How Long Does Dual N-Back Take to Work? Training Duration & Frequency Guide [2025]

How Long Does It Take for Dual N-Back to Work?

Starting Dual N-Back training raises common questions: "When will I see results?" and "How much should I train each day?"

This article provides evidence-based answers about optimal training duration and frequency.

What You'll Learn

How long until you feel the effects
Optimal daily training duration
Recommended weekly frequency
Schedule for maximum results
Tips for long-term consistency

What Research Says About Training Duration

Meta-Analysis Findings

Combined analyses of multiple studies report these median values:

Metric	Median Value
Total Training Time	6.67 hours
Number of Sessions	15 sessions
Time per Session	~27 minutes

Reference: Working memory training revisited: A multi-level meta-analysis

Common Research Protocols

4-Week Protocol

5 days per week, 20-30 minutes daily. Total: ~10 hours. The standard duration used in many studies.

5-Week Protocol

5 days per week, 20-30 minutes for 5 weeks. Total: ~12.5 hours. Expected to produce more stable effects.

Short-Intensive

2-3 weeks of concentrated training. Initial effects are achievable, but additional training may be needed for lasting impact.

Maintenance Training

1-2 sessions per week ongoing. Used to maintain effects after the initial training period.

When to Expect Results

Initial Effects at 2-4 Weeks

Most research observes working memory improvements after 2-4 weeks of training.

Research Example: 4-Week Training Effects

Jaeggi et al. (2008) study findings:

Participants: Healthy adults
Training Duration: Groups trained for 8, 12, 17, or 19 days
Results:
- All groups showed working memory improvement
- Longer training produced greater effects
- Fluid intelligence scores also improved

This research demonstrated a "dose-response relationship" between training amount and benefits.

Reference: Improving fluid intelligence with training on working memory

Timeline of Brain Changes

fMRI studies examining prefrontal cortex effects show:

1
Week 2
Frontoparietal activity patterns begin to change. This signals the brain starting to adapt to the new task.
2
Weeks 3-4
Increased activity in prefrontal and parietal cortex stabilizes. Neural circuit efficiency improves.
3
Beyond Week 4
Changes extend to subcortical regions (striatum, etc.). Deeper neuroplastic changes occur.

Optimal Daily Training Duration

Recommended: 20-25 Minutes

Research typically uses 15-30 minutes of daily training.

Why 20-25 Minutes is Optimal

Attention Limits: Cognitively demanding tasks show efficiency decline after 20-30 minutes
Research Track Record: Many studies confirm effects within this time range
Habit Formation: A realistic duration that supports daily consistency
Diminishing Returns: Longer sessions don't proportionally increase benefits

Reference: Dual N-Back Working Memory Training in Healthy Adults

Expected Effects by Duration

Daily Time	Monthly Total (5x/week)	Expected Effect
10 min	3.3 hours	Possible initial effects
15 min	5 hours	Basic improvements expected
20 min	6.7 hours	Matches research median
25 min	8.3 hours	More stable effects
30 min	10 hours	Substantial training dose

How Many Times Per Week?

Recommended: 5 Times Weekly

Research most commonly uses a 5-day-per-week (weekdays) protocol.

Training Frequency Research

5x Weekly vs 1x Weekly Study (2023)

A working memory training study in older adults found:

5x Weekly Group: Significant improvements observed
1x Weekly Group: Limited improvements

This demonstrates the importance of frequency. Neuroplasticity requires consistent stimulation.

Reference: Experimental investigation of training schedule on home-based working memory training

Distributed vs. Intensive Training

Distributed (3-5x/week)

Better long-term memory consolidation. Allows the brain time to process and integrate information. Some research suggests distributed training is more effective.

Intensive (Daily)

Useful for achieving effects quickly. However, carries burnout risk.

Schedule for Maximum Results

Recommended Training Plan

1
Week 1: Adaptation Phase
15 minutes daily, starting at N=2. Goal: familiarize yourself with rules and controls. Don't push to increase level.
2
Weeks 2-3: Core Training
20 minutes daily, 5 times per week. Use adaptive difficulty. Train at levels where you maintain ~80% accuracy.
3
Week 4+: Stabilization
Continue 20-25 minutes daily. This is when most people begin noticing effects.
4
Maintenance Phase (After 1 Month)
Continue 3-5 times weekly. Training to maintain benefits. Integrate sustainably into your lifestyle.

Best Time of Day to Train

Morning vs Evening: Which is Better?

Research doesn't clearly favor a specific time, but consider:

Morning Training: Brain is fresh. Easier to build into daily routine
Evening Training: Daily fatigue may reduce focus. However, if you can make it a habit, it works fine

Consistency matters most. Training at the same time daily makes habit formation easier.

How Long Do Effects Last?

Research on Long-Term Effects

How long do benefits persist after training ends?

Study	Follow-up Period	Result
Klingberg et al. (2005)	3 months	Effects maintained
Alloway et al. (2013)	8 months	Effects maintained
Meta-analysis (2016)	Short-term	Reliable effects, but long-term limited

Importance of Maintenance Training

Many researchers recommend maintenance training to preserve long-term benefits:

1-2 sessions per week, 15-20 minutes each
Continue at reduced frequency rather than stopping completely
Every 3-6 months, do a "booster period" returning to 5x weekly

Frequently Asked Questions (FAQ)

Q: How many minutes per day should I do Dual N-Back?

Research suggests 15-30 minutes per day is optimal. Most studies use 20-25 minutes per session. Training longer doesn't proportionally increase benefits due to diminishing returns.

Q: How many weeks until I see results?

Most studies observe initial improvements after 2-4 weeks. However, 4-5 weeks of consistent training is recommended for more stable effects. The median across studies is 15 sessions totaling 6.67 hours.

Q: How many times per week should I train?

5 times per week (weekdays) is the most common research protocol. Training 3 times per week can also be effective, but consistency is key. Once weekly shows limited effects.

Q: Should I train every day? Do I need rest days?

Research typically uses 5-day-per-week protocols. Weekend rest allows the brain time to consolidate information. Consistent habit formation matters more than daily training.

Q: Are the effects permanent? What happens if I stop training?

Effects may gradually diminish after stopping. Some studies show benefits lasting 3-8 months post-training, but regular maintenance training is recommended for long-term retention.

Summary: Three Numbers for Effective Training

To experience Dual N-Back benefits, remember these guidelines:

Three Key Numbers:

20 minutes/day - Optimal daily training duration
5 times/week - Recommended weekly frequency
4 weeks - When effects typically begin

Start Today

Don't wait for the perfect schedule. Starting with just 15 minutes today leads to results in 4 weeks.

Check out How to Start Dual N-Back and begin your training today.

References

Jaeggi SM, et al. Improving fluid intelligence with training on working memory. PNAS, 2008. Link
Soveri A, et al. Working memory training revisited: A multi-level meta-analysis of n-back training studies. Psychonomic Bulletin & Review, 2017. PubMed
Stephenson CL, Halpern DF. Improved matrix reasoning is limited to training on tasks with a visuospatial component. Intelligence, 2013.
Au J, et al. Improving fluid intelligence with training on working memory: a meta-analysis. Psychonomic Bulletin & Review, 2015. PDF
Frontiers in Psychology. Experimental investigation of training schedule on home-based working memory training in healthy older adults, 2023. Link