Your cart

Imagine you're trying a new dinner recipe. You have read the recipe, have all the ingredients in front of you, and are ready to begin. But you keep returning to the recipe to check how many carrots or how much oregano you need. Or maybe you don't need to recheck the recipe at all because you already have all those numbers in your head.

Your ability to store the ingredient list temporarily in your mind is called working memory. If you find yourself in need of checking the recipe over and over again, your working memory is likely not performing at its best. Can you improve it?

This article presents everything you need to know about the human brain's capacity to store information temporarily, as well as some tips on how to improve working memory for adults.

Key Takeaways

• Working memory is the brain’s mental workspace, allowing for temporary storage and manipulation of information.

• Mendi’s neurofeedback training, powered by fNIRS technology, targets the prefrontal cortex, which is crucial for working memory and cognitive performance. Regular use can enhance focus, information filtering, and stress management, ultimately improving working memory efficiency.

• While it may not be possible to expand working memory capacity itself (it remains a subject of debate), strategies such as task organization, brain training exercises, visualization techniques, and mindfulness can promote more efficient use of working memory.
• Physical exercise, creative activities, and structured routines can also contribute to better working memory performance. For individuals with significant challenges, professional guidance can help develop tailored strategies for improvement.

What Is Working Memory?

Working memory (WM), often described as the brain’s mental workspace, is your cognitive ability to store information temporarily. Working memory allows you to hold and manipulate information in real time. Thus, it is crucial for reasoning, learning, and comprehension. This term was coined in the 1960s. Since then, it has become a central concept in psychology, neuroscience, and neuropsychology.

Imagine working memory as a mental scratchpad where the brain processes information. It is this cognitive system that allows you to follow conversations, solve problems, and make decisions on the fly. The prefrontal cortex plays a significant role in WM, overseeing the manipulation of information and ensuring that you can perform complex cognitive tasks efficiently.

Let's say you're at the store, and the cashier tells you how much you have to pay for your groceries. Your mind allows you to remember those numbers while looking for the necessary bills to pay for your groceries—this is your WM taking action. Five minutes later, you likely will not remember those numbers anymore. In contrast, long-term memory, which is different from WM, allows you to store information for a much longer time—sometimes, for your entire life.

Working Memory Deficits

However, working memory has its limitations. As children grow older, their WM capacity increases, but scientists believe it does not remain set in stone. As we age, our WM capacity decreases. Plus, limited working memory capacity has been associated with various disorders, such as learning disabilities or attention deficit hyperactivity disorder (ADHD).

Individuals experiencing working memory problems may find it challenging to manage multiple tasks or retain information. For instance, they may:

• Constantly forget where they put their keys.

• Forget what they went to the grocery store for.

• Have to reread a certain paragraph multiple times because they find it difficult to retain the information it contains.

If you've noticed that you have some working memory difficulties, you're probably wondering if you can improve WM. We'll discuss this in the next section.

Can You Improve Working Memory?

Whether our working memory is trainable or not has been a major subject of debate among scientists.

George Armitage Miller, an American psychologist and one of the founders of cognitive psychology, stated that our working memory capacity is limited to the "magical number seven." This means that people can only retain around seven elements at a time, which are also referred to as "chunks." These can be letters, digits, words, or other units. Other researchers have suggested that our WM capacity depends on the type of information we store—they stated that it may be five for words and seven for digits, for instance.

Nonetheless, some people have the incredible ability to remember up to 80 digits, which is achievable by grouping several digits into groups of 3-5 digits that are encoded in the brain as separate chunks. This can be done with training.

Can You Expand WM Capacity?

While it still has not been scientifically confirmed that WM can be expanded and that we can directly train it to improve its capacity, we can train other abilities that can positively influence our effective use of working memory - as in the example provided above.

Let's take another example—we can train our ability to process information and "get rid" of the details we don't need at the moment. Research has shown that the inability to filter information can get in the way of our WM performance.

According to Fiona McNab and Torkel Kinglberg, "[o]ur capacity to store information in working memory might be determined by the degree to which only relevant information is remembered." Additionally, in their study, the scientists have shown that the prefrontal cortex and basal ganglia activity play a crucial role in filtering information, which is why training the prefrontal cortex can influence working memory performance.

In other words, even if WM cannot be "expanded" beyond the limited chunks of information it can retain temporarily, one can train other abilities that will help them make better use of the available working memory space.

How Mendi Neurofeedback Can Help Improve Working Memory

Neurofeedback is a training technique that makes use of the brain's neuroplasticity, meaning its ability to change and adapt. When coupled with operant conditioning (a learning technique implying that we are more likely to repeat behaviors associated with positive outcomes) and self-regulation, neuroplasticity becomes a powerful tool whose benefits can be enjoyed through neurofeedback.

The Mendi headband uses functional near-infrared spectroscopy (fNIRS) technology to help you harness the power of neuroplasticity. It can be an incredible tool for training various cognitive abilities that will help you make better use of your working memory. Let's find out why!

Mendi Targets the Prefrontal Cortex

One of the major advantages of fNIRS technology is that it can be used to target a specific brain region—with Mendi neurofeedback training, that region is the prefrontal cortex.

The prefrontal cortex is at the forefront of your cognitive performance. It controls important abilities, such as decision-making and problem-solving. Studies have shown that the prefrontal cortex is also involved in working memory tasks, becoming more active in people with a particularly good WM.

By targeting the prefrontal cortex, neurofeedback training with Mendi can help you:

• Filter information more rapidly to be able to retain only the information you need at the moment.

