Focus Toolkit: Tools to Improve Your Focus & Concentration | Episode 88
Main Takeaways
Epinephrine increases energy and alertness but is not sufficient for focus; acetylcholine directs attention and focus to a specific spot; dopamine is necessary for ongoing focus.
Listening to particular sounds and conditions can improve cognition; white, pink, and brown noise can amplify prefrontal cortex activity, while binaural beats place the brain in a relaxed state for learning.
Our body's rhythms are generally broken up into 90-minute cycles that govern focus and brain cycles throughout the day; you must take breaks between 90-minute cycles of productivity and expect to hit 2-3 focused bouts per day.
The ability of neurons to encode information is related to blood glucose levels, and a fasted state can help with focus because there is less parasympathetic activity taking place.
Two ends of a U-shaped glucose/focus spectrum exist: very fasted states increase focus, while a full belly reduces it; sufficient blood glucose will increase cognitive function.
True states of ketosis can enhance brain function and cognitive state because ketones can be used by neurons, and reducing simple sugar and highly processed foods improves ADHD symptoms in children and adults.
Caffeine enhances wakefulness and alertness via adenosine and epinephrine systems, improving mental and physical focus; however, the dosage will depend on caffeine tolerance and should be delayed for 90-120 minutes after waking to give natural hormones levels a chance.
Using ultradian cycles to increase focus requires taking breaks between focused bouts of work, and the number of focused bouts performed throughout the day depends on how well you slept and how long it takes to get into a focused state.
Accepting the fact that occasionally focus will stray and your ability to get back into focus is the key to maintaining focus; using sound to enhance focus should be used sparingly and not for hours on end.
Finally, sleep modulates almost every process in the brain and body, including hormones, metabolism, energy, and focus; getting enough sleep is crucial for maintaining focus and productivity.
