In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. I discuss how to adjust light, physically arrange your work environment, and leverage body posture to enhance productivity. Additionally, I explore how to shift your work environment for particular types of tasks. Moreover, I review the role of body movement in the workspace. I also discuss sound-based tools that can either enhance or diminish cognitive functioning (the ability to focus on deep work). I describe a particular frequency of binaural beats that studies show can be used to enhance memory and recall. This episode covers quality peer-reviewed findings practical tools anyone can use, regardless of budget, in order to optimize their workspace to achieve heightened levels of productivity, increased alertness and focus, and creativity. Thank you to our sponsors<ul>
<li>LMNT: <a href="https://www.drinkLMNT.com/huberman">https://www.drinkLMNT.com/huberman</a>
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<li>AG1 (Athletic Greens): <a href="https://www.athleticgreens.com/huberman">https://www.athleticgreens.com/huberman</a>
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<li>Theragun: <a href="https://theragun.com/huberman">https://theragun.com/huberman</a>
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</ul> Our Patreon<a href="https://www.patreon.com/andrewhuberman">https://www.patreon.com/andrewhuberman</a> Supplements from Thorne<a href="https://www.thorne.com/u/huberman">https://www.thorne.com/u/huberman</a> Social &amp; Website<ul>
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</ul> Links<ul>
<li><a href="https://assets.csom.umn.edu/assets/71190.pdf">The Influence of Ceiling Height</a></li>
<li><a href="https://asa.scitation.org/doi/10.1121/10.0006383">Heating, Ventilation, &amp; AC Noise During Mental Work</a></li>
<li><a href="https://www.tandfonline.com/doi/abs/10.1080/00140130412331311390">Office Noise &amp; Employee Concentration</a></li>
<li><a href="https://www.mdpi.com/1660-4601/18/21/11604">Effects of a Workplace Sit-Stand Desk Intervention on Health &amp; Productivity</a></li>
<li><a href="https://link.springer.com/article/10.1007%2Fs00221-021-06155-z">Effects of Binaural &amp; Monaural Beats on Attention</a></li>
<li><a href="https://www.nature.com/articles/s41598-020-63980-y">40-Hz Binaural Beats Enhance Training to Mitigate the Attentional Blink</a></li>
</ul> Timestamps<ul>
<li>(00:00:00) Arranging Environment for Focus</li>
<li>(00:02:40) LMNT, AG1 (Athletic Greens), Theragun</li>
<li>(00:07:55) How to Increase Focus</li>
<li>(00:10:02) Lighting Your Work in Phase 1</li>
<li>(00:16:00) Lighting Your Work in Phase 2</li>
<li>(00:19:45) Lighting Your Work in Phase 3</li>
<li>(00:24:17) Where to Look While You Work</li>
<li>(00:28:02) Arranging Your Environment</li>
<li>(00:31:24) Body Posture</li>
<li>(00:34:22) How Long to Do Deep Work</li>
<li>(00:36:50) Set the Right Visual Window Size</li>
<li>(00:42:15) 45 min / 5 min Rule</li>
<li>(00:44:23) The Cathedral Effect: Analytic vs Creative Work</li>
<li>(00:55:50) Leveraging Background Noise</li>
<li>(01:02:20) Binaural Beats for Work</li>
<li>(01:06:38) The Best Binaural Frequency for Work</li>
<li>(01:11:17) How Binaural Beats Increase Focus</li>
<li>(01:13:56) Minimizing Interruptions</li>
<li>(01:20:01) Sit or Stand, or Both?</li>
<li>(01:25:18) Movement in the Workspace</li>
<li>(01:31:00) Summary &amp; Shifting Work Environments</li>
<li>(01:39:36) Zero-Cost Support, Sponsors, Patreon, Instagram, Twitter, Thorne</li>
</ul> Title Card Photo Credit: <a href="https://www.blabacphoto.com/">Mike Blabac</a> <a href="https://hubermanlab.com/disclaimer/">Disclaimer</a>

Optimizing Workspace for Productivity, Focus, & Creativity | Huberman Lab Podcast #57

The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.