How should i practice the 90 min cycle of focus and attention to improve learning?

To practice the 90-minute cycle of focus and attention effectively, consider the following steps based on insights shared by Andrew Huberman:

1. Understand Ultradian Rhythms: Your brain operates in 90-minute. These cycles are optimal for focused learning. It's crucial to allow yourself some transition time at the beginning of each session. Expect the first 5 to 10 minutes to be a warm-up period where focus might flicker before settling into a more sustained attention for about 60 minutes 1.

2. Eliminate Distractions: To maintain focus, minimize distractions by turning off devices or notifications that might interrupt your concentration. If necessary, remove your phone or any other distracting elements from your vicinity during your focused work 2.

3. Incorporate Rest Intervals: After a 90-minute focus session, include some non-sleep deep rest (NSDR) or short naps. These have been shown to enhance learning and neuroplasticity significantly. A 20-minute NSDR session within four hours of your learning cycle can accelerate retention and understanding of new information 3 4.

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     1

     Ultradian Cycles

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     2

     Mastering Attention

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     3

     Enhancing Learning

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     4

     Accelerating Learning Techniques

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     Learning Cycles

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4. Observe Your Peak Focus Times: Pay attention to when you naturally feel most focused and motivated throughout the day. This self-awareness allows you to schedule your 90-minute learning sessions during times when your brain is primed for attention and least distracted by anxiety or low motivation 5.

By following these strategies, you can optimize your focus and significantly improve your learning efficiency during these 90-minute sessions.