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你是否经常找不到手机？你是否经常摘下眼镜后忘了放在哪里？99%的遗忘对于人类大脑来说都是正常现象，不必担忧。实际上，每个人的记忆力都是无限的惊人的，只是我们缺乏正确的认识，不知道如何保护大脑以及强化记忆力。那么我们应该如何科学有效地训练记忆力呢？2、增大海马体：进行瑜伽、冥想、正念和锻炼等活动，减轻压力，恢复大脑活力。3、充足的睡眠：没有足够的睡眠时间，你的海马体就没有足够的时间来巩固和存储你在前一天所经历和学到的信息。4、喝咖啡：咖啡因有助于集中注意力，进而对记忆有利。5、建立连接：大脑难以记住抽象概念，需要与其他事物关联记忆。7、写下来：写下来并不是作弊，实际上是一种很好的记忆训练。8、自我测试：信息输入只是神经元的单向传递，尝试回忆信息，有助于加强和巩固记忆。9、使用搜索引擎：搜索不会以任何方式减弱你的记忆，反而会帮助你充分利用搜索来的信息来继续思考、继续联想、继续学习。- People are worried about their memory. If you're forgetting to show up for your four o'clock meeting, or you forgot the actor who played Tony Soprano in the HBO series 'The Sopranos.' 'Can't remember that guy's name, what is it?' A lot of us tend to blame ourselves. 人们担心自己的记忆力下降。如果你忘记参加下午四点的会议，或者忘记谁演了HBO系列剧《黑道家族》中的托尼·索普拉诺，你会说：“记不住那个演员的名字，是什么来着？”很多人记不住时倾向于责怪自己。This absent-mindedness is a sign of mental weakness, or a failing memory, or a lack of character, but 99% of forgetting that happens to all of us, is normal. So there are things that we can do to be less afraid, less panicked, to have a better relationship with our memory today- because forgetting is a normal part of being human.人们将遗忘看作精神衰弱、记忆力衰退，亦或是人格缺陷的特征，但对每个人来说，99%的遗忘都是正常现象。我们可以采用一些方法，减少对遗忘的担忧和恐慌，更好地改善与记忆力的关系，因为遗忘是人类普遍存在的正常现象。My name is Lisa Genova. I am an author and neuroscientist. The name of my book is 'Remember: The Science of Memory and the Art of Forgetting.' So how do we reinforce our memories? How do we make our memories stronger, resilient to time, so that we can recall them decades later? 我叫丽萨·吉诺瓦，我是一名作家和神经学家。我的书名叫《记忆：记忆的科学与遗忘的艺术》。那么，我们如何强化记忆力？如何让我们的记忆更加牢固，经得起时间的考验，以便我们几十年后还能追忆过往的点点滴滴？The first essential ingredient in creating a memory that's going to last longer than this present moment is attention. 形成长时间持续记忆而不是瞬间遗忘的第一个关键要素是：集中注意力。If I put my glasses down and don't give it a moment's attention to notice where I've put this, I can't remember where they are because I never formed that memory to begin with. Your brain will never remember what you don't pay attention to. 如果我摘下我的眼镜，却丝毫没有注意到我把眼镜放在哪里，我就无法记住眼镜放在哪里了，因为从一开始我的大脑就没有形成记忆。大脑不会记住你没有注意到的事物。Chronic stress is really bad for our memory. Stress hormones mobilize your brain and body to respond, to fight, to flee, to react quickly- not to think. Stress is meant to be an acute, quick, on and off phenomenon. So what happens in your brain and body if you're exposed to chronic, unrelenting stress, and how does that affect your memory?长期持续不断的压力对记忆力非常不利。压力激素会使人的大脑和身体处于响应、战斗、逃离、迅速反应的状态，而不是思考的状态。压力本来应该是一种急性的、快速的、短暂的现象，而非长期持续不断。如果你长时间面临持续紧绷的压力，你的大脑和身体会发生什么变化，怎样影响你的记忆力？Under chronic stress, your body will just keep dumping adrenaline and cortisol, and it can't shut off. This is bad for memory. You are actually shrinking your hippocampus-the part of your brain that's essential for forming consciously-held memories is going to be smaller. You'll be inhibiting 'neurogenesis,' the birth of new neurons. 在持续性压力下，身体会持续释放肾上腺素和皮质醇，而且停不下来，这对记忆很不利。而且实际上，你的海马体正在缩小-海马体是形成有意识记忆的关键脑部区域。长期压力会抑制“神经发生”，也就是新神经元的产生。The very good news about all of this, because I've probably just scared everyone, is that there are things that we can do to combat stress. This is where things like yoga, meditation, mindfulness, and exercise come into play. All of these have been shown to restore the size of people's hippocampus who have been chronically stressed. 非常好的消息是，我刚刚可能吓倒你们每个人了，我们可以采用一些方式来应对压力。这就是瑜伽、冥想、正念和锻炼等活动发挥作用的地方。所有这些活动都已经被证明，能够恢复长期受压力困扰的人的海马体大小。