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.

Journal Articles

• Working Memory Capacity Predicts Dopamine Synthesis Capacity in the Human Striatum (The Journal of Neuroscience)
• Inverted-U–Shaped Dopamine Actions on Human Working Memory and Cognitive Control (Biological Psychiatry)
• Cognitive Deficit Caused by Regional Depletion of Dopamine in Prefrontal Cortex of Rhesus Monkey (Science)
• The dopamine agonist bromocriptine differentially affects fronto-striatal functional connectivity during working memory (Frontiers in Human Neuroscience)
• Increased dopamine tone during meditation-induced change of consciousness (Cognitive Brain Research)
• Human physiological responses to immersion into water of different temperatures (European Journal of Applied Physiology)
• The Effect of Binaural Beats on Visuospatial Working Memory and Cortical Connectivity (PLOS ONE)
• Tyrosine Improves Working Memory in a Multitasking Environment (Pharmacology Biochemistry and Behavior)

Resources

• NSDR
• The Science & Use of Cold Exposure for Health & Performance

Huberman Lab Episodes Mentioned

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

People Mentioned

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