学会如何学习学习笔记——3. 4 拖延症与记忆——拖延症总结、深入探索记忆、长期记忆

拖延症总结

Learning well often involves bit by bit, day by day building of solid neural scaffolds, rather like a weightlifter builds muscle with day to day exercise. This is why tackling procrastination is so incredibly important. You want to keep up with your learning and avoid last minute cramming. So, with that, here's an overview of the key aspects of tackling procrastination. Keep a planner journal so you can easily track when you reach your goals and observe what does and doesn't work. Commit yourself to certain routines and tasks each day. Write your plan tasks out the night before so your brain has time to dwell on your goals and help ensure success. Arrange your work into a series of small challenges. Always make sure you and your zombies get lots of rewards. Take a few minutes to savor the feelings of happiness and triumph, which also gives your brain a chance to temporarily change modes. Deliberately delay rewards until you finish the task. Watch for procrastination cues. Try putting yourself in new surroundings with few procrastination cues such as the quiet section of the library. Gain trust in your new system. You want to work hard during times of focused concentration and also to trust your system enough so that when it comes time to relax, you actually relax without feelings of guilt or worry. Have backup plans for when you still procrastinate. No one is perfect after all. Eat your frogs first every day. Happy experimenting. Thanks for learning how to learn.

学习好通常需要一点一滴、日复一日地建立坚实的神经支架，就像举重运动员通过日常锻炼来建立肌肉一样。这就是为什么解决拖延问题如此重要。你想要跟上你的学习进度，避免最后一刻的临时抱佛脚。因此，以下是解决拖延问题的关键方面的概述。

1. 保持一个规划日记，以便你可以轻松跟踪你达到目标的时间，并观察哪些方法有效，哪些无效。每天承诺自己执行某些例行任务和工作。
2. 在前一天晚上写下你的计划任务，让你的大脑有时间思考你的目标，并帮助确保成功。
3. 将你的工作安排成一系列小挑战。始终确保你和你的“僵尸”得到很多奖励。花几分钟时间享受幸福和胜利的感觉，这也给你的大脑一个暂时改变模式的机会。
4. 故意延迟奖励直到你完成任务。
5. 注意拖延的线索。
6. 尝试将自己置于新的环境，几乎没有拖延的线索，例如图书馆的安静区域。
7. 信任你的新系统。你想在专注集中的时候努力工作，也想信任你的系统，以便当它到了放松的时候，你真的可以放松而没有内疚或担忧的感觉。
8. 当你仍然拖延时，有备用计划。毕竟没有人是完美的。
9. 每天都要先吃掉你的青蛙。

愉快的实验。感谢你学会了如何学习。

深入探索记忆

In this video and the next, we're going to deepen our understanding of memory. As you're probably beginning to understand, memory is only part of learning and developing expertise but it's often an important part. It may surprise you to learn that we have outstanding visual and spacial memory systems that can help form part of our long-term memory.

Here's what I mean. If you were asked to look around a house you never visited before, you'd soon have a sense of the general furniture layout and where the rooms were, color scheme, the pharmaceuticals in the bathroom cupboard. In just a few minutes, your mind would acquire and retain thousands of new pieces of information. Even weeks later, you'd still hold far more in your mind than if you'd spent the same amount of time staring at a blank wall. Your mind is built to retain this kind of general information about a place. You can greatly enhance your ability to remember if you tap into these naturally super-sized, visual, spacial memorization abilities. Our ancestors never needed a vast memory for names or numbers but they did need a memory for how to get back home from the three day deer hunt, or for the location of those plump blueberries on the rocky slopes to the South of the camp. These evolutionary needs helped lock in a superior "where things are" and "how they look" memory system.

To begin tapping into your visual memory system, try making a very memorable visual image representing one key item you want to remember. For example, here's an image you could use to remember Newton's second law. F is equal to ma. This is a fundamental relationship relating force to mass and acceleration. And it only took humans, oh, a couple of hundred thousand years to figure out. The letter f in the formula could stand for flying, m could stand for mule, and a, well that's up to you. Part of the reason an image is so important to memory is that images connect directly to your right brain's visual spacial centers. The image helps you encapsulate a seemingly humdrum and hard to remember concept by tapping into visual areas with enhanced memory abilities. The more neural hooks you can build by evoking the senses, the easier it will be for you to recall the concept and what it means. Beyond merely seeing the mule, you can smell the mule, you can feel the same windy pressure the mule is feeling. [SOUND] You can even, hear the wind whistling past. The funnier and more evocative the images, the better.

