Chill

[@MijoShrek]

​@@mma4355 but it true 😂..

[@williammarino3049]

I love E.T.

[@acardinalconsideration824]

Spittin facts. I’ve noticed it within myself these last few months as my self-control has diminished

[@ReligionAndMaterialismDebunked]

:3 🎉One of my favourites, Andrew Huberman! Hehe. I saw this in my feed hours ago, but I didn't get to it till now. Hehe. Awesome! :3

[@DanDascalescu-dandv]

SUMMARY: * mental focus is linked to visual focus * focus for 60-120 seconds on a very small region in front of you, e.g. a window on your screen * the finer the visual image, and the more you can focus on it, the better your mental focus will be * to focus auditory attention, close your eyes * the typical learning bout should be 90 minutes (ultradian cycle chart @ 18:37) * put the phone out of sight * use your alert hours for useful activities, not for scrolling social media or watching TV The rest of the video is interesting, but less actionable, except for what not to do: * Adderall doesn't improve focus, it improves alertness * people have given themselves ADHD by using smartphones and watching videos instead of reading

[@TykwondoeGame]

Thanks man

[@alicehaywood7763]

I wouldn't be so sure, my actionable list looks quite different to yours. that is a list of what only you took from the video. perspective.

[@Aa-k8]

Gracias

[@Aa-k8]

@@alicehaywood7763can we see it pls?

[@vishalnangare31]

Thanks sir

[@breezypeaches]

I totally needed to hear the part when he says " Don't give up that period of time (when you're most alert) for things that are meaningless, useless or not aligned with your goals." That makes so much sense for me when it comes to focus while working remotely. Thank you Dr. Huberman and After Skool. Shout out to the awesome Lefty Artist of this channel!

[@UnschoolingCOM]

The best example of this is school.

[@ReligionAndMaterialismDebunked]

:3 One of my favourites, Andrew Huberman! Hehe. I saw this in my feed hours ago, but I didn't get to it till now. Hehe. Awesome! :3

[@FlorianMalak]

@@UnschoolingCOM100% true

[@AfterSkool]

Your attention is your most valuable asset. Don't waste it on things that are not aligned with your goals. Hopefully this channel serves as a resource to help you get closer to your goals. Big thank you to Andrew Huberman for sharing this useful information. If you like this video and want to help create more, please support After Skool on Patreon. Thank you! www.patreon.com/AfterSkool

[@BrickThink]

Is there a way to contact you?

[@trapballs4788]

u have absolute right...

[@ReligionAndMaterialismDebunked]

[@jordanedgeley6601]

Pay attention 👁

[@helyrambelo795]

Thx for your work! I really appreciate. Your collaboration with Andrew Huberman is just epic! 🙏👍

[@imheretosleep]

*Instructions unclear, I can't even focus on this video*

[@kennethj1956]

“Thinking is difficult, that’s why most people judge.”--Lao Tzu

[@josephwirtz8352]

I was judging my thinking on this…

[@The_New_Abnormal_World_Order]

@@josephwirtz8352 LOL!! Have you heard of Internal Family Systems?? You might find it very interesting.......

[@Eng0926]

Reading for about 30 minutes (in the morning) of some historical or philosophical texts helps me to stay focused throughout a day. And I am structural engineer. I learned about it about a year ago and assumed that it is just "repeating coincidence"! 😅

[@That_Freedom_Guy]

"Your attention is your most valuable asset. Dont waste it on things that are not aligned with your goals". Yes, definitely. Your attention is the most valuable thing to others as well. If they can convince you that your goals are aligned with giving them all your attention, then that seems rational and is what we will do. Salespeople call it "Closing the deal".

[@cabelodefogouk]

One of the most powerful tips I ever read which I employ regularly: when starting a new project, write the words "THIS IS FOCUS" in very large letters at the top of the page. Continue to write it, cascading down the page, making the letters smaller and smaller until you can't write them any longer. Exactly the same principle.

