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