ADHD & How Anyone Can Improve Their Focus

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 13 September 2021

⏱️ 138 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD. I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD). The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction & Note About Diagnosis (00:03:27) Sponsors (00:07:56) ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults (00:13:00) Attention & Focus, Impulse Control (00:14:57) Hyper-focus (00:16:45) Time Perception (00:18:25) The Pile System (00:20:00) Working Memory (00:24:10) Hyper-Focus & Dopamine (00:26:40) Neural Circuits In ADHD: Default Mode Network & Task-Related Networks (00:32:57) Low Dopamine in ADHD & Stimulant Use & Abuse (00:37:10) Sugar, Ritalin, Adderall, Modafinil & Armodafinil (00:47:00) Non-Prescribed Adderall, Caffeine, Nicotine (00:49:18) How Stimulants “Teach” the Brains of ADHD Children to Focus (00:52:00) When To Medicate: A Highly Informed (Anecdotal) Case Study (00:56:35) Elimination Diets & Allergies In ADHD (01:04:46) Omega-3 Fatty Acids: EPAs & DHAs (01:07:00) Modulation vs Mediation of Biological Processes (01:10:50) Attentional Blinks (01:16:56) Open Monitoring & 17minute Focus Enhancement (01:22:50) Blinking, Dopamine & Time Perception; & Focus Training (01:30:10) Reverberatory Neural & Physical Activity (01:33:40) Adderall, Ritalin & Blink Frequency (01:35:00) Cannabis (01:37:30) Interoceptive Awareness (01:41:15) Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers (01:48:05) DHA Fatty Acids, Phosphatidylserine (0:1:50:54) Ginko Biloba (01:51:45) Modafinil & Armodafanil: Dopamine Action & Orexin (01:56:19) Acetylcholine: Circuits Underlying Focus; Alpha-GPC (01:59:04) L-Tyrosine, (PEA) Phenylethylamine (02:01:23) Racetams, Noopept (02:05:15) Transcranial Magnetic Stimulation; Combining Technology & Pharmacology (02:09:14) Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids (02:14:30) Synthesis/Summary (02:16:10) Support for Podcast & Research, Supplement Resources Title Card Photo Credit: Mike Blabac Disclaimer

Transcript

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0:00.0	Welcome to the Huberman Lab podcast where we discuss science and science-based tools for everyday life.
0:09.0	I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:15.0	Today we are going to talk all about attention deficit hyperactivity disorder or ADHD.
0:21.0	We are also going to talk about normal levels of focus, what are normal levels of focus,
0:27.0	and how all of us, whether or not we have ADHD or not, can improve our ability to focus,
0:34.0	our ability to rule out distraction, turns out those are two separate things, as well as remember information better.
0:41.0	We are also going to talk about how we can learn to relax while focusing,
0:46.0	which turns out to be a critical component of learning new information and for coming up with new creative ideas.
0:54.0	So whether or not you have ADHD or no someone who does, or if you're somebody who feels that they do not have ADHD,
1:02.0	but would simply like to improve their ability to focus or to be more creative.
1:07.0	This episode is definitely for you as well.
1:10.0	We are going to talk about drug-based tools that are out there, we are going to talk about behavioral tools.
1:16.0	We will talk about the role of diet and supplementation, and we will talk about new emerging brain machine interface devices,
1:23.0	things like transcranial magnetic stimulation.
1:27.0	If you don't know what that is, don't worry, I will explain it to you.
1:30.0	These are non-invasive methods for rewiring your brain in order to make focusing more natural for you,
1:38.0	and to teach you how to increase your depth of focus.
1:41.0	Now just a quick reminder that any time we discuss a psychiatric disorder,
1:46.0	it's important that we remember that all of us have the temptation to self-diagnose or to diagnose others.
1:53.0	So as I list off some of the symptomology of ADHD, some of that symptomology might resonate with you.
1:58.0	You might think, oh, maybe I have ADHD or you might decide that someone you know definitely has ADHD.
2:04.0	However, it is very important that you don't self-diagnose or diagnose somebody else.
	...

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