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ADHD & How Anyone Can Improve Their Focus

Andrew Huberman・111 minutes read

The Huberman lab podcast delves into ADHD, focusing on enhancing focus through various methods like medication, diets, supplements, and neurotechnologies. The importance of professional evaluation, caution in self-diagnosing, and understanding the neurochemical basis of attention is emphasized.

Insights

  • Distinguishing between ADHD symptoms and normal focus levels is crucial, highlighting the significance of relaxation in learning and creativity.
  • Caution against self-diagnosing or diagnosing others with ADHD is emphasized, stressing the necessity of professional evaluation by psychiatrists or clinical psychologists.
  • Dopamine plays a pivotal role in enhancing focus and motivation, particularly in individuals with ADHD, regulating brain circuits to direct attention effectively.
  • The coordination between the default mode and task networks in the brain impacts attention and focus, with stimulants like Ritalin and Adderall aiding in treatment by increasing dopamine levels.
  • Behavioral methods, like open monitoring and interoceptive exercises, can significantly improve focus, reduce attentional blinks, and enhance cognitive abilities without the use of drugs.

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Recent questions

  • How can focus be improved?

    Focus can be enhanced through various methods like drug-based, behavioral, dietary, and brain machine interface techniques discussed in the podcast. These include tools like transcranial magnetic stimulation, an oligoantigenic diet, omega-3 fatty acids, and supplements like Ginkgo Biloba, Modafinil, and Racetams. Behavioral exercises, meditation practices focusing on interoception, and limiting smartphone use are also recommended to improve focus.

  • What is ADHD?

    ADHD, previously known as ADD, is a neurodevelopmental disorder characterized by poor attention, high impulsivity, and distractibility. It has a strong genetic component, with close relatives influencing the likelihood of developing the disorder. ADHD affects children and adults, impacting focus, time perception, organization, and working memory. Stimulants like Ritalin and Adderall are commonly used to treat ADHD by increasing dopamine levels in the brain.

  • How does dopamine affect focus?

    Dopamine plays a crucial role in enhancing focus and motivation, particularly in individuals with ADHD. It narrows attention to specific stimuli, aiding in directing focus and regulating brain circuits. Low dopamine levels in specific brain circuits can lead to excessive firing of neurons unrelated to the task at hand, affecting attention and focus. Stimulants like Ritalin and Adderall increase dopamine levels, enhancing focus and coordination between brain networks.

  • What are the differences between the default mode and task networks?

    The default mode network is the brain network active when not engaged in specific tasks, allowing the mind to wander freely. It includes the dorsolateral prefrontal cortex, posterior cingulate cortex, and lateral parietal lobe, typically synchronized in activity. Task networks, on the other hand, involve brain circuits that drive goal-oriented behavior, suppressing impulses and promoting task-directed behavior. In individuals with ADHD, the default mode network is desynchronized, impacting attention and focus.

  • How can attentional blinks be reduced?

    Attentional blinks, momentary lapses in thinking causing missed information, can be reduced through practices like open monitoring achieved through panoramic vision and a 15-minute meditation-like practice focusing on interoception. These practices have been shown to significantly reduce attentional blinks and enhance focus permanently. Engaging in panoramic vision and open monitoring can enhance the brain's ability to process information faster and more efficiently, improving overall attention and focus.

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Summary

00:00

Enhancing Focus and Understanding ADHD in Science

  • The Huberman lab podcast discusses science and science-based tools for everyday life, hosted by Andrew Huberman, a professor at Stanford School of Medicine.
  • The episode focuses on Attention Deficit Hyperactivity Disorder (ADHD) and normal levels of focus, exploring ways to improve focus, rule out distractions, and enhance memory.
  • It distinguishes between ADHD symptoms and normal focus levels, emphasizing the importance of relaxation in learning and creativity.
  • Various tools for enhancing focus are discussed, including drug-based, behavioral, dietary, and brain machine interface methods like transcranial magnetic stimulation.
  • Caution is advised against self-diagnosing or diagnosing others with ADHD, stressing the need for professional evaluation by psychiatrists or clinical psychologists.
  • Attention is drawn to the subjective nature of terms like impulse control and concentration, which can fluctuate based on various factors.
  • The podcast aims to provide free science-related information to the public, with sponsors like Roka, Belcampo, and Helix Sleep supporting the episode.
  • ADHD, previously known as ADD, has a strong genetic component, with close relatives influencing the likelihood of developing the disorder.
  • Intelligence levels, including emotional and musical intelligence, are not linked to ADHD, and the renaming of ADD to ADHD in the 1980s improved diagnosis and detection.
  • The prevalence of ADHD in children is estimated at 10-12%, with half resolving with treatment, while increased ADHD rates in adults raise questions about its origins in adulthood due to modern lifestyle factors like smartphone use.

