Essentials: How to Focus to Change Your Brain

In this Huberman Lab Essentials episode, I explain how neuroplasticity allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning.

I explain how neuroplasticity differs in children and adults, highlighting the key neurochemicals required for adult learning. I explain science-supported protocols to boost alertness and improve attention, including techniques like visual focus and goal accountability. I also discuss how sleep, along with practices such as non-sleep deep rest (NSDR) and naps, support the brain to enhance learning.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes at hubermanlab.com.

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Timestamps

00:00:00Huberman Lab Essentials; Neuroplasticity

00:03:27Sponsor: David

00:04:43New Neurons; Sensory Information, Brain & Customized Map

00:07:40Recognition, Awareness of Behaviors

00:09:58Sponsor: AG1

00:11:06Attention & Neuroplasticity

00:15:40Epinephrine, Acetylcholine & Nervous System Change

00:18:20Improve Alertness, Epinephrine, Tool: Accountability

00:20:39Improve Attention, Acetylcholine, Nicotine

00:23:09Sponsor: LMNT

00:24:26Tool: Visual Focus & Mental Focus

00:29:54Tool: Ultradian Cycles, Anchoring Attention

00:31:00Sleep & Neuroplasticity; NSDR, Naps

00:33:34Recap & Key Takeaways

00:36:38Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors

Disclaimer & Disclosures