How to improve your working memory (and mental health)
Working memory refers to the brain’s ability to retain small amounts of information used to facilitate planning, reasoning, comprehension, and problem-solving. Psychologists have used this term to measure a person’s ability to process information, learn, and connect executive function with solving problems. Even within working memory, it is believed that there are complex subsystems that must also work together to facilitate the functioning of your general working memory and broader cognitive processes. Continue reading to learn more about working memory, its connection to your mental and emotional health, and how it can be improved.
What is working memory?
It is hypothesized that this model of working memory must work together to allow for its proper function. Researchers Alan Baddeley and Graham Hitch reached this conclusion in the 1970s, eventually naming their model . This theory suggests there may be three to four components to working memory:
- Phonological loop – The subsystem that manages language operations.
- Visuospatial sketchpad – The subsystem that processes spatial and visual memory information.
- Central executive – The subsystem that governs the two other working memory subsystems.
- Episodic buffer – A store of information that helps integrate information from the other subsystems and help form a full impression of stimuli.
How is working memory assessed?
You may intuitively know how strong or weak your working memory is by how you go about your daily activities. If you find it easy to hold information in your mind, manipulate it, and use it towards some goal, then you likely have a strong working memory. However, if you sometimes struggle to hold information in your mind and utilize it toward an objective, then your working memory may not be as strong as it could be.
Working memory can be assessed through various means, often by trained mental health professionals. One working memory test is included in the intelligence test known as the Wechsler Adult Intelligence Scale (WAIS). The WAIS was first published in 1955 to assess overall ability and intellectual functioning in adolescents and adults. In the working memory portion of the test, people are evaluated on their ability to hold and manipulate information in their minds. This includes memorizing new information, retaining it in short-term memory, and using the information to solve a problem or complete a task. According to the assessment, a high score indicates.
Other working memory tests are similar in their approaches. If you are curious about your working memory capacity, you can ask a mental health professional to provide you with an assessment. Once you both have a better understanding of your working memory functioning, then specific recommendations can be made to help you improve it.
Is it possible to improve working memory?
For those who want to better navigate memory-related tasks, there are several ways of improving cognitive functioning. The following are strategies that can help you boost your working memory.
Mental exercises
New research suggests that can enhance your working memory. For example, in a recent study, psychologists guided participants in a series of mental exercises that tested their memory over five days. At the end of the study, the participants exhibited a four-fold increase in their capacity to hold on to information in their working memory. You can strengthen your working memory through similar methods by playing brain games, such as sudoku, crossword puzzles, or Wordle.
Lifestyle changes
There are several activities you can incorporate into your day-to-day life in order to improve working memory. Diet is one lifestyle aspect that is thought to affect your memory functioning. One approach that can support brain and memory health is the Mediterranean diet, which includes plenty of fish, vegetables, fruits, whole grains, healthy fats, and legumes. Red meat is eaten in moderation. In a meta-analysis of 17 studies, researchers found that a Mediterranean diet led to improvements in working memory, among other forms of cognitive functioning.
Frequent exercise has also been shown to support brain health and memory functioning. Physical activity can benefit several functions that lead to improvements in memory and mental health, including sleep, blood flow, and mood control. It is thought that various types of physical activity benefit different forms of memory; so consider incorporating diverse exercises into your routine, such as strength training, cardio, and flexibility training.
A healthy sleep routine can also. During sleep, your brain works to catalog information into long-term memory, which is necessary for working memory to operate efficiently. It also helps improve attention and concentration.
Tending to your mental well-being can also benefit your working memory. Because mental health challenges like anxiety and depression can affect your cognitive abilities, addressing their symptoms can lead to memory enhancement. Navigating these concerns can also provide benefits for your mood, energy levels, and physical health.
Varied processing methods
One way to enhance your memory is to process the information in as many ways as you can. Present the stimulus to yourself through various senses so that you will process it more comprehensively. For example, if you need to remember the code to a safe, you can write it down, say it aloud, and even attach certain actions to it. These strategies can help you retain simple pieces of information and better understand more complex ones.
Elaboration
Just as you often need to take in information through multiple senses in order to process it in many ways, you also need to make connections between that information and other information. This is a process called elaboration. The more that you can elaborate on new and important information, the more connections it will have, and the more likely you will be to remember it.
You can extend the principle of elaboration to activities in which you need to be able to remember what you have read. When you are studying or learning new information, consider taking an active approach by highlighting important sections or taking notes. Active reading helps you think about the information you’re taking in and connect it to other pieces of information you’ve learned.
Chunking
Holding on to information in your working memory can grow difficult if that information is large or has multiple small components. You can enhance your ability to hold that information, or effectively expand your capacity for holding it, by chunking the information into smaller pieces. For example, if you need to remember a phone number, chunk the numbers into double- or triple-digit groups.
