Huberman's Focus Enhancers for Optimal Productivity
Recommended Frequency:
Every day
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Cold Exposure
Take a cold shower or do a brief cold water immersion to increase catecholamine levels like dopamine, norepinephrine, and epinephrine. This can provide an added boost to your focus and working memory capacity.
Set a 5-minute timer
L-Tyrosine Supplementation
Consider supplementing with L-Tyrosine, an amino acid precursor to dopamine, to further enhance your working memory capacity. Start with a minimal effective dose (e.g., 500mg) and adjust as needed.
Non-Sleep Deep Rest (NSDR)
Lie down and listen to an NSDR or Yoga Nidra script for 20-30 minutes without falling asleep. This puts you in a shallow sleep-like state and has been shown to increase dopamine levels by up to 60%, improving working memory capacity.
Set a 30-minute timer
- 💪Increased Dopamine LevelsNSDR has been shown to increase dopamine levels in the brain by up to 60%, leading to improved working memory capacity.
- 💪Enhanced Focus and AttentionBy boosting dopamine, NSDR can help you maintain better focus and attention throughout the day.
- 💪Increased Dopamine LevelsL-Tyrosine is an amino acid precursor to dopamine, and supplementation has been shown to increase dopamine levels in the brain, leading to improved working memory capacity.
- 💪Enhanced Focus and AttentionBy increasing dopamine levels, L-Tyrosine can help you maintain better focus and attention, especially in multitasking environments.
- 💪Increased Catecholamine LevelsCold exposure has been shown to significantly increase levels of catecholamines like dopamine, norepinephrine, and epinephrine, which can enhance focus and working memory.
- ⚡Improved Alertness and EnergyThe boost in catecholamines from cold exposure can lead to increased alertness and energy levels, reducing the need for caffeine.
What do I need to start this routine?