The Latest Science on Enhancing Focus and Developing a Growth Mindset with Dr. Andrew Huberman

Everyone wants to change their brain to think, feel, and act better, but how? Visual focus and mental focus are directly linked to one another via specific circuits in the brain. If we want to get better at focusing on tasks for the sake of learning, listening better, or engaging neuroplasticity we not only need to limit external distractions, we need to limit internal distractions through specific mindsets and behaviors.
On today’s Broken Brain Podcast, our host Dhru talks to Dr. Andrew Huberman, a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity.
Dr. Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, which is given to the scientist making the largest discoveries in the study of vision. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. Work from the Huberman Laboratory at Stanford Medical School has been published in top journals including Nature, Science, and Cell and has been featured in TIME, Scientific American, Discover, on BBC, and other top media outlets.
In this episode, Dhru and Dr. Huberman dive deep into the topic of visual science and the connection between vision and the brain, and how our eyes are not connected to the brain, they are the brain. They discuss how to optimize our brain through performing specific actions each day, and how these set and enforce our cellular and circadian rhythm. They also talk about the importance of a growth mindset, and how we can cultivate motivation and sustain momentum in achieving our goals.
In this episode, we dive into:
- The connection between vision and the brain (6:13)
- Eye Movement Desensitization and Reprocessing (EMDR) therapy for trauma, PTSD, anxiety, and depression (11:41)
- Why looking at your phone at night can lead to memory defects (16:37)
- Why the brightness of light is key when it comes to optimizing your circadian rhythm (21:10)
- How the nervous system triggers the immune system (38:37)
- How to enhance mental focus and create a growth mindset (49:48)
- The benefits of yoga nidra and how it enhances neuroplasticity (1:07:24)
- What Dr. Huberman does to focus (1:11:26)
- Why being hydrated helps you stay alert (1:14:08)
- Where to learn more about Dr. Huberman (1:26:36)
This episode of Broken Brain is brought to you by
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Dr. Andrew Huberman
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[@savethechildren-teachcooki5149]

I am a 62 year old female retired Army. I have overcome devastating events. I don’t know why I don’t quit. We just keep moving forward. That movement is not affected by anyone or circumstances. I actually don’t know how to stop, quit is not in the vocabulary. Resilience, flexibility, positive mindset are all there. I am thankful everyday.

[@endgamefond]

How do you build that? Is that how your parents raised you? Or else? I wanna have resilience coz my work gets tough

[@susmitroy2398]

At last met someone, who knows what to ask a neuroscientist, other than breath work. Great work

[@VGV0]

Love this comment.

[@alyssamiller9329]

I think the interviewer and Dr. Huberman both did an amazing job. Always have to have people to put their 2 cents in.... If you don't like this particular interview and how it's conducted, Dr. Huberman has MANY other interviews and is on instagram. Move along and keep distasteful comments to yourself. Attitude is VERY contagious (this is something Dr. Huberman speaks of in other interviews) , no need to spread your distasteful comments just watch another video. Why must people be hateful

[@thelanguageoffood]

It is not distasteful, it is actually having the ability to analyse. Most interviewers do that. They feel the need to summarize in one sentence what Dr Huberman just spent 15 minutes narrating, just to make sure "they" and "we" understand. That is pathetic.

[@alyssamiller9329]

@@thelanguageoffood "analyze"... And AGAIN, if you don't like a particular interview watch a different one.

[@thelanguageoffood]

@@alyssamiller9329 @Alyssa Miller English is my third language so take your ignorant self out to lunch and keep finding everything AMAZING! Critical thinking is not for everyone.

[@alyssamiller9329]

@@thelanguageoffood haha you got it!!!! 👍. Sad people get so butt hurt about the truth 🤣

[@birgitmitchell5648]

Alyssa Miller, distasteful comments? Looked in the mirror lately?? Your so Ironic its really quite hilarious.

[@sudhabansal4084]

Bless you dr. Andrew Huberman. You have no idea how much society will be benefitted by your scientific and most practical tips for focus and some control over our brain’s landscape. Can never thank you enough.

[@Kikwatz]

I've seen quite a few interviews with Dr. Huberman and this was one of the best.

[@dejavukun]

Can you tell about some video where he gives details about breathwork?

[@annemalcolm4083]

@@dejavukun kzbin.info/www/bejne/fZ3aiodti9WehKc

[@dejavukun]

@@annemalcolm4083 Thanks! Good thing is Andrew's own podcast is up now. And it seems he has a lot of fans (or students??)

