Rai Notes

Focus and Cognitive Enhancement

3 min read

Strategies and supplements for improving focus, productivity, and cognitive performance.

Environmental Techniques

Audio

  • 40Hz Binaural Beats: May enhance focus and attention

    • Research suggests gamma wave enhancement
    • Use during deep work sessions
    • Headphones required for binaural effect

  • Background Noise:

    • White noise: All frequencies equally (like static)
    • Brown noise: Lower frequencies emphasized (deeper, more calming)
    • Pink noise: Balanced between white and brown
    • Experiment to find what works for you

Cold Exposure

  • Cold water/shower: 1-5 minutes
    • Spikes adrenaline levels
    • Increases alertness and focus
    • Start warm, gradually go colder
    • Morning is ideal for energy boost

Meditation & Mindfulness

Focus Meditation

  • Duration: 13 minutes minimum (build up gradually)
  • Technique:
    1. Focus on breathing
    2. Anchor attention on location inch behind forehead (third eye area)
    3. When mind wanders, gently return to breath
    4. Don’t judge wandering thoughts
  • Benefits: Improves sustained attention and reduces stress
  • Practice regularly for best results

Other Practices

  • Morning meditation sets tone for day
  • Mindfulness during breaks
  • Body scan for stress release

Supplementation

Based on evidence and community experience:

Well-Researched

  • Creatine:

Amino Acids

  • L-Tyrosine:

    • Precursor to dopamine
    • May improve focus under stress
    • 500-2000mg before demanding tasks
    • Empty stomach for best absorption

  • L-Theanine:

    • Reduces stress/anxiety without sedation
    • Synergizes with caffeine (smooth energy)
    • 100-200mg dosage
    • Found naturally in green tea

Cholinergics

  • Alpha GPC:
    • Choline source for acetylcholine
    • May support memory and focus
    • 300-600mg dosage
    • Morning or pre-work
    • Can be expensive

Learning More

  • r/Nootropics Beginners Guide - Comprehensive community resource
  • Start with basics (sleep, exercise, diet)
  • Add supplements one at a time
  • Track subjective effects
  • Consult healthcare provider

Lifestyle Factors

Often more important than supplements:

Sleep

Most critical for cognitive performance:

  • 7-9 hours consistently
  • Same schedule daily
  • Cool, dark room
  • Books I Recommend (“Why We Sleep”)

Exercise

  • Improves blood flow to brain
  • Reduces stress
  • Enhances neuroplasticity
  • Morning exercise boosts all-day energy

Nutrition

  • Adequate protein (supports neurotransmitters)
  • Omega-3s (fish)
  • B vitamins
  • Hydration (dehydration impairs cognition)
  • Avoid blood sugar spikes

Caffeine Strategy

  • Strategic use, not constant
  • Avoid first 90 minutes after waking (let adenosine clear)
  • No caffeine after 2 PM (affects sleep)
  • Pair with L-theanine for smooth effect
  • Tolerance breaks periodically

Work Environment

Physical Setup

  • Good lighting (natural light ideal)
  • Comfortable chair (invest in quality)
  • Proper desk height
  • Second monitor (reduces context switching)
  • Clean, organized workspace

Digital Environment

  • Close unnecessary apps
  • Use website blockers during focus time
  • Notification management
  • Single-task, don’t multitask

Time Management

  • Pomodoro technique (25 min focus, 5 min break)
  • Time blocking
  • Deep work in morning (for most people)
  • Batch similar tasks

Energy Management

Throughout the day:

Morning

  • Cold shower or exercise
  • Protein-rich breakfast
  • Hydrate
  • Most demanding work
  • See meditation routine above

Afternoon

  • Movement break
  • Light lunch (heavy meals cause drowsiness)
  • Strategic caffeine if needed
  • Less demanding tasks if energy dips

Evening

  • Wind down routine
  • Limit blue light
  • No work 1-2 hours before bed
  • Prepare for next day

Stress Management

Essential for sustained performance:

  • Regular breaks (prevents burnout)
  • Exercise stress release
  • Social connections
  • Hobbies outside work
  • Meditation/mindfulness

Tracking & Experimentation

Find what works for you:

  • Track subjective focus and energy
  • Note what helps, what doesn’t
  • Variables: sleep, diet, supplements, activities
  • Give changes time (1-2 weeks minimum)
  • Be scientific and patient

Graph View