Memory and attention · A practical guide
Working Memory Exercises
Hold a number in mind. Recall a route. Compare signals. See how four exercises work and find one for regular practice.
Choose an exerciseThe basics first
What are you
training?
You read instructions while keeping the previous step in mind. You add up your shopping and update the total after each item. These situations call for working memory: the ability to briefly hold information and use it in the task at hand.
The exercises below make different demands. Dual N-Back requires you to continually update what you remember. The number, block and grid tasks focus on short-term retention and recall. These processes are related, but scores from different tasks cannot be compared directly.
Four memory exercises
Choose what to practice
Start with one exercise.
You do not need to do all four in a row.
The examples introduce the rules. They do not measure IQ or establish a “normal” level for your memory.
Updating information
Dual N-Back
Watch the square’s position and listen to the letter. Compare them with the signal N steps back.
- In 2-back mode compare the third signal with the first and the fourth with the second.
- Mark position and letter matches separately. If neither matches, do not press anything.
Tip: learn the rule with a small N first. Increase the difficulty when you can reliably spot matches.
Step-by-step Dual N-Back tutorialHolding numbers in mind
Number Memory
A number appears briefly on screen. Remember the sequence of digits so you can recall it from memory.
- After the number disappears, enter the whole number, keeping the digits in the same order.
- Start with short numbers. Try longer ones when you can reliably recall the current length.
Tip: group the digits: for example, 8427 becomes “84” and “27”. When comparing results, consider whether you changed your memorization strategy.
Spatial sequences
Corsi Blocks
Blocks light up one at a time in different parts of the field. Remember the route from the first block to the last.
- Wait until the sequence ends, then click the blocks in the same order.
- Both positions and order matter: the right blocks in a different order make a different answer.
Tip: mentally return to the first block before answering. The last flash may stand out most and make you lose track of the start.
Visual recall
Visual Memory
Several cells light up on a grid at the same time. Remember their positions as a single pattern.
- After the highlights disappear, select the same cells from memory.
- The order of clicks does not matter — recall the positions, not a sequence.
Tip: look for lines, corners and groups of cells in the pattern. If you mix up neighboring positions, mentally divide the grid into four parts and remember each separately.
Make your practice useful
Choose an exercise
Start with one trainer whose rules you understand.
Set the difficulty
Guessing often? Make it easier. Answering confidently over several attempts? Make it harder.
Track your progress
Compare accuracy across several attempts with the same settings.
Realistic expectations
What a better
score means
You may get better at a particular exercise: answer more accurately, retain a longer sequence or mix up signals less often. This progress alone does not demonstrate an increase in IQ or better memory in every everyday situation.
A meta-analysis of 33 studies of n-back training found greater transfer to other versions of similar tasks and much weaker transfer to more distant tasks. A reasonable practice goal is therefore to observe changes in your performance on the chosen task.
How Dual N-Back explains metrics and limitationsBefore your first session
Quick answers
For the simplest instructions, try remembering numbers or a visual pattern. If you want to practice continually updating information, start with the Dual N-Back tutorial. Corsi Blocks introduce remembering spatial sequences.
No. Choose one and learn how it works first. Add others if you are interested in different types of tasks. This selection does not prescribe a required program or an established optimal training frequency.
Distractions, tiredness, a different pace or a new strategy can affect performance. Check that your settings are the same and look at several sessions. A single attempt cannot tell you whether your memory has changed.
No. The animations show the rules and an example response. Even a full online exercise gives a result for a specific task and set of conditions; it is not a diagnosis or a general assessment of intelligence.
Your next step
Choose an exercise.
Give it a first try.
Start with Dual N-Back or return to the example you liked.