ADHD & Focus Toolkit
Huberman's ADHD and Focus Toolkit trains attention like a muscle, combining timed deep-work blocks, brief warm-ups and real breaks. It also adds a few supplements with real data, like EPA-weighted omega-3s, but stays behavioral-first: this doesn't diagnose or treat ADHD, and it's meant to complement, not replace, professional care and medication.
Visual focus warm-up 30 to 60 sec soft gaze at a single point
Visual focus and mental focus share circuitry; anchoring your gaze helps anchor attention before a work block.
Timed deep-work block ~25 to 90 min, single task, phone out of reach
Single-tasking in defined blocks trains sustained attention; expect the first several minutes to feel effortful.
Deliberate defocus break 5 to 10 min, let the mind go diffuse
Real breaks, ideally with movement or daylight, let attention recover before the next block.
EPA-weighted omega-3 1 to 2g+ EPA per day (Huberman takes 2 to 3g EPA)
EPA-weighted omega-3 supports dopamine signalling and attention. Huberman is clear it supports focus but will not cure ADHD.
Phosphatidylserine ~200mg/day
Studied alongside standard treatment, particularly in children. Discuss with a clinician first, especially for a child or anyone on medication.
Time your caffeine 100 to 200mg before focused work; delay 90 to 120 min after waking; none after early afternoon
Caffeine sharpens focus when timed well; delaying it avoids blunting natural morning alertness and protects that night's sleep.
Creatine 5g per day
From his Focus Toolkit: creatine supports brain energy and cognitive performance, on top of its training benefits.
Cut processed sugar, build whole-food meals Reduce added sugar and highly processed foods
Large blood-sugar swings undercut steady attention; whole-food meals keep energy and focus more stable.
Protect sleep and use NSDR 7 to 9h sleep; 10 to 20 min non-sleep deep rest as needed
Sleep is the foundation of attention; a short NSDR session can restore focus after a poor night.
Focus is a trainable skill governed by the balance between the brain's task-positive and default-mode networks.
View sources
Huberman Lab #37: ADHD & How Anyone Can Improve Your Focus
Huberman Lab #88: Focus Toolkit, Tools to Improve Your Focus & Concentration
Omega-3 supplementation for children with ADHD (meta-analysis, Bloch & Qawasmi)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Andrew Huberman and is not created, reviewed, endorsed by, or affiliated with Andrew Huberman or Neuroscientist · Stanford.
Is this for you
- Adults who want to build focus with behavioural tools first
- People already in ADHD care wanting safe, complementary support
- Anyone whose focus suffers from poor sleep, blood-sugar swings or constant task-switching
- Students and knowledge workers who context-switch all day
Cautions
- This is focus training and nutritional support, not a diagnosis or treatment for ADHD. If you think you have ADHD, get a professional assessment; Huberman explicitly warns against self-diagnosis
- Omega-3 and the other supports here will not cure ADHD and are not a substitute for prescribed treatment. If you take ADHD medication, talk to your prescriber before adding supplements
- Huberman discusses prescription stimulants (for example Adderall, Ritalin) and compounds like Modafinil, Alpha-GPC and racetams; these are prescription or contested and we do not sell or dose them. Never self-prescribe
- Elimination diets for focus are controversial and the evidence is mixed; if you have any history of disordered eating, skip dietary restriction and get professional support
- For children, do not start any supplement without a paediatrician's input
- Educational only, not medical advice
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