tools to improve working memory

To improve working memory, Andrew Huberman discusses several tools and protocols:

1. Binaural Beats: Listening to sounds of different frequencies in each ear through headphones can lead to small to moderate improvements in working memory performance. Studies have shown that this type of auditory stimulation can impact certain neural circuits 1.

2. Tyrosine: As an over-the-counter supplement, L-tyrosine has been found to improve working memory in multitasking environments. Although the study mentioned used a high dosage, significant improvements were observed at smaller, more manageable doses 2.

3. Non-Sleep Deep Rest (NSDR): A behavioral tool involving lying down and listening to a script that guides through relaxed breathing and muscle relaxation, NSDR may enhance dopamine stores within brain circuits relevant to working memory performance 3.

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     1

     Boosting Working Memory

     01:11:01
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     2

     Tyrosine and Memory

     01:17:17
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     3

     Boosting Working Memory

     00:56:04
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     4

     Dopamine and Memory

     00:47:27
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     5

     Task Switching Insights

     00:52:07

Dr. Huberman underscores that more dopamine does not always equate to better working memory; there is a specific criterion for it to be beneficial. Too much dopamine can lead to a decrease in performance due to an inverted U-shaped function between dopamine levels and working memory span 4.

He suggests that there are various approaches, including behavioral methods, over-the-counter supplements, and prescription options, which can potentially target the dopamine system to improve focus and working memory 5.