What Is Working Memory? Its Relationship with Dual N-Back Explained [2025]

What Is Working Memory?

Working memory is a cognitive system that temporarily holds information while simultaneously processing and manipulating it. This concept, introduced by Baddeley and Hitch in 1974, has become one of the most important concepts in modern cognitive psychology.

Working memory is often called the "brain's notepad" — it's the cognitive foundation for thinking, learning, and problem-solving.

Everyday Examples

Working memory is constantly at work, often without us realizing:

Mental arithmetic — When calculating "23 × 4," you hold 23 in mind while performing the multiplication
Reading — Remembering the beginning of a sentence while reading the end to understand meaning
Conversations — Holding what someone said while formulating your response
Cooking — Remembering recipes while managing multiple tasks simultaneously

Working Memory vs. Short-Term Memory

Many people confuse working memory with short-term memory, but there are important differences.

Feature	Short-Term Memory	Working Memory
Function	Temporarily holds information	Holds and processes information
Example	Remembering a phone number	Mental arithmetic
Nature	Passive	Active
Cognitive Load	Low	High

Difference Between Short-Term and Working Memory

Short-term memory example: Remembering "090-1234-5678" for a few seconds

Working memory example: Solving "42 + 35 - 17" mentally (holding numbers while performing calculations)

The Working Memory Model: Four Components

Baddeley's working memory model consists of four main components.

Central Executive

The "commander" that oversees everything. It handles attention switching, information selection, and controls other components.

Phonological Loop

Processes verbal and auditory information. It works when you repeat phone numbers in your head or understand language.

Visuospatial Sketchpad

Processes visual and spatial information. Used when visualizing maps or remembering object locations.

Episodic Buffer

Integrates different types of information. Links visual and auditory information and connects with long-term memory.

Working Memory Capacity: The Limit of 4

Working memory has a limited capacity.

The Magical Number 4

While Miller (1956) originally proposed we can hold "7±2" items, recent research (Cowan, 2010) suggests approximately 4 items is a more accurate limit.

Although working memory capacity is limited, you can handle more information by using "chunking" strategies to organize information more efficiently.

Capacity and Intelligence

Research shows that working memory capacity strongly correlates with fluid intelligence — the ability to solve new problems. Working memory task performance is also linked to IQ test scores.

What Happens When Working Memory Is Weak?

When working memory function declines, various problems can arise.

Academic Impact

Poor reading comprehension — Forgetting the beginning of sentences makes understanding difficult
Increased calculation errors — Forgetting intermediate numbers
Difficulty following instructions — Unable to remember multi-step instructions

Daily Life Impact

Difficulty following conversations — Forgetting previous content when topics change
Struggles with multitasking — Unable to process multiple things simultaneously
Forgetfulness — Thinking "I need to do something" but immediately forgetting

Connection to ADHD

Working memory problems are strongly associated with ADHD (Attention-Deficit/Hyperactivity Disorder). A 2025 study reported that Dual N-Back training improved cognitive performance in young adults with ADHD.

The Relationship Between Dual N-Back and Working Memory

Dual N-Back is scientifically researched as an effective method for training working memory.

Why Dual N-Back Trains Working Memory

1
Dual-Task Load
Processing both visual (position) and auditory (sound) information simultaneously activates multiple working memory components at once.
2
N-Back Comparison
Constantly holding "information from N trials ago" while processing new information trains both retention and processing aspects of working memory.
3
Adaptive Difficulty
The N-level automatically adjusts based on performance, ensuring optimal training load at all times.
4
Central Executive Strengthening
Managing two different tasks simultaneously strengthens the central executive — the "commander" of working memory.

Scientific Evidence

The effects of Dual N-Back training have been verified in numerous studies:

Study	Finding
Jaeggi et al. (2008)	19 days of training improved fluid intelligence
Au et al. (2015)	Meta-analysis confirmed small to moderate effects
2024 Mobile Study	Smartphone training also improved working memory
2025 ADHD Study	Improved WAIS-IV performance in adults with ADHD

Research reports that after 16+ training sessions, functional connectivity in the right inferior frontal gyrus increased and correlated with working memory improvements.

How to Train Working Memory

Besides Dual N-Back, there are other ways to train working memory.

Effective Training Methods

Dual N-Back

The most researched working memory training method. Efficiently trains memory through dual visual-auditory tasks.

Meditation & Mindfulness

Enhances attention and focus, contributing to improved working memory performance.

Aerobic Exercise

Increases blood flow to the brain and enhances prefrontal cortex function, improving working memory.

Quality Sleep

Sleep deprivation negatively affects working memory. 7-8 hours of quality sleep is essential.

Getting Started with Dual N-Back Training

If you want to effectively train your working memory, check out How to Start Dual N-Back and begin training today.

Recommended Training Plan:

20-25 minutes per day
4-5 times per week
At least 2-4 weeks of consistent practice
Start at N=2 and level up at 80%+ accuracy

Frequently Asked Questions

Q: What is working memory?

Working memory is a cognitive system that temporarily holds and processes information. Unlike short-term memory, it doesn't just store information but actively manipulates it. It's used in everyday activities like calculations, reading comprehension, and conversations.

Q: What's the difference between working memory and short-term memory?

Short-term memory simply holds information temporarily, while working memory actively manipulates and processes that information. For example, remembering a phone number is short-term memory, but doing mental arithmetic involves working memory.

Q: Can Dual N-Back improve working memory?

Yes, numerous studies have confirmed that Dual N-Back training improves working memory capacity. This task effectively trains multiple components of working memory by simultaneously processing visual and auditory information and comparing it with past stimuli.

Q: Is working memory capacity fixed?

Generally, working memory can hold about 4 items simultaneously. While once thought to be 7±2 (the "magical number"), recent research suggests approximately 4 is the limit. However, training can help you use working memory more efficiently.

Q: What happens if working memory is weak?

Weak working memory can lead to poor reading comprehension, calculation errors, difficulty following conversations, and struggles with multitasking. It's also associated with ADHD and learning difficulties.

Summary

Working memory is a crucial cognitive function that forms the foundation for thinking, learning, and problem-solving.

Key Points:

Working memory is the "brain's notepad" that holds and processes information
Capacity is limited (about 4 items) and strongly correlates with intelligence
Dual N-Back is a scientifically proven working memory training method
Consistent training can improve working memory function

By training your working memory, you can expect improvements in focus, learning ability, and problem-solving skills. Start training with the Dual N-Back app today.