• Improve your emotion regulation and stress management skills, which, in turn, can help you stay calm and relaxed in situations in which you need your mind and working memory sharp.

• Improve your focus and overall cognitive performance.

• Stay grounded and concentrate on the here and now, thus having your mind clear and focused on the task at hand.

• Improve your time management and organizational skills.

Used together, all these benefits can help you make better use of your WM capacity.

For further details about fNIRS neurofeedback with Mendi, you can check our guide on using the Mendi headband.

Other Methods to Improve Working Memory for Adults

Neurofeedback can undoubtedly be a powerful tool to improve working memory and other cognitive abilities. However, it is equally important to incorporate other habits into our routines that can help us make better use of our WM capacity.

Below, we will describe some working memory activities you can try.

1. Brain Training and Memory Exercises

Brain training and memory exercises serve as a working memory workout. You can try games like Tetris, as well as apps like Cogmed, Play Attention, and Elevate, to challenge your cognitive function. There's also a game specifically designed to improve working memory called Dual N-Back, which has been used in multiple studies aimed to illustrate the possibility of improving WM capacity.

Plus, you can practice mental math through the Trachtenberg Method or quick calculations. This will further sharpen WM by requiring active manipulation of numbers. Playing chess is another excellent method to sharpen your mind.

2. Visualization Techniques for Memory Retention

Visualization techniques can improve working memory and visual memory by helping you associate information with mental images. For example, the method of loci aids memory retention and recall, making it easier to remember lists, verbal information, and other tasks. In fact, it was used as a mnemonic device even in ancient Roman and Greek rhetorical treatises.

You can also try the Keyword Mnemonic method, which implies associating a keyword with an unfamiliar word and then associating an image with both that keyword and the unfamiliar word. Another mnemonic strategy that can be truly helpful in improving working memory is called chunking. You're basically training your brain to group information into more easily learned phrases, numbers, or words.

3. Task Organization and Routine Building

Breaking tasks into smaller steps reduces cognitive load, making them easier to manage and recall. For example, step-by-step checklists (ideally written on paper, not on a computer screen) simplify complex projects, improving your focus and efficiency. Additionally, you can take advantage of all the digital tools available nowadays, like calendars and reminder apps. This can further help you manage your tasks more efficiently, minimizing memory and cognitive strain.

Establishing consistent routines can also help automate daily tasks, freeing up mental resources for more demanding activities. Remember—repetition strengthens retention, making information easier to recall!

4. Mindfulness and Meditation Practices

Mindfulness and meditation improve WM by enhancing focus and reducing stress. For instance, concentration meditation, where attention is directed to a single focal point— like your breath or a mantra—strengthens cognitive control.

Mindfulness exercises, such as focused breathing and body scanning, also improve information recall by minimizing distractions.

5. The Role of Physical Exercise and A Healthy Diet

While it doesn't directly serve as working memory training, regular physical activity can significantly boost cognitive function and overall well-being, so its importance cannot be overstated.

You can try aerobic exercises, like running or cycling, which increase blood flow to the brain, promoting new neural connections and reducing cognitive decline. Moreover, daily movement enhances focus, resilience, and emotional well-being, all of which contribute to improved WM.

Furthermore, it is equally important to have a healthy, nutritious diet to maintain optimal WM function. For instance, low levels of vitamin B12 can negatively impact your memory.

6. Writing and Creative Activities

Creative activities stimulate cognitive processes and have been linked to better working memory. For example:

• Writing a memoir (or simply keeping a diary) fosters autobiographical memory by encouraging reflection and recall.

• Sketching and drawing serve as visual aids, making memories more tangible and easier to retrieve.

• Role-playing games can also help train your working memory, especially if they are improvised.

7. Addressing Working Memory Problems

Some individuals struggling with poor WM may also have a learning disability, attention hyperactivity deficit disorder (ADHD), or another disorder that prevents their working memory from performing at maximum capacity.

In these cases, it is of the essence to consult with a healthcare professional who can provide a diagnosis and a therapy plan.

Summary

In conclusion, working memory is a fundamental cognitive function essential for processing and manipulating information in real-time.

Neurofeedback training with Mendi offers a sophisticated approach to optimizing working memory performance. Our advanced neurofeedback system has been meticulously designed and validated in collaboration with leading neuroscience experts, ensuring a strong foundation in scientific research. Now, you can experience its benefits conveniently from the comfort of your home!

Frequently Asked Questions

Can you improve your working memory as an adult?

Some studies have shown that adults can improve working memory through cognitive training, although this is still a subject of debate.

What causes poor working memory in adults?

Poor working memory in adults can be caused by mental health conditions, such as anxiety or ADHD, stress, low levels of important nutrients, and alcohol consumption.

Can neurofeedback improve working memory?

While the possibility to improve working memory and expand its capacity is still a subject of debate, neurofeedback can help improve overall cognitive performance, which can help you use your working memory more efficiently.

What are some effective brain training exercises for working memory?

Effective brain training exercises for working memory include playing memory games like Tetris, utilizing apps such as Cogmed, and practicing mental math techniques like the Trachtenberg Method.

How do mindfulness and meditation practices improve working memory?

Mindfulness and meditation practices significantly enhance working memory by reducing stress and improving focus, which boosts cognitive performance and memory retention.

What should I do if I have severe working memory deficits?

If you have severe working memory deficits, it's crucial to seek professional help to receive tailored strategies and training. Engaging with specialists can significantly improve your ability to manage these challenges.