Ask HN: Any scientifically proven techniques to boost concentration?

I feel like I have to be in a very specific head space to write code. It’s like climbing a big hill but in my head. Sometimes it’s effortless and sometimes it’s a slog.

Are there any proven exercises or techniques I can adopt that are proven to boost my ability to focus and get in that clear headspace to write code?

Edit: adding some tips as I try to figure this out. Note: not scientifically proven (to my knowledge)

1. Music. which type depends on the individual.

2. Timing. Dead of night or early in the morning when the world is quiet. Not this isn’t a muscle you can flex at any time, you have to just capitalize on the right time.

3. Long shower

4. Caffeine

5. Get out of the office/house go somewhere else (like a cafe)

6. Take a walk

7. Have a beer

8. Write thoughts down in a notebook without any phones/laptop in sight and then jump to the laptop to implement

9. Meditate

10. Lift weights / exercise to work the demons out and quiet the mind

No phones in sight (unless you code phone apps I guess). No notifications. And I write down any thoughts that my brain wants me to get into for later.

I struggled to find a description of it on the web (everybody gets hung up on secondary details like 'light a candle' and 'read a sacred text') but basically you can

(1) set a timer for some specific time (say 5-10 minutes to start, could be more once you get experienced; it's important to use the timer so you don't need to think about when to stop.)

(2) meditate by closing eyes, focusing on the breath, relaxing, for a short time. (practice this by itself first if you are starting out) eyes closed is important because the point is to get your brain producing alpha waves.

(3) focus on some object (could be a thing in the your environment, could be something you visualize) and whenever your mind wanders from the object you put your attention on the object and tell yourself "that is interesting but this is more interesting". it does not matter if you are eyes open or closed at this point because the concentration state involves the brain producing beta waves.

Exercise (mostly I've seen more intense than walking, but cardio like running, cycling, rowing, etc. - I haven't come across much for resistance training like weightlifting) has been very well studied to improve cognitive ability, as well as mental health (depression/anxiety). Depending on what you mean by proven, it's not gravity, but it's pretty good evidence compared to just about anything in medicine (just look at the numerous citations testing various aspects/study designs/different populations).

Just a few studies (there are countless): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951958/ https://pubmed.ncbi.nlm.nih.gov/20065132/ https://pubmed.ncbi.nlm.nih.gov/35153701/ https://ju.se/download/18.4662178a174aa5f82061c573/160103080...

What you are describing is "mindfulness" exercises; basically a modern take on meditation.

I have the app "Meditation Studio" which consists of some softly-spoken people talking you through breathing exercises and relaxation - would recommend for anyone wanting to try these techniques.