Dr. Cal Newport：高效学习的秘诀

最新推荐文章于 2024-10-06 20:54:02 发布

Marvin_joker

最新推荐文章于 2024-10-06 20:54:02 发布

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版权

How to Study & Learn Using Active Recall | Dr. Cal Newport & Dr. Andrew Huberman - YouTube[1]

Huberman Lab Clips | 高效学习的秘诀：主动召回 | Dr. Cal Newport & Dr. Andrew Huberman[2]

介绍

在这段内容中，Dr. Cal Newport 和 Dr. Andrew Huberman 探讨了一种名为 "主动召回/回忆" （Active Recall ）的学习方法。

这是一种强大且高效的学习策略，它涉及到在阅读或学习新信息后，花时间回忆这些信息，然后再回到原始材料进行确认。

这种方法可以帮助你更好地记住你学到的信息，并在未来更容易地回忆起这些信息。

重点笔记

主动召回（Active Recall ）步骤

阅读或学习新信息。
学习后，暂时不要查看原始材料，而是尝试回忆你刚刚学到的信息。这一步骤可能会有挑战，但它是这种学习策略的核心。
在你尝试回忆后，返回到原始材料。检查你回忆的信息的准确性，并对你没有回忆起来或回忆错误的信息进行复习。
重复这个过程。随着时间的推移，你会发现你能够更准确和更快速地回忆起信息。

具体例子

假设你是一名研究生，正在为即将到来的机器学习考试做准备。

你决定使用主动召回的方法来学习关于决策树的算法。

你可以按照以下步骤操作：

① 首先，你仔细阅读并学习课程材料中关于决策树算法的部分，确保你理解了所有的关键概念和步骤。

② 在你学习完这些信息后，你把笔记本关上，走开一会儿。

在这段时间里，你尝试在脑海中回忆你刚刚学到的关于决策树的算法，包括每个阶段的特征和它们发生的顺序。

③ 在你尽力回忆后，你再次打开笔记本，查看关于决策树的算法。

你对照你的回忆和书中的信息，检查你是否准确地回忆起了所有的细节，并对你没有回忆起来或回忆错误的信息进行复习。

④ 你继续重复这个过程，直到你能够在不查看笔记本的情况下，准确地从头到尾回忆起关于决策树的算法。

中英全文

1 Tell me what you think of this, what I always call, protocol, if I want to learn something from a manuscript I read or a book chapter, I used to highlight things. And I had a very elaborate, extracted from my university days, system of stars and exclamation marks and underline that mean a lot to me, that, yes, bring me back to a given segment within the chapter. But a few years ago, I was teaching a course in the biology department at Stanford, and for some reason, we had them read a study about information retention. And I learned from that study that one of the best things we can do is read information, in whatever form, a magazine, research article, et cetera, a book, and then to take some time away from that material, maybe walk, maybe close one's eyes, maybe leave them open, doesn't matter, and just try and remember specific elements. How much does one remember? Then go back to the material and look at it. And I've just been positively astonished at how much more information I can learn when I'm not simply going through motor commands of just underlining things and highlighting them, but stepping away and thinking, "Okay, yeah, oh, I don't remember how many subjects there were. I'll go back and check that, maybe make a note. And okay, they did this, then they did that, and then," and then it's crystallized. And as I say this, I realize, of course this should work, [laughing] this is the way that the brain learns. But somehow, that's not the way we are taught to learn.

如果我想从我阅读的手稿或书籍章节中学习一些东西，我过去常常会对重点内容进行标记。

而且我还有一套从大学时代就开始使用的非常复杂的标记系统，其中包括星号、感叹号和下划线，这些对我来说意义重大，它们可以让我回到章节中的特定部分。

但是几年前，我在斯坦福大学的生物学系教授课程时，出于某种原因，我们让他们阅读了一项关于信息保留的研究。

我从那项研究中了解到，我们可以采取的最佳措施之一是阅读信息（无论是杂志、研究文章还是书籍等任何形式的信息），然后在远离这些材料的情况下花些时间，或许可以散散步、闭上眼睛或者睁开眼睛，这些都无关紧要，然后尝试回忆起特定的元素。

