The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
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.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
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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