A quick word on meditation: A lot of people are intimidated by meditation. They sort of know that this is probably good for them in lots of ways, but maybe don't know how to do it. Here's a nine-second meditation to help restore your cortisol levels, and to help save your hippocampus and your ability to remember.关于冥想的简短说明：很多人对冥想感到有些担心。他们大概知道冥想对他们有诸多好处，但不知道如何进行冥想。接下来是九秒冥想教程，有助于恢复皮质醇水平，拯救你的海马体和记忆力。Close your eyes if you can. Breathe in through your nose to the count of four. Hold it for a second, and then breathe out through your nose to the count of four. And notice how you feel. Here's what's going on: Stress response causes you to breathe like this- By breathing slowly in and out through your nose, you are telling your brain and body that you are safe. 如果可以的话，闭上眼睛。通过鼻子吸气，数到四。稍微停顿一下，然后通过鼻子呼气，数到四。留意你的感受。你正面临的问题：压力会导致你呼吸像狗一样急促-而通过鼻子缓慢吸气和呼气，你在告诉你的大脑和身体你是安全的。We also wanna get enough sleep. Sleep is not a state of doing nothing where you're unconscious and it's a waste of time. You're very biologically busy while you sleep, and there are a number of super-important things that are going on in your brain with respect to memory.我们还要确保获得足够的睡眠。睡眠不是一种失去意识、浪费时间的没有意义的状态。在你睡觉的时候，身体内的生理活动非常活跃，与记忆有关的大脑内正在进行许多非常重要的生理活动。For example, if I got a horrible night's sleep last night, I'm gonna wake up today and my frontal lobe is gonna have a hard time dragging itself to its day job- and one of its most important jobs is paying attention. And if I can't pay attention to what's going on today, what am I not gonna be able to do well today? Form new memories. Also, your hippocampus consolidates the information you're learning into a lasting memory that you can consciously retrieve while you sleep. 例如，如果我昨晚睡得很糟糕，今天早上我醒来时，我的额叶将很难履行它的日常功能-其中一个最重要的功能就是集中注意力。如果我不能关注今天发生的事情，那我今天无法做好的事情是什么？无法形成新的记忆。此外，在睡眠期间，你的海马体将巩固你所学的信息，并有意识地形成持久记忆。So what happens if you don't get enough sleep? Your hippocampus might not have had enough time to do the job, and so your memories from what happened yesterday and the stuff you learned yesterday, might not be fully formed today, or they might not be formed at all. 如果你没有足够的睡眠会发生什么？你没有足够的睡眠时间，你的海马体可能就没有足够的时间来巩固和存储你在前一天所经历和学到的信息，那么在今天，昨日的记忆可能就不能完全形成，甚至可能根本没有形成。Caffeine is actually good for memory, because caffeine increases your attention. So anything that's an attention booster is gonna be a memory booster. We know that sleep is super important for forming memories, so caffeine's good for memory. You just wanna be careful that it's not compromising your sleep. Our brains are not designed to remember people's names. These are abstract concepts. They live in neurological cul-de-sacs. Ultimately, there's only one way into that house that lives at the end of that street, and there's no other way to get there.咖啡因实际上对记忆有好处，因为咖啡因会强化你的注意力。任何能提高注意力的东西都会增强记忆。我们知道睡眠对于形成记忆超级重要，咖啡因对记忆有益。只是要警惕不要影响你的睡眠。大脑并不是为了记住人的名字而存在的。人名是抽象概念。抽象概念进入大脑，就好比进入死胡同。最终，抽象概念进入大脑只有一条路径，而没有其他途径可走。So can we supply more associations to the person's name to give us a chance? In psychology, this is called the 'Baker-Baker Paradox.' If I'm trying to remember your name and your name is Mr. Baker, that's really tough for me to remember- abstract concept. But if I were asked to remember the word 'baker,' I can picture him wearing an apron, and he's got flour on his face and, 'Oh, I remember the bakery I used to love as a kid and we used to get danishes there on Sundays.' So now I've got all of these associations in my brain, attaching to that word 'baker,' and gives me a chance to hook into it.那么我们能否通过更多的联想来记住某人的名字呢？在心理学中，这被称为“贝克-贝克尔悖论”。如果我试图记住你的名字，而你的名字是贝克先生，那对我来说真的很难记住，因为这是一个抽象概念。