Your attention span is broken.
99% of people can't focus because their brains are fried.
Stanford Professor Andrew Huberman discovered a 10-minute method to rewire your brain in one session.
Here's exactly how to reclaim your focus: 🧵
99% of people can't focus because their brains are fried.
Stanford Professor Andrew Huberman discovered a 10-minute method to rewire your brain in one session.
Here's exactly how to reclaim your focus: 🧵
Your phone buzzes 144 times per day.
Each buzz triggers a cortisol spike that lasts 23 minutes.
By 3 PM, your prefrontal cortex is fried from constant interruptions.
This is why you can't focus anymore.
Each buzz triggers a cortisol spike that lasts 23 minutes.
By 3 PM, your prefrontal cortex is fried from constant interruptions.
This is why you can't focus anymore.
Andrew Huberman studied brain scans at Stanford.
He found that people who can't focus have overactive default mode networks.
Their brains never stop chattering.
But 170minutes of specific training can fix this. ↓
He found that people who can't focus have overactive default mode networks.
Their brains never stop chattering.
But 170minutes of specific training can fix this. ↓
THE 10-MINUTE INTEROCEPTION METHOD (NSDR):
1. Sit in a quiet room at the same time each day.
2. Close your eyes and focus only on your heartbeat and breathing.
When thoughts appear (they will after 30 seconds), don't fight them.
Simply return to your breath.
1. Sit in a quiet room at the same time each day.
2. Close your eyes and focus only on your heartbeat and breathing.
When thoughts appear (they will after 30 seconds), don't fight them.
Simply return to your breath.
Here's what happens in your brain:
Minute 1-3: Your mind wanders every 15 seconds
Minute 4-8: Wandering drops to every 45 seconds
Minute 9-17: You achieve sustained focus for 2-3 minutes
Your anterior cingulate cortex literally grows stronger.
Minute 1-3: Your mind wanders every 15 seconds
Minute 4-8: Wandering drops to every 45 seconds
Minute 9-17: You achieve sustained focus for 2-3 minutes
Your anterior cingulate cortex literally grows stronger.
The secret boost:
Panoramic Vision Training
After your 17-minute session, try this: Look straight ahead without moving your eyes.
Notice everything in your peripheral vision for exactly 3 minutes.
This activates your sympathetic nervous system and locks in the benefits.
Panoramic Vision Training
After your 17-minute session, try this: Look straight ahead without moving your eyes.
Notice everything in your peripheral vision for exactly 3 minutes.
This activates your sympathetic nervous system and locks in the benefits.
Why most people fail at focus training:
They practice at random times when their cortisol is high.
Your attention circuits work best between 9-11 AM when cortisol naturally peaks.
Practice then, and results improve by 340%.
They practice at random times when their cortisol is high.
Your attention circuits work best between 9-11 AM when cortisol naturally peaks.
Practice then, and results improve by 340%.
This is where Roots becomes your secret weapon.
Most people practice focus training at the wrong biological time.
Roots tracks your cortisol and melatonin patterns through light exposure.
It tells you your exact optimal focus window.
apps.apple.com/app/apple-stor…
Most people practice focus training at the wrong biological time.
Roots tracks your cortisol and melatonin patterns through light exposure.
It tells you your exact optimal focus window.
apps.apple.com/app/apple-stor…
Advanced technique for week 3:
Add the "physiological sigh" before starting.
Take a normal inhale through your nose.
Then take a second, smaller inhale on top.
Exhale slowly through your mouth.
Add the "physiological sigh" before starting.
Take a normal inhale through your nose.
Then take a second, smaller inhale on top.
Exhale slowly through your mouth.
Your attention span determines your income.
Focus deeply for 4 hours > scattered work for 12 hours.
In a distracted world, sustained attention is your competitive advantage.
Master this skill and dominate everything else.
Focus deeply for 4 hours > scattered work for 12 hours.
In a distracted world, sustained attention is your competitive advantage.
Master this skill and dominate everything else.
If you liked this thread, join me to uncover the hidden wisdom in psychology and game theory for those who seek self-mastery.
Follow me @mentalities_ to become Der Übermensch.
Follow me @mentalities_ to become Der Übermensch.
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