How about some practical tools for improving your focus and concentration? How about one podcast episode that contains many of them? Enter Huberman Lab’s episode #88 on the Focus Toolkit. 

Here are some important takeaways: 

• Sleep: Sleep is important. Well, that’s an understatement. Actually, sleep is important. You cannot downplay the importance of sleep for being able to be effective and focused during the day. Podcast timeline: (00:15:15)
• Ultradian cycles: These are the length of time that you can do deep focused work. Ultradian cycles are 90 minutes maximum. You can only do 2-3 of these cycles per day. Podcast timeline: (00:26:14)
• Rest after deep focus: Just like climbing, which has cycles of stopping (to recover energy) and moving (to apply energy) we need to cycle between focusing and defocusing. Our attention system becomes exhausted, which is restored by defocusing. Podcast timeline: (00:31:22)
• Virtusan app: This is a cool app to track your physical and mental health journeys. Check the app store. Podcast timeline: (00:35:35)
• Stress and concentration: Stress has been proven to increase concentration. Think of a stressful rock-climb and how it can focus you. Podcast timeline: (00:52:55)
• Cold showers: Yes, cold immersion has specific effects on the brain that help you focus. Do it, do it now! Podcast timeline: (00:55:46)
• Meditation: 12-13 minutes a day of meditation improves concentration. Amishi Jha has shown this to be true also in her book Peak Mind. You must, must start a meditation practice today. According to Jha, it is the only practice that actually trains attention effectively. And, from a mental training perspective, attention is what we’re training. Podcast timeline: (01:01:19)
• Yoga Nidra: Did I say in the first bullet point that sleep was important? Yes I did. Here, Yoga Nidra can help you get the sleep you need. I use it regularly. If you’re struggling to get back to sleep after getting up to go to the bathroom (like I do) you must use this tool. You’ll be glad you did. Podcast timeline: (01:07:40)
• Playing with focuses: Experiment between narrowing (overt) and expanding (covert) focusing. Narrowing focus helps you focus on a specific task. Expanding focus helps you stay relaxed as a baseline for remaining grounded. Podcast timeline: (01:16:46 to 01:20:42)
• Combining tools: Get his suggestions on combining and choosing these tools. Podcast timeline: (01:34:47)

There are plenty of other tools that he covers that include supplements etc that are not aspects of how we investigate mental training. But, they can be interesting for you to investigate. Enjoy.