Essentials: Tools to Improve Your Focus & Concentration

In this Huberman Lab Essentials episode, I explain how the neurochemicals epinephrine, acetylcholine and dopamine contribute to focus and concentration. I discuss tools for improving attention, including sleep, sound, structured work sessions, nutrition, caffeine and deliberate cold exposure. I also describe a brief daily meditation and visual focus exercises that train your ability to refocus when attention drifts. Additionally, I discuss the potential benefits and limitations of supplements, prescription treatments for ADHD, and why taking time to deliberately defocus supports concentrated work. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Focus & Concentration (00:02:00) Epinephrine, Acetylcholine & Dopamine (00:04:20) Sleep, White Noise & Pink Noise (00:07:35) Sponsor: LMNT (00:09:05) Ultradian Cycles, 90-Minute Work Sessions (00:10:45) Blood Glucose, Fasting & Meal Size (00:13:40) Caffeine, Focus & Sleep (00:15:00) Acute Stress & Concentration (00:16:55) Tool: Deliberate Cold Exposure (00:19:45) Sponsor: AG1 (00:21:00) Tool: 13-Minute Daily Meditation (00:25:10) Tool: Visual Focus Exercises (00:29:45) Sponsor: David (00:31:10) Omega-3 Fatty Acids & Creatine (00:33:00) Alpha-GPC, Acetylcholine & Safety Considerations (00:35:10) L-Tyrosine, Dopamine & Combining Tools (00:37:00) ADHD, Prescription Medications & Neuroplasticity (00:39:55) Deliberate Defocusing & Recovery (00:41:10) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Andrew D. Huberman?

  Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today, we are discussing focus and concentration, and tools for improving your focus and concentration. And those tools will allow you to tap into the neurochemistry and the neural circuits within your brain and body that peer-reviewed science has reliably shown can significantly improve your focus and concentration abilities. Just to give you a little teaser of the kinds of tools that I'm going to provide you on today's episode, a previous guest on the Huberman Lab podcast was Dr. Wendy Suzuki. Dr. Suzuki is a professor of psychology and neuroscience

• 0:45Andrew D. Huberman?

  at New York University, or NYU, as it's commonly referred to. Her laboratory made a very important discovery, which was that a very brief, just 12, actually 13, if you really count the intro, but 13-minute daily meditation performed for a period of about eight weeks significantly increased people's focus and concentration abilities. And the great news is, you didn't need all eight weeks. It was just that's how long that ran the study. So during today's episode, I will describe that protocol in detail. I'll also provide you an even briefer alternative to that protocol that you can use if, for instance, you find yourself with only three minutes, or four minutes, or five minutes a day to meditate. Because today's episode is mainly focused on tools and not so much the underlying mechanisms,

• 1:28Andrew D. Huberman?

  I'm mainly going to focus on what to do and when and how to do it. But I just want to take about three minutes and briefly describe a model. That is, a visual image that you can put in your mind that will help you incorporate the tools that I'll provide, and that generally will help you understand at a mechanistic level, how focus and concentration work. What I want you to imagine is an arrow. And an arrow, of course, has an arrow head, and it has the shaft of that arrow. The neurochemical system that really represents the shaft of that arrow, right, the straight line, is epinephrine, also called adrenaline. Turns out that epinephrine slash adrenaline are released within your brain from a little location, a little cluster of neurons called locus ceruleus, but you do not need to remember that name,

• 2:12Andrew D. Huberman?

  and from your body, from the adrenal glands. And the release of epinephrine from those two locations overall increases energy. It increases alertness. It does not alone increase focus. Okay, so things, whether or not they're behavioral or psychological, or supplements, or drugs that increase epinephrine, allow focus to occur. They are necessary for focus, but they are not sufficient for focus. That is, they are required, but they are not enough to create focus. So we're going to need epinephrine in the equation. Now, the arrow head on this metaphorical arrow head that represents focus and concentration is going to be represented or related to the mechanisms of acetylcholine.

• 2:57Andrew D. Huberman?

