# How to Train Your Working Memory: 5 Everyday Methods

- URL: https://brainrank.jp/en/blog/working-memory-training
- Published: 2026-05-09
- Publisher: BrainRank Editorial Team (https://brainrank.jp)

Can working memory really be trained? We cover five everyday methods including chunking and the n-back task, and explain honestly — from the research on near and far transfer — why capacity itself does not grow much.

What working memory training reliably improves is not capacity itself but how you use it — your strategies. With that premise established, this article covers five methods you can fit into daily life and, honestly, how far their effects reach.

## What working memory is

Working memory is the ability to hold information temporarily while simultaneously operating on it. Keeping an intermediate result in mind during mental arithmetic, holding the first half of a long sentence while reading the second, following the thread of a conversation — it is constantly in play.

In CHC theory it sits under the broad ability of short-term memory (Gsm), and it correlates strongly with [fluid reasoning (Gf)](https://brainrank.jp/en/blog/fluid-crystallized-intelligence). It is what carries you when a figure problem requires tracking several rules at once (see [the g factor and CHC theory](https://brainrank.jp/en/blog/g-factor)).

## Five methods

Listed roughly in order of how easily they fit into daily life:

- Chunking: group information into meaningful clusters. The same principle as breaking a phone number with hyphens, it effectively increases the number of items you can hold
- The n-back task: judge whether a stimulus matches the one n items earlier. The classic way to load working memory directly
- Daily mental arithmetic: deliberately create moments that require holding intermediate results, such as totaling a shopping basket in your head
- Dual tasking: run two processes in parallel, like counting backwards while walking
- Enough sleep: sleep deprivation hits working memory directly. It is the item you lose most by cutting

The common requirement is staying slightly beyond comfortable. Repeating a task you have automated imposes no load and does not train anything.

## The limits of the effect: near and far transfer

This part gets exaggerated, so here it is plainly. Training studies reliably find effects on the trained task and similar tasks (near transfer), while effects on intelligence as a whole (far transfer) are small or hard to confirm — that is the current standard view.

In other words, 'keep doing n-back and you get better at n-back' happens; 'n-back substantially raises your IQ' is expecting too much. We draw this line in detail in [does anything actually raise IQ?](https://brainrank.jp/en/blog/how-to-raise-iq).

## Strategy improvements are still worth it

Even with far transfer limited, strategies like chunking pay off directly in real life. Structuring what you need to remember, offloading to external notes, cutting interruptions — these are realistic responses that take the capacity limit as given, and they translate into study and work outcomes.

The foundation with the most consistent evidence is aerobic exercise and sleep. For maintaining cognitive function, not cutting those two takes priority over any training regimen (see [ten mentally engaging hobbies](https://brainrank.jp/en/blog/brain-training-hobbies)).

## Measure your current level

Working memory shows itself on problems that require tracking several rules at once. [BrainRank's free IQ test](https://brainrank.jp/en/start) runs 20 questions in about 10 minutes and scores four domains separately, so you can see your tendencies on items that demand simultaneous processing.

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