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How to structure your work sessions for maximum output: - Work in 90-min blocks, your brain runs on ultradian cycles - Accept the first 5-10 min as a warmup, not wasted time - When focus flickers, the job is simply to return to it - After each block, take... show more

Huberman Lab Clips

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10,937 Aufrufe • vor 23 Tagen •via X (Twitter)

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Skate Runnervor 22 Tagen

Are we playing a game of S-K-A-T-E or not?

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NEUROZYNvor 22 Tagen

No phone and a real reset between blocks. Focus stays undefeated. Based.

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Yearplanvor 21 Tagen

@grok How can Yearplan focus system help here ?

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Doing this for 10 minutes a day will improve your focus: - Sit or lie down, close your eyes and focus on your breathing for 5-10 min a day - Your attention will drift. Bring it back to the breath. That is the practice - Eyes-open version works too: hold a visual target, blink freely, return your attention to it over and over - Any time of day works, though late night disrupts sleep for some people - Miss a day, no big deal. Get right back to it the next day Wendy Suzuki's lab at NYU: 10 min a day improves focus, memory and recall. Zero cost. Andrew D. Huberman, Ph.D.

Doing this for 10 minutes a day will improve your focus: - Sit or lie down, close your eyes and focus on your breathing for 5-10 min a day - Your attention will drift. Bring it back to the breath. That is the practice - Eyes-open version works too: hold a visual target, blink freely, return your attention to it over and over - Any time of day works, though late night disrupts sleep for some people - Miss a day, no big deal. Get right back to it the next day Wendy Suzuki's lab at NYU: 10 min a day improves focus, memory and recall. Zero cost. Andrew D. Huberman, Ph.D.

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How to accelerate the recovery process after a workout: – Switch to slow-paced music immediately after training, fast music may slow recovery – Lay on your back, eyes covered, in a dark quiet space for 3-10 min – Use box breathing: inhale 4-5 sec → hold → exhale → hold, same count each side – Or try triangle breathing: inhale → hold → exhale → repeat with no final hold – Minimum effective dose is 3 min (10 min is better) – Can't lie down? Do the breathing in the shower with eyes closed Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

How to accelerate the recovery process after a workout: – Switch to slow-paced music immediately after training, fast music may slow recovery – Lay on your back, eyes covered, in a dark quiet space for 3-10 min – Use box breathing: inhale 4-5 sec → hold → exhale → hold, same count each side – Or try triangle breathing: inhale → hold → exhale → repeat with no final hold – Minimum effective dose is 3 min (10 min is better) – Can't lie down? Do the breathing in the shower with eyes closed Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

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Small changes to a daily routine — like getting bright light in the first hour of the day — can change how you feel and function, says Andrew Huberman (Andrew D. Huberman, Ph.D.), a neuroscientist and CBS News contributor. Huberman lays out how to rewire your brain at any age, two prerequisites for better sleep and much more in his new book, “Protocols.”

Small changes to a daily routine — like getting bright light in the first hour of the day — can change how you feel and function, says Andrew Huberman (Andrew D. Huberman, Ph.D.), a neuroscientist and CBS News contributor. Huberman lays out how to rewire your brain at any age, two prerequisites for better sleep and much more in his new book, “Protocols.”

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How to trigger real focus before you study: - Before you start, run a silent script in your head: "I need to learn this" - Tell yourself the information is important to voluntarily ramp up alertness and focus - Don't wait for material to pull your attention out of you - engage it volitionally - When your mind drifts, bring it back, constantly. That is the work - Put on a hoodie and hat as blinders so you can only attend to what's in front of you - Expect strain and agitation. That's the signal, not a failure The strain reflects release of neuromodulators like epinephrine, which cue your circuits that they need to change later. No strain, no neuroplasticity. Andrew D. Huberman, Ph.D.

How to trigger real focus before you study: - Before you start, run a silent script in your head: "I need to learn this" - Tell yourself the information is important to voluntarily ramp up alertness and focus - Don't wait for material to pull your attention out of you - engage it volitionally - When your mind drifts, bring it back, constantly. That is the work - Put on a hoodie and hat as blinders so you can only attend to what's in front of you - Expect strain and agitation. That's the signal, not a failure The strain reflects release of neuromodulators like epinephrine, which cue your circuits that they need to change later. No strain, no neuroplasticity. Andrew D. Huberman, Ph.D.