  And the best way to think about it is it's like a spotlight. It highlights specific neurons, nerve cells, that should be active, or more active, I should say, than the other neurons in the environment. If you have an arrow with a very big arrow head that's really broad, really blunt, imagine a mile-wide arrow head. That's not very focused on any one location. It's not really pointing to any one location, is it? But with a narrow, really tightly focused arrow head, well, that's focused on one location. So we have alertness, epinephrine, and then we have the actual direction in which our concentration and focus is placed. And that's, at least in this mental model I'm creating, acetylcholine. And then, in order to have ongoing focus,

• 3:42Andrew D. Huberman?

  we need another neurochemical. And it turns out that that third neurochemical is dopamine, a molecule often associated with pleasure and reward, but it's really the molecule of motivation. These three neurochemicals together, acetylcholine, epinephrine, and dopamine, really allow you to get focused, to focus very precisely, and in fact, increasingly precisely over time, to really narrow and narrow and narrow your focus progressively within a single bout of focus, and to continue to do that and to be able to do that repeatedly whenever you want. Let's jump into the tools for concentration and focus. One of the most important things to build and maintain your focus and concentration is to optimize your sleeping behavior.

• 4:26Andrew D. Huberman?

  That is, to get enough quality sleep, I would say 80% of the nights of your life. Not everyone can get optimal sleep 100% of the nights of their life. Nobody, truly nobody, achieves that. However, sleep has been shown to relate to cognitive performance, physical performance, hormone output, and so many other things. What we can reliably say is that sleep modulates just about every process in your brain and body. So assuming that you are sleeping well 80% of the nights of your life, or at least working on the various protocols and tools to sleep well, and sufficiently long, 80% of the nights of your life, and you are interested in additional tools that are sound-based in order to improve

• 5:10Andrew D. Huberman?

  your ability to concentrate and focus, there are quality, peer-reviewed studies supporting the idea that white noise or pink noise have been shown to not improve concentration, per se, but to improve people's ability to transition into concentrated states. There is indeed some data to support the fact that white noise, and to some extent, pink noise and brown noise, can amplify the activity of neurons in the so-called prefrontal cortex, this front area, sort of the bumper behind your forehead, that is directly related to your ability to direct your own focus and remain focused on certain things. These are tools that really have been shown over and over in humans to decrease the transition time into focus. This is a really key point.

• 5:56Andrew D. Huberman?

  A lot of people are challenged with getting into a mode of focus. None of us, however, should be expected to just sit down and drop directly into a state of focus. I think that's completely an unfair request of ourselves. I mean, for instance, you wouldn't expect yourself to go out on the track or go out for a run and not warm up. You might jog for a few minutes, or even walk before you would jog, and then jog before you would run, right? I would hope you would do that. And if you're doing resistance training, I doubt that you go over and load up the bar or the machine with the maximum amount of weight that you can move and then just drop right in that. You always do a warm-up. And I think it's very important to understand mental work, focus, and concentration as requiring that warm-up. There's a gradual dropping into any state, whether or not that state is sleep, right? You go from shallow sleep to deep sleep, and then out eventually.

• 6:39Andrew D. Huberman?

  Focus two, you go from shallow focus to increasingly deep focus. That is, in our metaphor of the arrow, it's very broad. It's pointed at a lot of things. And over time, as we drop into focus, that arrow is narrowing and narrowing and narrowing. It is not what we call a step function. It's not like you go from unfocused to focused, and then you drop into your maximal focus. By understanding that it's dynamic, by understanding that you are going to be continually going in and out of progressively but varying levels of focus, you will greatly release the pressure on yourself to feel focused all the time when you want to be. So be patient with yourself, and also understand that focus is an ability, that you can improve your ability to focus

• 7:23Andrew D. Huberman?

  by engaging the neural circuits responsible for focus repeatedly over time, through so-called neuroplasticity, the ability of your nervous system to change in response to experience. And that has a couple of different components, but put very simply, what we repeat gets etched into our nervous system and becomes easier over time. I'd like to take a quick break and acknowledge one of our sponsors, Element. Element is an electrolyte drink that has everything you need and nothing you don't. That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar. Proper hydration is critical for optimal brain and body function. Even a slight degree of dehydration can diminish cognitive and physical performance. It's also important that you get adequate electrolytes. The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body,

• 8:08Andrew D. Huberman?

  especially your neurons or your nerve cells. Drinking Element dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes. To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning. I'll also drink Element dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes. Element has a bunch of great tasting flavors. I love the raspberry, I love the citrus flavor. Right now, Element has a limited edition lemonade flavor that is absolutely delicious. I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.

• 8:52Andrew D. Huberman?

  Again, I can't pick just one flavor, I love them all. If you'd like to try Element, you can go to drinklmnt.com/huberman, spelled drink L-M-N-T dot com slash huberman, to claim a free Element sample pack with a purchase of any Element drink mix. Again, that's drinklmnt.com/huberman to claim a free sample pack. A question I often get is, how long should I try to focus? Well, the research literature point to the key importance of so-called ultradian cycles. You've all probably heard of circadian cycles or circadian biology. Circa the day, circadian, is about 24-hour cycle. Well, our brain and body operate within that day, or within each and every day, I should say, with 90-minute ultradian cycles.

