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Tools to Enhance Working Memory & Attention

Huberman Lab

Scicomm Media

Science, Life Sciences, Health & Fitness

4.9 • 23.3K Ratings

🗓️ 29 January 2024

⏱️ 91 minutes

🧾️ Download transcript


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. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: 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 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

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Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life.


I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.


Today we are discussing working memory.


Working memory is a special category of memory in which we are able to hold small amounts of information in our mind for short periods of time.


Working memory is also very closely related to attention.


So for any of you that are interested in how to develop better focus and attention,


understanding what working memory is,


and some of the things that you can do to improve your working memory


can be very beneficial.


Today I'm going to talk about what working memory is, including some of the underlying biology,


although I promise, irrespective of whether or not you know any biology or you are an expert in biology,


I'll make the conversation accessible to you.


In addition, I will talk about tools to improve working memory.


And I'll also compare working memory to other forms of memory,


like long-term memory and short-term memory.


And through that understanding I'm


confident that you will be able to develop better focus as well as be able to


commit certain forms of information to your short and long-term memory stores.


Before we begin I'd like to emphasize that this podcast to your short and long-term memory stores.


Before we begin, I'd like to emphasize that this podcast


is separate from my teaching and research roles at Stanford.


It is, however, part of my desire and effort


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