[@lahorimunda18]

20 years of research, testing, studying, all those hours clocked in. For our convenience in a hour thirty segment. Welcome you’ve made it to 2020.

[@josephinebz1425]

This is McCarthy

[@josephinebz1425]

Interprise nonprofit organization

[@josephinebz1425]

Publication

[@jJust_NO_]

At 48:00 this is very relevant to me. Early this year, due to traumatic event which led to my Kundalini awakening (a sensation of gathering of energy at my navel area where it exploded all over my body and both my hemispheres vibrated for minutes), I was never the same ever since. I experienced this subtle energetic blueprint of my body being rearranged here and there and due to that my psychology were altered. I no longer think the same thoughts. When I was at the peak of this experience and feeling tremendous amount of fear, my whole nervous system was highly sensitive. It's like it gave me another whole sense of seeing and feeling the world because while looking at my cat whom I love very much, I felt attraction. It's like sensing this another dimension. I was super sensual and this brought me so much fear because my rational mind couldn't handle or analyze how to interpret this another sense. It's like an orgasm all over my body. It's deep within my cells.

[@akashbhullar]

Hey what's going on with you now? Are you okay?? And how did you end up waking your kundalini anyway, it's very rare! Please tell me more about it

[@corythackeray1527]

Love this topic! The type of light and time of exposure makes all the difference in sleep, mental health and physical health. Great podcast!! Thanks 😊👍🏼

[@GuruRam77678]

eveling stress and going to the field: kzbin.info/www/bejne/b2bKnKChpqaNkNU

[@susanhardiman1327]

Love Dr. Andrew Huberman💞

[@sleepsmartsmashstress8705]

ove Dr. Andrew Huberman

[@gildaung9963]

Thank you to this Professor for all the recommended tools. I enjoyed the podcast thanks again.

[@z0gdave505]

54:22 "...if the learning is the only way you eat... you can learn as much as you did in childhood (as an adult)...".

[@TheDan4499]

This conversation just fixed my perception of my life... I figured how to tap in to my internal resources to align myself today. Thank you

[@gayeonko3932]

I loved listening to this conversation and found lots of value in it. Thank you both for the work that you do.

[@GuruRam77678]

reveling stress and going to the field: kzbin.info/www/bejne/b2bKnKChpqaNkNU

[@IngridMClark]

I practice Yoga nidra first thing in the morning and many days last thing at night. I was never able to feel as calm and powerful after meditation.

[@juliemarieloew724]

Appreciate this interesting interview and Dr. Andrew Huberman's efforts to share modern research and make it more accessible. It's immensely important to support our clinical practices. Ayres and company were called witches within the century because people didn't understand the neuroscience behind the practices. Individuals with significant sensory differences have a lot to share to his research, yet the DSM5 still doesn't list it as a diagnosis recognized in the states. We need someone like him to pair up with a proper OT and and as a team pair clinical application with neuroscience research that is more concrete to the average citizen. Respectfully disagree on his point that the body does not register the forward movement. The vestibular system does register the forward movement, which is primarily linear, without significant changes to head position/rotation; such linear input is calming. His statement that riding in a car isn't the same actually supports my second point that our Golgi tendon bodies, the stretch receptors in our joints and muscles that register changes in length of the muscles, do tell our brain about our body's position and register deep pressure, which is calming. Deep pressure (like massage, compression garments, or weighted vest/blanket) and heavy work are registered proprioceptively. One definitely gets proprioceptive input (from the heavy work) running and bicycling. You're exerting effort from your muscles doing heavy work and your body is also being calmed by that and the linear vestibular. Granted, several of my children also find vehicles calming from the vibration, but agree that externally controlled forward movement isn't the same and can even be noxious for those with vestibular differences. This from an Occupational Therapist (neuroscience +physiology applied through meaningful engagements for functional outcomes). I also disagree about his comments that learning should be uncomfortable. Absolutely not true. Motivation to participate makes one learn 10x faster than participating in a non-preferred task. Public education needs more OTs, the holistic therapeutic medical professionals that treat the whole person. He did way over simplify praxis (motor planning) when he was explaining functions of the nervous system, but it's fine. Maybe someday he and I can have a conversation about such things.. I'd like more about interroception too.

[@positive_energy8259]

Thank you for sharing with us💜💜

[@blindbiohacker]

This is brilliant! such a great conversation ~ Thank you for this.

[@jledgerton]

How do I like this more?? It deserves all of them.

[@kathyhou4648]

so much value..... I've listened to this so many time as I'm learning more and more and want to be a coach. Dr. Huberman makes things easy to understand in the human ear. ... Meaning he tries to make it easy to understand without the crazy terms..