[@thatguywiththedrums]

I always enjoy listening to Andrew Huberman! He is very skilled at explaining concepts in an easily digestible yet mentally stimulating fashion

[@ColleenCanFly]

This came at the perfect time for me as I know I’ve been distracted for some time and am ready to live a more intentional life. Thank you 🙏🏽

[@n2heaven765]

Thankful for this channel & community. Hope everyone has a great day

[@benjaminwright8032]

I love that they actually made us focus by putting the target on the screen to see, live, how visual focus for 40 secs will help you

[@victoriacaedo1626]

Dr.Andrew has helped me so much since I discovered him precovid. Was delighted to see this collab.

[@lili-anne4858]

Mr. Huberman and After Skool are the best combo ever! Best thing in the morning!!!

[@namelessfire]

9:40 This is absolutely true. I actually turn my ear toward the person I'm listening to. It does wonders for focusing on speech.

[@pepeshopping]

Humans, animals, living things are amazing and scary at the same time. Thank you for this very real and precise video!

[@Draakie100]

Live healthy, and do something you love to do (turn hobby into job). Best wishes everybody 😊

[@jayrossxo]

This was informative. I've always had a strong sense of focus. I remember as I kid I could focus on something so intently, without blinking my mom would think it was creepy and would break my attention. I think I had a problem with focusing too much, I wouldn't sleep, eat or use the bathroom if I was focused on a project, work, homework assignments, or learning a new skill. However, over-focusing can make it hard for you to see the bigger picture or like me, neglect my basic needs. I would get burnt out, overwhelmed and exhausted yet, I won't take breaks which led to other issues as well. I had to learn to take breaks in between which was hard but, once I saw how I was able to perform even better when I gave myself time to breathe, I had to enforce them to have a better balance in my life.

[@willstanton7823]

This was great. I really resonate with the 90 minute performance cycles. Good advice. Several creative projects to get on to, so this gives me a solid way to go about it. Cheers!

[@francisbikandy5788]

Again You and dr Andrew maid a huge impact on me can't be enough gratfull for you both

[@eduardofukay]

Thank you very much. I have noticed that some of my routine already incorporated some of your advice, like meditating and staring at a point. But now I know THE WHY.

[@diptidixit4]

Thank you doctor. All I was looking for to get focus, you served in 20 min. Genious animation made me focus better on the video. Also I learned to rest in between and not force to be focused all day.

[@ronniehattingh9990]

The visual focus practice feels very similar to my favourite way of entering a focused mindset, which is a counting breaths meditation where you count each in and out breath while remaining aware of the movements of your breath in the body. You check in with your brain frequently to be aware of what your attention is on, if it’s wandered from your breath then you restart the count. From doing this I start at not being able to focus on it for even 3 seconds and get to 30seconds or longer and afterward focussing on something is so much easier. I believe becoming relaxed is also tied to improved focus (just not too relaxed too the point of sleepiness). ❤

[@nicolasnake9819]

Great technique!

[@jacobcomstock9891]

Hunting is what helped me train my focus for long periods of time, I will say though, that long periods of intense focus will tire you out more than anything!

[@WAYWAY92]

Thank you so much for all the information and taking your time to explain them. May Gid richly bless you and your family

[@rrroj]

Huberman is a gift to this world

[@BrickThink]

Thank you for releasing these extraordinary videos.

[@JohnDoe-vi1im]

Thanks for sharing information that is more essential to each of us than all the politics, entertainment and social challenges we are flooded and confronted with everyday in a easy to understand way. Great content!

[@testme54]

Amazing that our ancient Indian practice of Trataka advocates exactly the same. Thanks for putting this out there SO scientifically.

[@michaelbullard6886]

Thank you, what an amazing collab this was. Props to the awesome artist. I totally lost focus when an ad popped up lol. Appreciate the information.

[@user-fe2xz3ht8l]

This is as usual a fantastic learning! Very applicable with tons of visuals only helping to reinforce the content in the video. Thank you for all your videos and podcasts!

[@WendeeG]

Thank you so much for these videos 🙏 I really enjoy them. The visuals help me process what is being said much better than without them.

