Just sharing my notes. I posted this on Medium as well for your convenience (easier to read) Summary: 1. Bright lights during phase 1 of the day. 2. Place visual focus direct in front of you. Restricted visual window. 3. Put screens at nose level (at least). 4. Avoid reclining 5. Half stand and half sited work. 6. Avoid white noise. 7. Pursue 40 hertz binaural beats during work bout or prior to work bout. 8. Stationary tread mill increases alertness and focus. 9. Cathedral effect: focused and analytical work: low ceiling space. Creative work: high ceiling environment. 10. Limit interruptions 11. Changing environments might be beneficial. Three phases of the day: - Phase 1: From waking up to 8hrs later: ○ high levels of dopamine and norepinephrine. ○ State of high alertness. ○ Light the environment as much as we can. Overhead light is great. ○ Analytical and focused work. ○ Sunlight is the best way to activate the brain and body. Sunlight thru the window is 50times less effective than without the window. - Phase 2: from 8hrs after waking to 16hrs ○ Bring down levels of light. Dim the lamps and screens. ○ State: high serotonin. § Better for abstract and creative thinking - Phase 3: pre sleep and sleep. ○ Limit bright light. Just to the amount that is safe. Light: § It depletes melatonin levels § Shifts circadian clock: the body suffers jet lag. Visual focus: - Where we look and levels of alertness are highly correlated. ○ When we look down the neurons trigger calmness and sleep. ○ When we look up the neurons trigger the activation of alertness. - Screen should be at least to nose level. - Bringing your visual to a narrow space enhances focus. - Make sure that whatever you are looking at is straight in front of your eyes. - If i look into a narrow space, they create alertness but also require energy, so it's demanding. - For every 45 minutes focused on something narrow, get 5 minutes of relaxing eyes (ideally, take a walk).
Body posture: - When we are standing up, locus coeruleus neurons become more active (they become even more active when moving). This activates alertness. - Never do: sit down and immediately focus on something (unless you are stressed or highly motivated). - Expect 6 minutes to "warm up" the alertness and focus. The Cathedral Effect: - Lower ceiling (detailed and restricted thinking) vs higher ceiling (abstract thinking & ideas). - When we are in a small space, we are more restricted. If there is a lot of space, we go to more abstract thinking. - If you need analytical work, and the space is too broad or ceiling too high, you can put on a hat. It restricts the visual angle and focus. Noise: - Avoid: Air conditioner noise or heat generating noise. White noise can cause impairments in development of auditory system in children. ○ When there's ongoing sound, the auditory system is listening even if you are not aware. The brain becomes more alert. ○ Pink noise vs brown noise vs white noise: different frequencies. - Monaural beats - Binaural beats: the difference between the two patterns of beats that are listened by each ear leads. ○ Best frequency: 40 hertz. Optimal for learning, memory and recall. § Increases striatal dopamine release: more focus and motivation. § Increases spontaneous blink rates. ○ We can engage in the binaural beats a little before doing the work, so you start the "warm up". Interruptions: not just bad because you lose x amount of time, but because it takes more time to focus again. Sit or stand doing work: - A combination of both is best. ○ Reduced neck pain, increases in health and vitality, improvement in cognitive performance and productivity. - Ratio: 50% standing and 50% sitting. - Starting to work in a standing desk requires some time to adapt. Movement while working: - It improves cognition - No difference between treadmill and cycling. - Moving improves attention and cognitive control scores. But it worsens verbal memory. ○ Active working stations are good for analytical work. But not for verbal work. - Forward movement generation: there is optic flow, which quiets fear, anxiety and vigilance. Ambulation increases epinephrine. Twitter @Juampiaranovich you can find the article
This podcast is probably the one thing that’s had the single biggest impact on my life in the last few months, the advice here is amazingly useful, and I always come away understanding the content well enough to convince my friends too
The comment section below Huberman Podcast episodes is probably pretty damn unique on this platform ;) Definitely shows that content creators themselves have a huge influence over what kind of crowd they attract and foster. Anyway I wanna second the general consensus in here, this series is definitely one of the most positive forces in my life as of late.
The idea that it takes 6 minutes to get really focused combined with the suggestion to make your morning workspace super bright is extremely helpful! I’m noticing that I’m more focused and less frustrated about the 6 minute warm up. Thank you again Dr. Huberman!
Yupperss ive been listening to him since he started and the focus is one thing i lack so i need to start doing visualisation of hand 90 % to outside me and so forth every morning maane!!💗
I started watching you religiously in December. I’m fascinated with your presentation, it captures my attention and I put your advice to practice. I had to share my excitement with my 26 year old son and ironically he already watches you. I’m 56 and we both gain from your free education. Thank you for this! I’m trying to keep healthy because taking a vaccine every 6 months is not in my agenda, so staying healthy is my priority. Once again, thank you. I listen to you every night and wake up ready to put what I learned into motion the next day. I’m happy.
Thank you Professor Dr. Huberman for sharing your wealth of knowledge on these important health topics with the general public. I am sure you have changed many lives, and you certainly have changed mine. As a health-conscious neuroscience nerd, this is my favourite podcast of all time.
Dr. Andrew, I have a suggestion for your next podcast. I have always found the subject of humor to be fascinating, and I think it would be a great episode to try to understand what causes laughter from a neurologic standpoint, and how laughter impacts our body and brain. By the way, I am forever grateful for this podcast and how useful it is on a day-to-day basis
Great idea! I would love to learn more about music as well. Even though I am used to thinking from an evolutionary perspective, music and humour still elude my understanding.
Since the beginning of COVID I have spent a good portion of time thinking about how to improve my ability to focus on what I need to focus at the time I need to focus on it. As I have ADHD it is a really important thing to me to live up to the expectations I have for myself. I did a lot of experimentation, moving my desk a lot in my apartment, changing the lights, moving the screen on my desk etc. I was always trying to be mindful of the state I was in and keep what works best. It's incredible that while having no idea what I was doing I mostly came to the conclusions shown in this video, the ones having the biggest impact on me were lighting, and the position of my screen. I use a laptop with a second screen, the screen of the laptop is a bit below eye level, while the second one is above (I have to tilt my head a bit to correctly look at it). I put on the bottom screen stuff which do not need a High level of alertness and what I am working with on the top. End damn it changes everything ! However there's a few thing's were I came to the opposite conclusion, like for example the field of view thing. I focus best on my work if what I work on takes a lot of space on my field of view. I like to use multiple screens for this wich when I look at center one it takes up all my field of view. I am pretty incapable of focusing correctly if I work on single, smaller screen. My Hypothesis is it's because of my ADHD, because a lot of my attention actually goes towards what's on the periphery of my vision. In the same way I had to move my desk away from the windows, as having them close to me would often ends up with me distracted and looking at the birds outside instead of working. There's some other things where I need to do the opposite of what's advised and I think it would be interesting to see a similar video but for people with atypical brains. Not only for people with ADHD of course (For exemple : High IQ, autism , etc ..)
The podcast series is like a summary of all the productivity/health/fitness articles I am supposed to read - but just don’t have the time to get to it. I appreciate your effort in educating the public. Thanks
Your comment about using the info in the Huberman podcast to improve residential architectural design makes my heart happy. I have been an armchair architect/nurse with a passion for this idea. See also Dr. Jack Kruse. Finding beautiful ways to live and age well in a structure is a worthy goal. I value highly several of the surfaces in my home that are placed at useful standing-height desk level. One is in the upstairs landing across from the laundry and it is a perfect place to jot down notes to myself as I fold laundry and set it down before carrying it to its different destinations. I have another one in my bedroom which is like a low-level mantle over a fireplace and shelf situation below. The downstairs bathroom has the vanity close to the toilet on one side but also has sturdy and wide shelves on the opposite side. A knee injury showed me very quickly how valuable this sort of design is for anyone elderly or disabled: solid support for lifting oneself primarily with the arms. When we bought the house, we just thought ‘’what a great niche with shelves!'' (Toilet paper rolls placed an awkward ways for aesthetic reasons are a terrible idea. Just wanted to put that one out there.) Having windows that open fully is a big deal. I am literally trying to create a workspace in an East facing garage to catch that morning sunshine. I’ve already got good lights in there, but there is no replacement for the sun. Having Multilevel counters in the kitchen is an excellent idea for universal design, and even useful depending on how people use the kitchen: it’s not as healthy to knead dough at standard counter height, it needs to be lower. Probably fewer people are making things with dough, but you get my drift. I know that minimalism is big right now and that some people are getting rid of surfaces as fast as they can, but homes are just expensive containers if You can only sleep and eat in them. We need multi level surfaces, both sturdy fixed ones and flexible ones fit different members of the family. Different ages. Different sizes. I am inspired by Stokke furniture, They have a chair that can flex from infant hood to adult, With a clean modern look that easily fits into Contemporary or modern spaces. Also inspiring, the “Not so big house'' Series of books by architect Sarah Susanka. I remember small breakfast/dining table that retracted into a wall when not in use, a closet with a long counter above base cabinets across from the laundry machines which was also a great place to store guest luggage with not being used to fold laundry or (in my mind) set up small maintenance and repair jobs in the home instead of setting things on furniture or on the floor. I think she had doors covering that situation but it wouldn’t even be necessary because it could also simply be a place that makes the hallway feel more spacious and comforting. Her general point was that houses didn’t need to be so big as people think, and that it’s better to spend a little more money To design for the functions desired. It seems like a no-brainer to point bedrooms toward the east, and I remember faring very well in such a bedroom growing up. I was getting tired of my overhead lights until I listened to this video but now. The swiss cheese ceiling I have long disliked doesn’t seem so bad now, lol, and of course the lights would look even better with smaller and brighter bulbs. But why not design them so that the switches controlling the bright morning overhead lights are separate from lights around the perimeter that could be warmer in tone, and either wash the wall or do an up-lighting effect in the evening? Same thing for the bedrooms as the public areas. We should all be sleeping in pitch black rooms, but how about a switch by the bed that lets you find the bathroom in the middle of the night with red lights that will not mess with your sleep further?