• 9:35Andrew D. Huberman?

  So my suggestion would be, anytime you're going to sit down and try and focus, you're going to try and do a focused bout of physical exercise, or skill learning, or musical learning, or maybe you're even just having a conversation. Maybe you're a therapist, or you're attending therapy, or a class. How long should it be? And the ideal duration is about 90 minutes. Everything from our sleep states, or the different stages of sleep, and our waking states is divided into these 90-minute cycles, or so-called ultradian cycles. I acknowledge and accept the fact that the first five to 10 minutes of that 90 minutes are a transition time. It's like the warm-up for focus, but I do include it in that 90 minutes. I'm often asked how many ultradian cycles one can perform throughout the day. That depends on how well you've slept, how well you are nourished, which we'll talk about in a moment,

• 10:18Andrew D. Huberman?

  and how well-trained up your focus capacity is. Again, this is not to say that you should go to your teacher or your PhD advisor, or your parent, or your friends, and say, "Listen, I can't really concentrate or think about anything for more than 90 minutes per day." That's not what I'm saying. These are deep focus bouts. These are bouts of mental work or physical work where you're really forcing yourself to focus and refocus, to sharpen the head of that arrow head, to redirect it to what you're trying to concentrate on. And it is indeed hard work. I would even think about it more or less like a workout of any kind. Your ability to focus, and in fact, your ability of neurons to encode specific information in your environment, that is, to represent what's out there in the world, is actually related to your blood glucose level. There's a beautiful study that was published in Neuron not long ago that showed that the tuning,

• 11:03Andrew D. Huberman?

  that is, the precision with which neurons in the brain will represent things in our environment, is actually much greater when there is sufficient glucose in the brain. Translated into English, this means that when we are fasted, or when our blood glucose is very low, we aren't able to perceive and think about things as clearly. Now, there's a twist to this, however. One of the things that you hear very often is that some people like being fasted because they like the clarity of mind that it provides. Here's the situation. Neurons, unless you're in a ketogenic diet, really thrive on glucose. They love glucose. So why would it be that some people experience a heightened state of mental clarity when they are fasted? I've certainly experienced that before. Well, I should say that provided you're well hydrated enough and you have enough electrolytes

• 11:47Andrew D. Huberman?

  in your system, what tends to happen is that when you ingest food, there's a shift in your nervous system towards so-called parasympathetic mode. You've probably heard it as rest and digest, although it does other things, a more relaxed mode that can indeed make us very sleepy. If we have too many carbohydrates, it actually can make us quite sleepy. However, if we have any food, if we have enough of it, that is, if our gut is full, it diverts blood to our gut and we become sleepy and we can't focus as well. Imagine a U-shaped function, right? Where if you're very fasted, you're going to have a high degree of focus and concentration. But then if you ingest some food and your belly is full, your focus and concentration is reduced. But having enough blood glucose and maybe even elevated blood glucose will increase cognitive function. So you sort of have to pick your condition.

• 12:32Andrew D. Huberman?

  What do you want for your bouts of focus and concentration? I actually do both. So what I do is, as I mentioned before, I eat my meal sometime around 11:00 AM, my first meal typically, unless I'm very hungry when I wake up. And so I will do my workout and one bout of focused work. I always think of this as my hard work early in the day. And I do that fasted. I'll be consuming water with electrolytes. That's my first focus bout of 90 minutes or less. And then I'll eat. And then I do notice after I eat, I actually have a diminished capacity to focus. But then again, in the afternoon, I will do another 90-minute bout of focus. So to make this very simple, or as simple as I can for you, being fasted is great for focus and concentration, provided you're not thinking about food the entire time.

• 13:15Andrew D. Huberman?

  And being fed is terrific for focus and concentration, actually can improve neuronal function, provided that you didn't eat too much food. So one way to manage this is if you're going to have a lunch, to make sure that you don't stuff yourself at lunch, that you're not overeating and to not get quite so full that you push your nervous system into this parasympathetic mode and make it hard to focus in the afternoon. But if you're eating large meals, you are going to diminish your concentration and focus. Period. I know many people are curious as to whether or not caffeine can improve focus and concentration. And indeed, it can. There is a kind of general range in which we can talk about caffeine as being useful for focus and concentration.

• 13:57Andrew D. Huberman?

