Mindfulness Improves Reading Ability, Working Memory, and Task-Focus

If you think your inability to concentrate is a hopeless condition, think again -- and breathe, and focus.

According to a study by researchers at the UC Santa Barbara, as little as two weeks of mindfulness training can significantly improve one's reading comprehension, working memory capacity, and ability to focus.

Their findings were recently published online in the empirical psychology journal Psychological Science.

Michael Mrazek

"What surprised me the most was actually the clarity of the results," said Michael Mrazek, graduate student researcher in psychology and the lead and corresponding author of the paper, "Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering."

"Even with a rigorous design and effective training program, it wouldn't be unusual to find mixed results. But we found reduced mind-wandering in every way we measured it."

Many psychologists define mindfulness as a state of non-distraction characterized by full engagement with our current task or situation.

For much of our waking hours, however, we are anything but mindful. We tend to replay past events -- like the fight we just had or the person who just cut us off on the freeway -- or we think ahead to future circumstances, such as our plans for the weekend.

Mind-wandering may not be a serious issue in many circumstances, but in tasks requiring attention, the ability to stay focused is crucial.

To investigate whether mindfulness training can reduce mind-wandering and thereby improve performance, the scientists randomly assigned 48 undergraduate students to either a class that taught the practice of mindfulness or a class that covered fundamental topics in nutrition.

Both classes were taught by professionals with extensive teaching experience in their fields. Within a week before the classes, the students were given two tests: a modified verbal reasoning test from the GRE (Graduate Record Examination) and a working memory capacity (WMC) test. Mind-wandering during both tests was also measured.

The mindfulness classes provided a conceptual introduction along with practical instruction on how to practice mindfulness in both targeted exercises and daily life.

Meanwhile, the nutrition class taught nutrition science and strategies for healthy eating, and required students to log their daily food intake.

Within a week after the classes ended, the students were tested again. Their scores indicated that the mindfulness group significantly improved on both the verbal GRE test and the working memory capacity test.

They also mind-wandered less during testing. None of these changes were true of the nutrition group.

"This is the most complete and rigorous demonstration that mindfulness can reduce mind-wandering, one of the clearest demonstrations that mindfulness can improve working memory and reading, and the first study to tie all this together to show that mind-wandering mediates the improvements in performance," said Mrazek.

He added that the research establishes with greater certainty that some cognitive abilities often seen as immutable, such as working memory capacity, can be improved through mindfulness training.

Mrazek and the rest of the research team are extending their work by investigating whether similar results can be achieved with younger populations, or with web-based mindfulness interventions.

They are also examining whether or not the benefits of mindfulness can be compounded by a program of personal development that also targets nutrition, exercise, sleep, and personal relationships.

What is Working Memory?

Working memory is your brain's Post-it note, says Tracy Packiam Alloway, Ph.D., assistant professor of psychology at the University of North Florida in Jacksonville, Florida. "It makes all the difference to successful learning," she says.

You can think of working memory as the active part of your memory system. It's like mental juggling, says H. Lee Swanson, Ph.D., distinguished professor of education with the Graduate School of Education at the University of California, Riverside.

"As information comes in, you're processing it at the same time as you store it," he says. A child uses this skill when doing math calculations or listening to a story, for example.

She has to hold onto the numbers while working with them. Or, she needs to remember the sequence of events and also think of what the story is about, says Swanson.

Brief by design, working memory involves a short-term use of memory and attention, adds Matthew Cruger, Ph.D., neuropsychologist with the Learning and Diagnostics Center at the Child Mind Institute in New York City.

"It is a set of skills that helps us keep information in mind while using that information to complete a task or execute a challenge," he says.

Working memory is like a foundation of the brain's executive function. This is a broad and deep group of mental processes. They allow you to do things like plan ahead, problem solve, organize, and pay attention.

"Working memory helps us stay involved in something longer and keep more things in mind while approaching a task," says Cruger. "And, how can you plan ahead if you don't use working memory to keep your goal in mind, resist distractions, and inhibit impulsive choices?"

But if you struggle with working memory, pieces of information may often evade your grasp like a quickly evaporating dream. You find yourself stripped of the very thing you need most to take action.