@@bitrudder3792 thank you for recommendations and sharing the ideas. I love the bathroom light switch one especially. Design is so incredibly multifaceted that its impossible for one designer to get it right in most ways just due to lack of time to gather all that knowledge. Luckily automization and ai is getting involved in designing buildings so maybe we can get some truly right in all the ways designs in the future
You're the best in your field. You explain stuff so professionally that even the most complicated facts look really enjoyable and easy. You're great at knowing what things people need to know to increase their life quality ❤🙏🏻
The only professor on UA-cam that I can listen to without my mind wandering as much as it does when listening to lectures. You are amazing. Thank you 🙏
Thank u. I know this get buried underneath all of the other gracious comments, but there’s a good reason why there’s so many. You are a beacon of greatness!
0:00 Preview 7:55 Introduction Lighting 10:02 Phase 1 16:00 Phase 2 19:45 Phase 3 24:17 Gaze 28:02 Screen position 31:24 Body Posture 34:22 How Long to Do Deep Work 36:50 Visual Window Size 42:15 45 min/5-min Rule 44:23 The Cathedral Effect: Analytic vs Creative Work 55:50 Leveraging Background Noise 1:02:20 Binaural Beats for Work 1:06:38 The Best Binaural Frequency for Work 1:11:17 How Binaural Beats Increase Focus 1:13:56 Minimizing Interruptions 1:20:01 Sit or Stand, or Both? 1:25:18 Movement in the Workspace 1:31:00 Summary & Shifting Work Environments 1:39:36 Zero-Cost Support, Sponsors, Patreon, Instagram, Twitter, Thorne
Mate, I love you. I understand exactly what ur saying all the time. And all your topics are on point with what's relevant to me. I like the black shirt too 👍👍
Thank you so much for talking about binaural beats! That's one thing I've asked for in the comments on another video, but pertaining to migraines. I listen to binaural beats when I have an unrelenting migraine that is extremely severe, and it feels like a massage for my brain... seriously. I always end up falling asleep and when I wake up, my migraine is either diminished or gone.. I really hope you can talk about migraines one day. 🙏 🙏 🙏
Any specific frequency or app/source for these binaural beats that help your headaches? My father and sister suffer from migraines and I’d love to be able to recommend this to them!
Totally agree a discussion on migraine pain, why it occurs, where it occurs, mechanism to relieve outside of prescription pharmaceuticals as well the challenges individuals encounter with persistent intense migraine pain. I’ve suffered with migraines since I was a teenager and in the worst of cases I become nauseous which then leads to non stop agonizing vomit to the degree of almost choking on my own bile. My apologies for crude details but this is a topic in high priority I’d love to gain insight from Dr. Huberman in detail. Thanks 😊
The information you are giving us is priceless. I have improved my scores in maths and abstract reasoning exams from 1-2 average score to 7-9 average, and with just one 90 min bout of learning /day. It is incredibly useful and I cannot be more grateful. Just keep on!
Just listened to this podcast this morning as I drove back to my home office (I run a virtual CPA practice). The first thing I did was turn on all the overhead lights, turned on my LED desk lamp, and open the shutters to the windows. Later in the afternoon, I turned off the overhead lights. As I write this at night, I just have a desk lamp on. I then raised my monitors so that the middle of the screen is about nose height. Wow, it really makes you sit up straight and keep your head up. My neck was getting tired, so I imposed the 45/5 rule. The interruption segment was really good, but my two dogs ignored all the methods you suggested. 🙂 The one suggestion I have is to only have what is necessary to complete your task on your desk. If you have multiple projects sitting on your desk, it's too easy to see a "squirrel" and change tasks midstream.
Amazing content as always! Thanks! Also if you need some ideas on next topics: 1. Science of study. How to study something new most effective way. 2. How to raise children. 3. Music. Dance. 4. Video games. 5. Meta universe.
A GREAT way to boost your DOPAMINE levels during the day is to DANCE (but only if you like dancing, kinda). I have a mirror next to my desk and I practice dancing when I take breaks. I just freestyle with the music and often come up with new moves or combos. That small accomplishment together with the music gives me a rush of dopamine and adrenaline which puts me in a perfect mindset to do my work. I know for sure it's a dopamine rush because I get goose bumps, standing hair, elevated mood and the tasks I need to do suddenly don't seem to be so difficult anymore. You could turn other activities into dopamine boosting systems. You just need something like a hobby that you could do at work AND you must be constantly improving your skill. That way your brain keeps rewarding you with dopamine which will help with your work as well. Make sure you choose an activity that would have an unlimited room for you to improve your skill.
The Huberman lab podcast is all about what internet was meant to be in the first place: a place where people would share the best of humanity to each other instantly, at no cost. Thank you, Dr. Huberman, for your interest in making humanity a better place for all of those who are interested in education and science.
I've just linked everyone in my department to this episode. Fascinating topic that many might not even think of, clearly explained and backed up with facts. Essential viewing.
Thank you for breaking down the best science on binaural beats the use with rain/ocean sounds. Fascingating to hear you describe effects of 40 Hz on striatal dopamine. Absolutely amazing. And thank you for giving us practical tips for focus, productivity, workspace management. Highly useful. Many of us here on the team at Powerful Subliminals are big fans of the Huberman Labs & Podcast! Thank you!
I haven't yet listened to the broadcast as yet. However, lately I have had this inclination to all-white interior decor with some greenery. I changed my office furniture to all-white, had the walls painted all white, the filing cabinets and folders all were exchanged to white, with some plenty green plants placed on points I see in my peripheral vision while concentrating on work.
Thankfully this podcast has been here the last 2 years. It's a safe space every Monday...in an ever changing world trying to balance itself out and striving for chaos at the same time it is reprieve. Peace and love to all
"An evidence-based pragmatic approach to optimizing quality of life" is a concept that has intrigued me for years, ever since my hobby for neuroscience and its related fields started. I always dreamed about creating a blog surrounding this concept -almost to devise a manual of sorts to giving one the best chance at their most optimal life- but life always had other adventures in mind for me. Then I came across your podcast the other day and my mind was absolutely blown! I feel like how you discuss every concept is exactly the way I'd imagined my idea to fledge out. I'm such a fan, absolutely amazed by your work! Really, absolutely thrilled to have discovered your podcast and love your style. Keep up the good work!
What I love about these podcasts is that I (almost) always listen to them twice, and I learn something new each time. Each episode is such a wealth of knowledge that it's amazing it's available for free. Well done as always!
Hey, Huberman, your channel is excellent! There is one topic that’s missing… MENOPAUSE!!!! O.K. , two topics.. ANDROPAUSE…( gotta be ‘inclusive’ ) PLEASE PLEASE PLEASE bring us the facts! 🙏🙏✌️
I could totally relate when you depicted your observation of some people changing the places within or between meetings. Because I like to engage in long conversations (although sometimes it also happens after 20 minutes), I often noticed that my ability to focus would fade after sitting for a while on the same spot doing the same thing (talking). My first suggestion to increase or retrieve focus: state change When it happens what I described above, what often helped was a state change, as I like to call it: I stand up and walk around in the room or go the window, open it and have a look outside. If we're already walking around outdoors, this might happen, too, although not as quickly as indoors, so I ask my conversation partner to sit down with me on a bench or go into a café, or doing something else that requires focus but is of different nature or that requires no focus (just sitting there, being silent for a minute). The best state changes are those that are most different from the state left. The difference can apply to the thinking dimension (e.g. a subject that is more or less abstract), to the spatial dimension (changing the location or perspective in the same location), or to the physical/sensing dimension (perceiving the taste of food). This may remind of optic flow, magnocellular vision and the cathedral effect. I am sure these aspects are part of walking around, but I think there is something distinct about the state change. It may boil down to the freshness of engaging with something new, changing the object of one's attention. Other suggestion to increase focus: - indoors while working on my laptop: walking around in my room and speaking out loud while intuiting a correct answer to a given question, reflecting on a personal question, or reflecting on something else (the quality of a book, for instance).
Dr. Huberman, here's a brazilian pianist, fan of yours. I write this message hoping that you'll one time see it, because I would like to sincerely thank you for all you thought me. As a musician, I was always very nervous/anxious when it comes to go on the stage. Last weekend, I played a solo concert and I have to tell you that I have never felt myself so secure as I felt this time and I believe a great part of this is thanks to some of your advices. Make double nasal inhales followed by exhales and focus on a point for some seconds before the presentation really helped me a lot. Keep going, your podcast is really one of the best out there.
Every time I take walk around 4pm, I feel so amazing. Now it's in my agenda, hope it will become a habit. All thanks to this man's work. So Grateful!!!
