Can you avoid for your working memory going to mush? A simple reminder

During periods of high workload with competing priorities, I found myself wondering about the impact of stress and constant context switching on my working memory. My time at UCL offered a chance to explore this further. Working memory functions as a fluid, resource-limited process that supports complex tasks requiring reasoning and attention. It serves as temporary storage allowing us to actively manipulate information for brief periods, typically just seconds to minutes without rehearsal. Working memory is the process that allows us to learn a language or solve mathematical problems.

Research indicates that working memory capacity tends to decline with age, though several strategies may help maintain or enhance its function. A large-scale study from 2015 involving over 29,000 participants confirmed that attention and focus patterns shift over time. Older individuals often compensate for working memory limitations by increasing focus during the initial 'encoding' stage of complex tasks. This research revealed that our ability to filter out irrelevant information shows particular age-related decline, making it increasingly difficult to focus on what matters as we age.

Maintaining a vibrant working memory presents a relevant challenge in today's workplace with its steadily aging workforce. Organisations might benefit from creating environments where continuous learning is encouraged across all age groups, aiming to improve attention and working memory in professional settings. In our daily lives, several approaches can support healthier brain function, and I try to follow those as much as I can:

Focus on strategic prioritisation. When facing multiple tasks, deliberately prioritising important information while setting aside less critical details helps maintain working memory efficiency. This becomes particularly valuable in high-pressure situations where multiple demands compete for attention. I aim to balance intuition with speed, keeping heuristics in perspective when possible.

Visualise information and sketching. Presenting information visually can help to manage cognitive load more effectively, particularly in managerial contexts where cognitive overload is common. Visual thinking proves valuable when decisions involve large, unstructured datasets presented in various formats.

Keep stress under control. Stress significantly impacts working memory, reducing our ability to handle cognitive overload. Developing effective stress management techniques helps maintain working memory function (meditation and pranayama have been valuable tools for me).

Engage in continuous learning. Regular learning activities support cognitive function. The benefits appear strongest when learning involves varied and challenging tasks rather than simple repetition.

Keep active and establish a routine. Physical activity consistently links to better cognitive function, including working memory performance. As a creature of habit, I maintain a daily routine of yoga or running, and I keep my meals between 10am and 5pm to foster better sleep. My body responds well to routine, which in turn seems to support cognitive function. I avoid alcohol but do enjoy chocolate!

While we cannot completely prevent working memory decline, we can significantly influence its trajectory through deliberate practice, strategic management of cognitive load, and adoption of appropriate support strategies. The key appears to be maintaining an active approach to cognitive health, much like we do for physical health, treating it as an ongoing process rather than a fixed state.