Andrew Huberman once said:
"Your brain is like a muscle. If you don't use it, you lose it"
2 years ago, I couldn’t think, stay present, or focus for even 2 minutes.
Today, I work 11-hour days without burning out.
8 simple techniques that rewired my brain for superhuman focus:
"Your brain is like a muscle. If you don't use it, you lose it"
2 years ago, I couldn’t think, stay present, or focus for even 2 minutes.
Today, I work 11-hour days without burning out.
8 simple techniques that rewired my brain for superhuman focus:
1) Stress.
Short-term stress isn't bad - it actually helps you perform better.
I experimented with breath work, cold showers, and quick exercise before work sessions - they all work.
Inducing some short-term stress only takes 60 seconds but boosts focus dramatically.
How?
Short-term stress isn't bad - it actually helps you perform better.
I experimented with breath work, cold showers, and quick exercise before work sessions - they all work.
Inducing some short-term stress only takes 60 seconds but boosts focus dramatically.
How?
By activating your stress response, your body releases adrenaline.
This neurochemical is crucial for focus and concentration - it keeps you alert and wakes you up.
Short-term stress is easy to use and works every time.
This neurochemical is crucial for focus and concentration - it keeps you alert and wakes you up.
Short-term stress is easy to use and works every time.
2) Intermittent Fasting.
Fasting from food is a superpower.
After I started intermittent fasting, I became more alert, concentrated, and focused in the morning - hard work turned easy.
The most common protocol: Abstain from food until lunch.
But doesn’t food fuel you?
Fasting from food is a superpower.
After I started intermittent fasting, I became more alert, concentrated, and focused in the morning - hard work turned easy.
The most common protocol: Abstain from food until lunch.
But doesn’t food fuel you?
Here’s the truth:
Fasting doesn’t drain your energy—it enhances it.
When you fast, your body switches to burning fat and isn’t occupied with digestion (which is what makes your energy dip after eating).
Especially carbohydrates can make you feel sluggish.
Fasting doesn’t drain your energy—it enhances it.
When you fast, your body switches to burning fat and isn’t occupied with digestion (which is what makes your energy dip after eating).
Especially carbohydrates can make you feel sluggish.
3) 90 Minute Work Blocks.
I used to work without any breaks, trying to push through natural energy dips.
Turns out? By working in ~90-minute work blocks, followed by a short break (10-20 minutes), you start working with your body - and not against it.
The reason:
I used to work without any breaks, trying to push through natural energy dips.
Turns out? By working in ~90-minute work blocks, followed by a short break (10-20 minutes), you start working with your body - and not against it.
The reason:
By working in ~90-minute blocks, you obey your Ultradian Rhythm.
Your Ultradian Rhythm controls natural energy swings. After a block of high energy (~90 minutes), you experience a natural dip (~10 minutes).
Adapting my work blocks to fit my ultradian rhythm was a game changer.
Your Ultradian Rhythm controls natural energy swings. After a block of high energy (~90 minutes), you experience a natural dip (~10 minutes).
Adapting my work blocks to fit my ultradian rhythm was a game changer.
4) Abuse Your Vision.
Your eyes are an extension of your brain and nervous system.
An easy way to boost focus is by turning on bright lights and concentrating your vision on a specific object.
Stare at this target for a few seconds, and you’ll instantly feel more focused:
Your eyes are an extension of your brain and nervous system.
An easy way to boost focus is by turning on bright lights and concentrating your vision on a specific object.
Stare at this target for a few seconds, and you’ll instantly feel more focused:
5) Caffeine.
Caffeine boosts your focus more reliably than any other (safe) compound by blocking adenosine—a molecule that makes you feel tired.
But I used to get overly jittery drinking coffee, so I kept experimenting.
Here’s how I consume it to boost focus optimally:
Caffeine boosts your focus more reliably than any other (safe) compound by blocking adenosine—a molecule that makes you feel tired.
But I used to get overly jittery drinking coffee, so I kept experimenting.
Here’s how I consume it to boost focus optimally:
I used to drink 4-5 cups of coffee in only a few hours.
But once I reduced the amount? My focus improved.
Drinking 1-3 cups (= 100-300mg) over multiple hours (5-6) kept my focus steady, throughout the entire day.
This also reduced the afternoon crash I experienced daily.
But once I reduced the amount? My focus improved.
Drinking 1-3 cups (= 100-300mg) over multiple hours (5-6) kept my focus steady, throughout the entire day.
This also reduced the afternoon crash I experienced daily.
6) Binaural Beats.
I used to work in silence (which is still a valid strategy).
But once I discovered binaural beats, I felt like my focus leveled up instantly.
Using ~40 Hrz binaural beats during work is proven to improve focus and concentration:
I used to work in silence (which is still a valid strategy).
But once I discovered binaural beats, I felt like my focus leveled up instantly.
Using ~40 Hrz binaural beats during work is proven to improve focus and concentration:
6) Quality Sleep.
There’s no way around quality sleep.
Sleep boosts your energy levels and replenishes the chemicals you need for intense focus.
In Dr. Matt Walker's words: “Sleep is the greatest legal performance enhancer in the world.”
Here’s how to ensure quality sleep:
There’s no way around quality sleep.
Sleep boosts your energy levels and replenishes the chemicals you need for intense focus.
In Dr. Matt Walker's words: “Sleep is the greatest legal performance enhancer in the world.”
Here’s how to ensure quality sleep:
• Follow a regular sleep schedule
• Integrate a calming wind-down routine and a short, energizing morning routine
• Go to bed deaf (no noise), blind (0 light), hungry (stop eating ~2 hours before bed) and cold (for me, ~17°C)
Slight tweaks increase sleep quality dramatically.
• Integrate a calming wind-down routine and a short, energizing morning routine
• Go to bed deaf (no noise), blind (0 light), hungry (stop eating ~2 hours before bed) and cold (for me, ~17°C)
Slight tweaks increase sleep quality dramatically.
8) Hydration.
This seems obvious, but most people don’t drink enough water.
But even a 1-2% drop in your hydration levels can cause a significant decrease in performance.
Now I drink a minimum of 4L of water every day, and the effects are clearly noticeable.
This seems obvious, but most people don’t drink enough water.
But even a 1-2% drop in your hydration levels can cause a significant decrease in performance.
Now I drink a minimum of 4L of water every day, and the effects are clearly noticeable.
Ensure you drink enough by:
• Drinking 500ml of water after waking up
• Constantly having a water bottle in reach during work
• Add salt or electrolyte packs to make sure you stay ionized
• Drinking 500ml of water after waking up
• Constantly having a water bottle in reach during work
• Add salt or electrolyte packs to make sure you stay ionized
Thanks for reading!
If you enjoyed this thread, you’ll love my Focus Hackbook:
It explores 14 focus hacks in-depth, how to apply them, and which doses to take (recommended by the experts).
You can grab it now—it’s free:
focushackbook.crd.co
If you enjoyed this thread, you’ll love my Focus Hackbook:
It explores 14 focus hacks in-depth, how to apply them, and which doses to take (recommended by the experts).
You can grab it now—it’s free:
focushackbook.crd.co
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