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
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