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Optimizing Workspace for Productivity, Focus, & Creativity

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Arranging Environment for Focus
(00:02:44) Sponsors: AG1, LMNT
(00:07:55) How to Increase Focus
(00:10:02) Lighting Your Work in Phase 1
(00:16:00) Lighting Your Work in Phase 2
(00:19:45) Lighting Your Work in Phase 3
(00:24:17) Where to Look While You Work
(00:28:02) Arranging Your Environment
(00:31:24) Body Posture
(00:34:22) How Long to Do Deep Work
(00:36:50) Set the Right Visual Window Size
(00:42:15) 45 min / 5 min Rule
(00:44:23) The Cathedral Effect: Analytic vs Creative Work
(00:55:50) Leveraging Background Noise
(01:02:20) Binaural Beats for Work
(01:06:38) The Best Binaural Frequency for Work
(01:11:17) How Binaural Beats Increase Focus
(01:13:56) Minimizing Interruptions
(01:20:01) Sit or Stand, or Both?
(01:25:18) Movement in the Workspace
(01:31:00) Summary & Shifting Work Environments
(01:39:36) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer

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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Arranging Environment for Focus
(00:02:44) Sponsors: AG1, LMNT
(00:07:55) How to Increase Focus
(00:10:02) Lighting Your Work in Phase 1
(00:16:00) Lighting Your Work in Phase 2
(00:19:45) Lighting Your Work in Phase 3
(00:24:17) Where to Look While You Work
(00:28:02) Arranging Your Environment
(00:31:24) Body Posture
(00:34:22) How Long to Do Deep Work
(00:36:50) Set the Right Visual Window Size
(00:42:15) 45 min / 5 min Rule
(00:44:23) The Cathedral Effect: Analytic vs Creative Work
(00:55:50) Leveraging Background Noise
(01:02:20) Binaural Beats for Work
(01:06:38) The Best Binaural Frequency for Work
(01:11:17) How Binaural Beats Increase Focus
(01:13:56) Minimizing Interruptions
(01:20:01) Sit or Stand, or Both?
(01:25:18) Movement in the Workspace
(01:31:00) Summary & Shifting Work Environments
(01:39:36) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements
Disclaimer
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