What is dual n-back and my personal progress

Математика

метод Эйлера

Рунге-Кутты четвертого порядказаконов сохранения

Рис 1. Пример эллиптической траектории.

Таблица 1.  Исследуемые методы решения дифференциальных уравнений

полной энергииимпульсамомента

вложенных методов

Особенности применения в детском возрасте

Задача n-back подходит для детей дошкольного, младшего школьного возраста и старше. Даже если ребенок не умеет считать, читать или писать, последовательности в упражнении можно заменить картинками. Максимально упрощают жизнь родителям тренажеры на сайте IQ клуб, специально рассчитанные на детский возраст.

Игры на ресурсе разработаны таким образом, что заинтересуют каждого ребенка. Полезное времяпровождение в кратчайшие сроки станет заметно в повседневной жизни. Дети начнут лучше учиться, быстрее схватывать новую информацию и успешно ее использовать в нужных ситуациях. У ребенка больше не будет проблем с концентрацией и включением произвольного внимания, а запоминание различных стихотворений или небольших текстов для школьной программы покажется легкой игрой.

В будущем тренировки с помощью задачи n-назад помогут значительно расширить кругозор, развить хорошее логическое мышление, улучшить ориентирование в непривычных ситуациях. Знания, полученные когда-то в школе, не будут забываться, а новая информация продолжит запоминаться быстро и без выраженных усилий. Данный тренажер значительно повысит шансы на достижение успехов в школе, университете, на работе и в повседневной жизни.

Train core working memory

Core working memory training targets the Central Executive of your working memory system. This is ‘central command’ where attentional control regulates the flow of information in your mental workspace. It is where you filter, update and monitor the information from both audio and visuospatial items in the dual n-back game.

Core working memory training deliberately ‘stresses’ your brain’s information processing capacity with high ‘cognitive load’. Training is relatively energy-consuming and effortful, and stimulates the hormesis response and the ‘upregulation’ of vitagenes which results in all the neuroplasticity and health benefits described in my ebook ‘The Definitive Guide to Brain Cross Training’ (obtained with your software license).

When you set aside time to train with IQ Mindware apps, try to ensure that you maximize the ‘core training’ effect by adopting the following principles:

• Minimize going into ‘automatic pilot’ in the game. Ensure you are always putting in effort and the task is always challenging and absorbing.
• Ensure that you work at successfully ignoring distracting information – focusing on only what is needed for target ‘matches’. When interference is high, focus and keep your accuracy levels high.
• In the continuous stream of information, ensure that you continually update the contents of your working memory ‘workspace’, keeping track of the order.
• Monitor your ongoing performance and try to develop effective intuitions about how to channel your effort, provided you try to stay clear of chunking, attention-hopping and playing the odds strategies.
• Don’t assume that there is a linear relationship between n-back level and IQ level, and that by doing everything you can to improve your n-back will pay off in terms of IQ gains.
• Don’t focus on your n-back level at the expense of the principles above.

Once you have optimized your n-back training, guided by the principles outlined in this tutorial, you can expect many benefits to your overall cognition.

• Increased IQ (fluid intelligence).
• Improved short term / working memory.
• Improved ability to ignore distractions and focus on the task at hand.
• Gains in reading comprehension.
• Improved memory for personal events and experiences.
• Reduced symptoms of ADHD and other attention disorders.

GOAL TRACKING

Completing your full 20 Sessions with IQ Mindware apps requires a serious, sustained commitment. 

For this reason, it may be helpful to sign up with a goal-tracking, habit tracking app (such as Productive for the iPhone) that helps you achieve your 40 day ‘Profile completion’ goal.

The guidelines for your training to build into your schedule are the following:

• After a brief practice period you need to put aside time for between 6 to 10 sessions a week, to complete your program within 4-6 weeks total. 
• You can opt to combine two sessions – one in the morning and one in the afternoon/evening. 
• You can take breaks from training provided your overall number of sessions per week is meeting your target.
• After you have completed your 40 sessions, you are eligible for the guarantee. After this period, your training will have resulted in long-term neuroplasticity change. However, we recommend you continue training for 1-2 hours per week to maintain the gains at their highest level.

