Andrew Huberman, PhD (inspired)30 daysbeginnercognitive

Focus Foundation Protocol

A lightweight focus protocol that prioritizes sleep, light, and low-risk behavioral interventions before supplements.

Account required to start this protocol

Completed

3,211

Improved

84%

Signal

—

$ Cost

$0-$15/mo

Note: Most improvement is reported after the first 7-10 days of consistent caffeine timing.

Primary Goal

Build consistent daily focus by improving sleep pressure, light, and caffeine timing.

Interventions

•If you have anxiety sensitivity, start caffeine + theanine conservatively.
•Do not exceed personal caffeine tolerance; consult clinician if you have cardiac issues.

Biomarkers to Track

Subjective

Objective

Lab

Success Stories

“Delaying caffeine reduced my afternoon crash after about a week.”

14 days