The phones are not the problem. We are. We can turn these time-wasting machines into instruments of focus.

Focus Phone for Productivity & Mindfulness

They help with your productivity and work flow: <ol><li>Forest App for pomodoro timer</li><li>News app from Microsoft and Google</li><li>Medium, of course</li><li>Twitter for guilty pleasure</li><li>Deepstash for learning new ideas and thoughts 🖤</li></ol>

Apps & Time

<ul><li>Calls and internet access (obviously)</li><li>Navigation apps</li><li>Short form reading oriented apps for productivity boost and learning something new on the toilet or break time (Deepstash 🖤)</li><li>Pomodoro timer app to use during work hours</li><li>Tasks list for big goals of the day</li><li>Some utility apps such as Optimizer and flashlight</li><li>Mono tone solid color background to remind yourself that this phone is not fun</li><li> </li></ul>

What to keep  

<ul><li>No Messaging app</li><li>No Media and streaming apps such as Netflix, Twitch… (no apps that generate audio and videos)</li><li>No Games except if it helps you learn something</li><li>No widgets</li><li>Limitation on Social Media app (I failed and still have twitter for catching up news)</li><li>Minimal UI to limit “phubbing” and avoid opening apps that you are not planning to</li><li>Get rid of android bloatwares somehow (hiding it or uninstalling it)</li><li>NO work related apps in there</li><li>Don’t use this mobile number to receive junk SMS (promo, offers, coupons)</li><li> Don’t subscribe any SaaS services to reduce notifications</li></ul>

What not to keep 

Our phones may not be the problem for our lack of concentration, but the way we use them by overcrowding them with distracting apps & notifications.

I have an old android phone but a decent performance lying around. About a week ago, I got an idea of utilizing it as a 2nd phone and thinking of a purpose for it. My primary work and personal-ish…

productivity

Productivity

personaldevelopment

Personal Development

We became slaves of nowadays productivity cult. We continuously work and complete tasks, competing with ourselves and others.

Productivity kills us #1

We all know the statement - compete only with yourself. In this concept we do it the best.If you did better than yesterday - great, you "raised" the level of productivity(nr of things done in an unit of time), now try to keep up with this level for a long time)And if you didn't - you're a piece of crap, and you lose all your motivation to work(

Competing with ourselves

As well we like to be 'stronger, smarter and overall better' than anyone else. That's our competitive nature.Seeing someone more successful than you is a great factor that makes you to leave your comfort zone and start to work. But getting too much much exposed to this factor may leave you too unsatisfied with 'where you are', 'what you can' and 'what you can't'. This will kill your desire to to be the best.

Competing with others

Doing more and more of things isn't good. We can't keep up with the regime/schedule is very hard, and if something goes out of control - you'll feel burnt. You will not feel like working. This is the danger of productivity cult.

Productivity kills us #2

If you already feel burnt - then take a rest, let your organism to recover after a such energy-consuming trial.Filter the tasks you were doing and find 2-3 things you adore or you're good at them.Take your time to determine what skill level you got, and setting goals you want to achieve.Now, start with small steps in achieving those goals, DON'T MAKE SPRINTS - 'cause you will burn(that's not what you want). Work in small blocks of time on all of them, EVERY DAY.Consistency is the key to success.

What to do?

I realised myself trapped in this productivity cult. I got burnt out because of schedules and frames I set to myself. Now I want to start a new program according to the last idea and maintain it as long as I can.

entertainment

Entertainment

Productivity doesn't work anymore

Trusting it is a Big mistake, it is the Biggest Loophole Market to distribute, manipulate and divide information with context of political views. Coindesk or Investopedia can be marked as not secured by random Wikipedia editors to their choice. Suppose your views on Russ-Ukraine War could be easily be suppressed.

Game Of Wikipedia

The Internet is providing us with a microeconomic leverage to let ourselves experience the world within the mind. Its capturing everybody, suppose target the minimum attention span time its declining, our sleep cycles are deteriorating & mood swings count the max.Spreads out a methodology to let us talk with any corporate leader, opposite gender, psychopath or a terrorist within sitting inside our home.