Good luck with your training!

15-кратный спрос на лекарства

За последние сутки в России выявлено 22 778 новых случаев коронавируса, выздоровели 13 864 человека. Таким образом, число зараженных выросло до 1 948 603 человек, а выздоровевших — до 1 453 849 человек.Зафиксировано 303 смерти. За весь период в России от коронавируса умерли 33 489 человек.В России на сегодняшний день проведено более 69,1 млн тестов на коронавирус, в том числе 534 тыс. за последние сутки. Под медицинским наблюдением остаются 458,6 тыс. человек.

• Директор Института диабета НМИЦ эндокринологии Марина Шестакова перечислила скрытые угрозы коронавируса: инфекция негативно воздействует на поджелудочную железу, в связи с чем у переболевших COVID-19 повышается риск развития диабета. Другая скрытая угроза COVID-19 — ожирение из-за ограничения физической активности в период пандемии.
• Глава Минпромторга РФ Денис Мантуров заявил, что в России спрос на лекарства вырос с лета в 15 раз. В стране в начале лета нарастили объем производства препаратов вдвое.

Фото Маргариты Головатенко

• Иммунолог-аллерголог Владимир Болибок рассказал об общих чертах коронавируса и испанки — вируса, который распространялся в начале XX века. По его словам, испанка тоже распространялась волнами. Коллективный иммунитет в начале инфекции был по нулям, поэтому волна пошла, как и должна была идти.
• Министр транспорта России Виталий Савельев получил положительный результат теста на коронавирусную инфекцию. Его обязанности временно будет исполнять первый заместитель министра, руководитель Росавиации Александр Нерадько.
• В связи с распространением коронавирусной инфекции в Бурятии с 16 по 30 ноября закрывают торговые центры, кинотеатры и салоны красоты, а также предприятия общественного питания. Регион стал первым в России, который ввел локдаун во время второй волны коронавируса.
• В России более 900 рестораторов, более тысячи представителей фитнеса, салонов красоты и других организации в 77 регионах присоединились к противовирусному флешмобу #наденьужеэтумаску. Акцию, запущенную бизнесменами, поддержал столичный департамент предпринимательства и инновационного развития.

Фото mos.ru

В следующем году на вакцинацию от коронавируса из бюджета Москвы потратят почти 10 млрд рублей, сообщил глава департамента здравоохранения столицы Алексей Хрипун.

Biohacker Review of Dual N-Back Pro, the next level evolution of the N-Back task that is demonstrated to have transfer effects to short term memory and essential cognitive tasks outside of brain training.

Jul 3, 2017·11 min read

Watch: Dual N-Back Pro Brain Training App Review: Biohacking the Fronto-Parietal Cortex

I’ve done brain training for 3 years now and this app is significantly more challenging than anything I’ve tried before. In HighIQPro my best performance was 7-back and I regularly trained in the 5-back range and sometimes even higher. Yet right now I’m doing the emotional n-back training mode and I’m finding that I can barely make it to 5-back.

Emotional N-Back

Download Dual N-Back Pro for Android, iPhone, PC or Mac

Is quite an exercise for your focus muscles. You need to keep track of two pieces of data simultaneously, the position of block/face and the color of the word, while simultaneously ignoring the emotional information; the face itself and the word itself.The purpose of this is to become a robust gangster at life, or in more scientific terms to reduce emotional reactivity, from a 2014 study of 97 human subjects:

A 2015 paper published in the journal NeuroImage concluded that working memory training has a positive effect on anxiety as a result of how it recalibrates our automatic emotional responses:

Now there are certainly times in life when it’s beneficial to ignore emotional data, but in general, we want to be more empathic right? Certainly, most of the geeks that are going to be using brain training software could probably benefit from being more emotionally empathic.Would it be equally beneficial to include a mode that focused on recording the emotional data?The other day someone asked me if my product Caballo would help Biohack empathy; not really. I’ll say the same for this brain training. I think Dual N-Back has overall had a pretty neutral effect on my empathy although it’s been good for my emotional life in that I’m able to more consciously ignore negative influences.

