Working memory is a key component of overall cognitive function. It allows us to temporarily store and manipulate information for tasks like learning, reasoning, and comprehension. While working memory declines naturally with age, targeted training can enhance and restore our short-term memory capabilities. Read on for science-backed techniques to actively boost working memory.
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What Is Working Memory?
Working memory is the brain system that holds small amounts of information in a readily accessible state for short periods of time. It has limited capacity and duration, but plays an integral role in higher-order cognitive processes.
Working memory allows us to:
- Mentally retain information like phone numbers or directions.
- Learn and consolidate information into long-term memory.
- Reason through problems by accessing knowledge as needed.
- Comprehend complex concepts by relating what we already know.
Enhancing working memory can thus improve concentration, learning ability, reading comprehension and more.
Core Components of Working Memory
Research shows working memory has two core components:
- Short-term memory – Used to store small amounts of visual or auditory information for several seconds.
- Central executive – Manipulates information held in short-term memory and integrates it with long-term memory.
Think of short-term memory as a mental notepad and the central executive as the part of your brain doing the writing and erasing on that notepad.
Factors That Impact Working Memory
Working memory capabilities are influenced by several factors:
- Age – Performance declines as we age, though the exact mechanisms are unclear.
- Genetics – Working memory has high heritability in twin studies. Specific genes have been identified.
- Sleep – Lack of sleep reduces working memory capacity.
- Stress – High emotional and cognitive stress decrease working memory.
- Nutrition – Diet quality impacts cellular metabolism and neurotransmitters involved in memory.
Understanding these factors can help you mitigate declines and support improvement.
10 Tips For How To Improve Working Memory
1. Exercise to Increase Brain Blood Flow
Physical exercise increases blood circulation in the brain, supplying oxygen and nutrients that boost working memory. Aerobic exercise like brisk walking, jogging, cycling, and swimming for 30-40 minutes 3-4 times per week can dramatically improve working memory over time. Even short exercise breaks can temporarily recharge working memory.
2. Reduce Chronic Stress
Stress hormones like cortisol can damage parts of the brain involved in working memory, especially the prefrontal cortex. Chronic stress weakens working memory capacity. Make lifestyle changes to keep stress in check. Practice relaxation techniques like yoga, deep breathing, and meditation. Getting enough sleep also reduces stress.
3. Limit Multitasking
Multitasking overloads working memory. The brain must juggle and switch between tasks, reducing attention span and increasing mistakes. Focus on one task at a time to avoid working memory overload. Take short breaks between tasks or projects to refresh your working memory abilities.
4. Declutter Your Workspace
Cluttered, chaotic environments drain working memory resources. Physical and visual distractions make it harder to concentrate and remember task details. Keep workspaces clean and organized. Put items away when not in use. Minimalism can improve working memory by reducing mental clutter.
5. Memorize Important Info with Mnemonics
Mnemonic devices like acronyms, rhymes, and visualizations give your working memory effective cues for remembering key information. Mnemonics boost retention by creating mental shortcuts around the limitations of working memory. Use a mnemonic like “Every Good Boy Does Fine” to memorize musical notes.
6. Rehearse and Repeat Important Details
Repeating important information strengthens the connections between working memory and long-term memory. Read or say key points out loud when learning new skills or instructions. Review the details frequently to aid memorization. Rehearsal strategies leverage the power of your working memory to build lasting recall.
7. Learn New Skills That Demand Working Memory
Just like physical exercise builds muscles, challenging your working memory with new learning promotes growth. Study a new language, learn a musical instrument, or tackle a complex DIY project. You’ll train your brain to more efficiently store task details and rules in working memory. Games like chess also sharpen working memory.
8. Reduce Distractions and Split Attention
It’s incredibly draining for working memory to process multiple streams of sensory information at once. Minimize external distractions like email, phone calls, noisy environments, and off-task web browsing. Avoid doing multiple attention-demanding activities at the same time. Stay focused.
9. Eat a Diet Rich in Memory-Boosting Nutrients
Omega-3 fatty acids, antioxidants, B vitamins, vitamin E, and magnesium support working memory function. Consume more fatty fish, leafy greens, berries, avocados, nuts and seeds. Avoid energy crashes by limiting sugary snacks and refined carbs. Stay well hydrated with water.
10. Get Plenty of Quality Sleep
Sleep is essential for memory consolidation. Working memory depends on adequate rest to clear out toxins and strengthen connections between brain cells. Adults should aim for 7-8 hours per night. Establish a calming pre-bed routine and limit electronic exposure before bedtime.
Using evidence-based strategies like these can significantly improve your working memory over time. Be patient with your progress. Combining several methods tailored to your lifestyle will give you the best chance of boosting your short-term recall, focus, and mental agility.
Common Working Memory Challenges
| Challenge | Impact on Working Memory | Strategies to Help |
|---|---|---|
| Stress | Stress hormones impair prefrontal cortex function | Relaxation techniques, physical activity, social support |
| Poor Sleep | Reduces ability to solidify memories | Prioritize 7-8 hours per night. Avoid late electronics use |
| Multitasking | Overwhelms capacity, increases errors | Focus on one task at a time. Take breaks between tasks |
| Information Overload | Exceeds limited short-term storage | Declutter environment. Organize information into chunks |
| Distracting Environment | Drains cognitive resources | Work in quiet location free of disruptions |
| Fatigue | Depletes mental stamina | Take short rest breaks when tired. Consume energizing snacks |
| Anxiety | Worrying monopolizes working memory | Therapy, meditation, medication to reduce anxiety |
| Aging | Natural depletion of neurotransmitters | Aerobic exercise, challenging cognitive activities |
Foods and Nutrients to Boost Working Memory
- Oily fish like salmon – high in omega-3s
- Blueberries and strawberries – contain flavonoids
- Broccoli and spinach – high in vitamin K
- Nuts and seeds like walnuts, flax, and chia – excellent sources of omega-3s
- Black coffee – provides caffeine to energize the brain
- Dark chocolate – contains antioxidants and stimulants
- Eggs – supply choline to support memory
- Avocados – provide healthy fats to nourish the brain
- Whole grains like oatmeal – deliver energizing complex carbs
Frequently Asked Questions
Q: Is working memory the same as short-term memory?
A: Yes, working memory and short-term memory refer to the same cognitive system used for temporarily storing and managing information. The terms are sometimes used interchangeably by experts when discussing memory lasting from seconds to minutes.
Q: Can working memory be improved in older adults?
A: Yes, studies demonstrate that techniques like mindfulness, aerobic exercise, cognitive training exercises, and learning new skills can improve working memory in older populations. Plasticity persists across the lifespan.
Q: Are there medications that can treat poor working memory?
A: Some medications like stimulants may provide minor short-term benefits, but there are no silver bullet drugs for significantly improving working memory. Cognitive training and lifestyle changes tend to be more effective.
Q: What types of doctors help diagnose and treat working memory problems?
A: Psychologists can assess working memory capacity through standardized tests. Neurologists help rule out underlying disorders affecting memory. Psychiatrists may prescribe medications in some cases to improve focus.
Q: If I have poor working memory, does that mean I have ADHD?
A: Not necessarily. Many conditions like stress, lack of sleep, aging, or psychiatric disorders can impair working memory. But poor working memory and distractibility are hallmark symptoms of ADHD. An evaluation for ADHD may be warranted.