ADHD & Focus: Insights from Dr. Huberman’s “Essentials” Episode (including OTC Supplement Recommendations)
I recently listened to Dr. Huberman’s “Essentials” (his essentials series are 30-45 minute episodes, unlike his regular episodes). I found the research interesting, so I’m sharing the findings here. This article summarizes findings from Dr. Andrew Huberman’s recent podcast episode on ADHD, attention, and practical tools for improving focus. These notes are drawn from his work and related research. Always consult your physician before starting, stopping, or changing any medication or supplement.
(To listen to the episode, you can watch it on YouTube, and listen on Spotify or Apple)
Understanding ADHD
ADHD affects attention, impulse control, and how the brain manages time and effort. Common features include:
Trouble sustaining focus
High distractibility and impulsivity
Poor time awareness
Weak short-term memory
Emotional reactivity
Periods of intense “hyperfocus” on stimulating tasks
The severity and mix of symptoms vary widely. Some people can maintain deep focus when the task is rewarding, giving clues to the neurobiology behind ADHD.
Dopamine, Brain Networks, and Attention: The “Dopamine Theory” of ADHD
Dopamine is a chemical that helps focus attention on important information. Two brain systems are central when we think about “focusing”:
Default Mode Network (DMN): Active during rest or daydreaming.
Task Networks: Support goal-directed activity and suppress distractions.
In most people, these systems work in opposition; they’re anti-correlated. Meaning: when one is active (high in dopamine), the other quiets (lowers dopamine). In ADHD brains (and in brains of people who don’t get enough sleep - with or without ADHD), both can be active together (correlated), creating “noisy” mental states. A leading theory says lower dopamine in certain brain circuits causes unnecessary brain activity unrelated to the current task.
How ADHD Medications Work
Prescription treatments for ADHD usually increase dopamine and norepinephrine in brain areas linked to focus and self-control. This can help the brain coordinate task networks and reduce distracting activity in the DMN.
Common categories include:
Methylphenidate (e.g., Ritalin): Blocks reuptake of dopamine and norepinephrine.
Amphetamine salts (e.g., Adderall): Increases release, and blocks reuptake, of dopamine and norepinephrine.
Wakefulness agents (e.g., Modafinil): Weaker dopamine reuptake inhibition but still boost alertness and focus.
Risks can include increased heart rate, blood pressure changes, sleep issues, and potential for misuse. A doctor can help weigh benefits against risks.
Over-the-Counter Supplements for ADHD (with Evidence)
Several supplements show promise in supporting attention and cognitive function. Always check with a healthcare provider before starting.
Omega-3 fatty acids (DHA & EPA)
Aim for at least 300 mg/day of DHA for attentional benefits.
Higher EPA levels support mood; meeting EPA targets usually means DHA targets are also reached.
Best to choose purified fish oil or algae-based DHA.
Phosphatidylserine (PS)
200 mg/day for two months reduced ADHD symptoms in children in one study.
Effects were stronger when paired with omega-3s.
Alpha-GPC (choline source)
Supports acetylcholine, linked to attention and learning.
300–600 mg/day may help with study or mentally demanding work.
L-tyrosine
Precursor to dopamine.
Dose ranges vary highly (100–1,200 mg/day).
May not be suitable for people with bipolar disorder or schizophrenia.
Notable synergy: PS and omega-3s appear to work better together for some people.
Behavioral Tools That Train Focus
Behavioral practices can change attention quickly and improve it over time.
Attentional blink training
The brain briefly “blinks” after detecting a target, making you less likely to see another nearby target.
A single 17-minute visual fixation exercise reduced this effect in one study.
Panoramic and narrow-focus vision practice
Spend 1–2 minutes in a soft, wide gaze, noticing peripheral vision.
Switch to a narrow focus on a small target for 30–60 seconds.
Repeat cycles for 10–17 minutes.
Fixation and blink control
Focus on a near object, then mid-range, then far, holding each for 30–60 seconds.
Helps improve sustained attention and time perception.
The Role of Smartphones: Reduce the Use for Better Focus (ADHD or Not!)
Phones encourage constant context switching, training the brain to expect rapid changes in focus. Dr. Huberman suggests:
Adolescents: ≤60 minutes/day of non-essential use.
Adults: ≤2 hours/day of recreational use.
Reducing frequent switching can help restore the ability to focus for longer periods.
Main Takeaway: Focus is Trainable & Changeable (That’s Neuroplasticity!)
What stands out from Dr. Huberman’s insights is that attention isn’t fixed — it can be shaped. While ADHD often brings unique challenges, many of the same tools that help people with ADHD also support focus in anyone.
Something as simple as training your blink rate, practicing open and narrow vision, or adding omega-3s can improve how the brain handles attention. Prescription medications remain important for many, but supplements and behavioral practices provide additional options for strengthening focus over time.
Whether you’re managing ADHD or just want to sharpen your concentration, these findings offer practical entry points to discuss with your clinician and experiment with safely.