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.

Read the full show notes for this episode at hubermanlab.com.

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Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Disclaimer & Disclosures

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Tools to Enhance Working Memory & Attention