  And the range is basically from 100mg to 400mg. I want to caution everybody out there. If you're somebody who suffers from anxiety or panic attacks and you're not used to ingesting caffeine and you run out and ingest 400mg of caffeine in the form of espresso or yerba mate or an energy drink or in pill form, that is going to be very uncomfortable for you. You're going to be sweating profusely, your heart rate is going to increase, you're going to be quite panicked, in fact, or at least anxious. But most people do quite well to ingest 100 to 200mg of caffeine prior to doing some focused work. And we'll caution those of you that think that you can drink caffeine in the evening or nighttime and still fall asleep. All of the research points to the fact that the architecture of your sleep and the depth

• 14:39Andrew D. Huberman?

  of your sleep is disrupted, even if you're able to fall and stay asleep, the sleep you're getting is simply not as good as the sleep you would get if you were to shut off your caffeine intake at least eight hours before bedtime and ideally more like 10 or even 12 hours before bedtime. But of course, there are practical constraints as well. There's an excellent study that was carried out not that long ago on how stress itself can increase our ability to focus and concentrate. You know, most people think of stress as impairing our ability to focus, but that's actually not true. When we are stressed, it involves the deployment, the release of adrenaline, epinephrine, and that adrenaline both changes our visual field. In other words, it narrows our vision to a more tunnel-like focus.

• 15:21Andrew D. Huberman?

  That is, it makes the arrow in our metaphor of the arrow more sharp and it improves our concentration. So the study that really shows quite definitively that acute stress, meaning stress that comes on fairly suddenly, improves concentration performance. It's a paper published in the journal Experimental Psychology in 2020. The title of the paper is, not surprisingly, "Acute Stress Improves Concentration Performance." First author, Degroot, D-E-G-R-O-O-T-E. And this study involved taking a number of subjects and stressing them out or not prior to a cognitive or concentration task. And there are a lot of data in this paper, but I'm just going to home in on one specific set of data.

• 16:04Andrew D. Huberman?

  And I should mention as I go there that they measured things like cortisol, a stress hormone, they measured anxiety. It was a quite thorough study. And what they found was that concentration performance improved manyfold, I should say, from, there was a greater than doubling of concentration and performance in the stress group. And stress in this context was provided using a standard way of inducing stress. What they basically do is they bring subjects into the laboratory and they have to do a simulated job interview, an arithmetic task, and they're being evaluated as they're doing this. So this isn't, you know, intense psychosocial stress. You know, they're not watching anything disturbing, they're not being traumatized in any kind of way. This is fairly low levels of stress that rates their levels of epinephrine, and we

• 16:48Andrew D. Huberman?

  know this from this study, and their levels of cortisol and other stress hormone modestly within their brain and blood. But that even modest increase in these stress hormones and their reported psychological levels of stress really enhance their focus and concentration. Now, of course, there are other ways to increase stress levels and to do that in healthy ways to improve concentration and performance. And one of the best ways to do that, because it's so surefire and it's generally safe, provided you do it safely, is deliberate cold exposure. This is something I've talked about on the podcast before, but deliberate cold exposure can be achieved by getting into a cold shower for one to five minutes. We know that getting into cold water or under cold water greatly increases epinephrine

• 17:33Andrew D. Huberman?

  levels and dopamine levels. There's a beautiful study that was published in the European Journal of Physiology that showed that the increases in dopamine are massive, you know, near doubling or more of dopamine levels that are very long lasting for hours. And epinephrine end in ways that support not just immune system function, because they do that, and mood, because it does that, but that can really improve concentration and focus. This is not a biohack. I don't like the word hack. I know it's commonly used, but a hack is something where you're using one thing for a different purpose than it was originally intended for. And here, I'm not referring to the shower or the cold bath, I'm referring to epinephrine. Epinephrine is a neurochemical that will place your vision into more of a tunnel mode,

• 18:16Andrew D. Huberman?

  which will allow you to focus on cognitive work or physical work in a more specific way. You're not going to be as distractible. And it's very easy to achieve by getting into a cold shower or a cold body of water for a brief period of time. People always ask how long to get under or into cold water and how cold to make it. Here's the thing, it should be uncomfortably cold, but safe to stay in for one to five minutes. Cold water exposure, I should say deliberate cold water or non-deliberate cold water exposure, reliably increases epinephrine levels. It is incredibly useful as a tool for this. Some of you might think this is a little bit silly as a tool for focus and concentration, but if you look at the data on epinephrine and how powerfully it can increase focus,

• 19:00Andrew D. Huberman?

