How to Start Dual N-Back: Complete Beginner's Guide [2025]

Before You Start

Dual N-Back is a scientifically proven brain training method for improving working memory. This guide will walk you through everything from downloading the app to completing your first training session.

By the end of this article, you'll understand the basic controls and be ready to complete your first session.

What You'll Need

Smartphone (iOS or Android)
Earphones (recommended but optional)
Quiet environment (5 minutes of focus time)

Step 1: Download the App

Let's start by downloading the Dual N-Back app.

1
Open App Store or Google Play
Open the App Store (iPhone) or Google Play (Android) on your smartphone.
2
Search for 'Dual N-Back'
Type "Dual N-Back" in the search bar.
3
Install the App
Find the Dual N-Back app and tap the install button. It's free to download.

Step 2: Understanding the Interface

When you launch the app, you'll see the game screen. Let's understand each element.

Screen Layout

The following diagram shows the basic gameplay of Dual N-Back:

Watch this video to see the actual gameplay:

3x3 Grid

Made up of 9 squares. One square lights up each trial - this is the "position" stimulus.

Response Buttons

Two buttons: "Sound" and "Position". Press when the current stimulus matches one from N trials ago.

N-Level Display

Shows your current level (e.g., N=2). This number indicates how many trials back you're comparing.

Timer

Shows remaining time in the session. You can choose 30-90 seconds in settings.

Step 3: Learn the Basic Rules

The rules of Dual N-Back are simple once you get the hang of it.

What Does "N Trials Ago" Mean?

The core of Dual N-Back is determining whether the current stimulus matches the one from N trials ago.

N=2 (2-Back) Example

Compare with stimuli from 2 trials ago:

Trial	Position	Sound	Action
1st	Top-left	A	(No comparison target yet)
2nd	Center	B	(No comparison target yet)
3rd	Top-left	C	Position matches 1st! → Press "Position"
4th	Bottom-right	B	Sound matches 2nd! → Press "Sound"
5th	Center	A	Position differs from 3rd, Sound differs from 3rd

When to Press the Buttons

Situation	Action
Position matches N trials ago	Press "Position" button
Sound matches N trials ago	Press "Sound" button
Both match N trials ago	Press both buttons
Neither matches	Press nothing

Important Point

The buttons are disabled during the first N trials because there's nothing to compare with. For N=2, responses become possible from the 3rd trial; for N=3, from the 4th trial. This is not a bug - it's normal behavior.

Step 4: Complete Your First Session

Now let's actually play!

1
Check Settings
Start with default settings (N=2, appropriate session length). Adjust later as you get comfortable.
2
Put on Earphones
Earphones help you hear the audio stimuli clearly (optional but recommended).
3
Tap Play
Tap the play button in the center. The session starts after a brief pause.
4
Focus on the Stimuli
Concentrate on the grid position and the letter sounds.
5
Press When There's a Match
When a stimulus matches one from N trials ago, press the appropriate button (Sound/Position).

Tips for Your First Session

Don't aim for perfection - Around 50% accuracy is fine at first
Don't rush - You have time between stimuli to decide
Track both - Keep attention on both position and sound

Scoring System

Understand how the app judges correct and incorrect responses.

Result	Description	Color
Correct	Pressed button and matched N-back	Green
Miss	Should have pressed but didn't	Red
Wrong	Pressed but didn't match N-back	Yellow

Score is calculated as "Correct - Miss/2". Rather than pressing aggressively and getting many wrong answers, pressing only when confident leads to more stable scores.

Customizing Settings

The app has several adjustable settings.

Main Settings

Setting	Range	Recommended (Beginners)
N-Level	1-8	2 (default)
Session Time	30-90 sec	30-60 sec
Stimulus Interval	Adjustable	Default

Recommended Settings for Beginners

N-Level=2 - The optimal starting point, neither too easy nor too hard
Session Time=30-60 sec - A length where focus is sustainable
Multiple sessions - Aim for 15-20 minutes daily

Level-Up/Level-Down System

The app has automatic difficulty adjustment.

Level-Up Conditions (Must meet ALL three)

Total score 70% or higher
Sound score 65% or higher
Position score 65% or higher

Level-Down Condition

Total score below 30%

The level-up conditions are intentionally strict. This ensures you've truly mastered a level before advancing. Don't rush - focus on achieving consistent scores at your current level before moving up.

Result Screen Messages

Score	Message
80%+	Awesome
70%+	Great (Can level up)
50%+	Good
20%+	Nice Try
Below 20%	Never Give Up

Your First Week

Consistency is key with Dual N-Back. Here's a recommended schedule for your first week.

Day	Goal	Notes
Day 1	Learn the rules	2-3 sessions while reading this guide
Days 2-3	Get comfortable	10 min/day at N=2
Days 4-5	Improve accuracy	15 min/day, aim for 50%+ consistently
Days 6-7	Build the habit	15-20 min/day at the same time

Frequently Asked Questions (FAQ)

Q: What do I need to start Dual N-Back?

You just need a smartphone (iOS or Android). The Dual N-Back app is free to download, and no special equipment is required. Earphones are recommended for better audio clarity.

Q: What N-level should beginners start at?

Beginners should start at N=2 (2-Back). This is also the app's default setting. N=1 is too easy to be effective, while N=3 and above is too difficult for beginners.

Q: How long is one training session?

The app offers session lengths from 30 to 90 seconds. While individual sessions are short, aim to do multiple sessions to reach 15-20 minutes of daily training.

Q: Why can't I press the buttons during the first N trials?

Dual N-Back requires comparing current stimuli with stimuli from N trials ago. During the first N trials, there's nothing to compare with. For N=2, responses become possible from the 3rd trial. This is normal behavior.

Q: What are the level-up and level-down conditions?

Level-up requires a total score of 70% or higher, with both sound and position scores at 65% or higher. Level-down occurs when the total score falls below 30%. The difficulty adjusts automatically, so you can progress at your own pace.

For more questions, see Dual N-Back FAQ: Answering Beginner's Questions.

Summary

Key takeaways for getting started with Dual N-Back:

Easy to start - Just need a smartphone
Start at N=2 - Default settings work great
First N trials have no responses - Normal behavior, no comparison target
70%+ to level up - Progress steadily, don't rush
Aim for 15-20 min/day - Consistency is most important

It may feel challenging at first, but after a week of practice, you'll definitely notice improvement. Start today and boost your brain's performance!

For more details on the scientific benefits and evidence behind Dual N-Back training, see our guide on Dual N-Back Benefits: A Complete Evidence-Based Guide.