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Dr. Andrew Huberman said: "It took a lot of extra cognitive resource to work and focus when the phone is on the table or even in a bag underneath or behind your chair." Huberman's referring to a study that tested people's ability to focus with their phone in three locations: 1) On the table 2) In a bag nearby 3) In another room entirely The result was clear - the closer the phone, the harder the brain had to work just to stay focused. As he put it: "Moving it to another room didn't make people smarter. It just brought them back to baseline."

Dr. Andrew Huberman said: "It took a lot of extra cognitive resource to work and focus when the phone is on the table or even in a bag underneath or behind your chair." Huberman's referring to a study that tested people's ability to focus with their phone in three locations: 1) On the table 2) In a bag nearby 3) In another room entirely The result was clear - the closer the phone, the harder the brain had to work just to stay focused. As he put it: "Moving it to another room didn't make people smarter. It just brought them back to baseline."

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You only need 45 minutes twice a week to build muscle: – Pick 8-10 compound exercises covering your full body (chest, back, legs, arms) – Train twice a week, 45 min per session – Add 6 min of sprint intervals on an air bike, 2x per week – Sprint protocol: 1-1.5 min warm up, then 3 x 20 sec all-out sprints with 1 min rest between each – 6 min of sprints = same results as 45 min of steady-state cardio 6x Mr. Olympia Dorian Yates on Andrew D. Huberman, Ph.D.

You only need 45 minutes twice a week to build muscle: – Pick 8-10 compound exercises covering your full body (chest, back, legs, arms) – Train twice a week, 45 min per session – Add 6 min of sprint intervals on an air bike, 2x per week – Sprint protocol: 1-1.5 min warm up, then 3 x 20 sec all-out sprints with 1 min rest between each – 6 min of sprints = same results as 45 min of steady-state cardio 6x Mr. Olympia Dorian Yates on Andrew D. Huberman, Ph.D.

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6 rules for strength training: - Load above 85% of your 1 rep max, 75% if moderately trained - Keep sets at 5 reps or less, intensity is the driver, not volume - Ramp up first: 10 reps at 50%, 8 at 60%, 8 at 70%, 5 at 75% - Then 2 to 3 work sets, 3 sets per exercise is plenty - Rest 2 to 4 min between sets so fatigue doesn't cut your load - Superset another muscle group during that rest, tiny strength cost, far shorter session Strength is a demand for load, not reps. Protect the load and the rest, and the adaptation follows. Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

6 rules for strength training: - Load above 85% of your 1 rep max, 75% if moderately trained - Keep sets at 5 reps or less, intensity is the driver, not volume - Ramp up first: 10 reps at 50%, 8 at 60%, 8 at 70%, 5 at 75% - Then 2 to 3 work sets, 3 sets per exercise is plenty - Rest 2 to 4 min between sets so fatigue doesn't cut your load - Superset another muscle group during that rest, tiny strength cost, far shorter session Strength is a demand for load, not reps. Protect the load and the rest, and the adaptation follows. Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

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if you aren't struggling to learn, your brain isn't changing. andrew huberman drops a cold reality on how your mind actually works: every fear, reaction, and habit you have is just a prediction map. after age 25, your brain stops updating those maps automatically. to build new roads after 25, you need two things: high-friction focus and aggressive repetition. if you don't force deliberate focus into your life, you spend the rest of your days running on outdated software. the mechanics behind it in the article below.

if you aren't struggling to learn, your brain isn't changing. andrew huberman drops a cold reality on how your mind actually works: every fear, reaction, and habit you have is just a prediction map. after age 25, your brain stops updating those maps automatically. to build new roads after 25, you need two things: high-friction focus and aggressive repetition. if you don't force deliberate focus into your life, you spend the rest of your days running on outdated software. the mechanics behind it in the article below.

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How your ability to focus is dependent on your diet: Being fasted reduces parasympathetic "rest and digest" activation, keeping you alert. "Half as much caffeine will give you just as much lift as twice as much caffeine will give you on a full belly of pasta." Neurons thrive on glucose. A study published in Neuron found that "the precision with which neurons in the brain will represent things in our environment is actually much greater when there is sufficient glucose in the brain." Very low blood glucose sharpens concentration through alertness; sufficient blood glucose sharpens concentration through improved neural encoding. Overeating collapses both. Delay the first caffeine intake to 90 to 120 minutes after waking to avoid an afternoon energy crash. Do a first 90-minute focus block fasted with water, electrolytes, and caffeine. After eating, expect a dip. A second 90-minute block in the afternoon is viable if the midday meal is modest enough to avoid pushing the nervous system into parasympathetic mode. Andrew D. Huberman, Ph.D.