  I think you'd be very impressed. I mean, it certainly can increase one's ability to attend to specific visual stimuli. So for reading or math work, et cetera, it's going to be very useful. The point here is that a lot of people would love to, and I think ought to, leverage the health-promoting and powerful effects of increasing epinephrine on focus and concentration. And running out and getting stressed by a life event or getting into an argument or something like that, simply as a way to increase focus and concentration, doesn't seem that adaptive to me. So deliberate cold exposure is a straightforward way to do that. It doesn't involve anyone else. I suppose you could do it with somebody else, but it doesn't require anyone else. And again, there are zero, low, and even negative cost ways to approach that. I'd like to take a quick break and acknowledge our sponsor, AG1.

• 19:45Andrew D. Huberman?

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• 20:30Andrew D. Huberman?

  It's a great product and it's now made even better with the new AG1 Pro formula. If you would like to try AG1 Pro, you can go to drinkag1.com/huberman to get a special offer. AG1 is giving away a free bottle of omega-3 coenzyme Q10 with your first subscription. Again, go to drinkag1.com/huberman to get a free bottle of omega-3 coenzyme Q10 with your first AG1 subscription. Now I'd like to discuss some of the purely behavioral tools that quality, peer-reviewed science say can improve focus and concentration significantly. At the beginning of today's episode, I talked about the study from Dr. Wendy Suzuki's lab, where they explored a 13-minute meditation done every day for a period of eight weeks.

• 21:13Andrew D. Huberman?

  That meditation led to significant improvements in focus and concentration ability, as well as other aspects of cognitive performance. It also improved mood and reduced stress. So you might be wondering, what exactly is this meditation? The meditation is very simple and it's one that anyone can perform. What you would want to do is set a timer for about 13 minutes. I don't think it has to be exactly 13 minutes, but since that's what they included in the study, you would set a timer for 13 minutes, you would sit or lie down, close your eyes, and you would simply focus on your breathing. Ideally, you would do just nasal breathing for a period of 13 minutes, concentrating on that breathing and concentrating, meaning bringing your awareness to a point just about

• 21:57Andrew D. Huberman?

  an inch inside of your forehead, while also concentrating on your breathing. Now, here's the thing about meditation that all studies of meditation show, which is that unless you are a very experienced meditator... Your concentration, your focus will drift away from your breathing and away from that location about an inch inside your head, inside your brain. That will happen maybe every 10 seconds, every 20 seconds, maybe even every five seconds. But an important part of such a meditation practice to improve concentration and focus is that you are continually refocusing back to that specific location and refocusing back on your breath. This is something that again is not often discussed.

• 22:41Andrew D. Huberman?

  People think that if you do a meditation and you're supposed to concentrate on your breath, that if your mind drifts, that somehow you failed in that meditation. But actually, that's not the case. A huge component of improving your ability to focus and concentrate by way of neural plasticity, rewiring of the circuits for focus and concentration is the repeated return to a state of focus from a state of non-focus or diminished focus. Okay, so think about it like trying to drive down the freeway and staying between the lane lines, excuse me, and every once in a while, because there's a bit of drift on the vehicle, maybe the wheels aren't aligned correctly, or there's something else wrong with the chassis or the steering device, it starts to drift right a little bit, then you hit the rumbles trip and then you pull back to the center.

• 23:25Andrew D. Huberman?

  That's really what a focused meditation practice is about, as opposed to expecting yourself to stay between the mental lane lines, so to speak. By doing that repeatedly over and over, what you're really training up is the network within your brain that indeed includes that prefrontal cortex that you're focusing on, as well as some other structures, the infratemporal cortex, indeed the hippocampus, a structure associated with memory, and other components of the neural circuit that are involved in directing our mental focus and concentration. The point here isn't how long you focus or somehow trying to achieve total focus for the entire 13 minute or 17 minute or 60 minute bout of meditation.

• 24:07Andrew D. Huberman?

  While that would be wonderful, and I think many people aspire to do that, that's a lot of hard mental work. I think for most people out there, including myself, a relatively short meditation practice of about 13 minutes, in which you fully expect your focus and concentration to drift, but that you are continually refocusing is going to be the most effective, yes, indeed the most effective at teaching yourself to focus and stay concentrated. In fact, I invite you to interpret every time that you focus off that location about one inch behind your forehead as an opportunity to refocus and think about the refocusing as the trigger for teaching your neural circuits how to focus for extended periods of time. And as a bonus to that sort of meditation practice, the study from Wendy Suzuki's lab

• 24:52Andrew D. Huberman?

