mind

Working Memory Improvement

Working Memory Improvement refers to better performance on tasks that assess working memory: holding and using information over a short period. It describes an outcome, not a specific treatment, product, or diagnosis, and it is distinct from a general claim of improved memory in every situation.

A focused look at Working Memory Improvement and its place within the mind category.

21Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

21 options:3 some evidence2 mixed13 not enough evidence1 not tested in people2 no benefit found

What studies foundSize of effect

CardiopracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 7 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Cardio page
Red Light Therapy (Photobiomodulation)practiceSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Red Light Therapy (Photobiomodulation) page
Hatha YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
After 8 weeks, a randomized trial of 118 healthy adults found better working-memory capacity and efficiency of mental set shifting and flexibility with yoga than with stretching-strengthening. A separate randomized trial of 59 people found only mixing costs decreased, indicating easier retrieval of task sets from working memory.
Open the Hatha Yoga page
High-Intensity Interval Training (HIIT)practiceMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
6 of 8 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis that included randomized and non-randomized human studies found a small improvement in working memory among children and adolescents. Findings disagree: another pooled analysis of randomized trials found no significant working-memory effect.
Open the High-Intensity Interval Training (HIIT) page
Brain Games / PuzzlespracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 44 people, working-memory performance on a digit span task improved with aerobic exercise and improved further when cognitive activities were added, compared with control (13%). A second trial of 32 found better working-memory measures with one game program than with another.
Open the Brain Games / Puzzles page
Tai ChipracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found improvement on the digital span forward test in 2024, and a 2025 trial of 75 people reported lower working-memory scores on the BRIEF. However, a pooled analysis of randomized trials found no improvement in working memory, concentration, or memory complaints.
Open the Tai Chi page
DancepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found greater working-memory improvement with Zumba than with treadmill exercise among 40 people in its analysis (g=0.34), an effect classified as small.
Open the Dance page
Binaural BeatspracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 4 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 28 people, listening to 15Hz Binaural Beats improved accuracy by 3% over the course of 5 minutes. A separate trial of 29 people found a 0.40-unit increase in working memory function that was not significant, so the findings are not consistent.
Open the Binaural Beats page

Focused Attention MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2024 trial found improved Digit span performance after meditation compared with the control group. A 2021 trial found better performance under medium working-memory demand, but not under high or low demand.
Open the Focused Attention Meditation page
CyclingpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A randomized trial of 55 people found a change in digit span.
Open the Cycling page
YogapracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2026 randomized trial involving 64 people found an increase in Corsi span in the experimental group, indicating improved spatial working memory; the control group showed no significant change.
Open the Yoga page
Laughter Yoga / TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A review pooling randomized and non-randomized human studies reported enhanced verbal working memory. The reviewed studies included people with anxiety disorders or autism spectrum disorder.
Open the Laughter Yoga / Therapy page
Mindfulness MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A trial with 89 participants found improvement on Letter-Number Sequencing from baseline to post-intervention, with the improvement still present at follow-up.
Open the Mindfulness Meditation page
Forest Bathing (Shinrin-yoku)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
Open the Forest Bathing (Shinrin-yoku) page
Alternate Nostril Breathing (Nadi Shodhana)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
An RCT of 40 healthy participants found accuracy in the 2-back condition improved by 6.62% after Alternate Nostril Breathing. The reported change was specific to this working-memory task.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
Open the Meditation page
BreathworkpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a narrative review.
A review describes an 8–9% improvement in cognition associated with memory consolidation, but human evidence has not been established for this finding.
Open the Breathwork page
Strength TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a narrative review.
A review reported that PRET improved working memory, inhibitory control and selective attention compared with mFC.
Open the Strength Training page
Expressive WritingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Expert guidance proposes that expressive writing may improve working memory capacity by reducing intrusive thoughts and cognitive load.
Open the Expressive Writing page
QigongpracticeNo benefit found
Studies looked for a benefit and did not find one.
0 of 2 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A 2023 quasi-experimental study of 41 healthy participants reported that aspects of working memory tended to improve, but studies did not support a working-memory improvement.
Open the Qigong page
Hot BathpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a non-randomized trial.
A quasi-experimental study of 19 people found that short-term and visual recognition memories were maintained in both age groups. The findings did not show improved working memory.
Open the Hot Bath page

