Optimizing our workspace is crucial to our productivity, creativity and overall wellbeing. Recently, Dr. Andrew Huberman, a neuroscientist at Stanford University, shared some interesting insights on how we can optimize our workspace to increase focus and productivity. Here are some of his suggestions:
Light exposure after waking up: Dr. Huberman recommends getting light exposure within the first hour of waking up. This could be from natural light or a selfie light (ring light) or desk light. The light helps to reset the circadian rhythm and prepare the brain for the day ahead.
40 Hz Binaural beats: Before working on a cognitive task, listening to 40 Hz Binaural beats can help increase focus and productivity. Binaural beats are two different tones played at slightly different frequencies, which can have an effect on brainwave activity. According to Dr. Huberman, listening to 40 Hz Binaural beats for 10-15 minutes before a cognitive task can help increase alertness and focus.
45 minutes of focused work and 5/15 minutes of panoramic break: Dr. Huberman recommends working in focused 45-minute intervals, followed by a 5-15 minute panoramic break. A panoramic break is an activity that involves looking at faraway objects, preferably outside. This helps to reduce eye strain and increase cognitive function.
Laptop/book/material should be at nose or above level: To prevent hunching over and straining the neck, Dr. Huberman suggests positioning your laptop, book or material at nose level or above.
Use a focus cap/normal cap with t shirt/towel preferably black/cap with visor/hoodie or just a black t shirt: Dr. Huberman recommends wearing a focus cap or a normal cap with a black t-shirt, visor or hoodie. The cap can help block out distractions and create a focused environment. The black t-shirt can help reduce peripheral vision distractions.
6 minutes minimum to get into focus mode: Dr. Huberman suggests taking at least 6 minutes to get into a focused state before starting a task. This could involve deep breathing or meditation to calm the mind and increase focus.
Minimize interruptions by keeping phone in silent/airplane mode: To minimize distractions, Dr. Huberman suggests keeping your phone on silent or airplane mode during focused work time.
In summary, optimizing our workspace can have a significant impact on our productivity and overall wellbeing. By incorporating these suggestions from Dr. Huberman, we can create a focused and productive environment that allows us to do our best work.