Hey Dr. Huberman! I want to thank you for the videos you have put out since last year! I found your channel a year ago around the same time I was studying for the MCAT. I applied many of your tips/advice to my MCAT studying which helped immensely. One was using a treadmill desk while doing Anki flashcards and practice problems and this helped me a lot! I got the MCAT score I needed and into my dream California medical school as well!
Andrew's Podcasts are out of this world. This is the only podcast which I can NOT and (I don't think anyone should) listen in car, while walking, biking etc :) There are so many useful information I have my word file opened all the time to do the summary.
First, I want to say thank you to Dr. Huberman for generously providing high quality science-based content to help us improving our quality of life. I'm really grateful to everything you've done. However, since I tried to position my monitor slightly above my eye level in the last few months, I notice that it helps with my alertness and focus, but I also find that it causes my eyes to get tired and dry easily. I think that the tireness of our eyes could be related to the tireness of our brain which in turn affecting our productivity. So, I try to follow the ergonomic setup for monitor position and tilt that I read from the internet. I immediately feel more comfortable with my eyes and I'm able to sustain my productivity even longer now. I think it could be the reason why the traditional office setup their monitors in this way.
Anecdotal advice: - If you are sitting I suggest a hard rather than a soft seat to improve focus. - Never check what time it is, I always lose focus and flow when I do. (you can set a 90 minute timer to know when you're done) - If you're reading don't look at the page numbers, same logic as with the time.
@@wordsculpt I should be more specific, I avoid sitting on especially soft furniture that leans into the direction of a couch. I'm not torturing myself. Thanks for sharpening me up.
I could still remember the first time when I was listening to the podcast , I was not able to catch the fast speech rate of Andrew and my unfamiliarity with neuronscience made me frustrated ,however , since I have been listening to it consistently during the past year , my listening skill has been improving tremendously ,and I feel pretty comfortable and could understand most of the content now! Yay！
Also wanted to ask, would you be able to share how you put these episodes together some time? As in, how do you go about preparing a script? How much is read verbatim from things you wrote down vs. an outline and reference to your own knowledge? I am learning tremendous amounts about the topics you cover, but I think it would be just as valuable to learn how you go about breaking these things down and presenting them in such a concise manner.
Dr Huberman, I normally listen to you via Apple Podcasts (prefer audio learning), but I made a point to come here and leave a comment. I truly appreciate your dedication to providing low cost solutions for folks. I listen to many other experts on longevity, fitness, etc. but their advice often comes with a hefty price tag for trackers, supplements, etc. So thank you for keeping common folks in mind as you provide your invaluable advice.
i had a dopamine release with this alert ... new podcast uploaded !! And i am also getting anxiety ..since there are quite a bit of podcasts to go through. ( Physiological Sigh )
My life is so much better since I started listening to this podcast and applying some of practical tools learned here. I've been sharing it with friends, and I know many people who, thanks to this, improved their sleep, worked more efficiently, optimized their athletic performance, etc. Thank you Professor Huberman!
This podcast is gold dust. It would take it to the next level if visual examples were used. Yes it increases content/production costs but so much of the advice is pattern-based, time-based, spatial etc. I think some very simple animations as well as photographic examples would make a lot of this even more concrete. All part of “A day in the life” according to Huberman! 🙏
My go-to sound interventions for those days when focus is a challenge, are vaporwave or Scarlatti Harpsichord pieces. In both cases I get focused extremely quickly after playing just a few minutes. After about 20 mins, enough seems to enough and I'm sufficiently in the zone to carry on without any more sounds. Will give the 40hz a go and see how that compares.
This is the best podcast ever. Every time I am going through something or need advice regarding a particular topic I find it discussed on this channel. I am currently tidying up my workspace and trying to reorganise it and stumble upon this. Thank you for being so attentive to each and every aspect of our life.
1:11:00 I'm offering a source for a 40 Hz binaural beat, as suggested by Dr. Huberman, with the same frequencies utilized in the study listed in his links, i.e. using a 340Hz carrier. It can be found on my UA-cam channel.
Glad to hear as a software engineer that my coding with a hoodie on is actually synergistic with my type of work... It also has the benefit of showing off your style at a coffee shop or narrowing my field of view in my home office.
Keys to the kingdom, going to raise my head up a bit and look down at my book while I’m reading at night to fall asleep. Going to raise my computers up and look up in order to stay awake and more alert while working. No matter the topic, you always deliver on a big level for my life. Thank you thank you thank you…so grateful for you and your work.
Omg the lighting advice is exactly what I do and my family always nags me about how bright it is. I make sure my shades are up when I go to sleep so I wakeup with sunlight in the room. Once I wake up I turn on my therapy light which is on a dresser in my room at the right angle if I were sitting in bed. In bed I start miracle morning ending in exercise or walking the dogs, and affirmations. When I grab coffee I open all of the window shades and turn on EVERY light in the house (all leds and I have solar so I don't consume too much energy). Overhead lights have daylight light bulbs and any floor and table lamps have warm light light bulbs. Mid afternoon I gradually turn off Overhead lights, by sunset all that's left are floor and table lamps, after sunset I turn off floor and table lamps narrowing down to bedrooms only and Nightlights in hallways and bathrooms. I also make sure computers have an early nighttime mode which eliminates blue light and turn blue light off on my phone as well. I have insomnia so after sunset I gradually take melatonin, and sometimes 5-htp is I feel anxious or have more energy. I'm in bed 1½ to 2 hours before I actually sleep and write lists for the next day, watch something short on Netflix. I stop using any electronics ½hour to an hour before I go to sleep and read, pray, or meditate in that time. It seems excessive but once it's habit it comes naturally and is actually a fairly soothing daily ritual.
Thank you Dr. Huberman, team, sponsors and supporters ☀️ This podcast makes being a human so exciting!🥳🥳🥳 Thank you supporters for notes assist! Nice to be back and see 810K subscribers🥳 At this point if I get access to someone’s phone, they are SUBSCRIBED. Thank me later! 1 MILLION SUBSCRIBERS- LET’S GO!!!!!
When designing my tiny house I had a footprint limitation (12x16') but ample vertical space. One 16 foot wall has a 10 foot ceiling, the opposite side is 8. A sitting/standing desk faces a wall mounted tv monitor (up high :) on the 8' side, while the 10' side features a desk against the wall with a standing height shelf next to it. On the desk is a small monitor fed the same signal as the tv+ peripherals. With a swivel chair set between them I can work in both spaces at once. I set it up this way for more workspace, but after watching this episode I realize why each layout tends to be used for particular types of work. Sketching out a specific design always takes place facing the constrained wall, while my ideation of vague early concepts proves more lucrative with a high ceiling in my periphery. The ceiling and 3/4 of the walls are speaker grill cloth over 8" and 6" stone wool insulation, respectively. The wall behind the speakers is double drywall w/ acoustic damping compound, there are no windows, the building is heavily braced 2x6 construction sheathed in thick ply under cement board, and the door/frame is my design with a 360 degree seal on a damped steel door set within a triple 2x8 frame adjustable for building torsion via 12 1/2" diameter 8" long threaded steel rods set into each side. The floor floats on two levels of mass-isolated acoustic foam and the floor joist design is structured to minimize energy storage at any particular frequencies. A carbon air filter draws in fresh air and my windows are cameras. My ADHD needed something completely isolated from the city. When facing the reflective drywall, every noise is reinforced. The well damped 10' side absorbs everything down to about 1300hz completely and quite a bit of the lower midrange as well. Obviously the level difference is not profound as the human ears catch sound from behind nearly as well as sound directly in front of you, but it is audibly apparent and proven with a calibrated microphone. This was done for acoustics, I built the house alongside the speakers I designed for it, but it seems to reinforce the cathedral effect. I wonder how much reflected feedback from one's body movements affects visual focus by dragging attention to the hearing circuits. The effects of reflective vs. absorptive space on aspects of focus/executive function might be interesting research. One could emulate spaces of different sizes by using several microphones around the subject to catch noises and playing them back with various delays on headphones of sufficient quality. In particular, exploring the difference in attentional capabilities when one is in a perceived acoustical space large enough to escape the haas effect would be very interesting.
I use a Bluetooth keyboard with my laptop when I want the screen to be at eye level and my body ergonomically correct, at my stand up desk. I’ve done this when sitting in a chair - but that tends to be a more relaxed mode of working for me, when I’m being more creative.
Lorenza Colzato, who you reference in a study about binaural beats (1:06:50), has been implicated in various scientific misconduct allegations. The first study that popped up when I searched for L. Colzato et al., was retracted for data manipulation. I learned something today.
Every time I watch your lectures like this I think about how much more easily I could optimize my life in several ways if I didn’t live in Minnesota. Perhaps my next house will be down south a ways.
Thank you so much, dr. Huberman! 🙏🙏 This is a very welcome subject. What I call "cognitive ergonomics" is often overlooked, in my opinion. (not sure if cognitive ergonomics is actually a commonly used term)
When I want to get anything done, I go to my local climbing gym, which has an area with tables and chairs and wifi. I go climb for 20 minutes or however long I want to, and whenever I get tired or frustrated I just go back to studying/working. It has worked for the past few months and in fact, yesterday (Sunday) I was there for six hours straight and got about four and a half hours of productive work done pretty easily.
