比简单重复更有效的记忆方法

RepetitionDoesn’tWork:BetterWaystoTrainYourMemory比重复更有效的记忆方法Ateamofscientistsrecentlydiscoveredthatrepetitionisaterriblewaytomemorizeinformation—andtheirfindingshighlightmuchbetterstrategies.一组科学家最近发现重复记忆信息的方式是一种很糟的记忆方式，新的记忆方式强调从策略上找出更好的记忆方式。AnewstudypublishedinLearningandMemoryfoundthatsimplerepetitioninterfereswiththeabilitytolearnnewinformation,especiallywhenitissimilartoasetoffamiliarfacts.Thismaymeanthatmemorizingfactsaboutanissuethroughrepetitioncouldinterferewiththeabilitytorememberamorenuancedversionofthesameissuelateron.一项新的研究发现发表在《学习和记忆》杂志上，简单的重复性记忆方式干扰学习新信息的能力，尤其是记忆一组类似熟悉的事实。通过反复重复的方式记住的东西可能会干扰对同一问题的更加具体版本的记忆能力。Instudy,subjectssaidalistofobjectseitheroneorthreetimes.Lateron,intherecallphase,anothersetofsimilarobjects("lures")wassnuckin.Thosewhohadseenobjectsmultipletimesbetterrecalledtheoriginalobjectsbuthadahardertimedistinguishingthelures.Inotherwords,theirmemorieswerestrongerbutlessprecise.Overthelongrun,repetitioncanbeafalsetemptress,makingusthinkwe'velearningsomethingwhenwereallyhaven't.表里添加了一个相似的单词（“鱼饵”）住东西，只是给我们造成的假象而已。Hereareafewtipsforbettermemory:这里有几个记忆小窍门：Paceyourstudying给学习分段Notallrepetitionisbad.It'smoreaccuratetosaythatcrammingisineffective.“Thebetterideaistospacerepetition.Practicealittlebitoneday,thenputyourflashcardsaway,thentakethemoutthenextday,thentwodayslater,"explainMcDanielandRoediger.并不是所有的重复性记忆都不可取，死记硬背没有用。“更好的办法是把重复性记忆两天后，再把卡片拿出来记，”麦克丹尼尔·罗迪格解释说。Mentallytestingyourselfonmaterialsgenerallyincreasesrecalldayslater,evenifthere'snofeedbackonhowwellyouactuallyrememberthefacts.Inotherwords,justgoingoverthematerialinyourheadatregularintervalshasbenefits.用记忆材料对自己的记忆力进行测试，一般都能记几天的时间，即使实际上对你记的内容并没有什么反馈信息，也要在你的脑海中定期对记忆材料回想一遍，这样对记忆有好处。Withinacademia,there'saragingdebateabouttheoptimalspacingbetweenrecallintervals.Oneoftheoriginalsystems,byforeignlanguagelearningiconPaulPimsleur,advocatedforapacingoffiveseconds,25seconds,twominutes,10minutes,onehour,fivehours,oneday,fivedays,25days,fourmonths,andtwoyearsafterthefactsareinitiallylearned.Sincethen,othershavefoundthataslightdelayof10minutesinthefirstretrievalmadethetaskjustmentallychallengingenoughtobebeneficial.Butitdependsonthegoal;ifit'stomemorizeaspeechinaday,you'llprobablywanttocrammoreintervalsthanifyouwanttoremembersomethingfiveyearslater.在学术界，关于分段回忆最佳间隔期的争论一直都很激烈。其中最初的一个记忆体系是保罗·罗皮姆斯勒式外语学习，主张分段记忆的时间段为5251025天、4个月、两年后进入初步学习阶段。另10你想要五年后都能记住的东西可能就要采取分段记忆法了，多分出几个时间间隔段进行分段记忆。I'vebeenexperimentingwithrecallintervalsonehourafterIreadmaterial,thenagainwhenI'matthegym,tryingtorecallfactslearnedduringthepreviousthreedays,oneweek,andonemonthprior.Theoptimalintervalswillultimatelydependonyourschedule.我在读过材料后间隔一小时的时间回想一下读过的内容，接着，在健身房的时候再回想一下读过的内容，试着回想三天前、一周前、一个月前读过的内容。最佳间隔时间段最终要按阅读进度进行分段记忆。UseLoci使用位置记忆法/轨迹法TheancientgranddaddyofadvancedmemorytechniquesisthemethodofLoci,whichinvolvesplacingobjectsinsequentialorderinamentallyconstructed(imaginary)world.Themostfamousmemorymanofalltime,SolomonShereshevsky,whocouldrecallsetsofrandomnumbersyearslater,usedtoimaginehimselfplacingobjectsnearbuildings.古代老祖宗使用的高级记忆法就是位置记忆法/轨迹法，其中包括记忆对象的排列顺序和虚构的空间想象结构。最著名的记忆高人所罗门·舍雷舍夫斯基能对随机记忆内容记住数年的时间，把自己想象成是置身于附近建筑物的对象。WorldMemoryChampionDominicO'Briengivespracticaltipsaboutdevelopingone'sownLocimethod.O'BrienadvocatesusingLociplacesoffamiliarity,likethewalkdownafamiliarneighborhoodblockorlocationwithinyourownhome.So,forinstance,ifyouwanttomemorizethewords"Duck,""Car,"and"Boat,"youmightimagineplacingaduckonthelivingroomfloor,acarinthebathroom,andaboatonthepatio.Formorecomplicatedtasks,itmighthelptolinkthemtogether,likeimaginingagiantduckwalkingtoacarinthebathroom.世界记忆冠军多米尼克·实用技巧。奥布赖恩提倡使用轨迹记忆法从熟悉的地方入手开始记忆，从如同自家小区里那样熟悉的地方开始进行记忆。所以，例如，如果你想记住“鸭”、“车”、“船”这几个单词（"Duck,""Car,"and"Boat”），你就想象把一只鸭子在客厅地板上的场景，一辆汽车在浴室的场景、一艘船在院子里的场景。这样的记忆法有助于把较为复杂难记的东西联系在一起进行记忆，像想象一只大鸭子在浴室里走向一辆车的场景。Connectthedots连点记忆法Understandingisthebasisforeasiermemorization.Chessmastershaveamucheasiertimememorizinglocationofchesspiecesthanbeginners,eventhoughthey'rerecallingthesameinformation.理解着记比较容易记住。象棋大师记棋子的走法比新手轻松容易，在回忆同样的信息时，也能较为容易地回想起来。InastudypublishedintheJournalofCognitiveNeuroscience,researchersfoundthatsecond-yearbiologystudentshadaneasiertimelearningnewinformationifitwasrelatedtoprogramstheywerealreadystudying."Ifyoudon'timmediatelyknowtheanswertoaquestion,youcouldfirsttryrecallingwhatyoualreadyknowaboutthattopic.Thismighthelpyoutocomeupwiththerightanswerafterall,"concludesoneoftheresearchers.在《认知神经科学杂志》上发表的一项研究中，研究人员发现二年级的生物学专业学生在学习和已学知识相关的新信息时较为容易。“如果你不想马上知道问题的答案，你可以先试着回忆你知道的内容信息。这有助于你想出正确的答案，”其中一位研究人员总结道。Inotherwords,themore