The Fronto-Parietal Cortex

A recent placebo-controlled study of 34 human participants published in The Journal of Neuroscience draws the connection between brain training and effectively Biohacking the prefrontal cortex (PFC)

Researchers from Harvard, Stanford, and MIT collaborated in a 2016 fMRI study of healthy adults which suggested Dual N-Back is a true neuroplasticity hack that increases the density of gray matter within 20 days of consistent training.

About the Functionality of the App

The aesthetics are a major upgrade from other n-back apps I’ve used that to me always felt really amateurish and clunky whereas the UI of this app is pretty comparable with, say Lumosity. The sounds and animations when you mismatch are pretty jarring — it really ups the attentional resilience challenge of the game.It does sync in between Android, iPhone, and PC/Mac.It has all these gamification and multi-player features which work through Facebook, you can challenge your friends to a brain training tournament or you can play your friends one-on-one to win the in-game credits. You’re welcome to challenge me to a Dual N-Back duel in the App. You’ll need to…

1. Connect your Facebook account to the app
2. Friend request me here (Send me a FB message mentioning Dual N-Back, otherwise I may ignore your friend request, I get A LOT)
3. Invite me to play with you.

Train core working memory

Core working memory training targets the Central Executive of your working memory system. This is ‘central command’ where attentional control regulates the flow of information in your mental workspace. It is where you filter, update and monitor the information from both audio and visuo-spatial items in the dual n-back game.

Core working memory training deliberately ‘stresses’ your brain’s information processing capacity with high ‘cognitive load’. Training is relatively energy-consuming and effortful, and stimulates the hormesis response and the ‘upregulation’ of vitagenes which results in all the neuroplasticity and health benefits described in my ebook ‘The Definitive Guide to Brain Cross Training’ (obtained with your software license).

When you set aside time to train with DNB Pro, try to ensure that you maximize the ‘core training’ effect by adopting the following principles:

• Minimize going into ‘automatic pilot’ in the game. Ensure you are always putting in effort and the task is always challenging and absorbing.
• Ensure that you work at successfully ignoring distracting information – focusing on only what is needed for target ‘matches’. When interference is high, focus and keep your accuracy levels high.
• In the continuous stream of information, ensure that you continually update the contents of your working memory ‘workspace’, keeping track of the order.
• Monitor your ongoing performance and try to develop effective intuitions about how to channel your effort, provided you try to stay clear of chunking, attention-hopping and playing the odds strategies.
• Don’t assume that there is a linear relationship between n-back level and IQ level, and that by doing everything you can to improve your n-back will pay off in terms of IQ gains.
• Don’t focus on your n-back level at the expense of the principles above.

Once you have optimized your n-back training, guided by the principles outlined in this tutorial, you can expect many benefits to your overall cognition.

• Increased IQ (fluid intelligence).
• Improved short term / working memory.
• Improved ability to ignore distractions and focus on the task at hand.
• Gains in reading comprehension.
• Improved memory for personal events and experiences.
• Reduced symptoms of ADHD and other attention disorders.

GOAL TRACKING

Completing your full 20 Sessions with IQ Mindware apps requires a serious, sustained commitment. 

For this reason, it may be helpful to sign up with a goal-tracking, scheduling app that helps you achieve your 20 day ‘Profile completion’ goal.

We also recommend using Endomondo which functions in a similar way.

The guidelines for your training to build into your schedule are the following:

• After a brief practice period you need to put aside time for 2 sessions of 15-20 minutes, for 20 days, making a total of 40 Sessions. These 20 days should be completedwithin a maximum of 6 weeks. You could also do the occasional half day.
• You can combine the half sessions together in one sitting (really tough) or you can divide them into morning and afternoon/evening sessions. This means that on average for each week, you need to train 3-4 full Sessions a week. We do not recommend that you train for more than 5 full Sessions a week.
• After this period, your training will have resulted in long term neuroplasticity change. However, we recommend you continue training for 1-2 hours per week to maintain the gains at their highest level.

Good luck with your training!

My Dual N-Back progress

I had already had some experience with dual N-Back about half a year ago (and I got somewhere in between of 3-Back and 4-Back). The nice thing is that it seems that once you reach a certain level, you stay at it even if you do not practice for a longer time.

