I'm 19. Just two years ago, I was a lazy, depressed, and broke...
Ricardo@Ric_RTP
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Mar 26, 2025
~4 min read
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I'm 19.
Just two years ago, I was a lazy, depressed, and broke kid...
Then I discovered Andrew Huberman's advice on how to get your shit together and focus.
Today, I'm more productive than ever.
Here are Huberman’s 14 secrets to achieving elite-level focus as a founder:
Just two years ago, I was a lazy, depressed, and broke kid...
Then I discovered Andrew Huberman's advice on how to get your shit together and focus.
Today, I'm more productive than ever.
Here are Huberman’s 14 secrets to achieving elite-level focus as a founder:
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1. Master Your Dopamine
Dopamine isn’t just about rewards - it’s the fuel for focus and motivation.
But quick hits (like scrolling social media) lead to crashes, leaving you drained.
The fix? Build a steady baseline of dopamine through these habits:
Dopamine isn’t just about rewards - it’s the fuel for focus and motivation.
But quick hits (like scrolling social media) lead to crashes, leaving you drained.
The fix? Build a steady baseline of dopamine through these habits:
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2. Sleep
Sleep is the foundation of focus.
Huberman’s sleep hacks:
- Get 10-30 minutes of morning sunlight
- Stick to a consistent sleep schedule
- Exercise regularly
Better sleep = more dopamine = unstoppable focus
Not that hard honestly.
Sleep is the foundation of focus.
Huberman’s sleep hacks:
- Get 10-30 minutes of morning sunlight
- Stick to a consistent sleep schedule
- Exercise regularly
Better sleep = more dopamine = unstoppable focus
Not that hard honestly.
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3. Reset with NSDR
Non-Sleep Deep Rest (NSDR) is a game-changer.
It’s a 10-20 minute “body scan” that boosts dopamine and resets your focus.
Perfect for midday slumps.
Search “Huberman NSDR” on YouTube to try it.
Non-Sleep Deep Rest (NSDR) is a game-changer.
It’s a 10-20 minute “body scan” that boosts dopamine and resets your focus.
Perfect for midday slumps.
Search “Huberman NSDR” on YouTube to try it.
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4. Eat for Focus
Your brain needs the right fuel.
Load up on tyrosine-rich foods to maintain dopamine levels:
- Cheese
- Meat
- Nuts
Ditch the junk food - it’s a focus killer.
Your brain needs the right fuel.
Load up on tyrosine-rich foods to maintain dopamine levels:
- Cheese
- Meat
- Nuts
Ditch the junk food - it’s a focus killer.
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5. Embrace the Cold
Cold showers or ice baths spike dopamine for hours.
It’s uncomfortable, but the mental clarity and motivation are worth it.
Huberman calls it a “dopamine reset.”
And you don't have to go extreme either.
30 seconds - 3 minutes is enough.
Cold showers or ice baths spike dopamine for hours.
It’s uncomfortable, but the mental clarity and motivation are worth it.
Huberman calls it a “dopamine reset.”
And you don't have to go extreme either.
30 seconds - 3 minutes is enough.
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6. Build Momentum
When you’re stuck, start with something easy to get into the flow.
Or do something harder than the task you’re avoiding - it makes the original task feel like a breeze.
Momentum is your secret weapon to battle procrastination.
When you’re stuck, start with something easy to get into the flow.
Or do something harder than the task you’re avoiding - it makes the original task feel like a breeze.
Momentum is your secret weapon to battle procrastination.
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7. Set Non-Negotiable Deadlines
Written deadlines force your brain to prioritize.
Even if you procrastinate, deadlines ensure the most important tasks get done.
No excuses.
Written deadlines force your brain to prioritize.
Even if you procrastinate, deadlines ensure the most important tasks get done.
No excuses.
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8. Work in Focused Bursts
Your brain can only focus intensely for about 90 minutes at a time.
