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In case anyone wants to give dual-n-back a try: http://cognitivefun.net/test/5
I would try and play until you can at least do the 2-back. You can feel your mind and memory working in a different way that it usually does.
Are there any other cognitive games with positive evidence in their favor? http://www.pnas.org/content/105/19/6829.full
Throwing in some new evidence: a poster presented last year at the 50th Annual Meeting of the Psychonomic Society reports on a similar study in students, showing that single n-back and double n-back performance improves with training, and that this improvement in thinking transfers to the BOMAT and Raven's Advanced Progressive Matrices.