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For those who don't want their time wasted, here's what you do: Close your eyes and focus on your breathing and overall internal state for 15-20 minutes every day.
The meditation might not be your thing. But listen here, this meditation time is for you and only you. I remember Tony Robbins says, “If you don’t have 10 minutes for yourself then you don’t have a life”.
turns out i dont have a life. I work from 8 to 18:30. So im off to work from 7 to 19:30. I wanna get home eat and sleep as soons as i can so i can get 8 hours of sleep and wake up at 4, then i study for one hour, eat something then go to the gym so im back at almost 7, take a shower and off to work again. 20 minutes will sacrifice either study, sleep or gym
I have ADHD and I've been using this exact exercise for 10 years, and it changed my life. I do this at least 1-3 times per day, and it allows me to focus much better for 2-4 hours afterward. I've been advocating this for years. It's been the number one thing I've done outside of using some medication to help me focus.
JUST WOW ❤🎉 I'm glad I found this video! I've been practicing meditation for about 5 years. Once, I embarked on a 10-day meditation retreat atop a beautiful mountain surrounded by a lush rainforest. During this time, I disconnected from phones, avoided human interaction, and didn't engage with any animals. I had 240 hours all to myself, focusing solely on my breath. I maintained a disciplined routine, waking up at 4 am, sleeping at 10 pm, and having two healthy meals with a small snack at night. These 10 days were the most focused and fulfilling of my life. Concentrating on my breath and observing my thoughts helped me to overcome depression during that period. My focus improved significantly, and I experienced a light, clear-headed feeling without any headaches. Even my memory sharpened, and I could recall things more easily after completing the 10-day meditation journey.
@@call_me_roy7902 Don't speak with anyone for a day, stay silent, focus on your work. At the day's end, your memory might boost by a certain percentage. It's a theory- the less you let out, the more you can take in. Try listening for a day, stay focused, and check the results. You'll likely recall everything. As men, we don't need motivation, just discipline. Learned this during an 11-day meditation retreat. Trust your flow, Roy. To do a 11 day mediation you need discipline Roy for that you have to train yourself a bit. Try it trust yourself. You don’t need to meditate to meditate you can simply do it while your living… it’s a deep thing that I just said but I hope you’ll understand. What ever your going through in your life even if it’s not right it’s not the end so keep walking, Have a great day Roy
4:20 We did this back in school. I failed this meditation 99% of the times but the couple times I managed to reach that inner calmness, it felt as if I was enlightened.
You didn't fail. Most people don't realize that the point isn't to reach some state. The point is to practice this cycle of focus -> get lost in thought -> realize you're lost in thought -> refocus. Even if it didn't feel comfortable or peaceful, you did it correctly.
@@studentofspacetime I see. When we were taught this in school, I understood the goal as to reach calmness during every session through the process you mentioned and if you didn't do that, you didn't meditate properly. I'm glad to know that I was still meditating properly.
You absolutely were doing it well. This widespread misconception unfortunately discourages so many people when they are right at the gates of doing good work on themselves. Mingyur Rinpoche has lots of secular videos where he guides clarifies this point well.
@@studentofspacetimei’m definitely failing. i couldn’t do it for more than 5 minutes, my mind kept getting lost in thought, then after 5 minutes i physically could not refocus it anymore.
In simple terms, this video is saying that spending just 17 minutes in a quiet practice, where you focus on your breathing and internal feelings, can significantly improve your ability to pay attention. This practice may help reduce distractions, especially for those with ADHD, and could potentially offset age-related declines in focus. It's like a quick and easy way to "rewire" your brain for better attention, and it seems to work after just one session.
Combat vet here. Learned this technique on combat patrols walking point. Still using it today. My focus and memory still stay strong as I practice this every day and can nug down my focus very tightly and even still be aware of everything else around me. This video formalized this for me. Thank you!
Hey there, how do you exactly do this meditation? I read many comments and Google did not help me either, I did not quite get what is suppose to be done
Here are the six most important points from the video: • Attentional blinks are a common occurrence where we focus on one thing and miss other important information. • People with ADHD experience more attentional blinks than those without ADHD. • Open monitoring is a property of the visual system that allows us to dilate our gaze and see more information. • A simple 17-minute meditation-like practice of focusing on breathing and interoception can reduce attentional blinks and improve focus. • This practice can be beneficial for people of all ages, including children and adults, and can offset age-related cognitive decline. • The practice involves consciously dilating one's gaze to see more information and improve focus.
This is how a high schooler in Mumbai writes an answer to a question they do not know the answer to. This is to ensure that the answer is descriptive enough so the checker does not understand the fact that it was one sentence over
Thanks to those people who, almost on every comment section, write the important points of the video. It really helps because i usually loose my attention and it goes wandering for itself before i realize it.
I've been doing vipassana for several years and istg it is really helpful to me, i am able to control my emotions and focus on present, i saw visible changes on my behaviour as well. this definitely works, and i hope this works for everyone one else
I was diagnosed with ADHD and it can be a little frustrating trying to focus on something that you don't feel interested in, but you have to learn. Some college subjects are a nightmare for me because I have to focus more. Thank you for this video.
The far greater problem that people are missing is that school is a waste of time and there is no point to it anyway. It does not interest you because its stupid and has no positive implications for your life. Yet you 'have to" study it. The premise is flawed - ditch school and focus on your interests. Same advice as ever.
Does anyone know about Dr. Les Fehmi's book 《open focus》？ This practice is basically the same what Dr. Les Fehmi says in that book, called "neurofeedback". It's mainly about paying attention to space first and then as practice goes on, you naturally become aware of all senses at the same time including your inner feelings. And what happens in your brain is full of alpha waves as a result of it. Alpha waves is what your brain has when you are in calm focus.
4:50 part of trauma is escape from body feelings - and this practice seems to be kind of work with the body, ADHD and trauma are sometimes interlinked, so it could help with this
I’m so grateful to Andrew for making these videos. This week, I had hiccups. I tried other videos but only Huberman’s short clip actually explained it to me - and made it stop!
As a youth coach, I have my kids spend 1min every session to focus on their Breath, Sensations, Objects, etc... I've seen dramatic changes in their focus and ability to grasp new concepts. It WORKS!
In summary: Practicing meditation for about 15-17 minutes can help improve focus and attention in our brains, even if we have trouble focusing or have ADHD. It's like training our brain to see things better and pay attention more. By doing this regularly, we can permanently improve our ability to focus and stay less distracted.
is it the same as meditation though? i thought in meditation your suppose to empty your mind and think of nothing, but what his saying to do is empty your mind of thoughts and focus on here and now and concentrate on not letting your mind wonder somewhere else
@@DangerZone200 "empty your mind of thoughts and focus on here and now and concentrate on not letting your mind wonder somewhere else" ... this IS actual meditation. well, you don't have to "empty your mind of thoughts" ... don't push them away or something.. no pressure.. just watch them arise when they come and let them go. don't cling to them. as you said, come back to the here and now. that's why you concentrate on your breath. it's like an anchor. if you watch yourself drifting apart.. don't judge yourself.. just watch it.. recognise.. and come back. that's all. being aware of what happens here and now. "simple as that" :)
@@DanDascalescu-dandv there are various styles of meditation, but the contrast being described is between focus-based meditations (focusing on breathing, focusing on a mantra, body scanning, etc.) and instead, keeping your attention like a radar screen, able to register any blips across its entirety. The aim would be to let any blips be noticed, but without your attention narrowing to focus fully on the blip. For example, you might hear traffic or birds in the background, but also be able to feel breeze or sunshine, and also notice a thought, and these all just exist in your attention without your attention chasing any particular one. Another analogy sometimes used is "spotlight" (= narrow focus on an object of attention) versus "flood light" (lighting up a broad area = wide focus without a particular object of attention).
Definitely gonna try the focus shifting. I recently started using a CPAP. When my PTSD is triggered, the next time I'm home, I lay down wearing my CPAP and focus on breathing. It helps!
This is nothing but a simple quote from scriptures “ getting back to the seer” and detaching oneself from the scenery. This actually is the purest form of meditation.
1 Samuel 9:9 "Beforetime in Israel, when a man went to enquire of God, thus he spake, Come, and let us go to the seer: for he that is now called a Prophet was beforetime called a Seer." That scripture is referring going to a prophet of God, not "detaching oneself from the scenery." Traveling to visit another person is definitely not meditation.
I do meditate regularly, and it hasn’t really brought a spiritual aspect to my life. What it has done for me specifically is allowed me to notice when my mind is drifting, throw that drifting thought away, and snap back into what I am working on. It’s hard to explain with words, but I view it like a muscle. The more I focus on the task at hand, the stronger my focus gets. I use meditation to train that muscle like I would at the gym.
Yeah, I like how Huberman secularized such practices. I hate when I click onto guided meditation videos and then i hear things like, "say a positive affirmation and release it onto the universe." Like what?
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@@luisv8887 That is Absolutely Not how meditation works. It depends on why you're meditating, whether you are concerned about the spiritual aspect or you just want to improve your life in general. Personally, I don't believe in positive affirmations. What meditating means, is that you're focusing on a single facet with all your concentration and you're trying to calm your mind in the process, so that you can think clearly, more efficiently for that particular facet; can be your problems, can be a memory you want to cherish about, can be God, can be anything. What this does, is basically, clearing your mind of all the junk and often, tangled thoughts and making it organized which often leads to, Peace, and better understanding of the situations we're in.
