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

Here are my notes for the podcast episode above. You can find timestamps in the description of the YouTube video.

Show Notes

Takeaways (Episode Summary Timestamp)

1. Bright overhead lights increase alertness (usually best to do this in the morning).
2. Place what you’re focusing on directly in front of you and keep it within the visual window.
3. Place what you’re focusing on at eye level or above if you want to increase your level of alertness.
4. Aim to stand for around half of your work day. Movement is still much better than sitting or standing.
5. Binaural beats at 40 hertz have decent evidence for general cognitive improvements.
6. Use the cathedral effect and time of day to match my type of work (Analytical versus Creative work)

Light & Visual system

• The goal is to match your level of alertness to the task you want to perform.
  • Being too alert is just as ineffective as being too relaxed.
• Look at eye level or above eye level to increase alertness. Look down to decrease alertness.
  • Put the computer monitor higher when you want to be alert.
  • I bought my monitor mounting arms from EffyDesk (affiliate link)
• Three Natural Phases of the day:
  • Phase 1 (From waking up to 8hrs later)
    • Light up the work environment as bright as possible.
      • Sunlight is best, bright blue lights are second best (light pads and ring lights)
    • Overhead lights stimulate signal alertness.
    • Great time for analytical and focused work (correct answer type work).
  • Phase 2 (From 8hrs after waking to 16hrs)
    • Dim the lamps and screens. Use warmer colours such as red. Lower the sources of light below eye level.
      • I use the f.lux app to automatically match my screen brightness to my circadian rhythm
    • Better for abstract and creative thinking
  • Phase 3 (pre-sleep and sleep)Avoid light as much as possible.
    • Candles don’t affect the circadian rhythm as much as LED lights.
• Adjust your visual window size so it fits the blinders on a horse.
  • Ultrawide screens or multiple monitors can be distracting.
  • Can use a hoodie to limit visual window to increase focus.
• Take a 5 minute break to look into the distance (wide gaze) for every 45 minutes of narrow focus.
  • Can help reduce the onset of myopia and other symptoms.
• Cathedral effect:
  • higher ceilings lead to more expansive thinking.
  • Go outside or tall ceiling in phase 2 for creative work.
  • Wear a ball cap or hoodie for low ceiling in phase 1 type work.
• Focus on something for 30 seconds before a work bout to increase focus and alertness.

Noise

• Lots of variation across individuals and even variation within individuals when it comes to noise tolerance/preference.
  • Really have to be in tune with how you’re feeling at that particular moment.
• Binaural beats around 40 hertz plus-minus 5 hertz have decent evidence for general cognition.
  • Pure binaural has been shown to be more effective than beats with rain or waves.

Body Posture

• Sit and stand is the way to go.
  • Cutting your sitting time in half can have very powerful benefits.
  • Half standing and half sitting is probably best. Movement is key. Katy Bowman – Move Your DNA.
• Switch seats when attending conferences to switch things up.
  • We could test this anecdotal evidence with via an RCT in classrooms.

Read This Next

• Here is a link to other book notes and podcast notes I’ve written.
• Cal Newport Was Wrong
• Productivity for Students
• Productivity Tools Don’t Work
• What I Learned from Tracking my Mood for 1000 days
• My 10-day Vipassana Silent Retreat Experience
• New Year’s Resolution ➡️ New Month’s Resolutions
• Make Contracts Work for You
• Atomic Habits Book Review
• The Do-Nothing Morning Routine Experiment

Affiliate Links

• My Monitor Arm – EffyDesk
• I take my book notes using Readwise.
• No Fee Credit Card – Neo Financial
• Invest Automatically – Wealthsimple Invest Robo-Advisor
• Build your own portfolio – Wealthsimple Trade
• Save money and make a little – EQ Bank High-Interest Savings Account
• Deep Work – Cal Newport
• Move Your DNA – Katy Bowman
• Atomic Habits – James Clear
• Getting Things Done (GTD) – David Allen
• 7 Habits of Highly Effective People – Stephen R. Covey
• Tiny Habits – BJ Fogg