我们能够记住多少信息呢？

然后再回到材料中查看。

当我不仅仅是通过标记和突出显示这些内容，而是远离这些内容并思考"好的，哦，我不记得有多少主题了。

我会回去检查一下，也许做个笔记。

好的，做了这个，然后做了那个，然后，"然后这些内容就会变得清晰起来。

而且正如我所说，我意识到，这当然应该是有效的，这就是大脑学习的方式。

但不知何故，这不是我们被教导的学习方式。

2 Yeah, well, I'm smiling because when I was 22, I wrote this book called "How to Become a Straight-A Student," right? And the whole premise of the book was, "I'm going to talk to actual college students who have straight A's and who don't seem completely ground out, right? Like, not burnt out. And I'm just going to interview 'em, right?" And the protocol was, "How did you study for the last test that you studied for? How did you take notes for the last?" So I was just asking them to walk through their methodology. The core idea of that book was active recall. That was the core idea, that replicating ideas, what I used to say is, "Replicating the information from scratch as if teaching a class without looking at your notes." That is the only way to learn. And the thing about it was, it's a trade off. it's efficient, doesn't take much time, but it's incredibly mentally taxing, right? This is why students often avoid it. It is difficult to sit there and try to replicate and pull forth, "Okay, what did I read here? How did that work?" It's mentally very taxing, but it's very time efficient, right? If you're willing to essentially put up with that, with that pain, you learn very quickly. And not only do you learn very quickly, you don't forget. It's almost like you have a pseudo-photographic memory when you study this way. You sit down to do a test and you're replicating whole lines [laughing] from what you studied, the ideas sort of come out fully formed because it's such a fantastic way to actually learn. It was my key, the whole premise that got me writing that book is I went through this period as a college student where I came in freshman year, was a fine student, not a great student, but a fine student. I was rowing crew and I was sort of excited to do that. And then I developed a heart condition, and had to stop. Congenital wiring in the heart, atrial flutter thing. It meant I couldn't row crew anymore.

是的，我在笑，因为当我22岁的时候，我写了一本名为《如何成为一个直A学生》的书，对吧？

这本书的整个前提是，"我要去采访那些成绩优异却没有被学业压垮的大学生，对吧？

就像，没有被烧毁的那样。我只是要去采访他们，对吧？"

这个方案是，"你是如何为你上一次考试学习的？你是如何为你上一次考试做笔记的？"

所以我只是让他们走过他们的方法论。

这本书的核心思想是主动召回。

那是核心思想，就是复制思想，我过去常常说的是，"在不看你的笔记的情况下，复制信息，就好像你在教一个班一样。"

这是学习的唯一途径。

这一点是，这是一个折衷的办法。

它是高效的，不需要花费太多时间，但它是非常具有挑战性的。

这就是为什么学生们常常避免它。

它很难坐在那里，试图复制和拉出，"好吧，我在这里读了什么？那是怎么工作的？"这在心理上是非常具有挑战性的，但它是非常高效的。

如果你愿意忍受那种痛苦，你会学得很快。

而且不仅仅是你会学得很快，你不会忘记。

这几乎就像你在学习的时候有一种伪摄影记忆。

你坐下来做测试，你就是在复制你学习的全部内容，因为这是一种非常棒的学习方式。

这是我的关键，让我写这本书的整个前提是，我作为一名大学生经历了这样一个时期，我在大一的时候进来，是一个不错的学生，不是一个伟大的学生，但是一个不错的学生。

我在划船队，我很兴奋能够这样做。

然后我患上了一种心脏病，不得不停止。先天性的心脏病，房性颤动的事情。

这意味着我不能再划船了。

3 So a prolapse of some sort? It was a circuitry issue that would lead to a extremely rapid heartbeat. It's like really rapid, like tachycardia, right? You get 200-250 beats a minute just, and it could be exercise induced, right? Which is not optimal, you could take beta blockers, which would moderate the electrical timing, but beta blockers reduce your max heart rate. And if you're a athlete where the entire thing that matters is your max heart rate, so you're doing something like a 2,000-meter rows, your performance on beta blockers just goes down. It makes no sense, it's like being a basketball player that wears weighted shoes, it's too frustrating. Right, and it also makes you super mellow. I was a pretty mellow guy. [both laughing] But I was a worst rower. So I stopped that, and I was like, "Okay, I want to get serious about my studies." I said, "I can get serious about my studies and writing," right? That's when I actually made the decisions that I then stuck with for the next 25 years after that. But one of the things I did to get serious about my studies is I said, "I'm going to systematically experiment with how to study for tests and how to write papers." And I would try this, "How did it go?" deconstruct experiment. Try this, "How'd it go?" deconstruct experiment. And active recall was the thing that turned me all around. And so I went from a pretty good student to 4.0 every single quarter, Sophomore year, junior year, senior year. I got one A minus [laughing] between my sophomore year through my senior year. It was like this miraculous transformation. It was active recall. I rebuilt all of my studying, so if it was for a humanities class, I had a whole way of taking notes that was all built around doing active recall. For math classes, my main study tool was a stack of white paper. "All right, do this proof," white piece of paper, and just, "Can I do it from scratch?" If I could, I know that technique. If I don't, "All right, I'm going to come back and try it again later." Completely transformed. I did so well academically, that's why I ended up writing that book that basically spread that message to other people. So I'm a huge advocate for active recall. It's really hard, but it is the way to learn new things. And as you pointed out, it is very time efficient.