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How to Help a Child with Weak Working Memory

Here are a few places to start to help a child with poor working memory.

Know your child's strengths and weaknesses.
As a parent, you want to support your children any way you can. Knowing their strengths and weaknesses can make a big difference, says Tracy Packiam Alloway, Ph.D., assistant professor of psychology at the University of North Florida in Jacksonville, Florida.

She says that sometimes teachers tell their students with dyslexia to just keep repeating the information over and over to themselves. "But this will be hard to do for students with dyslexia who have a verbal working memory problem," says Alloway. "It's really better to target their strengths -- to try to use visual aids to support their learning, for example."

H. Lee Swanson, Ph.D., distinguished professor of education with the Graduate School of Education at the University of California, Riverside, agrees. Use your child's preferred way of processing information. For a child whose visual-spatial skills are strong, he suggests taking information from a math word problem and inserting it into a visual diagram. This uses a strength to help solve a problem.

Help compensate for weaknesses.
One way to compensate for poor working memory is to break up or chunk information. This way, it takes up fewer "slots" in working memory. Give one or two, not a long string of, instructions, says Swanson.

Encourage children to ask for this kind of "information management." Then they are less overwhelmed and have learned yet another skill -- self-advocacy, says Matthew Cruger, Ph.D., neuropsychologist with the Learning and Diagnostics Center at the Child Mind Institute in New York City.

Other ways to compensate
Use audiotapes or write things down, says Cruger. "If auditory working memory is weak, don't depend on it for important things." It's far easier to write down homework in a planner and access it later. After the tenth time you've reminded your child to check his book bag, it may finally dawn on you that there is an easier way: Create a checklist with pictographs and put it on the outside of the bag for easy reference, he says. Rituals and routines are also helpful, says Cruger, who puts his cell phone in the same place each day to be sure he won't misplace it.

Reinforce what works
Of course, learning how to compensate doesn't mean simply letting working memory atrophy, says Cruger. Just as with building a muscle, using the skill will strengthen it, making it easier to use in the future.

Likewise, you and your child's teacher can help your child develop knowledge of his or her own working memory, says Alloway. You can congratulate a child on any success right away. Then ask probing questions to help a child identify what worked well in a certain situation: "Did you think of a song or an image? Did you repeat it to yourself? Or, did you use a rhyme to help you with your multiplication tables?" If something works, suggest that your child try it again.

"This really encourages students to become aware of the strategies they're using," says Alloway. "Otherwise, they don't know what they've done, so they can't apply it again."

Use working memory as a floodlight to plan action
Parents should teach children to use available working memory to be more efficient, instead of focusing on multitasking, Alloway advises. With our busy lifestyles, many of us put a premium on multitasking. But it's not all it's cracked up to be, she says. "The great, great majority of us can't do it well."

"Instead, use working memory like a spotlight to focus on one thing at a time and shift between activities," says Alloway. "Do one activity and stop and shift to the next and maybe come back to the first, and so on. Do this instead of trying to do many things at once."

Alloway says that mindfulness training has been shown to help adults create a space in working memory to allow them to focus on a single thought, rather than being overwhelmed by a number of different things at once. See if you can find ways to help your child learn how to reduce distractions and compartmentalize in a similar way.

Train working memory
For a long time, psychologists thought that working memory was fixed, says Alloway. But evidence is beginning to show that you can train your working memory. One example is a home-based method of strengthening skills, called CogMed. It can improve your ability to remember numbers in forward and backward order, for example, a signature skill of working memory. But does this transfer to learning and better grades? "If all you do is biceps curls, you would expect that your arms would be stronger, but not that you could run faster," suggests Alloway.

Swanson agrees. "You can certainly make changes in working memory, but it doesn't necessarily translate to getting a whole lot better in math and reading comprehension," he says.

Even so, some working memory training programs are beginning to show promise. The bottom line is buyer beware, says Swanson. He is researching a program that is showing promise, one that uses working memory tasks to improve math. "But," he says, "there is no magic bullet." If you try a program, watch how your child progresses with tasks in the classroom to see if it is making a difference.

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