Exit

Go for the skills, suppose majority of Gen Z spends their maximum of their time on screens. Look for the opportunities. But never you thrive yourself for creating next Google, Spotify or Apple. Develop something Real. Target the requirments of the market, study your potential, collab with experts of same domain and hey you have become a entrepreneur

Advice For Young People 

Decentralization of a technology allows anybody to pick it and use it, allowing for creative results to pop up. YouTube Shorts : This gave right for the Creators to squeeze their content in a timeline to upskill the method promotion.Centralization mostly helps a single market gain tons of money. Google perfectly suits the bracket, it centralized its data to the customers but thrashing itself into a monopoly position.AI is set to be put into Decentralization mechanism to let the world use it, upskill it and deliver innovative outputs.

AI, AR & VR

Life-expectancy ratio is the greatest factor which is statistically proven. Now just combine it with AI, as the intelligence gives out closest health status. The results might show us the exact decade for the patient losing his life.Its pretty hard to digest but as the humans proceed their avg age, immunity or intelligence quotient would seemingly decline.

Longevity

"Problem isn't in becoming Tech Savvy, but in turning into a Tech Slavey"

Balaji Srinivasan is an angel investor, tech founder, philosopher, and author of The Network State: How to Start a New Country. He was formerly the CTO of Coinbase and General Partner at Andreessen Horowitz. Please support this podcast by checking out our sponsors: - Policygenius: https://www.policygenius.com/ - Blinkist: https://blinkist.com/lex to get 25% off premium - Notion: https://notion.com - Onnit: https://lexfridman.com/onnit to get up to 10% off EPISODE LINKS: Balaji's Twitter: https://twitter.com/balajis Balaji's Website: https://balajis.com Books: 1. The Network State: https://thenetworkstate.com 2. Reputation and Power: https://amzn.to/3eyQiF6 3. Exit, Voice, and Loyalty: https://amzn.to/3TpuLNP 4. Seeing Like a State: https://amzn.to/3MJfvcD Articles: 1. Bitcoin Is Civilization: https://www.commonsense.news/p/is-bitcoin-anarchy-or-civilization 2. Great Protocol Politics: https://foreignpolicy.com/2021/12/11/bitcoin-ethereum-cryptocurrency-web3-great-protocol-politics PODCAST INFO: Podcast website: https://lexfridman.com/podcast Apple Podcasts: https://apple.co/2lwqZIr Spotify: https://spoti.fi/2nEwCF8 RSS: https://lexfridman.com/feed/podcast/ YouTube Full Episodes: https://youtube.com/lexfridman YouTube Clips: https://youtube.com/lexclips SUPPORT & CONNECT: - Check out the sponsors above, it's the best way to support this podcast - Support on Patreon: https://www.patreon.com/lexfridman - Twitter: https://twitter.com/lexfridman - Instagram: https://www.instagram.com/lexfridman - LinkedIn: https://www.linkedin.com/in/lexfridman - Facebook: https://www.facebook.com/lexfridman - Medium: https://medium.com/@lexfridman OUTLINE: Here's the timestamps for the episode. On some podcast players you should be able to click the timestamp to jump to that time. (00:00) - Introduction (01:24) - Prime number maze (27:37) - Government (43:53) - The Network State (53:57) - Pseudonymous economy (1:17:43) - Exit (1:32:24) - Building a network state (2:20:11) - Wikipedia (2:57:41) - Fixing science (3:24:09) - Fixing the FDA (4:55:18) - Longevity (5:14:15) - Donald Trump's ban from social media (5:43:34) - War (5:50:43) - Censorship (6:04:42) - Social media (6:20:58) - Wokeism and communism (6:39:46) - Cryptocurrency (6:57:18) - AI, AR, and VR (7:09:17) - Advice for young people (7:42:12) - Regulating logic

technologyandthefuture

Technology & The Future

strategy

Strategy

education

Learning & Education

podcasts

Podcasts

Conversations about science, technology, history, philosophy and the nature of intelligence, consciousness, love, and power. Lex is an AI researcher at MIT and beyond.

