To improve focus using these neuroscience tricks, optimize your dopamine cycles by avoiding cheap thrills like scrolling and instead prioritizing morning sunlight, exercise, and cold exposure. Leverage ultradian rhythms by working in 45-minute bursts followed by 15-minute breaks, aligning work with your natural peak energy hours. Regulate your autonomic nervous system through breathwork, specifically box breathing or physiological sighs, and ensure you breathe through your nose to remain calm. Drastically reduce visual noise by removing distractions, limiting screens, and turning off notifications. Finally, prioritize consistent, high-quality sleep, as even minor deprivation severely hampers cognitive performance. Turn these practices into automatic habits for lasting change.

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Host: Jonathan Wood Logan