Training Working Memory with Dual N-Back: Neuroscience-Backed Improvement [2025]

How Does Dual N-Back Change the Brain?

Dual N-Back training is more than just a "brain training game." The latest neuroscience research shows that this training produces real changes in brain structure and function.

What You'll Learn

Specific effects of Dual N-Back on the brain
Changes in the prefrontal cortex and neural networks
Findings from fMRI and EEG research
Scientific basis for effective training

Brain Regions That Control Working Memory

For the basics of working memory, see our separate article. Here we focus on the brain regions relevant to training.

Dorsolateral Prefrontal Cortex (DLPFC)

The "command center" of working memory. It manages information maintenance, manipulation, updating, and attention control.

Parietal Cortex

Handles visuospatial information processing. Involved in maintaining location information and spatial attention.

Striatum

Critical for information updating. Responsible for replacing old information with new information.

Anterior Cingulate Cortex (ACC)

Involved in error detection and cognitive control. Handles monitoring functions during task performance.

The Frontoparietal Network

Working memory function depends on a network of brain regions called the Frontoparietal Network.

Role of the Frontoparietal Network

This network, centered around the dorsolateral prefrontal cortex and parietal cortex, is responsible for:

Temporary information maintenance: Maintaining activity to hold information
Attention control: Sustaining attention on relevant information while suppressing distractions
Information updating: Replacing old information with new information

A 2024 fMRI meta-analysis confirmed that working memory training produces significant changes in this network.

Neuroscience Research on Dual N-Back Effects

Findings from fMRI Studies

Functional magnetic resonance imaging (fMRI) studies have revealed changes in brain activity resulting from Dual N-Back training.

Key Findings from 2024 fMRI Meta-Analysis

Results from integrating multiple working memory training studies:

Significant neural changes in frontoparietal and subcortical regions
Short-term training shows prominent changes in frontoparietal regions
Long-term training shows prominent changes in subcortical regions (striatum, ACC, insula)
Updating tasks (like N-Back) produce changes in more brain regions than maintenance tasks

Reference: Neural correlates of working memory training: An fMRI meta-analysis

Improved Functional Connectivity in the Right Inferior Frontal Gyrus

A study published in Scientific Reports in 2020 reported particularly noteworthy findings.

1
16 Training Sessions
Participants completed 16 sessions of Dual N-Back training
2
Measured with Resting-State fMRI
Brain activity at rest was measured before and after training
3
Increased Ventral DMN Connectivity
Functional connectivity of the ventral default mode network (DMN) in the right inferior frontal gyrus improved
4
Correlation with Performance
These neural changes correlated significantly with working memory performance improvements

This research shows that training effects extend to the brain's "resting state." In other words, not just during task performance, but the brain's fundamental functional structure changes.

Striatal Activation and Updating Function

Research published in the Journal of Neuroscience showed that Dual N-Back training increases striatal activation.

The Relationship Between Striatum and Information Updating

Study Findings:

Dual N-Back training primarily improves the "updating" process of working memory
This improvement is related to increased neural activation in the striatum
Not a "general enhancement" of frontoparietal regions, but task-specific brain region changes are important

This suggests that Dual N-Back particularly strengthens the brain's "information switching function." In daily life, this applies to situations like following a conversation while responding to new information.

Reference: Transfer after Dual n-Back Training Depends on Striatal Activation Change

Neuroplasticity: How the Brain Changes

What is Neuroplasticity?

Neuroplasticity is the brain's ability to change its structure and function through experience and learning.

Dual N-Back and Neuroplasticity

The brain has the property of "developing when used," similar to muscles. Dual N-Back training promotes changes through neuroplasticity by repeatedly loading the brain regions associated with working memory.

Structural Brain Changes

Working memory training has been found to produce changes not only in brain "function" but also in "structure."

Type of Change	Brain Region	Meaning
Increased white matter density	Intraparietal sulcus, anterior corpus callosum	Increased myelination improves information transmission efficiency
Volume reduction	Bilateral frontoparietal regions	Improved neural efficiency through synaptic pruning
Increased cortical thickness	Right fusiform gyrus, lateral orbitofrontal cortex (age 60+)	Strengthening of areas related to attention control

Is Volume Reduction Bad?

Brain volume reduction might seem negative at first glance, but it's actually a sign of "optimization." Unnecessary synaptic connections are pruned, allowing neural networks to function more efficiently. This is also a characteristic seen in expert brains.

Improved Neural Efficiency

With continuous training, a phenomenon has been observed where the brain activity required to perform the same task decreases.

1
Initial Stage: Widespread Brain Activity
Early in training, many brain regions are activated for task performance
2
Middle Stage: Changed Activity Patterns
Activity increases in specific regions while decreasing in others
3
Mastery Stage: Efficient Processing
Achieving the same performance with fewer neural resources
4
Transfer Effects Emerge
Optimized processing ability extends to other cognitive tasks

Neural Mechanisms Revealed by EEG Research

The Role of Frontal Midline Theta

Electroencephalography (EEG) research has revealed the neural mechanisms of working memory training in greater detail.

Frontal Midline Theta

Reflects cortical-hippocampal interactions. Plays an important role in memory encoding and retrieval.

P2 Component

Reflects the onset of context updating in working memory. Changes with training.

Alpha Wave Suppression

Related to attention focus. Training enables more efficient attention control.

Gamma Wave Synchronization

Involved in information integration and binding. Reflects coordination between different brain regions.

