Overview
This lecture covers the science of ADHD (Attention Deficit Hyperactivity Disorder), focus, and attention, discussing their underlying biology, treatments, behavioral tools, diet, supplements, and the effects of technology on our ability to concentrate.
ADHD: Definition, Symptoms, and Diagnosis
- ADHD is characterized by difficulty maintaining attention, impulsivity, and sometimes hyperactivity.
- There is a strong genetic component; having a close relative with ADHD increases one's risk.
- ADHD is not related to intelligence and affects people across intelligence ranges.
- Diagnostic criteria are specific and require assessment by clinicians; self-diagnosis is discouraged.
- Many symptoms overlap with everyday focus struggles, often exacerbated by modern technology.
Neurobiology of Attention & Dopamine
- Attention, focus, and concentration are nearly interchangeable in this context; impulse control is related but distinct.
- Attention is the act of perceiving selected sensory input; impulse control is filtering out distractions.
- Dopamine is crucial for focus and motivation, narrowing attention to specific targets.
- The default mode network (mind-wandering) and task networks (goal-directed focus) must be properly coordinated; dopamine acts as a conductor.
- In ADHD, dopamine is low, leading to poor network coordination and increased distractibility.
Treatments: Medication & Self-Medication
- Primary medications include stimulants such as Ritalin (methylphenidate), Adderall (amphetamine), and Modafinil, all of which increase dopamine.
- While these medications help many, they share similarities with drugs of abuse and carry risks such as addiction and cardiovascular effects.
- Children and adults with ADHD may self-medicate with caffeine, sugar, nicotine, or illicit drugs to boost dopamine.
- Early treatment in childhood, when the brain is most plastic, is often most effective.
Diet and Supplements
- Elimination diets (removing foods that cause mild allergies) can significantly improve ADHD symptoms in some children.
- Reducing simple sugars is widely advised to help manage symptoms.
- Omega-3 fatty acids, particularly with ≥300 mg DHA and ≥1000 mg EPA, can support attention but are not cures.
- Phosphatidylserine (200 mg/day) may synergize with omega-3s for additional benefit.
- Ginkgo Biloba and other supplements have minor or variable effects.
Behavioral and Non-Drug Interventions
- Single 17-minute sessions of interoceptive (internal state) focus or mindfulness can permanently reduce attentional blinks and improve concentration.
- Practicing open (panoramic) gaze can help improve cognitive flexibility and attention.
- Eye blinking frequency is tied to dopamine levels and relates to time perception; consciously managing visual focus and blinks can enhance attention.
- Physical activity or small repetitive motions (e.g., fidgeting) can help channel excess motor energy and support focus, especially in children.
- Limiting smartphone use (<60 minutes/day for adolescents, <2 hours/day for adults) helps preserve attentional capacity.
Emerging and Alternative Therapies
- Non-prescription compounds like alpha-GPC (choline), L-tyrosine, PEA, and Racetams (e.g., Noopept) are being explored but require caution.
- Transcranial Magnetic Stimulation (TMS) is a non-invasive technology that can modulate brain networks for attention and is under clinical investigation.
Key Terms & Definitions
- ADHD — Attention Deficit Hyperactivity Disorder, a condition marked by inattentiveness, impulsivity, and sometimes hyperactivity.
- Dopamine — A neuromodulator critical for focus, motivation, and attention.
- Default Mode Network — Brain network active during mind-wandering or rest.
- Task Networks — Brain networks involved in goal-directed activity and focus.
- Attentional Blink — Brief lapses in awareness immediately after attending to a target.
- Interoception — Awareness of internal bodily states.
- Transcranial Magnetic Stimulation (TMS) — A technique using magnetic fields to non-invasively stimulate brain regions.
Action Items / Next Steps
- Consider limiting daily smartphone usage to recommended levels to preserve attention.
- Try a 17-minute session of mindful, eyes-closed internal focus for long-term improvement in attention.
- For parents: reduce simple sugars in children’s diets and explore elimination diets if ADHD symptoms are present.
- Consult with a clinician before starting or adjusting any medication or supplement regimen for ADHD or focus.