[@mocons2214]

Wow! Thank you for the information. When I hear people speak to me I have to be close so I can hear their words and focus on what they are saying. It takes a lot of concentration, and if course losing hearing is challenging. On top of this trying to learn another language, and understand what is being said. I get so tired at the end of the day, I quickly fall asleep.

[@penneywoods1812]

Thank you! When I really need to comprehend, I will close my eyes and just sit and listen. This allows me to visualize the words being spoken. I catch a lot of flack because others think I’m not paying attention. As far as my phone, I will turn it off and lock it up to give myself a break. This has been great information!

[@marcanotheartist]

Bless up for this episode 🙏🏽

[@kerrystone3201]

Love the animations. Holds my attention and helps me absorb the info. Thank you

[@coneyboy]

These videos have changed my life. Thankyou

[@isaacsolomon1791]

🎯 Key Takeaways for quick navigation: 00:00 🎙️ *Introduction to Improving Focus* - Mental focus follows visual focus. - Visual system capabilities: blurry vs. laser-focused. - Plasticity starts with alertness, which can be triggered by various factors, including love, joy, fear, and pharmacological methods like caffeine. 01:21 ☕ *Alertness and Focus: Caffeine and Adderall* - Caffeine as a tool for increasing alertness. - Adderall's chemical similarity to amphetamine and its impact on alertness. - Caution on the potential issues and abuse of Adderall. 03:07 👀 *Visual Focus and Acetylcholine System* - Visual focus options: small region with detail vs. dilated gaze with less detail. - Relationship between visual focus and acetylcholine release. - Behavioral practices anchored in visual focus enhance depth and duration of focus. 04:57 🕊️ *Virgin's Eye Movement and Neural Activation* - Explanation of a virgin's eye movement. - Activation of neurons in the brainstem triggering norepinephrine, epinephrine, and acetylcholine release. - Importance of practicing visual focus at the specific distance relevant to the task. 08:11 👁️ *Visual Focus Practice for Improved Attention* - Practical advice for practicing visual focus. - Importance of fine visual images for higher attention levels. - The relationship between reduced blinking, focus, and maintaining a mental tunnel of focus. 09:35 🤔 *Attention Drift and Re-anchoring* - The natural drift of attention and the need to re-anchor it. - Strategies to maintain visual focus even as attention drifts. - The impact of blinking on maintaining mental focus. 13:00 📱 *Phone Usage, Movies, and Passive Experiences* - Phone design and its impact on limiting visual attention. - Caution on excessive consumption of passive content like movies. - Balancing neurochemical resources for active learning versus passive experiences. 15:45 ⏲️ *Duration of Focus and Learning Bouts* - Ideal duration of focused learning bouts (about 90 minutes). - The importance of eliminating distractions during focused learning. - Incorporating breaks and disengagement for effective plasticity. 17:08 ⏰ *Peak Alertness and Learning* - Understanding personal peak alertness during the day. - Aligning learning activities with peak alertness for optimal results. - Recognizing the valuable asset of peak alertness for meaningful tasks. 18:37 💡 *Attention as a Learnable Skill* - Attention as a learnable skill critical for neuroplasticity. - The need to avoid prolonged attempts to focus continuously. - Utilizing breaks and disengagement for accelerated plasticity. 19:56 🎧 *Conclusion and Further Resources* - Promoting the Huberman Lab podcast for more tools related to mental health, physical health, and performance. - Encouraging exploration of science-based tools on various platforms. - Providing links to Huberman Lab on social media and hubermanlab.com. Made with HARPA AI

[@senaytekeste8917]

I consistently double back to this video, it is the best compact resource of all the facts you need to make a change

[@almachize]

Beautiful stuff guys. As someone who holds a podcast for helping aspiring entrepreneurs, it’s definitely a challenge having to build a platform and work my way around the attention span disorder happening in society. Nonetheless, the work you guys are doing is so important for bringing awareness to what really matters in life. Much love 🤲🏽🌱

[@alexdennery3375]

As someone who severely struggles with adhd thank you for this video hard to find good actionable steps to scientifically improve attention and focus

[@testme54]

Again wanted to add, SUCH a brilliant lesson on all things attention. Thanks Andrew!

