Get enough quality sleep (aiming for 80% of nights) as it modulates nearly all brain and body processes, including focus, and no other tool can overcome chronic sleep deprivation.
Always start with behavioral tools and nutrition, then supplementation, and only consider prescription drugs if other methods fail, especially for general focus improvement.
Organize focused work or learning into 90-minute ultradian cycles or less, including a 5-10 minute warm-up, as this aligns with the brain’s natural rhythms.
After a focus bout, take 10-30 minutes for deliberate decompression by engaging in automatic tasks and avoiding screens, which is essential for restoring focus capacity for subsequent bouts.
Perform a 13-minute daily meditation by focusing on nasal breathing and a spot an inch behind your forehead, continually refocusing when your mind drifts, to train neural circuits for sustained concentration.
Engage in 10-60 minutes of NSDR (Yoga Nidra) daily, especially when sleep-deprived, to deeply relax, restore cognitive and physical energy, and replenish dopamine levels, enhancing focus.
Use deliberate cold exposure (1-5 minutes in uncomfortably cold water) to significantly increase epinephrine and dopamine levels, which narrows vision and improves concentration for an hour or more after the exposure.
Use 40 Hertz binaural beats (e.g., via the Brainwave app) for about 5 minutes prior to or throughout a work session, as this sound pattern can increase focus and concentration by boosting dopamine and acetylcholine.
Practice overt visual focus by staring at a fixed point for 30 seconds to 3 minutes, gradually increasing duration, to ramp up neural activity in focus circuits and improve concentration.
Practice covert visual focus by directing attention to a peripheral object while looking straight ahead for 30 seconds, gradually increasing duration, to improve information gathering and focus without direct gaze.
Avoid performing focused-based meditation within four hours of bedtime, as it can disrupt sleep onset and maintenance, despite its benefits for focus.
Restrict intense deep work to about two to three 90-minute sessions per day, as highly concentrated work requires significant recovery time.
Drink water with electrolytes (e.g., one packet of Element in 16-32 oz water first thing in the morning and during exercise) to ensure proper hydration, which is critical for optimal brain and body function.
Eat moderately and avoid large meals, especially at lunch, to prevent diverting blood to the gut and inducing a parasympathetic state that diminishes focus and concentration.
Minimize consumption of simple sugars and highly processed foods, as this dietary change can improve cognitive function and reduce symptoms of ADHD.
Optimize focus by performing early-day work in a fasted state (with water/electrolytes/caffeine) and later work in a fed state after a moderate meal, as both conditions can enhance cognitive performance.
Postpone your first caffeine intake to 90-120 minutes after waking to prevent a subsequent energy crash and optimize the stimulant’s effect on focus, unless exercising very early.
Cease caffeine consumption at least 8-12 hours before bedtime to prevent disruption of sleep architecture and depth, even if you feel you can fall asleep.
Ingest 1-3 grams of EPA essential fatty acids daily (via supplements or food) to generally support mood, cognitive function, and modulate brain networks for concentration.
Take 5 grams of creatine monohydrate daily (e.g., as a powder mixed with liquid) to support overall brain function, particularly prefrontal cortical networks involved in concentration and focus.
Consume 300-600 milligrams of Alpha-GPC 10-20 minutes before a focus-demanding task to acutely increase acetylcholine transmission, enhancing concentration. Pair with 600mg garlic if concerned about TMAO.
Take 500 milligrams of L-tyrosine to increase dopamine transmission, thereby boosting concentration and focus, often combined with Alpha-GPC and caffeine before work bouts.
Occasionally add 500 milligrams of phenylethylamine (PEA) at the beginning and potentially mid-way through intense work bouts to further stimulate the dopamine system for enhanced focus.
Use hypnosis protocols (e.g., Reverie app, 8-13 minutes, every 3-4 days) to achieve a unique state of deep focus and relaxation, which can significantly improve neural circuits for concentration.
Use white, pink, or brown noise (available via apps or YouTube) to help your brain transition into concentrated states by amplifying activity in the prefrontal cortex.
Incorporate foods naturally rich in tyrosine (a precursor to dopamine) into your diet to support concentration and focus, but be mindful of overall meal size.