Solo Episode
January 29, 2024

Tools to Enhance Working Memory & Attention

Listen or watch on your favorite platforms

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.

Journal Articles


Huberman Lab Episodes Mentioned

People Mentioned

  • Donald Hebb: Psychologist, influential contributions to understanding of learning
  • Mark D’Esposito: Psychology Professor at the University of California, Berkeley
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  • 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

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