EXCELLENT! And SO pleasant to listen to...no UMMM'S & UH'S that are SO annoying, distracting & frustrating to listen to. All public speakers should listen to you and LEARN how to be interesting to listen to. It's a difficult habit to break, however, its possible AND will keep listeners interested. I also appreciate that your ads are short and stop without having to tapped especially for us who do our learning by just listening & don't have to keep going back to our device to 'skip ads. Thank you! I give up on those channels. Of course no ads is nicest with no interruptions and many successful you tubers have this🌞 Of cour
I got so hyped up that i watched the entire video, with pen & paper and took notes. I suggest you go ahead and invite Dandapani on your podcast. Or at least study his teachings of focus, which are from a monk's perspective. ------------------------- What i have learned from this video: -high alertness hormones favor 1pointed focus (dopamine, adrenaline, cortisol) I assume this stimulates both subconscious and conscious mind. -bright overhead lighting stimulates a state of alertness, as it hits the underside of the eye, like the sun is up in the sky. In evening, use desk lamps with infra red lights. So that it light hits the eye at horizont level. -By looking up, you increase alertness. (and viceversa) -Body posture vs alterness: Moving > standing > sitting > laying. -Without being very excited or stressed, you should expect to take at least 6 min for the body to secrete the neurochemicals in order for you to focus. -Focus follows vision. Increase alertness by narrowing your visual focus area to something about the size of your head (and viceversa) . For every 45min of narrow vision, you need 5 min of panoramic vision, because u need to relax your eyes, otherwise you have difficulties with your eyes, so focus follows. It gets harder to focus. -High ceilings stimulate abstraction(crativiry), while low ceilings stimualte detaled focus. -binaural beats of 40Hz, or 35-45Hz increase cognital functions of memory, reaction times (ones that have no backround nature sounds). -Minimize interruptions -Sit-Stand desks
Thank you very much Dr Huberman for providing scientific explanations to the routines that I’ve been doing throughout my career simply based on my “gut feeling”. And though many colleagues would ridicule me when I’d put at least 3 packs of A4 paper to lift my screen to eye level, I knew that they’d be getting neck pain not me! Many people would also mock me for standing up while working (and eating lunch) but I found that working while standing greatly improved my ability to focus and enabled me to complete complex tasks quicker. Now, thanks to your podcast, I have links to the scientific literature to support the practices I’ve been doing for over 15 years. In terms of adding items to the workplace optimization basket, I am happy to suggest a couple of things that I have found useful for my teams working in an open space and in a shared office. Unfortunately, as most office workers do not get access to a private office or even a private closet that you discussed, we have to find ways to get at least some focus in a crowded and noisy environment. As I am a manager, one of my first tasks is to agree with the team on the rules for productive co-work. This includes but is not limited to rules for: • Workplace meetings - generally, if someone on the team has a visitor or needs to discuss something with a co-worker, and the matter requires a substantive discussion, they should use a meeting room or a coffee corner. The same applies to Webex / zoom etc meetings where a team member is expected to talk a lot. • Personal conversations on the cell phone - the general agreement is that those should be handled outside the room unless there’s some emergency. • Handling the Hardest work bout - if a team member needs to really focus on something, like writing a paper or putting together a model, they should notify others, and other team members will attempt to minimize noise / disruption. In some companies, we would even take each other’s phone calls and pretend the busy person “is in a meeting”. • Managing the “I need to vent” or other emotional disasters in the workplace. Emotions are ok but should not be poured over everyone in the open space. If someone on the team is upset and needs to discuss something, they know that they should talk to me or the co-worker on the issue /task and do so outside the room. • Airing the room / managing the shared aircon. Set up and write down on the wall / flipchart a schedule for opening the windows / turning on airconditioning that everyone accepts. • Depending on the company, there will be other rules and arrangements that the team should agree upon and follow. In terms of setting up the space, I would always do my best to negotiate for an area that has, preferably, opening windows. In addition to that, I find that having a few plants and a small bowl with even just 1 fish is extremely useful to reduce the amount of stress in the office.
So grateful for this. I've been slouched over my laptop with bad lighting trying to finish the first draft of my book. Clearly been doing it all wrong! Also watched the episode on Focus which helped me meet my deadline. Thank you Dr. Huberman. You are a Godsend! 🙏
Question about white noise damaging auditory systems, can this also occur while unconscious? Should we be reconsidering using white noise while sleeping? Great episode!
If your future guest is Dr. David Spiegel, could you ask him to describe in detail why hypnosis works? Why do we do eye-roll, why do we imagine that we're floating, why our hand is up in the air, and why do we have to make a fist at the end?
Here's a fresh idea: Under the "lateral eye movements - EMDR" logic, having a dual monitor setup can be most beneficial if you keep both screens a couple feet apart from each other and tilted at an 30-45% horizontal angle relative to the wall - rather than keeping both joined together side by side, and aligned directly in front of you. Basically, you want your head to form an equilateral triangle with your dual screens, and you want to keep the vertical center of all three things at the same height (for posture). This screen positioning will have you naturally performing these stress-averting and focus-inducing lateral eye movements that help tone down the limb system, while going about your workday. I actually started using this setup a couple months back instinctively, simply because I noticed it felt more comfortable; now I can see the logic, after going through some of your lessons. Nice! Try it!
Holy cow that cathedral effect blew my mind and gave me an intense revelation of my own habit. My apartment has a low ceiling area where my couch is for watching movies, while my PC is in a high ceiling area - much higher, in fact. I've always been rather whimsical on my PC and wandering off with my written work or paintings, but when I'm in deep thought and trying to solve a problem in my life, I always tend to sit on my couch where the ceiling is very low, and get very focused in. I've noticed I can read a book FAR better when I'm sitting on the couch too. The whole ceiling thing is likely part of the reason. God damn that's insane! Love this podcast, best on the internet.
1. Do you think the cathedral effect extends to the size/openness of the room as well, or only the ceiling height? 2. It sounds like the eye angle thing is about the angle relative to the head and not to the Earth. Is that correct? So for example, if I wanted to stay more alert while driving, would it be helpful to tip my head downward slightly to keep my eyes ahead relative to the road but up relative to my head? Or is it better to angle my whole head up?
Excellent! Love the practicality and love your clear, concise speaking ability...very engaging, encouraging, interesting & pleasant. Especially no UMMMM'S & UHHHH'S which ruin presentations & interviews...making them boring & distracting! THANK YOU! 💯💯💯
I fell asleep listening to your podcast and saw a dream where my sister started lecturing me and she had very deep tense voice, and realized it was yours and woke up. Your speaking is good for focus but definitely not for sleeping lol.
If you are an older person, do NOT hold urine your bladder once you need to go. Really bad idea, and as you’re getting older, your urinary tract and bladder muscles don’t necessarily recover well from “holding it.”
Just sharing my notes. I posted this on Medium as well for your convenience (easier to read)
Summary:
1. Bright lights during phase 1 of the day.
2. Place visual focus direct in front of you. Restricted visual window.
3. Put screens at nose level (at least).
4. Avoid reclining
5. Half stand and half sited work.
6. Avoid white noise.
7. Pursue 40 hertz binaural beats during work bout or prior to work bout.
8. Stationary tread mill increases alertness and focus.
9. Cathedral effect: focused and analytical work: low ceiling space. Creative work: high ceiling environment.
10. Limit interruptions
11. Changing environments might be beneficial.
Three phases of the day:
- Phase 1: From waking up to 8hrs later:
○ high levels of dopamine and norepinephrine.
○ State of high alertness.
○ Light the environment as much as we can. Overhead light is great.
○ Analytical and focused work.
○ Sunlight is the best way to activate the brain and body. Sunlight thru the window is 50times less effective than without the window.
- Phase 2: from 8hrs after waking to 16hrs
○ Bring down levels of light. Dim the lamps and screens.
○ State: high serotonin.
§ Better for abstract and creative thinking
- Phase 3: pre sleep and sleep.
○ Limit bright light. Just to the amount that is safe. Light:
§ It depletes melatonin levels
§ Shifts circadian clock: the body suffers jet lag.
Visual focus:
- Where we look and levels of alertness are highly correlated.
○ When we look down the neurons trigger calmness and sleep.
○ When we look up the neurons trigger the activation of alertness.
- Screen should be at least to nose level.
- Bringing your visual to a narrow space enhances focus.
- Make sure that whatever you are looking at is straight in front of your eyes.
- If i look into a narrow space, they create alertness but also require energy, so it's demanding.
- For every 45 minutes focused on something narrow, get 5 minutes of relaxing eyes (ideally, take a walk).
Body posture:
- When we are standing up, locus coeruleus neurons become more active (they become even more active when moving). This activates alertness.
- Never do: sit down and immediately focus on something (unless you are stressed or highly motivated).
- Expect 6 minutes to "warm up" the alertness and focus.
The Cathedral Effect:
- Lower ceiling (detailed and restricted thinking) vs higher ceiling (abstract thinking & ideas).
- When we are in a small space, we are more restricted. If there is a lot of space, we go to more abstract thinking.
- If you need analytical work, and the space is too broad or ceiling too high, you can put on a hat. It restricts the visual angle and focus.
Noise:
- Avoid: Air conditioner noise or heat generating noise. White noise can cause impairments in development of auditory system in children.
○ When there's ongoing sound, the auditory system is listening even if you are not aware. The brain becomes more alert.
○ Pink noise vs brown noise vs white noise: different frequencies.
