Hey,
Do you ever find it hard to focus, get easily distracted, or struggle to keep up with tasks? You might relate to what people with ADHD experience every day.
It is estimated that 7.2% of children and 3.4% of adults suffer from ADHD. The actual number might be significantly higher, which is alarming. Some people with ADHD face academic and professional difficulties, social and emotional challenges, and health and safety risks.
The Huberman Lab Podcast, hosted by neuroscientist Andrew Huberman, Ph.D., dives deep into how ADHD affects the brain and what we can do to improve focus and attention.
ADHD Basics: What’s Happening in the Brain?
ADHD makes it tough to sustain attention, control impulses, and manage emotions. Interestingly, people with ADHD can also experience “hyperfocus” on tasks they find exciting. Scientists say this happens because of low dopamine — the brain chemical that helps us focus and control impulses. Brain networks that should work in balance get mixed up, causing distractions.
How ADHD Treatments Work
The main treatment is prescription stimulants like Ritalin or Adderall. These boost dopamine to help the brain’s focus networks work better. Using them early with therapy can “train” the brain for long-term benefits. But they come with risks and must be used carefully under a doctor’s guidance.
Natural Support and Focus Tools
Beyond medication, there are many natural ways to support brain health and improve focus, whether you have ADHD or just want to sharpen your attention.
Omega-3 Fatty Acids: Found in fish oil and some plant oils, omega-3s, especially DHA and EPA, play an important role in brain function. Studies show that taking more than 300 mg of DHA daily can help improve attention and reduce symptoms in children with ADHD. Omega-3s support the brain’s cell membranes and reduce inflammation.
Phosphatidylserine: This nutrient supports memory and cognitive function. Taking around 200 mg daily has shown benefits in reducing ADHD symptoms, making it a helpful supplement alongside other treatments.
Alpha-GPC: A compound that increases acetylcholine, another important neurotransmitter for focus and memory. Typical doses range from 300 to 600 mg and can support cognition and mental clarity.
L-Tyrosine: This amino acid is a precursor to dopamine, meaning it helps the brain make more dopamine naturally. While it may support focus, it must be used cautiously because too much can cause jitteriness or mood swings. It’s best to consult a doctor before using L-Tyrosine supplements.
Focus Training Techniques
Improving attention is also about training your brain regularly:
Visual Attention Training: Practicing shifting your gaze between a wide “panoramic” view and a narrow focused point can strengthen your ability to pay attention. Just 17 minutes a day of this kind of training has been shown to reduce moments where your brain “blinks” and misses new information.
Controlling Your Blink Rate: Blinking resets your brain’s timing and helps manage attention. Learning to control when you blink can improve your sense of time and ability to stay focused.
Limiting Smartphone Use: Phones constantly demand your attention with notifications and quick context switching. This can train your brain toward distraction and ADHD-like symptoms. Experts recommend limiting screen time to under 60 minutes a day for teens and under 2 hours for adults to protect your focus.
Why This Matters
Focus isn’t just for people with ADHD — it’s a skill everyone can improve. Protecting and training your attention boosts success in work, school, and life. If you are struggling or think you might have ADHD based on this email, please see a doctor and get help. You are not alone.
Thanks for reading!
Take care,
Ahammed Yousuf