Huberman Lab
In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity.
I explain how key environmental factors such as lighting, the physical layout of your work area and desk setup can influence attention and performance. I also discuss how specific types of sounds can enhance focus and how to adjust your work environment for particular tasks. These practical, flexible protocols can be applied whether you are working from home, in an office or on the road.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
Timestamps
(00:00:00) Workplace Optimization for Performance
(00:00:36) Clutter, Variables for Workspace Optimization
(00:02:41) Vision & Light, Tool: Mornings & Bright Light; Windows
(00:04:45) Afternoon, Evenings & Light; Tool: Dimming Lights
(00:07:13) Sponsor: Eight Sleep
(00:07:13) Alertness & Visual Focus, Tool: Screen Placement
(00:10:23) Vergence Eye Movement & Alertness, Tool: Visual Breaks
(00:13:08) Cathedral Effect, Creative vs Analytical Thinking, Tool: Ceiling Height by Task
(00:16:08) Sponsor: AG1
(00:16:08) Background Noise to Avoid; White Noise, Pink Noise
(00:20:41) Sound Patterns to Improve Concentration
(00:24:00) Tool: Binaural Beat Frequency for Focus; Dopamine
(00:25:33) Tool: Managing Interruptions
(00:25:29) Sponsor: ROKA
(00:26:57) Sit or Stand for Work?, Tool: Sit-Stand Desk
(00:30:45) Key Takeaways, Flexibility & Changing Locations
Learn more about your ad choices. Visit megaphone.fm/adchoices
Dr. Cal Newport: How to Enhance Focus and Improve Productivity
In this episode, my guest is Dr. Cal Newport, Ph.D., a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible…
How Placebo Effects Work to Change Our Biology & Psychology
In this episode, I discuss placebo and belief and mindset effects — all of which exert a powerful and real influence on our biology and psychology. I discuss how your beliefs and expectation that a…
AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More
Welcome to a special edition of the 16th Ask Me Anything (AMA) episode, part of Huberman Lab Premium, recorded in Sydney, Australia. This episode is a recording of a live stream AMA, originally exclusive to…
Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds
In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, bestselling author, and founder of Good Inside, an education platform for parents and parents-to-be. We discuss actionable protocols for raising resilient, emotionally…
Dr. Mark D’Esposito: How to Optimize Cognitive Function & Brain Health
In this episode, my guest is Dr. Mark D’Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of…
How to Improve Oral Health & Its Critical Role in Brain & Body Health
In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize…
Dr. Kay Tye: The Biology of Social Interactions and Emotions
In this episode, my guest is Dr. Kay Tye, PhD, Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis…
AMA #15: Fluoride Benefits/Risks & Vagus Nerve Stimulation
Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support…
Tools to Enhance Working Memory & Attention
In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working…
Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer
In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast. We each present a peer-reviewed…