Huberman Lab

Tools to Enhance Working Memory & Attention

Jan 29, 2024

01:31:11

Snipd AI

This podcast explores working memory and its role in learning, productivity, goal setting, and navigating new environments. It discusses the biological mechanisms underlying working memory and how it differs from short- and long-term memory. The podcast provides science-supported tools to enhance working memory and attention, including behavioral, supplemental, and pharmacologic approaches. It also covers how to assess working memory, determine baseline dopamine levels, and improve productivity. Additional topics include neuroplasticity, the role of dopamine in working memory, and protocols like Yoga Nidra and deliberate cold exposure to enhance cognitive performance.

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Podcast summary created with Snipd AI

Quick takeaways

Working memory is crucial for learning, strategy setting, goal seeking, and navigating new environments.

Understanding the biology and mechanisms of working memory is key to improving cognitive performance and memory storage.

Working memory is distinct from long-term and short-term memory, highlighting its unique role and importance.

Strategies to improve working memory, such as behavioral tools and supplements, can enhance attention and cognitive performance.

Deep dives

Working Memory and its Importance

Working memory is a crucial form of memory that allows us to hold small amounts of information in our mind for short periods of time. It is closely related to attention and can greatly impact our ability to focus and retain important information. Understanding the biology and underlying mechanisms of working memory is key to improving our overall cognitive performance and memory storage.

Different Forms of Neuroplasticity: Long-Term Potentiation

01:45

The Importance of Working Memory in Daily Life

03:51

Yoga Nidra increases dopamine and working memory

01:44

Binaural beats increases working memory

01:36

Introduction

3min

The Value of Therapy and Importance of Sleep for Mental Health

3min

Neuroplasticity and Memory Formation

19min

Working Memory and Neural Circuitry

3min

The Role of Dopamine in Working Memory

14min

Working Memory Span and Dopamine Levels

12min

Protocols to Enhance Working Memory through Dopamine Modulation

4min

Exploring Yoga Nidra and Deliberate Cold Exposure

28min

Enhancing Working Memory and Attention with Prescription Drugs, Supplements, and Behavioral Tools

5min

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

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Huberman Lab

Tools to Enhance Working Memory & Attention

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Working Memory and its Importance

Tools to Improve Working Memory

Different Forms of Memory and Their Distinctions

Working Memory, Attention, and Task Switching

Behavioral strategies to improve working memory

Supplement-based approaches to increase dopamine

Prescription drugs and other interventions for working memory

Different Forms of Neuroplasticity: Long-Term Potentiation

The Importance of Working Memory in Daily Life

Yoga Nidra increases dopamine and working memory

Binaural beats increases working memory

Thank you to our sponsors

Timestamps

Get the Snipd
podcast app

AI-powered
podcast player

Discover
highlights

Save any
moment

Share
& Export

AI-powered
podcast player

Discover
highlights

Huberman Lab

Tools to Enhance Working Memory & Attention

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Working Memory and its Importance

Tools to Improve Working Memory

Different Forms of Memory and Their Distinctions

Working Memory, Attention, and Task Switching

Behavioral strategies to improve working memory

Supplement-based approaches to increase dopamine

Prescription drugs and other interventions for working memory

Different Forms of Neuroplasticity: Long-Term Potentiation

The Importance of Working Memory in Daily Life

Yoga Nidra increases dopamine and working memory

Binaural beats increases working memory

Thank you to our sponsors

Timestamps

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Discoverhighlights

Save anymoment

Share& Export

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Discoverhighlights

Get the Snipd
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