In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Focus Toolkit

Sponsors: AG1, LMNT

The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine

Modulation vs. Mediation, Importance of Sleep

Tool: Binaural Beats to Improve Concentration

Tool: White, Brown & Pink Noise, Transition to Focused State

Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity

Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing

How Many Daily Ultradian Cycles Can One Perform?

Sponsor: AG1

Virtusan: Mental & Physical Health Journeys

Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis

Tool: Foods to Improve Focus & Regulating Food Volume

Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness

Tool: Stress & Improved Concentration

Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine

Layer Focusing Tools & Design Your Own Protocols

Tool: Short Meditation & Improved Ability to Refocus

Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods

Tool: Hypnosis & Focus/Deep Relaxation States

Optimal Time of Day to Use Specific Tools

Tool: Overt Visual Focus & Deliberate Gaze

Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work

Tool: Omega-3 Essential Fatty Acids

Tool: Creatine Monohydrate

Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic

Tool: L-Tyrosine Supplements & Food

Combining & Choosing Focus Tools, Variability

ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage

Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency

Tool: Phenylethylamine & Dopamine

Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine

Behavioral, Nutrition & Supplement Tools for Focus