ADHD & How Anyone Can Improve Their Focus | Huberman Lab Podcast #37

Summary

• Welcome to the Huberman lab podcast, where we discuss science and science-based tools for everyday life.
• Today, we will be discussing Attention Deficit Hyperactivity Disorder (ADHD) and how anyone can improve their focus, ability to rule out distraction, and ability to remember information better.
• We will also be discussing how to relax while focusing, as it is a critical component of learning new information and coming up with new creative ideas.
• We will be discussing drug-based tools, behavioral tools, the role of diet and supplementation, and emerging brain machine interface devices (such as transcranial magnetic stimulation) for improving focus and depth of focus.
• It is important to remember that ADHD should be properly diagnosed by a psychiatrist, physician, or clinical psychologist, and that symptoms of ADHD can vary and change over time.
• All individuals can improve their attentional capacity through various interventions.
• Attention Deficit Hyperactivity Disorder (ADHD) is a medical disorder characterized by symptoms of inattention, impulsivity, and hyperactivity
• ADHD used to be called Attention Deficit Disorder (ADD) and has been recognized in the medical literature since 1904
• There is a genetic component to ADHD, with higher likelihood of having the disorder if a close relative also has it
• Intelligence is not related to ADHD and having ADHD does not affect intelligence
• The psychiatric and psychological communities recognized in the 1980s that ADHD also included symptoms of inattention and the disorder was renamed to ADHD
• Common treatment options for ADHD include medication, therapy, and lifestyle changes
• Tools and techniques that can help with concentration and focus include creating a consistent routine, breaking tasks into smaller chunks, reducing distractions, and taking breaks.
• People with ADHD can focus well on things they enjoy or are motivated by consequences
• People with ADHD often struggle with time perception and procrastination, but can improve if given a deadline or facing consequences
• People with ADHD may use the "pile system" for organization and have difficulty finding things or adapting to changes in their organization system
• People with ADHD may have difficulty completing tasks, even if they understand them, and may have impulsivity and hyperactivity
• People with ADHD may also have comorbid disorders, such as anxiety or depression, and may have difficulty with social interactions and self-esteem
• Treatment for ADHD may include medication, therapy, and self-management strategies
• ADHD is a disorder that affects attention and impulse control
• People with ADHD can focus intensely on things they enjoy or find interesting
• Dopamine is a neurotransmitter that is involved in focus, motivation, and perception
• The default mode network is a brain circuit that is active when a person is not engaged in a specific task
• The task-related network is a brain circuit that is active when a person is engaged in a specific task
• People with ADHD may have an imbalance between the default mode network and the task-related network, leading to difficulty switching between tasks and maintaining focus on a single task
• Medications for ADHD aim to increase dopamine levels in the brain to help regulate attention and impulse control
• Non-pharmacological treatments for ADHD include therapy, behavior modification, and lifestyle changes.
• Dopamine acts as a conductor for brain circuits, regulating activity in the default mode network and task-related network in a process known as anti-correlation
• In people with ADHD, there is a problem with the dopamine system that disrupts this process and leads to unnecessary firing of neurons unrelated to the task at hand
• The low dopamine hypothesis proposes that low levels of dopamine in certain brain circuits may contribute to symptoms of ADHD
• Stimulant drugs, such as amphetamines and methylphenidate, increase dopamine levels and can be effective in treating ADHD by improving the regulation of brain circuit activity
• People with ADHD may self-medicate with recreational drugs that increase dopamine in an effort to improve their attention and focus, but these drugs can have negative side effects and are not a safe or appropriate treatment for ADHD
• Non-stimulant treatments for ADHD, such as atomoxetine and guanfacine, also show promise in improving regulation of brain circuit activity through different mechanisms than stimulants
• More research is needed to understand the exact role of dopamine in ADHD and to develop effective treatments that target the underlying causes of the disorder.
• Methylphenidate (Ritalin) and amphetamine drugs (Adderall, Modafinil) are commonly used to treat ADHD and narcolepsy
• These drugs increase levels of dopamine in the brain, specifically in networks that control task-directed behavior and the default mode network
• The pharmacokinetics (rate of entry and duration in the body) of the drugs can affect their effectiveness and potential side effects
• Ritalin is similar to the street drug amphetamine (also known as speed)
• Adderall is a combination of amphetamine and dextroamphetamine
• These drugs can have a high potential for abuse and can be habit-forming
• ADHD is a complex condition and these drugs may not work for everyone
• Non-pharmaceutical treatments for ADHD include therapy, behavior modification, and changes in diet and exercise.
• Caffeine and nicotine have been used as stimulants to increase dopamine, norepinephrine, focus, and energy.
• The phosphodiesterase pathway is involved in the conversion of cyclic amp into energy for cells.
• Children with ADHD may be prescribed stimulant drugs to help them focus, as their brains are more plastic and able to learn to focus artificially.
• Long-term consequences and ethical considerations of taking stimulants without a clinical need should be considered.
• Stimulants may have side effects and may not be the best solution for everyone.
• Alternative therapies, such as exercise and diet changes, may also be effective in treating ADHD.
• The role of diet in ADHD is highly significant and may allow some individuals to eliminate or reduce their need for medication
• Omega-3 fatty acids, specifically EPA, may have a modest effect on focus and attention in adults with ADHD or mild attention deficit issues
• Omega-3s appear to play a supportive or modulatory role, rather than a mediating role, in the biological processes related to ADHD
• The use of stimulant medications for ADHD may have negative long-term effects on brain development and function
• Non-stimulant medications and therapies, such as behavioral therapy and neurofeedback, may be effective in treating ADHD
• The use of technology and screens should be limited, as they can worsen symptoms of ADHD
• Individuals with ADHD should prioritize self-care, including sleep, exercise, and a healthy diet, in order to manage their symptoms.
