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February 8, 2021 • 1hr 27min
How to Focus to Change Your Brain
Huberman Lab
In this episode, Dr. Andrew Huberman discusses neuroplasticity - the brain's ability to change and adapt in response to experience. He covers the history and science of neuroplasticity research, explains how plasticity differs between childhood and adulthood, and provides science-based protocols for enhancing learning and brain change at any age.
How to Focus to Change Your Brain
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Key Takeaways
- Neuroplasticity is the brain and nervous system's ability to change in response to experience. It allows us to learn, adapt, and recover from injuries.
- From birth to around age 25, the brain is highly plastic and can change easily through passive experience. After 25, specific conditions are required to induce plasticity.
- Three key elements are needed for adult neuroplasticity:
- Alertness/arousal (via epinephrine release)
- Focused attention (via acetylcholine release)
- Deep sleep/rest to consolidate changes
- Visual focus is closely linked to mental focus. Practicing visual focus can improve overall attention and learning ability.
- Learning is best done in ~90 minute focused sessions, followed by periods of rest or low-focus activity.
- Sleep and non-sleep deep rest protocols are crucial for consolidating learning and plasticity.
- Combining behavioral practices with appropriate use of supplements/compounds that enhance focus and plasticity can accelerate learning.
Introduction
In this episode, Dr. Andrew Huberman discusses neuroplasticity - the brain's ability to change and adapt in response to experience. He covers the history and science of neuroplasticity research, explains how plasticity differs between childhood and adulthood, and provides science-based protocols for enhancing learning and brain change at any age.
Topics Discussed
What is Neuroplasticity? (3:50)
Neuroplasticity refers to the brain and nervous system's ability to change its structure and function in response to experience. This allows us to:
- Learn new information and skills
- Adapt to new environments
- Recover from injuries
- Change our thoughts, behaviors and emotional responses
Dr. Huberman emphasizes that while neuroplasticity holds great promise, there are many misconceptions about how it works and how to access it, especially in adulthood.
Developmental Plasticity vs Adult Plasticity (8:00)
There are important differences in how plasticity occurs in childhood versus adulthood:
- Birth to ~25 years old: The brain is highly plastic and can change easily through passive experience. Connections are pruned and refined.
- After ~25 years old: The adult brain requires specific conditions and protocols to induce plasticity. Changes are more targeted.
Dr. Huberman notes: "After age 25 or so, in order to get changes in our nervous system, we have to engage in a completely different set of processes in order for those changes to occur and for them, more importantly, to stick around."
Key Elements Required for Adult Neuroplasticity (25:20)
Three key elements are needed to induce plasticity in the adult brain:
- Alertness/arousal - via epinephrine release from the locus coeruleus
- Focused attention - via acetylcholine release from the basal forebrain
- Deep sleep/rest - to consolidate changes
Dr. Huberman explains that when these three elements are present, "not only will the nervous system change, it has to change. It absolutely will change."
Accessing Alertness for Plasticity (38:15)
Ways to increase alertness and epinephrine release include:
- Optimizing sleep and circadian rhythms
- Caffeine and other stimulants (used judiciously)
- Hydration
- Motivation (can be positive or negative)
- Brief cardiovascular exercise
Dr. Huberman notes that from a neurochemical perspective, it doesn't matter if motivation comes from positive emotions like love or negative ones like fear - both can increase alertness.
Enhancing Focus and Attention (40:18)
Acetylcholine release is crucial for focused attention. Ways to enhance this include:
- Practicing visual focus exercises
- Reducing blink rate
- Limiting distractions
- Cholinergic supplements (used carefully)
Dr. Huberman emphasizes that mental focus follows visual focus. Practicing holding visual focus on a small area can improve overall attention.
Optimal Learning Protocols (1:12:00)
For optimal learning and plasticity:
- Engage in focused learning sessions of ~90 minutes
- Follow with periods of rest or low-focus activity
- Use non-sleep deep rest (NSDR) protocols
- Ensure adequate deep sleep at night
Dr. Huberman notes that trying to maintain intense focus all day is counterproductive. Alternating focus and rest is most effective.
Sleep and Plasticity (1:13:30)
Sleep is crucial for consolidating learning and plasticity:
- Deep sleep allows strengthening of new neural connections
- REM sleep may help integrate new learning
- Even if you have a poor night's sleep, subsequent nights can still consolidate learning
Dr. Huberman emphasizes: "Neuroplasticity doesn't occur during wakefulness, it occurs during sleep."
Non-Sleep Deep Rest (NSDR) Protocols (1:16:50)
NSDR protocols can enhance learning and plasticity:
- 20-30 minute NSDR sessions after learning
- Brief naps (less than 90 minutes)
- Self-generated optic flow (e.g. walking) after focused learning
A study showed NSDR immediately after learning improved retention more than sleep alone.
Combining Behavioral and Pharmacological Approaches (1:18:16)
Dr. Huberman discusses how behavioral protocols can be combined with appropriate use of supplements/compounds to potentially enhance plasticity:
- Caffeine for alertness
- Cholinergic compounds for focus (used carefully)
- Sleep-supporting supplements
He emphasizes the importance of using any compounds safely and appropriately under medical supervision.
Plasticity Through Repetition (1:25:15)
Dr. Huberman briefly mentions another category of plasticity involving repetition and reward:
- Used more for habit formation and procedural learning
- Involves dopamine reward circuits
- Will be covered more in future episodes
Conclusion
Dr. Huberman concludes by emphasizing that while neuroplasticity occurs naturally in childhood, adults can still change their brains by leveraging the science of focus and learning. By understanding and applying the key elements of alertness, focused attention, and proper rest/sleep, we can enhance our ability to learn and adapt throughout life. He encourages listeners to experiment with the protocols discussed and to stay tuned for future episodes diving deeper into specific applications of neuroplasticity.