[@lisaguerrero1671]

The mind is a beautiful thing!!

[@choukkarsadhana]

Thanks for sharing this important information and for making it so easily accessible. God Bless 🙏

[@angiedamian681]

Great discussion! True...mother nature is the greatest teacher!! Thank you both ♥️♥️

[@knmylesmovementwellness3778]

Loved every aspect of the podcast episode. Awesome.

[@thelanguageoffood]

It is very unnecessary for the interviewer to make things clear, he actually brings confusion in summurizing what Andrew says. Dr Andrew is very clear, we get it.

[@CorkysFlora]

Agree. But I do understand the temptation to try to do it.

[@thelanguageoffood]

@@CorkysFlora yes me too! It's not very respectful though, especially when you are interviewing an expert!

[@halwarner3326]

I agree, almost forcing the guest to agree with his summary.

[@cherryminas8201]

Beautiful interview, I have learned a lot😊 Thank you

[@gosiakonstanty3456]

It's so powerful ! Love this professor!

[@if-not-now]

My favorite neuroscientist

[@Vineeth..v]

7:17 "I don't know much about souls,, bcoz I don't work on them" Pls do,, your way of explanating science is simple and convincing..

[@ILOVE2FeelGOOD]

Wow packed with amazing info. Brilliant all round 🥰

[@venutaya83]

Two of my favorite people having a great conversation 🙏

[@laithalewis9145]

Very interesting information...thanks both of you.

[@CatLadyKorea]

So rolling my eyes is actually good for me. Haha

[@sherrystacyrn589]

That's funny, I can just see my daughter now.

[@Dumass88]

i would want to see a discussion with huberman and peterson - see them compare notes would be pretty interesting.

[@Razouberry]

Very interesting . Thank you for inviting Dr. Huberman

[@marymefford2782]

So what do we do to improve our vision and our brains? I have had vision trouble in the past.

[@theleechqueen]

1:22:20 "the gates to plasticity, they are alertness, focus and then later rest" Boy do I have a hard time with the rest phase. But I really want to practice this and get better at it.

[@tiarianamanna973]

so obviously its important to see sunlight in the first hour after waking up. what if u live in scandinavia.. u wake up at 4am (because u wanna have the time to meditate and yoga and all the stuff that needs to be done.....) but since its winter the sun will come up at 9am..... is a bright light device good substitute? if it is how do i know what kind of is good and what kind not to buy :p or do i just have to sleep all the way till 8am or 9am.. (well that just wont happen..)

[@pdxoregon1]

He addressed those questions and issues. Maybe listen again?

[@mikelhanson6321]

Thank you for a fascinating conversation.

[@junaidulislam1212]

Thank you

[@moniquemcdonogh698]

Brilliant interview- I learnt so much

[@vius0013]

I wonder for how long should be doing the light exposure in the morning and evening

[@onlyprivate6004]

About ten minutes...

[@cantavoidtrite]

2 to 10 minutes

[@alyssamiller9329]

@vignel0013 at 30:30 he says 2 to 10 minutes ☺️

[@effiahalhumbhra3755]

["9/29/20, Socketpuppet accounts all over utube giving advice. Imagine This. Channels dont mind they get paid more moolah. Moderators where are you? Perhaps ya'll have a sockpuppet account."]

[@effiahalhumbhra3755]

["Best do your research, currently humanity trapped in time and soon to escape leaving the dead behind trying to always harness energy and trap others.(UltimateWarrior)"]

[@troytroy4191]

I'm trying to get better Mentally. This a great video

[@melanieshookdupre441]

I have a question: I had cataract surgery, and the eye doctor encouraged me to go with "multifocal" lenses that have UV built in (Abbott laboratories ZXR00)...I didn't realize the UV was in there until after the surgery. I am a little uncertain about that being a good idea...

[@eileenvaughan3134]

Please let him talk ...... he is the expert .......

[@markodejanovic1635]

I like to listen Andrew. I learned a lot from him

[@mills1540]

As I'm watching on my phone at midnight lol

[@prbr7095]

Hahaha... me too!

[@sureshpv4641]

Awesome conversation. Keep it up. 👍

[@yochevedbrachasimon4979]

Could be DR. Huberman is referring to Kamini Desai and Sri Gurudev Amrit Desai who is one of the last yoga masters in the US who originally came from India in the 1960's, and is Kaminis father.

[@shadi_safari_official]

Fantastic topic!