但如果我被要求记住单词“面包师”，我可以想象他穿着围裙，脸上沾满了面粉，然后我想起了小时候喜欢的面包店，我们每个星期天都去那里买甜点。现在我脑海中有了与“面包师”这个词相关的所有联想，这给了我记住“面包师”的可能。For all of these memories, they benefit from repetition. The more we repeat, the more we practice, the more we rehearse a memory, we are strengthening those neural connections, making that neural circuit stronger, and more likely to be fully retrieved. 我们所有的记忆，受益于重复。我们重复、练习、反复记忆的次数越多，我们就在强化那些神经连接，使神经回路更强大，记忆更有可能被完全检索出来。One of the ways that we can repeat a memory is by writing it down. If I've experienced a certain number of things today, and I keep a journal- what I've chosen to write down will become a stronger, more reinforced memory in my brain. 重复记忆的方式之一是写下来。如果我今天经历了一些事情，而我一直坚持写日记——我选择写下来的东西将在我的大脑中变得更加强大、更加牢固。I will also have the opportunity to revisit that memory by reading it later. So many people come up to me, so worried, saying, 'If I don't write what I need to do later down, I'm gonna forget to do it. That's gotta mean I'm getting Alzheimer's.' And I tell all of them, 'No, it's your prospective memory. It's terrible. It's not cheating to write it down. It's actually good practice.' Airline pilots do not rely on their brains and their prospective memories to remember to lower the wheels before landing the plane. They outsource the job to a to-do list, a checklist. We should all write it down, put it in your phones, put it in your calendar alerts, make to-do lists. If you wanna remember to pick up milk at the grocery store, write it down. 今后，我还有机会通过阅读日记来回顾那段记忆。很多人来找我，非常担心地说：“如果我不写下我接下来需要做的事情，我就会忘记它。这一定意味着我得了阿尔茨海默症。”而我告诉他们所有人：“不是那样，那是你的预期记忆，预期记忆很差劲。写下来并不是作弊，实际上是一种很好的练习。”飞行员在降落飞机之前并不依赖于他们的大脑和预期记忆来记住如何放下起落架。他们将记忆任务外包给待办事项清单，一个备忘录。我们都应该把待办事项写下来，写在在手机里，加入日历提醒，制定待办事项清单。如果你想记住要在杂货店买牛奶，就把它写下来。Another way to better remember this information has to do with self-testing. If I'm trying to consolidate something into memory, and I'm only putting the information in, I'm traveling one way on the neurons. If I then try to recall the information, I'm pulling the information out- now I'm going the other way. Going over those circuits in both directions will help reinforce and make that memory stronger. 更好地记住信息的另一个方法是：自我测试。如果我试图巩固某些记忆，只是将信息输入，那我只是在神经元上单向传递。如果我尝试回忆这些信息，我就是在提取信息—意味着现在我是在另一个方向上传递。双向激活这些回路将有助于加强和巩固记忆。Okay, having a word stuck on the tip of your tongue is a normal glitch in memory retrieval. It's just a byproduct of how our brains are organized. So looking up a word, Googling a word that's on the tip of your tongue isn't cheating. It will not cause digital amnesia. It will not make your memory weaker in any way. It frees you up. We can Google anything that we can't remember in a moment's notice, and then use that information to continue thinking, to continue the conversation, to learn more. 舌尖上卡住一个词是记忆检索中正常的小故障。说话卡词只是我们大脑运作方式的副产品。查找一个卡在舌尖上的词，用谷歌搜索它，并不是作弊。搜索不会导致数字遗忘，不会以任何方式减弱你的记忆。搜素让你更自由。我们可以在瞬间内搜索任何我们记不起的东西，然后利用这些信息来继续思考、继续对话、继续学习。You have my permission to Google it and look it up. What I would love for you to take away from all of this is that your memory is amazing. It is limitless in what it's capable of remembering if you supply it with the right kind of information, if you supply it with the right kind of tools and associations. And it's wildly imperfect, and that's just the price of owning a human brain. 我准许你，使用搜索与查找。我希望你能从中得出的结论是，你的记忆是令人惊奇的。如果你提供正确类型的信息，如果你提供正确类型的工具和联想，大脑记住事物的能力是无限的。但大脑也是非常不完美的，这只是拥有人类大脑的代价。Forgetting is a normal part of being human. 译制：良哥 source: Big Think
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