Focusing your attention brings something into your temporary working memory, but for that something to move from working memory to long term memory two things should happen. The idea should be memorable. There's a gigantic flying mule braying f is equal to ma on my couch. And it must be repeated. Otherwise remember your tiny metabolic vampires, they can suck away the neural pattern related to that memory before it can strengthen and solidify.

Repetition's important. Even when you make something memorable, repetition helps get that memorable item firmly lodged into long-term memory. Remember to repeat not a bunch of times in one day but sporadically over several days. Index cards can often be helpful. Writing and saying what you're trying to learn seems to enhance retention. For example, if you're trying to learn concepts in physics you might take an index card and write the greek letter rho. That's a common abbreviation for density. You'd write it on one side and you'd write the remaining information on the other.

Handwriting helps you to more deeply encode, that is convert into neural memory structures what you are trying to learn. While you're writing out the kilograms per cubic meter you might imagine a shadowy kilogram just feel that mass lurking in an oversize piece of baggage that happens to be one meter on each side. The more you can turn what you're trying to remember into something memorable, the easier it will be to recall. You'll want to say the word and its meaning aloud to start setting auditory hooks to the material. Next, just look at the side of the card with the Greek letter rho on it, and see whether you can remember what's on the other side of the card. If you can't, flip it over and remind yourself what you're supposed to know. If you can remember, put the card away. Now, do something else. Perhaps prepare another card and test yourself on it. Once you have several cards together, try running through them all and even mixing them around to see if you can remember them. This helps interleave your learning. Don't be surprised if you struggle a bit. Once you've given your cards a good try, put them away. Wait and take them out again, maybe before you go to sleep. Remember that sleep is when your mind repeats patterns and pieces together solutions. Briefly repeat what you want to remember over several days. Perhaps for a few minutes each morning or each evening. Gradually extend the time between the repetitions as the material firms itself into your mind. By increasing your spacing as you become more certain of mastery, you'll lock the material more firmly into place. Great flash card systems like Anki have build in algorithms that repeat in scale ranging from days to months. Interestingly, one of the best ways to remember people's names, is to simply try to retrieve the people's names from memory at increasing time intervals, after first learning the name. I'm Barbara Oakley. Thanks for learning, about learning. [BLANK_AUDIO]

在这个视频和下一个中，我们将加深对记忆的理解。正如你可能开始理解的那样，记忆只是学习和培养专业技能的一部分，但通常是重要的一部分。了解到我们拥有出色的视觉和空间记忆系统可以帮助形成长期记忆的一部分，可能会让你感到惊讶。

我的意思是，如果你被要求环顾一个你从未去过的房子，你很快就会对家具布局和房间的位置、色彩方案、浴室橱柜里的药品有一个大致的概念。只需几分钟，你的大脑就会获取并保留数千条新信息。即使几周后，你脑海中的信息仍然比花同样时间盯着空白墙壁要多得多。你的大脑天生就善于保留关于一个地方的一般信息。如果你能利用这些天生超大容量的视觉、空间记忆能力，你可以大大提高你的记忆力。我们的祖先不需要记住大量的人名或数字，但他们确实需要记住如何在为期三天的猎鹿活动中找到回家的路，或者在营地南面岩石斜坡上找到那些丰满的蓝莓的位置。这些进化需求帮助锁定了一个优越的“事物所在”和“它们看起来如何”的记忆系统。

要开始利用你的视觉记忆系统，试着用一个非常难忘的视觉图像来代表你想要记住的一个关键项目。例如，你可以使用以下图像来记住牛顿第二定律：F等于ma。这是将力与质量和加速度联系起来的基本关系。人类花了几十万年才弄清楚这一点。公式中的字母F可以代表飞行，m可以代表骡子，而a则取决于你。图像之所以对记忆如此重要，部分原因是图像直接连接到右脑的视觉空间中心。通过利用具有增强记忆能力的视觉区域，图像帮助你封装一个看似平凡且难以记住的概念。你能唤起的感官越多，建立的神经钩子就越多，你就越容易回忆起这个概念及其含义。除了看到骡子之外，你还可以闻到骡子的气味，你可以感觉到骡子所感受到的同样的风压[声音]。你甚至可以听到风吹过的声音。图像越有趣、越生动，效果就越好。

将注意力集中在某物上会将其带入临时工作记忆中，但要使某物从工作记忆转移到长期记忆，应该发生两件事。这个想法应该是难忘的。在我的沙发上有一个巨大的飞骡，它在发出F等于ma的声音。而且它必须被重复。否则，请记住你的微小代谢性吸血鬼，它们可以在那个记忆得到加强和巩固之前吸走与之相关的神经模式。

