Sharpen Your Mind: How Working Memory Training Can Boost Your Mood

Depression and Anxiety make us feel stupid.

You walk into a room and forget why. You read the same paragraph three times. You struggle to follow a conversation.

This isn’t because you are losing intelligence; it’s because your Working Memory is choked. Working Memory is like the RAM in your computer—it’s the mental scratchpad where you hold information. When you are anxious, that scratchpad is filled with worry (“What if I fail?”), leaving no room for the task at hand.

Memory Builder is a gym for your RAM.

The Science: Cognitive Control

Here is the fascinating link: A stronger Working Memory helps regulate emotions.

The same part of the brain that holds a phone number in your head (the Dorsolateral Prefrontal Cortex) is also responsible for putting the brakes on the Amygdala (the fear center).

Studies have shown that rigorous working memory training can decrease intrusive thoughts. Why? Because if you strengthen your ability to control what is on your mental scratchpad, you get better at kicking out the negative thoughts and keeping the useful ones.

The Game: Memory Builder

This game (developed by PsychKit.org) uses a progressive difficulty curve.

1. The Sequence: A series of lights flash in a specific order.
2. The Recall: You must repeat the sequence.
3. The Twist: As you get better, the game asks you to repeat it backwards or skip the last item. This forces you to manipulate the data, not just parrot it.

👉 Play the Game: Memory Builder Mood Game

Actionable Advice

• Use It or Lose It: Working memory is highly plastic. If you stop using it, it shrinks. Play this for 5 minutes before a stressful meeting to “prime” your prefrontal cortex.
• The “Phone Number” Challenge: In real life, try to memorize a new phone number or a license plate every day. Don’t write it down immediately. Hold it in your head for 20 seconds.

Safety & Disclaimer

• This tool is for cognitive enhancement.
• Not a Cure-All: While brain training is helpful, it is not a cure for clinical depression or Alzheimer’s. It focuses on fluid intelligence and attention control.