ADHD & How Anyone Can Improve Their Focus

Huberman Lab

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.

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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

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