Ideal Focus Session Length: The 90-Min Huberman Protocol

Most guides say "90 minutes" without explaining why or what to do after. After analyzing Huberman's focus research, here's the full protocol: the warm-up phase, recovery methods, and supplement stack the other articles miss.

Here's the complete system in one place. Bookmark this.

Daily limits: 2-3 sessions maximum. Space them 2-4 hours apart.

Total deep work capacity: 3-4.5 hours per day. That's it. Anyone claiming 8 hours of deep work daily is either lying or confusing activity with focus.

This isn't arbitrary. It's based on how your brain actually deploys the neurochemicals that enable concentration.

Your brain runs on 90-minute cycles called ultradian rhythms. Unlike circadian rhythms (your 24-hour sleep/wake cycle), ultradian cycles repeat multiple times throughout the day.

Here's what happens during a focus session: your brain releases acetylcholine (for attention) and dopamine (for motivation). These neurochemicals enable sustained concentration. But they're not unlimited.

According to Huberman's research on this topic: after about 90 minutes, the amount of acetylcholine and dopamine that can be released tends to drop very low. Your brain literally runs out of the chemicals it needs to maintain focus.

This is why pushing past 90 minutes feels so hard. It's not weakness. It's biology.

Huberman puts it directly: "Trying to push yourself to be able to drop into two hours of focus or three hours of focus while possible, is not really in line with what we know about the underlying biology."

The practical takeaway: work with your biology, not against it. Set a timer for 90 minutes. When it goes off, stop. Even if you feel you could keep going.

Understanding what's happening in each phase helps you stop fighting your brain.

Phase 1: Context Loading (0-10 minutes)

The first 5-10 minutes feel terrible. Your mind wanders. You check your phone. You suddenly remember emails you need to send.

This is normal.

Huberman explains: "The first five to 10 minutes of that 90 minutes are a transition time. It's like the warm up for focus but I do include it in that 90 minutes."

Don't panic during this phase. Don't restart your timer. The warm-up counts. Your brain is loading context and preparing to engage.

What helps: Start with the easiest part of your task. Open the document. Read the last paragraph you wrote. Let your brain ease in.

Phase 2: Acceleration (10-30 minutes)

Focus starts to click. Distractions become less tempting. You're building momentum.

This is when you want to protect your environment aggressively. Phone in another room. Notifications off. Door closed if possible.

Phase 3: Peak Performance (30-60 minutes)

This is where the magic happens. Deep problem-solving. Creative breakthroughs. Complex analysis.

Most people never reach this phase because they interrupt themselves every 15 minutes. They're training their brain to never go deep.

Phase 4: Gradual Decline (60-80 minutes)

Still productive, but you'll notice fatigue creeping in. Harder to hold complex ideas in working memory. More prone to distraction.

Don't fight this. It's your brain signaling that neurochemical reserves are running low.

Phase 5: Wind-Down (80-90 minutes)

Finish your current thought. Don't start new complex work. This is about landing the plane, not taking off on a new flight.

Some people stop at 45 or 60 minutes. That's fine. Huberman notes the sessions don't have to be the full 90 minutes. The limit is an upper bound, not a target.

What you do after the focus session matters as much as the session itself.

Huberman calls this "deliberate defocus." The key word is deliberate. You're not just taking a break. You're actively letting your brain idle.

His advice: "Take at least 10 minutes and ideally as long as 30 minutes and go through what I call deliberate defocus. You really want to focus on somewhat menial tasks or things that really don't require a ton of your concentration."

What Counts as Deliberate Defocus

The phone thing is non-negotiable. Huberman specifically calls out looking at your phone during recovery as focus-killing behavior. He even notes that bathroom wait times have increased because people sit on their phones.

Why Recovery Matters

Huberman uses a gym analogy that makes this click: "That period of idling is essential for your ability to focus, much in the same way that rest between sets of resistance training is vital to being able to focus and perform during the actual sets."

You wouldn't do 10 sets of deadlifts with no rest and expect to lift heavy on set 11. Same principle applies to your brain.

Skip the recovery, and your next focus session suffers. Stack multiple sessions without breaks, and you're running on fumes by afternoon.

Here's something the other "90-minute focus" articles miss entirely: Non-Sleep Deep Rest (NSDR).

