Tools to Enhance Working Memory & Attention

In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.

I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.

This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.

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*Timestamps*
00:00:00 Working Memory
00:01:12 Sponsors: Mateina, BetterHelp & Helix Sleep
00:05:00 Short- vs. Long-Term Memory
00:09:59 Neuroplasticity
00:15:42 Working Memory; Attention & Focus
00:20:04 Working Memory Test
00:25:35 Sponsor: AG1
00:27:02 Brain & Working Memory; Dopamine
00:36:13 Working Memory Capacity Test
00:44:37 Increasing Dopamine & Working Memory
00:49:26 Task Switching, Distractions
00:54:42 Sponsor: LMNT
00:56:04 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine
01:03:08 Tool: Deliberate Cold Exposure & Dopamine
01:11:02 Tool: Working Memory & Binaural Beats
01:15:23 Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens
01:22:53 Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)
01:29:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

#HubermanLab #Science #Memory

[larknoone]

Your episode entitled 'How To Increase Willpower and Tenacity" inspired me like nothing else in my life! I watched it at the first week of 2024 while struggling in all fronts in my life and having no energy to fight. Something deep inside me changed forever.. Literally I am a different person and I've been succeeding in achieving my behavioral goals and working hard to a degree I can't even believe.. Your effort in sharing knowledge saved my life and changed my destiny and actually my family destiny for the better.. I am deeply thankful.. You've been a lifesaver.

[communication]

I worked for over 20 years as a simultaneous interpreter at international conferences. We had a 3-phase effort to make -(1) Listen then (2)retain information long enough to (3) translate the gist then reformulate it into decent English or French or Russian whatever language the target language was. I think that effort required working memory. I knew many people who were excellent linguists and who could translate written documents but who couldn't interpret. Simultaneous interpretation was something you simply could or couldn't do. I think your talk sheds significant light on this.
Also NSDR or Yoga Nidra is a particular hack we used to get into the flow. and be clear-headed when we went back into our booths. It was more useful than coffee to focus. So maybe it does replenish the dopamine needed. Back in the day when I was working we didn't talk about dopamine and brain studies.
So ... Thank You for this fascinating talk. It explains a lot.

[J-KOB]

I like that, mr. Huberman understands, that some ppl are watching it at 2AM and he keeps "dark theme" of the video :D Thankful for that little thing, not many ppl are paying attention too.

[nehapandey]

Huberman Mondays are the best kind….awaited episode…much needed clarity…obviously awesome

[peacefullymel]

Learning to better control my focus and attention is my goal for 2024. I really appreciated this episode, especially the working memory tests. I had an epiphany after the second test, as I realized my working memory, when I'm truly engaged, is incredibly high; however, my lack of discipline with my focus is by far the bigger challenge. At least now I have tools to help myself improve! Thanks, Dr. Huberman!

[saishinobi]

In 2019 at 43, I had multiple strokes (cause unknown) in my cerebellum and close to my brain stem. I use to be a fast thinker, talker, and was great at multitasking…now I struggle, my memory is shot to hell, and have difficulty focusing and remembering what I read! I’ve been searching for ways to get some of what I lost back, & I really needed to find this information, THANK YOU!

[hujuser]

This episod's duration is 1, 5 hour: good for working memory and attention😅

[dameanvil]