[@the_best_of_all_za]

such a powerful knowledge

[@kendrickbrumfield5132]

Thank you Huberman, content was great very informative.

[@nullapex777]

I close my eyes when I share deeper thoughts. I have aphantasia from birth and so I make the outside the inside (veiled, a curtain which translates the images I know exist into ideation and conception), which helps me to allow my unconscious mind to more easily bridge the gap to the conscious. I rarely actively think ahead, like even as I write this. My conscious mind isn't controlling the flow of what I'm writing, it's just perceiving it and fixing grammatical or spelling errors as I'm writing, acting as the analyzer which provides for the subconscious to flow along the course I'm trying to project. It's a really weird state of consciousness and I figured it out independently by questioning my experience, then found aphantasia when it was still fairly obscure in 2013-2015 or so.

[@Bencrzn]

I used to use the visual focus training while meditating, however instead of actually focusing on something you can visually see it was an object I'd create in my mind with eyes closed. It's crazy when you see how little control you have over yourself when you begin the battle of self control over constant stimulation. It's well worth it though to actually overcome yourself for an entire day without temptation leading you back to distraction.

[@kritiieeejain4036]

thank you, this was so good and needed. I enjoyed the videos and the takeaways from this video are so interesting that I want to apply them right away. So innovative and appropriate

[@janettewillis7389]

I'm 62 years old 😅 I'd have passed school with honors if I'd been able to learn with my instructor and information had been given to me with a system like After School 💯 😅😊🎉

[@genjitsu7448]

I think I agree with the point of this video 100% - I used to be so fukn active, did so much with my time but I got hurt and it slowed me down... and along the way I stopped doing anything and now I almost can't start at all!!! It is really troubling but I will admit there is also something attractive about just sitting back and constantly reading, watching some mindless videos but mostly videos on how this works, how to do that, etc... instructional and informative stuff so worth my time??? I am better now after years (years!) of tough going but just can't seem to get motivated for anything yet i still love learning and reading...

[@SynthwavelLover]

This was very useful thank you. Typically the videos I see on this subject (self-improvement or focus) are regurtitated information but this was actually quite informative. It feels like a real thing that can be trained and improved upon and it's not just typical scheduling or sleeping advice.

[@TheDingsBoms]

Fascinating, thank you so much!

[@itumelengbokaba9549]

and thats why i can watch these videos forever because they high contrast and dynamic

[@quesques9627]

I really appreciate this video. A place where you can find unbiased indispensable information that makes sense.

[@user-gu9yq5sj7c]

3:06 A benefit of only being able to focus well on one thing at a time is you can use that to take your focus off negative things by focusing on positive things. 9:57 Looking at people's body language or some visual that matches the audio helps me to listen and focus more. I don't like looking at people in real life tho cause it's uncomfortable. But closing the eyes can help some people do some activities like singing, playing instruments, or dancing, etc.

[@victorcosmic8414]

Thank you guys. You have helped me change my life ❤

[@Heartford]

Incredible content and presentation, Thank you

[@Solstac3]

Thank you! Your videos have brought me so much further in life…

[@cathyjennings5580]

Thanks SO MUCH for your knowledge and time for Us 😃!!!

[@hnhrosales]

Yeah when i get distracted by the visuals of this video, i looked away to focus on the audio bc it's what i want to focus on. So cool that it also talked about it as i was doing it!

[@cathyjennings5580]

Passive observance of life!! Happy time. Is relaxing. Calming.!!!

[@user-tl7zt4yp6k]

INCREDIBLE !!!!!!!!!!!! THANK YOU SO MUCH FOR THIS VIDEO !!!!!!!!!!!!!!!!!!!

[@mattanderson6672]

I need to bookmark this and watch it again! Really helpful, thank you

[@Lion-qi8ej]

Amazing how well this worked for me. Seemed to really come together via visual focus. Totally underestimated the eyes being the portal to the brain. Makes total sense. Thank you @hubermanlab

[@ashnovahmada499]

Ma boi pulling Homelander for thumbnail 💀

[@veronicaford5737]

This is incredible! I use three screens at work and at times I absolutely cannot focus on my work no matter how hard I try. I am going to start using just one screen when possible

[@Killerkey1863]

Thank you for this video!

