Tools to Enhance Working Memory & Attention

Most people think of willpower as a virtue, an admirable trait that we strive for but don't always achieve. But science tells a different story. Willpower—the ability to exercise self-control when you need it—is an instinct that's wired into our brains. Yet it seems like willpower vanishes at crucial moments, like when your coworker shows up with a box of donuts.

To harness your innate willpower, you need to understand what factors make you give up your self-control. In The Willpower Instinct, Stanford psychology professor Kelly McGonigal details how our natural willpower gets compromised by stress, distraction, lack of sleep and exercise, and a host of other factors. Using the latest psychology and neuroscience research, she offers strategies to help us defeat procrastination, control cravings, and achieve our goals.

Could a single molecule drive all of your ambitions, decide when you fall in love, and influence how you think? According to The Molecule of More, the answer is yes; a chemical called dopamine does all of that and much more. In this book, psychiatrist Daniel Z. Lieberman and educator Michael E. Long explain the many ways that dopamine affects your behavior, your emotions, and even your beliefs.

In this guide, we’ll explain what dopamine is and how it affects us. We’ll also discuss how some other chemicals in your brain work with—and against—dopamine, and why finding the right balance in your brain chemistry is the key to happiness.

Our commentary adds background information about the biology and chemistry of your brain. We also clarify how dopamine interacts with other chemicals, and even the structure of your brain itself, to produce the behaviors that the authors discuss.

According to psychiatrist and brain health expert Daniel G. Amen, many people’s physical, mental, and cognitive issues arise from physical damage to specific regions of the brain and their associated functions. To effectively treat and overcome these issues, you must help your brain recover from physical damage and enhance its overall health.

In Change Your Brain, Change Your Life, Amen asserts that even if your brain's health has been compromised, it has the potential for recovery and rejuvenation. Leveraging over 30 years of patient treatment experience, alongside insights gained from cutting-edge brain scans, he provides practical strategies for optimizing your brain's health and overcoming unwanted symptoms.

This guide explores how brain scans revealed the flaws of traditional treatment and informed Amen’s approach and offers practical advice for anyone to enhance their brain health. Additionally, our commentary will expand on Amen’s ideas with research and advice from other health experts.

Join Dr. Andrew Huberman in the Huberman Lab, where the latest episode serves as a pivotal guide to personal well-being, focusing on practical tools for fostering mood and mental health. Dr. Huberman dives into the core principles of maintaining psychological equilibrium, beginning with the significance of a consistent sleep schedule tailored to individual needs. He discusses the interplay between diet and cognitive function, the mood-enhancing effects of exercise, and the environmental influences of sunlight and social dynamics on mental clarity.

Dr. Huberman goes beyond the basics, offering actionable strategies for stress management, including the ‘physiological sigh’ and the importance of voluntary challenges for resilience. He shares insights on navigating the complexities of trauma recovery and incorporates discussions around the roles of psychopharmaceuticals and psychedelics in neuroplasticity, adopting a nuanced stance. Listeners are encouraged to engage with the podcast community and explore available resources for further growth, while also learning about leveraging subconscious motivations, the art of self-reflection, and the therapeutic impact of creative endeavors in building a robust mental health toolkit.

Join Dr. Andrew Huberman in a fascinating episode of the Huberman Lab podcast, as he takes an in-depth look into the psychology and neuroscience of goal setting. He outlines the key elements of effective goal setting, emphasizing the importance of defining one's objectives and keeping them private. Unravel the complexities of goal pursuit, as Dr. Huberman introduces strategies like "chunking," and discover how aligning goal progress with societal rhythms can result in more effective, strategic planning.

Moreover, Dr. Huberman elucidates the mind's reaction to goal achievement, discussing the vital role dopamine plays in driving motivation. Understand "the middle problem" and learn how dealing with this typical motivational slump can pave the way for long-term success. Tune in to this informative episode as Dr. Huberman merges science and personal experience to provide listeners with practical, actionable steps for achieving their goals.

Do you often feel distracted, tired, or bored—or do you know someone who does? If so, you or that person may be struggling with Attention Deficit Hyperactivity Disorder (ADHD). In ADHD 2.0, psychiatrist Edward Hallowell and professor of psychiatry John Ratey explain what causes this condition and what it’s like to live with it. They argue that people can succeed and thrive because of—not in spite of—having ADHD.

In this guide, we’ll begin by describing ADHD’s biological causes and its most prominent symptoms. From there, we’ll explore ways to minimize ADHD’s downsides and maximize its benefits, such as finding the right kind of challenge to stay engaged and building a strong support network. Our commentary will provide further insight into what causes ADHD as well as what it’s like to live with the condition.