How your ability to focus is dependent on your diet: Being fasted reduces parasympathetic "rest and digest" activation, keeping you alert. "Half as much caffeine will give you just as much lift as twice as much caffeine will give you on a full belly of pasta." Neurons thrive on glucose. A study published in Neuron found that "the precision with which neurons in the brain will represent things in our environment is actually much greater when there is sufficient glucose in the brain." Very low blood glucose sharpens concentration through alertness; sufficient blood glucose sharpens concentration through improved neural encoding. Overeating collapses both. Delay the first caffeine intake to 90 to 120 minutes after waking to avoid an afternoon energy crash. Do a first 90-minute focus block fasted with water, electrolytes, and caffeine. After eating, expect a dip. A second 90-minute block in the afternoon is viable if the midday meal is modest enough to avoid pushing the nervous system into parasympathetic mode. Andrew D. Huberman, Ph.D.

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The single most important skill for any artist: - Know how you feel, even when everyone around you disagrees - If the room says A and it sounds like B to you, call it B - Limiting your choices forces better problem solving (ex: only use red and green) - Infinite options do not lead to better work, constraints do - Your job is not to be right for everyone, it is to show how you see it - Compromising your taste for commercial approval defeats the entire purpose Rick Rubin on Andrew D. Huberman, Ph.D.

The single most important skill for any artist: - Know how you feel, even when everyone around you disagrees - If the room says A and it sounds like B to you, call it B - Limiting your choices forces better problem solving (ex: only use red and green) - Infinite options do not lead to better work, constraints do - Your job is not to be right for everyone, it is to show how you see it - Compromising your taste for commercial approval defeats the entire purpose Rick Rubin on Andrew D. Huberman, Ph.D.

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Simple test for gauging recovery and workout readiness: "How do you know when a muscle is ready to be challenged again?" "If you're training when you're really sore, it's probably not a great idea and it's a good indication that that muscle's not recovered." "When you start to see a drop-off of 10% or so, or even greater, of your grip output, you really should skip the gym that day." Jeff Cavaliere on Andrew D. Huberman, Ph.D.

Simple test for gauging recovery and workout readiness: "How do you know when a muscle is ready to be challenged again?" "If you're training when you're really sore, it's probably not a great idea and it's a good indication that that muscle's not recovered." "When you start to see a drop-off of 10% or so, or even greater, of your grip output, you really should skip the gym that day." Jeff Cavaliere on Andrew D. Huberman, Ph.D.

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Andrew Huberman dropped a brutal truth on Bill Maher’s podcast: Even if your phone is off and face-down on the table, it’s still quietly stealing your focus and draining your brainpower. The only way to get your full cognitive ability back? Get the phone completely out of the room. It’s not that removing it gives you superpowers — it just returns you to the normal baseline every generation before smartphones had. Success today is increasingly about what you don’t do. This one really hit me. How often do you keep your phone completely out of the room when you need to focus deeply?

Andrew Huberman dropped a brutal truth on Bill Maher’s podcast: Even if your phone is off and face-down on the table, it’s still quietly stealing your focus and draining your brainpower. The only way to get your full cognitive ability back? Get the phone completely out of the room. It’s not that removing it gives you superpowers — it just returns you to the normal baseline every generation before smartphones had. Success today is increasingly about what you don’t do. This one really hit me. How often do you keep your phone completely out of the room when you need to focus deeply?

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How to use music to enhance focus at work: – Avoid music that's too interesting, it pulls attention away from the task – Choose songs you already know well, so they don't grab your focus – Use classical or lyric-free music to prevent language interference with thinking – Build a playlist tied to one specific project, the songs become a focus cue over time Dr. J. M. Groh on Andrew D. Huberman, Ph.D.

How to use music to enhance focus at work: – Avoid music that's too interesting, it pulls attention away from the task – Choose songs you already know well, so they don't grab your focus – Use classical or lyric-free music to prevent language interference with thinking – Build a playlist tied to one specific project, the songs become a focus cue over time Dr. J. M. Groh on Andrew D. Huberman, Ph.D.

