How to Focus to Change Your Brain

Share it with your friends Like

Thanks! Share it with your friends!


This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.

#HubermanLab #Focus #Neuroscience

For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us:


Social & Website

Timestamps below.
00:00 Introduction
03:50 Plasticity: What Is it, & What Is It For?
06:30 Babies and Potato Bugs
08:00 Customizing Your Brain
08:50 Hard-Wired Versus Plastic Brains
10:25 Everything Changes At 25
12:29 Costello and Your Hearing
13:10 The New Neuron Myth
14:10 Anosmia: Losing Smell
15:13 Neuronal Birthdays Near Our Death Day
16:45 Circumstances for Brain Change
17:21 Brain Space
18:30 No Nose, Eyes, Or Ears
19:30 Enhanced Hearing and Touch In The Blind
20:20 Brain Maps of The Body Plan
21:00 The Kennard Principle (Margaret Kennard)
21:36 Maps of Meaning
23:00 Awareness Cues Brain Change
25:20 The Chemistry of Change
26:15 A Giant Lie In The Universe
27:10 Fathers of Neuroplasticity/Critical Periods
29:30 Competition Is The Route to Plasticity
32:30 Correcting The Errors of History
33:29 Adult Brain Change: Bumps and Beeps
36:25 What It Takes to Learn
38:15 Adrenalin and Alertness
40:18 The Acetylcholine Spotlight
42:26 The Chemical Trio For Massive Brain Change
44:10 Ways To Change Your Brain
46:16 Love, Hate, & Shame: all the same chemical
47:30 The Dopamine Trap
49:40 Nicotine for Focus
52:30 Sprinting
53:30 How to Focus
55:22 Adderall: Use & Abuse
56:40 Seeing Your Way To Mental Focus
1:02:59 Blinking
1:05:30 An Ear Toward Learning
1:06:14 The Best Listeners In The World
1:07:20 Agitation is Key
1:07:40 ADHD & ADD: Attention Deficit (Hyperactivity) Disorder
1:12:00 Ultra(dian) Focus
1:13:30 When Real Change Occurs
1:16:20 How Much Learning Is Enough?
1:16:50 Learning In (Optic) Flow/Mind Drift
1:18:16 Synthesis/Summary
1:25:15 Learning With Repetition, Forming Habits

As always, thank you for your interest in science!

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac –

Please follow and like us:


VonRein says:

There is NO reason to put a long "E" at the end of processes. You do a long E if it's Greek and you need to pluralize. E.g. bias, hypothesis

It sounds pretentious and wrong.

Marstardon says:

Man I wish there was science book so I could get my social media back

ShutilZaDengi says:

generally super! Now I'm in a great mood for the whole day! thank you!:)

Kiran Chavda says:

Yes, sir you have given me hope and motivation, i am very thankful to you for this type of podcast.

Dana Al Khatib says:

Dr Andrew, I've probably seen around 10 of your episodes and I just finished watching this one. This is by far my most favorite episode. Your flow, your tone and your humbleness are lovely.
Thank you.

Benita Sam says:

Hey andy…you should knew it, if anybody interested in this topic and has focusing disorder, literally and definitely can not focus on very 1.5 hour this movie-podcast… seriously Harvard and Stanford!!!!😂😂😂😂

Food Quests says:

I can't believe all these things are happening in our brains! Truly amazing and humbling to think about. Not sure if there is an answer to this question but I was wondering if the use of objects to reduce visual field can also help to improve visual focus and thus mental focus? (for instance, the use of desk dividers or even having a study tent to make focusing easier with less distractions) Would strategies such as these increase mental focus or could it hinder a person long term by making it harder for them to focus without these products? Thanks Dr Huberman for all the work you share with us online!

mhuntprofessional says:

A bit less of a scientific expression of the facts, but its wild to me that neuroplasticity sounds like my brain contains the entirety of infinity in a useless jumble and rather than adding new things into it and "growing" it as I learn, I am carving form into it by removing the pieces that serve no purpose and making more permanent the knowledge and behaviors I practice and repeat….

A weird possibility I had never even considered.

forceofnature says:

The dog snoring lol

Yamil Goodson says:

Small test. Not a sufficient one, but, as you explained to focus, listen, close eyes, movement, etc. It was on point. I was able to fully understand and follow. I also noticed when i began focusing around you, watching your movements. Then looked at other videos while listening i lost everything and started new thoughts and missed your joke. On that note i love that you make a funny joke nerdy or not its hilarious. The best and funniest part is you explain yourself, insure the joke was a joke, and my favorite of these reactions too, but, you almost seem like your waiting for a laugh that obviously wont be heard since your alone and without an audience in the same room. Good shit. Anyway. Yes all was dead on. Thanks love your stuff. I will make sure to like all the videos ive watched because i am terrible at that.

sofia Saviranta says:

Hah explains why I get anxious/irritated when I actually just need to pee 😂 Brilliant stuff, thank you. Helps a lot!

Omkar Sawant says:

Thanks Andrew for your generosity in sharing your knowledge, more focus & power to you 🙏

Omkar Sawant says:

Throwing your phone on the roof 🤣🤣🤣

Danny Quesada says:

Potato bug lol

radon86 says:

Looks lise ai

Tim Ricke says:

How much caffeine is enough or too much?

Prapti Thapaliya says:

I love you, Andrew. Thank you for everything that you do.

JemmyManhwa says:

I use these podcast to help me sleeping because his voice is so smoothing.

Shervin says:

Thanks a lot


Your voice is really nice brother, i like your voice

Ruben Camarillo says:

Hey andrew I had a question, does this mean when we reach age 25 that means our neuroplasty is permantly altered?

Write a comment


Follow by Email