重复很重要。即使你创造了一些令人难忘的东西，重复也有助于将这些难忘的项目牢牢地固定在长期记忆中。记住不要在一天内多次重复，而是在几天内零星地进行。索引卡通常很有帮助。写下并说出你试图学习的内容似乎有助于提高记忆力。例如，如果你想学习物理学中的概念，你可以拿一张索引卡并写下希腊字母rho（rho）。这是一个常见的密度缩写。你可以在卡片的一面写上这个字母，然后在另一面写上剩下的信息。

手写有助于你更深入地编码，即将你想要学习的内容转化为神经记忆结构。当你写下每立方米的千克数时，你可以想象一个模糊的千克，感受那个质量潜伏在一件超大号行李中，恰好每一面都是一米。你越能把你想记住的东西变成令人难忘的东西，就越容易回忆起来。你会想说这个词及其含义，大声朗读以开始给材料设置听觉钩子。接下来，只看卡片上写着希腊字母rho的那一面，看看你是否能记得卡片的另一面是什么内容。如果你记不起来，就把它翻过来提醒自己应该知道什么。如果你能记得，就把卡片收起来。现在，做点别的事情。也许准备另一张卡片并测试自己。一旦你有几张卡片在一起了，试着把它们全部过一遍，甚至把它们混在一起看看你是否记得它们。这有助于交错你的学习内容。不要惊讶于你可能会遇到一些困难。一旦你尝试过了你的卡片，就把它们收起来。等待一段时间再拿出来，也许是在你睡觉之前。记住睡眠是你大脑重复模式并将碎片组合成解决方案的时候。在接下来的几天里，简短地重复你想要记住的内容。也许每天早上或每天晚上花几分钟时间进行复习。随着材料在你的脑海中变得牢固起来，逐渐延长复习之间的时间间隔。随着你对掌握程度越来越有信心，增加复习的时间间隔会将材料更牢固地锁定在脑海中。像Anki这样伟大的闪卡系统已经内置了算法，其重复范围可以从几天到几个月不等。有趣的是，记住人名的最佳方法之一是在首次学习名字后，试图在不断增加的时间间隔内从记忆中检索人名。

感谢你的学习，关于学习。

什么是长期记忆？

Welcome back to Learning How to Learn. What would it be like if you couldn't learn new things, you would not be able to remember new people you met, or remember what you were told? This actually happened to a famous patient in the annals of memory research whose initials were HM. At the age of 27, HM had an operation for epilepsy that took out his hippocampus on both sides of his brain. The hippocampus has a shape of a seahorse and is named from the Greek hippos, meaning horse and kampos, meaning sea monster. The operation was a success. The epilepsy was cured but the price was steep. HM could no longer remember new things. He had become profoundly amnesic. Curiously, you could have a normal conversation with HM, but if you left the room for a few minutes, he could not remember you or what you had discussed.

In the film Memento, the character played by Guy Pearce had this form of amnesia from a concussion. Note that he tattooed his body with messages, so that he would not forget what he had to do. HM could learn other things, like a new motor skill, but he could not remember having learned it. There are multiple memory systems for different types of learning. From the studying HM and animals with similar operations, we have learned that the hippocampus is important part of a brain system for learning and memory of facts and events. Without the hippocampus and its inputs, it is not possible to store new memories in the cortex, a process called memory consolidation that can take many years. HM could remember things from his childhood but he had trouble remembering things that had occurred in the years just before his operation, things that had not yet become fully consolidated. Something similar happens when you have a bad concussion but this usually resolves, unlike HM who never improved.

Memories are not fixed but living, breathing parts of your brain that are changing all of the time. Whenever you recall a memory, it changes, a process called, reconsolidation. It is even possible to implant false memories, which are indistinguishable from real ones by simply suggesting and imagining, especially in children who have vivid imaginations.

Here is a summary. The green process of consolidation takes the brain state in active memory and stores it in long term memory by modifying synapses on the dendrites of neurons. These long term memories can remain dormant for a long time until the memory is retrieved and reinstated, by the red process, in short term working memory. The reinstated memory is in a new context, which can itself be transferred to long term memory, thereby, altering the old memory though reconsolidation. Our memories are intertwined with each other.

As we learn new things, our old memories also change. Like consolidation, reconsolidation also occurs during sleep. This is why it is more effective to space learning over time, rather than mass learning all at once. If you want to study something for an hour, you will retain it longer if you spend 10 minutes each month over a semester than an hour on one day. In contrast, if you wait until the day before an exam to cram the material, you may be able to retrieve for the next day on the exam but it will quickly fade from memory.

