How to Focus to Change Your Brain | Huberman Lab Essentials

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: https://go.hubermanlab.com/9nvzAlA

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Timestamps
00:00:00 Huberman Lab Essentials; Neuroplasticity
00:03:27 New Neurons; Sensory Information, Brain & Customized Map
00:06:24 Recognition, Awareness of Behaviors
00:08:42 Attention & Neuroplasticity
00:13:16 Epinephrine, Acetylcholine & Nervous System Change
00:15:56 Improve Alertness, Epinephrine, Tool: Accountability
00:18:15 Improve Attention, Acetylcholine, Nicotine
00:20:45 Tool: Visual Focus & Mental Focus
00:26:13 Tool: Ultradian Cycles, Anchoring Attention
00:27:19 Sleep & Neuroplasticity; NSDR, Naps
00:29:53 Recap & Key Takeaways
00:32:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer