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. Read the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode. 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 Learn more about your ad choices. Visit megaphone.fm/adchoices