@@SecondFool In my comment i did not mention how meditation works. What I was reffering to was that whenever I click on a guided meditation and hear phrases such as the one that I quoted above, I know that there will be some new age ideology embedded into the guided meditation. Such videos repulse me therefore I appreciate NSDR which does not show favoritism to a particular religious belief. Sorry for my lack of elaboration and the misunderstanding.
@@luisv8887 Got It. Understood. Apologies, I couldn't comprehend properly. Meditation is fabulous if done right, that's all I wanted to say. Have a good one, Cheers!
I've spent years trying to figure out why even without meds I don't struggle nearly as much as other adhd'ers and I think this is part of the answer. I have always had very strong interoception and have been doing this since I was a kid as a coping mechanism to reduce sensory overload.
ADHD is a spectrum too, some people are much more impacted than others. Also the environment you grew up in, how chaotic it might have been, how much shaming and of course like you said the coping strategies you either were taught or somehow came to like you did.
Wow I just did this! It was literally the hardest thing to do. My mind kept trying to wander off, bringing it back, gave me so much anxiety but focusing on my breathing really help, an exercise worth trying.
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
Yes, I agree with you. Meditation meets your soul and connects you with the universe. In the beginning, It needs discipline to sit for at least 5 minutes. Lots of bad scenes, especially bad memories that reflect your present mindset come into your mind. Paying attention with the help of meditation, you can figure out. But, the main challenge is to continue this practice. I think that is why I was not more aware of my mental power before. I made a wrong decision or wrong action without knowing their impact on my life.
Life is, l think forgiving oneself e.g. self love is th best "tool" that ever came to me. The respiration technique here is a booster and am a boon to my mental health! ❤
Thank you for the info. Meditation has helped me take a mental break … especially, when overthinking. I intend to do it more frequently to help with focus.
Try standing meditation for half an hour every day for 1 year. Start with 10 minutes if it's a stretch for you. If you're consistent and learn to rekindle your relationship with the present moment. (focusing on my muscles contracting as I'm breathing, or when my pulse at my hands and my feet help) Slowly but surely, you'll forget about boredom as you inadvertently cultivate a sense of wellness and serendipity as you lengthen your sessions. Bring your awareness down to your feet and unfold it up to your joints till you get to the peak of your head. Your legs will shake and return to rest because it releases stored tension and energy in your lower back and hips. If you really fall into the groove of it, you start noticing your head spiraling. This is your inner vital energy opening up through the floodgates bypassing what's commonly known as chakras in your body. After 3 years of experimenting, you're basically chipping away at tension and emotional build-up to boost your sense of vitality. Close your eyes choose a location preferably with the presence of nature and drift away on a voyage of self-discovery and understanding of what it feels like to be fulfilled free of food, entertainment, or sex. You eventually will arrive (with commitment and unwavering patience) at what seems like enlightenment or approaching the gates of heaven as portrayed in the Buddhist or Biblical scriptures as you're greeted by a warm and divine light with each breath you take cleanses the emotional baggage out of your meridians and invites hospitality for your inner child, patching up your inner wounds and scars battling society's expectation and the demands in the name of family and culture. If you want to move a group of people at work or at home, you have to know how it feels to be moved. Focus and a sense of vitality are bi-products of commitment. Let me explain. Others feel how we feel from the words we use and the tone of voice we project it with coupled with facial expressions and body language and gesticulations. You can feel the joy-uplifting energy of your dog coming home to greet you as it helplessly wags your tail just as others can feel your sense of wholeness and well-being after time and devotion for yourself. Let me know if you got something out of this in the rare case that someone tries! Big hats off to you if it helps. And a big salute if you stick around!
I’ve been meditating most days for the last 15 years. I also teach meditation to my yoga students both in studios and have in public schools K-12th grades. People make meditation to be more complicated than it is. Just focusing on your breathing and having your eyes closed is a great way to start. Try 5min a day then add an extra minute every week. In a few months you’ll be meditating for 20-30 min at a time. Don’t be too hard on yourself and don’t have unrealistic expectations. Just try and be comfortable with yourself 😊namaste 🙏 The divine in me sees and acknowledges the divine in you 🙏
I have been practicing meditation for some time and I can say that just one practice of whatever as powerful it can be can does not last forever. Even after regular practicing if I stop for a month all benefits fade away. I tried that vision dilation and it had a surprising impact on me. Something went on definitely and it felt good. Thank you.
fellow ADHDer here, I've been skeptical about methods such as this when it comes to treating my ADHD, but since Andrew told me to try it, might as well. I did it for 20 minutes straight... and honestly it felt great, calm and in control of my own thoughts like never before. I'm not saying that this is the cure or anything but this definitely helps. I came back to the video and read most of the top comments with little to none attention blinks or even if i had one i managed to redirect it. Therefore thank you!
@@romitkumar-on3foIts still unknown. Could be genetics, could be use of drugs, cigarettes and alcohol at an early age. Could be the content that you are watching on the internet cause certain frequencies can alter your brain which is why most people say pay attention to what you watch and save your mental at all cost.
I used to have extremely bad short-term memory and concentration issues for many years. The one thing that started changing that was meditation practices. It was the start of me completely recovering from anxiety, depression, depersonalisation disorder, maladaptive daydreaming, video game addiction and more. I go into more detail on how I did this on my channel. Great video thank you for sharing this.
I started to become more self-aware so could see what was causing the issues more clearly, also my focus and concentration got better - nothing really changed during that period of time except for me starting to practice meditation.@@Ivan-l4c5x
I’ve been doing this on and off for the last couple of weeks and I genuinely noticed a difference after the first time. My aim is to do it everyday. Thank you!!
Thanks. Info I was curious about (definitely could be labeled meditation) begins at about 4:07 or so, right when I was getting ready to bail. I appreciate you who alleviate the suffering for the rest of us.❤❤
Thanks for this. You’ve given me some vocabulary for things I’ve become aware of in myself: attentional blinks and panoramic vision. (I use panoramic vision when walking through crowds.)
I'd like to believe he was breaking our perception of meditation. Many of my friends say they don't want to do meditation because they say they won't be able to focus meditating but rephrasing and restructuring one's perspective of what meditation is might lead to it being more appealing since I myself only started doing so when I found out how simple it was and how wrong I was about my understanding of it.
I saw it as a more defined description of meditation based on what most would understand as medication. Unfortunately, our vocabulary is somewhat limited here.
I’ve had ADHD for decades, and I am only really understanding it in the last couple of years. I am also able to help my students better than ever, many of which have ADHD as well. God bless Huberman and other great researchers like him who share their wealth of information.
I take hot baths for 20 minutes and submerge all but my nose. However, with ears under water. I listen to my own neart beat and breathing while submerged ( except my nose to breathe). This is the most calming form of easy meditation. Possibly akin to hearing my mother's heartbeat and breathing pattern in the womb. My ability to focus and attend to nformation has always been excellent. Perhaps this is the reason?
This sounds very similar to Open Focus practice, which was researched by Dr Lester Fehmi in his clinic for attention disorders in Princeton. You learn how to broaden/open your focus. For example, by becoming aware of your peripheral vision. However, broadening the focus of attention can be done in all sensory channels. For example, you can be aware of all sounds around you or many parts of your body at the same time. Dr Fehmi was teaching this with the use of his neuro-feedback machine, and he was very successful in resolving not only attentional disorders but also reducing chronic pain, anxiety, insomnia, etc.
This is essentially Zazen. I have been practicing this for nearly 50 years. You are correct in your conclusions. I wish this was required for all driver’s licenses! 😅
Thanks to Huberman. Even though the explanations are longer, they are still worthwhile, so u know why u are doing what u are doing. Theres a good point to paying attention to the whole video. It is also exactly the point behind this; increasing your focus, stop being in a rush.
I totally agree with your assessment about ADHD. Its not a lack of focus; its super focus but on what the person is interested in. I remember seeing a video where two women were trying to prove a child had ADHD or maybe it was autism The child was super focused on an object and the two women kept trying to get the child to stop focusing on the object. I remember thinking, hey live the kid alone, he's really interested in something and his internal dialogue is asking a lot of questions about the object. So the problem seems to be a person not focusing on what someone else wants him to which can mess with a person's "teachable moment". Like the way classes are structured in this country in 50 minute segments: just when you finally get into the subject the bell rings and its time to go "focus" on something else instead of having a natural conclusion.
Yes! I remember being pulled away from a task I was really enjoying in school, usually art but it could be something like algebra, one of the only math subjects I actually liked, only to start a new subject or hey now it's lunch time or recess! Is the rate of ADHD lower in homeschoolers I wonder?
@@saltandsriracha I do not think homeschooling vs public schooling would have an effect on the rate of ADHD, but I do know many parents who choose to homeschool their children BECAUSE the children have ADHD. The schooling at home allows the children the time and space they need to learn and complete lessons more in line with their true potential.
I like the panoramic focusing idea. I tried just doing that while sitting at my desk and it really helped me to let go of some tension. I will be doing the 17 min technique when I get home. Thank you for sharing this.
