Never combine hyperventilation breathing or breath holding with deliberate cold exposure, as this can lead to passing out or death; always keep these two practices completely separate for safety.
Perform Non-Sleep Deep Rest (NSDR) or yoga nidra protocols to significantly increase baseline dopamine levels in the brain, potentially by as much as 60%, which is beneficial for working memory.
Engage in deliberate cold exposure (cold plunge, shower, or cold water immersion) safely to significantly increase circulating dopamine levels, potentially doubling or tripling them.
For individuals with already high working memory capacity, excessively increasing dopamine levels (e.g., with high doses of dopamine agonists) can actually degrade working memory performance, following an inverted U-shape function.
If you have a low working memory span, increasing dopamine levels (e.g., through dopamine agonists like bromocriptine, under medical supervision) can significantly improve working memory performance.
Engage in yoga nidra or Non-Sleep Deep Rest (NSDR) protocols, even short 10-minute sessions, to greatly restore levels of cognitive and physical energy.
Utilize meditation apps like Waking Up to explore different types and durations of meditation, which can place the brain and body into various states and deepen understanding of consciousness.
Consider taking a cold shower or engaging in deliberate cold exposure 30-60 minutes prior to any working memory task or activity requiring increased focus, as it could theoretically enhance performance due to increased catecholamines.
For deliberate cold exposure, aim for a duration of 30 seconds to three minutes in water cold enough to be uncomfortable and require effort to stay in, but safe enough to avoid harm.
When trying NSDR or yoga nidra, aim for 20-30 minutes initially, or even a 10-minute session, to experience its benefits in increasing dopamine and improving cognitive performance.
Before considering Mucuna pruriens supplementation, which potently increases dopamine and is akin to the prescription drug L-DOPA, absolutely consult your doctor first.
If approved by a healthcare provider, start with a very low dose of Mucuna pruriens, such as 250-500 milligrams, to find the minimal effective dose for improving working memory and attention, given its potent dopamine-increasing effects.
Supplementing with L-tyrosine can increase dopamine and has been shown to improve working memory capacity, particularly in multitasking environments.
While studies used very high doses (e.g., 150 mg/kg), it’s recommended to start with a minimal effective dose of L-tyrosine, such as 250-500 mg, to experience increased alertness and focus without potentially excessive amounts.
Be mindful that some individuals may experience a ‘crash’ in alertness and focus 3-4 hours after L-tyrosine supplementation, so monitor your response.
When considering dopamine-boosting supplements for working memory, start with L-tyrosine before Mucuna pruriens, as it is further up the biochemical cascade for dopamine production and generally considered less potent.
Consider L-tyrosine (an amino acid precursor to dopamine) and Mucuna pruriens (contains L-DOPA) as over-the-counter supplements that can increase dopamine levels.
Listen to binaural beats (e.g., 40 Hz or 15 Hz, typically with headphones) to potentially achieve small to moderate, and in some cases significant, improvements in working memory performance.
When using binaural beats for working memory improvement, listen to them either during the working memory task or beforehand, as both timings have shown effectiveness in studies.
Improve your ability to task switch and context switch, which is critical for daily life, by optimizing dopamine projections to the basal ganglia.
Improve your ability to eliminate distractors and maintain focus by optimizing dopamine neurons projecting to the prefrontal cortex.
Recognize that prescription drugs and behavioral tools (nutrition, supplements) can synergistically improve brain function and neuroplasticity for working memory and focus, emphasizing that ‘better living through chemistry still requires better living.’
When considering prescription drugs for improving working memory and focus (especially for children), engage in a conversation with your physician, bringing knowledge of both pharmacological and behavioral/supplement-based tools for a comprehensive approach.
For information on prescription drugs like Adderall, Ritalin, or Modafinil that increase dopamine/norepinephrine and can improve working memory and cognitive performance, consult the dedicated ADHD episodes on hubermanlab.com.
Ensure proper hydration and adequate electrolytes (sodium, magnesium, potassium) for optimal brain and body function, as even slight dehydration can diminish cognitive and physical performance.
Dissolve one packet of Element in 16-32 ounces of water and drink it first thing in the morning, and also during any physical exercise, to ensure proper hydration and adequate electrolytes.
For specific information on dopamine or other topics, use the search function on HubermanLab.com with keywords to find relevant podcast timestamps and condensed information in newsletters.
To learn more about the formation and storage of long-term memories and tools to improve them, visit hubermanlab.com and use the search function to find the dedicated memory episode.
For detailed protocols on deliberate cold exposure, including nuances of temperature and duration, access the free cold exposure newsletter at hubermanlab.com under the menu tab.