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.

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Theragun: https://theragun.com/huberman



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Links

The Influence of Ceiling Height

Heating, Ventilation, & AC Noise During Mental Work

Office Noise & Employee Concentration

Effects of a Workplace Sit-Stand Desk Intervention on Health & Productivity

Effects of Binaural & Monaural Beats on Attention

40-Hz Binaural Beats Enhance Training to Mitigate the Attentional Blink


Timestamps

(00:00:00) Arranging Environment for Focus

(00:02:40) LMNT, AG1 (Athletic Greens), Theragun

(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, Patreon, Instagram, Twitter, Thorne


Title Card Photo Credit: Mike Blabac

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