The following graphs show my progress during December. The red curve shows the highest level I have reached during that day, the blue curve the average level. It is, however, important to understand how the level is computed; to reach a level means to be able to get at least 50% right. If I get 80% right, the N-Back level is increased and the try already counts as N+1. For other percentages, the score is linearly interpolated. Also, as you can see, I was somewhat lazy during the holidays. My training also wasn’t very intense; often I did as little as two sessions per day.

Position + Sounds (Piano) N-Back

I also did the combination Position + Image N-Back where instead of sound an image instead of the blue square is displayed. As images, I use the numbers from 0 to 9.

Position + Image (Numbers) N-Back

From my subjective point of view, I must say that dual N-Back really works (i.e. the results translate also to other activities distinct from the task itself). For example, I played a game in which one has to press arrows in exactly the same order as they appear on the screen. Before December, I was only able to do a sequence of 8 arrows correctly, but now I can do 10, without actually playing the game during December. In another game, one has to find and remember a way through a maze whose walls then disappear, and one has to find his way through the maze just from what he remembers. If you hit an (invisible) wall, you die. After the first month of playing dual N-Back, I’ve noticed that the size of the maze I am able to navigate in increased significantly (again without actually playing the game during the time).

Особенности

На графике не видно, но с течением тренировок были разные состояния, влияющие на результат. Авторы Brain Workshop рекомендуют ряд пунктов, но тут по сну, уровню помех и времени дня тренировок было очень заметно. И из этого очень даже можно сделать вывод о том, когда лучше заниматься интеллектуальной деятельностью.

В самом начале тренировок было много, раза в 2-3 больше, чем за последние две недели. И в начале было заметно, что через какое-то время эффективно играть становилось невозможно. Мозг просто отказывался выдавать значимую производительность. Это как ещё один аргумент в пользу необходимости пауз для умственных разгрузок и оценка её продолжительности.

Интересной особенностью было то, что для игры требовалось всегда быть в тонусе — запоминать, помнить, сравнивать. И поэтому переживать о результате просто некогда, и постоянно необходимо очищать память от предыдущих результатов, что стало естественным процессом. Т.е. мы держим информацию сколько нужно, далее легко от неё избавляемся и готовы для работы со следующей.

Испытания «Спутник V» в Индии и поставки в Венесуэлу

В мире коронавирусом нового типа на 10.20 (мск) заразились 54 370 756 человек, 1 317 140 человек умерли. Такие данные приводит Университет Джонса Хопкинса, который следит за распространением вируса в реальном времени.По количеству заболевших на первом месте находятся США (11 037 061). На второй строчке — Индия (8 845 127), на третьей — Бразилия (5 863 093). На четвертом месте — Франция (1 915 713), на пятом — Россия (1 910 149).Больше всего смертей зафиксировано в США (246 214). За ними следуют Бразилия (165 798), Индия (130 070), Мексика (98 542) и Великобритания (52 026).

Канцлер Австрии Себастьян Курц объявил о введении в стране полного локдауна с 17 ноября по 6 декабря в связи с ухудшением ситуации с коронавирусной инфекцией COVID-19.

Фото mos.ru

• Поставки российской вакцины от коронавируса «Спутник V» в Венесуэлу начнутся в январе 2021 года. Об этом сообщила вице-президент Делси Родригес на совещании у президента Николаса Мадуро.
• Исследование ученых медицинской школы Стэнфордского университета показало, что у тех людей, которые увлекаются вейпингом, шансы заболеть COVID-19 выше в 5—7 раз, чем у некурящих людей, а симптомы болезни проявляются у них в более тяжелой форме.
• Ожидается, что первая партия российской вакцины «Спутник V» поступит в больницу медицинского колледжа им. Ганеша Шанкара Видьяртхи в городе Канпуре (Индия) на следующей неделе для проведения второй и третьей фаз клинических испытаний на людях. Для испытаний уже зарегистрировались 180 добровольцев.

