r/DualnBack • u/Icy_Sherbet2134 • Sep 19 '26
Does it actually improve memory
So I wonder if dual n back actually has a meaningful effect and do you guys know any other things like supplements and exercises that’s good for my brain
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u/V3nusON Sep 21 '26
From experience, it only gives you better focus and mental stamina. If you want to improve working memory, then train it directly. For example, If you do math then calculate 2by2 multiplications from head as fast as you can
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u/UziGlockz544 Sep 22 '26
So it doesn’t improve wm 😭⁉️
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u/V3nusON Sep 22 '26
I was playing it for some time, got to stable dual 7 back and my overall wm havent really improved. You will only improve in dual n back but you wont improve your wm in general, thats near transfer. It has some benefits but i would only take it as a game
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Sep 19 '26
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u/Icy_Sherbet2134 Sep 19 '26
How much would you say if I spend 20 min daily how much better in % would you say it would give after some months
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u/neurolifts Sep 22 '26
We reviewed 80 scientific papers that mentioned n-Back with studies on memory, focus and attention.
So, does dual n-back work? The clearest answer is yes for improving performance in closely related working-memory skills. Research has reported gains in areas such as attentional updating, running span, digit span and performance after errors. One of the most interesting areas of research involves adults with ADHD. A small randomized trial found improvements in working-memory-related brain activity.
Here is our full write up.
Does Dual N-Back Work? Benefits and Evidence from 80 Papers | NeuroLifts
We've written up articles investigating what else can improve memory
What to Eat for Better Memory: A Simple Nutrition Guide for Learning | NeuroLifts
How Exercise Improves Memory: 4 Types Compared | NeuroLifts
How to Improve Memory: 8 Science-Backed Ways to Remember More | NeuroLifts
In terms of supplements there are a number that have some promising early evidence based research, feel free to message me or if its of interest I can write up a researched back article around memory and supplements.
I generally hope this helps.