A couple of thoughts of how I could improve my concentration and working memory, since it’s the main mental “block” that I feel and apparently it doesn’t qualify for ADHD.

  1. Dual-N-Back
    1. http://lou.wtf/banal-duck/  is currently my favourite one; also https://www.brainturk.com/dual-n-back
    2. Gwern’s DNB FAQ is very comprehensive
    3. Length
      1. “Aim for 20 sessions per day (about 25 minutes), 4 or 5 times per week. […] Intensive training every day may not be optimal because the brain needs time to learn, adapt and reconfigure itself. A training schedule of 4-5 days per week seems to be the most efficient.” 1http://brainworkshop.sourceforge.net/tutorial.html
      2. 20 hours in no more than 6 weeks2http://www.iqmindware.com/iq-mindware/training-strategies/ — that would be more than 30 mins every day or about 1h 4 days a week
      3. ~45 minutes two times a week seems to be the most effective 3https://www.gwern.net/DNB%20FAQ#spacing
      4. I’ll do 1h two days a week divided in periods of two + every time I’m bored or need distraction (basically what I did with aoeu.eu)
    4. Strategies
      1. Focus is to improve overall functioning, not just dual-n-back performance
      2. Rehearsal (basically throwing the letters in the phonological loop? Sounds very counteproductive for me) is the only one that helps 4http://www.iqmindware.com/iq-mindware/training-strategies/
    5. Creating lists in the mind and working with them could work too
  2. Mindfullness meditation
    1. Self-explanatory.
    2. Probably twice 20 mins a day?
  3. Image-streaming
    1. From Project Renaissance; short version
    2. 10-30 minutes, describing in as much sensory detail as possible (not just sight)
    3. Describe as fast as possible without thinking or judging if something’s worth being mentioned
    4. “Why are you here as part of my answer?”
    5. “What’s the same?”, “Relate” (how does it relate to my question?), “Debrief” (listen and make a short summary)
    6. 2 times a week, 30 mins before bed
  4. Spaced repetition
    1. Anki
    2. Language
    3. Studying
    4. Random small things
  5. Sport
    1. Something like this, but 3×12
      1. Every day 30 mins
    2. Running
      1. twice per week

To actually succeed with this, I’ll need to create, finally, stable routines.

In my next post I’ll take care of this.

Also relevant, for sometime later, potentially promising, also by Win Wegner:

  • http://www.winwenger.com/ebooks/bright.htm
  • http://www.winwenger.com/ebooks/guaran.htm

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