Connecting memory and mental health
There is evidence of a link between conditions like anxiety and depression and working memory. Additionally, studies show that improvements in memory can lead to positive mental health outcomes. For example, research suggests that memory can be improved through cognitive therapy in order to increase the likelihood of successful treatment of mental health disorders.
In addition to the above-mentioned strategies for improving memory, many people also find it helpful to seek out support from a mental health professional to improve their memory. Mental health care that addresses memory can be helpful for those with a variety of mental health or neurodevelopmental disorders. For example, researchers in one study concluded: “Cognitive training programs that target working memory are a potentially useful therapeutic option in ADHD”.
Online therapy is there for you
Studies have shown that online therapy can help people living with mental health concerns that are connected with deficits in working memory. In one study, participants experienced improvements in working memory, emotional functioning, and self-esteem following an online intervention designed to reduce anxiety and depression. Researchers in the study also mentioned the low cost and convenience that can be provided by online platforms.
If you’re looking to manage mental health conditions that may affect your memory, online therapy is available. Online therapy is a flexible way of connecting with a licensed therapist—you can schedule sessions when they’re convenient for you and receive frequent reminders of upcoming appointments, which can be helpful if you experience short-term memory challenges.
Takeaway
What is working memory in simple terms?
Working memory is a type of short-term memory that is crucial for the performance of everyday cognitive tasks. It involves the active maintenance and flexible updating of task-relevant information, such as items, goals, and strategies. This memory has a limited capacity and is designed to resist interference, functioning as a temporary storage system that aids in learning, problem-solving, reasoning, and comprehension. These everyday skills rely on our ability to retain and manipulate information quickly and accurately.
Working memory acts like a computer system where we store information and process it to carry out tasks. It's an active part of our cognition, holding and manipulating all the necessary information we need to access at any moment. For instance, when solving a complex math problem, working memory helps us keep track of the numbers and calculations as we work through the problem.
Working memory distinctly differs from long-term memory, which refers to the long-term storage of information saved over one's lifetime. While long-term memory stores a wide array of information — from facts and concepts to personal experiences — working memory is concerned with the here and now, focusing on the information we need immediately for cognitive tasks. This difference highlights the unique role of working memory in our day-to-day cognitive functions, underscoring its importance in enabling us to think, learn, and process information effectively.
What is the meaning of memory work?
Memory work refers to a deliberate effort to improve and enhance one's memory. This process can include various techniques, strategies, or practices to strengthen the ability to retain and recall information. Memory work can be particularly beneficial for individuals with weaker working memory, as it helps them compensate for any limitations in their cognitive functioning.
People can engage in different types of memory work, including mnemonic techniques, memory training exercises, and cognitive strategies. These methods all aim to improve working memory capacity and performance by enhancing the efficiency of encoding and retrieval processes. Individuals can strengthen their working memory skills and enhance their overall cognitive functioning by engaging in regular memory work.
Memory work is not a one-size-fits-all approach. Working memory problems show up in various ways, and thus, the techniques used for memory work may vary from person to person. For example, children with attention deficit hyperactivity disorder (ADHD) may benefit from cognitive training exercises, while individuals with age-related working memory decline may benefit from mnemonic techniques.
Why is it called working memory?
If you imagine the human mind as a computer, working memory functions like the system's random-access memory (RAM). Like RAM, working memory is temporary and can be accessed quickly, allowing us to perform cognitive tasks efficiently. It is called "working" memory because it is actively used during mental activities, such as problem-solving and decision-making.
The Working Memory Model, described by Alan Baddeley and Graham Hitch in 1974, posits that working memory consists of four components: the central executive, phonological loop, visuospatial sketchpad, and episodic buffer. The central executive directs attention to relevant information and coordinates the other components. The phonological loop deals with auditory and verbal information, while the visuospatial sketchpad handles visual and spatial information. Lastly, the episodic buffer integrates information from the other components and serves as a temporary storage system for the working memory.
Before this, working memory was often referred to as "short-term memory," but Baddeley recognized that this type of memory involved more than just the storage of information. He proposed that working memory also includes attentional control and manipulation processes, making it an essential component of our cognitive abilities.
Where is the working memory?
A complex network of brain regions supports working memory. This memory function is primarily associated with the fronto-parietal brain regions. These areas encompass the prefrontal cortex, which plays a pivotal role in executive functions like decision-making and problem-solving, the cingulate cortex, and the parietal cortices. These regions are integral to processing and temporarily holding information for intricate cognitive tasks.
The prefrontal cortex enables the execution of tasks that demand mental agility and focus. The parietal cortices also affect the processing speed and accuracy of working memory. Other brain areas, such as the hippocampus, basal ganglia, and cerebellum, contribute to different aspects of working memory.
