Tools to Enhance Working Memory & Attention

Working Memory (00:00:00)

• Working memory is a special category of memory that holds small amounts of information for short periods.
• Working memory is closely related to attention.

Short- vs. Long-Term Memory (00:05:00)

• Long-term memory:
  • Declarative long-term memories: facts about ourselves, the world, or others.
  • Procedural long-term memories: action steps to perform certain procedures.
• Short-term memory:
  • Capacity to hold information for a few minutes to a few hours.
  • Only a percentage of short-term memories are passed into long-term memory.
• The hippocampus is involved in the formation and storage of long-term memories.
• The passage of short-term memories into long-term memories occurs in the hippocampus and other brain structures.
• Short and long-term memory formation involves neuroplasticity.

Neuroplasticity (00:09:59)

• Neuroplasticity: the nervous system's ability to change in response to experience.
• Long-term potentiation (LTP): strengthening of connections between neurons due to repeated firing together.
• Long-term depression (LTD): weakening or removal of connections between neurons.
• Neurogenesis: formation of new neurons.
  • Robust in the developing nervous system, but limited in the adult brain.
  • Not the main mechanism for the formation of short and long-term memories.
• The main mechanisms for the formation of short and long-term memories are LTP and LTD.

Working Memory; Attention & Focus (00:15:42)

• Working memory is not about storing information, but rather about temporarily holding and processing information needed for immediate tasks.
• It is crucial for sequencing actions and navigating daily activities.
• Working memory collaborates with attention at neural circuit and neurochemical levels to facilitate adaptive functioning.
• People with challenges in attention or working memory face difficulties in navigating life.

Working Memory Test (00:20:04)

• A working memory test was conducted to assess baseline working memory capacity.
• Participants were asked to remember series of letters presented through audio.
• The test highlighted the ability to remember information in the short term and the tendency to forget non-critical information.
• The first string of letters (j k z p i) was used to demonstrate the rapid forgetting nature of working memory.

Brain & Working Memory; Dopamine (00:27:02)

• Working memory involves various brain locations collaborating, with key hubs in the prefrontal cortex and brain stem.
• Dopamine, a neuromodulator, plays a crucial role in working memory.
• Low dopamine levels tend to correlate with lower working memory performance.
• Increasing dopamine doesn't always improve working memory; specific criteria determine its effect.
• Individuals with high working memory spans tend to have more dopamine available for release in the frontal cortex.
• A study showed that introducing dopamine directly into the cortex increased the number of items individuals could remember.
• Dopamine seems to be the dominant neuromodulator regulating working memory capacity in the prefrontal cortex.
• Other neuromodulators like norepinephrine and serotonin don't affect working memory when introduced to the prefrontal cortex.
• People with high working memory capacities have high levels of baseline dopamine, and depleting dopamine in their prefrontal cortex impairs their performance.
• The literature on working memory suggests a strong correlation between dopamine levels in the prefrontal cortex and working memory capacity.

Working Memory Capacity Test (00:36:13)

• The working memory task involves recalling the final words of six sentences.
• The normal distribution of scores divides people into high and low working memory span groups.
• High working memory span: 3-6 final words recalled correctly.
• Low working memory span: 0-2 final words recalled correctly.
• Low working memory span correlates with lower dopamine levels in the prefrontal cortex.
• High working memory span correlates with more dopamine available for release in the prefrontal cortex.

Increasing Dopamine & Working Memory (00:44:37)

• Studies have explored the effects of increasing dopamine levels in typical populations.
• Bromocryptine, a dopamine agonist, was used to increase dopamine levels.
• Individuals with low baseline dopamine levels and short working memory span showed significant improvement in working memory after taking bromocryptine.
• Individuals with high working memory span did not experience further improvement with low or moderate doses of bromocryptine.
• High-dose bromocryptine in individuals with high working memory span actually decreased working memory performance.
• The relationship between dopamine and working memory follows an inverted U-shaped function.
• Low dopamine: short working memory span.
• Optimal dopamine: longer working memory span.
• Excessive dopamine: significantly decreased working memory span.

