The Ideal Length of Time for Focused Work | Dr. Andrew Huberman

Summary

The speaker emphasizes the significance of 90-minute ultradian cycles for optimal focus and productivity. They suggest setting a timer for this duration, acknowledging the initial 5-10 minutes as a warm-up. The importance of deliberate decompression, such as taking breaks for non-focused activities, is highlighted to rejuvenate mental energy, drawing parallels to rest periods in physical exercise. The speaker also humorously critiques phone usage in restrooms, attributing increased wait times to this habit.

Takeaways

• 🕒 The human brain and body operate in 90-minute cycles known as ultradian rhythms, suggesting an ideal focus duration of 90 minutes or less.
• 🔍 The first 5 to 10 minutes of a focus session are typically a transition period, where the mind warms up to the task at hand.
• 🎯 It's important to recognize when focus wanes and to actively redirect attention back to the task, akin to narrowing a broadened arrowhead.
• 🏋️‍♂️ The brain is a high consumer of metabolic energy, which can lead to feelings of tiredness or exhaustion after intense focus periods.
• ♨️ After a focus session, it's beneficial to engage in deliberate defocus for at least 10 minutes, ideally up to 30 minutes, to allow the mind to rest.
• 📵 The speaker advocates for avoiding phones during breaks to facilitate deliberate decompression and mental rest.
• 🚶‍♂️ Deliberate decompression involves engaging in activities that do not require high levels of concentration, such as menial tasks or simply idling.
• 🏠 The speaker humorously attributes increased restroom wait times to people using their phones in the bathroom, advocating for phone-free breaks.
• 💤 Sleep is the ultimate form of decompression and restoration, highlighting the importance of rest for focus and overall cognitive function.
• 🔄 The speaker emphasizes the cyclical nature of focus and rest, suggesting that regular breaks and decompression are essential for maintaining the ability to focus intensely.
• 🌟 The script suggests that understanding and adhering to these focus and rest cycles can lead to more effective and sustainable productivity throughout the day.

Q & A

What is the significance of ultradian cycles in relation to focus and productivity?

Ultradian cycles, which are approximately 90-minute intervals, are significant because they represent the natural rhythm of our brain and body's focus and energy levels. Aligning work and focus sessions with these cycles can enhance productivity and mental performance.

How does the concept of circadian cycles differ from ultradian cycles?

Circadian cycles refer to the roughly 24-hour cycle that governs our sleep-wake patterns, while ultradian cycles are shorter, approximately 90-minute cycles within each day that influence our focus and energy levels.

What is the suggested ideal duration for a focused session based on the ultradian cycle?

The ideal duration for a focused session is about 90 minutes or less, as this aligns with the natural ultradian cycles of the brain and body, allowing for optimal focus and energy.

Why is it important to acknowledge the first five to 10 minutes of a 90-minute focus session?

The first five to 10 minutes of a 90-minute focus session are considered a transition time, which is like a warm-up for focus. Acknowledging this helps in setting realistic expectations and easing into the focused work.

What is the role of deliberate decompression in maintaining focus throughout the day?

Deliberate decompression, which involves taking breaks to engage in less mentally demanding activities, is crucial for mental restoration. It helps to prevent mental fatigue and allows for repeated intense bouts of focus throughout the day.

How does the speaker suggest dealing with a loss of focus during a focus session?

The speaker suggests that when focus flickers or jumps out, the key is to actively shift it back and narrow it once again. This active process requires metabolic energy, emphasizing the importance of mental effort in maintaining focus.

What is the speaker's opinion on using phones during breaks, such as when walking to the bathroom?

The speaker advises against using phones during breaks, including while walking to the bathroom, as it prevents the mind from decompressing and resting, which is essential for maintaining the ability to focus.

Why does the speaker find the increase in restroom wait times in public places annoying?

The speaker finds the increase in restroom wait times annoying because it is likely due to people using their phones in the bathroom, which goes against the idea of deliberate decompression and can be seen as a societal trend that hinders mental rest.

What is the connection between the ultradian cycles and the speaker's advice on taking breaks after focus sessions?

The connection is that the ultradian cycles inform the speaker's advice on taking breaks. Since our brain and body operate in 90-minute cycles, taking breaks after focused sessions allows for mental restoration and preparation for the next cycle of focus.

How does the speaker describe the brain's consumption of metabolic energy in relation to focus?

The speaker describes the brain as a 'glutton' with respect to caloric need, emphasizing that the brain is the chief consumer of metabolic energy. This consumption is particularly high during focused mental work, which can lead to feelings of tiredness or exhaustion.

What is the ultimate form of restoration according to the speaker, and why is it important for focus?

The ultimate form of restoration, according to the speaker, is sleep, during which the mind is not directed or controlled. This deep, long-lasting duration of uncontrolled mental state is crucial for restoration and enhances the ability to focus during wakeful hours.

