Overview
This lecture covers the science of attention deficit hyperactivity disorder (ADHD), its neurobiology, behavioral manifestations, treatments (both pharmaceutical and behavioral), and actionable tools to improve focus and attention.
ADHD Overview & Symptoms
- ADHD is characterized by poor attention, high impulsivity, distractibility, emotionality, and time perception issues.
- Roughly 1 in 10 children have ADHD; about half resolve with treatment, while others continue into adulthood.
- People with ADHD can hyperfocus on tasks they enjoy but struggle with tasks they find mundane.
- Working memory, the ability to hold information for short periods, is often impaired.
Attention, Focus, and Neurobiology
- Attention is the perception and selection of sensory input; focus and attention are synonymous.
- Impulse control differs from attention, involving suppression of sensory distractions.
- Dopamine, a neuromodulator, increases focus by narrowing perceptual fields (visual and auditory).
- Two main brain networks are involved: default mode network (idle state) and task networks (goal-oriented tasks).
Neural and Chemical Mechanisms
- In healthy individuals, default mode and task networks are anti-correlated; in ADHD, they are more synchronized.
- The "low dopamine hypothesis" posits low dopamine levels cause excess, uncoordinated neural firing and poor attention.
- Stimulants like amphetamines (Adderall, Ritalin), modafinil, and recreational drugs increase dopamine and improve focus.
- Early childhood intervention with stimulants may benefit neurodevelopment and attentional skills.
Behavioral Tools & Training Focus
- Training "open monitoring" (panoramic vision) and conscious gaze dilation can reduce attentional blinks and improve focus.
- Focusing on a visual target and controlling blink rates can enhance attention and time perception.
- Physical movement before focus tasks helps children sit still and attend better.
Non-Pharmaceutical & Supplement Approaches
- Omega-3 fatty acids, particularly ≥300mg DHA per day, support attentional control.
- Phosphatidylserine supplements (200mg/day) may reduce ADHD symptoms, especially when combined with omega-3s.
- Alpha-GPC (choline source) supports acetylcholine transmission and can boost cognitive function (typical dose: 300-600mg/day).
- L-tyrosine (dopamine precursor) may help but requires caution due to potential side effects.
Prescription Stimulants: Effects & Risks
- Medications like Adderall and Ritalin are structurally similar to amphetamines, increasing dopamine and norepinephrine.
- These drugs carry risks of addiction, cardiovascular effects, and other side effects; they should be used under medical supervision.
- Behavioral interventions should accompany stimulant use, with the goal of tapering medication as skills improve.
Environmental & Lifestyle Factors
- Excessive smartphone use fragments attention and may induce ADHD-like symptoms.
- Limiting screen time to ≤60min/day for adolescents and ≤2hrs/day for adults supports better focus.
Key Terms & Definitions
- ADHD — Attention deficit hyperactivity disorder; neurodevelopmental condition with attention and impulse control problems.
- Dopamine — Neurotransmitter involved in motivation, reward, and attention.
- Default Mode Network — Brain network active during rest or mind-wandering.
- Task Network — Brain network engaged during focused, goal-directed activities.
- Working Memory — Short-term retention and manipulation of information.
- Attentional Blink — Short lapse in attention after identifying a target in a visual search.
- Open Monitoring — Broad, panoramic focus rather than narrow, concentrated attention.
- Omega-3 Fatty Acids (EPA, DHA) — Essential fats important for brain health and function.
Action Items / Next Steps
- Practice open monitoring and gaze training to enhance focus.
- Limit daily smartphone use to recommended durations.
- Consider dietary sources of omega-3s (≥300mg DHA/day) for attentional support.
- Consult healthcare providers before starting any new supplements or medications.
- Review behavioral exercises that pair movement and visual focus for improved attention.