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A protocol that works for Andrew D. Huberman, Ph.D.: • Limit 80-85% of workouts to 80-85% intensity • Make ~10% of workouts a bit more difficult (~90% intensity) • ~5% of workouts (a few per year), go all-out Why the limit? The best way to get and stay in great shape is to not get hurt

A protocol that works for Andrew D. Huberman, Ph.D.: • Limit 80-85% of workouts to 80-85% intensity • Make ~10% of workouts a bit more difficult (~90% intensity) • ~5% of workouts (a few per year), go all-out Why the limit? The best way to get and stay in great shape is to not get hurt

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"Take a standard piece of paper, draw a line down the middle, concern on one side, influence on the other, and you just take the time to write down the things that are occupying your waking hours." "Your sphere of influence is very small and your sphere of concern is very large." "I have no control over what happens to me in my life but I have absolute and complete and total control over how I respond to it." Former Navy SEAL Andy Stumpf explains how to stop wasting time on things you can't change. Andrew D. Huberman, Ph.D.

"Take a standard piece of paper, draw a line down the middle, concern on one side, influence on the other, and you just take the time to write down the things that are occupying your waking hours." "Your sphere of influence is very small and your sphere of concern is very large." "I have no control over what happens to me in my life but I have absolute and complete and total control over how I respond to it." Former Navy SEAL Andy Stumpf explains how to stop wasting time on things you can't change. Andrew D. Huberman, Ph.D.

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I think about this twice a day. Every morning when I sit down to read & again when I begin to work, I say to myself, “Accept the initial agitation.” When you try to focus, Andrew Huberman explains, “the brain circuits that turn on first are of the stress system.” Meaning: “The agitation and stress that you feel at the beginning of something—when you’re trying to lean into it and you can’t focus: you feel agitated and your mind’s jumping all over the place—that is just a gate. You have to pass through that gate to get to the focus component.” There’s a common misconception, Andrew D. Huberman, Ph.D. continues: “the misunderstanding around how these brain circuits work has led to this idea...a kind of obsession with the idea that we have to feel good in order to be productive.” “And nothing could be further from the truth.” The truth is it’s the reverse: we have to be productive—we have to start working, we have to lean in and get going, accepting the initial agitation—in order to feel good. So along with “accept the initial agitation,” sometimes—when I don’t feel especially good, motivated, interested, or energized—I say to myself, “Forget how you feel right now.” “It will feel good,” Huberman says, “but there’s a whole staircase in which it feels kind of lousy...The early stages of hard work and focus are always going to feels like agitation, stress, and confusion.” “Remember: there’s a gate of entry. You have to wade through some sewage before you can swim in clear water. That’s the way I always think about it.” - - - “Mood follows action.” — richroll The clip below is from Andrew’s 2020 interview on Rich’s podcast (

I think about this twice a day. Every morning when I sit down to read & again when I begin to work, I say to myself, “Accept the initial agitation.” When you try to focus, Andrew Huberman explains, “the brain circuits that turn on first are of the stress system.” Meaning: “The agitation and stress that you feel at the beginning of something—when you’re trying to lean into it and you can’t focus: you feel agitated and your mind’s jumping all over the place—that is just a gate. You have to pass through that gate to get to the focus component.” There’s a common misconception, Andrew D. Huberman, Ph.D. continues: “the misunderstanding around how these brain circuits work has led to this idea...a kind of obsession with the idea that we have to feel good in order to be productive.” “And nothing could be further from the truth.” The truth is it’s the reverse: we have to be productive—we have to start working, we have to lean in and get going, accepting the initial agitation—in order to feel good. So along with “accept the initial agitation,” sometimes—when I don’t feel especially good, motivated, interested, or energized—I say to myself, “Forget how you feel right now.” “It will feel good,” Huberman says, “but there’s a whole staircase in which it feels kind of lousy...The early stages of hard work and focus are always going to feels like agitation, stress, and confusion.” “Remember: there’s a gate of entry. You have to wade through some sewage before you can swim in clear water. That’s the way I always think about it.” - - - “Mood follows action.” — richroll The clip below is from Andrew’s 2020 interview on Rich’s podcast (

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The whole point of Gnome workflow is to focus on one thing at a time and close it after you are done, just like how our brain is designed to work, but we still have cases to have things minimized, for that simply moving to a new workspace is better. why need a dock that always

The whole point of Gnome workflow is to focus on one thing at a time and close it after you are done, just like how our brain is designed to work, but we still have cases to have things minimized, for that simply moving to a new workspace is better. why need a dock that always

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5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.

5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.

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