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 Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Articles Acute Stress Improves Concentration Performance: https://bit.ly/3wVuJoh Human physiological responses to immersion into water of different temperatures: https://bit.ly/3ep6Z5x Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: https://bit.ly/3ai0X4D Books Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body: https://amzn.to/3wXsKj8 Resources Huberman Lab Toolkit for Sleep: https://hubermanlab.com/toolkit-for-sleep BrainWave (App Store): https://apple.co/3QavGzO Brain Waves (Google Play): https://bit.ly/3enO8HP White, Pink vs. Brown Noise: https://youtu.be/aiyh2j-BfkQ Madefor NSDR: https://youtu.be/pL02HRFk2vo Reveri: https://www.reveri.com Anna Park Yerba Mate: https://amzn.to/3wzvfrV Examine: https://examine.com Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com