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Focus Toolkit: Tools to Improve Your Focus & Concentration

Huberman Lab

NOTE

Using overt or covert attention in practice to improve focus

Start with a low bar and set a timer to focus on one location for 30 seconds. Add five seconds each day. If you miss a day, do the practice for the same amount of time as before. Gradually increase the time you can focus overtly or covertly. This practice helps you get into a focused state. Warm up with a 30-second to three-minute period of anchoring your vision to one location before doing work. If your concentration drifts, refocus on a location to ramp up your focus. Athletes use this practice to improve concentration. Apply this visual focus technique to enhance your ability to learn or perform.

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