@@samarthamv746 Don't know if this is correct but this is what I gathered from the video: look straight ahead wherever you are (in front of your computer, sitting/standing holding your phone, whatever) but try to observe everything you can see in your field of vision without moving your eyes. For me rn I can see the beer and tea in front of my monitor that I want to drink, the synth keyboard that I want to start making EDM with, the travel guide on my bookshelf to Peru where I want to visit in the next year or two, the stack of bills/tax paperwork that I should get to soon, the nudie pic of Belle Delphine taped on my wall that I've been trying to replicate with AI, the headphones I've been using to listen to audiobooks to trade reviews for my audiobook... Take ALL of it in, don't focus on any one thing too long. See how much MORE you can notice, too. There's so many things I could be focusing on, but it can be beneficial to zoom out and not place emphasis on anything over another for a little bit. Hold each item/thought briefly with equal weight, then when you eventually zoom back in you can choose which thing you want to focus on, instead of whatever grabs your attention first (probably your phone's numerous notifications).
Yes I was studying for an exam and picked up my phone to search for focusing videos and found this. I'm going to try it later on. My test is at 10p tonight. Hopefully this helps.
exactly dude ive done it for 20 mins but with little wandering, its all about realizing when you wander and stopping then focusing on breathing again it really do need practice!
I've been experimenting with panoramic vision. A few months ago I was running trails through a hilly forest at night without the aid of artificial light. The canopy of the forest blocked the moon and star light. I uses peripheral vison or panoramic vision because it enhances night vision. I ran my 7K route 5 minutes faster and without tripping over a root or rock, or running into a tree or getting a branch in the face. I spent some time pondering over this why this was possible. Either my body went into an enhanced state of ESP or intuition, or the peripheral/panoramic vision caused my brain waves to shift into alpha state, too bad I wasn't hooked up to sensors to measure if that was the case.
You ran a 7K through a forest, in the dark, with no light source to guide your path, without tripping on anything, without feeling exhausted, and having no fear of encountering any wild creatures that could be roaming nearby. I find that hard to believe.
To have someone else there in that state with you is a lot different for anyone with ADHD or PTSD I think if someone is more sensitive they can definitely sense the other persons emotions and state of well being a lot more easily
Really interesting. When training clients about public or professional speaking from a stage, I teach them to consciously engage peripheral vision as they look at the audience, in other words, see the whole audience rather than the narrow focus of a small selection directly ahead. Peripheral visioning as I call it, or using "panoramic vision", or "dilated gaze," calms nerves, reduces fear and even more importantly, allows easier access to memorised structure, sequence and content AND opens a channel to receive intuitive content too, often the best content of the talk.
I wonder if this only works with the eyes closed. Ever since I was a kid, I had a habit of letting my eyes relax and un-focus, which immediately opens up the peripheral vision and silences the mind. It calms you down almost instantly and changes how you perceive and process things.
@@Learned333 Rewatching the video, the only thing I can tell that would be different in this technique is that you don't "direct your mind to any particular state or place". Still sounds like meditation to me.
When I think about my childhood I always remember being able to "see" differently. I would explain it like being able to have a better focus on everything around me with less worry about what was off in the distance. It was a wider, more adjusted focus on things and I have never been able to explain this correctly in words and nobody has ever understood wtf I meant but this panoramic vision describes what I have probably been talking about.
The way Hidden Time Wealth dives into the concept of productivity is mind-blowing. Hidden Time Wealth tips are pure gold, and I wish more people knew about them.
Wow, I just did this 17 minute interoception. I have been working as a psychic for 22 years and I also have been told I had ADHD, several times in my life… but managed my mental health w excellent nutrition, meditation, journal & self reflection and vigorous exercise for many since the late 90’s. And I have been meditating since 1992. However, with hideous stress from my extended family, I simply did not comply with my former health regimen and My ADHD got significantly worse in the last 4 years, but I did not realize it until I went into therapy in January and the counselor told me she suspected I had untreated ADHD. I have been on straterra for over a month and this 17 minute practice, of just being still, with eyes closed, noticing my breathing and the lovely summer breeze on my skin… made me realize how awful my body actually feels… and the DEEP seeded awarenesses that I had not seen and that were simply not true and not healthy for the expression of my authentic self. Therefore, causing me even more problems. I watch your videos almost everyday and my 27 year old son and I love your work and consider you to be a great part of our growth. However, this video potentially just changed my life even more significantly. It was fascinating and disgusting to me to feel the sick feeling in my stomach and other parts of my body… but then, in this 17 minute practice, I forced myself further to discover the root of the bad feeling and to give my jagged breath time to relax the gnarled misperceptions into greater health. Thank you. Thank you. Thank you. I will look forward to this practice daily now.
@@shashankgm2533 no I did not stop mediating the past fees. And, no it did not mess up my psychic abilities, because I have been getting trained by the universal source for so long that I was able to keep working. But what I did learn, was that ego’s and people’s fear can get projected onto us and it caused me a lot of stress just w daily living needs… like eating, exercise and rest… so I learned to consciously let go of others more & more and to continually improve my health regime. And also to notice how I was feeling and validate that… asking am I in a loving heart slave or fear? So I just keep choosing to feel Faith & Love.
So, I play the Frequency game where I pick a phrase such as, "Every Day Things Just Keep Getting Better and Better and Better". All day I think or say this phrase. It produces a feeling of well being, calm, flow, etc. While in this elevated state of consciousness, I have what you call Panoramic Vision, maybe I am in the Gamma Brain Wave, I don't really know. Thank you for the information you share. Our bodies are indeed magnificent machines.
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Meditation is commonly thought of as underwhelming. I think most people would be overwhelmed the first time they try meditation. To actually take the time and focus to guide your mind away from every impulsive thought you have. I truly think society would enormously benefit from more people taking a small amount of their time to calmly face themselves without any distractions. I.E. no phone!
Hi! Your opinion is important. We know how difficult it is to overcome this problem. There are many other natural supplements that support brain . Visit Best References Of Purchase for detailed reviews on similar products and find a new angle to consider.
I found incredible benefits in doing (a minimum of) 20 minutes of Yoga Nedra every day - easy to do as it is guided. I was also surprised how easily one can extend the practice to much longer sessions.
Lol.. the editing of this video really makes you think he tried to sell you not meditating but tells you to do it anyway... but its taken out of context because he was actually referring to the ideas in a book when he said that in his actual podcast th-cam.com/video/hFL6qRIJZ_Y/w-d-xo.html
I believe when he is talking about not being meditation, he is referring to the open-gaze, widening gaze technique. This video has TWO techniques in it.
When I started meditating it was really hard for me too (I have ADHD) I started with 5 minutes meditations and worked up to longer ones. Now I meditate for 30 minutes and I look forward to it
@@equestrian144 Thank you so much for sharing! I was hoping to introduce this practice to my teenager, yet knew he would not be able to do more than a couple minutes initially and would most likely get discouraged. It's good to know that there has been success in slowly building up to the 17 minute practice.
Hidden Time Wealth is so unique. I can’t believe I hadn’t heard about it sooner. It’s amazing how life-changing this can be for anyone battling procrastination.
I have trained this up since I was small. I have always widend my gaze to observe more than 1 thing and also doing my best to listen to multiple people at 1 time. I find it kind of fun. And now I am 28 and when I open a cabinet, and something falls out I catch it 9/10 times. Which means I am processing where my hand needs to be in less than .5 second.. my reflexes are super fast now because of opening my gaze Especially, during stressful situations; making sure to slow my mind down and take things step by step because I often get ahead of myself and overthink things as well.
What you describe is exactly what meditation is. In yoga, this is the most frequently used centering technique in the start of practice. Focus on the breath, maintain connection with the breath as you explore the sensations of the body, stay rooted in the now.
I think k this is similar to what I practiced in yoga for over 25 years but the interoception to me here is actually becoming aware and observing the quality of the interior landscape. The quality of how it feels to sit in a particular position how the joint feels and really examining it rather than just noticing it and going back to your breath.there seems to be permission here to linger and be in the experience, and the breath is an interjection to what you’re focusing on. To me it’s akin to art, to sketching or painting-when really focusing on your subject. A kind of getting to know the interior landscape. If we can focus on that, we can intentionally focus on anything.
I am puzzled that a serious scientist makes claims that 17 mins of this practice ONCE might solve focus attention problems. I do not have his degrees (it's winter in New Zealand) to counter argue with him, but I do have the experience of 30 years of doing meditation twice a week. I still have the same focus blinks but I enjoy the journey of trying and more importantly believing that it worksbca.
Ig the goal of meditation is to make u more aware of your inner thoughts that typically might cause us to day dream or shift attention....if it doesn't work for you maybe try a different approach to become self aware?
Your issue seems to be one of baseline. This does not eliminate attention blinks, but significantly reduces them. What was your number of focus blinks 30 years ago? Do you know where your attention and focus would be without the meditations you have been doing for 30 years?
Good day David. Thank you for your reply. In my case taking up meditation was the best decision I ever made. It helped me a lot. My point is that when a serious scientist claims that it might take a mere session to solve attention blinks, it is misleading and might set the wrong expectations for other people.
