Neurofeedback & Chill: Biohacking Procrastination - Live Training Session
Dr. Andrew Hill demonstrated live SMR neurofeedback training while breaking down the neuroscience of procrastination and sharing biohacking strategies to overcome it. The session combined real-time brain training with practical interventions you can use immediately.
Live SMR Training at Vertex (CZ)
Hill performed SMR training at the vertex (top of head) using 11.5-14.5 Hz parameters while explaining the process. This location runs slower than traditional C4 (right sensorimotor strip) placement but targets the same thalamocortical circuits that generate both waking calm-alertness and sleep spindles.
"SMR at any location on the sensorimotor strip strengthens the same inhibitory mechanisms," Hill explained while adjusting thresholds. "We're training up the 12-15 Hz and inhibiting theta (4-7 Hz) and high beta (20-32 Hz) to build that calm-alert state."
The visual feedback showed a blue bar representing SMR amplitude, with rewards (seagull animations) when the signal exceeded threshold while keeping theta and high beta suppressed. This creates the neuroplasticity that builds better self-regulation over time.
For the complete deep dive on SMR mechanisms and protocols, see: SMR Neurofeedback: The Calm-Alert Brainwave That Trains Sleep, Focus, and Self-Control
The Neuroscience of Procrastination
Hill identified three core brain patterns driving procrastination:
Anterior Cingulate Hyperactivity: The brain's error-detection system becomes overactive, creating anxiety around task initiation. "When your anterior cingulate is firing too much, every task feels like a potential mistake before you even start."
Prefrontal Underactivation: Executive control circuits fail to override limbic avoidance responses. The prefrontal cortex should inhibit procrastination impulses but lacks sufficient activation to maintain task focus.
Default Mode Network Dominance: Internal mental chatter and mind-wandering patterns hijack attention away from goal-directed behavior. "Your brain defaults to rumination instead of action."
Key Q&A Insights
Question: Does procrastination always indicate ADHD or executive dysfunction?
Hill clarified that procrastination exists on a spectrum. Severe, life-impairing patterns may indicate ADHD, but most procrastination reflects trainable habits and neural patterns. "The circuits involved are the same whether you have a diagnosis or not. The training approaches work regardless."
Question: Why do some people procrastinate more than others?
"It's largely about inhibitory control strength," Hill responded. "Some brains naturally produce stronger SMR and better prefrontal-limbic communication. Others need to build these circuits through training."
Question: Can you overtrain SMR and become too calm?
Hill noted that proper SMR training creates calm alertness, not sedation. "True SMR strengthens your ability to be still when needed and active when needed. It's flexibility, not suppression."
Biohacking Strategies Beyond Neurofeedback
Hill emphasized that neurofeedback works best combined with behavioral interventions:
Environmental Design: Remove friction from desired behaviors and add friction to avoidance patterns. "Make the right choice the easy choice."
Temporal Chunking: Break large tasks into 15-minute segments that match attention span limitations. "Your brain can commit to 15 minutes of almost anything."
Physiological Optimization: Address sleep, blood sugar stability, and movement patterns that affect executive function. "A dysregulated nervous system will procrastinate regardless of motivation."
Technical Training Notes
For viewers interested in replicating the setup, Hill used:
- Equipment: Qwiz 4-channel amplifier with silver-silver chloride electrodes
- Placement: CZ (vertex) active site with A1/A2 ear references
- Parameters: 11.5-14.5 Hz reward band, 4-7 Hz and 20-32 Hz inhibit bands
- Software: EEGer with Island game providing visual/auditory feedback
"Electrode placement has about 1 cm tolerance," Hill noted. "Signal quality matters more than perfect positioning. Look for clean, non-fuzzy EEG traces."
Key Takeaways
- SMR training builds the calm-alert state that enables sustained focus without anxiety
- Procrastination involves trainable circuits - anterior cingulate, prefrontal cortex, and default mode networks
- Combine neurofeedback with environmental design for maximum effectiveness
- Start with 15-minute task chunks to work with natural attention spans
- Address physiology first - sleep and blood sugar instability sabotage executive function
The session demonstrated how real-time brain training can complement behavioral strategies for lasting change. Hill plans to expand this content into a full production video covering additional biohacking protocols for executive function optimization.