Outlines

00:00

🕒 Understanding Ultradian Cycles for Focus

The speaker discusses the concept of ultradian cycles, which are 90-minute periods of high mental focus and productivity. They suggest that aiming for 90 minutes or less of focused activity is more aligned with our natural biological rhythms than attempting to focus for longer periods. The speaker also emphasizes the importance of a transition period at the start of each focus session and the need to return focus when it wavers. They highlight that maintaining focus is an active and energy-consuming process, which is why it's crucial to take breaks after each focus session to allow the brain to rest and recharge. The idea of 'deliberate defocus' is introduced, which involves engaging in non-cognitive tasks to help the mind relax and prepare for the next period of focus.

05:01

🛑 The Importance of Deliberate Decompressing

In this paragraph, the speaker stresses the significance of taking breaks to deliberately decompress after periods of intense focus. They argue that these breaks are essential for maintaining the ability to focus throughout the day. The speaker humorously points out the negative impact of phone usage, especially in restrooms, on wait times and overall productivity. They advocate for giving the mind a chance to idle without being focused on any specific task, comparing it to the rest periods needed between exercise sets for optimal performance. The speaker concludes by reiterating the importance of these decompression periods for overall cognitive performance and well-being.

Keywords

💡ultradian cycles

Ultradian cycles refer to the natural rhythms that occur within a 24-hour period, typically lasting about 90 minutes. In the context of the video, these cycles are crucial for understanding how our brain and body function optimally throughout the day. The speaker suggests that focusing for the duration of an ultradian cycle, or less, aligns with our biological tendencies, as opposed to attempting to focus for longer periods which can be counterproductive.

💡circadian cycles

Circadian cycles are the body's internal clock, regulating the sleep-wake cycle over approximately 24 hours. The term is introduced to contrast with ultradian cycles, emphasizing the difference between the day-long cycle and the shorter cycles within it. The video script uses circadian cycles to set the stage for discussing the more granular focus on 90-minute productivity bursts.

💡focus

Focus, in the video, is the act of concentrating one's mental effort on a specific task or set of tasks. It is central to the video's theme, as the speaker discusses the ideal duration for maintaining focus based on ultradian cycles. The script provides examples of activities that require focus, such as physical exercise, skill learning, and conversation, and notes the importance of returning to focus when the mind wanders.

💡transition time

Transition time is the initial phase of a focus period, during which the individual moves from a state of rest to a state of concentration. The speaker includes the first five to ten minutes of a 90-minute focus session as transition time, which is essential for gearing up into a productive state of mind, even though it is not yet at peak focus.

💡metabolic energy

Metabolic energy is the energy derived from the food we consume and used by the body for various functions. The script highlights that the brain is the primary consumer of this energy, especially during periods of intense focus. This concept is used to explain why individuals might feel tired after a focus session and the importance of rest for recovery.

💡deliberate defocus

Deliberate defocus is the intentional act of shifting one's attention away from focused tasks to allow the mind to rest and recover. The video emphasizes the importance of this period for rejuvenation, suggesting activities that do not require concentration, such as menial tasks, after a focus session to help the brain recharge.

💡idling

Idling, in the context of the video, refers to the state of the mind when it is not actively focused on any particular task. It is presented as a necessary period for mental recovery, akin to the rest between exercise sets. The script suggests that this downtime is essential for maintaining the ability to focus throughout the day.

💡basal metabolic rate

Basal metabolic rate (BMR) is the number of calories the body needs to maintain basic physiological functions at rest. The video script points out that a significant portion of BMR is attributed to brain function, indicating the high energy demands of the brain during cognitive tasks.

💡sensory information

Sensory information encompasses the various types of input the brain receives from the senses. The video discusses the overwhelming amount of sensory information available through devices like smartphones and the need to occasionally disconnect from this input to allow for deliberate decompression and mental rest.

💡restoration

Restoration is the process of regaining strength, energy, or health. In the video, it is associated with sleep and deliberate decompression, which are presented as essential for mental and physical recovery. The script suggests that allowing the mind to wander during sleep or after focus sessions contributes to overall cognitive restoration.

💡decompression

Decompression, in the context of the video, is the process of reducing mental pressure or stress. It is related to the concept of deliberate defocus and idling, where the speaker advises taking breaks from focused activities to engage in less demanding tasks, helping to prevent mental fatigue and maintain productivity.

Highlights

The importance of ultradian cycles for focus duration, suggesting a 90-minute cycle for optimal concentration.

Contrast between ultradian and circadian cycles, with the latter being a 24-hour cycle.

Recommendation to set a timer for 90 minutes when engaging in focused activities.

Acknowledgment of the first 5-10 minutes as a transition time for focus.

The concept of 'deliberate defocus' after a period of intense focus, suggesting a break of 10 to 30 minutes.

The role of the brain as the chief consumer of metabolic energy during focus.

The idea that focus requires active effort and can be likened to an arrow that needs to be redirected when it shifts.

The suggestion that after 90 minutes of focus, one might feel tired or exhausted due to the brain's high energy consumption.

The notion that deliberate decompression is essential for the ability to focus, similar to rest between exercise sets.

Critique of the habit of using phones in the bathroom and its impact on wait times.

The importance of not using phones for menial tasks to allow the mind to decompress.

The comparison of deliberate decompression to rest periods in physical exercise for mental restoration.