13:25

ADHD: Focus, Impulsivity, and Dopamine's Role

  • Attention and focus are essentially the same thing, involving perception of sensory information.
  • People with ADHD struggle with attention, perceiving only what they focus on.
  • Impulse control is distinct, involving limiting perception of sensory events.
  • Individuals with ADHD exhibit poor attention, high impulsivity, and distractibility.
  • Despite difficulties in focusing, people with ADHD can hyper-focus on activities they enjoy.
  • Challenges with time perception and organization are common in individuals with ADHD.
  • Working memory, the ability to keep information online for immediate use, is often disrupted in people with ADHD.
  • Dopamine plays a crucial role in enhancing focus and motivation in individuals, particularly those with ADHD.
  • Dopamine release narrows attention to specific stimuli, aiding in directing focus.
  • Understanding the neurochemical and neural circuit basis of attention can provide insights into managing ADHD symptoms.

27:22

ADHD: Brain Networks and Dopamine Coordination

  • The default mode network is the brain network active when not engaged in specific tasks, allowing the mind to wander freely.
  • Task networks are brain circuits that drive goal-oriented behavior, distinct from the default mode network.
  • The default mode network includes the dorsolateral prefrontal cortex, posterior cingulate cortex, and lateral parietal lobe, typically synchronized in activity.
  • In individuals with ADHD, the default mode network is desynchronized, impacting attention and focus.
  • The task networks involve the medial prefrontal cortex and other brain areas that suppress impulses, promoting task-directed behavior.
  • In individuals without ADHD, the default mode and task networks are anti-correlated, working in opposition.
  • People with ADHD exhibit more coordination between the default mode and task networks, impacting attention and focus.
  • Dopamine acts as a conductor, regulating the activity of brain circuits, influencing the coordination between the default mode and task networks.
  • Low dopamine levels in specific brain circuits lead to excessive firing of neurons unrelated to the task at hand, affecting attention and focus.
  • Stimulants like Ritalin and Adderall increase dopamine levels in the brain, aiding in the treatment of ADHD by enhancing focus and coordination between brain networks.

41:13

Comparing ADHD Drugs: Adderall vs Ritalin

  • Adderall and Modafinil are used to treat ADHD and narcolepsy, with a focus on dopamine levels.
  • Ritalin was an early ADHD drug targeting dopamine levels, while Adderall is now more commonly prescribed due to pharmacokinetics.
  • Ritalin had time-release formulas, while Adderall initially had a short life in the bloodstream.
  • Adderall's impact on alertness varies throughout the day due to its sustained release.
  • Ritalin is similar to amphetamine, while Adderall is a mix of amphetamine and dextroamphetamine.
  • Pharmaceutical versions of cocaine and methamphetamine are structurally similar to ADHD drugs.
  • Stimulants like Adderall are used to increase dopamine, norepinephrine, and adrenaline levels.
  • Many individuals, including college students, use Adderall without an ADHD diagnosis.
  • Stimulant use, including Adderall, is prevalent among young adults, surpassing cannabis consumption.
  • Stimulants like caffeine and nicotine have historically been used to enhance focus and alertness.

54:47

Early interventions improve focus in ADHD.

  • Young children exhibit spontaneous behavior, often fidgeting, while older individuals learn to control their actions and focus.
  • Administering a drug to children early on to promote stillness is believed to help maintain this ability over time.
  • Childhood and young adult neuroplasticity is significantly higher than in adults, with early childhood being the most conducive period for reshaping the brain.
  • Early treatment is emphasized by clinicians to enhance frontal and task-related circuits for improved focus in various contexts.
  • Studies suggest that an elimination diet, removing foods to which children have mild allergies, can significantly improve ADHD symptoms.
  • A study involving 100 children showed dramatic improvements in focus, impulsivity, and body control through an oligoantigenic diet.
  • The diet, based on individual antibody tests, eliminated foods causing mild allergies, leading to notable ADHD symptom enhancements.
  • Despite criticisms of study design, the positive impact of diet on ADHD symptoms without drug treatment garnered attention.
  • Pediatric neurologists recommend avoiding high sugar foods and identifying potential food allergies to manage ADHD symptoms effectively.
  • Omega-3 fatty acids, particularly EPA, have shown modest but significant effects in improving focus and attention in adults with ADHD, potentially reducing the need for medication.

01:09:07

Improving Focus and Health Through Diet and Meditation

  • Consuming the wrong foods, especially sugary foods or allergens, can be detrimental to health.
  • Different diets and supplements are often recommended for conditions like ADHD, but it's crucial to understand the difference between mediating and modulating brain processes.
  • Drugs like Ritalin and Adderall target attention and focus circuits, but there are alternative behavioral methods for enhancing focus.
  • An oligoantigenic diet has shown improvements in ADHD symptoms, as per a recent study published in Frontiers in Psychiatry in 2020.
  • Attentional blinks occur when focusing on one target prevents noticing another, a common occurrence in individuals with ADHD.
  • Open monitoring, a state achieved through panoramic vision, can help reduce attentional blinks and improve focus.
  • A simple 15-minute meditation-like practice focusing on interoception has been shown to significantly reduce attentional blinks and enhance focus permanently.
  • This practice may also help offset age-related cognitive decline by rewiring the brain to attend better.
  • Engaging in panoramic vision and open monitoring can enhance the brain's ability to process information faster and more efficiently.
  • The effects of these practices are significant, long-lasting, and can be experienced after just one session of 17 minutes of interoception.