Task Switching, Distractions (00:49:26)

• Task switching and context switching are critical for daily life.
• The ability to task switch depends on dopamine projections to the basal ganglia.
• Eliminating distractions depends on dopamine neurons projecting to the prefrontal cortex.
• There are protocols that can selectively increase dopamine to the basal ganglia or prefrontal cortex, or globally increase dopamine.

Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine (00:56:04)

• Yoga Nidra and Non-Sleep Deep Rest (NSDR) are protocols that can increase dopamine levels in the brain.
• A study showed that after performing a Yoga Nidra protocol, the baseline levels of dopamine in the basal ganglia and other brain structures increased by 60%.
• NSDR and Yoga Nidra improve cognitive performance tasks that have a working memory element.
• NSDR and Yoga Nidra are zero-cost, low-risk protocols that can be performed to improve dopamine levels and working memory.

Tool: Deliberate Cold Exposure & Dopamine (01:03:08)

• Deliberate cold exposure, such as cold showers or plunges, can significantly increase circulating dopamine, norepinephrine, and epinephrine (catacolomines) for several hours.
• Cold exposure induces a state shift of mind and body that most people report as pleasant, leading to increased focus and reduced caffeine dependence.
• The ideal temperature for deliberate cold exposure varies depending on individual adaptation and should be safe and uncomfortable enough to stay in for 30 seconds to 3 minutes.
• Experiment with deliberate cold exposure protocols, including temperature and duration, to find what works best for you.
• While people with high baseline dopamine levels may not need to avoid Yoga Nidra, NSDR, or deliberate cold exposure, experimentation is key to finding the optimal approach.
• Other activities that increase dopamine include exercise, playing video games, sex, and chocolate, but the protocols discussed have longer-lasting effects on dopamine baseline.

Tool: Working Memory & Binaural Beats (01:11:02)

• Binaural beats, which involve listening to different sound frequencies in each ear, have been shown to improve working memory performance.
• Studies using 40 Hz and 15 Hz binaural beats have demonstrated small to moderate improvements in cognitive performance on working memory tasks.
• Binaural beats may affect neural activity patterns in the brain, leading to enhanced information transfer and connectivity.
• The relationship between binaural beats and dopamine is not yet fully understood, but these non-pharmacologic, zero-cost approaches can improve working memory.
• Individuals can listen to binaural beats while performing working memory tasks or beforehand, depending on the study.

Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens (01:15:23)

• L-Tyrosine is an amino acid precursor to dopamine.
• Mucuna Pruriens contains L-Dopa, a key component in dopamine production.
• Studies show that L-Tyrosine and Mucuna Pruriens can increase dopamine levels and improve working memory.
• High dosages of L-Tyrosine (15 grams) were used in studies, but it's recommended to start with a lower dose (250-500 mg) to find the minimal effective dose.
• Some people experience a crash after L-Tyrosine supplementation, so it's important to be mindful of this.
• Mucuna Pruriens is a potent dopamine increaser and should be used with caution.
• It's recommended to start with a very low dose (250-500 mg) and gradually increase to find the minimal effective dose.

Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD) (01:22:53)

• Bromocryptine is a dopamine agonist that has been shown to improve working memory in individuals with low working memory span.
• It's not commonly prescribed for ADHD or TBI, but some neurologists may prescribe it off-label.
• Other dopamine agonists used for ADHD include Adderall and Ritalin.
• Modafinil is a different category of drug that can improve cognitive performance in some cases of ADHD.
• Many people with subclinical ADHD or mild symptoms can manage their symptoms through behavioral, nutritional, and supplement-based tools.
• Prescription drugs can increase neuroplasticity and have a positive impact on brain function, but behavioral tools can also work synergistically to enhance neuroplasticity.
• A combination of behavioral, nutritional, supplement-based, and prescription drug approaches can be effective in improving working memory, depending on individual circumstances.