Huberman Lab

How to Focus to Change Your Brain

Feb 8, 2021

Explore the fascinating world of neuroplasticity and learn how our brains adapt and acquire new skills. Discover the differences between childhood and adult neuroplasticity and the chemicals that play a key role in learning. Delve into practical strategies for enhancing focus and cognitive function, especially as we age. Uncover how targeted learning can help increase brain adaptability and the importance of balancing focus with rest and repetition for optimal results.

01:27:43

Creator website

AI Summary

Highlights

AI Chapters

Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Neural plasticity allows the brain to change and rewire itself, strengthening and weakening connections between neurons.

Epinephrine and acetylcholine are neurotransmitters that promote alertness and attention, facilitating neural plasticity.

Cultivating depth of focus through clear goals, motivation, and creating an attention-conducive environment enhances neural plasticity.

While the brain cannot add new neurons after a certain age, it can strengthen and reorganize existing connections, accessing neural plasticity through alertness, attention, and neurochemical release.

Deep dives

Understanding Neural Plasticity

Neural plasticity is the brain's ability to change and rewire itself in response to experience. It occurs through the strengthening and weakening of connections between neurons. While the brain can't add new neurons after a certain age, it can change the strength of existing connections. The process of neural plasticity requires the release of specific neurotransmitters, such as epinephrine and acetylcholine, which promote alertness and attention. Alertness, motivation, and focused attention are key factors in accessing neural plasticity.

Maximizing your focus by taking breaks

01:37

Practicing Visual Focus for Better Concentration

02:22

The Role of Sleep and NSDR in retaining knowledge and Neural Plasticity

01:47

The First Step in Neural Plasticity

01:34

Intro

2min

Exploring Neural Plasticity and Cognitive Enhancement

4min

Understanding Neuroplasticity: From Development to Transformation

9min

Neurogenesis Uncovered

5min

The Power of Neuroplasticity

1h 7min

Harnessing Neuroplasticity Through Focus and Repetition

5min

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/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:32) Sponsors: AG1, LMNT, Waking Up

(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

Remember Everything You Learn from Podcasts

Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.

Huberman Lab

How to Focus to Change Your Brain

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Understanding Neural Plasticity

The Role of Epinephrine and Acetylcholine

Creating Depth of Focus

Accessing Neural Plasticity in Adulthood

Importance of visual focus for mental focus

The role of alertness in learning and plasticity

The importance of sleep and rest in consolidating learning

Maximizing your focus by taking breaks

Practicing Visual Focus for Better Concentration

The Role of Sleep and NSDR in retaining knowledge and Neural Plasticity

The First Step in Neural Plasticity

Thank you to our sponsors

Timestamps

Remember Everything You Learn from Podcasts