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.

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Articles
Acute Stress Improves Concentration Performance: https://bit.ly/3wVuJoh
Human physiological responses to immersion into water of different temperatures: https://bit.ly/3ep6Z5x
Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: https://bit.ly/3ai0X4D

Books
Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body: https://amzn.to/3wXsKj8

Resources
Huberman Lab Toolkit for Sleep: https://hubermanlab.com/toolkit-for-sleep
BrainWave (App Store): https://apple.co/3QavGzO
Brain Waves (Google Play): https://bit.ly/3enO8HP
White, Pink vs. Brown Noise: https://youtu.be/aiyh2j-BfkQ
Madefor NSDR: https://youtu.be/pL02HRFk2vo
Reveri: https://www.reveri.com
Anna Park Yerba Mate: https://amzn.to/3wzvfrV
Examine: https://examine.com

Timestamps
00:00:00 Focus Toolkit
00:04:25 Momentous Supplements
00:05:38 Thesis, LMNT, Eight Sleep
00:09:37 The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine
00:15:15 Modulation vs. Mediation, Importance of Sleep
00:18:11 Tool: Binaural Beats to Improve Concentration
00:20:54 Tool: White, Brown & Pink Noise, Transition to Focused State
00:22:55 Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity
00:26:14 Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing
00:31:22 How Many Daily Ultradian Cycles Can One Perform?
00:34:14 AG1 (Athletic Greens)
00:35:35 Virtusan: Mental & Physical Health Journeys
00:36:52 Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis
00:45:52 Tool: Foods to Improve Focus & Regulating Food Volume
00:47:53 Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness
00:52:55 Tool: Stress & Improved Concentration
00:55:46 Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine
01:00:39 Layer Focusing Tools & Design Your Own Protocols
01:01:19 Tool: Short Meditation & Improved Ability to Refocus
01:07:40 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods
01:12:13 Tool: Hypnosis & Focus/Deep Relaxation States
01:16:07 Optimal Time of Day to Use Specific Tools
01:16:46 Tool: Overt Visual Focus & Deliberate Gaze
01:20:42 Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work
01:24:43 Tool: Omega-3 Essential Fatty Acids
01:27:28 Tool: Creatine Monohydrate
01:29:10 Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic
01:33:52 Tool: L-Tyrosine Supplements & Food
01:34:47 Combining & Choosing Focus Tools, Variability
01:36:50 ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage
01:39:19 Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency
01:42:56 Tool: Phenylethylamine & Dopamine
01:44:50 Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine
01:46:46 Behavioral, Nutrition & Supplement Tools for Focus
01:49:12 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter

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Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com