The Daily "ECHO"

The Daily Echo: tools to Enhance Working Memory with Andrew Huberman: February 9, 2024

February 9, 2024

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. Thank you to our sponsors AG1: Mateina: BetterHelp: Helix Sleep: LMNT: Momentous: & Website Instagram:   / hubermanlab   Threads: Twitter:   / hubermanlab   Facebook:   / hubermanlab   TikTok:   / hubermanlab   LinkedIn:   / andrew-huberman   Website: Newsletter: Articles Working Memory Capacity Predicts Dopamine Synthesis Capacity in the Human Striatum: Inverted-U–Shaped Dopamine Actions on Human Working Memory and Cognitive Control: Cognitive Deficit Caused by Regional Depletion of Dopamine in Prefrontal Cortex of Rhesus Monkey: The dopamine agonist bromocriptine differentially affects fronto-striatal functional connectivity during working memory: Increased dopamine tone during meditation-induced change of consciousness: Human physiological responses to immersion into water of different temperatures: The Effect of Binaural Beats on Visuospatial Working Memory and Cortical Connectivity: Tyrosine Improves Working Memory in a Multitasking Environment: NSDR:    • Non-Sleep Deep Rest (NSDR)   The Science & Use of Cold Exposure for Health & Performance: Lab Episodes Mentioned Understand & Improve Memory Using Science-Based Tools: ADHD & How Anyone Can Improve Their Focus: Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects: Leverage Dopamine to Overcome Procrastination & Optimize Effort: Controlling Your Dopamine For Motivation, Focus & Satisfaction: Mentioned Donald Hebb: Psychologist, influential contributions to understanding of learning: Mark D’Esposito: Psychology Professor at the University of California, Berkeley: 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 #HubermanLab#Science#Memory

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