Research by Clayton Curtis, an associate professor at New York University, has shown that these specific regions demonstrate persistent neural activity during memory delays, further highlighting their involvement in working memory. This continual activation allows us to hold information in our minds for a short period, which is essential for completing cognitively demanding tasks.
Damage or dysfunction in these brain regions can impair working memory and cognitive functions. Therefore, it is crucial to support the health and function of these brain areas to maintain optimal working memory abilities.
Why is working memory important?
Working memory issues can significantly impact daily functioning and academic success. For example, children with weaker working memory may have difficulty following instructions, remembering information for exams, or staying focused in class. Adults with working memory problems may face challenges with multitasking, organization, and time management.
Improving working memory skills can also improve other cognitive functions, such as attention, reasoning, and problem-solving. Our ability to remember information and use it effectively is crucial for learning, problem-solving, and decision-making. It also significantly affects language comprehension, reading comprehension, and mathematical skills.
How do you explain working memory to a child?
Some children may understand the concept of working memory better when it is compared to a "mental sticky note." Just like how we use physical notes to remember important things, our brain has a temporary storage system that allows us to hold onto information while using it. This storage helps us complete tasks without simultaneously keeping all the information in our minds.
Other children may require a more visual explanation, such as comparing working memory to a computer's "save" and "load" functions. Our brain saves information into working memory, uses it for a new task, and reloads new information when needed.
Explaining working memory to children can help them better understand their cognitive abilities and be more aware of how they learn and process information. No matter how you explain it, remember to emphasize that everyone's working memory abilities are unique and can improve with practice and the right techniques.
Who defined working memory?
While Alan Baddeley and Graham Hitch are credited with developing the Working Memory Model, the use of the term "working memory" can be traced back to Miller, Galanter, and Pribram's 1960 book "Plans and the Structure of Behavior." Other researchers, such as Atkinson and Shiffrin in 1968, also referred to working memory under different names before Baddeley's work.
The term "working memory" has since become a fundamental concept in cognitive psychology and is widely used in research on memory, attention, and executive functions. Its importance continues to be emphasized in understanding human thought processes and behaviors.
What helps working memory?
To improve working memory, a helpful approach is to teach strategies that enhance its efficiency. Like a mental workspace, working memory benefits greatly from methods that help organize and process information more effectively.
One effective strategy is the use of visualization. Visualization involves creating mental images of the information one needs to remember. For instance, if a child is trying to remember the correct order of planets in the solar system, they can create a visual map or picture to help them remember. This method helps reduce the load on working memory by providing a visual aid for retrieval.
Another helpful strategy is chunking, where information is organized into smaller, more manageable chunks. For example, remembering a long list of numbers can be easier if broken down into groups of two or three digits. This technique reduces the cognitive demand on working memory and allows for better retention of information.
Rehearsal or repetition is also important. Regularly reviewing information helps reinforce it in the mind, making it more accessible when needed. This approach could include repeating a list of items, practicing a set of instructions, or reviewing notes from a class.
Mnemonic devices can be particularly helpful as well. These are creative ways to remember information, like using acronyms or rhymes. For example, using the acronym “HOMES” to remember the Great Lakes — Huron, Ontario, Michigan, Erie, and Superior.
Additionally, maintaining a well-organized and distraction-free environment can support working memory. Reducing external distractions allows for better focus and concentration, making processing and retaining information easier.
Is working memory effective?
Working memory is an effective cognitive tool that helps us complete tasks and process information efficiently. However, like any other cognitive function, it can vary in effectiveness among individuals. Some may have stronger working memory abilities than others, but many people can improve their working memory skills with practice and the right techniques.
Working memory is a dynamic aspect of our cognition that can be strengthened through various activities and training programs. By understanding the importance of working memory and implementing strategies to enhance its efficiency, we can effectively support our cognitive functioning and improve how our brain processes and remembers information.
What is an example of a working memory?
An example of working memory in action can be seen when someone uses a shopping list. Imagine you're at the grocery store with a list of items to buy. You use working memory to keep track of that list in your mind as you navigate the aisles. As you pick up each item and check it off the list, your working memory updates in real time, helping you remember which items you've already collected and which ones you still need to find.
This process involves more than just recalling the items on the list. It also includes the ability to organize the information (like grouping items by their location in the store), prioritize (deciding which items to pick up first), and update the information (remembering which items have already been placed in the cart). Your working memory manages all these tasks.
If you forget your physical list at home, you rely even more on your working memory to recall the items you need to buy. This process might involve visualizing the list in your mind or remembering the items in the order you wrote them down. Your working memory allows you to hold onto and manipulate this information for the duration of your shopping trip.
In this way, working memory helps us perform daily tasks, make decisions, and store information for future use. While a shopping list is just one example, working memory works in many other situations, from following multi-step instructions to solving complex problems. It plays a crucial role in our cognitive abilities and should be nurtured and supported for optimal functioning.
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