• Attentional blinks occur when attention shuts off for a brief moment after finding a target in a visual search task or spotting a specific letter in a string of numbers
• This phenomenon is more common in people with ADHD
• Attentional blinks may be caused by over-focusing on one thing, leading to a hypothesis that people with ADHD experience more attentional blinks
• Increasing one's ability to focus and avoid attentional blinks may be achieved through mindfulness practices such as meditation.
• Reducing visual information input and practicing interoception (awareness of one's internal state) can improve attention and possibly offset age-related cognitive decline
• One session of 17 minutes of interoception (focusing on breathing and internal state) can rewire the brain to improve attention and may be effective for all ages and those with or without ADHD
• Blinking and perception of time are linked, with faster frame rates for information processing associated with higher alertness and slower frame rates with relaxation or sleep
• Dopamine plays a role in time perception and can affect attention and motivation
• Focus training, such as the Attentional and Interpersonal Style (TAIS) test, can be used to identify and improve specific attentional skills
• Technology use can impact attention and brain development, and moderation in technology use is recommended for children
• Children with ADHD may benefit from visual focus training and physical movement as a way to improve attention
• Fidget toys and physical activity can help kids with ADHD to focus and improve attention by moving out underlying reverberatory activity in their nervous system
• People with ADHD often have a lot of reverberatory activity in their nervous system, causing a constant desire to move and difficulty sitting still
• Physical activity can help to reduce this reverberatory activity and improve attention and focus
• The prefrontal cortex, which is responsible for attention and focus, may be underactive in people with ADHD
• Stimulant medication can help to improve focus and attention in people with ADHD by increasing activity in the prefrontal cortex
• Non-stimulant medication and therapy can also be effective in improving focus and attention in people with ADHD.
• THC increases dopamine and neurochemicals that create a sense of calm
• Chronic cannabis use may increase focus, but can also lead to memory loss
• Interoceptive awareness refers to one's sense of their internal state (e.g. heart rate, breathing)
• Studies have shown that people with ADHD are not less in touch with their internal state than those without ADHD
• Cognitive control, or the ability to regulate one's thoughts and behaviors, is important for managing ADHD
• Cognitive control can be improved through training, including mindfulness practices
• A 17 minute interoceptive exercise may improve focus in the short term, but it is unlikely that this is due to increased interoceptive awareness alone
• The default mode network, a set of brain regions active during introspection and mind wandering, may be overactive in people with ADHD
• Some evidence suggests that stimulant medications used to treat ADHD may improve cognitive control by decreasing activity in the default mode network.
• Prescription drugs for attentional disorders, such as Ritalin, Adderall, and Modafinil, can have similar side effects to drugs of abuse, such as cocaine
• Caffeine can cause anxiety, insomnia, and vasoconstriction, but does not have a high potential for addiction or abuse
• Amphetamines and cocaine can cause sexual side effects and cardiovascular problems
• Drug schedules, such as taking Adderall every other day or combining it with behavioral exercises, are being explored as a way to treat ADHD
• DHA fatty acids and phosphatidylserine can improve cognitive function and may be helpful in treating ADHD
• Meditation, movement, and visual focusing exercises can improve focus and attention
• It is important to consider the long-term effects of prescription drugs for attentional disorders and to try to tapering off of them if possible
• Modafinil and armodafinil are drugs that can increase focus and attention
• They are weaker dopamine reuptake inhibitors than Ritalin and Adderall
• Modafinil activates the orexin system, which is involved in regulation of hunger and sleepiness and is disrupted in narcolepsy
• Modafinil also has effects on the dopamine and norepinephrine systems
• Some people may be more sensitive to the effects of these drugs and require lower doses
• Acetylcholine is a neurotransmitter involved in focus and attention
• Alpha-GPC is a supplement that can increase acetylcholine levels and improve focus and memory function
• Caffeine and nicotine can also affect acetylcholine and improve focus and attention.
• L-tyrosine and PEA (Phenethylamine) are being explored for their potential to improve dopamine levels in people with conditions such as bipolar disorder and schizophrenia
• Racetams, including Noopept, may be effective for improving cognitive function in people with mild cognitive disorders or brain diseases caused by vascular or traumatic events
• Racetams are available over the counter in the US, but are illegal or gray market in other countries and should be used with caution and consulting a doctor, especially for those with ADHD
• Alpha-GPC and citicoline may also improve cognitive function, particularly in those with age-related cognitive decline or stroke
• Modafinil may be effective for improving focus, but can have side effects and may not be suitable for everyone
• It is important to consult with a healthcare professional and do research before taking any supplement to improve cognitive function.
• Transcranial Magnetic Stimulation (TMS) is a noninvasive treatment for ADHD
• Clinical trials are comparing TMS to pharmacologic treatments for ADHD
• Smartphones can negatively impact focus and attention in both children and adults, leading to subclinical focus issues
• Adolescents should use smartphones for less than 60 minutes per day to avoid decreased attentional capacity
• The negative effects of smartphones on attention may be due to the rapid context switching within the device
• The ideal treatment for ADHD may be a combination of pharmacologic treatments, technological treatments, and behavioral interventions
• Guests and suggestions for future podcast topics mentioned
• Encouragement to subscribe to the podcast on Apple and Spotify and leave a review on Apple
• Mention of website for tax-deductible donations for research on neurobiology
• Mention of Patreon page for supporting the podcast
• Discussion of supplement-based compounds
• Partnership with Thorn for high-quality supplements
• Thanks for listeners' time and attention