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.

*Thank you to our sponsors*
AG1: n
Helix Sleep:

*Social & Website*
Threads: b
LinkedIn: n
Newsletter: r

*Journal Articles*
Working Memory Capacity Predicts Dopamine Synthesis Capacity in the Human Striatum: z
Inverted-U–Shaped Dopamine Actions on Human Working Memory and Cognitive Control: P
Cognitive Deficit Caused by Regional Depletion of Dopamine in Prefrontal Cortex of Rhesus Monkey: 5
The dopamine agonist bromocriptine differentially affects fronto-striatal functional connectivity during working memory: Y
Increased dopamine tone during meditation-induced change of consciousness: 3
Human physiological responses to immersion into water of different temperatures: C
The Effect of Binaural Beats on Visuospatial Working Memory and Cortical Connectivity: T
Tyrosine Improves Working Memory in a Multitasking Environment: 8

NSDR: />The Science & Use of Cold Exposure for Health & Performance: T

*Huberman Lab Episodes Mentioned*
Understand & Improve Memory Using Science-Based Tools: T
ADHD & How Anyone Can Improve Their Focus: T
Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects: T
Leverage Dopamine to Overcome Procrastination & Optimize Effort: T
Controlling Your Dopamine For Motivation, Focus & Satisfaction: T

*People Mentioned*
Donald Hebb: Psychologist, influential contributions to understanding of learning: x
Mark D’Esposito: Psychology Professor at the University of California, Berkeley: j

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

Title Card Photo Credit: Mike Blabac – m

Disclaimer: r

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