Enhance focus and concentration with behavioral changes.
As a recent listener of the Lex Friedman podcast, I was introduced to Dr. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine. His approach to explaining complex topics in neuroscience, including the impact of the brain on the mind and body, was impressive and scientifically sound. After doing some research, I discovered that he has a h-Index of 40, which is quite impressive. I also had the opportunity to watch his free course on YouTube called the Focus Toolkit. Here are a few key takeaways that stood out to me and may be useful for anyone looking to improve their focus, concentration, and mood through behavioral methods:
Deep work: To get deep work done (such as coding, writing, or reading), it's important to minimize distractions and keep your phone out of reach. This concept, known as deep work, was coined by author Cal Newport in his book of the same name.
40Hz binaural beats: Listening to these beats for just 5 minutes before starting deep work can help your neurons fire in a way that promotes focus. You can even work while listening to these beats. This iOS app called binaural-beats is free of cost at the time of writing, although a quick google search can provide many apps and youtube videos with the same.
Limit deep work to 90 minutes: While it may be difficult at first, it's important to build up the skill of deep work by starting slowly and working up to 90-minute sessions. After this time, it's important to give your mind a break by doing some easier tasks rather than scrolling through your phone.
Intermittent fasting (IF) can be helpful for focus and concentration, as long as you're not constantly thinking about food. However, it's also important to maintain a sufficient level of glucose in the body, as neurons rely on it to function properly. One way to balance the benefits of IF with the need for glucose is to fast in the morning, then have a caffeine boost before doing a deep work session. At lunchtime, aim for just enough glucose to sustain focus without overloading the system, i.e. don’t overfeed yourselves. This was slightly complicated to perceive: refer this video to listen from the man himself : https://www.youtube.com/watch?v=L-cv7UH3gLE
To support brain health, it's important to exclude processed foods and sugar from your diet, and to include foods high in tyrosine (such as cheese, soybeans, nuts, and eggs) and omega-3 fatty acids (found in fish and some nuts).
Stress can be actually good for your neurons to function, but to induce stress in a healthy way, try taking cold showers for 1-3 minutes. While the water should be cold enough to be uncomfortable, it's important to be safe and not push yourself too hard. These deliberate cold showers have been shown super effective in increasing energy, blood flow, reducing symptoms of depression and eventually making you feel better.
Overall, Dr. Huberman's approach emphasizes the importance of making behavioral changes to support brain health, rather than relying solely on supplements. While he does recommend some supplements, he stresses the importance of making lifestyle changes that can have a lasting impact on focus, concentration, and overall well-being.