Lex Fridman Podcast

#331 – Balaji Srinivasan: How to Fix Government, Twitter, Science, and the FDA

There are 70 days left in 2022. Do these habits for the next 70 days and you will be unrecognizable in 2023:

Do these habits for the next 70 days in 2022

Stop depriving yourself of sleep by staying on your phone all nightIt makes you less productive, stunts your muscle growth, and increases the chances of future mental disease

Sleep 7+ hours

Too many people just drift through the dayIf you develop a solid morning routine your days will be 10x more productive and you will be way closer to achieving your dreams

Create a morning routine

Exercising not only makes you LOOK better, But you also feel a lot betterIt makes you a lot happier and it’s a great way to fight anxiety and depression

Exercise regularly

10 pages a day doesn’t seem like a lot right?Well the average self-help book is 180 pages longMeaning 10 pages a day amounts to reading 20 whole books per year!

Read 10 pages a day

We’ve all heard the saying: “you are what you eat”It’s true!Eat healthy food and you will feel healthy and energeticEat unhealthy food and you will feel slow and lethargic

Follow a healthy diet

Meditation/praying before bed is a great way to think about the dayYou can organize your thoughts more easily and make sure you’re not overwhelmed!

Start meditating

I just found some excellent tweets from a man thoughts it would be awesome if I share with you guys.

habits

Habits

The principle behind this, made popular by Brian Tracy's book Eat That Frog, is to do the most difficult and unappealing task first thing each day so that you can proceed with the rest of your day knowing that the worst has already passed.The 1st rule of frog eating is: If you have to eat two frogs, eat the ugliest one first.The 2nd rule of frog eating is: If you have to eat a live frog at all, it doesn’t pay to sit and look at it for very long.

Introduction

He also mentions to develop a "positive addiction" to organize your life such that one is continually starting and completing more important tasks first.In the book he provides 21 ways to stop procrastinating and get more things done in less time.

• Decide exactly what you want.• Write it down. Think on paper and make it tangible.• Set a deadline for the goal, set sub-deadlines if necessary.•List down everything you may need to do to achieve your goal.• Break things down into individual tasks, and arrange them in priority and sequence to form a plan.• Take action immediately. Do something, do anything.• Do something everyday that moves you toward your major goal.

1. Set the table

Use 10/90 Rule which says that the first 10% of time used to plan your work can save you 90% of the execution time once you start.Begin today to plan every day, week, and month in advance. Add to your list as new things come up.

2. Plan everyday in Advance

The Pareto Principle or 80/20 Principle says that 20% of your activities will account for 80% of your results.
Resist the temptation to clear the small tasks first; instead, start your day by asking, “Is this task in the top 20% or bottom 80% of my activities?”
Resist the temptation to clear up small things first.

3. Apply the 80/20 Rule to Everything

Having a clear idea of what is really important to you in the long term makes it much easier for you to make better decisions about your priorities in the short term.There will never be enough time to do everything you have to do. So ask yourself "What’s the most valuable use of my time right now?"

4.  Consider the Consequences

Creative procrastination is the act of thoughtfully and deliberately deciding upon the exact things you are not going to do right now, if ever. Select at least one activity to abandon immediately or at least deliberately put off until your more important goals have been achieved.

5. Practice Creative Procrastination

"A” tasks that are most important: the things that you must do."B” tasks only have minor consequences: things that you should do, but they only have mild consequences.“C” tasks have no consequences: they have no effect at all on your work life.“D” for delegate: the things that you can delegate to someone else.“E” for eliminate: the things you should eliminate altogether.

6. Use the ABCDE Method Continually

A key result area is an activity that is under your control. It produces an output that becomes an input or a contributing factor to the work of others. Identify the key result areas of your work. For example, the key result areas of management are planning, organizing, staffing, delegating, supervising, measuring, and reporting.

7. Focus on Key Result Areas

Identify your three most important goals in each area of your life. Organize them by priority. Make plans for their accomplishment.

8. Apply the Law of Three

Get everything you need at hand before you begin.Your work environment should be clean and neat to feel more positive productive and confident.Brian’s personal rule “Get it 80 percent right and then correct it later.”