NSDR is a guided relaxation protocol that accelerates neurochemical replenishment. It's not meditation (no focus required). It's not a nap (you stay awake). It's a specific technique for restoring dopamine and mental energy.

When to use it: Between 90-minute sessions, especially if you're doing 2-3 sessions in a day.

How long: 10-20 minutes.

Huberman has published free NSDR protocols on YouTube:

• 10-minute version: https://youtube.com/watch?v=KHIbgSN2qAU (2.0M views)
• 20-minute version: https://youtube.com/watch?v=hEypv90GzDE (2.4M views)

My recommendation: Start with the 10-minute version between sessions. Use the 20-minute version if you're particularly drained or doing a third focus session.

NSDR isn't required for the basic protocol to work. But if you're serious about maximizing daily focus capacity, it's worth adding.

Huberman discusses specific supplements that support focus. These are enhancers, not requirements. The protocol works without them.

On caffeine timing: Most people drink coffee immediately after waking. Huberman recommends waiting 90-120 minutes. This allows your natural cortisol awakening response to work first, then caffeine extends alertness rather than interfering with natural wake-up mechanisms.

Important: If you're sensitive to caffeine, have heart conditions, or take medications, consult a doctor before adding any supplements. These recommendations come from Huberman's podcast discussions, not personalized medical advice.

Here's how to structure a day around ultradian cycles.

The 2-session day (recommended for most):

The 3-session day (for heavy cognitive loads):

Add a morning session (7:00-8:30) before the schedule above. But honestly, most people overestimate how often they need three sessions. Two focused 90-minute blocks beat three distracted ones.

Key spacing: Leave 2-4 hours between focus sessions. Back-to-back sessions don't work because neurochemical recovery takes time.

Total deep work: Accept that 3-4.5 hours is your ceiling. Huberman notes that most people only get 3-4 hours of true deep work each day. Use it on what matters most.

The Pomodoro Technique (25 minutes focus, 5 minute break) is popular. But it's not ideal for deep cognitive work.

Here's the issue: 25 minutes isn't long enough to reach peak focus. You're interrupting yourself right when your brain is finally engaging deeply.

When Pomodoro wins: High-distraction environments. Tasks you're avoiding (the short timer reduces resistance). Administrative work that doesn't require deep thinking.

When 90-minute blocks win: Writing. Coding. Strategic thinking. Learning new skills. Anything requiring sustained concentration.

The hybrid approach: Use Pomodoro for clearing your inbox and handling admin. Switch to 90-minute blocks for your most important cognitive work.

Can I train myself to focus longer than 90 minutes?

Temporarily, yes. Caffeine, deadlines, and sheer willpower can push you past 90 minutes. But you'll pay for it with extended recovery needs and diminished performance in subsequent sessions.

The 90-minute limit isn't about discipline. It's about neurochemistry. You can't willpower your way to more acetylcholine.

What if I can't focus for 90 minutes yet?

Start with 45 minutes. That's plenty long enough to reach some depth without being overwhelming.

Build up gradually over weeks. The focus muscle strengthens with consistent practice, not by forcing long sessions before you're ready.

Does this work for physical training too?

Yes. Huberman specifically mentions skill learning, running, and weight training as activities governed by the same ultradian principles.

A 90-minute basketball practice or gym session follows the same neurochemical arc. Warm-up, peak performance, decline, recovery.

What's the difference between ultradian and circadian rhythms?

Circadian: Your 24-hour sleep/wake cycle. Controlled by light exposure and time of day.

Ultradian: Shorter 90-minute cycles that repeat throughout the day. Governs focus capacity, sleep stages, and hormone release patterns.

Both matter for productivity, but ultradian cycles are the relevant framework for structuring work sessions.

• "The Ideal Length of Time for Focused Work" - Huberman Lab Clips, https://youtube.com/watch?v=5HINgMMTzPE
• "How to Focus to Change Your Brain" - Huberman Lab Essentials, https://youtube.com/watch?v=4AwyVTHEU3s
• "Controlling Your Dopamine For Motivation, Focus & Satisfaction" - Huberman Lab, https://www.hubermanlab.com/episode/controlling-your-dopamine-for-motivation-focus-and-satisfaction