Actually meditation is deeply encouraged in Islam. The prophets & their companions practiced deep self-work through seclusion. They would practice gratefulness, stillness, & wonder at the creation/nature/God…etc. There is a book by Imam Ghazali one of the most sought after Persian philosopher called “On Knowing Yourself & God”. You can’t know yourself without deep work/meditation/stillness etc. And if you don’t know yourself & your purpose in Islam you can’t truly know God/Allah. This notion that mediation is something foreign to Islam is just not true.
Andrew Huberman, Namaste Form Bharat. The meditation technique i.e. Vipassana you were talking about is one the ancient techniques of meditation still followed in Bharat through various centers across the whole country and It focuses on exploring innerself as you had talked in the video. I have taken the 10 days Vipassana training. Happy to know the scientific side of the whole process.. Thanks for the valuable information.
This is a higher form of meditation called Kayotsarga and is an ancient Jain and Buddhist meditative exercise, where you bring self awareness to your internal body functions and calm them to relax and then reawaken from a calm state of mind in a very slow manner to achieve an energized and focus state, when properly done it can help you achieve very nice results, sometimes when practicing I have had times my headaches would go away because of relaxation and letting go of all thought processes and easing up the blood vessels and the nervous system in the body, its not really difficult and there are many shortened to elongated versions of this form of meditation available out there. There is a lot more to it actually than just the 17 minute version, it helps you calm your emotions to. If anyone has anxiety or too much stress in their lives and would like to help improve their current state of mind and slight momentarily improvement in thinking process and brain function even by a little bit , I would suggest to try it out, its a very simple exercise and it will help in most cases.
“I’m not going to convince you to meditate” - then he proceeds to describe an exercise that embodies what meditation is all about… That is meditation and is better if you do it more than once
I was expecting bs, but instead it served as a reminder for how much meditation used to help me. When i did it, it helped me with not just focus, but also emotional regulation and i felt so much more calm/less anxious. Then i fell off the habit and here i am, sitting on my bed for 7 hours, only able to write 1 paragraph.
From your description, “Panoramic Vision” (when you are “mindful” to everything surrounding you) differs from typical definition of “Meditation”, when you “anchor” your attention to (for example) breathing. You have “attention blinks”, you “register” it, and you catch your attention and move it back to “anchor”. So, I feel that “Panoramic Vision” differs from “Meditation”. But there is another term, in the middle, “mindfulness”, which you can also practice everywhere: when you eat strawberry, for example, don’t watch TV, focus on its’ taste, colour, etc. I think Eckhart Tolle’s philosophy is “panoramic view”. When I was teenager, I was doing “deep relaxation” instead of so called meditation, by trying to focus on heartbeat feeling in fingers, toes, feeling warmth in body, then counting from 10 to 0, then repeating some auto-suggestions, then falling into semi-sleep for 5-15 minutes naturally with zero thoughts, and “coming back” naturally, counting from 1 to 10. Maybe that’s why I was top student at high school. I think deep relaxation and focusing on whole body (muscles, skin, organs) is more “panoramic view” than “meditation”. However, all meditations start from such deep relaxation, it is "warm-up" part of meditation (I think...)
Eckhart Tolle's teaching is both "meditation" and "panoramic view" as you call it. Panoramic view is often called "open awareness" and it is one way that mindfulness is practiced. Focused attention or single-pointed focus on the breath or a mantra or ANY object is another form of mindfulness that is also called meditation practice. Whether the awareness of the present moment is open and broad or is narrow and single pointed it still qualifies as meditation and mindfulness. You come out of identification and attachment to thoughts and pay full attention to whatever is happening right now. You aren't thinking about the present moment. You are simply experiencing it directly.
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I have been doing panoramic vision for quite a long time with out knowing...... Now I'm going to do it every time I think about something.😁. Thank you for the valuable information 👍👍👍
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Meditation comes along with some barriers to entry for many people - the postures, rules, emphasis on daily practice, traditional association with religion, etc. Whereas the practices Huberman describes here (interoception, open gaze thinking, panoramic vision, etc.) can be done almost anywhere, any time, without all the trappings and posturing of meditation. For many people, that makes all the difference when it comes to actually getting started.
I was expecting bs, but instead it served as a reminder for how much meditation used to help me. When i did it, it helped me with not just focus, but also emotional regulation and i felt so much more calm/less anxious. Then i fell off the habit and here i am, watching this vodeo after sitting on my bed for 7 hours, only able to write 1 paragraph.
If Andrew would get to the point, then describe it clinically, in a step by step process, his information would be clear and concise. I have attempted time and again to listen to his superfluous videos only to wish an abridged version exists somewhere. If we clicked on the link it is because we probably understand we want/need to increase our focus -- so, Andrew, get to the point please! Now I've lost focus again! Damn!
Man starts the video by promising he's not going to convince you to start meditating, makes some vague unrelated statement about panoramic view, and then reverts to saying that meditating once for 17 minutes will improve your attention forever. I'm not quite sure if the video producers cropped and stitched a long podcast of his in an awkward way or if this man is just a quack 😅
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wowie
❤🎉😊
Pin my comment please
Is this channel monetize? If so how?
Haha
For those who don't want their time wasted, here's what you do:
Close your eyes and focus on your breathing and overall internal state for 15-20 minutes every day.
Thank you. You are the guy who does not make meetings out of what could have been an email.
@@madhurbhargava real
Just one session has long-term effects - listen to the video for accurate information it's only just over 7 minutes long
you're my hero, Mr. Clown
Which is basically meditation
The meditation might not be your thing. But listen here, this meditation time is for you and only you. I remember Tony Robbins says, “If you don’t have 10 minutes for yourself then you don’t have a life”.
That's a wonderful quote, thank you!
I need 17 now 😂
I forget who said it but it was something like meditate for an half an hour a day. Unless you're too busy and then meditate for an hour a day.
@@Adrian-yi8fl it’s Naval Ravikant quote.
turns out i dont have a life. I work from 8 to 18:30. So im off to work from 7 to 19:30. I wanna get home eat and sleep as soons as i can so i can get 8 hours of sleep and wake up at 4, then i study for one hour, eat something then go to the gym so im back at almost 7, take a shower and off to work again. 20 minutes will sacrifice either study, sleep or gym
I have ADHD and I've been using this exact exercise for 10 years, and it changed my life. I do this at least 1-3 times per day, and it allows me to focus much better for 2-4 hours afterward. I've been advocating this for years. It's been the number one thing I've done outside of using some medication to help me focus.
How do you do? Kindly guide proper way…
What kind of medication and how effective they are compare to meditation
Thanks for sharing. 👍
Agreed. 3 times daily can change your life.
But not once for 20 mins like Andrew suggested.
What is your process or method?
JUST WOW ❤🎉
I'm glad I found this video! I've been practicing meditation for about 5 years. Once, I embarked on a 10-day meditation retreat atop a beautiful mountain surrounded by a lush rainforest. During this time, I disconnected from phones, avoided human interaction, and didn't engage with any animals. I had 240 hours all to myself, focusing solely on my breath. I maintained a disciplined routine, waking up at 4 am, sleeping at 10 pm, and having two healthy meals with a small snack at night. These 10 days were the most focused and fulfilling of my life. Concentrating on my breath and observing my thoughts helped me to overcome depression during that period. My focus improved significantly, and I experienced a light, clear-headed feeling without any headaches. Even my memory sharpened, and I could recall things more easily after completing the 10-day meditation journey.
really. on the 11th day yoi could realise the impact so well.!!? let me know
@@call_me_roy7902
Don't speak with anyone for a day, stay silent, focus on your work. At the day's end, your memory might boost by a certain percentage. It's a theory- the less you let out, the more you can take in. Try listening for a day, stay focused, and check the results. You'll likely recall everything. As men, we don't need motivation, just discipline. Learned this during an 11-day meditation retreat. Trust your flow, Roy. To do a 11 day mediation you need discipline Roy for that you have to train yourself a bit. Try it trust yourself. You don’t need to meditate to meditate you can simply do it while your living… it’s a deep thing that I just said but I hope you’ll understand. What ever your going through in your life even if it’s not right it’s not the end so keep walking, Have a great day Roy
What a great gift to yourself. Sounds amazing.
It seems like a wonderful experience
After 10 days of focusing on your breathing, what did your sharpened memory have to remember?
4:20 We did this back in school. I failed this meditation 99% of the times but the couple times I managed to reach that inner calmness, it felt as if I was enlightened.
You didn't fail. Most people don't realize that the point isn't to reach some state. The point is to practice this cycle of focus -> get lost in thought -> realize you're lost in thought -> refocus.
Even if it didn't feel comfortable or peaceful, you did it correctly.
@@studentofspacetime I see. When we were taught this in school, I understood the goal as to reach calmness during every session through the process you mentioned and if you didn't do that, you didn't meditate properly. I'm glad to know that I was still meditating properly.
You absolutely were doing it well. This widespread misconception unfortunately discourages so many people when they are right at the gates of doing good work on themselves.
Mingyur Rinpoche has lots of secular videos where he guides clarifies this point well.
@@studentofspacetime Thank you for the recommendation and the consolation that I was doing it well.
@@studentofspacetimei’m definitely failing. i couldn’t do it for more than 5 minutes, my mind kept getting lost in thought, then after 5 minutes i physically could not refocus it anymore.
