Sleep is brain maintenance
While you sleep, your brain stores what you have learned and clears out waste. Short sleep hits your memory the next day.
Better sleep →Home / Focus
Sharper focus and better memory
Your brain can be trained and looked after, just like the rest of your body. Here are the principles biohackers use for better focus and memory, and habits you can test this week.
Four principles
01
02
Exercise builds the brain
Cardio increases blood flow to the brain and the production of BDNF, a protein that helps brain cells form new connections.
Exercise → 03
Cold for alertness
A short cold shower or plunge raises noradrenaline, which plays a central role in focus and attention.
Cold plunge benefits → 04
Creatine and omega-3
Creatine improved short-term memory and reasoning in a systematic review. Omega-3 (DHA) is an important building block in the brain.
Supplements worth taking →Try this for a week
Test what gives you better focus. Pick one or more habits, try them for seven days and notice how your concentration changes.
- Work in 50-minute blocks without your phone, with 10-minute breaks
- Take a brisk walk before you need to think hard
- Drink your coffee before lunch, not in the afternoon
- Breathe slowly through your nose for two minutes when you feel stressed
- Sleep at least seven hours every night
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Read about the profiles
- Dave Asprey → Head Strong
- Wim Hof → Breathing and cold