DeepSummary
In this episode, Andrew Huberman answers a question from a listener about leveraging ultradian rhythms, which are cycles shorter than 24 hours, for focused work and learning. He explains that he aims for one or two 90-minute focused work sessions per day, aligned with the body's natural cortisol fluctuations that promote alertness and focus.
Huberman provides detailed guidance on how to identify one's optimal ultradian cycles by paying attention to peaks in mental and physical energy throughout the day. He suggests monitoring over a few days to determine the best times for focused work blocks, and structuring these blocks with an understanding that maximum focus typically lasts about 60 minutes within the 90-minute window.
Huberman also discusses the neurobiology behind ultradian rhythms and their connection to neuroplasticity and learning. He emphasizes treating these focused work periods as valuable opportunities for skill acquisition and cognitive enhancement, while noting that the actual rewiring of neural connections occurs during subsequent sleep and periods of rest.
Key Episodes Takeaways
- Aim for 1-2 focused 90-minute work sessions per day aligned with natural cortisol/alertness peaks
- Monitor individual rhythms over a few days to identify optimal ultradian cycles for focused work
- Structure sessions for 60 minutes of deep focus within the 90-minute window
- Get morning sunlight/exercise to promote earlier cortisol peak for additional work session
- The key to learning is triggering neuroplasticity during work blocks and solidifying it through sleep/rest
- Physical skills and exercise can also be enhanced by leveraging ultradian rhythms
- Consistent practice accessing focused states makes it easier over time
- While rare, 3 focused sessions may be possible; 4 is extraordinary for most people's schedules
Top Episodes Quotes
- “The changes in cortisol that occur throughout the day involve, yes, a big peak early in the day if you're getting your sunlight and caffeine and maybe even some exercise early in the day. But typically that peak comes early, and then across the day, the baseline jitters a little bit. It comes down, but it bounces around a little bit.“ by Andrew Huberman
- “Please also remember that even though it's an Altradian 90 minutes work block, the neuroplasticity is going to be best triggered within a 60 minutes portion of that.“ by Andrew Huberman
- “These opportunities for focused learning that occur in these 90 minutes ultradian cycles are really terrific opportunities. They are offered to you at least twice every day, and you can really learn to detect when they occur and when they're likely to occur.“ by Andrew Huberman
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Episode Information
Huberman Lab
Scicomm Media
11/2/22