  also showed that people experienced improvements in sleep and improvements in memory. So not just improvements in mood and reduction in stress and improvements in focus and concentration, but all these other positive benefits from just doing that 13 minute a day meditation practice. It's one that I've started to adopt and have felt tremendous benefit from and that I encourage many of you to try as well. Now, there's another set of behavioral tools that can really help enhance one's ability to focus, and those are visual based tools. In fact, the tools I'm about to describe are actually being employed in a number of schools in China and elsewhere in order to teach children to focus better and for longer periods of time. The key principle here is that much of our cognitive focus, our ability to think about

• 25:37Andrew D. Huberman?

  something in a very specific way and stay focused on it, to read or to follow a line of conversation or math or music, et cetera, is going to be directed by our visual system. That's also why they put blinders on horses. That's also why sometimes wearing a hoodie or a hat or limiting your visual field in some way can help you enhance your cognitive focus. It can help limit distraction. You're just not seeing as much. So what is a practice that has been studied in various laboratories and that's being employed in various schools is to have children or adults visually focus on one location for a given period of time. How long? Anywhere from 30 seconds to three minutes.

• 26:21Andrew D. Huberman?

  And believe it or not, three minutes is a long time to maintain visual focus at one location. If you were to try that right now, you'd probably find it to be a bit of a strain. But if you want to try it, you can. Also, keep in mind that the refocusing is the key component of teaching yourself or your brain how to focus better. So if you're going to incorporate this practice, what you would want to do is pick a location. It could be on a wall, it could be on your computer in front of you, although I would encourage it to not be the contents of your computer screen. You might just want to blank your screen, you might want to put a piece of paper with a crosshatch there, any sort of visual target, or you can imagine a visual target, and then focus your visual attention on that target and try to breathe normally, try and stay relaxed and certainly allow yourself to blink so that your eyes don't dry out.

• 27:04Andrew D. Huberman?

  By focusing on that particular location and by forcing yourself to refocus on that location, anytime your gaze, your vision drifts from that location, you are encouraging the circuits for focus to get better at focusing for longer and longer and at refocusing when your focus drifts off of that location. This practice is recruiting certain elements of your so-called prefrontal cortex, also the frontal eye fields, which are locations not far from the prefrontal cortex that are involved in deliberately directing your gaze to particular locations in space. Here's what I recommend. Set yourself a low bar at first and set a timer and try to focus on one location for 30 seconds, and that's it for that day.

• 27:49Andrew D. Huberman?

  The next day, you might add five seconds and then the next day, five seconds after that. If you miss a day, no big deal, simply do the practice for the same amount of time that you did the last time that you did the practice and then gradually try and increase the amount of time that you can focus on one visual location overtly by looking directly at that location. So what I recommend is having a 30 second to three minute period at the beginning of a bout of focus where you're going to do work or physical work and anchoring your vision to one location somewhere in the room, or if you want to do it covertly, you can do that, setting a timer and trying to do that for anywhere from 30 seconds to three minutes.

• 28:30Andrew D. Huberman?

  What you're doing when you exercise that practice is you are ramping up neural activity within the neural circuits that create focus and concentration. And then I would move to the work that you're trying to do, either mental work or physical work. And if about halfway through your 90 minute bout, or at some point in your 90 minute bout of work or exercise, you feel that your concentration is drifting, rather than look at your phone and scroll through the thousands of contexts that exist within social media or your phone, try just picking a location again on the wall, focusing back on that location, using that as a ramp up to then direct your focus back towards if your weight training sets and reps that you might be performing, if you're running, you might do

• 29:11Andrew D. Huberman?

  this, or cycling, you might do this by focusing on a particular location and really homing in on that location physically. And this is a practice that a lot of athletes use, in fact. And if you're, say, doing musical practice or math, well, then you'd want to focus on something other than the task that you're trying to perform. But again, using visual focus as a way to ramp up and increase your overall ability to focus and concentrate and then applying that to whatever it is that you're trying to learn or perform. I'd like to take a quick break to acknowledge one of our sponsors, David. David makes protein bars unlike any other. Their newest bar, the Bronze Bar, has 20 grams of protein, only 150 calories and zero grams of sugar.

• 29:53Andrew D. Huberman?

  I have to say, these are the best tasting protein bars I've ever had, and I've tried a lot of protein bars over the years. These new David bars have a marshmallow base and they're covered in chocolate coating and they're absolutely incredible. I, of course, eat regular whole foods. I eat meat, chicken, fish, eggs, fruits, vegetables, et cetera. But I also make it a point to eat one or two David bars per day as a snack, which makes it easy to hit my protein goal of one gram of protein per pound of body weight. And that allows me to take in the protein I need without consuming excess calories. I love all the David Bronze Bar flavors, including cookie dough, caramel chocolate, double chocolate, peanut butter chocolate. They all actually taste like candy bars. Again, they're amazing.