01:22:46

"Blinks, Time Perception, and ADHD Focus"

  • Attentional blinks involve momentary lapses in thinking, causing missed information.
  • Actual blinks with eyelids can be fast or long, affecting perception of time.
  • Perception of time varies based on alertness level and blink frequency.
  • Blinks are linked to dopamine levels, influencing attention and time perception.
  • Study "Time dilates after spontaneous blinking" shows blinks reset time perception.
  • Dopamine control affects time estimation, with high levels leading to overestimation.
  • Children with ADHD can improve focus through blink control and visual training.
  • Fidgeter toys help ADHD children focus by engaging physical energy.
  • Physical movements before focus training aid in attention enhancement.
  • Cannabis use by ADHD individuals affects dopamine levels and attention.

01:36:35

Cannabis, ADHD, and Focus: Treatment Insights

  • Rates of eye blinking change depending on the duration of cannabis use across a person's lifespan.
  • People who have not used cannabis or used it for a short period blink more frequently than chronic users.
  • Cannabis affects memory but increases focus and reduces eye blinking.
  • Interoceptive awareness, the sense of one's internal state, was thought to be lacking in people with ADHD.
  • An interoceptive exercise improved focus but not necessarily interoceptive awareness.
  • People with ADHD are as aware of their internal state as others, measured by their ability to count heartbeats.
  • Prescription drugs like Ritalin and Adderall increase dopamine and norepinephrine levels for ADHD treatment.
  • New non-prescription supplements are emerging to boost dopamine, acetylcholine, and serotonin levels.
  • ADHD treatment involves exploring drug schedules and combining medication with behavioral exercises.
  • Omega-3 fatty acids, particularly DHA, positively impact attention and focus, with a threshold of 300mg per day.

01:50:24

Enhancing Focus and Cognitive Function in ADHD

  • Study involved kids aged one to six and seven to 12, with 147 subjects in one case and 36 in the other.
  • Adequate levels of EPA and a 300mg threshold of DHA, along with 200mg of phosphatidylserine, can help improve ADHD symptoms.
  • Ginkgo Biloba has minor effects on ADHD symptoms but may cause headaches in some individuals due to its vasoconstrictive properties.
  • Modafinil and armodafinil are used for ADHD, narcolepsy, and to enhance focus, with Modafinil being more expensive than armodafinil.
  • Modafinil and armodafinil are weak dopamine reuptake inhibitors, leading to increased dopamine levels and improved focus.
  • Acetylcholine plays a crucial role in focus and cognition, with compounds like alpha GPC increasing acetylcholine transmission.
  • L-Tyrosine acts as a dopamine precursor, enhancing focus, but dosing can be challenging due to potential side effects.
  • PEA and Phenethylamine are dopamine-stimulating supplements explored for improving focus, with caution advised due to potential mood disorder implications.
  • Racetams like Noopept tap into the cholinergic system, enhancing cognitive capacity and focus, particularly beneficial for mild cognitive disorders.
  • New Pepped and Racetams show promise in improving focus for individuals with cognitive challenges from head injuries or vascular events.

02:03:45

Enhancing Focus and Attention in ADHD

  • Cholinergic transmission, specifically acetylcholine, is linked to cognitive decline, with increasing transmission potentially offsetting decline, especially in conditions like vascular damage or concussion.
  • An article by Ahn et al. from 2016 provides a comprehensive review of atypical treatments for ADHD, including Racetams, Adderall, Ritalin, dopaminergic agents, and cholinergic agents, detailing their effects, availability, and drawbacks.
  • Transcranial magnetic stimulation (TMS) is a non-invasive tool gaining popularity for treating neurological and psychiatric conditions by stimulating specific brain regions with magnetic pulses, influencing brain activity without invasive procedures.
  • TMS can inhibit or enhance brain activity in targeted areas, affecting behaviors and thought patterns, with potential applications in ADHD treatment by stimulating the prefrontal cortex for focused states.
  • Limiting smartphone use to less than 60 minutes per day for adolescents and two hours per day for adults may help maintain focus and attention, as excessive phone use can lead to attention deficits.
  • Cal Newport emphasizes the negative impact of constant context switching from smartphone use on meaningful work, suggesting structured limits on phone use to preserve focus and attention.
  • Studies suggest that smartphones are eroding attentional capacities, with adolescents needing less than 60 minutes of phone use per day to maintain focus, while adults may experience attention deficits beyond two hours of daily phone use.
  • The podcast discusses ADHD, focusing on its biological, psychological, and neural aspects, along with prescription drugs, over-the-counter compounds, diets, and emerging neurotechnologies for treatment and enhancement of focus.
  • Timestamped podcast episodes allow flexible consumption, with suggestions for future topics and guests, along with support options for research on stress, neurobiology, and human performance.
  • Supplement recommendations are provided, with a link to Thorn for high-quality supplements and a 20% discount, emphasizing the importance of reputable sources for supplements if chosen to be taken.

02:17:43

"Thorn Partnership: Quality Ingredients, Science Appreciation"

  • Partnership with Thorn due to their high quality and specific ingredients
  • Gratitude expressed for time, attention, and interest in science
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