In simple terms, this video is saying that spending just 17 minutes in a quiet practice, where you focus on your breathing and internal feelings, can significantly improve your ability to pay attention. This practice may help reduce distractions, especially for those with ADHD, and could potentially offset age-related declines in focus. It's like a quick and easy way to "rewire" your brain for better attention, and it seems to work after just one session.
Thank you very much! 😊
isn't it meditation?
@@ammarhassan_You can do this by keeping your eyes open and just feel yourself...
this is meditation. mindfullness of body and breathing meditation.
Thanks 😊
Combat vet here. Learned this technique on combat patrols walking point. Still using it today. My focus and memory still stay strong as I practice this every day and can nug down my focus very tightly and even still be aware of everything else around me. This video formalized this for me. Thank you!
Hey there, how do you exactly do this meditation? I read many comments and Google did not help me either, I did not quite get what is suppose to be done
Thank you for sharing 🙏
Then you should check out actual meditation practices, the real deal ones from India. They will take you next level.
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Here are the six most important points from the video:
• Attentional blinks are a common occurrence where we focus on one thing and miss other important information.
• People with ADHD experience more attentional blinks than those without ADHD.
• Open monitoring is a property of the visual system that allows us to dilate our gaze and see more information.
• A simple 17-minute meditation-like practice of focusing on breathing and interoception can reduce attentional blinks and improve focus.
• This practice can be beneficial for people of all ages, including children and adults, and can offset age-related cognitive decline.
• The practice involves consciously dilating one's gaze to see more information and improve focus.
Thank you! This was not too long, but my focus kept shifting to other things. 😂 😢
This is how a high schooler in Mumbai writes an answer to a question they do not know the answer to.
This is to ensure that the answer is descriptive enough so the checker does not understand the fact that it was one sentence over
Thank u
@codelucky bless
Thanks to those people who, almost on every comment section, write the important points of the video. It really helps because i usually loose my attention and it goes wandering for itself before i realize it.
I've been doing vipassana for several years and istg it is really helpful to me, i am able to control my emotions and focus on present, i saw visible changes on my behaviour as well. this definitely works, and i hope this works for everyone one else
I sat all the way through that without looking away once and it felt like way less than 17 minutes
Absolutely magical
I was diagnosed with ADHD and it can be a little frustrating trying to focus on something that you don't feel interested in, but you have to learn. Some college subjects are a nightmare for me because I have to focus more. Thank you for this video.
Ig I have ADHD as well :v
Are you still practising this ??
What is the result??
Please share
The far greater problem that people are missing is that school is a waste of time and there is no point to it anyway. It does not interest you because its stupid and has no positive implications for your life. Yet you 'have to" study it. The premise is flawed - ditch school and focus on your interests. Same advice as ever.
Keep an eye on what you feed your body with
Does anyone know about Dr. Les Fehmi's book 《open focus》？
This practice is basically the same what Dr. Les Fehmi says in that book, called "neurofeedback". It's mainly about paying attention to space first and then as practice goes on, you naturally become aware of all senses at the same time including your inner feelings. And what happens in your brain is full of alpha waves as a result of it.
Alpha waves is what your brain has when you are in calm focus.
4:50 part of trauma is escape from body feelings - and this practice seems to be kind of work with the body, ADHD and trauma are sometimes interlinked, so it could help with this
I’m so grateful to Andrew for making these videos. This week, I had hiccups. I tried other videos but only Huberman’s short clip actually explained it to me - and made it stop!
As a youth coach, I have my kids spend 1min every session to focus on their Breath, Sensations, Objects, etc... I've seen dramatic changes in their focus and ability to grasp new concepts. It WORKS!
A 7 minute video from you in itself is attractive to many with ADHD symptoms - the info you shared is icing on the cake ! 😊🙌🏼
In summary: Practicing meditation for about 15-17 minutes can help improve focus and attention in our brains, even if we have trouble focusing or have ADHD. It's like training our brain to see things better and pay attention more. By doing this regularly, we can permanently improve our ability to focus and stay less distracted.
is it the same as meditation though? i thought in meditation your suppose to empty your mind and think of nothing, but what his saying to do is empty your mind of thoughts and focus on here and now and concentrate on not letting your mind wonder somewhere else
I guess the pray to God has similar effects for your brain. That is why so many Christians recommend people to pray all the time.
@@DangerZone200 "empty your mind of thoughts and focus on here and now and concentrate on not letting your mind wonder somewhere else" ... this IS actual meditation. well, you don't have to "empty your mind of thoughts" ... don't push them away or something.. no pressure.. just watch them arise when they come and let them go. don't cling to them. as you said, come back to the here and now. that's why you concentrate on your breath. it's like an anchor. if you watch yourself drifting apart.. don't judge yourself.. just watch it.. recognise.. and come back. that's all. being aware of what happens here and now. "simple as that" :)
@@DangerZone200 there are many many different ways to meditate and what he described is one of them
Thank you for the down to earth simple yet effective explanation. Much better than the scientific babble
17min sit, eyes closed, attention to body and breathing
How's that different from ordinary meditation?
@@DanDascalescu-dandvthat’s my curiosity as well .
I’m not understanding the difference. I don’t think there really is a difference.
@@DanDascalescu-dandv there are various styles of meditation, but the contrast being described is between focus-based meditations (focusing on breathing, focusing on a mantra, body scanning, etc.) and instead, keeping your attention like a radar screen, able to register any blips across its entirety. The aim would be to let any blips be noticed, but without your attention narrowing to focus fully on the blip. For example, you might hear traffic or birds in the background, but also be able to feel breeze or sunshine, and also notice a thought, and these all just exist in your attention without your attention chasing any particular one.
Another analogy sometimes used is "spotlight" (= narrow focus on an object of attention) versus "flood light" (lighting up a broad area = wide focus without a particular object of attention).
As someone who has ADHD and didn't want to watch the whole video thank you so much
@@robs.5847 ahhhh yes 🙌
Definitely gonna try the focus shifting. I recently started using a CPAP. When my PTSD is triggered, the next time I'm home, I lay down wearing my CPAP and focus on breathing. It helps!
He said no it’s not meditation….then it was meditation. Haha I love it. I also wholeheartedly agree with this. It works. Love Andrew
This is nothing but a simple quote from scriptures “ getting back to the seer” and detaching oneself from the scenery. This actually is the purest form of meditation.
1 Samuel 9:9 "Beforetime in Israel, when a man went to enquire of God, thus he spake, Come, and let us go to the seer: for he that is now called a Prophet was beforetime called a Seer." That scripture is referring going to a prophet of God, not "detaching oneself from the scenery." Traveling to visit another person is definitely not meditation.
This is not that. It’s the oppposite: the seer is NOT in our body. The focus of this is to FEEL our body.
I do meditate regularly, and it hasn’t really brought a spiritual aspect to my life. What it has done for me specifically is allowed me to notice when my mind is drifting, throw that drifting thought away, and snap back into what I am working on.
It’s hard to explain with words, but I view it like a muscle. The more I focus on the task at hand, the stronger my focus gets. I use meditation to train that muscle like I would at the gym.
Yeah, I like how Huberman secularized such practices. I hate when I click onto guided meditation videos and then i hear things like, "say a positive affirmation and release it onto the universe." Like what?
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@@luisv8887 That is Absolutely Not how meditation works. It depends on why you're meditating, whether you are concerned about the spiritual aspect or you just want to improve your life in general. Personally, I don't believe in positive affirmations. What meditating means, is that you're focusing on a single facet with all your concentration and you're trying to calm your mind in the process, so that you can think clearly, more efficiently for that particular facet; can be your problems, can be a memory you want to cherish about, can be God, can be anything. What this does, is basically, clearing your mind of all the junk and often, tangled thoughts and making it organized which often leads to, Peace, and better understanding of the situations we're in.
@@SecondFool In my comment i did not mention how meditation works. What I was reffering to was that whenever I click on a guided meditation and hear phrases such as the one that I quoted above, I know that there will be some new age ideology embedded into the guided meditation. Such videos repulse me therefore I appreciate NSDR which does not show favoritism to a particular religious belief. Sorry for my lack of elaboration and the misunderstanding.
@@luisv8887 Got It. Understood. Apologies, I couldn't comprehend properly. Meditation is fabulous if done right, that's all I wanted to say. Have a good one, Cheers!
I've spent years trying to figure out why even without meds I don't struggle nearly as much as other adhd'ers and I think this is part of the answer. I have always had very strong interoception and have been doing this since I was a kid as a coping mechanism to reduce sensory overload.
A cold shower will really help as well
ADHD is a spectrum too, some people are much more impacted than others. Also the environment you grew up in, how chaotic it might have been, how much shaming and of course like you said the coping strategies you either were taught or somehow came to like you did.
I have always had very strong interoception and have been doing this since I was a kid too. It's cool to hear someone else say that
Aerobic exercise also strengthens attention .
Anyone can tell this in easy wording?
Wow I just did this! It was literally the hardest thing to do. My mind kept trying to wander off, bringing it back, gave me so much anxiety but focusing on my breathing really help, an exercise worth trying.
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
may i know the author??
We couldn't find this book, can you tell us the author's name or how we can get it on the Internet?
Author plz🙏🏽
Dr Eleanor Chase
The website looks shady though
He said he wasnt going to tell us to meditate and then told us to meditate
😂that’s wat I thought
Hahaha i know
I’m confused so what should i do meditate or not😂
Right?!?