所以是某种脱垂？

这是一个会导致极快心跳的电路问题。

就像是非常快的心跳，比如心动过速，你可以在一分钟内得到200-250次的心跳，这可能是由运动引起的。

这不是最佳状态，你可以服用β-受体阻滞剂，这将调节电气计时，但β-受体阻滞剂会降低你的最大心率。

如果你是一个运动员，整个重要的事情就是你的最大心率，所以你做的是像2000米划船这样的事情，你在β-受体阻滞剂下的表现就会下降。

这没有意义，就像是一个篮球运动员穿着加重的鞋子，这太令人沮丧了。

对，它也让你变得超级平静。

我是一个相当平静的家伙。

但我是一个更糟糕的划手。

所以我停下来，我就像，"好吧，我想认真对待我的学习。"

我说，"我可以认真对待我的学习和写作，对吧？"

那时我实际上做出了决定，然后我在接下来的25年里一直坚持这个决定。

但我为了认真对待我的学习而做的一件事是，我说，"我要系统地尝试如何为考试和如何写论文而学习。"

我会尝试这个，"这是怎么回事？"解构并实验。

尝试那个，"这是怎么回事？"解构实验。

主动召回是让我彻底改变的事情。

所以我从一个相当不错的学生变成了每个季度都是4.0的学生，大二、大三、大四。

我在大二到大四之间只得过一个A-。

这就像是一次奇迹般的转变。

这是主动召回。

我重建了我所有的学习，所以如果是为了人文课，我有一整套围绕主动召回而建立的记笔记的方法。

对于数学课，我的主要学习工具是一堆白纸。

"好吧，做这个证明，"一张白纸，然后，"我能不能从头做到尾？"

如果我能，我知道那个方法。

如果我不行，"好吧，我稍后会回来尝试。"

然后这完全改变了我，我在学业上表现得非常好，这就是为什么我最终写了那本书，基本上把那个信息传播给其他人。

所以我是一个主动召回的大倡导者。

这确实很难，但这是学习新事物的方式。

正如你所指出的，它是非常高效的。

4 Oh yeah. Yeah. I mean, it was a problem, it was a social problem for me that I would have to pretend. during finals period that I was going to the library to study because I would be done studying. This active recall, it's brutal, but it's incredibly efficient. You sit down there, I would have my cards and I would mark it, "Okay, I struggled with this," I'd put it in this pile, "I got it done," I'd put it in this pile. And so then you would just go back to the, "I struggled with it," pile, and work on that. And then make a new, "I struggled with it," pile. And these would exponentially decay. And so in a few hours, you could really master, with a few other tricks that worked, you could really master the material pretty quickly. And then, what am I supposed to do? I didn't do all-nighters. It wouldn't make any sense. Active recall is how you prepare, and it's going to take four hours and it's going to be tough, so do it in the morning when you have energy, and then you're done. I love it. I learned essentially all of neuroanatomy looking down the microscope at tissue samples. And then I would try and take photographs with my eyes, I do not have a photographic memory. But then I would get home in the evening, look through the neuroanatomy textbook, lie down, and try and fly through the different circuits in my mind. And then if I arrived at a structure in the brain that I couldn't identify, I would then go check my notes and go back. Ah, that's perfect. So basically, I learned neuroanatomy, which I'm poor at a great many things in life, but neuroanatomy, I'm solid at, and then some, if I may say so. And it's because there's a mental map, and you can kind of move through it, fly through it dynamically. Thank you for tuning into the Huberman Lab Clips channel. If you enjoyed the clip that you just viewed, please check out the full-length episode by clicking here.

哦，是的。

我的意思是，这是一个问题，这对我来说是一个社交问题，因为我必须假装在期末考试期间我要去图书馆学习，因为我已经完成了学习。

这种主动召回，虽然残酷，但却非常高效。

坐下来，我会拿出我的卡片并做标记，"好的，我在这个问题上挣扎，"我会把它放在这一堆，"我已经完成了，"我会把它放在另一堆。

然后你就会回到，"我在这个问题上挣扎，"的那一堆，并在那上面努力。

然后再做一个新的，"我在这个问题上挣扎，"的那一堆。

这些堆会呈指数衰减。

所以在几个小时内，你可以真正掌握，通过一些其他的技巧，你可以相当快地掌握材料。

然后，我应该做什么？

我不做通宵。

这是没有意义的。

主动召回是你准备的方式，这将需要4个小时，这将是艰难的，所以在早上你有精力的时候去做，然后你就完成了。