Different Neural Development in Children and Adults

Recent research shows that patterns of neural change from working memory training differ between children (ages 9-11) and adults.

Because children's brains are still developing, plasticity from training may be greater, but individual differences also tend to be larger.

Clinical Applications: ADHD and Working Memory Training

Findings from 2025 ADHD Research

A study published in Brain Sciences in 2025 examined the effects of Dual N-Back training on young adults with ADHD.

Study Overview

Participants: 106 (non-medicated ADHD, medicated ADHD, controls)
Training: At least 18 daily sessions over one month
Conditions: Fixed 1-Back or Adaptive Dual N-Back
Results: Significant improvement in WAIS-IV Working Memory performance

Reference: Boosting Working Memory in ADHD: Adaptive Dual N-Back Training

This research suggests that Dual N-Back training may be effective for clinical populations with working memory problems.

Scientific Approach to Maximizing Effects

Optimal Training Conditions

Effective training methods derived from neuroscience research:

1
Adaptive Difficulty Adjustment
Use a system that automatically adjusts N level based on performance. By consistently applying appropriate load to the brain, you maximize neuroplasticity.
2
20-25 Minutes Daily
The standard duration used in most studies. Too short and effects are weak; too long and fatigue reduces quality.
3
Continue for 4+ Weeks
Changes in frontoparietal regions appear relatively early, while subcortical changes become more pronounced with longer training.
4
Adequate Rest and Sleep
Memory consolidation and neuroplasticity are promoted during sleep. Essential for establishing training effects.

Habits That Enhance Effects

Aerobic Exercise

Increases brain blood flow and promotes BDNF (brain-derived neurotrophic factor) secretion. Enhances neuroplasticity.

Adequate Sleep

7-8 hours of quality sleep promotes memory consolidation and neural repair.

Meditation & Mindfulness

Improves attention control and complementarily strengthens prefrontal cortex function.

Balanced Diet

Consume nutrients necessary for brain health, such as omega-3 fatty acids.

Comparison with Other Training Methods

Dual N-Back vs Memory Techniques

A 2021 study in Scientific Reports compared the effects of Dual N-Back and memory techniques (Method of Loci).

Comparison	Dual N-Back	Method of Loci
Effect on trained tasks	High	High
Transfer effects	Superior	Limited
Neural changes	Frontoparietal network	Hippocampus & visual cortex
Daily application	Broad	Limited to memory tasks

Dual N-Back was shown to be superior in "transfer effects" to tasks other than those trained.

Reference: Dual n-back vs Method of Loci

Frequently Asked Questions (FAQ)

Q: Does Dual N-Back really improve working memory?

Yes, multiple scientific studies have confirmed working memory improvements. A 2024 fMRI meta-analysis showed that working memory training produces significant neural changes in frontoparietal and subcortical regions. Shorter training periods show changes in frontoparietal areas, while longer training affects subcortical regions (striatum, anterior cingulate cortex).

Q: Which parts of the brain does Dual N-Back affect?

It primarily affects the prefrontal cortex (especially the dorsolateral prefrontal cortex and right inferior frontal gyrus), parietal cortex, and striatum. A 2020 study reported that after 16 training sessions, functional connectivity of the right inferior frontal gyrus improved and correlated with working memory performance improvements.

Q: What is the relationship between neuroplasticity and working memory training?

Working memory training changes the brain through neuroplasticity. Structural MRI studies have reported increased white matter density in the intraparietal sulcus and anterior corpus callosum (increased myelination), volume reduction in bilateral frontoparietal regions (efficiency through synaptic pruning), and increased cortical thickness in the right fusiform and lateral orbitofrontal cortex in people over 60.

Q: How much training is needed to improve working memory?

Most studies observe neural changes with 2-4 weeks of training, 20-25 minutes per day. Short-term training shows changes in frontoparietal regions, while long-term training produces more pronounced changes in subcortical regions. At least 4 weeks of continuous training is recommended for maximum effect.

Q: Is working memory training effective for people with ADHD?

Yes, a 2025 study in Brain Sciences reported that young adults with ADHD who completed adaptive Dual N-Back training for one month (at least 18 daily sessions) showed significant improvement in WAIS-IV Working Memory performance.

Summary: The Value of Dual N-Back According to Neuroscience

Working memory improvement through Dual N-Back training is supported by neuroscience research.

Key Points:

Dual N-Back produces neural changes in the prefrontal cortex, parietal cortex, and striatum
Short-term training affects frontoparietal regions; long-term training affects subcortical regions
Neuroplasticity causes actual changes in brain structure and function
At least 4 weeks of continuous training is recommended for maximum effect

The brain changes when used. Start training your working memory today with scientifically proven Dual N-Back. Check out How to Start Dual N-Back for effective training methods.

References

Neural correlates of working memory training: An fMRI meta-analysis. NeuroImage, 2024. PubMed
Dual n-back training improves functional connectivity of the right inferior frontal gyrus at rest. Scientific Reports, 2020. Nature
Transfer after Dual n-Back Training Depends on Striatal Activation Change. Journal of Neuroscience, 2016. J Neurosci
Dual n-back working memory training evinces superior transfer effects compared to the method of loci. Scientific Reports, 2021. Nature
Boosting Working Memory in ADHD: Adaptive Dual N-Back Training. Brain Sciences, 2025. MDPI
Increased prefrontal and parietal activity after training of working memory. Nature Neuroscience, 2004. PubMed