How to Improve Working Memory: 8 Evidence-Based Strategies

Last updated: June 1, 2025

Can working memory actually be improved?

Yes, but with important caveats. Research shows that specific working memory training can improve performance on trained tasks and some closely related tasks. The evidence for broad, lasting improvements in general intelligence is weaker. The strategies below show the most consistent evidence: some directly train working memory capacity, while others reduce cognitive load so your working memory works more efficiently.

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What is working memory and why does it matter?

Working memory is the system that holds information in mind while you use it — reading a sentence and understanding its meaning, doing mental arithmetic, following multi-step instructions, or carrying on a conversation. It is one of the strongest predictors of academic achievement and everyday cognitive performance. Adults can typically hold about 4–7 items in working memory at once.

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8 Strategies to Improve Working Memory

1. Dual N-Back Training

The dual n-back task requires you to track two simultaneous streams of information (visual and auditory) and identify when a stimulus matches what appeared N steps earlier. A 2014 meta-analysis in Psychological Bulletin found it produced consistent improvements in working memory tasks. Apps like Dual N-Back by Brain Workshop offer free versions. Start with n=2 and work up.

2. Chunking

Chunking is the practice of grouping items into meaningful units to expand effective working memory. Instead of remembering "8, 6, 7, 5, 3, 0, 9" as seven digits, you group them as "867-5309" — two chunks. This is why phone numbers are formatted with hyphens. Practice identifying natural groupings in information you need to retain.

3. Regular Aerobic Exercise

Physical exercise has the strongest real-world evidence for improving working memory. A 2014 review in Neuroscience & Biobehavioral Reviews found that both acute exercise and regular training improved executive function including working memory. Aim for 150 minutes per week of moderate aerobic activity — the minimum recommended by WHO for cognitive benefit.

4. Sleep Optimization

Sleep is when the brain consolidates memory and clears metabolic waste. Chronic sleep restriction (below 7 hours) demonstrably impairs working memory performance. A single night of full sleep recovery can largely restore working memory function after sleep deprivation. Prioritize 7–9 hours for adults.

5. Mindfulness Meditation

A 2010 study by Jha et al. found that 8 weeks of mindfulness training improved working memory capacity in a group of US Marines, compared to controls. The mechanism appears to involve improved attentional control and reduced mind-wandering, which frees up working memory resources. Even 10–15 minutes of daily focused breathing practice can produce benefits over 2–4 weeks.

6. Reduce Multitasking

Task-switching imposes a cognitive load that depletes working memory. Research by Meyer and Kieras (1997) showed that switching between tasks costs time and errors because the brain must reload task rules into working memory each time. Working on one thing at a time, and using external lists or systems to offload information, frees working memory for the task at hand.

7. Use Spaced Repetition

Spaced repetition systems (like Anki) systematically rehearse information at intervals that match the natural forgetting curve. By regularly retrieving stored information, you strengthen long-term memory, reducing the burden on working memory during tasks that draw on that knowledge.

8. Digit Span Practice

A classic working memory exercise: have someone read a random sequence of digits and repeat them back, then gradually increase the length. Practice daily, extending until you can reliably hold 8–9 digits. This directly mirrors the digit span subtest of the WAIS.

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How long until you see results?

Most working memory training studies show measurable improvements in 4–8 weeks of consistent daily practice (15–20 minutes per day). Cognitive benefits from exercise and sleep improvement often appear within days.

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Frequently Asked Questions

Does brain training actually improve IQ?

Specific training improves performance on trained and closely related tasks. Evidence for broad IQ gains is much weaker. The most reliable "cognitive training" remains education, exercise, and quality sleep.

How many items can working memory hold?

Most adults hold approximately 4 ± 1 items in working memory, per Miller (1956) and subsequent revisions by Cowan (2001). With chunking, the effective capacity is much larger.

Is working memory the same as short-term memory?

They overlap but are distinct. Short-term memory passively holds information; working memory actively processes it. Working memory is considered a more powerful and predictive construct.

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Test Your Working Memory

See where you start with our free working memory test — 15 questions, instant result. For entertainment and educational purposes only.