DEEP DIVE

How to 10x Your Focus According to Science

Last week, I found myself staring blankly at my laptop, another "productive day" slipping away like sand through an hourglass.

Sound familiar?

I'd been chasing productivity hacks, downing espressos like they were magic potions, but something was missing.

That's when I dove deep into Andrew Huberman's groundbreaking research on focus – and everything changed.

The Focus Model:

Huberman describes focus as an arrow:

The shaft signifies epinephrine (adrenaline) for alertness.

The arrowhead signifies acetylcholine for concentrated direction

The driving force is dopamine which helps sustain focus.

Tools to boost each:

• Epinephrine (Alertness): Controlled breathing, exercise, or caffeine consumption

• Acetylcholine (Direction): Mindfulness, meditation, or deep work sessions

• Dopamine (Sustained Focus): Set clear goals, break tasks into small steps, reward yourself after each step.

Ok, let's dig deeper..

1. Quality sleep

Sleep is your focus foundation

Huberman emphasizes dialing it in before you worry about anything else,

No amount of caffeine and cold showers will make up for poor sleep.

2. Build your focus like a muscle

Huberman says to start small.

Slowly build up your ability to sustain focus without distraction

I love this advice from Dan Koe:

3. Caffeine

Caffeine boosts the number of active dopamine receptors in the brain.

Try to keep it between 100-400mg per day (starting on the low end)

If you want to avoid an afternoon caffeine crash, delay your intake for 90-120 minutes after waking.

4. Supplements

- Omega-3 fatty acids (1-3 grams per day) Improves overall brain function

- Creatine monohydrate (5 grams per day) Supports the brain networks associated with focus

- L-tyrosin (500 mg) Increase dopamine transmission

(make sure to consult your physician)

5. Cold exposure

Jumping into a cold shower or bath can spike epinephrine and dopamine levels,

And it only takes 1-3 minutes to see benefits.

Here's what I do: 

1. Shower normally

2. Turn the water cold for the last 1-2 minutes

6. Binaural beats

40Hz binaural beats have been proven to increase focus and concentration.

Huberman recommends:

1. Using the Brain Wave app

2. 40Hz for 5 to 10 minutes before work.

3. Turn it off for the actual work session

7. Remove distractions

Don't make focus harder than it needs to be.

5 small changes that make a big difference:

1. Turn off non-emergency notifications

2. Use an app like Cold Turkey to block distracting websites

3. Set specific times during the day for checking email

4. Use noise-cancelling headphones

5. Keep a short and prioritized to-do list

Want the full, in-depth breakdown of these focus strategies?

» Huberman Lab Podcast #88: Tools to Improve Your Focus and Concentration

Stay Focused

~ Elevated Path