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ADHD & How Anyone Can Improve Their Focus

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction & Note About Diagnosis
(00:03:44) Sponsors: AG1, LMNT
(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

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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction & Note About Diagnosis  
00:03:44 Sponsors: AG1, LMNT & Waking Up
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 & 17-Minute 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  
01:50:54 Ginko Biloba  
01:51:45 Modafinil & Armodafinil: 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  
Disclaimer & Dislcosures
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