No no, he said it’s meditation-like 😅
Yes, I agree with you. Meditation meets your soul and connects you with the universe. In the beginning, It needs discipline to sit for at least 5 minutes. Lots of bad scenes, especially bad memories that reflect your present mindset come into your mind. Paying attention with the help of meditation, you can figure out. But, the main challenge is to continue this practice. I think that is why I was not more aware of my mental power before. I made a wrong decision or wrong action without knowing their impact on my life.
Life is, l think forgiving oneself e.g. self love is th best "tool" that ever came to me. The respiration technique here is a booster and am a boon to my mental health! ❤
❤️
Thank you for the info. Meditation has helped me take a mental break … especially, when overthinking. I intend to do it more frequently to help with focus.
Try standing meditation for half an hour every day for 1 year. Start with 10 minutes if it's a stretch for you. If you're consistent and learn to rekindle your relationship with the present moment. (focusing on my muscles contracting as I'm breathing, or when my pulse at my hands and my feet help) Slowly but surely, you'll forget about boredom as you inadvertently cultivate a sense of wellness and serendipity as you lengthen your sessions.
Bring your awareness down to your feet and unfold it up to your joints till you get to the peak of your head. Your legs will shake and return to rest because it releases stored tension and energy in your lower back and hips. If you really fall into the groove of it, you start noticing your head spiraling. This is your inner vital energy opening up through the floodgates bypassing what's commonly known as chakras in your body.
After 3 years of experimenting, you're basically chipping away at tension and emotional build-up to boost your sense of vitality. Close your eyes choose a location preferably with the presence of nature and drift away on a voyage of self-discovery and understanding of what it feels like to be fulfilled free of food, entertainment, or sex. You eventually will arrive (with commitment and unwavering patience) at what seems like enlightenment or approaching the gates of heaven as portrayed in the Buddhist or Biblical scriptures as you're greeted by a warm and divine light with each breath you take cleanses the emotional baggage out of your meridians and invites hospitality for your inner child, patching up your inner wounds and scars battling society's expectation and the demands in the name of family and culture.
If you want to move a group of people at work or at home, you have to know how it feels to be moved. Focus and a sense of vitality are bi-products of commitment. Let me explain. Others feel how we feel from the words we use and the tone of voice we project it with coupled with facial expressions and body language and gesticulations. You can feel the joy-uplifting energy of your dog coming home to greet you as it helplessly wags your tail just as others can feel your sense of wholeness and well-being after time and devotion for yourself.
Let me know if you got something out of this in the rare case that someone tries! Big hats off to you if it helps. And a big salute if you stick around!
Thank you for sharing, I will do this.
şoundş alrigh
Thanks!
Nice write up..
Appreciate this.
I’ve been meditating most days for the last 15 years. I also teach meditation to my yoga students both in studios and have in public schools K-12th grades. People make meditation to be more complicated than it is. Just focusing on your breathing and having your eyes closed is a great way to start. Try 5min a day then add an extra minute every week. In a few months you’ll be meditating for 20-30 min at a time. Don’t be too hard on yourself and don’t have unrealistic expectations. Just try and be comfortable with yourself 😊namaste 🙏 The divine in me sees and acknowledges the divine in you 🙏
how to meditate with nasal congestion ?
I was unable to do this for more than 3 or 4 minutes, so I do it 2 or 3 times per day and the results are exactly what this guy says! Amazing!
Ikr this require practice in order to be able to focus on breathing for 17 minutes like guy in the video says
I have been practicing meditation for some time and I can say that just one practice of whatever as powerful it can be can does not last forever. Even after regular practicing if I stop for a month all benefits fade away.
I tried that vision dilation and it had a surprising impact on me. Something went on definitely and it felt good.
Thank you.
👍👍👍👍
fellow ADHDer here, I've been skeptical about methods such as this when it comes to treating my ADHD, but since Andrew told me to try it, might as well. I did it for 20 minutes straight... and honestly it felt great, calm and in control of my own thoughts like never before. I'm not saying that this is the cure or anything but this definitely helps. I came back to the video and read most of the top comments with little to none attention blinks or even if i had one i managed to redirect it. Therefore thank you!
Still working like a charm?
What is the root cause of ADHD bro
@@romitkumar-on3fo shorts and reels
@@romitkumar-on3foIts still unknown. Could be genetics, could be use of drugs, cigarettes and alcohol at an early age. Could be the content that you are watching on the internet cause certain frequencies can alter your brain which is why most people say pay attention to what you watch and save your mental at all cost.
I used to have extremely bad short-term memory and concentration issues for many years. The one thing that started changing that was meditation practices. It was the start of me completely recovering from anxiety, depression, depersonalisation disorder, maladaptive daydreaming, video game addiction and more. I go into more detail on how I did this on my channel. Great video thank you for sharing this.
What made you think that meditation was the reason for your improvement?
I started to become more self-aware so could see what was causing the issues more clearly, also my focus and concentration got better - nothing really changed during that period of time except for me starting to practice meditation.@@Ivan-l4c5x
This is gold! 'People don't buy what you do; they buy why you do it.' - Simon Sinek. Need to work on finding my 'why.
I’ve been doing this on and off for the last couple of weeks and I genuinely noticed a difference after the first time. My aim is to do it everyday. Thank you!!
1:04. Attentional blinks ADHD
2:30. Open monitoring
3:00. Panoramic vision:
4:07 ❗️ RXXXXX Interoception 15-20 minutes 5:15 5:50❗️ 6:32 Dilated gaze
Thanks. Info I was curious about (definitely could be labeled meditation) begins at about 4:07 or so, right when I was getting ready to bail. I appreciate you who alleviate the suffering for the rest of us.❤❤
@@devaapurna608
🙏
@@devaapurna608
🙏
Thanks for this. You’ve given me some vocabulary for things I’ve become aware of in myself: attentional blinks and panoramic vision.
(I use panoramic vision when walking through crowds.)
Huberman: "No, I'm not going to tell you to meditate."
...
Huberman: "Sit, close your eyes, pay attention to your breathing and body perception."
🙃
I know right. That's IS meditation lol
@@theradicalevolution I made this comment before the end of the video...near the end he even literally say that we should meditate :D
I'd like to believe he was breaking our perception of meditation. Many of my friends say they don't want to do meditation because they say they won't be able to focus meditating but rephrasing and restructuring one's perspective of what meditation is might lead to it being more appealing since I myself only started doing so when I found out how simple it was and how wrong I was about my understanding of it.
I saw it as a more defined description of meditation based on what most would understand as medication. Unfortunately, our vocabulary is somewhat limited here.
He just wants to make we feel it's easy and worth doing.
As someone with ADHD, I appreciate this video. Thank you. 👍🏻
I’ve had ADHD for decades, and I am only really understanding it in the last couple of years. I am also able to help my students better than ever, many of which have ADHD as well. God bless Huberman and other great researchers like him who share their wealth of information.
I take hot baths for 20 minutes and submerge all but my nose. However, with ears under water. I listen to my own neart beat and breathing while submerged ( except my nose to breathe). This is the most calming form of easy meditation. Possibly akin to hearing my mother's heartbeat and breathing pattern in the womb. My ability to focus and attend to nformation has always been excellent. Perhaps this is the reason?
My bath is too shallow.
ILL FIND MY STETHESCOPE GREAT IDEA LISTEN TO MY HEART BEAT
This sounds very similar to Open Focus practice, which was researched by Dr Lester Fehmi in his clinic for attention disorders in Princeton. You learn how to broaden/open your focus. For example, by becoming aware of your peripheral vision. However, broadening the focus of attention can be done in all sensory channels. For example, you can be aware of all sounds around you or many parts of your body at the same time. Dr Fehmi was teaching this with the use of his neuro-feedback machine, and he was very successful in resolving not only attentional disorders but also reducing chronic pain, anxiety, insomnia, etc.
This is essentially Zazen.
I have been practicing this for nearly 50 years.
You are correct in your conclusions.
I wish this was required for all driver’s licenses! 😅
Any Indian here..!
Mai hu bro
Yes..from kanpur, Uttarpradesh 😊😊
Grugram
UP😂
Kerala
Thanks to Huberman. Even though the explanations are longer, they are still worthwhile, so u know why u are doing what u are doing. Theres a good point to paying attention to the whole video. It is also exactly the point behind this; increasing your focus, stop being in a rush.
I totally agree with your assessment about ADHD. Its not a lack of focus; its super focus but on what the person is interested in. I remember seeing a video where two women were trying to prove a child had ADHD or maybe it was autism The child was super focused on an object and the two women kept trying to get the child to stop focusing on the object. I remember thinking, hey live the kid alone, he's really interested in something and his internal dialogue is asking a lot of questions about the object. So the problem seems to be a person not focusing on what someone else wants him to which can mess with a person's "teachable moment". Like the way classes are structured in this country in 50 minute segments: just when you finally get into the subject the bell rings and its time to go "focus" on something else instead of having a natural conclusion.
Perfect take on the issue....
50 minutes is a long time in my opinion.
@@helenholdsworth6407 423 years is a long time in my opinion, especially when I'm hungry.
Yes! I remember being pulled away from a task I was really enjoying in school, usually art but it could be something like algebra, one of the only math subjects I actually liked, only to start a new subject or hey now it's lunch time or recess! Is the rate of ADHD lower in homeschoolers I wonder?
