I’m doing my dual n-back training again this morning. It’s pretty awesome. I’ve already noticed an improvement in my memory and my reaction time, after just a few days of practicing.
If you suffer from TBI and have access to a computer, be it at your public library or at a friend’s house – it can even be your smart phone, if you have one – there’s no excuse not to do this. There are many, many free versions of this available. My favorite is Brain Workshop at http://brainworkshop.sourceforge.net/. It’s for Windows and Mac (and Linux, if you’re into it), and it works great – very customizable.
There really is no reason to not do this training. Especially if you are on disability and you are unable to work or do other things with yourself. That’s really the optimal situation for you, because this training will help you with the core issues from TBI — processing speed, reaction time, short-term working memory and recall — and the thing you need most to do this, is time.
I almost wish I were on disability, so I could do n-back training as much as I like.
Now, obviously, I don’t want to overdo it. The brain needs to have rest and also good nutrition and oxygenation to really make the most of this training. So, it’s good that I actually cannot spend a lot of time doing n-back all day. I tend to perseverate on things that interest me, and this fascinates me. So, the chances of me plopping down in front of computer all day and doing this training are pretty high.
That would be counter-productive, and my scores would likely decrease, which would frustrate me. I need to allow myself rest. And I also need to allow myself room to just play. I tend to make everything I do into a “career” and go over the top, trying to elevate it to an art form. That’s fine, for things I’m making a living doing, but I need some time to play and relax and just have fun with things, too.
I have been playing with the combinations of things to test. I started out with a triple 1-back, where I try to remember the position, color, and audio for the last element that appeared on the screen. I put myself at 4 second intervals — the computer shows me a square in a certain color at a certain position and says a certain letter… then it shows me another one that may be the same or different, and I have to remember if it was similar in any way to the last one.
To be honest, the hardest part of the training is remembering which key to press for each aspect — A is for position, F is for color, L is for audio. One of the things that slows me down, is checking to see which key I need to press. Bums me out, frankly. I feel like an idiot that I can’t remember which goes with which, but oh well. I guess it helps me speed up my processing and my reaction time, by forcing me to react within a set period of time AND have to check the keys for each piece on the screen.
I started out at 4 second intervals, till I made it to 100% accuracy. Then I speeded it up to 3.5 seconds, and made it to 100% accuracy. At 3 seconds, I’m faltering — I went from 100% to 93% to 84% in a few tries. It could be due to my brain just getting tired. So, I’m going to stop and try again tomorrow — triple 1-back with position (A key), color (F key), and audio (L key), at 3 second intervals… and see if I can’t speed things up even more.
I like working with the 1-back, because it’s something I have mastered at certain levels, and I can always go back to it. I got to 100% accuracy with dual (position – A key, and audio – L key) 2-back at 4 second intervals the other day, and I want to push myself to hold more pieces of information in my brain at any given point in time. More pieces of information… at faster speeds.
As I said, the biggest challenge for me is memorizing which key to press for each aspect. That is very frustrating, so I need to work on memorizing that. I can spend my time commuting, conditioning myself to remember those key positions. That’s the thing that slows me down… Argh!
I’ve been doing some reading online about benefits that n-back training is supposed to provide. There are individuals who say that since they started doing the training, they have been able to learn much better. Others say it has had no effect on them. One of the things that irritates me, is how so many people write about it “improving intelligence”. The whole concept of “intelligence” is broad and wide and way too general for my taste. There are specific things this kind of training can help you with. These may make you seem “more intelligent” to others, but fundamentally, it’s really about improving processing speed, reaction time, short-term working memory, and making selective choices. Improving those aspects in different combinations, will help anyone — TBI or not — navigate life more smoothly, regardless of how well they perform on an IQ test.
For myself, the change in my own memory and response time has been noticeable, even in a short period of time. I’m going to to keep on with this, because it is helping me in specific ways that have been a bane of my existence for as long as I can remember.
Those things are:
- feeling slow, like I’m not really keeping up
- struggling to follow conversations and instructions
- faking my way through interpersonal interactions, because if I slow people down to repeat what they just said and process what they just told me, it disrupts the flow of the conversation — it just hijacks it
- distractions interrupting my concentration
- “losing” pieces of information in the course of conversations
- not reacting quickly enough to handle social situations, discussions, arguments, debates… and so on
These have been real struggles for me — for many, many years. And they have held me back in life. That doesn’t have to be true anymore. I now have something I can do about it.
There are many ways to train your brain to handle these things. When you’re a kid, there are clubs at school, like debate club or chess club or sports or other activities. I was active in sports, and I joined the school newspaper so I could do some writing, but I secretly struggled with the social and task-oriented activities (like writing articles for the paper). And the activities which centered around games or debate situations… they were just torture for me, because I wasn’t handling them well, and I could never articulate my situation well enough to reach out for help. Even if I had been able to articulate my situation, people were not in a position to help me. It was over 30 years ago, and nobody knew anything about TBI where I lived.
I have recently joined a public speaking group at my workplace, so I can practice being put on-the-spot to talk about a topic I didn’t come up with. That has been helping, too. But there’s nothing like being able to sit down in the quiet and comfort of my own room at home, and practice n-back training, watching my scores improve.
It has made me more confident, it has noticeably improved my response time in certain situations, it’s improving my memory in ways I can already notice, and it’s providing me a new challenge and a new hope in my life that has been missing. I’m going to keep doing this on a regular basis, as well as get plenty of rest and good nutrition to keep myself “beefed up” and progressing. Considering all the different combinations you can do — up to four different pieces that change, and as many “back” as you can ask for, all at faster or slower speeds, there’s an almost infinite number of combinations I can use to train my brain.