Notes on Learning from Huberman

How do we trigger neuroplasticity?

• High Focus
• High Alertness

Self-assessment

• Monitor your alertness rhythm (Do you tend to be more alert in the morning or evening?)
• When trying a productivity technique, you need to evaluate if it increases your autonomic arousal level.

High Alert state

• You do not need music for focusing
• Good for performing linear implementation of work (where you already know what you are going to do)

Low Alert state

• Some music can help with increasing alertness
• Good for performing some creative brainstorming and implementation of creative ideas
• Deep Rest for 30 mins in the late afternoon (when you are feeling less alert)
  • https://www.youtube.com/watch?v=iEw5BkK9K9A&t=15s

Useful Heuristics

• Get sunlight during the first 30 mins of the day
• Delay caffeine intake for 2 hours after waking
• Hydrates yourself after waking up and throughout the day
• Exercise early in the day can help with High alertness and activate the tendency for action.
• Avoid light exposure between 10pm to 4 am (use Dim light).

Diet

• Fasting in the morning.
• First meal at middle of day
  • Eat as little carbs as possible as it makes us feel sleepy
  • More protein and salad
• Evening meal
  • More carbs (as it helps with sleep later)
  • Some protein