• 30:34Andrew D. Huberman?

  But again, they have no sugar and they have 20 grams of protein with just 150 calories. If you'd like to try David, you can go to davidprotein.com/huberman. Right now, David is offering a deal where if you buy four cartons, you get the fifth carton for free. You can also find David on Amazon or in stores such as Target, Walmart and Kroger. Again, to get the fifth carton for free, go to davidprotein.com/huberman. Next, I'd like to talk about compounds that can improve concentration and focus. And these are most often consumed as supplements, although some of them, I should mention, can also be derived from food. One of the key compounds that supports concentration and focus, because it generally supports

• 31:14Andrew D. Huberman?

  mood, concentration and focus and brain function in general, are the omega-3 essential fatty acids. And it's really clear that getting somewhere between one and three grams of EPA essential fatty acid per day can improve outcomes, that is, can improve mood and can improve cognitive function. Again, in the context of focus and concentration, it's in modulating the neural circuits and brain function that are going to support focus and concentration. It's not as if taking one to three grams of EPA essential fatty acids per day is going to tap directly into only the circuits for focus and concentration. The other thing that can positively modulate brain function and that actually works as

• 31:56Andrew D. Huberman?

  a fuel for neurons to function and can improve cognitive performance, in particular within the brain circuits, such as the prefrontal cortex that are involved in concentration and focus, is creatine. I know many people are familiar with creatine monohydrate for its effects on muscle growth and strength and performance. But it's quite clear that the bulk of scientific studies have examined the role of creatine in the clinical context and as its role in improving cognitive performance. So my read of the literature has led to a practice in which I ingest five grams per day of creatine monohydrate, the sort of standard form that's available, really isn't geared towards muscle growth or strength or performance as much as geared toward tapping into the

• 32:36Andrew D. Huberman?

  creatine phosphate system within the brain and specifically the benefits of creatine for prefrontal cortical networks. Again, modulating, not directly mediating, but modulating and generally supporting the brain networks that are going to allow me to generate focus and concentration. Now, in terms of compounds that more specifically mediate concentration and focus, we have to go back to that aerom metaphor model that we talked about at the beginning of the episode that included epinephrine, adrenaline, acetylcholine, which acts as this attentional spotlight. In fact, acetylcholine and elevated levels of acetylcholine have been shown over and over again to improve or even directly gate neural plasticity by increasing focus directly.

• 33:21Andrew D. Huberman?

  As I mentioned earlier, there are a number of different foods which contain choline. You can look those up online, choline acting as an amino acid precursor to acetylcholine. But of course, there are compounds, there are supplements that can further and more acutely increase acetylcholine, and indeed, I use these myself. The most effective one I've found is Alpha GPC. Alpha GPC consumed

• 33:41Andrew D. Huberman?

  At dosages of 300mg to 600mg prior to a work bout or prior to a workout greatly increase one's ability to focus and concentrate. At least that's been my experience and there are some good data in humans. Now, a number of people have contacted me about a recent study suggesting that Alpha GPC, when taken chronically over many years, could increase one's vulnerability to stroke. I've looked at those data and my read of the data is that they're not very conclusive, although anytime you see something like that, you obviously want to be concerned. And it seems to be related to increases in TMAO, which is a marker related to the cardiovascular system.

• 34:22Andrew D. Huberman?

  And one known way to offset increases in TMAO that are associated either with Alpha GPC or increases due to other things, so ingestion of particular food compounds actually can increase TMAO, is to offset that by taking 600mg of garlic. Now, I've been taking Alpha GPC pretty consistently for a number of years. I do not take it every day. I would say I take it about four days per week, again, prior to workouts or bouts of cognitive work. I have not seen my TMAO spike and I've evaluated that by way of blood tests. But based on this recent study and the concerns about TMAO, I make it a point to always ingest

• 35:03Andrew D. Huberman?

  a 600mg capsule of garlic anytime I take Alpha GPC, which again, for me is about four days per week. So if one wants to increase the amount of dopamine transmission in the brain and body for sake of increasing concentration and focus, one of the most efficient ways to do that is by ingestion of the amino acid L-tyrosine. I use L-tyrosine in capsule form. I will take 500mg of L-tyrosine, 300mg of Alpha GPC and a cup of coffee. Do this early in the day before a workout or before a bout of concentrated mental work. I don't want to give the impression that I combine every tool that I've talked about today for a given work bout. That, to me, seems like a very inefficient way to go about life.

• 35:47Andrew D. Huberman?

