September 13, 2021 • 2hr 15min
ADHD & How Anyone Can Improve Their Focus
Huberman Lab
Key Takeaways
- ADHD involves challenges with attention, focus, impulse control, time perception, and organization. However, people with ADHD can often hyperfocus on things they find very interesting.
- The underlying neurobiology involves dysregulation between the default mode network and task-related networks in the brain. This is mediated by dopamine and other neurotransmitters.
- Common treatments include stimulant medications like Adderall and Ritalin which increase dopamine levels. However, these carry risks of side effects and potential for abuse.
- Non-drug approaches like behavioral training, meditation, and visual focus exercises can help improve attention and focus for those with and without ADHD.
- Supplements like omega-3 fatty acids, phosphatidylserine, and alpha-GPC may help modulate attention systems in the brain and improve focus.
- Emerging technologies like transcranial magnetic stimulation (TMS) show promise for non-invasively stimulating attention circuits in the brain.
- Excessive smartphone use (>60 min/day for teens, >2 hrs/day for adults) can induce ADHD-like symptoms and impair attention in the general population.
Introduction
In this episode, Dr. Andrew Huberman discusses attention deficit hyperactivity disorder (ADHD) and how anyone can improve their focus and attention. He covers the symptoms, neurobiology, and various treatment approaches for ADHD, as well as general strategies for enhancing cognitive focus.
Huberman emphasizes that while ADHD has a strong genetic component, environmental factors also play a role. He notes that ADHD is not related to intelligence, and that those with ADHD can often hyperfocus on topics they find engaging. The discussion aims to provide a comprehensive overview of ADHD and attention for both those diagnosed with ADHD and anyone looking to optimize their cognitive performance.
Topics Discussed
ADHD Symptoms and Diagnosis (7:56)
Huberman outlines the key symptoms and diagnostic criteria for ADHD:
- Challenges with sustained attention and focus
- Impulsivity and difficulty with impulse control
- Hyperactivity (more common in children)
- Poor time perception and time management
- Disorganization (often using a "pile system")
- Deficits in working memory
He notes that ADHD exists on a spectrum, with some individuals having more severe symptoms than others. Importantly, those with ADHD can often hyperfocus on topics or activities they find highly engaging.
"People with ADHD, yes, they are distractible. Yes, they are impulsive. Yes, they are easily annoyed by things happening in the room. They sometimes have a high level of emotionality as well. Not always, but often. However, people with ADHD can have a hyper focus and incredible ability to focus on things that they really enjoy or are intrigued by."
Neurobiology of ADHD and Attention (26:40)
Huberman explains the underlying brain circuits and neurotransmitters involved in ADHD and attention:
- Default mode network - active when not engaged in a specific task
- Task-related networks - engaged during goal-directed behavior
- In typical brains, these networks are anti-correlated (one active while the other is suppressed)
- In ADHD, there is dysregulation between these networks
- Dopamine plays a key role in coordinating these networks and modulating attention
- The "low dopamine hypothesis" suggests insufficient dopamine contributes to ADHD symptoms
"Dopamine is acting like a conductor. Dopamine is saying, this circuit should be active, then that circuit should be active, it should be default mode network, and then when the default mode network is not active, then it should be the task network."
Pharmacological Treatments for ADHD (37:10)
Huberman discusses common medications used to treat ADHD:
- Stimulants like Adderall (amphetamine) and Ritalin (methylphenidate)
- Modafinil and armodafinil
- These medications increase dopamine and norepinephrine levels in the brain
- Can be highly effective but carry risks of side effects and potential for abuse
- Dosage and timing of medication is crucial for optimal effects
He notes the similarity between these prescription medications and illicit stimulants like cocaine, emphasizing the importance of proper medical supervision.
"These drugs are not without their consequences. In addition, and here I'd lump caffeine back into the mix. In addition, they almost all carry cardiac effects, right? They increase heart rate, but they also have effects on constriction of blood vessels and arteries and veins and so forth, in ways that can create cardiovascular problems."
Non-Pharmacological Approaches (1:16:56)
Huberman describes several non-drug strategies for improving attention and focus:
- 17-minute meditation practice - shown to reduce "attentional blinks" and improve focus
- Visual focus exercises - training to maintain gaze on near and far objects
- Physical movement before focused tasks to release excess energy
- Open monitoring - practicing a wide, panoramic visual awareness
- Limiting smartphone use to reduce attentional disruptions
"A simple practice of taking 17 minutes sitting and paying attention to your internal state, just interoceping, registering your breathing, registering the contact of your skin with whatever surface you're on, can forever rewire your brain to be able to attend better and possibly even offset some of that age related attentional drift."
Nutritional and Supplement Approaches (1:04:46)
Several nutritional strategies and supplements are discussed that may help modulate attention:
- Omega-3 fatty acids - especially DHA at doses >300mg/day
- Phosphatidylserine - 200mg/day shown to reduce ADHD symptoms in children
- Alpha-GPC - increases acetylcholine and may enhance focus
- L-tyrosine - precursor to dopamine, may improve focus but dosing can be tricky
- Elimination diets - removing foods one is sensitive to may help some individuals
Huberman emphasizes that while these approaches may be helpful, they likely play more of a modulatory than mediating role in attention.
Emerging Technologies (2:05:15)
Huberman discusses promising new technologies for treating ADHD and enhancing focus:
- Transcranial magnetic stimulation (TMS) - non-invasive brain stimulation
- Can be used to activate or inhibit specific brain regions
- Shows promise for stimulating prefrontal circuits involved in attention
- Often combined with focused learning tasks for optimal effects
"They're using directed TMS, stimulation of these circuits. And fortunately, I was quite relieved to hear this. They're combining that with a focused learning task. So they're literally teaching the brain to learn in a non invasive way."
Impact of Technology on Attention (2:09:14)
Huberman highlights how modern technology, especially smartphones, may be impairing our collective ability to focus:
- Smartphones provide constant context-switching and novel stimuli
- Studies show using smartphones >60 min/day (teens) or >2 hrs/day (adults) impairs attention
- May be inducing ADHD-like symptoms in the general population
- Limiting use is likely beneficial for maintaining focus and attention
"We are inducing a sort of ADHD. And while the studies on this are ongoing, because prominent use of smartphones really took off right around 2010, and we're only in 2021, long standing studies take time, which is essentially to say the same thing as long standing, there are some studies, and one in particular that I'd like to highlight."
Conclusion
Dr. Huberman provides a comprehensive overview of ADHD and attention, covering the symptoms, underlying neurobiology, and various treatment approaches. He emphasizes that while ADHD has a strong genetic component, environmental factors like diet, lifestyle, and technology use also play important roles in attentional capacity.
The discussion highlights both pharmacological and non-pharmacological approaches to improving focus and attention. While stimulant medications can be highly effective for ADHD, they carry risks that must be carefully weighed. Behavioral strategies, nutritional approaches, and emerging technologies offer promising alternatives or adjuncts to medication.
Importantly, many of the strategies discussed can be beneficial for enhancing focus and cognitive performance in individuals without ADHD as well. Huberman encourages listeners to experiment with different approaches to find what works best for their unique brain and situation.
Finally, Huberman sounds a note of caution about the impact of excessive smartphone use on our collective ability to focus and attend. Limiting use of these devices may be one of the most impactful things we can do to protect our attentional capacities in the modern world.