- Monaural beats
- Binaural beats: the difference between the two patterns of beats that are listened by each ear leads.
○ Best frequency: 40 hertz. Optimal for learning, memory and recall.
§ Increases striatal dopamine release: more focus and motivation.
§ Increases spontaneous blink rates.
○ We can engage in the binaural beats a little before doing the work, so you start the "warm up".
Interruptions: not just bad because you lose x amount of time, but because it takes more time to focus again.
Sit or stand doing work:
- A combination of both is best.
○ Reduced neck pain, increases in health and vitality, improvement in cognitive performance and productivity.
- Ratio: 50% standing and 50% sitting.
- Starting to work in a standing desk requires some time to adapt.
Movement while working:
- It improves cognition
- No difference between treadmill and cycling.
- Moving improves attention and cognitive control scores. But it worsens verbal memory.
○ Active working stations are good for analytical work. But not for verbal work.
- Forward movement generation: there is optic flow, which quiets fear, anxiety and vigilance.
Ambulation increases epinephrine.
Twitter @Juampiaranovich you can find the article
THANK YOU FOR THIS!! You just got a new Twitter follower!
You’re incredible thank you sir!
Wow thank you so much 🦋
Thank you so much for collating!
Thanks very much... there is soh much 8nfo in his podcasts that notes are essential....and you've done it for us!
This podcast is probably the one thing that’s had the single biggest impact on my life in the last few months, the advice here is amazingly useful, and I always come away understanding the content well enough to convince my friends too
Same!
👍 Agree!
Completely agree
He’s next level. Huberman saved my sleep
same
Someone (@Beto5) wrote on one of the earlier episodes that this podcast was like having a manual for life, and I completely agree.
Yes i remember that quote
I'm grateful for this podcast.
It’s incredibly useful!
Yep agreed ❤️🙏
I agree!
Andrew Huberman podcasts are truly one of the best sources of knowledge on UA-cam right now.
Hats off to you sir 👏👏
Definitely the most detailed and helpful neurobiology + life advice out there.
And without the hype. Simple language.
I know & this is all free. 2022 how far we’ve come with tech.
The comment section below Huberman Podcast episodes is probably pretty damn unique on this platform ;)
Definitely shows that content creators themselves have a huge influence over what kind of crowd they attract and foster.
Anyway I wanna second the general consensus in here, this series is definitely one of the most positive forces in my life as of late.
The idea that it takes 6 minutes to get really focused combined with the suggestion to make your morning workspace super bright is extremely helpful! I’m noticing that I’m more focused and less frustrated about the 6 minute warm up.
Thank you again Dr. Huberman!
Yupperss ive been listening to him since he started and the focus is one thing i lack so i need to start doing visualisation of hand 90 % to outside me and so forth every morning maane!!💗
Making Mondays feel like Friday’s out here, Huberman crew! Thank you
Dr. Huberman out here running the streets! ❤️❤️❤️❤️
Tomorrow should be fun
Good morning everyone let's get ready to grow and learn from our beloved Professor Dr. Andrew Huberman 🤲
I started watching you religiously in December. I’m fascinated with your presentation, it captures my attention and I put your advice to practice. I had to share my excitement with my 26 year old son and ironically he already watches you. I’m 56 and we both gain from your free education. Thank you for this! I’m trying to keep healthy because taking a vaccine every 6 months is not in my agenda, so staying healthy is my priority.
Once again, thank you. I listen to you every night and wake up ready to put what I learned into motion the next day. I’m happy.
Thank you Professor Dr. Huberman for sharing your wealth of knowledge on these important health topics with the general public. I am sure you have changed many lives, and you certainly have changed mine. As a health-conscious neuroscience nerd, this is my favourite podcast of all time.
Dr. Andrew, I have a suggestion for your next podcast. I have always found the subject of humor to be fascinating, and I think it would be a great episode to try to understand what causes laughter from a neurologic standpoint, and how laughter impacts our body and brain. By the way, I am forever grateful for this podcast and how useful it is on a day-to-day basis
Great idea! I would love to learn more about music as well. Even though I am used to thinking from an evolutionary perspective, music and humour still elude my understanding.
Agree laughter and music
Yessss :)))) laughing vs crying
Ditto that!
Great idea!
Since the beginning of COVID I have spent a good portion of time thinking about how to improve my ability to focus on what I need to focus at the time I need to focus on it. As I have ADHD it is a really important thing to me to live up to the expectations I have for myself. I did a lot of experimentation, moving my desk a lot in my apartment, changing the lights, moving the screen on my desk etc. I was always trying to be mindful of the state I was in and keep what works best.
It's incredible that while having no idea what I was doing I mostly came to the conclusions shown in this video, the ones having the biggest impact on me were lighting, and the position of my screen. I use a laptop with a second screen, the screen of the laptop is a bit below eye level, while the second one is above (I have to tilt my head a bit to correctly look at it). I put on the bottom screen stuff which do not need a High level of alertness and what I am working with on the top. End damn it changes everything !
However there's a few thing's were I came to the opposite conclusion, like for example the field of view thing. I focus best on my work if what I work on takes a lot of space on my field of view. I like to use multiple screens for this wich when I look at center one it takes up all my field of view. I am pretty incapable of focusing correctly if I work on single, smaller screen. My Hypothesis is it's because of my ADHD, because a lot of my attention actually goes towards what's on the periphery of my vision.
In the same way I had to move my desk away from the windows, as having them close to me would often ends up with me distracted and looking at the birds outside instead of working.
There's some other things where I need to do the opposite of what's advised and I think it would be interesting to see a similar video but for people with atypical brains. Not only for people with ADHD of course (For exemple : High IQ, autism , etc ..)
I can’t believe I’ve been watching these every Monday for over a year
The podcast series is like a summary of all the productivity/health/fitness articles I am supposed to read - but just don’t have the time to get to it. I appreciate your effort in educating the public. Thanks
As a young architect working in residential sector, thank you for putting forward this research. Crucial to develop the way we live and build houses
Your comment about using the info in the Huberman podcast to improve residential architectural design makes my heart happy. I have been an armchair architect/nurse with a passion for this idea. See also Dr. Jack Kruse. Finding beautiful ways to live and age well in a structure is a worthy goal. I value highly several of the surfaces in my home that are placed at useful standing-height desk level. One is in the upstairs landing across from the laundry and it is a perfect place to jot down notes to myself as I fold laundry and set it down before carrying it to its different destinations. I have another one in my bedroom which is like a low-level mantle over a fireplace and shelf situation below. The downstairs bathroom has the vanity close to the toilet on one side but also has sturdy and wide shelves on the opposite side. A knee injury showed me very quickly how valuable this sort of design is for anyone elderly or disabled: solid support for lifting oneself primarily with the arms. When we bought the house, we just thought ‘’what a great niche with shelves!'' (Toilet paper rolls placed an awkward ways for aesthetic reasons are a terrible idea. Just wanted to put that one out there.)
Having windows that open fully is a big deal. I am literally trying to create a workspace in an East facing garage to catch that morning sunshine. I’ve already got good lights in there, but there is no replacement for the sun. Having Multilevel counters in the kitchen is an excellent idea for universal design, and even useful depending on how people use the kitchen: it’s not as healthy to knead dough at standard counter height, it needs to be lower. Probably fewer people are making things with dough, but you get my drift. I know that minimalism is big right now and that some people are getting rid of surfaces as fast as they can, but homes are just expensive containers if You can only sleep and eat in them. We need multi level surfaces, both sturdy fixed ones and flexible ones fit different members of the family. Different ages. Different sizes. I am inspired by Stokke furniture, They have a chair that can flex from infant hood to adult, With a clean modern look that easily fits into Contemporary or modern spaces. Also inspiring, the “Not so big house'' Series of books by architect Sarah Susanka. I remember small breakfast/dining table that retracted into a wall when not in use, a closet with a long counter above base cabinets across from the laundry machines which was also a great place to store guest luggage with not being used to fold laundry or (in my mind) set up small maintenance and repair jobs in the home instead of setting things on furniture or on the floor. I think she had doors covering that situation but it wouldn’t even be necessary because it could also simply be a place that makes the hallway feel more spacious and comforting. Her general point was that houses didn’t need to be so big as people think, and that it’s better to spend a little more money To design for the functions desired.
It seems like a no-brainer to point bedrooms toward the east, and I remember faring very well in such a bedroom growing up. I was getting tired of my overhead lights until I listened to this video but now.
The swiss cheese ceiling I have long disliked doesn’t seem so bad now, lol, and of course the lights would look even better with smaller and brighter bulbs. But why not design them so that the switches controlling the bright morning overhead lights are separate from lights around the perimeter that could be warmer in tone, and either wash the wall or do an up-lighting effect in the evening? Same thing for the bedrooms as the public areas. We should all be sleeping in pitch black rooms, but how about a switch by the bed that lets you find the bathroom in the middle of the night with red lights that will not mess with your sleep further?
@@bitrudder3792 thank you for recommendations and sharing the ideas. I love the bathroom light switch one especially. Design is so incredibly multifaceted that its impossible for one designer to get it right in most ways just due to lack of time to gather all that knowledge. Luckily automization and ai is getting involved in designing buildings so maybe we can get some truly right in all the ways designs in the future
You're the best in your field. You explain stuff so professionally that even the most complicated facts look really enjoyable and easy. You're great at knowing what things people need to know to increase their life quality ❤🙏🏻
He has been such a blessing to so many people
The only professor on UA-cam that I can listen to without my mind wandering as much as it does when listening to lectures. You are amazing. Thank you 🙏
Thank u. I know this get buried underneath all of the other gracious comments, but there’s a good reason why there’s so many. You are a beacon of greatness!