00:14 🧠 Working memory is a special category of memory crucial for learning, productivity, focus, and attention.
00:41 🧬 The discussion will cover what working memory is, its underlying biology, and tools to enhance it, accessible to all audiences.
01:09 🎙 The podcast emphasizes bringing science-related information and tools to the general public at zero cost, thanks to sponsors like Matina.
05:05 🧠 Working memory is compared to long-term memory, emphasizing the role of the hippocampus in forming and storing long-term memories.
07:17 📚 Short-term memory acts as a temporary storage bank for information, and only a fraction of it gets passed into long-term memory.
10:05 🔄 Neuroplasticity, the nervous system's ability to change in response to experience, involves forms like long-term potentiation (LTP) and long-term depression (LTD).
14:01 🧠 Neurogenesis, the formation of new neurons, occurs in the adult brain but is a less significant mechanism for memory compared to other forms of neuroplasticity.
16:07 🔄 Working memory involves a neural circuit running an algorithm for different information, intentionally discarding it after use.
18:29 🌐 Working memory is crucial for sequencing daily activities, allowing individuals to perform actions without committing them to long-term or short-term memory.
18:58 🧠 Working memory is crucial for navigating immediate environments, and it closely ties to attention at both neural circuit and neurochemical levels.
19:40 🚀 Challenges with attention, focus, or working memory make daily life difficult, emphasizing the importance of robust attention and working memory.
21:01 🧠 The working memory test involves recalling series of letters, providing insight into baseline working memory capacity.
27:13 🧊 The prefrontal cortex and dopamine play a key role in working memory, with dopamine levels strongly influencing working memory capacity.
30:31 🚧 Increasing dopamine doesn't always lead to improved working memory; specific criteria determine its impact on working memory performance.
32:22 📊 Dopamine levels in the prefrontal cortex correlate with working memory span, influencing the ability to remember and process information.
36:20 📝 The working memory task provided can offer insight into individual working memory capacity, potentially reflecting dopamine levels in the prefrontal cortex.
38:40 🧠 Working memory varies among individuals, with some having a short span and others a high span, linked to dopamine levels in the prefrontal cortex.
39:35 📚 Increasing dopamine doesn't always enhance working memory; individuals with initially high working memory can experience performance degradation with further dopamine increase.
41:50 🤔 A working memory task reveals the distribution of working memory spans; recalling 3 to 6 final words categorizes as high span, while 0 to 2 indicates a low span.
43:56 🧐 Short working memory span correlates with lower dopamine, while a high span correlates with increased dopamine in the prefrontal cortex.
47:08 🔄 Increasing dopamine through bromocriptine improves working memory for those with initially low dopamine, but high-span individuals may experience a decrease with high doses.
52:40 🎯 Dopamine plays a crucial role in task switching and eliminating distractions in working memory, impacting attention and focus in daily life.
54:16 🍹 Behavioral tools, like non-sleep deep rest (nsdr), can increase dopamine levels and potentially enhance working memory, offering a non-pharmacological approach.
57:08 💤 Non-sleep deep rest (nsdr), specifically Yoga Nidra, is a potential tool for increasing dopamine and improving working memory, providing a behavioral approach.
58:35 🧠 Yoga Nidra and Non-Sleep Deep Rest (NSDR) can increase dopamine levels in the brain by as much as 60%, as shown in a study comparing dopamine levels before and after a Yoga Nidra session.
01:00:09 ❓ NSDR and Yoga Nidra may improve cognitive performance, especially in tasks involving working memory, based on various studies exploring the effects of these protocols in different contexts.
01:01:56 🌬 Deliberate cold exposure, such as cold showers or plunges, can significantly increase circulating dopamine levels, potentially enhancing focus and reducing the need for caffeine to maintain alertness.
01:05:50 🚿 Taking a cold shower 30 to 60 minutes before engaging in tasks requiring increased focus or working memory could be an effective, zero-cost behavioral tool to boost dopamine levels.
01:11:40 🎧 Binaural beats, particularly 40 Hz and 15 Hz frequencies, have shown small to moderate improvements in working memory performance, making them a potential non-pharmacologic tool for cognitive enhancement.
01:15:51 💊 Over-the-counter supplements like L-tyrosine and Mucuna pruriens, known to increase dopamine levels, could be considered as potential tools to enhance working memory, based on their biochemical role in dopamine production.
01:16:48 🧠 El tyrosine supplementation can increase dopamine and has been shown to improve working memory in multitasking environments.
01:17:29 🤔 A study suggests El tyrosine improves working memory significantly, but the dosage used (150 mg/kg) is extremely high and may not be advisable for replication.
01:19:29 💊 When considering El tyrosine supplementation, start with the minimal effective dose and be mindful of potential crashes in alertness that some individuals may experience.
01:21:43 🚨 People should never add or remove any supplement without consulting a healthcare provider first. Some physicians may be open to discussing supplements like El tyrosine.
01:21:58 💡 To find a suitable dosage for El tyrosine, consider starting with a minimal effective dose based on body weight and observe effects on working memory, attention, and performance.
01:22:44 🚑 Munapurolines (Muna Pines) and prescription drugs like L-Dopa and bromocriptine can increase dopamine levels. Consult with a healthcare provider before considering such options.
01:23:58 🧪 Munapurolines, similar to L-Dopa, can be considered a bridge between over-the-counter supplements and prescription drugs to increase dopamine.
01:26:57 🌐 Individuals with challenges in focus, attention, and working memory may benefit from both behavioral tools and prescription drugs, but there is a case for non-pharmacological approaches as well.

[GODMODE]

Always looking forward to the next topic from Huberman. As someone who's unemployed at the moment, trying to get their health and focus in life back, all these pods are incredibly helpful. Even if its something I already know, the reinforcement alone is encouraging and motivating.

[AmbientAuteur]

Wow! ThankU Dr.! The episode I've been waiting for all my ADHD life. My working memory severely impacted by audio discrimination, and some residual dyslexia.Working memory impairment severely impacts quality of life. You are saving lives, helping families.

[samueltucker]

How many of us are enriched from these works. Much gratitude here for the good teachings.

[Ashby]

The working memory tests in this episode were a fun way to "interact" with the knowledge you were sharing. It would be fantastic to see more of this in future episodes- little tests/challenges for us to try as we're listening along.

[Goose____]

Man, it suprises me that i can hold my attention for 1hr+ in these episodes lol, definetely shows how well can Dr. Huberman explain information that will certainly help me in my daily life.
thank you for everything you did/are doing for us, you're truly changing lives with this podcast

[TheCamilaM]

I took a test last month!
It is exactly like this. Also, one of the tests had numbers and letters and we had to reorganize them (no pen and paper!). I am volunteer in some researches at the University in my city! I'm doing my little part for science too 😊

[sorsha_sky]

Thank you for this episode Dr. Huberman! Even though I have ADHD it is difficult to focus on what you are saying, I watch your episodes in small chunks throughout the week and they are so so very helpful to me. 💞

[seanxj]

Dr. Huberman - thank so much for providing this to the masses, truly a gift. I would love a video or series about the taking care of our skin. I have Hidradenitis Suppurativa and there is so much out there about what's good and bad, I know it would be a great help to everyone and myself to have some clear guidance on how to better care for our skin. Thank you for everything you do!

[Joelina]

I find any and all processes to do with the wonders of our brains so fascinating. Thanks for putting it into understandable language and insightful learnings! A fantastic episode as always 🙂

[Vaibhavmaurya]

I will be totally honest the starting part 100% reminded me of my high school days where we have to learn biology if I am not wrong then sir this is definitely 3 to 4 day lecture in normal classes or universities which you have summarized in one video it's amazing

[mightymoon]

Hello Dr. Huberman, just want to say you are doing a great job with these series. I am a ux designer and such podcasts helps me grow substantially. May I know if you will be doing more series in deep psychology and therapies like CBT + REBT? Thank you for your existence ❤

[evareynolds]

I’m in college after a 25 year hiatus. I needed this episode. Also, I’m so glad I found your podcast. It feeds my super curious mind and I get to learn so much. (And the ability to trust the information you’re putting out. 🙌🏻) Thank you!