Show all 21

Comparing practices

CardioSome evidence it helpsSize of effect: Medium6 trials
Red Light Therapy (Photobiomodulation)Some evidence it helpsSize of effect: Large2 trials
High-Intensity Interval Training (HIIT)Mixed resultsSize of effect: Small6 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it21 listed

Start here

Most likely to help, from the evidence we have

PracticesCardioCertaintyMediumSourceMeta-analysisModerate effect7 other sources
Pooled analyses whose designs were not recorded found improved working-memory performance, including a reaction-time result where lower scores indicate better performance (SMD = -0.52, 95% CI [-0.82, -0.21], p < 0.05). The findings came from people with schizophrenia and other studied populations, rather than establishing the same effect for everyone.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Schizophrenia
Study result
Working memory: SMD = -0.52, 95% CI [-0.82, -0.21], p < 0.05, I² = 53% (reaction time based, lower is better).
Open Cardio
→
PracticesRed Light Therapy (Photobiomodulation)CertaintyMediumSourceRCTLarge effect2 other sources
A 2025 meta-analysis of randomized trials found improved working memory span among 820 people in the outcome analysis (SMD = 1.41). A separate review reported higher accuracy in
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Alzheimers Disease
Mild Cognitive Impairment
Parkinsons Disease
Study result
working memory span (SMD = 1.41, 95% CI: 0.78 to 2.04, P < 0.0001)
Open Red Light Therapy (Photobiomodulation)
→
PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceRCTSmall effectconflicting findings8 other sources
A pooled analysis that included randomized and non-randomized human studies found a small improvement in working memory among children and adolescents. Findings disagree: another pooled analysis of randomized trials found no significant working-memory effect.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Copd
Coronary Artery Disease
Diabetes Type2
Heart Failure
Obesity
+5 more
Study result
HIIT group had moderate to large effect sizes for executive function and working memory.
Open High-Intensity Interval Training (HIIT)
→
PracticesBrain Games / PuzzlesCertaintyMediumSourceClinical4 other sources
In a randomized trial of 44 people, working-memory performance on a digit span task improved with aerobic exercise and improved further when cognitive activities were added, compared with control (13%). A second trial of 32 found better working-memory measures with one game program than with another.
Who was studied
Healthy people and patients
Mild Cognitive Impairment
Study result
the assessment of working memory using the digit span task revealed a positive effect of aerobic exercises, which further improved when combined with cognitive activities compared with the control group.
Open Brain Games / Puzzles
→
PracticesHatha YogaCertaintyMediumSourceClinical2 other sources
After 8 weeks, a randomized trial of 118 healthy adults found better working-memory capacity and efficiency of mental set shifting and flexibility with yoga than with stretching-strengthening. A separate randomized trial of 59 people found only mixing costs decreased, indicating easier retrieval of task sets from working memory.
Who was studied
Healthy people
Study result
Following 8 weeks of yoga practice, participants in the yoga intervention group showed significantly improved performance on the executive function measures of working memory capacity and efficiency of mental set shifting and flexibility compared with their stretching-strengthening counterparts.
Open Hatha Yoga
→

Low probability(14)

