Medics, Steal These 3 Productivity Tips from Andrew Huberman
And it's not about active recall, Pomodoro, or spaced repetition.
Spoiler: I’ve included a Notion productivity system I use at the very end which is inspired by his advice so you can put these tips into action immediately.
If you actually want to get things done, stop procrastinating, and hate seeing 30+ items on your to-do list, you need to steal these 3 simple tricks from Andrew Huberman.
Andrew Huberman, the renowned neuroscientist behind the Huberman Lab podcast, shares powerful techniques to help you stay focused, energised, and productive.
Here are 3 of his best strategies, explained step-by-step so you can start using them today. Let’s dive in!
1. Schedule Deep Work Sessions
(Like literally make a block for it in your calendar.)
Andrew Huberman often highlights the importance of deep work sessions to improve focus and productivity.
These uninterrupted blocks of time activates the prefrontal cortex and allow your brain to enter a "flow state”, or what I like to call -
“The Monk Mode”
How I Implement Deep Work:
Block 90-120 minute work sessions on Google Calendar. I usually have 2 blocks per day: Once in the morning at 6:30 am after I wake, and once at night at 6:30 pm. Regularity is king.
Eliminate distractions. I pluck on my AirPods and make sure only my MacBook Air is on my desk. Simple but effective.
Prioritise high-impact tasks. ALWAYS start with the most important task in your first deep work block. This usually is my medical school revision.
2. Deliberate Cold Exposure
Once you’ve scheduled your deep work sessions, the next step is to energise yourself for these blocks.
That’s where deliberate cold exposure comes in, which increases your dopamine and norepinephrine levels, according to Huberman.
This is simple but effective, and I don’t see many people doing it.
How I apply this:
Quick Reset: When I feel sluggish, I splash my face with freezing cold water for an instant boost.
Morning Routine: I take a cold shower before starting my first working block. It’s uncomfortable at first, but it wakes me up and leaves me energised.
NB: Huberman suggests doing deliberate cold exposure for 11 minutes per week TOTAL based on his research.
How to Start Cold Exposure (Even if You Hate the Cold):
Begin by ending your warm shower with 10-30 seconds of cold water. Gradually increase the duration over a few weeks.
For a less intimidating start, try submerging just your face or hands in cold water for 30 seconds.
3. Build Your Second Brain for Mental Clarity
Andrew Huberman emphasises the importance of reducing cognitive overload to maintain focus and creativity.
One powerful way to achieve this is by creating a “second brain” — a digital system to organise your thoughts, freeing up mental space for what truly matters.
How I apply this:
I use a Notion-based second brain to capture everything: from daily to-dos and long-term goals to random ideas and research notes.
This system helps me declutter my mind, stay organised, and ensure nothing important slips through the cracks.
Why it works:
Cognitive Offloading: Huberman often discusses how stress and distraction impair focus. By offloading information to a second brain, you minimise mental clutter and free up brainpower for deep work.
Better Recall and Learning: Organising information in a structured way aligns with Huberman’s insights on neuroplasticity, helping you better retain what you’ve learned.
Get Started with My Notion Template:
If you haven’t, sign up with Notion here (it’s free!)
I’ve created a customisable Notion template inspired by these principles to help you build your second brain effortlessly.
Click here to download the template and start building your second brain!
Conclusion:
None of these tips will work unless you put them into practice.
So here’s my challenge for you: choose one strategy to implement over the next 7 days.
Track your progress and reflect on how it impacts your focus, energy, and clarity.
What will you try first?
Hit reply and let me know—I’d love to hear about your journey. And don’t forget to follow me on LinkedIn for more tips on productivity, Notion, and personal growth.