00:00 Today's episode discusses ADHD, normal levels of focus, and how to improve focus and memory for everyone, regardless of whether they have ADHD or not.

07:27 ADHD is not related to intelligence and can affect individuals with both high and low IQs, and the renaming of ADD to ADHD has led to better diagnosis and detection of the disorder, which is now estimated to affect about 10-12% of children and an increasing number of adults, potentially due to the way we interact with technology and the constant distractions it brings, and while people with ADHD may struggle with attention and impulse control, they can also exhibit hyperfocus on activities they find interesting or enjoyable, but often have challenges with time perception and meeting deadlines.

15:33 People with ADHD often use the "pile system" to organize their belongings, which may not make logical sense to others and can be disruptive to their overall plan, and they also struggle with working memory, particularly in keeping specific information online for short periods of time.

23:07 Dopamine release allows individuals to direct their attention to specific things in their environment, and people with ADHD have abnormalities in the coordination between the default mode network and the task networks in their brain.

30:18 The low dopamine hypothesis suggests that individuals with ADHD have low levels of dopamine in certain brain circuits, leading to excessive firing of neurons unrelated to the task at hand, and this may explain why individuals with ADHD seek out substances that increase dopamine levels, such as recreational drugs, coffee, and sugary foods.

38:00 Stimulant drugs like Ritalin and Adderall, which are used to treat ADHD, increase dopamine, norepinephrine, and adrenaline levels in the brain, leading to improved focus and energy, but it's important to use them at appropriate dosages and under the supervision of a medical professional.

45:37 Children with ADHD can benefit from taking stimulant medications like Ritalin or Adderall at appropriate dosages, as it allows their task-related network to be active and helps them learn how to focus, even if they are not naturally interested in something, due to the high neuroplasticity of their brains during childhood.

53:05 Eliminating foods to which children have allergies can dramatically improve their symptoms of ADHD, specifically enhancing their ability to focus, reducing impulsivity, and improving their ability to control their bodies.

01:00:29 Diet, specifically reducing sugar intake and exploring potential food allergies, can significantly reduce symptoms of ADHD in children, and omega-3 fatty acids can modulate attention and mood in adults with ADHD or mild attention deficit issues.

01:08:16 Attentional blinks occur when we focus on one thing and miss other information, and people with ADHD tend to have more attentional blinks, suggesting that they may be over-focusing on certain elements and missing others.

01:15:55 Practicing dilation of gaze and engaging in a simple meditation-like practice of focusing on breathing and internal state for about 15 minutes can significantly reduce attentional blinks and improve focus, regardless of age or whether or not one has ADHD.

01:23:35 Children and adults with ADHD can improve their ability to focus by practicing visual focus training, controlling their blinks, and engaging in physical movements to reduce reverberatory activity in their nervous system.

01:30:40 Cannabis use can decrease eye blink rates and increase focus in individuals with ADHD, but it may also impair memory.

01:37:59 Prescription drugs like methylphenidate, modafinil, armodafinil, and Adderall, as well as caffeine, can increase levels of dopamine, norepinephrine, and serotonin in the brain, but they also carry potential side effects and risks, and it may be beneficial to combine these treatments with behavioral exercises to enhance focus and attention.

01:45:36 Taking at least 300 milligrams of DHA per day, along with 200 milligrams of phosphatidylsterein, can be an effective way to improve symptoms of ADHD, while Ginkgo biloba may have minor effects but can cause headaches, and Modafinil and Rmodafinil are gaining popularity as alternatives to Adderall and Ritalin for increasing focus and attention.

01:53:23 Drugs that increase acetylcholine transmission, such as alpha GPC and New Pept, can improve focus and cognition, but should be approached with caution and used under the guidance of a doctor.

02:00:49 Increasing cholinergic transmission can offset cognitive decline and improve focus, and transcranial magnetic stimulation (TMS) is an exciting noninvasive tool being used to stimulate specific brain regions and enhance focus in individuals with ADHD.

02:08:24 Limiting smartphone use to 60 minutes per day for adolescents and two hours per day for adults is crucial for maintaining focus and attention, regardless of whether or not one has ADHD.