PracticesTai ChiCertaintyLowSourceRCTconflicting findings5 other sources
A pooled analysis whose study designs were not recorded found improvement on the digital span forward test (MD: 0.98; 95% CI: 0.47 to 1.48) in 2024, and a 2025 trial of 75 people reported lower working-memory scores on the BRIEF. However, a pooled analysis of randomized trials found no improvement in working memory, concentration, or memory complaints.
Who was studied
Healthy people and patients
Study result
Digital span forward test showed significant improvement (MD: 0.98; 95% CI: 0.47 to 1.48; p=0.0001; I^2=99%)
Open Tai Chi
→
PracticesDanceCertaintyLowSourceRCT1 other source
A pooled analysis whose designs were not recorded found greater working-memory improvement with Zumba than with treadmill exercise among 40 people in its analysis (g=0.34), an effect classified as small.
Who was studied
People with a condition
Study result
Zumba demonstrated greater improvement in working memory compared with treadmill exercise (g=0.34)
Open Dance
→
PracticesBinaural BeatsCertaintyLowSourceClinical4 other sources
In a randomized trial of 28 people, listening to 15Hz Binaural Beats improved accuracy by 3% over the course of 5 minutes. A separate trial of 29 people found a 0.40-unit increase in working memory function that was not significant (P=0.1), so the findings are not consistent.
Who was studied
Healthy people and patients
Study result
Listening to 15Hz BB positively influenced the participants’ accuracy during the course of the 5 minutes by 3%.
Open Binaural Beats
→
PracticesFocused Attention MeditationCertaintyLowSourceClinical3 other sources
A 2024 trial found improved Digit span performance after meditation compared with the control group. A 2021 trial found better performance under medium working-memory demand, but not under high or low demand.
Who was studied
Healthy people
Study result
For working memory, the meditation group significantly improved their Digit span performance post-intervention compared to the control group, as evidenced by a significant time x group interaction, F(1,36) = 5.437, p = 0.025, η_p^2 = 0.131.
Open Focused Attention Meditation
→
PracticesCyclingCertaintyLowSourceClinical2 other sources
A randomized trial of 55 people found a change in digit span (9 ± 21%, P = 0.031).
Who was studied
Healthy people and patients
Autism Spectrum
Study result
digit span (9 ± 21%, P = 0.031)
Open Cycling
→
PracticesYogaCertaintyLowSourceClinical2 other sources
A 2026 randomized trial involving 64 people found an increase in Corsi span in the experimental group, indicating improved spatial working memory; the control group showed no significant change.
Who was studied
People with a condition
Major Depressive Disorder
Migraine
Study result
The experimental group showed a significant increase in Corsi span (t = - 3.97, df = 62, 95% CI [- 0.7, - 0.23], p < 0.001), indicating enhanced spatial working memory. In contrast, the control group showed no significant change in Corsi span.
Open Yoga
→
PracticesLaughter Yoga / TherapyCertaintyLowSourceClinical1 other source
A review pooling randomized and non-randomized human studies reported enhanced verbal working memory. The reviewed studies included people with anxiety disorders or autism spectrum disorder.
Who was studied
Healthy people and patients
Anxiety Disorder
Autism Spectrum
Study result
enhanced verbal working memory
Open Laughter Yoga / Therapy
→
PracticesMindfulness MeditationCertaintyLowSourceClinical1 other source
A trial with 89 participants found improvement on Letter-Number Sequencing from baseline to post-intervention, with the improvement still present at follow-up.
Who was studied
People with a condition
Study result
Linear mixed model analyses showed significant time effects in Letter-Number Sequencing (p = .04)... These improvements were observed from baseline to post-intervention and still persisted at follow-up.
Open Mindfulness Meditation
→
PracticesForest Bathing (Shinrin-yoku)CertaintyLowSourceClinical1 other source
An RCT with 60 participants reported a Digit Span Backward Test result of [F(1,57) = 6.164, p = 0.016].
Who was studied
People with a condition
Study result
Digit Span Backward Test [F(1,57) = 6.164, p = 0.016]
Open Forest Bathing (Shinrin-yoku)
→
PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyLowSourceClinical1 other source
An RCT of 40 healthy participants found accuracy in the 2-back condition improved by 6.62% after Alternate Nostril Breathing. The reported change was specific to this working-memory task.
Who was studied
Healthy people
Study result
accuracy was improved in the 2-back condition after ANB (6%)
Open Alternate Nostril Breathing (Nadi Shodhana)
→
PracticesMeditationCertaintyLowSourceClinical1 other source
AOSPAN working memory: 55.68 ± 17.14 vs 65.11 ± 16.18, t(36) = 2.62, p = 0.013, d = 0.43; repeated testing cannot be excluded
→
PracticesBreathworkCertaintyLowSourceReview1 other source
A review describes an 8–9% improvement in cognition associated with memory consolidation, but human evidence has not been established for this finding.
Who was studied
People with a condition
Study result
SYB practice improves cognition (8–9%) associated with memory consolidation and enhances cardiac function, which is essential for effectively completing mental tasks (Singh)
Open Breathwork
→
PracticesStrength TrainingCertaintyLowSourceReview1 other source
A review reported that PRET improved working memory, inhibitory control and selective attention compared with mFC.
Who was studied
People with a condition
Study result
PRET led to significant improvements in working memory, inhibitory control, and selective attention compared with mFC
Open Strength Training
→
PracticesExpressive WritingCertaintyLowSourceTheoretical1 other source
Expert guidance proposes that expressive writing may improve working memory capacity by reducing intrusive thoughts and cognitive load.
Study result
Expressive writing can improve working memory capacity by reducing intrusive thoughts and cognitive load.
Open Expressive Writing
→

Very low probability(2)

