Neurofeedback has been around for over 60 years, yet many people still don’t realize just how powerful and accessible it is today. 

Once limited to research labs and high-end clinics, it’s now being used by hundreds of thousands of people around the world to improve focus, manage stress, and reach peak performance.

To spread awareness on what neurofeedback can do, we’ve been hosting free webinars where anyone can talk directly to an expert.

In this article, we’re sharing insights from one of those sessions, featuring Dr. Darryl Lytle, one of our leading Neuro Coaches at Myndlift.

What is neurofeedback, and what is it used for?

Dr. Lytle: Neurofeedback is a powerful tool designed to exercise the brain, enhancing mental flexibility across multiple dimensions, from focus and concentration to stress management.

Through years of working with clients in clinical settings, peak performance environments, and home-based programs, I've consistently heard remarkable feedback. Many people describe feeling more connected, more mindful, and more aware of their thoughts.

Just this past week, we've worked with diverse professionals, European football players, concert pianists, and violinists, demonstrating the technology's versatility in peak performance training. However, our reach extends well beyond elite performers to everyday individuals simply seeking to enhance their quality of life and overall wellbeing.

In-clinic vs. remote neurofeedback: what is the difference?

Dr. Lytle: It’s kind of like asking, what’s the best car? A sports car, a small commuter, or a minivan? The answer is: it depends on what you need and how often you’re going to use it. The same goes for neurofeedback, whether it’s in a clinic or at home.

I work in both worlds. A few days a week, I’m in a clinic using high-end neurofeedback systems, and I also work with Myndlift for home-based training. I genuinely like both.

On a technical level, Myndlift holds up. They’ve run studies comparing their system to traditional clinical equipment, and the results are on par. Plus, thousands of clinicians use Myndlift to support clients with various mental health goals.

But what really makes home neurofeedback special is the flexibility. With in-clinic sessions, you’re often locked into a time. Say, next Tuesday at 4 PM. With Myndlift, you can do a session when you actually need it. Feeling overwhelmed in the middle of the day? You can open the app and do a quick session right then and there. I have clients who use it on their lunch break, even in their car. 

What are brainwaves?

Dr. Lytle: When we talk about brainwaves, it helps to think in terms of speed: fast, medium, and slow. Each range is linked to different mental states.

Fast brainwaves, like beta and gamma, are tied to focused thinking, problem-solving, and alertness. But when there’s too much beta, people often describe their minds as constantly busy, like they just can’t switch off. That’s usually a sign the brain could benefit from slowing down and finding more balance.

Alpha brainwaves are in the middle. This is a calm, mindful, and neutral state, like cruising comfortably down a clear road, fully present but not stressed. It’s where we often feel our most centered.

Then there are the slower waves: theta and delta. Theta shows up during deep relaxation, meditation, or daydreaming, like when your mind drifts on a long, quiet drive. Delta is even slower, usually associated with deep sleep.

All of these brainwave states matter. The goal isn’t to stay in just one, but to have the flexibility to shift between them depending on what you need, whether it’s focus, rest, or calm.

Visual Guide to Brainwaves: What we've learned about the brain from 1M neurotherapy sessions →

What is brain mapping?

Dr. Lytle: To understand your current brain patterns, whether things are moving too fast, too slow, or just right, we start with a QEEG brain assessment, or brain mapping. The report shows brain activity using color: green means it’s within a typical range, red shows too much of a frequency, and blue shows too little.

In your first session, we go over this assessment together. Often, the brain map reflects how you’ve been feeling, and when we say something like “Does it feel like your mind is always on?” people instantly relate.

From there, we look at what you want to improve, whether that’s focus, emotional balance, or better sleep, and design a personalized neurofeedback plan to support those goals.

Are there side effects of neurofeedback?

Dr. Lytle: Neurofeedback is a safe and research-backed therapeutic approach, supported by years of clinical experience.

While most people tolerate it well, some may experience mild side effects. The most common is a brief headache, usually lasting no more than one to two hours after a session. For many, even this fades completely after a few weeks of consistent training.

This is exactly why our personalized Neuro Coaching process matters. Everyone’s brain is different, and our job is to tailor the training to your unique neurological profile. Precision is key. 

We carefully match the training to your current mental state, goals, and brain activity. The right protocol at the right time can make a big difference in how effective and enjoyable your experience is.

How often should I train with neurofeedback?

Dr. Lytle: I have some clients who train once a week, and that’s enough for them. Others train twice a week, which I usually recommend as a good starting point. Then some clients train every day because they enjoy it or want to integrate it into their daily routine, like meditation. It really depends on your goals and your schedule.

When we meet for our Neuro Coach sessions, we’ll talk through what’s realistic for you and what you're hoping to achieve. If you only have time a few times a week, that’s totally fine. This is a flexible approach, not something you have to do daily unless that works for you.

How many neurofeedback sessions does it take to see results?

Dr. Lytle: In terms of results, there are usually two kinds: immediate and longer-term.

Some people feel something during the session itself, like feeling calmer or more focused right away. Others don’t notice much in the moment, but after a few weeks, they start to feel different in their day-to-day lives.

Maybe they’re more focused, less reactive, or just handling stress better. In many cases, it's not just the person who notices, it’s their friends, family, or coworkers who say, “You seem different, in a good way.”

Typically, people start noticing these kinds of changes within 3–6 weeks of consistent training. But everyone’s brain is different, which is why a personalized approach matters. There’s no single protocol that works the same for everyone, so we tailor the training to fit you.