[@allallema]

as usual really good interview , lots of value , thank you both !!

[@qqq9542]

Great video and valuable information. Though I think that the introduction could’ve been cut way shorter. Still a great video :)

[@jamesbuffer4120]

Intelligent questions make for great expression, comments by the interviewer should be minimal. When you have a well schooled interview less personal comments more inquisitive developmental questions enhances.

[@talgara69]

Excellent

[@marionannmacredie]

An awesome talk , have taken notes🙏🏻🌹🌹🌹

[@GuruRam77678]

eveling stress and going to the field: kzbin.info/www/bejne/b2bKnKChpqaNkNU

[@R_a_m_a_z_a_n]

I just don't understand how can I reward myself to keep doing or learning. Any advices?

[@ILOVE2FeelGOOD]

Delay gratification. Google that

[@artyshmunzuk5435]

Take a pause and consciously appreciate the fact that you're going in the right direction. Rewards shouldn't be external they should be internal.

[@birgitmitchell5648]

Omg i just want this interviewer to be quiet and let Dr. Huberman talk.

[@thelanguageoffood]

Agreed!

[@johnmartin3083]

No Bitget, let him talk. We need to hear him trust me.

[@Rachidasister]

At least he gave him the respect he deserves. But yeah too much talk.

[@frbt5437]

@@Rachidasister It's called Pride. He knows he can't one up the Doc. He needs to be heard. It gives him the allusion of control.

[@Rachidasister]

@@frbt5437 I agree!

[@MatoMkenya]

The question is how do you reward yourself?

[@artyshmunzuk5435]

Take a pause and consciously appreciate the right steps you've taken towards your goal. The rewards should be internal, not external.

[@lucialopes774]

I just love this guy!!! Amazing clear mind and beautiful personal history

[@winbalingit8502]

Dr. Huberman, what do you think about the findings of Dr. Laurie Santos From Yale?🤔

[@pburski]

nice channel! Shukria ;)

[@supasye]

Time tags my man.

[@giancolabird]

Both my eyes have detached retinas. Guess I am in trouble!

[@cholakicha]

01:25:00

[@frankharris3380]

Dhru, stop interrupting him bro.

[@rossanaechevarria7858]

❤🙏

[@celiamartin9614]

Great interview but every minute of what Andrew said was invaluable and we didn’t need the interviewer to demonstrate his personal interpretation and depth of his obvious homework prep. The interviewer wasted precious time with this. Please learn to keep quiet and let your guest have the floor. Otherwise great snd I loved the podcast

[@lytecyde]

einstein new of the bladder alertness connection to cognitive skills and made use of it!

[@siven283]

🤯

[@JamesWilliams-eu5mn]

We were sculpted, faith and reason. Science reveals more about us, about God, it doesn't contradict faith.

[@TV-FilmCameramanUK]

correct, science tells us god and Jesus doesnt exist...

[@waverunner9849]

Dude talked waaay to much. Let huberman talk man lol we came to see him

[@waverunner9849]

@Devon Hernandez lol

[@annaal7480]

Why some studies he talks about are conducted on mice at the same time as he studies humans??? What is the purpose for it? Mice are different to us and they cannot tell us what and how they see. Most of animal studies proved to be useless to us so why researches carry on this cruelty.

[@muhammedhaneefa4907]

Don't thinking spread that y. Me. U. Ignore nonstop

[@songbirdforjesus2381]

OMG almost 6 min puff piece about this guy before he begins to give useful information.

[@mrsan2022]

Bro, You Need Better Audio Equipment to Do Business

[@seekersamara3016]

You have knowledge but do you have understanding? Walk by faith not by sight

[@bernarddapena4434]

The interviewer has the habit of cutting off the train of thought of the interviewee 🙁

[@Rachidasister]

I don't think he isndoing on purpose. He was just too excited.

[@melissaoliphant5877]

Agree 100%. Let your guest talk.

[@tarynntino]

You shouldn’t comment too much interviewer not good.

[@sleepsmartsmashstress8705]

ove Dr. Huberman Great work Keep up focus on focus It sure is easy to focus light on retinas & later brain Let there be Light Even in WHITEHOUSE

[@morvarid73]

Who's this interviewer??? GOD he doesn't know anything about interviewing!!! He constantly intrupts Dr. Huberman and says nonesense!!!!

[@myvoice8167]

This is the interviewer only who brings these speakers on this platform.

[@Vineeth..v]

Don't think so..

[@cat_demon4405]

bro will you let him speak? I get so pissed off when you interrupt him jeez.