Neurofeedback: Training Your Brain Like a Personal Trainer for Your Mind
Insights from Dr. Andrew Hill on transforming executive function, overcoming trauma, and optimizing performance through direct brain training
You've probably heard about neurofeedback, but chances are what you've heard doesn't capture what actually happens when you train your brain directly. After 25 years and over 25,000 brain maps, I can tell you this: neurofeedback isn't some fringe therapy—it's personal training for neural circuits. And the transformations I've witnessed challenge everything most people think they know about what's possible with brain change.
The Executive Function Revolution
Let me start with something concrete: executive function difficulties. Whether it's ADHD, post-concussion brain fog, or just the scattered attention that comes with modern life, these issues share common neural signatures. When you look at the brain patterns, you see specific circuit dysfunctions—usually involving the frontoparietal attention networks and thalamocortical regulatory systems.
Here's what the data shows: every 25 sessions of targeted neurofeedback produces about one standard deviation of improvement in executive function measures. That's not subtle change—that's moving someone from the 16th percentile to the 50th percentile, or from the 50th to the 84th percentile on standardized tests.
I'm working with NHL player Connor Carrick right now (he's been public about his neurofeedback training). He came in with that classic athlete pattern: exceptional performance under high pressure, but struggling with sustained attention in low-stimulation environments. Add some concussion-related issues on top of that, and you've got a brain that's both hypervigilant and easily fatigued.
The protocol targets specific frequencies to strengthen thalamocortical inhibition—essentially training the brain's ability to filter relevant from irrelevant information. Three to four sessions per week for about three months, and you can typically move someone up two to three standard deviations across executive function domains.
Rebuilding After Damage: The Alcoholic's Brain
But here's where it gets really interesting—you can rebuild function after significant damage. I had a client, a 45-year-old alcoholic, who came to me 45 days sober but completely wrecked neurologically. Picture this: 6'5", 300 pounds, bright orange from liver failure, shaking, couldn't stop talking, couldn't sit still, couldn't sleep.
His brain map told the story: hypercoherent beta waves pushed up to maximum amplitude, with completely absent delta waves. This is classic post-alcoholic hyperarousal—the nervous system stuck in permanent overdrive after years of chemical suppression. Even 10 years after sobriety, you can see this pattern in people who were daily drinkers for a decade or more.
The mechanism here involves retraining the thalamocortical regulatory circuits that control arousal and sleep spindle generation. We targeted SMR (sensorimotor rhythm, 12-15 Hz) training to rebuild the brain's ability to shift into restorative states.
Six weeks later, he showed up at my office and fell asleep in the waiting room—on purpose. He'd called that morning asking if he could come in early just to prove he could now fall asleep at will. This is a man who couldn't sleep even with Thorazine in the hospital.
Seizures and Severe Developmental Issues
The most dramatic case that made me realize the true potential of this work involved a 10-year-old girl with a genetic protein folding disorder. She was having drop seizures—sudden, complete loss of consciousness—more than once per minute. Her parents hadn't slept deeply in 10 years.
The mechanism with seizures involves training specific frequency bands that strengthen cortical inhibition and reduce hyperexcitability. It took us about three weeks to find the right protocol, but once we did, her seizures dropped from over 60 per hour to less than one per hour within two weeks.
What happened next was equally remarkable: with the seizures under control, her development accelerated. More eye contact, increased language, better social engagement. When the brain isn't constantly interrupted by seizure activity, it can allocate resources to higher-level functions.
The CEO Transformation
On the other end of the spectrum, I work with many high-performing CEOs who come in wanting optimization but discover they need regulation first. The typical pattern: high baseline arousal, poor sleep, anxiety masked as drive, and a kind of brittle intensity that works until it doesn't.
These brains usually show excessive beta activity, particularly in frontal regions, with inadequate alpha regulation. The training focuses on building alpha coherence and SMR stability—essentially teaching the brain how to shift gears between activation and recovery.
The real validation comes from their partners. I regularly get calls or letters from spouses saying things like, "Whatever you're doing, do more. He brought me flowers today and actually talked about how he was feeling."