Break your work into 45-90 minute sessions with short breaks in between.
This keeps your focus sharp and prevents burnout.
Working 12 hours at once doesn’t work.
Your brain can only focus intensely for about 90 minutes at a time.
Break your work into 45-90 minute sessions with short breaks in between.
This keeps your focus sharp and prevents burnout.
Working 12 hours at once doesn’t work.
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9. Soak Up Morning Sunlight
Morning sunlight sets your circadian rhythm and boosts dopamine.
On sunny days, aim for 10 minutes.
On cloudy days, go for 20-30 minutes.
It’s a cheat code for energy and focus throughout the day…
And good sleep at night.
Morning sunlight sets your circadian rhythm and boosts dopamine.
On sunny days, aim for 10 minutes.
On cloudy days, go for 20-30 minutes.
It’s a cheat code for energy and focus throughout the day…
And good sleep at night.
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10. Intermittent Fasting
Huberman recommends an 8-hour eating window.
An empty stomach pushes you to get more done because your body isn’t busy digesting food.
It unleashes the “caveman” in you.
99% of billionaires fast.
Huberman recommends an 8-hour eating window.
An empty stomach pushes you to get more done because your body isn’t busy digesting food.
It unleashes the “caveman” in you.
99% of billionaires fast.
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11. Focus Exercise
Before starting a work session, focus your vision on ONE point for 30 seconds.
This simple exercise helps you enter a flow state and boosts short-term focus.
Simple, but effective.
Before starting a work session, focus your vision on ONE point for 30 seconds.
This simple exercise helps you enter a flow state and boosts short-term focus.
Simple, but effective.
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12. Consider Alpha GPC
This supplement is a one-size-fits-all solution for focus and cognitive performance.
Start with 300mg before a work session, and you can increase to 600mg over time.
Most don't know about this - so it'll give you an advantage over your competition.
This supplement is a one-size-fits-all solution for focus and cognitive performance.
Start with 300mg before a work session, and you can increase to 600mg over time.
Most don't know about this - so it'll give you an advantage over your competition.
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13. Crush Your Morning Routine
Huberman’s simple formula:
1. Wake up + Sunlight
2. Hydrate
3. Work out
4. Deep work
Don’t waste your morning cortisol peak with laying in bed and scrolling - use it to crush the day.
Huberman’s simple formula:
1. Wake up + Sunlight
2. Hydrate
3. Work out
4. Deep work
Don’t waste your morning cortisol peak with laying in bed and scrolling - use it to crush the day.
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14. The Focus Frequency
This might not be for everyone…
But studies show that 40Hz beats can enhance focus while working.
Just search for “40Hz beats” in your favorite music app and give it a try.
This might not be for everyone…
But studies show that 40Hz beats can enhance focus while working.
Just search for “40Hz beats” in your favorite music app and give it a try.
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Huberman’s strategies transformed my life.
From lazy to laser-focused, these habits work - even if you might think it's cringe.
You can either keep thinking it's cringe and stay where you are…
Or use these principles to change your life.
Up to you.
From lazy to laser-focused, these habits work - even if you might think it's cringe.
You can either keep thinking it's cringe and stay where you are…
Or use these principles to change your life.
Up to you.
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A bit about me:
I'm Riccardo.
Business owner who loves to talk about exciting and inspirational stories.
My goal?
Work with great founders and inspire others to become one.
Follow @Ric_RTP to never miss out on future content on business & success.
Great things ahead.
I'm Riccardo.
Business owner who loves to talk about exciting and inspirational stories.
My goal?
Work with great founders and inspire others to become one.
Follow @Ric_RTP to never miss out on future content on business & success.
Great things ahead.
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Founders:
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We’ll build your personal brand on X completely done-for-you...
Using the content system we’ve used to help 20+ founders generate 300M+ views and 100s of sales calls.
Want to learn how we can help you do the same? Book your FREE demo below:
calendly.com/mythicalmarket…