I'm about your age now. I had great working memory when I was younger. I can tell mine's has gotten significantly worse since my late 30s over what seems like a gradual decline. Part of that is age. Part of that is that I have dependents and a lot less sleep. I expect mine's to continue declining. Because of these experiences, I definitely appreciate my father more now than when I was a teen. I remembered that he was a lot more careful, mindful, and thoughtful in decisions and actions, whereas I was impatient with what I knew was the right answer (despite that, much of the time, it had more to do with memory).

I've been taking Lion's Mane (mushroom) and Omega-3 EHA+DHA as supplements to help with this. Keep in mind that the value of Lion's Mane is the long-term effect from taking it daily, and that one overdose symptom of Omega-3 DHA is insomnia. I'd really would rather not take caffeine, though the few times I do, I notice that thoughts referencing memories are able to connect better.