The ultimate form of restoration being sleep, which allows the mind to wander without control.

The advice to engage in automatic or reflexive activities after a focus bout to allow for decompression.

The challenge of resisting the sensory overload from phones and other devices to achieve decompression.

The emphasis on the necessity of decompression after focus bouts for the ability to refocus throughout the day.

Transcripts

- The question I often get is how long

should I try to focus?

Well, the research literature point to the key importance

of so-called ultradian cycles, you've all probably heard

of circadian cycles or circadian biology, circa, the day.

Circadian is about 24 hour cycle.

Well, our brain and body operate

within that day or within each and every day,

I should say, with 90 minute ultradian cycles.

So my suggestion would be anytime you're going to sit down

and try and focus, you're going to try and do a focused about

of physical exercise or skill learning or musical learning

or maybe you're even just having a conversation.

Maybe you're a therapist

or you're attending therapy or a class.

How long should it be?

And the ideal duration is about 90 minutes.

Not exactly 90 minutes,

but we can reliably say 90 minutes or less.

Okay, it doesn't have to be the full 90 minutes

but trying to push yourself to be able to drop

into two hours of focus or three hours

of focus while possible, is not really in line

with what we know about the underlying biology.

Everything from our sleep states

or the different stages of sleep

and our waking states is divided

into these 90 minute cycles or so called ultradian cycles.

So what I like to do is set a timer for 90 minutes.

I acknowledge and accept the fact

that under most conditions, unless I'm really pressed

for a deadline and I'm optimally caffeinated, et cetera,

the first five to 10 minutes

of that 90 minutes are a transition time.

It's like the warm up for focus

but I do include it in that 90 minutes.

And then I really try and drop

into doing focused mental work or learning of some sort.

Again, this could be physical as well, motor skill learning,

or think of running or lifting weights, et cetera,

and really try and drop into that across the full 90 minutes

again, accepting the fact, okay, it's not just an idea.

The fact that occasionally our focus will flicker.

It will jump out of focus.

And then a big part of being able to focus

is to go back to focusing.

The way I'd like you to conceptualize this perhaps

is that arrowhead suddenly getting very, very broad,

that you're focusing on many things

or that arrow shifts to a different location in the room.

The key is to be able to shift it back

and to narrow it once again.

And that's an active process, so much so

that it requires a lot of metabolic energy.

Your brain is the chief consumer of metabolic energy.

The calories that you consume

is so-called basal metabolic rate.

Most of that isn't related to movement

or heartbeat or breathing, it's related to brain function.

Your brain is a glutton with respect to caloric need.

So understand that at the end of 90 minutes

or maybe even after 45 minutes,

you might feel rather tired or even exhausted.

And it's very important that after a about of focus

that you take at least 10 minutes and ideally as long

as 30 minutes and go through what I call deliberate defocus.

You really want to focus on somewhat menial tasks

or things that really don't require a ton

of your concentration.

This is starting to become a little bit

of a movement out there in the kind of pop psychology

and optimization world.

This idea of not looking at your phone

as you walk down the hall to the bathroom,

certainly not looking at your phone in the bathroom.

And I should mention, by the way,

this is a particular annoyance of mine.

Have you noticed that wait times

for restrooms and public places has increased substantially

in the last 10 years?

The reason for that is not digestive.

It's not the gut microbiome.

I mean, it might be the gut microbiome,

but chances are it's because people

are on their phones in the bathroom.

So you're doing yourself and everybody else a favor

by staying off your phone in the restroom,

staying off your phone while walking down the hall,

try and give yourself some time to deliberately decompress

to let your mental states idle,

to not be focused on any one thing.

That period of idling is essential

for your ability to focus, much in the same way that rest

between sets of resistance training

or rest between exercise is vital to being able

to focus and perform during the actual sets

or during the actual bouts of running or cycling

or whatever your particular form of exercise might be.

So deliberate decompression is key.

And I know this is hard because we're all being drawn

in by the incredible rich array

of sensory information available

on our phones and other devices.

But I can't emphasize this enough.

Our ability to focus is not just related to what happens

during the entry and movement through those focus bouts,

but after those focus bouts.

We really need to deliberately decompress.

And of course the ultimate decompress,

the time in which we are not directing

our thinking interaction is during sleep.

And so it's no wonder, or I should say

it holds together logically, that that deep

long lasting duration of not controlling

where our mind is at is in fact,

the ultimate form of restoration

even if we have very intense dreams.

So take that period after each 90 minute or less focus about.

Remember those focus bouts don't have to be full 90 minutes.

Let's see you do 45 minutes of work.

You're just done with it, set it down,

and go do something for maybe 5, 10,

maybe even 30 minutes that is functional for your day,

just not just walking around in circles,

or staring up the sky, although if you can do that, do that.

But most of us have other things to do

but do things that are rather automatic

or reflexive for you and try not to do any focused reading,

try not to bring your vision into a tight location

such as your phone and trying deliberately decompress

because that will allow you to drop

into intense bouts of focus again

repeatedly and repeatedly throughout the day.

[rock 'n roll music]