@@saltandsriracha I do not think homeschooling vs public schooling would have an effect on the rate of ADHD, but I do know many parents who choose to homeschool their children BECAUSE the children have ADHD. The schooling at home allows the children the time and space they need to learn and complete lessons more in line with their true potential.
I like the panoramic focusing idea. I tried just doing that while sitting at my desk and it really helped me to let go of some tension. I will be doing the 17 min technique when I get home. Thank you for sharing this.
How to do panoramic focusing...?
@samarthamv746 yes that's my same query?
@@samarthamv746 Don't know if this is correct but this is what I gathered from the video: look straight ahead wherever you are (in front of your computer, sitting/standing holding your phone, whatever) but try to observe everything you can see in your field of vision without moving your eyes. For me rn I can see the beer and tea in front of my monitor that I want to drink, the synth keyboard that I want to start making EDM with, the travel guide on my bookshelf to Peru where I want to visit in the next year or two, the stack of bills/tax paperwork that I should get to soon, the nudie pic of Belle Delphine taped on my wall that I've been trying to replicate with AI, the headphones I've been using to listen to audiobooks to trade reviews for my audiobook... Take ALL of it in, don't focus on any one thing too long. See how much MORE you can notice, too.
There's so many things I could be focusing on, but it can be beneficial to zoom out and not place emphasis on anything over another for a little bit. Hold each item/thought briefly with equal weight, then when you eventually zoom back in you can choose which thing you want to focus on, instead of whatever grabs your attention first (probably your phone's numerous notifications).
it's not the panoramic focusing u do for 17 mins btw, it was the breathing one.. but yea i tried too, and i do it a lot of times, it's fun
Does anyone else lose focus and need to watch it twice?😂
Yes 😢
Yes I was studying for an exam and picked up my phone to search for focusing videos and found this. I'm going to try it later on. My test is at 10p tonight. Hopefully this helps.
😂
Just watching two of ur vids, seem very Worth it, now l have to implement
Clicked on this video, watched the first few minutes, opened up a game on steam and played for 30 minutes forgetting I opened this video up.
Crazy 🤣🤣
Is huberman a scammer?
Tried this, mind wandered that much I got up, started cooking and forgot I was even doing this. Practice required
damn son you are in deep trouble
👍👍👍👍
You just noticed that wandering mind when you started meditating, it wasn't caused by the meditation.
exactly dude ive done it for 20 mins but with little wandering, its all about realizing when you wander and stopping then focusing on breathing again it really do need practice!
I've been experimenting with panoramic vision. A few months ago I was running trails through a hilly forest at night without the aid of artificial light. The canopy of the forest blocked the moon and star light. I uses peripheral vison or panoramic vision because it enhances night vision. I ran my 7K route 5 minutes faster and without tripping over a root or rock, or running into a tree or getting a branch in the face. I spent some time pondering over this why this was possible. Either my body went into an enhanced state of ESP or intuition, or the peripheral/panoramic vision caused my brain waves to shift into alpha state, too bad I wasn't hooked up to sensors to measure if that was the case.
Nice
You ran a 7K through a forest, in the dark, with no light source to guide your path, without tripping on anything, without feeling exhausted, and having no fear of encountering any wild creatures that could be roaming nearby.
I find that hard to believe.
That's exactly what I said and did. I was seriously hoping that there wouldn't be a skunk on the trails.
To have someone else there in that state with you is a lot different for anyone with ADHD or PTSD I think if someone is more sensitive they can definitely sense the other persons emotions and state of well being a lot more easily
Me not even focusing on this video😢
😢
Do not mention. 😢 I literally thought about so many things unrelated. 😏
@user-cv6md3tw6h😅😅😅
Me focusing on your comment 😢
He was just talking about jogging or something
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Really interesting. When training clients about public or professional speaking from a stage, I teach them to consciously engage peripheral vision as they look at the audience, in other words, see the whole audience rather than the narrow focus of a small selection directly ahead. Peripheral visioning as I call it, or using "panoramic vision", or "dilated gaze," calms nerves, reduces fear and even more importantly, allows easier access to memorised structure, sequence and content AND opens a channel to receive intuitive content too, often the best content of the talk.
Hebat pak
Very helpful to know. I'm a performer and storyteller, but sometimes struggle with my memory. I'll add this to my repertoire, and thanks!
I wonder if this only works with the eyes closed. Ever since I was a kid, I had a habit of letting my eyes relax and un-focus, which immediately opens up the peripheral vision and silences the mind. It calms you down almost instantly and changes how you perceive and process things.
No it doesn't. Zazen is performed with the eyes open and relaxed, as you have described, and that's essentially what this man is describing.
@@eyefeelpineal4079 "This man" is describing two different activities, not just one. The video has two topics.
'i'm not going to tell you to start meditating' 5 minutes later... 'so you just need to meditate for 15 minutes' =__=
Again, TWO different techniques discussed in the video and most commenters are missing this fact.
@@Learned333 Rewatching the video, the only thing I can tell that would be different in this technique is that you don't "direct your mind to any particular state or place".
Still sounds like meditation to me.
Agreed
Yup! He just described how to do meditation. 😂
And then he ends up calling it meditation.
When I think about my childhood I always remember being able to "see" differently. I would explain it like being able to have a better focus on everything around me with less worry about what was off in the distance. It was a wider, more adjusted focus on things and I have never been able to explain this correctly in words and nobody has ever understood wtf I meant but this panoramic vision describes what I have probably been talking about.
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Wow, I just did this 17 minute interoception. I have been working as a psychic for 22 years and I also have been told I had ADHD, several times in my life… but managed my mental health w excellent nutrition, meditation, journal & self reflection and vigorous exercise for many since the late 90’s. And I have been meditating since 1992. However, with hideous stress from my extended family, I simply did not comply with my former health regimen and My ADHD got significantly worse in the last 4 years, but I did not realize it until I went into therapy in January and the counselor told me she suspected I had untreated ADHD. I have been on straterra for over a month and this 17 minute practice, of just being still, with eyes closed, noticing my breathing and the lovely summer breeze on my skin… made me realize how awful my body actually feels… and the DEEP seeded awarenesses that I had not seen and that were simply not true and not healthy for the expression of my authentic self. Therefore, causing me even more problems. I watch your videos almost everyday and my 27 year old son and I love your work and consider you to be a great part of our growth. However, this video potentially just changed my life even more significantly. It was fascinating and disgusting to me to feel the sick feeling in my stomach and other parts of my body… but then, in this 17 minute practice, I forced myself further to discover the root of the bad feeling and to give my jagged breath time to relax the gnarled misperceptions into greater health. Thank you. Thank you. Thank you. I will look forward to this practice daily now.
So did you stop mesitating past few years ?and did it affect your psychic abilities?
@@shashankgm2533 no I did not stop mediating the past fees. And, no it did not mess up my psychic abilities, because I have been getting trained by the universal source for so long that I was able to keep working.
But what I did learn, was that ego’s and people’s fear can get projected onto us and it caused me a lot of stress just w daily living needs… like eating, exercise and rest… so I learned to consciously let go of others more & more and to continually improve my health regime. And also to notice how I was feeling and validate that… asking am I in a loving heart slave or fear? So I just keep choosing to feel Faith & Love.
You have a link where this 17min interoception is explained/ guided meditation?
@@jolima it is above
@@kathleenhoy2008 hm… don’t see it 🫠
So, I play the Frequency game where I pick a phrase such as, "Every Day Things Just Keep Getting Better and Better and Better". All day I think or say this phrase. It produces a feeling of well being, calm, flow, etc. While in this elevated state of consciousness, I have what you call Panoramic Vision, maybe I am in the Gamma Brain Wave, I don't really know. Thank you for the information you share. Our bodies are indeed magnificent machines.
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Meditation is commonly thought of as underwhelming. I think most people would be overwhelmed the first time they try meditation. To actually take the time and focus to guide your mind away from every impulsive thought you have.
I truly think society would enormously benefit from more people taking a small amount of their time to calmly face themselves without any distractions. I.E. no phone!
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and here i am,came here to learn how to boost my focus, but I can't even focus on this video too and started scrolling through the comments instead.
To cut the long story short- this is Vipassana.....a game changer.❤
I found incredible benefits in doing (a minimum of) 20 minutes of Yoga Nedra every day - easy to do as it is guided. I was also surprised how easily one can extend the practice to much longer sessions.
This is not meditation I swear, now close your eyes and focus on your breath for a while :D
Lol.. the editing of this video really makes you think he tried to sell you not meditating but tells you to do it anyway... but its taken out of context because he was actually referring to the ideas in a book when he said that in his actual podcast
th-cam.com/video/hFL6qRIJZ_Y/w-d-xo.html
I believe when he is talking about not being meditation, he is referring to the open-gaze, widening gaze technique. This video has TWO techniques in it.
17 minutes is a lifetime for someone with ADHD
Perhaps a progressive approach would have therapeutic effects that would enable longer sessions later.
17 min is a good way to do visual mnemonics to pass biochem!
When I started meditating it was really hard for me too (I have ADHD)
I started with 5 minutes meditations and worked up to longer ones. Now I meditate for 30 minutes and I look forward to it
@@equestrian144 Thank you so much for sharing! I was hoping to introduce this practice to my teenager, yet knew he would not be able to do more than a couple minutes initially and would most likely get discouraged. It's good to know that there has been success in slowly building up to the 17 minute practice.