  In fact, I make it a point to try and use tools to increase my ability to concentrate and focus, but not to combine more than two or three of them at any one time. Other days, I confess, I've slept very well or my enthusiasm about what I'm about to work on is such that I don't require any of these tools. Again, there's no requirement, there's no pressure to use any of these tools, behavioral supplement-based or otherwise. It's simply a matter of using the tools that are going to allow you to achieve the states you want to achieve and to improve your ability to go into those states without any help at all. I prefer to look at supplements of the sort that I just described as a route into a deeper

• 36:28Andrew D. Huberman?

  trench of focus and concentration that I use as a tool to teach myself to focus and concentrate more deeply, such that I don't need those tools every single time I try and focus and concentrate. I think this is an important point because I think that many people think of supplements as a crutch or a way of simply getting into a state for which no other tool will suffice or replace. But in that context, I want to remind you of the larger context of pharmacology, which is the vast landscape of prescription pharmacology for ADHD, for Attention Deficit Hyperactivity Disorder. Now, I covered that landscape in intense detail on the episode on ADHD and focus.

• 37:10Andrew D. Huberman?

  And just to summarize, there is, of course, Adderall, Ritalin, Vivant, Modafinil, R-Modafinil, a number of different compounds, all of which generally increase dopamine transmission in the brain, so increasing dopamine, and all of which generally increase epinephrine, adrenaline transmission in the brain and body. And many of those compounds have been of tremendous benefit to children and even some adults who suffer from ADHD. So properly prescribed at the appropriate dosage, those compounds can really help people with clinically diagnosed ADHD. The way they help those people is a bit surprising, however. You might think, well, they turn on the brain chemicals that allow those people to concentrate and focus.

• 37:55Andrew D. Huberman?

  That's true, but they also have the benefit of teaching those brain circuits how to engage. And that's one of the reasons why, somewhat paradoxically, giving a stimulant like Ritalin or Adderall to a kid that legitimately needs it, obviously, you don't want to do this without the oversight and careful evaluation of a psychiatrist, but giving that to a kid who has severe ADHD, you would think would make them more rambunctious, less able to focus and more distractible overall. After all, Ritalin, Modafinil, R-Modafinil, all these things are stimulants. So you take a kid who has Attention Deficit Hyperactivity Disorder and give them these drugs that increase transmission of dopamine and epinephrine, you'd think, wow, it's going

• 38:40Andrew D. Huberman?

  to make them even more distractible and hyperactive. And indeed, it has the opposite effect. It doesn't necessarily make them feel calm, but it makes them feel that they can focus. They really can anchor their attention. And the idea is that it's teaching those neural circuits, or those neural circuits, rather, are teaching themselves to engage and to focus and concentrate. And the ideal situation is one in which the total dosage of those compounds, those drugs, can be reduced over time as those circuits learn to come online through purely behavioral tools. But I strongly discourage the use of powerful prescription drugs that have not been prescribed you. First of all, it's illegal. Second of all, it's quite dangerous to hit the accelerator of those neural circuits with such vigor because it can increase dependency and they can have a number of

• 39:25Andrew D. Huberman?

  other side effects outside the context of clinically diagnosed and prescribed ADHD medication. I always believe that behavioral tools should come first, then focus on nutrition. In fact, I would say behavioral and nutrition tools. And of course, get excellent sleep. Then focus on supplementation and then, and only if those are failing to bring your brain and body to the state you need to be in to perform well in school and work and life, et cetera, do I recommend that people lean on prescription drugs. So today, we've talked about a number of different tools and to some extent, some mechanisms involved in concentration and focus. And really, the goal has been to provide you an understanding of the neurochemical

• 40:08Andrew D. Huberman?

  systems and a little bit about the neural circuits that can allow you to achieve states of attention and focus. My hope in giving you all this information in one single location is that you will be able to pick and choose which of these protocols you would like to incorporate into your attempts to improve your focus and concentration. Once again, the goal is to teach your brain, that is, to increase neuroplasticity in the neural circuits that allow you not just to focus, but to refocus your attention. And I'd be remiss if I didn't mention that it's also critical to be able to defocus. I highly encourage people to take a period of time each day to daydream, to walk down the hall without looking at your phone, to not have to incorporate more sensory information,

• 40:53Andrew D. Huberman?

  to not place increasing demands on yourself to focus and see and realize how having a period of deliberate decompression and defocusing can allow your brain to focus so much better when you do decide to return to a bout of focused, concentrated work or physical work. So thank you once again for joining me for today's discussion, all about the mechanisms and especially the tools for enhancing concentration and focus. And last, but certainly not least, thank you for your interest in science.