Huberman's Focus Enhancers for Optimal Productivity

Recommended Frequency:

Daily

Working Memory, Focus & Dopamine: Tools to Enhance Attention & Productivity

Inspired By Creator

I am a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. In 2021, I launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in Science, Education, and Health & Fitness

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Preview Of Huberman's Focus Enhancers for Optimal Productivity: A Visual Guide

What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Cold Exposure

7:00 AM 5m

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.

Describe your cold exposure experience

Share your experience with the cold exposure, including the temperature of the water and how you felt during and after the exposure.

Choose your cold exposure method

Cold Shower

Cold Water Immersion

Decide whether you want to take a cold shower or do a brief cold water immersion (e.g., cold plunge, ocean, lake).

Set a 5-minute timer

0% (5m)

Set a timer for 5 minutes to ensure you don't overexpose yourself to the cold water.

L-Tyrosine Supplementation

7:30 AM 5m

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.

Note any effects

Observe and note any effects you experience from taking L-Tyrosine, such as increased alertness, focus, or working memory capacity.

Take L-Tyrosine

Take your desired dose of L-Tyrosine supplement. Start with a minimal effective dose (e.g., 500mg) and adjust as needed.

Non-Sleep Deep Rest (NSDR)

3:00 PM 30m

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.

Listen to an NSDR or Yoga Nidra script

Find a comfortable position lying down and listen to a guided NSDR (non-sleep deep rest) or Yoga Nidra script. Focus on your breathing and try to stay awake while deeply relaxing your body.

Set a 30-minute timer

0% (1m)

Set a timer for 30 minutes to ensure you don't oversleep during the NSDR session.

Quick Links

What You'll Get

💪
Increased Dopamine Levels
NSDR has been shown to increase dopamine levels in the brain by up to 60%, leading to improved working memory capacity.
💪
Enhanced Focus and Attention
By boosting dopamine, NSDR can help you maintain better focus and attention throughout the day.
💪
Increased Dopamine Levels
L-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 Attention
By increasing dopamine levels, L-Tyrosine can help you maintain better focus and attention, especially in multitasking environments.
💪
Increased Catecholamine Levels
Cold 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 Energy
The boost in catecholamines from cold exposure can lead to increased alertness and energy levels, reducing the need for caffeine.

What you need to get started

As recommended by the creator

What do I need to start this routine?

Strongly Recommended

L-Tyrosine

Mucuna Pruriens

Try It Out, Adjust As You Go!

What People Think About This Routine

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The best way to predict the future is to invent it.
― Alan Kay

Huberman's Focus Enhancers for Optimal Productivity

Recommended Frequency:

Daily

Working Memory, Focus & Dopamine: Tools to Enhance Attention & Productivity

Inspired By Creator

Andrew Huberman, Professor @hubermanlab

51Views

0Likes

0Rating

Preview Of Huberman's Focus Enhancers for Optimal Productivity: A Visual Guide

What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Cold Exposure

7:00 AM 5m

Describe your cold exposure experience

Share your experience with the cold exposure, including the temperature of the water and how you felt during and after the exposure.

Choose your cold exposure method

Cold Shower

Cold Water Immersion

Decide whether you want to take a cold shower or do a brief cold water immersion (e.g., cold plunge, ocean, lake).

Set a 5-minute timer

0% (5m)

Set a timer for 5 minutes to ensure you don't overexpose yourself to the cold water.

L-Tyrosine Supplementation

7:30 AM 5m

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.

Note any effects

Observe and note any effects you experience from taking L-Tyrosine, such as increased alertness, focus, or working memory capacity.

Take L-Tyrosine

Take your desired dose of L-Tyrosine supplement. Start with a minimal effective dose (e.g., 500mg) and adjust as needed.

Non-Sleep Deep Rest (NSDR)

3:00 PM 30m

Listen to an NSDR or Yoga Nidra script

Find a comfortable position lying down and listen to a guided NSDR (non-sleep deep rest) or Yoga Nidra script. Focus on your breathing and try to stay awake while deeply relaxing your body.

Set a 30-minute timer

0% (1m)

Set a timer for 30 minutes to ensure you don't oversleep during the NSDR session.

Quick Links

What You'll Get

💪
Increased Dopamine Levels
NSDR has been shown to increase dopamine levels in the brain by up to 60%, leading to improved working memory capacity.
💪
Enhanced Focus and Attention
By boosting dopamine, NSDR can help you maintain better focus and attention throughout the day.
💪
Increased Dopamine Levels
L-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 Attention
By increasing dopamine levels, L-Tyrosine can help you maintain better focus and attention, especially in multitasking environments.
💪
Increased Catecholamine Levels
Cold 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 Energy
The boost in catecholamines from cold exposure can lead to increased alertness and energy levels, reducing the need for caffeine.

What you need to get started

As recommended by the creator

What do I need to start this routine?

Strongly Recommended

AG1

View

Mateina

View

BetterHelp

View

Helix Sleep

View

LMNT

View

Momentous

View

L-Tyrosine

Mucuna Pruriens

Try It Out, Adjust As You Go!

What People Think About This Routine

Loading more comments...

Top

Protocols

Benefits

Recommended

Comments

Related

Huberman's Focus Enhancers for Optimal Productivity

Inspired By Creator

Cold Exposure

L-Tyrosine Supplementation

Non-Sleep Deep Rest (NSDR)

Strongly Recommended

AG1

Mateina

BetterHelp

Helix Sleep

LMNT

Momentous

Top

Protocols

Benefits

Recommended

Comments

Related

Huberman's Focus Enhancers for Optimal Productivity

Inspired By Creator

Cold Exposure

L-Tyrosine Supplementation

Non-Sleep Deep Rest (NSDR)

Strongly Recommended

AG1

Mateina

BetterHelp

Helix Sleep

LMNT

Momentous