The Neuroplasticity Revolution
Here's what's happening at the circuit level: neurofeedback provides direct feedback about neural oscillations, allowing the brain to adjust its own activity patterns. This isn't about learning new behaviors—it's about changing the fundamental rhythms that organize neural communication.
Recent research by Ghaziri and colleagues (2013) using structural MRI shows that neurofeedback actually changes both gray and white matter structure. The effect sizes are substantial—comparable to what you see with pharmacological interventions, but without the side effects.
The mechanism involves experience-dependent plasticity at the synaptic level. When you reinforce specific frequency patterns, you're strengthening the neural circuits that generate those patterns. It's Hebbian plasticity in action: "neurons that fire together, wire together."
Beyond Pathology: The Resource Model
This brings me to a crucial point about how I approach this work. I don't think in terms of diagnoses or disorders—I think in terms of neural resources. ADHD isn't a disease; it's a pattern of attention regulation that works exceptionally well in high-stimulation environments and poorly in low-stimulation ones.
When you explain to someone how their brain actually works—where the strengths are, where the bottlenecks are, and how the circuits interact—you give them agency. Instead of being a patient with a disorder, they become someone with a particular neural configuration who can train specific resources.
I had a high school student whose father was convinced he'd never succeed in college. Classic ADHD presentation, couldn't manage basic life tasks, barely passing his classes. But when I mapped his brain, I found strong resources for high-pressure performance alongside weaknesses in sustained attention and working memory.
I explained the neurotype: exceptional under high stimulus, drifty under low stimulus, with some specific sleep-related processing issues. Didn't hear from them after that session. Two and a half years later, the father called to thank me. Just understanding how his brain worked—that it wasn't broken, just different—had been transformative. The kid was thriving in college.
The Agency Factor
This gets to something fundamental about neurofeedback: it returns agency to the individual. Instead of being dependent on someone else's expertise and labels, you get real-time data about your own brain state. You learn to recognize patterns, test interventions, and validate results.
It breaks the mystery where someone else is the expert about your own internal experience. You become the person who validates your judgment about your brain, tries interventions, watches them work (or not), and iterates based on direct feedback.
Motor Recovery and Beyond
The plasticity isn't limited to cognitive and emotional regulation. I've seen remarkable motor recovery as well. A woman in her 70s with a brain injury came in with her arm locked up from spasticity and significant balance issues requiring a cane.
After several weeks of training sensorimotor cortex rhythms, her physical therapist called me: "What are you doing? She walked in without her cane today." A few days later, she came to our office with her arm completely relaxed.
The mechanism involves retraining the circuits that control motor inhibition. When you lose part of motor cortex, you lose the ability to properly inhibit muscle activation. By training SMR over sensorimotor areas, you can rebuild some of that regulatory control.
The Science and the Art
What makes neurofeedback work is the combination of precise measurement with individualized training. Every brain is different—different anatomy, different patterns, different optimal frequencies. The art is in reading the patterns and designing protocols that target the specific circuits that need training.
The science is in understanding the mechanisms: thalamocortical regulation, frontoparietal attention networks, default mode network connectivity, hemispheric integration, and frequency-specific effects on neural communication.
Looking Forward
After decades of this work, I'm convinced we're just scratching the surface of what's possible with direct brain training. The technology keeps improving, our understanding of circuits keeps deepening, and the applications keep expanding.
But the core insight remains the same: your brain is trainable. The circuits that generate attention, emotion regulation, sleep, creativity, and even motor control can be strengthened through direct feedback training. It's not magic—it's applied neuroplasticity.
The question isn't whether neurofeedback works. The question is: what resources do you want to train, and how do you want to optimize the neural circuits that create your moment-to-moment experience?
Your brain is already changing every day based on what you expose it to. Neurofeedback just makes that process conscious, targeted, and measurable.
Dr. Andrew Hill is a neuroscientist and founder of Peak Brain Institute. He has conducted over 25,000 brain maps and specializes in applied neuroplasticity through neurofeedback training.