Which platform is better for improving Alpha, Muse, or Myndlift?

Dr. Lytle: We actually use the Muse headband, and some of you might already be familiar with it or use it for meditation. It’s a great tool. It does what it’s designed to do really well. But it’s also fairly limited.

With Myndlift, we have much more flexibility. Alpha brainwaves typically range from 8 to 12 Hz, and with Myndlift, we can fine-tune exactly which part of that range we want to target, whether it’s 8–9 Hz, or maybe closer to 10 or 11. But more importantly, we can also choose where on the head we’re training.

The Muse headband has four built-in sensors, all located in fixed positions. With Myndlift, we can add an extra electrode and place it anywhere on the scalp. That’s especially important when training alpha, because alpha activity is typically targeted at the back or center of the head—areas that the Muse can’t fully reach on its own.

So while Muse is a great product for general use, if your goal is to specifically train alpha, and especially to customize both the frequency and the location, Myndlift gives you much more control and precision.

What is the best method of neurofeedback training?

Dr. Lytle: The key is to keep it engaging because if you’re bored or annoyed, your brain isn’t going to respond well. That’s why Myndlift offers a variety of feedback options in the app. You can choose from simple games with visual and sound cues, YouTube videos where the screen dims or the volume changes, or even your favorite streaming services like Netflix or Hulu. Basically, whatever keeps you engaged.

Now, some research suggests that simpler feedback, like basic games, might be slightly more effective in certain cases. But in practice, most people just train while watching videos. And that’s perfectly fine. The most important thing is that you’re focused and present.

What am I supposed to think about during the session?

Dr. Lytle: Nothing specific. Think of it like when your phone slips out of your hand and you catch it instinctively. That reflex isn’t conscious, it’s your subconscious doing the work. Neurofeedback works similarly.

Even if you’re just watching a show, your brain is constantly responding to the subtle feedback, like the screen dimming or sound changing, without you needing to do anything actively.

So you can just sit back, focus on the video or game, and let your brain do the work in the background. It’s that simple.

How can neurofeedback be integrated into meditation?

Dr. Lytle: When we talk about meditation, it's helpful to understand that different styles involve different mental states. Some people are working on being more mindful and present, what you might call “zoomed-in” focus. Others are looking for more of a “zoomed-out” perspective, big-picture awareness and deep calm. Different brainwave patterns support each of those states.

For example, deeper meditative states are often associated with slower brainwaves like theta. So if your goal is to cultivate that inward, reflective state, we can customize a program to support and increase theta activity.

On the other hand, if someone tends to get too locked into details and wants to feel more mentally flexible or present, we might focus on training faster brainwaves like beta or even gamma.

The key is that neurofeedback helps train your brain toward the state you're aiming for, whether that's calm, focus, clarity, or greater flexibility. And just like there are different types of meditation, we can personalize your training to match the type of mental state you want to cultivate.

Is it bad to train too close to bedtime?

Dr. Lytle: That’s a great question, and it really comes down to what you’re trying to achieve.

For example, if your goal is sharper focus, we wouldn’t want to run that kind of neurofeedback session right before bed. It might leave you feeling too alert. But if your goal is better sleep, absolutely, we can tailor a program specifically for that.

In fact, many of my clients use neurofeedback as part of their nighttime routine. Some even do it while they’re already in bed. And what they usually say is, “I wasn’t necessarily stressed, I just couldn’t turn my thoughts off,” or, “I felt calm, but my body wouldn’t settle.” Neurofeedback can help with both: quieting the mind and helping the body feel more physically relaxed.

So whether you’re trying to ease racing thoughts or simply get into a more restful state, we can customize the training to support better sleep.

How much can neurofeedback develop game performance in sports?

Dr. Lytle: Maybe the best way to answer this is to share what I’ve been hearing from athletes and performers over the past couple of months. These are the kinds of things they tell me neurofeedback is helping them with:

A big one is mental recovery and focus. For example, an athlete might miss a shot or make a mistake, normally, that frustration can throw them off for the rest of the game.

There’s also pressure from the competition, the crowd, and even opponents trying to get in your head. What I’m hearing is: those feelings are still there, but I’m able to manage them better. Instead of getting stuck in frustration or overthinking, they can quickly reset and focus on the next play.

That ability to stay present, to not dwell on the last mistake or worry about what’s coming next, that’s huge. And it’s not just athletes. I’ve heard the same thing from musicians, singers, and other performers. Neurofeedback helps them stay in the moment, focused on what they’re doing right now.

In the fourth episode of Netflix's Quarterback, Kirk Cousins mentions training his brain with a remote neurofeedback platform, Myndlift, as part of his regimen.

Can neurofeedback enhance cognitive development?

Dr. Lytle: When we talk about cognitive development and functioning, especially in clinical settings, yes, neurofeedback can absolutely be helpful. But even outside of clinical use, there are real benefits.

As I mentioned earlier, if your brain becomes more mentally flexible, you're simply going to function better overall, whether it's at work, at school, or in everyday life. We work with many students, and what we often see is improved focus, better emotional regulation, and a clearer headspace.

So whether someone is dealing with a clinical concern or just looking to sharpen their thinking and performance, neurofeedback can support that by helping the brain operate more efficiently and adaptively.

Myndlift provides a personalized expert-guided brain health program that can help you elevate your wellbeing by improving your sleep quality, focus, calm, and self-control over mood. Take this 10-second quiz to check if you’re eligible to kick-start your journey for better brain health.