Regular NBacking Vs. High Interfernce NBacking

[TranquiLogic]

I have been getting back into nbacking recently after losing my previous gains (increased concentration, motivation, better mood, etc). The modes I have been playing are all with 87.5% interference and at 1.0 speed. I am playing Audio 6 Back (~50%), Image Color 2 Back (~75%), Position 5 Back (~62%), Position Audio Color Image 2 Back (~54%), Position Color Image 2 (~62%), and Position Color 2 (~91%). I have kept track of my scores, minutes played, settings, etc. on a Google sheet. I have played 21 hours and 50 minutes or 1,310 minutes of nbacking from 6/7/2025-7/2/2025.  Playing 50.38 minutes a day every day for 26 days. I have put in 52.40 days of 25 minutes of nbacking (what I consider the bear minimum per day) and 65.50 days of 20 minutes of nbacking. 

I am noticing that my mind feels a lot quieter and calmer. I still have yet to achieve a significant processing speed boost. This will probably come later. I was wondering if there is anything you guys recommend that I do? What is your opinion on nbacking with high interference? It seems like nbacking with high interference gives me a much better ability to focus around potential distractions. Have you noticed increased benefit or different types of benefits from doing it this way? Are there advantages to nbacking without interference? Also what is your opinion on doing Audio N Back with Audio 1 and Audio 2 both turned on? I tried that before but never tried it long enough to have any real opinion on it.