How Focus Can Literally Rewire Your Brain: 10 Tools from Dr. Andrew Huberman

Want to change how your brain works? Whether you’re helping your child stay focused, trying to create new habits yourself, or looking for ways to support your family’s emotional and mental growth—this episode from Dr. Andrew Huberman is a must-listen.

In Focus to Change the Brain, Huberman (Stanford neuroscientist and host of the Huberman Lab Podcast) explains how neuroplasticity—the brain’s ability to change—can be activated through intentional focus, attention, and rest. Below are 10 actionable tools pulled directly from the episode, backed by science and designed for real-life use.

10 Tools to Help You Rewire Your Brain Through Focus

1. Recognize the Desire to Change

“The first step in neuroplasticity is recognizing that you want to change something.” — Dr. Andrew Huberman

Change starts with awareness. Whether it’s learning a new skill, letting go of a habit, or shifting an emotional pattern—simply recognizing that you want to change sets your brain’s attention systems in motion.

2. Engage Visual Focus to Train Mental Focus

“Mental focus follows visual focus.”

Want to improve concentration? Train your eyes first. Practice locking your gaze on a single point (like a small object or word on a page) for 1–2 minutes. This activates acetylcholine and epinephrine, two key neurochemicals for learning and focus.

3. Time Learning in 90-Minute Cycles

“The typical learning bout should be about 90 minutes.”

Your brain works in natural 90-minute ultradian cycles. Plan intense learning, problem-solving, or practice within these windows. Start with 5–10 minutes to “warm up” and aim for about an hour of deep focus in the middle of the session.

4. Use Emotional Motivation—Any Kind

“Your brain does not distinguish between doing things out of love or hate… all promote the release of epinephrine.”

Whether it’s love, fear, accountability, or curiosity—any strong emotion can activate the brain’s alertness systems. Parents: use meaningful, emotionally charged goals to help motivate kids (and yourself).

5. Eliminate Distractions During Focus Bouts

“I put my phone in the other room.”

Phones and tabs steal focus. During a 90-minute focus session, turn off Wi-Fi, silence notifications, and remove visual distractions. This trains the brain to sustain attention, a critical skill for long-term plasticity.

6. Master Your Sleep

“Plasticity doesn’t occur during wakefulness—it occurs during sleep.”

After a focused session, your brain doesn’t change right away. It rewires itself during deep sleep. Missing that sleep window means missing a chance to cement learning. Make sleep a non-negotiable part of your (and your child’s) routine.

7. Use Non-Sleep Deep Rest (NSDR) to Boost Learning

“NSDR after a learning task can accelerate retention.”

If a nap isn’t an option, try NSDR—like Yoga Nidra, guided meditation, or simply lying still with your eyes closed. Just 10–20 minutes after learning can boost memory and speed up retention.

8. Anchor Focus with Slight Eye Convergence

“When our eyes move slightly inward, we activate acetylcholine and epinephrine.”

Gently narrowing your gaze activates alertness systems in the brain. This trick—converging your eyes slightly—can prep your mind for deep mental focus. Try this before studying, working, or even having a focused conversation.

9. Practice Re-Focusing as a Mental Exercise

“Attention drifts, but we have to re-anchor it.”

Focus will drift. But every time you bring your attention back, you’re strengthening your brain’s focusing muscles. Teach kids (and yourself) that the act of re-focusing is the real workout.

10. Know Your Peak Focus Times

“Ask yourself: when during your 24-hour cycle are you most alert?”

For most people, peak focus happens late morning. For others, it might be afternoon or evening. Identify your (and your child’s) natural rhythm—and schedule learning or creativity during those peak hours.

Your Brain Is Built to Change

Whether you’re parenting a distractible kid, trying to rebuild your own attention span, or supporting someone with learning or emotional challenges—you’re not stuck. The tools of focus, sleep, intention, and emotion can help reshape the brain in powerful ways.

And that’s not just motivational fluff—it’s neuroscience.