Curated from: Huberman Lab
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The quality of our life and our productivity is directly correlated with our ability to focus. Prof Huberman discusses ways to engineer if:
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To build new habits & behaviours, leverage your bodyâs natural brain and body rhythms.
Phases of the day will invoke a shift in mood and mindset that are more conducive to building and keeping habits
Phase 1:Â 0-8 hours after waking up
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Phase 2:Â 9-15 hours after waking up
Levels of dopamine, epinephrine, and cortisol start to come down
Serotonin starts to rise and lends itself to a relaxed state of being â can be enhanced with a warm bath, yoga nidra, ashwagandha
Taper the amount of bright light (unless itâs sunlight) & start dimming house lights a bit
This is when you want to taper stress level and take on habits and things you are already doing that donât require a lot of override of limbic friction â e.g., journaling, music
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Phase 3:Â 16-24 hours after waking up
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Vision and light are important components to set the brain in a high state of alertness
Being in a brightly lit environment can lend itself to increased productivity throughout the day, not just in the morning
Work in a space with as much overhead light as is safely possible
Lighting tip: During the first 0-9 hours of your day, work in a space with as much overhead light as possible to facilitate the release of dopamine, norepinephrine, epinephrine, and optimal amounts of cortisol
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A ring light or light pad placed in front of you will also increase alertness and stimulate photons
Screen brightness:Â people have different retinal sensitivity, but you never want it to be painful to look at your screen.
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Around 17-24 hours after waking (shift workers or students):Â
All-nighter tip: drink a lot of water and donât let yourself go to the bathroom
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Cathedral effect: thinking becomes smaller and more constricted in tighter visual fields, and vice versa
High ceilings versus low ceilings: high ceilings elicit abstract thoughts and creativity whereas low ceilings promote detailed and concrete work
For Phase II (9-16 hours after waking creative work), work in a high ceiling room or outdoors; for detailed analytic work (ideally in Phase I 0-9 hours after waking), work in a lower ceiling environment or put in hoodie or hat to restrict the visual field.
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Distractions and things that take away from tasks arenât just bad in the moment, it takes time to get brain waves back into attention and focus
Tip:Â if someone enters your office or workspace, acknowledge their presence but donât shift your body or reorient yourself
Managing phone distractions:Â turn off the phone, put the phone on airplane mode, put the phone in a drawer or away from eyesight
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