Общество Татарстан Магдеев Наиль Гамбарович

How Dual N-Back Works

As mentioned above, dual n-back training increases the number of items that can be held in working memory. Working memory (sometimes referred to as short-term memory) is the ability to hold multiple pieces of information in mind as you solve a problem. But how does increasing working memory increase IQ?

It could be that both working memory and intelligence share a common constraint. Widening the bottleneck of working memory therefore enhances intellectual ability at the same time.

As Jaeggi, et al. explain, «The reason for a common capacity limitation is assumed to lie in the common demand for attention when temporary binding processes are taking place to form representations in reasoning tasks.» (I admit that I’m not 100% sure what that means. )

Another mechanism could be related to the fact that neuronal circuits in the brain responsible for reasoning and problem-solving exist in the same general location as the working memory circuits (the pre-frontal cortex and temporal cortex). By virtue of overlapping location, training the working memory circuits may simultaneously strengthen the circuits for general intelligence.

If you’d like to read the original study, check out their published research paper. It’s fascinating, though some parts are a bit technical. In case you were wondering, their results have been reproduced in other, subsequent studies.

Проведенные тренировки

Инструментом была выбрана программа Brain Workshop. В ней игра по умолчанию — двойной N-back.

В игре используется 9 символов-звуков и 9 позиций, 2.5 секунд появление знака/звука и 0.5 сек пауза. Игра идет адаптивно: ≥ 80% правильных ответов переход на уровень выше, 3 результата < 50% — уровень понижается. Старт каждый день с 2-back. С каждый уровнем длительность ряда увеличивается.

Сначала тренировку проводил по 20 игр в день. Так как уровень был малый, то такое число игр проходило быстро. Но с увеличением уровня продолжительность одной игры возрастает, и вместо 1.5 минуты на игру на 3-back получалось 2:15 на 5-back. Поэтому и не только поэтому после паузы в неделю (вынужденная) число игр в день сократил до 10.

График (который строит программа) следующий:

Maximum

Максимальный результат в течение суток по какой-то внутренней формуле. Что-то похожее на (достигнутый уровень)*(процент на уровне).

Average

Средний результат в течение суток. С расчетом по разным уровням видимо по похожей формуле.

Can I try out the app before purchasing?

Yes, you can go to the mobile App Store or Google Play and download the app, and try the game for free  This will enable you to see if you can do dual n-back training – which is challenging. After downloading the app check out this tutorial. Note that in game play you can switch to emotional n-back, increased speed, or sound on/off  at any time.

The free accounts are set to practice mode, and there is no multiplayer option. You can train for two ‘blocks’ per day, which gives you a feel for the game. But 10 blocks make up a Session, and you need to complete a Session for any neuroplasticity change and improved cognition.

With the subscription accounts you also gain access to the scientifically valid cognitive tests enabling you measure and track key cognitive abilities.

Requires Consistent Use

If you really want to increase your IQ, it is essential to complete the minimum 20 minutes of dual n-back training per day. The Jaeggi study’s authors emphasized that the more days in a row the participants trained, the more powerful their working memory became and the higher their IQ’s were during follow-up IQ testing. Skipping days or playing infrequently will sabotage and limit your progress.

There are a number of powerful brain games on this site. But you should make an extra effort to include dual n-back training in your daily brain training regimen. Of all brain games, dual n-back is the most supported by research and the only game proven to have the general transfer effect to general intelligence.

Published: 04/30/2011
Last Updated: 06/11/2020

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Emotional compartmentalization

The other day I was at a cafe in Spain and I had a really nice conversation and rapport with the cute barista. Then I noticed a few minutes later that she was sitting at a table touching the arm of some guy and more importantly I noticed this little pang of jealousy that this stimulated but almost immediately I caught that thought and was like — that’s totally irrational to be jealous of this really friendly barista touching someone’s arm!

Other examples…

I was at a party in a friend’s penthouse and I asked for their wifi password and it was one of those long complicated passwords and then about 45 minutes later someone else asked for the wifi password and I was able to tell them just from memory. Everyone was pretty impressed.You’ll be better at remembering people’s names who you’ve just met at a party.

I’ve been traveling and living abroad for 5 years, most of that time during which I’ve been using Dual N-Back software and I’ve never lost my room keys. Which I think is pretty good!