What is N-Back?
The N-back task is a continuous performance task used in cognitive neuroscience to measure working memory capacity. In the dual N-back variant, you must track two independent streams (typically visual position and audio) and identify when the current stimulus matches the one from N trials ago.
Does It Work?
The evidence on N-back training is mixed. While early studies showed promising results for improving fluid intelligence, subsequent research with better controls has produced less consistent findings.
What We Know Works
- Training improves N-back performance itself
- Some near-transfer to similar working memory tasks
- Improvements in task-switching ability (some studies)
What's Less Clear
- Far transfer to general intelligence (Gf)
- Long-term retention of benefits
- Transfer to real-world cognitive tasks
Important Considerations
Studies showing the largest effects often lacked active control groups. When participants in control groups expect improvement (expectation effects), the differences between training and control groups shrink considerably.
Key References
- Jaeggi, S. M., et al. (2008). Improving fluid intelligence with training on working memory. PNAS, 105(19), 6829-6833. doi:10.1073/pnas.0801268105 Initial study showing Gf improvements
- Redick, T. S., et al. (2013). No evidence of intelligence improvement after working memory training. Journal of Experimental Psychology: General, 142(2), 359. doi:10.1037/a0029082 Well-controlled replication found no Gf transfer
- Owen, A. M., et al. (2010). Putting brain training to the test. Nature, 465(7299), 775-778. doi:10.1038/nature09042 Large-scale online study found limited transfer
- Melby-Lervåg, M., & Hulme, C. (2016). There is no convincing evidence that working memory training is effective. Psychonomic Bulletin & Review, 23(1), 324-330. doi:10.3758/s13423-015-0862-z Meta-analysis emphasizing limited far transfer
- Parong, J., et al. (2022). Expectation effects in working memory training. PNAS, 119(28). doi:10.1073/pnas.2036188119 Demonstrates role of expectation effects
- Zhong, Chen, et al. (2025). Near and far transfer effects of working memory training. Acta Psychologia. doi:10.1016/j.actpsy.2025.105499 Recent study on longer visuospatial N-Back improving training
The Bottom Line
N-back training is a challenging cognitive exercise that will definitely improve your N-back performance. Whether benefits transfer to other cognitive abilities remains an open question. If you enjoy the challenge and find it engaging, there's no harm in practicing—just maintain realistic expectations about broader cognitive benefits.
Disclaimer
This application is for educational and entertainment purposes only. N-Back Trainer is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease or medical condition. The cognitive training provided by this application should not be considered a substitute for professional medical advice, diagnosis, or treatment. If you have concerns about your cognitive health, memory, attention, or any other medical condition, please consult a qualified healthcare professional. Individual results may vary, and the research on cognitive transfer effects remains inconclusive. By using this application, you acknowledge that you do so at your own discretion and risk.