雙語(yǔ)·提高記憶力關(guān)鍵方法總結(jié)

Summary of Key Methods for Enhancing Memory
提高記憶力關(guān)鍵方法總結(jié)

Let's recap what we've learned!
讓我們簡(jiǎn)要回顧一下已學(xué)內(nèi)容！

Memory has three parts: encoding, storage and retrieval. All three need to function successfully to remember what you need to.
記憶包括三個(gè)部分：編碼、存儲(chǔ)和檢索。記住想記的內(nèi)容，需要這三部分都成功運(yùn)轉(zhuǎn)。

To encode information better:
為了更好地編碼信息：

·Process information deeply. Pay attention to the deeper meaning, make connections to what you already know and paraphrase rather than take notes verbatim.
·深入地加工信息。關(guān)注深層含義，與已知事物建立聯(lián)系，用自己的話表述而不是逐字逐句地記筆記。

·Intention doesn't matter so much. Trying to remember more doesn't make a difference if you use the same cognitive strategies!
·意向并不重要。如果使用的認(rèn)知策略不變，只是試著多記住一些，這個(gè)意向并不會(huì)有什么影響。

·If possible, align your state and context when you're encoding the information to when you need to remember it. If this isn't possible, study in more environments/situations to make your memories more robust!
·如果可以，使你在編碼信息時(shí)所處的狀態(tài)和環(huán)境與需要記起它時(shí)的狀態(tài)和環(huán)境一致。如果無(wú)法做到這一點(diǎn)，就在更多的環(huán)境/情境下學(xué)習(xí)，使你的記憶更扎實(shí)。

To store information better, you need to be aware of how you forget. Here are the main possible causes of forgetting:
為了更好地存儲(chǔ)信息，你需要了解自己是怎么遺忘的。以下是可能造成遺忘的主要原因：

·Trace decay. This occurs when memories get old, or new knowledge overwrites the old data. Refresh important information on a schedule so it doesn't get lost!
·痕跡減退。當(dāng)你的記憶變老，或者新的知識(shí)覆蓋了原有的數(shù)據(jù)，就會(huì)出現(xiàn)這種情況。定期重新想起重要的信息，這樣就不會(huì)遺忘了。

·Interference. This happens when a new memory blocks an old one (e.g. you can't remember the Spanish word for water anymore because you learned the French one.) Alternatively, it can happen when old memories make learning something new harder.
·干擾。當(dāng)新的記憶阻礙了舊記憶，就會(huì)出現(xiàn)這種情況（例如，你想不起來(lái)西班牙語(yǔ)的“水”怎么說(shuō)了，因?yàn)槟銓W(xué)了法語(yǔ)里的這個(gè)詞）。同樣，當(dāng)舊記憶給學(xué)習(xí)新事物帶來(lái)困難時(shí)，也會(huì)出現(xiàn)這種情況。

How can you store your memories better?
怎樣才能更好地存儲(chǔ)記憶？

·Get enough sleep! Short naps can recover energy. Longer naps (60+ minutes) can enter the phase of sleep where memory consolidation happens. Ending your naps on a full sleep cycle can prevent grogginess. Of course, getting enough sleep at night is essential!
·擁有充足的睡眠！小睡可以恢復(fù)精力。長(zhǎng)睡（超過(guò)1小時(shí)）可以進(jìn)入記憶鞏固的睡眠階段。在一個(gè)完整的睡眠周期之后醒來(lái)，可以避免昏昏沉沉。當(dāng)然，晚上擁有足夠的睡眠是至關(guān)重要的！

·Space out your practice. Done properly, you can get the same memory strength with 20-30% less time by spacing properly.
·間隔練習(xí)。通過(guò)正確地間隔，你可以節(jié)省20~30%的時(shí)間，就達(dá)到同樣的記憶效果。

Finally, you need to retrieve the memories in the situations that need them. How can you do this?
最后，我們需要在必要的時(shí)候檢索記憶。這是怎么做到的？

·More connections help. Memories are likely accessed by spreading activation, so if you think of related items, that can help you retrieve something difficult.
·更多的聯(lián)系有助于記憶檢索。記憶很可能是通過(guò)激活擴(kuò)散訪問(wèn)的。因此，如果想到相關(guān)的事項(xiàng)，它們有助于你檢索到某些很難想起來(lái)的記憶。

·Plan ahead and visualize the context you'll need to retrieve something in when you study.
·提前規(guī)劃，并在復(fù)習(xí)時(shí)想象你需要檢索相關(guān)記憶時(shí)所處的環(huán)境。

·Practice testing is the single most-effective technique you can use! Practice recall, not just recognition. Harder recall creates stronger memories.
·練習(xí)測(cè)驗(yàn)是你能運(yùn)用的最有效的技術(shù)！練習(xí)回想，而不只是再認(rèn)。越困難的回想會(huì)產(chǎn)生越堅(jiān)實(shí)的記憶。

——節(jié)選自《記憶的科學(xué)》