Concentration
Do a short warmup before a focus session
Every focus session needs some sort of adrenaline and acetylcholine. You can get these by starting with some easy tasks then moving onto harder ones. Or, do an inhale emphasized breathing exercise.
A Wim Hoff breathing exercise helps you switch into a focused state in just 3-5 minutes
Listen to binaural beats
40Hz binaural beats have been shown to increase concentration by increasing levels of acetylcholine and dopamine. You can play it using headphones during a focus session but don’t extend for longer than 60 minutes
Focus in 90 minute intervals
Your body has something called “Ultradian rhythms”. Every 90 minutes, you switch between a focused, alert state, into a calm, peaceful state. Working for more than 90 minutes gives you less output compared to working in 90 minute cycles
Use intrinsic motivation
So the next time you want to learn something and can’t focus, say: this could be the most interesting subject I've read about.
White noise and pink noise help you start learning
White noise played a bit far from you (so not through headphones) have been shown to help you get alert. But be careful, this can be irritating when used to much. Disruptive background noises can restrict mental performance and cause cognitive problems in the long run.
Workspace
Strong lights increase focus
Similar to the typical morning sunlight protocol, lights have a strong effect on your nervous system and energy levels. Especially overhead lights. So increase the intensity of light in the place you are working. You can use a light pad and put it next to you/above you
Decrease interruptions
Interruptions force you to shift focus (context-switching). First, this shift in focus uses energy and second, every time you shift focus you need to actively work to regain it. This could take as long as 10-20 minutes.
Position your screen up at eye level or higher
When you look down, your eyes act like you are going to sleep. So doing the opposite makes you more alert.
You can put your laptop/computer on a box or stack of books to elevate it. Or, if you have the budget, set up a monitor with a wireless keyboard and mouse
Switch between sitting and standing
Standing increases alertness and encourages movement. But you don’t need to stay standing up the whole time. Choose an interval (ex. 30 minutes) and switch.
You can move your laptop to a higher desk
Declutter your workspace
Objects in your visual space drag your mental attention. It could also increase the likelihood that you get distracted from something. So, remove any unnecessary objects from arm’s reach and field of view.
Use a narrow visual window
Mental focus follows. This means that if your eyes focus on one point (like a laptop), your concentration strengthens. You need to limit viewing things through the sides of your eyes.This is hard to do but you can just turn your workspace to face a corner.
Energy
Fast until noon
Fasting makes you feel a little agitated and increases adrenaline. This helps you learn, focus, and perform better. Note that what breaks a fast depends on your insulin sensitivity. Water, tea, and caffeine (without sugar) are fine.
Use your phone for less than 2 hours a day
A study showed that children who use their phone for more than an hour a day started having difficulty concentrating. Phones have a ton of overwhelming information. Although we already perceive these bits in the physical world, we usually dilate our visual window but a phone has a narrow width.
Add a bit of salt to your water
Sodium is the way your neurons communicate, you need to have enough salt in your body for your brain and nervous system to function well.
So adding a bit of salt improves mental and physical performance
Generalized recommended mineral intake: 3.2-4.8g of sodium, 4g of potassium
Note: Make sure to know your blood pressure before adding salt.
Delay Caffeine Intake
Taking caffeine too early makes you to crash in the afternoon. Aim to delay by 60 to 90 minutes after waking up.
Use hypnosis
Stage hypnosis and self-hypnosis are not the same. Self-hypnosis is a therapeutic tool used to enter a state of focused attention
Try it with this app
Creativity
Play
Playing, especially in groups, is how we learned how the world as kids. Furthermore, even as adults, adopting different avatars and experiences enhances neuroplasticity and creativity.
Playing helps you take risks without worrying about consequences. This allows you to do things you wouldn’t have done otherwise. And, hence, makes you more creative.
Look for an activity that involves novel thinking like role-play, escape rooms, and fantasy video games. As opposed to linear playing like chess and puzzles
How to Lucid Dream
Lucid dreaming creates all sorts of weird connections. This can give you insights that you can’t get when being in the real world.
To do this, you need to set a cue to remind you that you are awake. Maybe look at your watch or ring when you are awake. If you ever look at your hand and don’t see them, then you’re probably dreaming. A few moments after, you’ll know you’re in a dream and have the capability to control it and bend reality however you want
Go to messy, outdoor environments
Going outside your typical environment, especially outdoors, helps you enter into a more creative state.
High ceilings/no ceilings
Known as the Cathedral Effect: Thinking becomes smaller and more constricted in tighter visual fields.
High ceilings activate concepts related to abstraction and creativity whereas low ceilings promote detailed and concrete work
ADHD
Omega 3 fatty acids for ADHD, depression, and general health
Omega-3 can positively modulate pathways for attention and focus and generally have positive health benefits.
Some studies show that Omega 3 fatty acids can allow adults with ADHD or mild attention deficit issues to function well on lower doses of medication.
Dose: above 300mg per day of DHA for attentional effects
Count number of heartbeats
If you sit calmly and direct awareness toward heartbeat you will turn up interoceptive awareness and be more connected to gut instincts
Limit/eliminate sugar
Reducing simple sugar intake and certainly highly processed foods(ice cream, candy, chips,…) seem to improve symptoms of ADHD in both children and adults.
Do a physiological sigh every 5 minutes when using your phone
You might not be aware of it, but when you’re using your phone, you forget to breathe. This has a lot of indirect effects on mood and focus.