[@davidmsirois]

Hey! Just watching a 20 minute KZbin video on focus is a great first step! Well played After Skool! lol I love this channel so much!

[@jeefberky9101]

So nice to hear some advice about focus that isn't the same thing I've heard vomited up by every other article

[@Chrissy206]

So useful! I'm definitely going to implement many of the thing's mentioned in this video.

[@EllenMitchell-nh1ji]

I love that they actually made us focus by putting the target on the screen to see

[@mevin-three-dplusmoreltd2120]

Thank you for these gems.

[@FredrickIrubor]

This came at the right time

[@user-ip8lg3uz2u]

Watching the video more and more, taught me to focus more on the video.

[@Princesskeywest]

This info is worth more than years worth of working with the wrong therapists. Thank you for sharing

[@user-vd5gb2dn6q]

thank you Huberman i alaways watch your videos to lear and grow as well as to improve my english. actually i am from Uzbekistan. bunch of "hello"s from uzbekistan

[@maggieo6672]

Thank you for sharing, I thoroughly enjoyed the information. ❤️🎶

[@klappstock943]

Thank you - this presentation was inspiring😊

[@khatunsalina9284]

One of the best episode.keep going.

[@craigmak]

This makes a lot of sense because I’ve always been able to focus well & have also had a problem with not blinking enough. My eyes get dry because of it.

[@mayankkohli1322]

Such a powerful video, especially at a time for me when I was cutting out on many of the 'pleasure' driven tasks I unconsciously do. Thank you for what you do for humanity Dr Huberman & afterskool! 🙏

[@konuralp7259]

Thankyou Sir for this valuable information. ⭐

[@thokozanidzobozsangweni7134]

After skool is always helpful in everything...🙌🙌🙌🙌❤❤❤

[@ReligionAndMaterialismDebunked]

One of my favourites, Andrew Huberman! Hehe. I saw this in my feed hours ago, but I didn't get to it till now. Hehe. Awesome! :3

[@chrisallison3]

THANK YOU!

[@jcdesantis69]

Thank you for your valuable advice.

[@lovinglife419]

I. needed. this. I feel like my attention is everywhere. I have so many tabs open. And the things I want to do, I feel defeated around and can't get done. Really need to limit the passive experiences.

[@Terrica.theMedicineWoman]

Thank you. This video IS very informative 👍

[@markcollins2065]

Thank you so much for this.

[@elisteele574]

Always a gold mine of relative and easily applicable information. Very helpful, very well done. Thank you guys.

[@N8CRE8]

Incredible information. I will apply this to my own life 🤘‼️

[@santiagoalonso1281]

the most useful vid i watched in my life. Not even exaggerating.

[@Savoera]

This is very useful. Now I understand why I'm having such a hard time reading books for the past decade. I have been watching more and more movies and KZbin videos, so whenever I attempt to read a book, I get restless and give up within an hour. I will try that 40 seconds focus thing and see if that helps to continue reading.

[@theplaguepadart3743]

This all makes a lot of sense. I can focus on something and listen while i work on things. But once you add movement to it my focus is gone. Unless it's like a movie I've seen many times so its background noise. This video was very "eye opening". I'm 100% gonna sub

[@davymartinez]

"Attention can be learned" and yes, I'm actually re-learning it. After years of scrolling, which began way before my first smartphone, with forums and newsreaders, I feel my attention span and ability to focus and to learn have been shattered. Thanks for sharing these resources!

[@dkiresearch4423]

thank you . great video.

[@edwinchin8292]

Most his studies are simply giving spiritual practices scientific words and explaining it to a scientific audience.. Which is amazing.

[@thickivicki89]

Self love taught me to focus on myself and on things that are going to matter at the moment. I no longer get tempted or distracted to do unnecessary things. I have no thrill for it anymore. Focused on being a better person more and more each day ❤

[@jeansoleille6976]

Loved It!! thank you