Attention-deficit/hyperactivity disorder (ADHD) is one of the most talked-about neurobiological conditions of our time. Moreover, it affects millions globally. Not just children but adults navigating careers, parenting, and relationships. In a recent episode of the Huberman Lab Podcast, Stanford neuroscientist Dr. Andrew Huberman hosted expert psychiatrist Dr. John Kruse to unpack the complex science behind ADHD. Offering a toolbox of evidence-based treatments, supplements, in addition to daily habits that can dramatically improve attention and executive function.
Dr. Kruse, an MD-PhD and practicing psychiatrist, is widely recognized as one of the top clinical voices in the field of ADHD. Together with Dr. Huberman, they explored both pharmaceutical and behavioral strategies that help patients manage symptoms and enhance focus.
“ADHD is not just about attention deficits—it’s about inconsistency in brain function across different settings,” said Dr. Kruse. “Understanding and treating it requires looking at sleep, light exposure, medication, and behavior together.”
Whether you’re diagnosed or just feel constantly distracted, their insights go beyond the basics, blending neuroscience with actionable strategies.
What Is ADHD, Really?
According to Dr. Kruse, ADHD isn’t a lack of attention—it’s often a misdirected attention system. People with ADHD can focus intensely in some situations (a phenomenon known as hyperfocus) but struggle with consistency, task switching, and executive function.
ADHD is primarily linked to under-functioning dopamine pathways in the brain, especially in the prefrontal cortex, which controls decision-making, impulse regulation, and long-term planning.
Common symptoms include:
- Distractibility and poor focus
- Difficulty completing tasks
- Forgetfulness
- Emotional reactivity
- Impulsivity
Key Takeaways from the Huberman x Kruse ADHD Podcast
- ADHD is not a lack of willpower. It reflects neurobiological differences, particularly in dopamine regulation.
- Stimulating the dopamine system is key. Both pharmaceutical and behavioral tools work by boosting dopamine tone or responsiveness.
- External structure helps. Routines, timers, and visual cues provide executive scaffolding for daily life.
- Natural tools matter. Bright light, exercise, cold exposure, and breathwork support ADHD regulation.
- There’s no one-size-fits-all. Experimenting with protocols—under guidance—is essential.
ADHD Treatment Options: What Works? Prescription Medications
Dr. Kruse discussed the most common options: Adderall, Ritalin, Vyvanse, Modafinil, and Wellbutrin. These increase dopamine and norepinephrine activity to improve focus and executive function.
Key notes:
- Choose based on individual response and side effect profile
- Stimulants often work quickly, but must be prescribed and monitored
- Caffeine can interact with these meds—positively or negatively
Non-Stimulant Medications
These include Strattera (atomoxetine) and Guanfacine, which may suit people who can’t tolerate stimulants or prefer slower-acting options.
Natural & Lifestyle-Based Tools for ADHD
Dr. Huberman and Dr. Kruse emphasize non-pharmaceutical options that support cognitive function and emotional regulation.
1. Bright Light in the Morning
- Get sunlight within 30–60 minutes of waking
- Supports circadian rhythm and dopamine production
2. Deep Focus Work Blocks
- Use 90-minute focused sessions followed by 20-minute breaks
- Use nasal breathing to stay calm and attentive
3. Cold Exposure
- Cold showers or ice baths (1–3 minutes) boost norepinephrine and dopamine
- Helps with clarity, mood, and focus
4. Movement & Exercise
- Resistance training and moderate-intensity cardio regulate neurotransmitters
- Huberman recommends morning workouts for ADHD brains
5. Visual Timers & Task Bracketing
- Use visual timers (like Pomodoro)
- Start/end tasks with a quick ritual to improve completion rate
Supplements Mentioned by Dr. Huberman
- L-Tyrosine (500–2000mg): Dopamine precursor, especially during stress
- Omega-3s (EPA-dominant): Supports cognitive and emotional stability
- Rhodiola Rosea: Helps with fatigue and mental stamina
- Lion’s Mane Mushroom: Supports neuroplasticity and cognitive protection
Note: Always consult a healthcare professional before starting supplements.
Sleep, ADHD, and the Dopamine Loop
Sleep deprivation worsens dopamine sensitivity and executive function. Huberman recommends:
- Fixed sleep-wake time daily
- Avoid blue light and caffeine after 2pm
- Consider magnesium threonate or apigenin to help wind down
Real-Life Tip: Create an ADHD-Friendly Workspace
- Use visual cues and lists
- Remove visual distractions
- Try noise-canceling headphones or ambient focus music
- Include water, light, and small movement tools in your setup
FAQ
What causes ADHD?
ADHD is a neurodevelopmental condition influenced by genetics, environment, and neurotransmitter function—especially dopamine and norepinephrine regulation.
Can ADHD be managed without meds?
Yes. While many benefit from medication, others thrive using non-drug tools like focus training, nutrition, light exposure, and therapy.
What’s the most effective natural strategy?
According to Huberman, consistent morning light exposure and quality sleep are foundational.
Suggested Reads
- Dr Andrew Huberman
- Adaptogens vs Stimulants: What Your Body Actually Wants
- Top 5 Health Tips by Dr. Andrew Huberman
- How Magnesium Can Transform your sleep and mood
- The Role of Sleep in Immune System Support
Benjamin Spencer
Benjamin Spencer is the co-founder of Healthy Living Magazine. With a focus on health tech, fitness trends, and real-world longevity tools, he’s passionate about breaking down complex wellness ideas into practical, everyday habits that actually work.
