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. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman 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 Disclaimer