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I have trained this up since I was small. I have always widend my gaze to observe more than 1 thing and also doing my best to listen to multiple people at 1 time. I find it kind of fun. And now I am 28 and when I open a cabinet, and something falls out I catch it 9/10 times. Which means I am processing where my hand needs to be in less than .5 second.. my reflexes are super fast now because of opening my gaze Especially, during stressful situations; making sure to slow my mind down and take things step by step because I often get ahead of myself and overthink things as well.
What you describe is exactly what meditation is. In yoga, this is the most frequently used centering technique in the start of practice. Focus on the breath, maintain connection with the breath as you explore the sensations of the body, stay rooted in the now.
I think k this is similar to what I practiced in yoga for over 25 years but the interoception to me here is actually becoming aware and observing the quality of the interior landscape. The quality of how it feels to sit in a particular position how the joint feels and really examining it rather than just noticing it and going back to your breath.there seems to be permission here to linger and be in the experience, and the breath is an interjection to what you’re focusing on. To me it’s akin to art, to sketching or painting-when really focusing on your subject. A kind of getting to know the interior landscape. If we can focus on that, we can intentionally focus on anything.
exactly what i thought too
I’m experiencing age related cognitive decline and I’m the same age as Dr. Huberman!
I am puzzled that a serious scientist makes claims that 17 mins of this practice ONCE might solve focus attention problems. I do not have his degrees (it's winter in New Zealand) to counter argue with him, but I do have the experience of 30 years of doing meditation twice a week. I still have the same focus blinks but I enjoy the journey of trying and more importantly believing that it worksbca.
Ig the goal of meditation is to make u more aware of your inner thoughts that typically might cause us to day dream or shift attention....if it doesn't work for you maybe try a different approach to become self aware?
There are two kinds of scientists: serious ones that publish their findings in peer-reviewed papers and those that try to get famous in media.
@@randomnobodovsky3692 I cannot agree more, well said 🙂
Your issue seems to be one of baseline. This does not eliminate attention blinks, but significantly reduces them. What was your number of focus blinks 30 years ago? Do you know where your attention and focus would be without the meditations you have been doing for 30 years?
Good day David.
Thank you for your reply.
In my case taking up meditation was the best decision I ever made. It helped me a lot.
My point is that when a serious scientist claims that it might take a mere session to solve attention blinks, it is misleading and might set the wrong expectations for other people.
Thank You. I am grateful for coming across your video. :)
Holy moly... I actually did this without knowing the scientific data and I experienced big results when I was student. It's time to go back to basics.
I'm a muslim and a kind of meditating during namaz is just amazing!
haram 😂😂😂
Actually meditation is deeply encouraged in Islam. The prophets & their companions practiced deep self-work through seclusion. They would practice gratefulness, stillness, & wonder at the creation/nature/God…etc. There is a book by Imam Ghazali one of the most sought after Persian philosopher called “On Knowing Yourself & God”. You can’t know yourself without deep work/meditation/stillness etc. And if you don’t know yourself & your purpose in Islam you can’t truly know God/Allah.
This notion that mediation is something foreign to Islam is just not true.
To put it simple, meditate for 17mins!
Andrew Huberman,
Namaste Form Bharat.
The meditation technique i.e. Vipassana you were talking about is one the ancient techniques of meditation still followed in Bharat through various centers across the whole country and It focuses on exploring innerself as you had talked in the video. I have taken the 10 days Vipassana training.
Happy to know the scientific side of the whole process..
Thanks for the valuable information.
Alhamdulillah it's amazing ! This is exactly what we do as Muslims in our 5 daily prayers (Salat) Subhan Allah
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@4:12 the subtitles should read 'Interoception', not "Interception".
This is content fluff, what do you expect
@@DanDascalescu-dandvcan you explain what you mean? I'm genuinely interested. Thanks.
This is a higher form of meditation called Kayotsarga and is an ancient Jain and Buddhist meditative exercise, where you bring self awareness to your internal body functions and calm them to relax and then reawaken from a calm state of mind in a very slow manner to achieve an energized and focus state, when properly done it can help you achieve very nice results, sometimes when practicing I have had times my headaches would go away because of relaxation and letting go of all thought processes and easing up the blood vessels and the nervous system in the body, its not really difficult and there are many shortened to elongated versions of this form of meditation available out there. There is a lot more to it actually than just the 17 minute version, it helps you calm your emotions to. If anyone has anxiety or too much stress in their lives and would like to help improve their current state of mind and slight momentarily improvement in thinking process and brain function even by a little bit , I would suggest to try it out, its a very simple exercise and it will help in most cases.
“I’m not going to convince you to meditate” - then he proceeds to describe an exercise that embodies what meditation is all about… That is meditation and is better if you do it more than once
I was expecting bs, but instead it served as a reminder for how much meditation used to help me. When i did it, it helped me with not just focus, but also emotional regulation and i felt so much more calm/less anxious. Then i fell off the habit and here i am, sitting on my bed for 7 hours, only able to write 1 paragraph.
Wow thanks Doc! Will try this when I wake up. Thank you so much for your efforts, greatly appreciated Sir
From your description, “Panoramic Vision” (when you are “mindful” to everything surrounding you) differs from typical definition of “Meditation”, when you “anchor” your attention to (for example) breathing. You have “attention blinks”, you “register” it, and you catch your attention and move it back to “anchor”.
So, I feel that “Panoramic Vision” differs from “Meditation”. But there is another term, in the middle, “mindfulness”, which you can also practice everywhere: when you eat strawberry, for example, don’t watch TV, focus on its’ taste, colour, etc.
I think Eckhart Tolle’s philosophy is “panoramic view”.
When I was teenager, I was doing “deep relaxation” instead of so called meditation, by trying to focus on heartbeat feeling in fingers, toes, feeling warmth in body, then counting from 10 to 0, then repeating some auto-suggestions, then falling into semi-sleep for 5-15 minutes naturally with zero thoughts, and “coming back” naturally, counting from 1 to 10. Maybe that’s why I was top student at high school.
I think deep relaxation and focusing on whole body (muscles, skin, organs) is more “panoramic view” than “meditation”. However, all meditations start from such deep relaxation, it is "warm-up" part of meditation (I think...)
Eckhart Tolle's teaching is both "meditation" and "panoramic view" as you call it. Panoramic view is often called "open awareness" and it is one way that mindfulness is practiced. Focused attention or single-pointed focus on the breath or a mantra or ANY object is another form of mindfulness that is also called meditation practice. Whether the awareness of the present moment is open and broad or is narrow and single pointed it still qualifies as meditation and mindfulness.
You come out of identification and attachment to thoughts and pay full attention to whatever is happening right now. You aren't thinking about the present moment. You are simply experiencing it directly.
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I have been doing panoramic vision for quite a long time with out knowing...... Now I'm going to do it every time I think about something.😁. Thank you for the valuable information 👍👍👍
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How does this differ from meditation? Seriously curious
Meditation comes along with some barriers to entry for many people - the postures, rules, emphasis on daily practice, traditional association with religion, etc. Whereas the practices Huberman describes here (interoception, open gaze thinking, panoramic vision, etc.) can be done almost anywhere, any time, without all the trappings and posturing of meditation. For many people, that makes all the difference when it comes to actually getting started.
@@RespireOfficial ya that makes sense
I was practicing that as a teenager when working out.. it really does help
You need to hum during meditation
i have so little focus i cant watch the whole thing, for future references someone pls make a time stamp on where he says the important stuff
All of it is important. Power through a 7 minute video. Everyone can benefit from it
You're in trouble if you can't focus on a 7 minute video. It's time to make changes.
I was expecting bs, but instead it served as a reminder for how much meditation used to help me. When i did it, it helped me with not just focus, but also emotional regulation and i felt so much more calm/less anxious. Then i fell off the habit and here i am, watching this vodeo after sitting on my bed for 7 hours, only able to write 1 paragraph.
Thank you for making this video. You just made feel understood and I learned something today. 🙏🏻🙏🏻🙏🏻
i am suffering from ADHD that i cant even focus on video ,,😔😔
Breathe in, breathe out, feel the air in yr lungs and the inner connection in your body just 4 15-20 minutes :) Hope you are okay I also feel the same
@@jezusbruddan6926 thankyou i will try it
If Andrew would get to the point, then describe it clinically, in a step by step process, his information would be clear and concise. I have attempted time and again to listen to his superfluous videos only to wish an abridged version exists somewhere. If we clicked on the link it is because we probably understand we want/need to increase our focus -- so, Andrew, get to the point please!
Now I've lost focus again! Damn!
OMG YESSS ANDREW DID MORE HARM THAN GOOD ONLY TO FEED HIS EGO IT APPEARS
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i never liked any youtube video about concentration until now... thank a lot
Man starts the video by promising he's not going to convince you to start meditating, makes some vague unrelated statement about panoramic view, and then reverts to saying that meditating once for 17 minutes will improve your attention forever. I'm not quite sure if the video producers cropped and stitched a long podcast of his in an awkward way or if this man is just a quack 😅
The guy is Andrew huberman. Professor of neuro science