Optimizing Workspace for Productivity, Focus, & Creativity

This podcast is probably the one thing that’s had the single biggest impact on my life in the last few months, the advice here is amazingly useful, and I always come away understanding the content well enough to convince my friends too

Someone (@Beto5) wrote on one of the earlier episodes that this podcast was like having a manual for life, and I completely agree.

Just sharing my notes. I posted this on Medium as well for your convenience (easier to read) Summary: 1. Bright lights during phase 1 of the day. 2. Place visual focus direct in front of you. Restricted visual window. 3. Put screens at nose level (at least). 4. Avoid reclining 5. Half stand and half sited work. 6. Avoid white noise. 7. Pursue 40 hertz binaural beats during work bout or prior to work bout. 8. Stationary tread mill increases alertness and focus. 9. Cathedral effect: focused and analytical work: low ceiling space. Creative work: high ceiling environment. 10. Limit interruptions 11. Changing environments might be beneficial. Three phases of the day: - Phase 1: From waking up to 8hrs later: ○ high levels of dopamine and norepinephrine. ○ State of high alertness. ○ Light the environment as much as we can. Overhead light is great. ○ Analytical and focused work. ○ Sunlight is the best way to activate the brain and body. Sunlight thru the window is 50times less effective than without the window. - Phase 2: from 8hrs after waking to 16hrs ○ Bring down levels of light. Dim the lamps and screens. ○ State: high serotonin. § Better for abstract and creative thinking - Phase 3: pre sleep and sleep. ○ Limit bright light. Just to the amount that is safe. Light: § It depletes melatonin levels § Shifts circadian clock: the body suffers jet lag. Visual focus: - Where we look and levels of alertness are highly correlated. ○ When we look down the neurons trigger calmness and sleep. ○ When we look up the neurons trigger the activation of alertness. - Screen should be at least to nose level. - Bringing your visual to a narrow space enhances focus. - Make sure that whatever you are looking at is straight in front of your eyes. - If i look into a narrow space, they create alertness but also require energy, so it's demanding. - For every 45 minutes focused on something narrow, get 5 minutes of relaxing eyes (ideally, take a walk). Body posture: - When we are standing up, locus coeruleus neurons become more active (they become even more active when moving). This activates alertness. - Never do: sit down and immediately focus on something (unless you are stressed or highly motivated). - Expect 6 minutes to "warm up" the alertness and focus. The Cathedral Effect: - Lower ceiling (detailed and restricted thinking) vs higher ceiling (abstract thinking & ideas). - When we are in a small space, we are more restricted. If there is a lot of space, we go to more abstract thinking. - If you need analytical work, and the space is too broad or ceiling too high, you can put on a hat. It restricts the visual angle and focus. Noise: - Avoid: Air conditioner noise or heat generating noise. White noise can cause impairments in development of auditory system in children. ○ When there's ongoing sound, the auditory system is listening even if you are not aware. The brain becomes more alert. ○ Pink noise vs brown noise vs white noise: different frequencies. - Monaural beats - Binaural beats: the difference between the two patterns of beats that are listened by each ear leads. ○ Best frequency: 40 hertz. Optimal for learning, memory and recall. § Increases striatal dopamine release: more focus and motivation. § Increases spontaneous blink rates. ○ We can engage in the binaural beats a little before doing the work, so you start the "warm up". Interruptions: not just bad because you lose x amount of time, but because it takes more time to focus again. Sit or stand doing work: - A combination of both is best. ○ Reduced neck pain, increases in health and vitality, improvement in cognitive performance and productivity. - Ratio: 50% standing and 50% sitting. - Starting to work in a standing desk requires some time to adapt. Movement while working: - It improves cognition - No difference between treadmill and cycling. - Moving improves attention and cognitive control scores. But it worsens verbal memory. ○ Active working stations are good for analytical work. But not for verbal work. - Forward movement generation: there is optic flow, which quiets fear, anxiety and vigilance. Ambulation increases epinephrine. Twitter @Juampiaranovich you can find the article

Andrew Huberman podcasts are truly one of the best sources of knowledge on YouTube right now. Hats off to you sir 👏👏

The idea that it takes 6 minutes to get really focused combined with the suggestion to make your morning workspace super bright is extremely helpful! I’m noticing that I’m more focused and less frustrated about the 6 minute warm up. Thank you again Dr. Huberman!

Making Mondays feel like Friday’s out here, Huberman crew! Thank you

The comment section below Huberman Podcast episodes is probably pretty damn unique on this platform ;) Definitely shows that content creators themselves have a huge influence over what kind of crowd they attract and foster. Anyway I wanna second the general consensus in here, this series is definitely one of the most positive forces in my life as of late.

Thank you Professor Dr. Huberman for sharing your wealth of knowledge on these important health topics with the general public. I am sure you have changed many lives, and you certainly have changed mine. As a health-conscious neuroscience nerd, this is my favourite podcast of all time.

Good morning everyone let's get ready to grow and learn from our beloved Professor Dr. Andrew Huberman 🤲

I can’t believe I’ve been watching these every Monday for over a year

I started watching you religiously in December. I’m fascinated with your presentation, it captures my attention and I put your advice to practice. I had to share my excitement with my 26 year old son and ironically he already watches you. I’m 56 and we both gain from your free education. Thank you for this! I’m trying to keep healthy because taking a vaccine every 6 months is not in my agenda, so staying healthy is my priority. Once again, thank you. I listen to you every night and wake up ready to put what I learned into motion the next day. I’m happy.

The podcast series is like a summary of all the productivity/health/fitness articles I am supposed to read - but just don’t have the time to get to it. I appreciate your effort in educating the public. Thanks

The only professor on YouTube that I can listen to without my mind wandering as much as it does when listening to lectures. You are amazing. Thank you 🙏

You're the best in your field. You explain stuff so professionally that even the most complicated facts look really enjoyable and easy. You're great at knowing what things people need to know to increase their life quality ❤🙏🏻

Dr. Andrew, I have a suggestion for your next podcast. I have always found the subject of humor to be fascinating, and I think it would be a great episode to try to understand what causes laughter from a neurologic standpoint, and how laughter impacts our body and brain. By the way, I am forever grateful for this podcast and how useful it is on a day-to-day basis

These weekly episodes are just getting better and better, I'm so happy to find your podcast Dr Andrew!

The information you are giving us is priceless. I have improved my scores in maths and abstract reasoning exams from 1-2 average score to 7-9 average, and with just one 90 min bout of learning /day. It is incredibly useful and I cannot be more grateful. Just keep on!

Mate, I love you. I understand exactly what ur saying all the time. And all your topics are on point with what's relevant to me. I like the black shirt too 👍👍

Thankfully this podcast has been here the last 2 years. It's a safe space every Monday...in an ever changing world trying to balance itself out and striving for chaos at the same time it is reprieve. Peace and love to all

The Huberman lab podcast is all about what internet was meant to be in the first place: a place where people would share the best of humanity to each other instantly, at no cost. Thank you, Dr. Huberman, for your interest in making humanity a better place for all of those who are interested in education and science.