Brain Training Methods Discussed by Andrew Huberman

Author : Lennox Holmes | Published On : 24 Feb 2026

The human brain is the most complex structure in the known universe, but it doesn't come with an instruction manual. Fortunately, modern neuroscience is uncovering ways we can "train" our brains for better memory, faster learning, and sharper focus. Following the protocols of Andrew Huberman, we can apply specific methods to enhance our cognitive capabilities at any age.

The Andrew Huberman Method for Deep Focus

Focus is a skill that must be practiced just like a muscle. In a world of constant notifications, our ability to maintain a single line of thought is shrinking. To combat this, we can use "binaural beats" or specific sound frequencies like 40Hz to encourage the brain to enter a state of heightened concentration and productivity.

Neuroplasticity and Focus

To learn something new, the brain requires two things: high-intensity focus and deep rest. During the focused period, you are marking the neurons for change. However, the actual "rewiring" of the brain happens while you sleep. This is why a night of poor sleep can completely negate a day of intense studying or skill practice.

Use of Visual Triggers

Our eyes are actually a part of our brain that is located outside the skull. By using our vision, we can control our state of mind. For example, staring at a small point on a wall can help "lock" the brain into a state of focus. This simple physical exercise prepares the neural circuits for the cognitive work that follows.

Enhancing Memory and Learning

Memory isn't just about recording information; it's about the ability to retrieve it. Andrew Huberman discusses how a small spike in adrenaline after a learning session can actually help consolidate those memories. A quick blast of cold water or a brief period of intense exercise after studying can make the information "stick" better in your mind.

The Role of Non-Sleep Deep Rest (NSDR)

If you feel your brain "clogging up" during a long day of work, a 20-minute session of NSDR can clear out metabolic waste and refresh your focus. These protocols allow the brain to enter a state of deep relaxation that mimics sleep, providing a quick "reboot" for your cognitive functions without the grogginess of a nap.

Supplements for Brain Power

While behaviors are the most important factor, certain compounds can support brain health. Omega-3 fatty acids, particularly EPA, are essential for maintaining the fluidity of neuron membranes. Ensuring you have enough healthy fats in your diet supports the physical structure of the brain, making all your training methods more effective over the long term.

Conclusion

Brain training is not about "brain games" but about understanding how to use your biology to your advantage. By combining intense focus with strategic rest and utilizing visual tools, you can significantly enhance your cognitive performance. Consistency with these methods discussed by Andrew Huberman will allow you to unlock your brain's full potential and master new skills faster.