Thank you for the kind words. Read and received.
Best wishes,
Andrew
0:00 Preview
7:55 Introduction
Lighting
10:02 Phase 1
16:00 Phase 2
19:45 Phase 3
24:17 Gaze
28:02 Screen position
31:24 Body Posture
34:22 How Long to Do Deep Work
36:50 Visual Window Size
42:15 45 min/5-min Rule
44:23 The Cathedral Effect: Analytic vs Creative Work
55:50 Leveraging Background Noise
1:02:20 Binaural Beats for Work
1:06:38 The Best Binaural Frequency for Work
1:11:17 How Binaural Beats Increase Focus
1:13:56 Minimizing Interruptions
1:20:01 Sit or Stand, or Both?
1:25:18 Movement in the Workspace
1:31:00 Summary & Shifting Work Environments
1:39:36 Zero-Cost Support, Sponsors, Patreon, Instagram, Twitter, Thorne
Thank you
Mate, I love you. I understand exactly what ur saying all the time. And all your topics are on point with what's relevant to me. I like the black shirt too 👍👍
I second that 👍
Thank you so much for talking about binaural beats! That's one thing I've asked for in the comments on another video, but pertaining to migraines. I listen to binaural beats when I have an unrelenting migraine that is extremely severe, and it feels like a massage for my brain... seriously. I always end up falling asleep and when I wake up, my migraine is either diminished or gone..
I really hope you can talk about migraines one day. 🙏 🙏 🙏
Any specific frequency or app/source for these binaural beats that help your headaches? My father and sister suffer from migraines and I’d love to be able to recommend this to them!
Totally agree a discussion on migraine pain, why it occurs, where it occurs, mechanism to relieve outside of prescription pharmaceuticals as well the challenges individuals encounter with persistent intense migraine pain. I’ve suffered with migraines since I was a teenager and in the worst of cases I become nauseous which then leads to non stop agonizing vomit to the degree of almost choking on my own bile. My apologies for crude details but this is a topic in high priority I’d love to gain insight from Dr. Huberman in detail. Thanks 😊
Anyone find out which frequencies work for this?
The information you are giving us is priceless. I have improved my scores in maths and abstract reasoning exams from 1-2 average score to 7-9 average, and with just one 90 min bout of learning /day. It is incredibly useful and I cannot be more grateful. Just keep on!
You're doing the humanity a big favour!
Just listened to this podcast this morning as I drove back to my home office (I run a virtual CPA practice). The first thing I did was turn on all the overhead lights, turned on my LED desk lamp, and open the shutters to the windows. Later in the afternoon, I turned off the overhead lights. As I write this at night, I just have a desk lamp on.
I then raised my monitors so that the middle of the screen is about nose height. Wow, it really makes you sit up straight and keep your head up. My neck was getting tired, so I imposed the 45/5 rule.
The interruption segment was really good, but my two dogs ignored all the methods you suggested. 🙂
The one suggestion I have is to only have what is necessary to complete your task on your desk. If you have multiple projects sitting on your desk, it's too easy to see a "squirrel" and change tasks midstream.
Amazing content as always! Thanks!
Also if you need some ideas on next topics:
1. Science of study. How to study something new most effective way.
2. How to raise children.
3. Music. Dance.
4. Video games.
5. Meta universe.
+1 for studying in particular ❤️
+1 for a look at video games from the Huberman angle as well
Great suggestions
Until the science of study will appear on podcast I heartily recommend to read the following book “ Make it stick “ .
A GREAT way to boost your DOPAMINE levels during the day is to DANCE (but only if you like dancing, kinda). I have a mirror next to my desk and I practice dancing when I take breaks. I just freestyle with the music and often come up with new moves or combos. That small accomplishment together with the music gives me a rush of dopamine and adrenaline which puts me in a perfect mindset to do my work. I know for sure it's a dopamine rush because I get goose bumps, standing hair, elevated mood and the tasks I need to do suddenly don't seem to be so difficult anymore. You could turn other activities into dopamine boosting systems. You just need something like a hobby that you could do at work AND you must be constantly improving your skill. That way your brain keeps rewarding you with dopamine which will help with your work as well. Make sure you choose an activity that would have an unlimited room for you to improve your skill.
These weekly episodes are just getting better and better, I'm so happy to find your podcast Dr Andrew!
The Huberman lab podcast is all about what internet was meant to be in the first place: a place where people would share the best of humanity to each other instantly, at no cost.
Thank you, Dr. Huberman, for your interest in making humanity a better place for all of those who are interested in education and science.
I've just linked everyone in my department to this episode. Fascinating topic that many might not even think of, clearly explained and backed up with facts. Essential viewing.
Thank you for breaking down the best science on binaural beats the use with rain/ocean sounds. Fascingating to hear you describe effects of 40 Hz on striatal dopamine. Absolutely amazing. And thank you for giving us practical tips for focus, productivity, workspace management. Highly useful.
Many of us here on the team at Powerful Subliminals are big fans of the Huberman Labs & Podcast! Thank you!
I haven't yet listened to the broadcast as yet.
However, lately I have had this inclination to all-white interior decor with some greenery.
I changed my office furniture to all-white, had the walls painted all white, the filing cabinets and folders all were exchanged to white, with some plenty green plants placed on points I see in my peripheral vision while concentrating on work.
Thankfully this podcast has been here the last 2 years. It's a safe space every Monday...in an ever changing world trying to balance itself out and striving for chaos at the same time it is reprieve.
Peace and love to all
Thanks, Prof. Huberman. Since I've been WFH setup for more than 2 years now, I will adopt the ways you mentioned to optimize my workspace.
"An evidence-based pragmatic approach to optimizing quality of life" is a concept that has intrigued me for years, ever since my hobby for neuroscience and its related fields started. I always dreamed about creating a blog surrounding this concept -almost to devise a manual of sorts to giving one the best chance at their most optimal life- but life always had other adventures in mind for me.
Then I came across your podcast the other day and my mind was absolutely blown! I feel like how you discuss every concept is exactly the way I'd imagined my idea to fledge out. I'm such a fan, absolutely amazed by your work! Really, absolutely thrilled to have discovered your podcast and love your style. Keep up the good work!
What I love about these podcasts is that I (almost) always listen to them twice, and I learn something new each time. Each episode is such a wealth of knowledge that it's amazing it's available for free.
Well done as always!
Dr. Huberman your podcast is a gift to humanity!
Hey, Huberman, your channel is excellent!
There is one topic that’s missing…
MENOPAUSE!!!! O.K. , two topics.. ANDROPAUSE…( gotta be ‘inclusive’ )
PLEASE PLEASE PLEASE bring us the facts! 🙏🙏✌️
I could totally relate when you depicted your observation of some people changing the places within or between meetings. Because I like to engage in long conversations (although sometimes it also happens after 20 minutes), I often noticed that my ability to focus would fade after sitting for a while on the same spot doing the same thing (talking).
My first suggestion to increase or retrieve focus: state change
When it happens what I described above, what often helped was a state change, as I like to call it: I stand up and walk around in the room or go the window, open it and have a look outside. If we're already walking around outdoors, this might happen, too, although not as quickly as indoors, so I ask my conversation partner to sit down with me on a bench or go into a café, or doing something else that requires focus but is of different nature or that requires no focus (just sitting there, being silent for a minute). The best state changes are those that are most different from the state left. The difference can apply to the thinking dimension (e.g. a subject that is more or less abstract), to the spatial dimension (changing the location or perspective in the same location), or to the physical/sensing dimension (perceiving the taste of food).
This may remind of optic flow, magnocellular vision and the cathedral effect. I am sure these aspects are part of walking around, but I think there is something distinct about the state change.
It may boil down to the freshness of engaging with something new, changing the object of one's attention.
Other suggestion to increase focus:
- indoors while working on my laptop: walking around in my room and speaking out loud while intuiting a correct answer to a given question, reflecting on a personal question, or reflecting on something else (the quality of a book, for instance).
"the long blink would be death" this cracked me up 😂😂 I'm loving all the info in this, so helpful, thank you so much Andrew 💖
Dr. Huberman, here's a brazilian pianist, fan of yours. I write this message hoping that you'll one time see it, because I would like to sincerely thank you for all you thought me. As a musician, I was always very nervous/anxious when it comes to go on the stage. Last weekend, I played a solo concert and I have to tell you that I have never felt myself so secure as I felt this time and I believe a great part of this is thanks to some of your advices. Make double nasal inhales followed by exhales and focus on a point for some seconds before the presentation really helped me a lot.
Keep going, your podcast is really one of the best out there.
Best science based podcast channel on UA-cam
Every time I take walk around 4pm, I feel so amazing. Now it's in my agenda, hope it will become a habit. All thanks to this man's work. So Grateful!!!
Hey Dr. Huberman! I want to thank you for the videos you have put out since last year! I found your channel a year ago around the same time I was studying for the MCAT. I applied many of your tips/advice to my MCAT studying which helped immensely. One was using a treadmill desk while doing Anki flashcards and practice problems and this helped me a lot! I got the MCAT score I needed and into my dream California medical school as well!
