What is the optimal length of a learning session? What happens in the brain when go beyond our focus limits? These are common questions for trainers and learning designers trying to balance depth, focus, and learner engagement.

In this video, Dr Andrew Huberman explains why the brain responds best to learning in focused 90-minute windows. Rather than pushing through with longer sessions that drive fatigue, this approach works with the natural rhythms of the brain.

During a 90-minute learning session, the brain activates key signalling molecules that drive Neuroplasticity and long-term memory. These include CREB, ERK and MAPK, and BDNF. Together, they support the process of rewiring neural pathways and strengthening learning. Once the 90-minute window closes, those biochemical signals begin to fade, making it harder to absorb and retain new information.

The Huberman Lab Neuroplasticity Super Protocol reinforces the value of 90-minute learning bouts followed by rest. Focused effort paired with breaks allows the brain to consolidate learning and recover. In contrast, long blocks of continuous content overload attention and reduce the likelihood that learning will stick.

What does this mean for training design? It means shorter, well-structured sessions that prioritise focus over volume. It also means resisting the temptation to cram more content and time into learning sessions.

The science is clear, use it to design and deliver learning experiences that respect the brain’s natural processes. When you align session length with how learning actually works, you improve retention, reduce fatigue, and create learning that lasts well beyond the session.

Check out our brain-friendly 90-minute courses.