Essentials: How to Focus to Change Your Brain
12/19/24 • 37 min
6 Listeners
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.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
Huberman Lab Merch: https://go.hubermanlab.com/merch
Timestamps
00:00:00 Huberman Lab Essentials; Neuroplasticity
00:03:27 Sponsor: David
00:04:43 New Neurons; Sensory Information, Brain & Customized Map
00:07:40 Recognition, Awareness of Behaviors
00:09:58 Sponsor: AG1
00:11:06 Attention & Neuroplasticity
00:15:40 Epinephrine, Acetylcholine & Nervous System Change
00:18:20 Improve Alertness, Epinephrine, Tool: Accountability
00:20:39 Improve Attention, Acetylcholine, Nicotine
00:23:09 Sponsor: LMNT
00:24:26 Tool: Visual Focus & Mental Focus
00:29:54 Tool: Ultradian Cycles, Anchoring Attention
00:31:00 Sleep & Neuroplasticity; NSDR, Naps
00:33:34 Recap & Key Takeaways
00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors
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.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
Huberman Lab Merch: https://go.hubermanlab.com/merch
Timestamps
00:00:00 Huberman Lab Essentials; Neuroplasticity
00:03:27 Sponsor: David
00:04:43 New Neurons; Sensory Information, Brain & Customized Map
00:07:40 Recognition, Awareness of Behaviors
00:09:58 Sponsor: AG1
00:11:06 Attention & Neuroplasticity
00:15:40 Epinephrine, Acetylcholine & Nervous System Change
00:18:20 Improve Alertness, Epinephrine, Tool: Accountability
00:20:39 Improve Attention, Acetylcholine, Nicotine
00:23:09 Sponsor: LMNT
00:24:26 Tool: Visual Focus & Mental Focus
00:29:54 Tool: Ultradian Cycles, Anchoring Attention
00:31:00 Sleep & Neuroplasticity; NSDR, Naps
00:33:34 Recap & Key Takeaways
00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors
Previous Episode
How to Use Curiosity & Focus to Create a Joyful & Meaningful Life | Dr. Bernardo Huberman
1 RecommendationsIn this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand.
We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy.
Read the full show notes at hubermanlab.com.
Pre-order Andrew's new book, Protocols at protocolsbook.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
LMNT: https://drinklmnt.com/huberman
ExpressVPN: https://expressvpn.com/huberman
Mateína: https://drinkmateina.com/huberman
Timestamps
00:00:00 Dr. Bernardo Huberman
00:02:13 Sponsors: Helix Sleep & BetterHelp
00:05:08 Early School, Science Interest, Argentina; Soccer
00:12:29 Physics, Childhood Teacher, Family
00:20:48 Music; Dictatorship; Humanistic Education
00:29:09 Sponsor: AG1
00:30:40 US Graduate School
00:39:27 Counterculture, Peer Pressure; Graduation, Job Search
00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon
00:54:49 Sponsors: LMNT & ExpressVPN
00:57:33 Relativity Theory, Quantum Mechanics
01:05:53 Chaos Theory, Fractals, Butterfly Effect
01:17:21 Scientists, Positive Contributions & Flaws
01:26:19 Sponsor: Mateína
01:27:45 Enjoyment of Life, Meditation; Goal Pursuit
01:35:44 Changing Fields, Computers
01:43:24 Mentors, Students; Restlessness, Curiosity
01:47:41 Industry, Academia, Graduate Degrees
01:54:02 Podcast, Interviewing; Mistakes, Working with Others
02:05:48 Quantum Internet, Unbreakable Code
02:09:48 Physics & Neuroscience; AI
02:15:06 Analog vs. Digital Life, Thinking about Future
02:21:38 Worry, Meditation
02:24:22 Beliefs, God; Spiritual Experiences, Randomness
02:33:53 Thinking about Past; Nostalgia
02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life
02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance
02:55:57 Etiquette, Clothing
03:04:11 Retirement, Money, Travel
03:12:00 Future Plans; Joyful Life
03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Next Episode
How to Achieve True Happiness Using Science-Based Protocols | Dr. Laurie Santos
In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.
Read the full show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ExpressVPN: https://expressvpn.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Dr. Laurie Santos
00:02:52 Sponsors: Eight Sleep & ExpressVPN
00:06:00 Happiness, Emotion & Cognition; Emotional Contagion
00:11:18 Extrinsic vs. Intrinsic Rewards
00:14:43 Money, Comparison & Happiness
00:21:39 Tool: Increase Social Connection; Real-Time Communication
00:32:16 Sponsor: AG1
00:33:47 Technology, Information, Social Interaction
00:39:22 Loneliness, Youth, Technology
00:42:16 Cravings, Sustainable Actions, Dopamine
00:47:01 Social Connection & Predictions; Introverts & Extroverts
00:57:22 Sponsors: Function & LMNT
01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology
01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts
01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions
01:25:01 Sponsor: David
01:26:17 Importance of Negative Emotions; Judgements about Happiness
01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures
01:41:00 Dogs, Monkeys & Brain, “Monkey Mind”
01:47:40 Monkeys, Perspective, Planning
01:53:58 Dogs, Cats, Dingos; Pets & Happiness
02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time
02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences
02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization
02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles
02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset
02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast
02:44:33 Awe
02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting
02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good
03:01:42 Tool: Asking for Help
03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter
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