9. Prepare Thoroughly Before You Begin

Get your mind off the huge task in front of you and focus on a single action that you can take.
Sometimes all you need to do to get started is to sit down and complete one item on the list

10. Take It One Oil Barrel at a Time

Identify the key skills that can help you the most to achieve better and faster results. Whatever, they are, set a goal, make a plan, and begin developing and increasing your ability in those areas.Continuous learning is the minimum requirement for success in any field.

11. Upgrade Your Key Skills

What is holding you back? What sets the speed at which you achieve your goals? What determines how fast you move from where you are to where you want to go?Make a list of every step in a process and examine every activity to determine exactly what is holding you back.

12. Identify Your Key Constraints

Get into the habit of putting pressure on yourself to complete work independently.Set higher standards for yourself than the standards others set for you.

13. Put the Pressure on Yourself

To keep yourself motivated, you must resolve to become a complete optimist. For that:<ul><li>Look for the good in every situation.</li><li>Seek the valuable lesson in every setback or difficulty.</li><li>Search for the solution to every problem.</li><li>Think and talk continually about the goals.</li></ul>

14 . Motivate Yourself into Action

For you to stay calm, clearheaded, and capable of performing at your best, you need to detach on a regular basis from the technology and communication devices that can overwhelm you if you are not careful.Resist the urge to start turning on communication devices as soon as you wake up in the morning

15. Technology Is a Terrible Master

Use your technological tools to regularly remind yourself of what is most important and protect yourself from what is least important.Resolve to research and install one piece of software or one app that will help you be more efficient and focused.

16. Technology Is a Wonderful Servant

Current research proves that continuously responding emails, calls and texts has a negative effect on your brain, shortening your attention span and making it difficult to complete the task on time.Try to work for a period to complete your task and then reward yourself with a shot a dopamine by checking your notifications.

17. Focus Your Attention

Cut a big task down to size using the “salami slice” method of getting work done.
With the salami slice method, you lay out the task in detail and then resolve to do just one slice of the job for the time being, like eating a roll of salami one slice at a time—or like eating an elephant one bite at a time.

18. Slice and Dice the Task

Think continually of different ways that you can save, schedule, and consolidate large chunks of time.One of the keys to high levels of performance and productivity is to make every minute count. Use travel and transition times to complete small chunks of larger tasks.

19. Create Large Chunks of Time

Resolve today to develop a sense of urgency in everything you do. Select one area where you have a tendency to procrastinate, and make a decision to develop the habit of fast action in that area.

20. Develop a Sense of Urgency

Single handling requires that once you begin, you keep working at the task without diversion or distraction until the job is 100 percent complete.Build self-discipline which Elbert Hubbard defined as “the ability to make yourself do what you should do, when you should do it, whether you feel like it or not.”

21. Single Handle Every Task

"Taking actions without thinking things through is a prime source of problems."“Only engage, and the mind grows heated. Begin it, and the work will be completed.”- Goethe“A journey of a thousand leagues begins with a single step.”- Lao-tzu "Do not wait; the time will never be “just right.” Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along."- Napoleon Hill

Quotes from the book

A round-up of useful sources to refer to when willpower gets low.

books

Books

problemsolving

Problem Solving

timemanagement

Time Management

Beat Procrastination

21 ways to STOP PROCRASTINATING and get more things done in less time

The international bestselling guide to managing time and prioritizing tasks—in a fully revised and updated edition featuring 2 new chapters! There's an old saying that if the first thing you do each morning is eat a live frog, you'll have the satisfaction of knowing you're done with the worst thing you'll have to do all day. For Brian Tracy, eating a frog is a metaphor for tackling your most challenging task—but also the one that can have the greatest positive impact on your life. Eat That Frog! shows you how to organize each day so you can zero in on these critical tasks and accomplish them efficiently and effectively. In this fully revised and updated edition, Tracy adds two new chapters. The first explains how you can use technology to remind yourself of what is most important and protect yourself from what is least important. The second offers advice for maintaining focus in our era of constant distractions, electronic and otherwise.

The motivational classic with more than 1.5 million copies sold will help you stop procrastinating and get more of the important things done—today!   There just isn’t enough time for everything on our to-do list—and there never will be. Successful people don’t try to do everything. They learn to focus on the most important tasks and make sure those get done. They eat their frogs.   There’s an old saying that if the first thing you do each morning is eat a live frog, you’ll have the satisfaction of knowing you’re done with the worst thing you’ll have to do all day. For Tracy, eating a frog is a metaphor for tackling your most challenging task—but also the one that can have the greatest positive impact on your life. Eat That Frog—Snapshots shows you how to organize each day so you can zero in on these critical tasks and accomplish them efficiently and effectively.   In this fully redesigned and illustrative edition, Tracy explains how you can use technology to remind yourself of what is most important and protect yourself from what is least important. But one thing remains unchanged: Brian Tracy cuts to the core of what is vital to effective time management: decision, discipline, and determination. This life-changing book will ensure that you get more of your important tasks done—today!

Brian Tracy is Chairman and CEO of Brian Tracy International, a company specializing in the training and development of individuals and organizations.He has consulted for more than 1,000 companies and addressed more than 5,000,000 people in 5,000 talks and seminars throughout the US, Canada and 55 other countries worldwide. As a Keynote speaker and seminar leader, he addresses more than 250,000 people each year.Brian has studied, researched, written and spoken for 30 years in the fields of economics, history, business, philosophy and psychology. He is the top selling author of over 45 books that have been translated into dozens of languages.

Brian Tracy

Eat That Frog

Eat That Frog!

Wake up on 8 AMGonna start on 9 AM for the reportIt's 9 o clock, wait I have to publish some content on DeepstashIt's 10 : 15 AM, Wait I need to go for some Excel sheetsOn 11 AM waiting to decide for above three of themOn 11 : 40 AM you take a bathIts 12 : 30 PM time for a lunchOn 1 PM you feel drowsy & sleepSorry from 1 to 4 PM you do sleepYour trigger point starts at exactly 4 : 30 or 6 : 30 PMYou just merely have 5 to 7 hrs left from the goddamn 17 hrs working time period.Productivity : 18.9 %

Story Of OVERTHINKING

Scientific Report Making : Not Creative But lengthy, need to Flush it in the morning.Deepstash Content : Interesting and Creative bang it in the afternoon as interest requires less focus.Excel : Tactical and Maths-taking always approach it in the evening after freshening your mind.Productivity : 91.3 %

Solution

Mel Robbins : 54321 Rule Reverse Count 54321 on the bed before starting the day, its the easiest habit to establish prior starting your day. Train your mind to do it everyday won't work in singles.

How To Start ?

Start NowStart where you are Start with FearStart with PainStart with Doubt Start with your Hands Shaking Just Start

The Mel Robbins Podcast is HERE!! 💥 https://link.chtbl.com/DAinFkFf?sid=listennow 👈 Listen, follow, and rate wherever you listen to your favorite podcasts OR watch here on YouTube for exclusive uncut episodes. New episodes drop every Monday (to start your week) and Thursday (to get you through it). --- Stop overthinking everything and take control of your life. You know how fast this year passed by? Time is only going to keep speeding up. Stop screwing around with your life and do the work to change it. This video is from @Dr Rangan Chatterjee's award-winning podcast Feel Better, Live More. Listen to it here: https://drchatterjee.com/blog/category/podcast/ --- Subscribe to the channel here: https://www.youtube.com/melrobbins?sub_confirmation=1 --- Subscribe to the channel here: https://www.youtube.com/melrobbins?sub_confirmation=1 --- Follow me here: Instagram: https://www.instagram.com/melrobbins/ Facebook: http://facebook.com/melrobbins Website: http://melrobbins.com Twitter: http://twitter.com/melrobbins TikTok: http://vm.tiktok.com/ZMdVcc93n/ --- Sign up for my newsletter written to YOU at: https://melrobbins.com/newsletter/ --- Looking for my books on Amazon? Here they are! High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/3372Rl9

Understand yourself and those around you.

psychology

Psychology

philosophy

Philosophy

Ready to level up? 🚀 https://bit.ly/takecontrol2023 👈 Sign up for my FREE 3-part science-backed training, Take Control with Mel Robbins! It’s designed specifically to help you step back into excellence, take ACTION, and create the life you deserve 🌟
---
Stop overthinking everything and take control of your life.

