How long should you focus?

Andrew Huberman suggests focusing for periods that align with our brain’s natural ultradian rhythms, which are cycles of about 90 minutes. He recommends setting a timer for 90 minutes and allowing for a brief transition period at the beginning for adjustment. This cycle can be used for various activities, including focused work, physical exercise, skill learning, or even conversational contexts. It's essential to understand that while longer periods of focus are possible, sticking to about 90 minutes is more aligned with our biological rhythms 1.

Additionally, bursts of focus should be alternated with periods of deliberate defocus, where you engage in less demanding tasks to allow your brain to recharge. This practice helps in maintaining overall focus across the day 2.