In addition to neurons, brains have several types of supporting cells called glial cells. The astrocyte is the most abundant glial cell in the human brain. Astrocytes provide nutrients to neurons, maintain extra cellular ion balance, and are involved with repair following injury. In this photo of the cortex, the astrocytes are stained green and the neurons are blue. The intricate arms of the astrocytes wrap around the neurons, each embracing thousands of synapses. A recent experiment suggest that these astrocytes may also have an important role in learning. When human astrocytes were put into mouse brains, the humanized mice learned faster. Interestingly, when Einstein's brain was examined to find out what made him so awesomely creative, the only difference that could be found was that he had many more astrocytes than the average human. Could astrocytes be the key to understanding human intelligence. Well, the more we learn about the brain, the more may we have to rethink learning. I'm Terry Sejnowski. Happy learning, until we meet again.

欢迎回到《学习如何学习》课程。如果你无法学习新事物，无法记住你遇到的新朋友，或者无法记住别人告诉你的事情，那会是什么样子呢？这实际上发生在记忆研究史上一位著名的患者身上，他的首字母缩写是HM。在27岁时，HM因癫痫接受了手术，切除了他大脑两侧的海马体。海马体的形状像一只海马，得名于希腊语“hippos”，意为“马”，和“kampos”，意为“海怪”。手术成功了。癫痫被治愈了，但代价高昂。HM再也无法记住新事物了。他变得严重健忘。奇怪的是，你可以和HM进行正常的交谈，但如果你在房间里离开几分钟，他就记不起你或你们讨论过什么。

在电影《记忆碎片》中，由盖·皮尔斯扮演的角色因为脑震荡而患上这种失忆症。请注意，他在自己的身体上纹上了信息，这样他就不会忘记自己必须做的事情。HM可以学习其他东西，比如新的运动技能，但他无法记住他已经学会了它。对于不同类型的学习，有多种记忆系统。从对HM和接受类似手术的动物的研究来看，我们知道海马体是大脑学习和记忆事实和事件的重要部分。没有海马体及其输入，就不可能将新的记忆存储在大脑皮层中，这个过程被称为记忆巩固，可能需要很多年的时间。HM可以回忆起童年的事情，但他很难记住在他手术前发生的几年里发生的事情，那些还没有完全巩固的记忆。当你遭受严重的脑震荡时，也会发生类似的情况，但这通常会得到解决，不像HM从未好转过。

记忆不是固定不变的，而是你大脑中不断变化、呼吸的生命部分。每当你回忆起一段记忆时，它都会发生变化，这个过程被称为再巩固。甚至可以通过简单地暗示和想象来植入虚假记忆，尤其是在想象力丰富的儿童中，这些虚假记忆与真实记忆难以区分。

总结一下：绿色的巩固过程将大脑状态从活跃记忆中提取出来，通过修改神经元树突上的突触将其存储在长期记忆中。这些长期记忆可以在很长一段时间内保持休眠状态，直到通过红色的短期工作记忆重新检索和恢复记忆。恢复的记忆处于一个新的上下文中，它可以本身转移到长期记忆中，从而通过再巩固改变旧的记忆。我们的记忆是相互交织在一起的。

当我们学习新事物时，我们旧的记忆也会发生变化。就像巩固一样，再巩固也发生在睡眠期间。这就是为什么将学习分散在一段时间内更有效，而不是一次性大量学习。如果你想学习一个小时的东西，在一个学期中每个月花10分钟比一天花一个小时更能长时间地记住它。相反，如果你等到考试前一天才开始死记硬背材料，你可能能在第二天的考试中回忆起来，但它很快就会从记忆中消失。

除了神经元之外，大脑还有几种被称为胶质细胞的支持细胞。星形胶质细胞是人类大脑中最丰富的胶质细胞。星形胶质细胞为神经元提供营养，维持细胞外离子平衡，并在受伤后参与修复过程。在这张照片中，星形胶质细胞呈绿色染色，神经元呈蓝色。星形胶质细胞错综复杂的分支环绕着神经元，每个都包含数千个突触。最近的一项实验表明，这些星形胶质细胞在学习过程中也可能发挥重要作用。当人类星形胶质细胞被植入小鼠的大脑时，人源化的小鼠学得更快。有趣的是，当爱因斯坦的大脑被检查以找出是什么让他如此具有惊人的创造力时，唯一能找到的区别就是他比普通人拥有更多的星形胶质细胞。星形胶质细胞可能是理解人类智力的关键吗？嗯，我们对大脑了解得越多，就越需要重新思考学习。

我是特里·塞诺夫斯基。祝你学习愉快，直到我们再次见面。