You know how fast this year passed by? Time is only going to keep speeding up. Stop screwing around with your life and do the work to change it.

This video is from @DrChatterjeeRangan's award-winning podcast Feel Better, Live More. Listen to it here: https://drchatterjee.com/blog/category/podcast/

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Mel Robbins

How to stop overthinking EVERYTHING | Mel Robbins

Glucose Intake Levels and Neural Activity are directly linked. The body kicks into ketosis during intermittent fasting—wherein it switches from using calories and carbohydrates as an energy source to burning fat—may also play a roll in helping the brain perform at optimal levels, his research shows.Key to Hear : Fasting for a short period of time increases focus :: if your Belly is filled your concentration might reduce :: if sufficient glucose is consumed then the learning and cognitive functioning increases.

Fasting Your Belly

Caffeine is a stimulant, which means it increases activity in your brain and nervous system. It also increases the circulation of chemicals such as cortisol and adrenaline in the body. In small doses, caffeine can make you feel refreshed and focused.Keeps you awake making some sleep deals with hormones :: adenosine and adrenaline. It increases mental functioning depending on the dosage.Key to Hear : Always try to consume caffeine after 1 - 1.5 hr from the time you wake up.

Caffeine

Epinephrine or Adrenaline aren't responsible for increasing your focus but to provide energy and maintaining alertness.Dopamine doesn't provide us with happiness, it is the master regulator for focus and attention seeking.It is Oxytocin which is the joy giving hormone.

Myths To Clear

Binaural Beats : Voicing a sound in one ear and a different in the other. These beats carry a intuitive wave which increases process healing, creativity and relaxation.Key to Hear : Hear them 5 min prior to starting your task, helps in jumping through those alpha and gamma states.

Power Of Sound 

Meditating can change the structure and function of the brain through relaxation, which can reduce stress, anxiety, and depression. Increase focus and learning concentration. Improve memory and attention span.Disconnects us with the world and blazes out our focus for the given task. Use OM Chanting, Reverse Number Counting and Warm Nasal Breathing for maintaining a long-lasting habit.Key to Hear : Timings should be maintained, if delayed the sleep cycle may trip a lot. As when you reach your focused mind state shouldn't be the time you are heading to your bed.

Meditation

In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://www.eightsleep.com/huberman Virtusan: https://virtusan.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Focus Toolkit  (00:04:25) Momentous Supplements  (00:05:38) Thesis, LMNT, Eight Sleep  (00:09:37) The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine (00:15:15) Modulation vs. Mediation, Importance of Sleep (00:18:11) Tool: Binaural Beats to Improve Concentration  (00:20:54) Tool: White, Brown & Pink Noise, Transition to Focused State (00:22:55) Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity  (00:26:14) Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing  (00:31:22) How Many Daily Ultradian Cycles Can One Perform?  (00:34:14) AG1 (Athletic Greens) (00:35:35) Virtusan: Mental & Physical Health Journeys  (00:36:52) Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis (00:45:52) Tool: Foods to Improve Focus & Regulating Food Volume (00:47:53) Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness (00:52:55) Tool: Stress & Improved Concentration  (00:55:46) Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine  (01:00:39) Layer Focusing Tools & Design Your Own Protocols  (01:01:19) Tool: Short Meditation & Improved Ability to Refocus  (01:07:40) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods (01:12:13) Tool: Hypnosis & Focus/Deep Relaxation States (01:16:07) Optimal Time of Day to Use Specific Tools (01:16:46) Tool: Overt Visual Focus & Deliberate Gaze  (01:20:42) Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work  (01:24:43) Tool: Omega-3 Essential Fatty Acids  (01:27:28) Tool: Creatine Monohydrate  (01:29:10) Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic  (01:33:52) Tool: L-Tyrosine Supplements & Food (01:34:47) Combining & Choosing Focus Tools, Variability  (01:36:50) ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage (01:39:19) Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency  (01:42:56) Tool: Phenylethylamine & Dopamine (01:44:50) Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine  (01:46:46) Behavioral, Nutrition & Supplement Tools for Focus (01:49:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