Congratulations Alex!
Andrew's Podcasts are out of this world. This is the only podcast which I can NOT and (I don't think anyone should) listen in car, while walking, biking etc :) There are so many useful information I have my word file opened all the time to do the summary.
These topics are precisely the things I’ve been working on. I’m loving these!
First, I want to say thank you to Dr. Huberman for generously providing high quality science-based content to help us improving our quality of life. I'm really grateful to everything you've done. However, since I tried to position my monitor slightly above my eye level in the last few months, I notice that it helps with my alertness and focus, but I also find that it causes my eyes to get tired and dry easily.
I think that the tireness of our eyes could be related to the tireness of our brain which in turn affecting our productivity. So, I try to follow the ergonomic setup for monitor position and tilt that I read from the internet. I immediately feel more comfortable with my eyes and I'm able to sustain my productivity even longer now. I think it could be the reason why the traditional office setup their monitors in this way.
Anecdotal advice:
- If you are sitting I suggest a hard rather than a soft seat to improve focus.
- Never check what time it is, I always lose focus and flow when I do. (you can set a 90 minute timer to know when you're done)
- If you're reading don't look at the page numbers, same logic as with the time.
I feel like "checking" for progress is a result of getting bored rather than a cause.
well when I do get bored, from experience, I found that resisting the urge of checking makes the time go faster subjectively.
The hard chair may work for you, but for many of us, being actively uncomfortable is like having a mosquito in the room...a perpetual distraction.
@@wordsculpt I should be more specific, I avoid sitting on especially soft furniture that leans into the direction of a couch. I'm not torturing myself. Thanks for sharpening me up.
@@Lucasvoz Ohh! Then we are on the same page!
I could still remember the first time when I was listening to the podcast , I was not able to catch the fast speech rate of Andrew and my unfamiliarity with neuronscience made me frustrated ,however , since I have been listening to it consistently during the past year , my listening skill has been improving tremendously ,and I feel pretty comfortable and could understand most of the content now! Yay！
Also wanted to ask, would you be able to share how you put these episodes together some time? As in, how do you go about preparing a script? How much is read verbatim from things you wrote down vs. an outline and reference to your own knowledge? I am learning tremendous amounts about the topics you cover, but I think it would be just as valuable to learn how you go about breaking these things down and presenting them in such a concise manner.
Dr Huberman, I normally listen to you via Apple Podcasts (prefer audio learning), but I made a point to come here and leave a comment. I truly appreciate your dedication to providing low cost solutions for folks. I listen to many other experts on longevity, fitness, etc. but their advice often comes with a hefty price tag for trackers, supplements, etc. So thank you for keeping common folks in mind as you provide your invaluable advice.
i had a dopamine release with this alert ... new podcast uploaded !! And i am also getting anxiety ..since there are quite a bit of podcasts to go through. ( Physiological Sigh )
My life is so much better since I started listening to this podcast and applying some of practical tools learned here. I've been sharing it with friends, and I know many people who, thanks to this, improved their sleep, worked more efficiently, optimized their athletic performance, etc.
Thank you Professor Huberman!
Love that you touched on music in this podcast!!! Thank you for sharing all your knowledge! It’s truly appreciated!!!
This podcast is gold dust. It would take it to the next level if visual examples were used. Yes it increases content/production costs but so much of the advice is pattern-based, time-based, spatial etc. I think some very simple animations as well as photographic examples would make a lot of this even more concrete. All part of “A day in the life” according to Huberman! 🙏
Agreed Dr Huberman! I’m very visual & hard of hearing so slides or some visual helps! Thanks for all you do here for us!!!
Yessss! Managing my physical environment tricks myself to do many things done. I know this is very useful.
My go-to sound interventions for those days when focus is a challenge, are vaporwave or Scarlatti Harpsichord pieces. In both cases I get focused extremely quickly after playing just a few minutes. After about 20 mins, enough seems to enough and I'm sufficiently in the zone to carry on without any more sounds.
Will give the 40hz a go and see how that compares.
This is the best podcast ever. Every time I am going through something or need advice regarding a particular topic I find it discussed on this channel. I am currently tidying up my workspace and trying to reorganise it and stumble upon this. Thank you for being so attentive to each and every aspect of our life.
1:11:00 I'm offering a source for a 40 Hz binaural beat, as suggested by Dr. Huberman, with the same frequencies utilized in the study listed in his links, i.e. using a 340Hz carrier. It can be found on my UA-cam channel.
Thanks for the tip!
Added to the collection, thank you!
Not bad at all, thanks for sharing.
Thank you, looks good.
Glad to hear as a software engineer that my coding with a hoodie on is actually synergistic with my type of work... It also has the benefit of showing off your style at a coffee shop or narrowing my field of view in my home office.
this is the best and most useful podcast in the world. Thank you Andrew!
Totally
👍👌🌎
Keys to the kingdom, going to raise my head up a bit and look down at my book while I’m reading at night to fall asleep. Going to raise my computers up and look up in order to stay awake and more alert while working. No matter the topic, you always deliver on a big level for my life. Thank you thank you thank you…so grateful for you and your work.
Hubermeister you are the GOAT!
Omg the lighting advice is exactly what I do and my family always nags me about how bright it is. I make sure my shades are up when I go to sleep so I wakeup with sunlight in the room. Once I wake up I turn on my therapy light which is on a dresser in my room at the right angle if I were sitting in bed. In bed I start miracle morning ending in exercise or walking the dogs, and affirmations. When I grab coffee I open all of the window shades and turn on EVERY light in the house (all leds and I have solar so I don't consume too much energy). Overhead lights have daylight light bulbs and any floor and table lamps have warm light light bulbs. Mid afternoon I gradually turn off Overhead lights, by sunset all that's left are floor and table lamps, after sunset I turn off floor and table lamps narrowing down to bedrooms only and Nightlights in hallways and bathrooms. I also make sure computers have an early nighttime mode which eliminates blue light and turn blue light off on my phone as well. I have insomnia so after sunset I gradually take melatonin, and sometimes 5-htp is I feel anxious or have more energy. I'm in bed 1½ to 2 hours before I actually sleep and write lists for the next day, watch something short on Netflix. I stop using any electronics ½hour to an hour before I go to sleep and read, pray, or meditate in that time.
It seems excessive but once it's habit it comes naturally and is actually a fairly soothing daily ritual.
Has anyone made notes out of all the podcasts?
If so PLEASE PLEASE TAG ME! I’m visual not so much auditory & hard of hearing!
Did you look at the time stamps? Or listen a couple times increasing the speed subsequent times.
Thank you Dr. Huberman, team, sponsors and supporters ☀️
This podcast makes being a human so exciting!🥳🥳🥳
Thank you supporters for notes assist!
Nice to be back and see 810K subscribers🥳 At this point if I get access to someone’s phone, they are SUBSCRIBED. Thank me later!
1 MILLION SUBSCRIBERS- LET’S GO!!!!!
This great podcast shifted my perception about Mondays 🤣
Hehe!!
👍💚
Same here
MONDAY - good day, six more days ahead Catherdal Effect in time - kinda like High Ceiling effect
When designing my tiny house I had a footprint limitation (12x16') but ample vertical space. One 16 foot wall has a 10 foot ceiling, the opposite side is 8. A sitting/standing desk faces a wall mounted tv monitor (up high :) on the 8' side, while the 10' side features a desk against the wall with a standing height shelf next to it. On the desk is a small monitor fed the same signal as the tv+ peripherals. With a swivel chair set between them I can work in both spaces at once. I set it up this way for more workspace, but after watching this episode I realize why each layout tends to be used for particular types of work. Sketching out a specific design always takes place facing the constrained wall, while my ideation of vague early concepts proves more lucrative with a high ceiling in my periphery.
The ceiling and 3/4 of the walls are speaker grill cloth over 8" and 6" stone wool insulation, respectively. The wall behind the speakers is double drywall w/ acoustic damping compound, there are no windows, the building is heavily braced 2x6 construction sheathed in thick ply under cement board, and the door/frame is my design with a 360 degree seal on a damped steel door set within a triple 2x8 frame adjustable for building torsion via 12 1/2" diameter 8" long threaded steel rods set into each side. The floor floats on two levels of mass-isolated acoustic foam and the floor joist design is structured to minimize energy storage at any particular frequencies. A carbon air filter draws in fresh air and my windows are cameras. My ADHD needed something completely isolated from the city.
When facing the reflective drywall, every noise is reinforced. The well damped 10' side absorbs everything down to about 1300hz completely and quite a bit of the lower midrange as well. Obviously the level difference is not profound as the human ears catch sound from behind nearly as well as sound directly in front of you, but it is audibly apparent and proven with a calibrated microphone. This was done for acoustics, I built the house alongside the speakers I designed for it, but it seems to reinforce the cathedral effect. I wonder how much reflected feedback from one's body movements affects visual focus by dragging attention to the hearing circuits. The effects of reflective vs. absorptive space on aspects of focus/executive function might be interesting research. One could emulate spaces of different sizes by using several microphones around the subject to catch noises and playing them back with various delays on headphones of sufficient quality. In particular, exploring the difference in attentional capabilities when one is in a perceived acoustical space large enough to escape the haas effect would be very interesting.
