Essentials Essentials

January 8, 2026

Essentials: Optimizing Workspace for Productivity, Focus & Creativity

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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.

Articles

Psychophysiological responses to potentially annoying heating, ventilation, and air conditioning noise during mentally demanding work (The Journal of the Acoustical Society of America)
The Influence of Ceiling Height: The Effect of Priming on the Type of Processing That People Use (Journal of Consumer Research)
Effects of a Workplace Sit–Stand Desk Intervention on Health and Productivity (International Journal of Environmental Research and Public Health)

Other Resources

Huberman Lab Episodes Mentioned

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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 Alertness & Visual Focus, Tool: Screen Placement
00:09:05 Vergence Eye Movement & Alertness, Tool: Visual Breaks
00:11:50 Cathedral Effect, Creative vs Analytical Thinking, Tool: Ceiling Height by Task
00:14:50 Background Noise to Avoid; White Noise, Pink Noise
00:17:38 Sound Patterns to Improve Concentration
00:20:54 Tool: Binaural Beat Frequency for Focus; Dopamine
00:22:27 Tool: Managing Interruptions
00:23:51 Sit or Stand for Work?, Tool: Sit-Stand Desk
00:26:21 Key Takeaways, Flexibility & Changing Locations

This transcript is currently under human review and may contain errors. The fully reviewed version will be posted as soon as it is available.

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Huberman Lab Essentials

Optimizing Workspace for Productivity, Focus, & Creativity

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes.

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