health

Health

scienceandnature

Science & Nature

In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Focus Toolkit  (00:04:42) Sponsors: AG1, LMNT (00:09:37) The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine (00:15:15) Modulation vs. Mediation, Importance of Sleep (00:18:11) Tool: Binaural Beats to Improve Concentration  (00:20:54) Tool: White, Brown & Pink Noise, Transition to Focused State (00:22:55) Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity  (00:26:14) Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing  (00:31:22) How Many Daily Ultradian Cycles Can One Perform?  (00:32:28) Sponsor: AG1 (00:35:35) Virtusan: Mental & Physical Health Journeys  (00:36:52) Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis (00:45:52) Tool: Foods to Improve Focus & Regulating Food Volume (00:47:53) Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness (00:52:55) Tool: Stress & Improved Concentration  (00:55:46) Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine  (01:00:39) Layer Focusing Tools & Design Your Own Protocols  (01:01:19) Tool: Short Meditation & Improved Ability to Refocus  (01:07:40) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods (01:12:13) Tool: Hypnosis & Focus/Deep Relaxation States (01:16:07) Optimal Time of Day to Use Specific Tools (01:16:46) Tool: Overt Visual Focus & Deliberate Gaze  (01:20:42) Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work  (01:24:43) Tool: Omega-3 Essential Fatty Acids  (01:27:28) Tool: Creatine Monohydrate  (01:29:10) Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic  (01:33:52) Tool: L-Tyrosine Supplements & Food (01:34:47) Combining & Choosing Focus Tools, Variability  (01:36:50) ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage (01:39:19) Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency  (01:42:56) Tool: Phenylethylamine & Dopamine (01:44:50) Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine  (01:46:46) Behavioral, Nutrition & Supplement Tools for Focus (01:49:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

Focus Toolkit: Tools to Improve Your Focus & Concentration

Tools to Improve Your Focus & Concentration

“Whether you’re trying to garden or take a picture or write a book, your ability to make a creative mess is your most productive state. You want to be able to throw ideas all over the place, but you need to be able to start with a clear deck. One mess at a time is all you can handle. Two messes at a time, you’re screwed. ”

David Allen says: "Most people have never tasted what it’s like to have nothing on their mind except whatever they’re doing."

creativity

Creativity

How David Allen increased Drew Carey's Productivity

To thrive in today’s world of disruption and rapid change, your ability to learn fast will be your hidden advantage. In this fun, engaging and thought-provoking session, Nishant Kasibhatla, Guinness Record Holder (2011) and the only Grand Master of Memory in Singapore will show you how you can stay ahead of the curve, and be at the top of your game by learning how to master anything – in a quick, fun and easy way.

Mastery: How to Learn Anything Fast | Nishant Kasibhatla

Keep distractions away while inputting information to the brain.

Avoid Distraction

Spend at least twice the time implementing what you've learnt.

Implement what you learn

Best way to retain is to reflect on what you input and share with others.

Reflect

Simple steps to be able to learn anything.

To thrive in today’s world of disruption and rapid change, your ability to learn fast will be your hidden advantage. In this fun, engaging and thought-provoking session, Nishant Kasibhatla, Guinness Record Holder (2011) and the only Grand Master of Memory in Singapore will show you how you can stay ahead of the curve, and be at the top of your game by learning how to master anything – in a quick, fun and easy way. //Nishant's Online Courses Supercharge Your Memory Power: https://bit.ly/2zA0cC0 Learn the world's BEST techniques to remember any kind of information (names, books, speeches, words, numbers, facts.... anything!) // About Nishant Kasibhatla Nishant Kasibhatla is a Guinness World Record Holder (2011), a Grand Master of Memory & a Certified Speaking Professional (CSP). He helps executives, managers and leaders to attain peak mental performance and boost their productivity. In the last 23 years, Nishant has delivered his speeches and conducted workshops in 23 countries across 5 continents. His achievements and work has been featured in international media, such as Discovery Channel, South China Morning Post, Channel News Asia and many others. // Subscribe to the Ideas & Inspiration channel: https://bit.ly/2AfjxZD Ideas & Inspiration Facebook page: https://www.facebook.com/ideasandinspiration Try Audible and Get Two Free Audiobooks: https://amzn.to/38jc8UK

communication

Communication

To thrive in today’s world of disruption and rapid change, your ability to learn fast will be your hidden advantage. In this fun, engaging and thought-provoking session, Nishant Kasibhatla, Guinness Record Holder (2011) and the only Grand Master of Memory in Singapore will show you how you can stay ahead of the curve, and be at the top of your game by learning how to master anything – in a quick, fun and easy way.