I use a Bluetooth keyboard with my laptop when I want the screen to be at eye level and my body ergonomically correct, at my stand up desk. I’ve done this when sitting in a chair - but that tends to be a more relaxed mode of working for me, when I’m being more creative.
Lorenza Colzato, who you reference in a study about binaural beats (1:06:50), has been implicated in various scientific misconduct allegations. The first study that popped up when I searched for L. Colzato et al., was retracted for data manipulation. I learned something today.
Thank you!!! Best thing about mondays are these podcasts.
Every time I watch your lectures like this I think about how much more easily I could optimize my life in several ways if I didn’t live in Minnesota. Perhaps my next house will be down south a ways.
Thank you so much, dr. Huberman! 🙏🙏 This is a very welcome subject. What I call "cognitive ergonomics" is often overlooked, in my opinion. (not sure if cognitive ergonomics is actually a commonly used term)
Every time I think he can't tell me anything new - he does!!!!! I love you Andrew!
When I want to get anything done, I go to my local climbing gym, which has an area with tables and chairs and wifi. I go climb for 20 minutes or however long I want to, and whenever I get tired or frustrated I just go back to studying/working. It has worked for the past few months and in fact, yesterday (Sunday) I was there for six hours straight and got about four and a half hours of productive work done pretty easily.
This comment definitely deserves more upvotes, great example
EXCELLENT! And SO pleasant to listen to...no UMMM'S & UH'S that are SO annoying, distracting & frustrating to listen to.
All public speakers should listen to you and LEARN how to be interesting to listen to. It's a difficult habit to break, however, its possible AND will keep listeners interested.
I also appreciate that your ads are short and stop without having to tapped especially for us who do our learning by just listening & don't have to keep going back to our device to 'skip ads. Thank you! I give up on those channels.
Of course no ads is nicest with no interruptions and many successful you tubers have this🌞
Of cour
I would love to see a podcast on neuropathic pain!
I got so hyped up that i watched the entire video, with pen & paper and took notes.
I suggest you go ahead and invite Dandapani on your podcast.
Or at least study his teachings of focus, which are from a monk's perspective.
-------------------------
What i have learned from this video:
-high alertness hormones favor 1pointed focus (dopamine, adrenaline, cortisol)
I assume this stimulates both subconscious and conscious mind.
-bright overhead lighting stimulates a state of alertness, as it hits the underside of the eye, like the sun is up in the sky. In evening, use desk lamps with infra red lights. So that it light hits the eye at horizont level.
-By looking up, you increase alertness. (and viceversa)
-Body posture vs alterness: Moving > standing > sitting > laying.
-Without being very excited or stressed, you should expect to take at least 6 min for the body to secrete the neurochemicals in order for you to focus.
-Focus follows vision. Increase alertness by narrowing your visual focus area to something about the size of your head (and viceversa) . For every 45min of narrow vision, you need 5 min of panoramic vision, because u need to relax your eyes, otherwise you have difficulties with your eyes, so focus follows. It gets harder to focus.
-High ceilings stimulate abstraction(crativiry), while low ceilings stimualte detaled focus.
-binaural beats of 40Hz, or 35-45Hz increase cognital functions of memory, reaction times (ones that have no backround nature sounds).
-Minimize interruptions
-Sit-Stand desks
This will blow the desk setup contents.
Thank you very much Dr Huberman for providing scientific explanations to the routines that I’ve been doing throughout my career simply based on my “gut feeling”.
And though many colleagues would ridicule me when I’d put at least 3 packs of A4 paper to lift my screen to eye level, I knew that they’d be getting neck pain not me!
Many people would also mock me for standing up while working (and eating lunch) but I found that working while standing greatly improved my ability to focus and enabled me to complete complex tasks quicker.
Now, thanks to your podcast, I have links to the scientific literature to support the practices I’ve been doing for over 15 years.
In terms of adding items to the workplace optimization basket, I am happy to suggest a couple of things that I have found useful for my teams working in an open space and in a shared office. Unfortunately, as most office workers do not get access to a private office or even a private closet that you discussed, we have to find ways to get at least some focus in a crowded and noisy environment.
As I am a manager, one of my first tasks is to agree with the team on the rules for productive co-work. This includes but is not limited to rules for:
• Workplace meetings - generally, if someone on the team has a visitor or needs to discuss something with a co-worker, and the matter requires a substantive discussion, they should use a meeting room or a coffee corner. The same applies to Webex / zoom etc meetings where a team member is expected to talk a lot.
• Personal conversations on the cell phone - the general agreement is that those should be handled outside the room unless there’s some emergency.
• Handling the Hardest work bout - if a team member needs to really focus on something, like writing a paper or putting together a model, they should notify others, and other team members will attempt to minimize noise / disruption. In some companies, we would even take each other’s phone calls and pretend the busy person “is in a meeting”.
• Managing the “I need to vent” or other emotional disasters in the workplace. Emotions are ok but should not be poured over everyone in the open space. If someone on the team is upset and needs to discuss something, they know that they should talk to me or the co-worker on the issue /task and do so outside the room.
• Airing the room / managing the shared aircon. Set up and write down on the wall / flipchart a schedule for opening the windows / turning on airconditioning that everyone accepts.
• Depending on the company, there will be other rules and arrangements that the team should agree upon and follow.
In terms of setting up the space, I would always do my best to negotiate for an area that has, preferably, opening windows. In addition to that, I find that having a few plants and a small bowl with even just 1 fish is extremely useful to reduce the amount of stress in the office.
Sounds very organized, thanks for your input!
Daaamn Andrew, back at it again with the awesome content every Monday.
I played this episode while driving, and after 15 min I wanted to pull over just to take note. The information is just gold!
I wish you started these podcasts when I was 20 years old. Nonetheless thank you for your contribution, I enjoy and use the info immensely in my life.
So grateful for this. I've been slouched over my laptop with bad lighting trying to finish the first draft of my book. Clearly been doing it all wrong! Also watched the episode on Focus which helped me meet my deadline. Thank you Dr. Huberman. You are a Godsend! 🙏
Question about white noise damaging auditory systems, can this also occur while unconscious? Should we be reconsidering using white noise while sleeping? Great episode!
+1 I have the same question.
Same! I'm addicted to white noise for sleep
Finally, science based content for regular people like me. Thank you very much Dr. Andrew Huberman.
Thank you Mr. Huberman. These tools you are teaching us are really making a positive impact on my life. You have my gratitude.
I walk on the treadmill while I study flashcards for physical therapy school. I swear it takes away that antsy feeling and I learn so much better.
If your future guest is Dr. David Spiegel, could you ask him to describe in detail why hypnosis works? Why do we do eye-roll, why do we imagine that we're floating, why our hand is up in the air, and why do we have to make a fist at the end?
Here's a fresh idea:
Under the "lateral eye movements - EMDR" logic, having a dual monitor setup can be most beneficial if you keep both screens a couple feet apart from each other and tilted at an 30-45% horizontal angle relative to the wall - rather than keeping both joined together side by side, and aligned directly in front of you.
Basically, you want your head to form an equilateral triangle with your dual screens, and you want to keep the vertical center of all three things at the same height (for posture). This screen positioning will have you naturally performing these stress-averting and focus-inducing lateral eye movements that help tone down the limb system, while going about your workday.
I actually started using this setup a couple months back instinctively, simply because I noticed it felt more comfortable; now I can see the logic, after going through some of your lessons. Nice! Try it!
Sir make a video on how to study for 12-16 hours daily for a competitive exam ??
Holy cow that cathedral effect blew my mind and gave me an intense revelation of my own habit.
My apartment has a low ceiling area where my couch is for watching movies, while my PC is in a high ceiling area - much higher, in fact. I've always been rather whimsical on my PC and wandering off with my written work or paintings, but when I'm in deep thought and trying to solve a problem in my life, I always tend to sit on my couch where the ceiling is very low, and get very focused in. I've noticed I can read a book FAR better when I'm sitting on the couch too.
The whole ceiling thing is likely part of the reason. God damn that's insane!
Love this podcast, best on the internet.
1. Do you think the cathedral effect extends to the size/openness of the room as well, or only the ceiling height?
2. It sounds like the eye angle thing is about the angle relative to the head and not to the Earth. Is that correct? So for example, if I wanted to stay more alert while driving, would it be helpful to tip my head downward slightly to keep my eyes ahead relative to the road but up relative to my head? Or is it better to angle my whole head up?
Just changed my lightbulbs in the room where my desk is. I also moved my desk closer to a window. I’m excited to tackle work this week!
LOVING IT . Only half way into it and already tempted to post a comment .
Excellent! Love the practicality and love your clear, concise speaking ability...very engaging, encouraging, interesting & pleasant. Especially no UMMMM'S & UHHHH'S which ruin presentations & interviews...making them boring & distracting! THANK YOU! 💯💯💯
Thank you Dr Huberman!
I fell asleep listening to your podcast and saw a dream where my sister started lecturing me and she had very deep tense voice, and realized it was yours and woke up. Your speaking is good for focus but definitely not for sleeping lol.
If you are an older person, do NOT hold urine your bladder once you need to go. Really bad idea, and as you’re getting older, your urinary tract and bladder muscles don’t necessarily recover well from “holding it.”
wow coming off your fasting podcast and now this. It's like a rabbit hole of knowledge that I am ready to dive in. Thanks Mr Huberman for all you do
I just clicked on this out of procrastination and should be working right now.