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

Om Podcasten

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works. Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.  Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.