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: https://drinkag1.com/huberman Mateina: https://drinkmateina.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman *Social & Website* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Journal Articles* Working Memory Capacity Predicts Dopamine Synthesis Capacity in the Human Striatum: https://bit.ly/3UjmP4z Inverted-U–Shaped Dopamine Actions on Human Working Memory and Cognitive Control: https://bit.ly/3UdfWBP Cognitive Deficit Caused by Regional Depletion of Dopamine in Prefrontal Cortex of Rhesus Monkey: https://bit.ly/49g3yW5 The dopamine agonist bromocriptine differentially affects fronto-striatal functional connectivity during working memory: https://bit.ly/3SyMjcY Increased dopamine tone during meditation-induced change of consciousness: https://bit.ly/3QDfE53 Human physiological responses to immersion into water of different temperatures: https://bit.ly/3HCniHC The Effect of Binaural Beats on Visuospatial Working Memory and Cortical Connectivity: https://bit.ly/3SAFuHT Tyrosine Improves Working Memory in a Multitasking Environment: https://bit.ly/48QQjv8 *Resources* NSDR: https://youtube.com/playlist?list=PLPNW_gerXa4P6-7EC4twzLBjR22rQYk3u&feature=shared The Science & Use of Cold Exposure for Health & Performance: https://go.hubermanlab.com/wqrjXIsYYT *Huberman Lab Episodes Mentioned* Understand & Improve Memory Using Science-Based Tools: https://go.hubermanlab.com/miohHKRSYT ADHD & How Anyone Can Improve Their Focus: https://go.hubermanlab.com/XReodaB9YT Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects: https://go.hubermanlab.com/VS83tuCgYT Leverage Dopamine to Overcome Procrastination & Optimize Effort: https://go.hubermanlab.com/LgeyAbznYT Controlling Your Dopamine For Motivation, Focus & Satisfaction: https://go.hubermanlab.com/WMwb80NkYT *People Mentioned* Donald Hebb: Psychologist, influential contributions to understanding of learning: https://bit.ly/4bbhXEx Mark D’Esposito: Psychology Professor at the University of California, Berkeley: https://bit.ly/3vRcFhj *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 Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Disclaimer: https://hubermanlab.com/disclaimer