//Nishant's Online Courses
Supercharge Your Memory Power: https://bit.ly/2zA0cC0
Learn the world's BEST techniques to remember any kind of information (names, books, speeches, words, numbers, facts.... anything!)

// About Nishant Kasibhatla
Nishant Kasibhatla is a Guinness World Record Holder (2011), a Grand Master of Memory & a Certified Speaking Professional (CSP). He helps executives, managers and leaders to attain peak mental performance and boost their productivity. In the last 23 years, Nishant has delivered his speeches and conducted workshops in 23 countries across 5 continents. His achievements and work has been featured in international media, such as Discovery Channel, South China Morning Post, Channel News Asia and many others.

//
Subscribe to the Ideas & Inspiration channel: https://bit.ly/2AfjxZD
Ideas & Inspiration Facebook page: https://www.facebook.com/ideasandinspiration
Try Audible and Get Two Free Audiobooks: https://amzn.to/38jc8UK

This channel features the best talks from the Ideas & Inspiration events where carefully selected speakers passionately share thought-provoking talks in the areas of self-development, personal growth, humanities, science, health, business, design, technology, and entertainment. Ideas & Inspiration is a global community of change-makers who believe in making the world a better place through the sharing of powerful ideas.

Ideas & Inspiration

During the day, all of us want to do a lot. It might be work-related, family-wise, school, or even something related to sports. But, most of us, find the 24h in a day to be not enough to get stuff done.Gates, Musk, and Bezos have as much time as you, and they're billionaires. Why?

Be as productive as you can

I know you get home after a full day of work and the only thing you want to do is go to bed and relax. But don't! Prepare your next day, schedule that meeting you've been wanting to have for the last 3 months, and schedule your relaxation and eating times. Set your alarm. Whatever! Just plan the day ahead and make sure to stick to your timings.Some good apps can be Todoist or Calendars.

Got to bed by organizing your next day

Start your day by checking what you have planned. What are the chores you have for the day. And, especially, look at the hours assigned to your appointments, and how much time are you giving to something. Does it require that much time? Is it that important? Make sure your tasks and schedules are flexible and make sure you are adjusting accordingly to your priorities.

First things first, what do you have to do?

Keep your priorities in check. Review your own paradigms and if these are the type of things you have been living up to. It's key to have your priorities updated because you might be allocating time to something not that important and you'll be wasting time.

Prioritizing 

Get off your phone. Leave it out of reach. You know that is something that is been bothering you, so just let it go!
Does it trouble your studies or your relationships with family and friends? It is an addiction, a drug and you should try and reduce that addiction. 
If you have trouble staying focused when on your computer install Extensions that block some websites, that can help.
I have ADHD and I'm medicated, but that is not the solution for most people. There are lots of options out there that you may try, just as the Pomodoro timer or leaving your phone in the other room.

Let go of your distractions

A few years ago I was introduced to sleeping cycles, something that has helped me a lot in my day-to-day. Did you know that 7 in 15 deaths, in the US, is related to sleep deprivation? So what are these sleeping cycles?  The sleeping cycles method is a way to wake up and not feel tired or like you would sleep for another 10 hours. They work in 90-minute blocks. This is, you should sleep in 90-minute blocks repeatedly. For example, if you go to bed at midnight you should wake up at 7:30 am. The recommended time you should sleep is 7:30h.SLEEPING IS KEY

Sleeping Cycles

I am a college student right now and something that has worked out for me in the 6 months has been the introduction of vitamins into my life. They help me focus, memory, and overall physique. I just take a small 5ml package every morning and it has been a huge help, especially during exam season. It is just you could give some thought about. Though it is not something that is cheap if you can try it.

Vitamins

Check this out if you are having problems with productivity or having things done.

Achieve productivity

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