September 29, 2023 • 34min

AMA #11: Improve Task Switching & Productivity and Reduce Brain Fog

Huberman Lab

In this Ask Me Anything (AMA) episode, Dr. Andrew Huberman discusses strategies for improving task switching ability. He explains the neuroscience behind task switching and provides practical tools that can be implemented to enhance cognitive flexibility and transition more smoothly between different activities. The episode covers the importance of transition periods, managing expectations around focus, and specific exercises to train the brain's task switching capabilities.

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Key Takeaways

Task switching requires cognitive flexibility but they are not the same thing. Task switching involves performing one type of mental or physical operation and then switching to a different task entirely.
Introducing short transition gaps between activities can improve task switching ability. Even a 15-60 second designated transition period can help engage more efficiently in the next task.
Expect a 5-10 minute period to fully drop into focus when starting a new task. Don't place unfair expectations on immediately achieving deep focus.
Limit bringing in new information during transition periods between tasks. Avoid looking at phones or introducing new tasks in between.
Writing down only 3 critical tasks to accomplish each day can help manage cognitive load and task switching demands.
A simple 2-3 minute perceptual exercise of shifting visual focus between near and far distances can help train the brain to shift focus and time perception, improving task switching ability.
Understanding how visual focus and time perception are linked in the brain can provide insight into the neural mechanisms of task switching.

Introduction

In this Ask Me Anything (AMA) episode, Dr. Andrew Huberman discusses strategies for improving task switching ability. He explains the neuroscience behind task switching and provides practical tools that can be implemented to enhance cognitive flexibility and transition more smoothly between different activities. The episode covers the importance of transition periods, managing expectations around focus, and specific exercises to train the brain's task switching capabilities.

Topics Discussed

Understanding Task Switching (2:00)

Dr. Huberman begins by explaining that task switching is distinct from cognitive flexibility, though it requires cognitive flexibility. He defines task switching as moving from one particular type of mental or physical operation to a different task entirely. This could involve switching between cognitive tasks or between physical and cognitive tasks.

Task switching experiments typically involve subjects performing one task and then switching to a different task at designated intervals
Chess boxing is an extreme example of task switching between cognitive (chess) and physical (boxing) tasks
Many people struggle with task switching, finding it challenging to disengage from deep focus on one task to engage in another

Transition Periods for Effective Task Switching (8:01)

One of the best supported strategies for improving task switching is to introduce short transition gaps between activities. Dr. Huberman emphasizes the importance of these transition periods:

Even a 15-60 second designated transition period can help engage more efficiently in the next task
Longer transition periods of 2-10 minutes may be beneficial, especially after periods of deep focus
During transitions, avoid bringing in new information (e.g. looking at phones) that could interfere with switching to the next task
"By introducing these transition zones, or transition periods, as we'll call them, of two to ten minutes between different tasks, and making sure that within those transition periods, you are not bringing in new information...you're ensuring that you're not going from task A to task B to task C."

Managing Expectations Around Focus (10:01)

Dr. Huberman discusses the importance of having realistic expectations about achieving focus when starting new tasks:

Expect a 5-10 minute period to fully drop into focus when starting a new task
Don't place unfair expectations on immediately achieving deep focus
This applies to both cognitive tasks (like reading) and physical tasks (like working out)
"You really need to match your expectation of your ability to focus on and perform a given task, whether or not it's cognitive or physical, to the actual underlying biology."

Limiting Tasks and Managing Cognitive Load (20:03)

To improve task switching and overall productivity, Dr. Huberman recommends limiting the number of cognitively demanding tasks each day:

Write down only 3 critical tasks to accomplish each day
This helps manage cognitive load and task switching demands
Other routine activities can be considered part of the "automaticity function" of the day
"I'll write down one, sometimes two, most often three. But if I can, just one or two tasks that I need to complete each day and everything else is considered part of the, let's just say, automaticity function of my day."

Perceptual Exercise for Improving Task Switching (22:04)

Dr. Huberman describes a simple 2-3 minute perceptual exercise that can help train the brain to shift focus and time perception, improving task switching ability:

Start with eyes closed, focusing on bodily sensations for 5-15 seconds
Open eyes and focus on a close object (e.g. hand) for 5-15 seconds
Shift focus to intermediate distance (e.g. 10 feet away) for 5-15 seconds
Look as far into the distance as possible for 5-15 seconds
Close eyes and return attention to immediate environment
This exercise trains the brain to shift between different visual focuses and time perceptions

Neuroscience of Visual Focus and Time Perception (26:04)

Dr. Huberman explains the connection between visual focus, time perception, and task switching in the brain:

Where you focus visual attention strongly influences how the brain parses time
Focusing close to the body results in "fine slicing" time perception
Looking far into the distance results in "thick slicing" time perception
Different tasks engage different neural circuits and time perceptions
Understanding this connection provides insight into why transition periods and perceptual exercises can improve task switching

Practical Implementation of Task Switching Strategies (28:04)

Dr. Huberman provides guidance on how to implement these task switching strategies in daily life:

Introduce transition periods between tasks, even if very brief
Recognize that it takes time for the brain to shift between different neural circuit functions
Practice the perceptual exercise regularly (e.g. 1-3 times per week) to train task switching ability
Be patient with the process of improving task switching - it takes practice
"Even if you were to do this perceptual practice once a week or three times a week, I'm certain that you'll benefit. Because in doing that perceptual practice, there's also an immediate recognition of the sorts of shifts that your brain is required to engage in."

Conclusion

Improving task switching ability is possible through understanding the neuroscience behind it and implementing specific strategies. Key takeaways include introducing transition periods between tasks, managing expectations around achieving focus, limiting daily cognitive load, and practicing perceptual exercises to train the brain's task switching capabilities. By applying these tools consistently, individuals can enhance their cognitive flexibility and ability to move smoothly between different activities throughout the day.

Dr. Huberman emphasizes that while task switching can be challenging, it is a skill that can be improved with practice and the right approach. Understanding how the brain processes different tasks and time perceptions provides valuable insight into optimizing cognitive performance. By being patient with the process and consistently applying these strategies, individuals can significantly enhance their ability to navigate the complex demands of modern life that often require frequent task switching.