Andrew Huberman's Surprisingly Simple Focus Protocol

Neuroscientist Andrew Huberman is well known for discussing various ways to improve mental performance. While much of his work covers biology and even pharmacological options, one of his simplest recommendations has nothing to do with pills, apps, or supplements. It's about discipline, and a timer.

He puts it plainly:

"Focus can be trained. Set a timer for two to three hours. Work through the entire period. Each time you give in to distraction, add ten more minutes. One bathroom break is allowed. The more you repeat this, the easier it gets."

This method feels less like a productivity hack and more like a workout. Every time you notice your attention drifting and bring it back to the task, it's like performing another repetition in the gym. The resistance you feel is your focus muscle getting stronger.

If you've practiced meditation, you'll recognize the same pattern: your attention wanders, you notice it, and you return to the present. The difference is that at work, the stakes are higher. Discomfort and urgency make most people abandon the effort before the benefits kick in.

The Huberman Protocol in Practice

Pick a single task
Set a timer for two hours
Every time you break focus by doing something else (scrolling, checking email, etc.), add ten minutes
One bathroom break is allowed
Practice this 2–3 times per week

The first attempt may feel impossible. The second, still uncomfortable. But within two to three weeks, you can work for extended stretches without falling into compulsive distractions. Like physical training, consistency matters — skip a week and you'll notice your focus weakening again.

Most people never experience this level of deep focus, because they're busy searching for the perfect productivity app or brain-boosting supplement. The truth is less glamorous: the ability to concentrate is built through effort, repetition, and time.

Huberman's blunt reminder is refreshing — the path to focus isn't fancy, but it works.

Why This Protocol Works

The genius of this approach lies in its simplicity and the psychological principles it leverages:

Neuroplasticity in Action

Your brain literally rewires itself through this practice. Each time you resist a distraction and return to work, you're strengthening the neural pathways responsible for sustained attention.

Progressive Overload

Just like building muscle, the 10-minute penalty creates progressive resistance. Your brain learns to avoid distractions to prevent extending the work period.

Single-Tasking Mastery

By focusing on one task, you develop the increasingly rare ability to work deeply without constant task-switching.

Measurable Progress

Unlike vague productivity advice, this protocol provides clear metrics: session length and distraction count.

Tips for Success

Start Smaller: If two hours feels overwhelming, begin with 45-60 minutes and gradually increase.

Choose Your Task Wisely: Pick something important but not overwhelming. Writing, analysis, or strategic planning work well.

Prepare Your Environment: Remove obvious distractions before starting the timer.

Track Your Sessions: Note how long you actually worked and how many distractions occurred.

Be Patient: Expect the first few attempts to be challenging. That's normal and necessary.

The beauty of Huberman's protocol is that it requires nothing more than a timer and commitment. In a world of endless productivity tools and techniques, sometimes the most powerful solutions are also the simplest.

Inspired by discussions in r/attentioneering community and Phukovsky's insights on Reddit.

Tags:FocusNeuroscienceAndrew HubermanProductivityTimerConcentrationDeep Work