双语·提高记忆力关键方法总结

Summary of Key Methods for Enhancing Memory
提高记忆力关键方法总结

Let's recap what we've learned!
让我们简要回顾一下已学内容！

Memory has three parts: encoding, storage and retrieval. All three need to function successfully to remember what you need to.
记忆包括三个部分：编码、存储和检索。记住想记的内容，需要这三部分都成功运转。

To encode information better:
为了更好地编码信息：

·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。关注深层含义，与已知事物建立联系，用自己的话表述而不是逐字逐句地记笔记。

·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。如果使用的认知策略不变，只是试着多记住一些，这个意向并不会有什么影响。

·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，使你在编码信息时所处的状态和环境与需要记起它时的状态和环境一致。如果无法做到这一点，就在更多的环境/情境下学习，使你的记忆更扎实。

To store information better, you need to be aware of how you forget. Here are the main possible causes of forgetting:
为了更好地存储信息，你需要了解自己是怎么遗忘的。以下是可能造成遗忘的主要原因：

·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!
·痕迹减退。当你的记忆变老，或者新的知识覆盖了原有的数据，就会出现这种情况。定期重新想起重要的信息，这样就不会遗忘了。

·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.
·干扰。当新的记忆阻碍了旧记忆，就会出现这种情况（例如，你想不起来西班牙语的“水”怎么说了，因为你学了法语里的这个词）。同样，当旧记忆给学习新事物带来困难时，也会出现这种情况。

How can you store your memories better?
怎样才能更好地存储记忆？

·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!
·拥有充足的睡眠！小睡可以恢复精力。长睡（超过1小时）可以进入记忆巩固的睡眠阶段。在一个完整的睡眠周期之后醒来，可以避免昏昏沉沉。当然，晚上拥有足够的睡眠是至关重要的！

·Space out your practice. Done properly, you can get the same memory strength with 20-30% less time by spacing properly.
·间隔练习。通过正确地间隔，你可以节省20~30%的时间，就达到同样的记忆效果。

Finally, you need to retrieve the memories in the situations that need them. How can you do this?
最后，我们需要在必要的时候检索记忆。这是怎么做到的？

·More connections help. Memories are likely accessed by spreading activation, so if you think of related items, that can help you retrieve something difficult.
·更多的联系有助于记忆检索。记忆很可能是通过激活扩散访问的。因此，如果想到相关的事项，它们有助于你检索到某些很难想起来的记忆。

·Plan ahead and visualize the context you'll need to retrieve something in when you study.
·提前规划，并在复习时想象你需要检索相关记忆时所处的环境。

·Practice testing is the single most-effective technique you can use! Practice recall, not just recognition. Harder recall creates stronger memories.
·练习测验是你能运用的最有效的技术！练习回想，而不只是再认。越困难的回想会产生越坚实的记忆。

——节选自《记忆的科学》