Episode
How to Focus to Change Your Brain
1:30:19
Published: Mon Feb 08 2021
Description
This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:32) Sponsors: AG1, LMNT, Thesis, Momentous (00:03:50) Plasticity: What Is it, & What Is It For? (00:06:30) Babies and Potato Bugs (00:08:00) Customizing Your Brain (00:08:50) Hard-Wired Versus Plastic Brains (00:10:25) Everything Changes At 25 (00:12:29) Costello and Your Hearing (00:13:10) The New Neuron Myth (00:14:10) Anosmia: Losing Smell (00:15:13) Neuronal Birthdays Near Our Death Day (00:16:45) Circumstances for Brain Change (00:17:21) Brain Space (00:18:30) No Nose, Eyes, Or Ears (00:19:30) Enhanced Hearing and Touch In The Blind (00:20:20) Brain Maps of The Body Plan (00:21:00) The Kennard Principle (Margaret Kennard) (00:21:36) Maps of Meaning (00:23:00) Awareness Cues Brain Change (00:25:20) The Chemistry of Change (00:26:15) A Giant Lie In The Universe 00:27:10) Fathers of Neuroplasticity/Critical Periods 00:29:30) Competition Is The Route to Plasticity 00:32:30) Correcting The Errors of History 00:33:29) Adult Brain Change: Bumps and Beeps (00:36:25) What It Takes to Learn (00:38:15) Adrenalin and Alertness (00:40:18) The Acetylcholine Spotlight (00:42:26) The Chemical Trio For Massive Brain Change (00:44:10) Ways To Change Your Brain (00:46:16) Love, Hate, & Shame: all the same chemical (00:47:30) The Dopamine Trap (00:49:40) Nicotine for Focus (00:52:30) Sprinting (00:53:30) How to Focus (00:55:22) Adderall: Use & Abuse (00:56:40) Seeing Your Way To Mental Focus (01:02:59) Blinking (01:05:30) And Ear Toward Learning (01:06:14) The Best Listeners In The World (01:07:20) Agitation is Key (01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder (01:12:00) Ultra(dian) Focus (01:13:30) When Real Change Occurs (01:16:20) How Much Learning Is Enough? (01:16:50) Learning In (Optic) Flow/Mind Drift (01:18:16) Synthesis/Summary (01:25:15) Learning With Repetition, Forming Habits As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
The podcast discusses the importance of supplementing with single-ingredient supplements in dosages that allow for a systematic and optimized approach, and also touches on the role of the gut microbiome, hydration and electrolytes, and neural circuits for brain function.
00:00 - 05:13 (05:13)
Summary
The podcast discusses the importance of supplementing with single-ingredient supplements in dosages that allow for a systematic and optimized approach, and also touches on the role of the gut microbiome, hydration and electrolytes, and neural circuits for brain function.
EpisodeHow to Focus to Change Your Brain
PodcastHuberman Lab
This podcast delves into the fascinating world of neural plasticity, exploring the different forms of plasticity and how we can engage our nervous system to bring about changes even after age 25.
05:13 - 14:15 (09:02)
Summary
This podcast delves into the fascinating world of neural plasticity, exploring the different forms of plasticity and how we can engage our nervous system to bring about changes even after age 25.
EpisodeHow to Focus to Change Your Brain
PodcastHuberman Lab
Our nervous system is available for change and despite not being able to add new neurons throughout our lifespan, neural circuits can still create new connections and add new functions.
14:15 - 25:51 (11:35)
Summary
Our nervous system is available for change and despite not being able to add new neurons throughout our lifespan, neural circuits can still create new connections and add new functions.
EpisodeHow to Focus to Change Your Brain
PodcastHuberman Lab
This podcast discusses how the critical period in brain development works, and how it is possible to change the brain's neural systems through conscious awareness and active chemical intervention.
25:51 - 34:18 (08:27)
Summary
This podcast discusses how the critical period in brain development works, and how it is possible to change the brain's neural systems through conscious awareness and active chemical intervention.
EpisodeHow to Focus to Change Your Brain
PodcastHuberman Lab
By stimulating specific brain regions, including the local ceruleus and basal forebrain, along with acetylcholine, the brain can undergo rapid and massive learning through targeted attention.
34:18 - 45:30 (11:11)
Summary
By stimulating specific brain regions, including the local ceruleus and basal forebrain, along with acetylcholine, the brain can undergo rapid and massive learning through targeted attention. This discovery highlights the importance of access to specific chemicals and brain regions in changing the nervous system's ability to learn and adapt.
EpisodeHow to Focus to Change Your Brain
PodcastHuberman Lab
The key to staying motivated to make changes is to identify several reasons why you want to make the change, and it's essential to access dopamine, so you enjoy the process and get more energy.
45:30 - 50:13 (04:42)
Summary
The key to staying motivated to make changes is to identify several reasons why you want to make the change, and it's essential to access dopamine, so you enjoy the process and get more energy. The Hubermann Lab Podcast provides tools, scientific insights, and practical advice about sleep, timing, and naps, which can help you achieve the desired results.
EpisodeHow to Focus to Change Your Brain
PodcastHuberman Lab
The ability to increase visual focus can lead to improved mental focus abilities through neuroplasticity, which is the creation of a window of attention distinct from the rest of the day.
50:13 - 56:15 (06:02)
Summary
The ability to increase visual focus can lead to improved mental focus abilities through neuroplasticity, which is the creation of a window of attention distinct from the rest of the day. While acetylcholine plays a critical role in mental focus, caution should be taken when relying on drugs to increase its level.
EpisodeHow to Focus to Change Your Brain
PodcastHuberman Lab
Focusing visual attention on a small region of space for at least 60 seconds increases visual acuity, brain activity and enhances our ability to gather information from that location, leading to the release of acetylcholine and epinephrine in the brain for plasticity.
56:15 - 1:06:39 (10:23)
Summary
Focusing visual attention on a small region of space for at least 60 seconds increases visual acuity, brain activity and enhances our ability to gather information from that location, leading to the release of acetylcholine and epinephrine in the brain for plasticity.
EpisodeHow to Focus to Change Your Brain
PodcastHuberman Lab
Constant exposure to motion stimuli from dramatic and intense movies can affect the brain's ability to focus on tasks such as reading or listening to podcasts.
1:06:39 - 1:14:20 (07:41)
Summary
Constant exposure to motion stimuli from dramatic and intense movies can affect the brain's ability to focus on tasks such as reading or listening to podcasts. However, allocating attention to focused tasks, even if it's just bits and pieces of the information, has a more significant impact on the brain's ability to learn and engage in plasticity than passive experiences like watching a movie.
EpisodeHow to Focus to Change Your Brain
PodcastHuberman Lab
Engaging alertness and focus, followed by non-sleep deep rest and sleep, can lead to plasticity in adulthood, and learning how to engage the cholinergic system through visual exercises can be helpful in this process.
1:14:20 - 1:24:30 (10:09)
Summary
Engaging alertness and focus, followed by non-sleep deep rest and sleep, can lead to plasticity in adulthood, and learning how to engage the cholinergic system through visual exercises can be helpful in this process.
EpisodeHow to Focus to Change Your Brain
PodcastHuberman Lab
Taking time to deliberately disengage after a learning bout can accelerate the rate of plasticity, as shown in peer-reviewed studies.
1:24:30 - 1:30:12 (05:42)
Summary
Taking time to deliberately disengage after a learning bout can accelerate the rate of plasticity, as shown in peer-reviewed studies. Incorporating repetition in behavioral practices is also another way to engage plasticity.