PracticesQigongCertaintyVery lowSourceClinical2 other sources
A 2023 quasi-experimental study of 41 healthy participants reported that aspects of working memory tended to improve, but studies did not support a working-memory improvement.
Who was studied
Healthy people
Open Qigong
→
PracticesHot BathCertaintyVery lowSourceClinical1 other source
A quasi-experimental study of 19 people found that short-term and visual recognition memories were maintained in both age groups. The findings did not show improved working memory.
Who was studied
Healthy people
Open Hot Bath
→

Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 16

Practice	How sure	Effect size	Own trials	What worked in trials
Red Light Therapy (Photobiomodulation)	CertaintyMediumSourceRCT	Large effect	2 trials or pooled analyses
Cardio	CertaintyMediumSourceMeta-analysis	Moderate effect	6 trials or pooled analyses	40–60 min · 2.5–4×/week · 12–16 weeks
High-Intensity Interval Training (HIIT)	CertaintyMediumSourceRCT	Small effect	6 trials or pooled analyses	15–20 min · 2.7–3.2×/week · 7–8 weeks
Brain Games / Puzzles	CertaintyMediumSourceClinical		2 trials or pooled analyses	15–23 min · 2–3.5×/week · 4–6 weeks
Hatha Yoga	CertaintyMediumSourceClinical		2 trials or pooled analyses	60 min · 3×/week · 8 weeks
Tai Chi	CertaintyLowSourceRCT		3 trials or pooled analyses	3×/week · 12–26 weeks
Binaural Beats	CertaintyLowSourceClinical		2 trials or pooled analyses
Focused Attention Meditation	CertaintyLowSourceClinical		2 trials or pooled analyses
Alternate Nostril Breathing (Nadi Shodhana)	CertaintyLowSourceClinical		1 trial or pooled analysis
Cycling	CertaintyLowSourceClinical		1 trial or pooled analysis

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

How interventions help

Interventions linked with working memory improvement differ substantially in timing and continuity. Some findings followed a single acute dose, with changes assessed immediately or within a few hours. Others involved repeated use over days or weeks, including courses lasting 6 weeks, 10 days, 12 weeks, or 180 days. Tai Chi and Cycling represent activity-based approaches rather than supplements, so the evidence covers more than one type of intervention.

The outcome was assessed using different memory tasks and scoring methods, meaning the reported changes are not directly interchangeable. Some studies reported improved test performance, while others reported differences in recall or score-based measures. The size and interpretation of a change therefore depend on the task used and the study design.

Continuous use is not a universal requirement: several interventions were examined after a single dose or short exposure, whereas others were taken daily during a defined course. Persistence after stopping is also not established uniformly; one prenatal Choline (Bitartrate) finding reported a permanent effect, but this should not be generalized to the other interventions or to different populations.

Applicability varies because participants included healthy people, mixed-health groups, and groups whose health status was not specified. Results from one population, timing pattern, or memory test may therefore not translate directly to every person or setting.

Choosing guidance

Choose among these options by matching the study pattern to your goal. Some were examined after a single dose or over only a short period, while others were studied with daily use across several weeks or longer. A short, acute study may be more relevant to someone seeking a near-term effect, whereas longer protocols are more relevant to people willing to maintain a routine; neither design establishes that the benefit will persist outside the studied period.

The options also differ in how directly they apply to people. Tai Chi, Choline (Bitartrate), Bacopa Monnieri, American Ginseng, Ashwagandha, Beetroot Extract, Ginkgo Biloba, L-Theanine, Lavender Extract, Lemon Balm (Melissa), Magnesium, Cycling, Hatha Yoga, Creatine, and MCT Oil have human evidence recorded. Other options rely on reviews, theoretical support, animal research, or evidence that is not classified as direct human evidence, so they are less suitable when human applicability is the main priority.

Health status matters when interpreting the choices. Evidence from healthy adults, mixed groups, or unspecified populations may not transfer to people with a particular condition. Omega-3, for example, was studied in clinical-condition populations, so its findings should not automatically be generalized to healthy adults. Similarly, results associated with a specific age subgroup or patient population may not apply broadly.

No listed option is flagged for conflicting evidence, but that does not make all findings equally dependable. When studies are few, samples are small, effect sizes or statistical details are unavailable, or the evidence comes mainly from a review rather than direct trials, choose with greater uncertainty. The most practical comparison is therefore speed, commitment to a sustained routine, population match, and how directly the evidence reflects humans like you.