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Tools to Enhance Working Memory & Attention

Notes

• Working memory follows an upside down U shaped function with respect to dopamine levels in the prefrontal cortex.
• If dopamine levels are too low or too high, working memory suffers.

Protocols for Increasing Dopamine and Working Memory

1. 😴 Non Sleep Deep Rest (NSDR)
2. i.e. a 20-30 minute nap
3. 🥶 Cold exposure
4. e.g. 30s - 3m cold shower
5. cold enough to be uncomfortable
6. Increases catecholamines
7. ⚠️ Do not hyperventilate or hold your breath while in cold water.
8. 🎧 Binaural beats during or before tasks
   1. Scientific studies demonstrate improvements in working memory, but not necessarily dopamine
9. 💊 Over the counter supplements
   1. L-tyrosine - very high doses produce a small effect; not recommended
   2. Mucuna pruriens (L-DOPA) - discuss with your doctor; roughly equivalent to L-DOPA, a prescription drug
10. ⚕️ Prescription drugs for ADHD
    1. Adderall
    2. Ritalin