Elizabeth Boyd
One of my favorite sources of inspiration and motivation is podcasts. Specifically, a podcast that has helped me grow immensely in every aspect of my life is The Huberman Lab with Dr. Andrew Huberman. After listening to one of his episodes titled “Optimizing Workspace for Productivity, Focus, and Creativity” and adapting the science-based methods he describes, I noticed both my quality of work and grades increased. Here are a few of the tools Dr. Huberman covers in the episode that have benefitted me the most:
Utilize Lighting
Keeping your workspace as bright as possible ensures that your brain can properly focus and retain information. Bright lights facilitate the release of dopamine, norepinephrine, and healthy amounts of cortisol. Dr. Huberman recommends turning on overhead lights, lights in front of you (such as a desk lamp or ring light) and placing your desk in front of a window if possible.
Look Straight Ahead
When you look down, below the level of your nose, you reduce your alertness compared to when you look straight ahead or up. This is relatively self-explanatory but still important to remember; when we begin to fall asleep, our heads naturally nod downwards. This means if you look down while studying, you are already halfway to falling asleep! Try and place your laptop or computer at least at nose level. Using a stack of books or box is a temporary fix for this if you do not own a computer stand.
Adjust Your Posture
The locus coeruleus neurons in our brainstem release norepinephrine and epinephrin and are the most active when we are standing. When you sit, these neurons become less active. When you lie down, the neurons fire even less and the neurons in your brain involved in calming and putting you to sleep begin to increase. I know it’s convenient to study in bed – we all do it sometimes – but it will benefit you in the long-run to stand or sit straight up at a desk.
Set the Right Visual Window Size
You create the maximum amount of alertness and ability to focus when your eyes are set on a single point of space, also known as vergence eye movements. Vergence eye movements create heightened states of alertness and cognition because your brain follows your vision in terms of focus. For workspace optimization, try to avoid looking at a target area that extends beyond your ears. You want whatever you are looking at to fall within the region of visual space in front of you that is present if you were to cup your hands next to your eyes. Think of a horse with blinders.
If you are interested in learning more about these tips or want more tools for optimizing your workspace, you can listen to this episode of The Huberman Lab here. Happy studying!
Happy Valley Comm 