Andrew Huberman’s Top 10 Hacks for ADHD & Focus

If you’ve ever struggled with staying focused, managing distractions, or simply getting things done, you’re not alone. Andrew Huberman, the neuroscientist and professor at Stanford University, has shared actionable, science-backed strategies to sharpen your focus and manage ADHD. Here’s a no-nonsense list of his most effective advice that you can start applying today.

Here are some biohacking tips and tricks to help you enhance your vitality:

1. Morning Sunlight Exposure (10-30 Minutes)

   • Start your day by stepping outside within 30 minutes of waking up. Aim for 10-30 minutes of natural sunlight exposure to regulate your circadian rhythm, which boosts dopamine and enhances focus. If you live in a low-light area, use a 10,000-lux light box for 10-20 minutes.

     
     

2. Time-Restricted Eating (TRE)

   • Eat all your meals within an 8–10-hour window, starting around 10 a.m. This improves mental clarity by optimizing energy levels and reducing brain fog. Avoid eating 2-3 hours before bedtime to improve sleep quality.

     
     

3. Caffeine Timing (Avoid Early & Late)

   • Delay caffeine intake until 90-120 minutes after waking up to prevent a mid-afternoon energy crash. Limit caffeine consumption to before 2 p.m. to avoid disrupting your sleep.

     
     

4. Cold Exposure (2-4 Times Weekly)

   • Take cold showers or ice baths at 50-59°F for 1-5 minutes. This boosts dopamine levels by up to 250%, which sustains focus and motivation for hours. Start small and build up your tolerance.

     
     

5. Deep Work Blocks (90-Minute Sessions)

   • Use the “90/30” rule: focus deeply for 90 minutes, then take a 30-minute break. Structure your day around 2-3 of these focused blocks for peak productivity. Turn off all notifications and use apps like Freedom to block distractions.

     
     

6. Optimize Sleep with Magnesium & Temperature

   • Take 200-400 mg of magnesium threonate or glycinate 30 minutes before bed. Keep your bedroom cool (60-67°F) to enhance deep sleep. Use blackout curtains or a sleep mask to eliminate light disturbances.

     
     

7. Use Specific Supplements for Focus

   • L-Tyrosine (500-2,000 mg): Take in the morning to support dopamine production.

   • Omega-3 Fatty Acids (2-3 g/day): Preferably high in EPA (at least 1,000 mg EPA per serving).

   • Rhodiola Rosea (200-600 mg): Take before high-demand cognitive tasks.

     
     

8. Daily Movement (45-60 Minutes)

   • Incorporate a mix of aerobic (e.g., brisk walking, cycling) and resistance training. Exercise increases norepinephrine and dopamine, improving attention and mood. For ADHD, prioritize movement in the morning to optimize focus for the day.

     
     

9. Limit Social Media to 30 Minutes Daily

   • Set strict time limits on apps like Instagram, TikTok, and Twitter. Excessive scrolling trains your brain for short-term dopamine hits, reducing your ability to focus on long tasks. Use tools like Screen Time or Digital Wellbeing to track and limit usage.

     
     

10. Box Breathing for Instant Calm

    • Practice “box breathing”: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Do this for 3-5 minutes whenever you feel overwhelmed or need to refocus. This technique lowers stress and improves cognitive control.

      
      

Improving focus and managing ADHD doesn’t have to be complicated. By integrating these proven strategies from Andrew Huberman into your daily routine, you can unlock better productivity, sharper focus, and more mental clarity. Start with one or two of these tips today and watch your ability to concentrate soar. This post is just the beginning.

Did we miss anything? Share your favorite focus hacks in the comments!

Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult a qualified healthcare professional for personalized recommendations.