Huberman Lab

Essentials: Optimizing Workspace for Productivity, Focus & Creativity

08 Jan 2026

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In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity. I explain how key environmental factors such as lighting, the physical layout of your work area and desk setup can influence attention and performance. I also discuss how specific types of sounds can enhance focus and how to adjust your work environment for particular tasks. These practical, flexible protocols can be applied whether you are working from home, in an office or on the road. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps (00:00:00) Workplace Optimization for Performance (00:00:36) Clutter, Variables for Workspace Optimization (00:02:41) Vision & Light, Tool: Mornings & Bright Light; Windows (00:04:45) Afternoon, Evenings & Light; Tool: Dimming Lights (00:07:13) Sponsor: Eight Sleep (00:07:13) Alertness & Visual Focus, Tool: Screen Placement (00:10:23) Vergence Eye Movement & Alertness, Tool: Visual Breaks (00:13:08) Cathedral Effect, Creative vs Analytical Thinking, Tool: Ceiling Height by Task (00:16:08) Sponsor: AG1 (00:16:08) Background Noise to Avoid; White Noise, Pink Noise (00:20:41) Sound Patterns to Improve Concentration (00:24:00) Tool: Binaural Beat Frequency for Focus; Dopamine (00:25:33) Tool: Managing Interruptions (00:25:29) Sponsor: ROKA (00:26:57) Sit or Stand for Work?, Tool: Sit-Stand Desk (00:30:45) Key Takeaways, Flexibility & Changing Locations Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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Huberman Lab

Essentials: Optimizing Workspace for Productivity, Focus & Creativity

This episode hasn't been transcribed yet

Other episodes from Huberman Lab

Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick

Defining Healthy Masculinity & How to Build It | Terry Real

Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett

Essentials: How to Set & Achieve Goals

Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard

Essentials: How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg

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