1. Focus your attention on the materials you are studying.

將集中注意力于你正在學(xué)習(xí)的材料

Attention is one of the major components of memory. In order for information to move from short-term memory into long-term memory, you need to actively attend to this information. Try to study in a place free of distractions such as television, music, and other diversions.

注意力是記憶的主要成分之一。為了使信息從短期記憶轉(zhuǎn)化為長(zhǎng)期記憶，你需要積極地記憶這個(gè)信息。嘗試在一個(gè)無(wú)干擾的地方學(xué)習(xí)，例如一個(gè)沒(méi)有電視，音樂(lè)和其他娛樂(lè)活動(dòng)的地方。

2. Avoid cramming by establishing regular study sessions.

通過(guò)建立定期學(xué)習(xí)避免填鴨式學(xué)習(xí)。

According to Bjork （2001）， studying materials over a number of session's gives you the time you need to adequately process the information. Research has shown that students who study regularly remember the material far better than those who do all of their studying in one marathon session.

根據(jù)比約克（2001），研究材料的會(huì)話將給你充分的時(shí)間去處理信息。有研究表明，比起那些一口氣用很長(zhǎng)時(shí)間學(xué)習(xí)的學(xué)生，有規(guī)律地學(xué)習(xí)的學(xué)生記憶知識(shí)點(diǎn)的能力要好得多。

3. Structure and organize the information you are studying.

研究和組織你正在學(xué)習(xí)的信息。

Try grouping similar concepts and terms together, or make an outline of your notes and textbook readings to help group related concepts.

嘗試將類似的概念和術(shù)語(yǔ)歸于一類，或做一個(gè)概述的筆記和課本閱讀以幫助歸類相關(guān)的概念。

4. Utilize mnemonic devices to remember information.

利用記憶裝置來(lái)記住信息。

Mnemonic devices are a technique often used by students to aid in recall. A mnemonic is simply a way to remember information. For example, you might associate a term you need to remember with a common item that you are very familiar with. You might come up with a rhyme, song, or joke to help remember a specific segment of information.

記憶裝置經(jīng)常被學(xué)生用來(lái)幫助回憶。助記是一個(gè)簡(jiǎn)單記住信息的方法。例如，你可能將一個(gè)術(shù)語(yǔ)與你很熟悉常見(jiàn)的物品聯(lián)系在一起。你可以想出一個(gè)韻律、歌曲、或笑話來(lái)幫助記住一段特定的內(nèi)容。

5. Elaborate and rehearse the information you are studying.

精細(xì)復(fù)述你學(xué)習(xí)的內(nèi)容。

In order to recall information, you need to encode what you are studying into long-term memory. One of the most effective encoding techniques is known as elaborative rehearsal.

為了回憶內(nèi)容，你需要將你所學(xué)的東西轉(zhuǎn)化為長(zhǎng)期記憶。其中一個(gè)最有效的轉(zhuǎn)化方法，稱為精細(xì)復(fù)述。

6. Relate new information to things you already know.

將新舊內(nèi)容聯(lián)系在一起

When you are studying unfamiliar material, take the time to think about how this information relates to things that you already know. By establishing relationships between new ideas and previously existing memories, you can dramatically increase the likelihood of recalling the recently learned information.

當(dāng)你學(xué)習(xí)不熟悉的材料時(shí)，花時(shí)間去思考你已知了的涉及這信息的內(nèi)容。通過(guò)建立新的想法和舊記憶之間的關(guān)聯(lián)，回憶最近了解到的信息的可能性會(huì)有很大的提升。

7. Visualize concepts to improve memory and recall.

通過(guò)可視化來(lái)提高記憶和回憶。

Many people benefit greatly from visualizing the information they study. Pay attention to the photographs, charts, and other graphics in your textbooks. If you do not have visual cues to help, try creating your own. Draw charts or figures in the margins of your notes or use highlighters or pens in different colors to group related ideas in your written study materials.

許多人因可視化了他們學(xué)習(xí)的內(nèi)容而受益匪淺。將注意力集中于在你的教科書(shū)上的照片、圖表和其他圖形。如果沒(méi)有視覺(jué)線索來(lái)幫助你學(xué)習(xí)，那就嘗試自己畫(huà)一畫(huà)。在筆記本留白的地方畫(huà)一些圖表或者在書(shū)面的學(xué)習(xí)材料上使用熒光筆或者彩色筆做標(biāo)記。

8. Teach new concepts to another person.

將新內(nèi)容教給另一個(gè)人

Research suggests that reading materials out loud significantly improves memory of the material. Educators and psychologists have also discovered that having students actually teach new concepts to others enhances understanding and recall. You can use this approach in your own studies by teaching new concepts and information to a friend or study partner.

研究表明，大聲閱讀材料極大地提高了材料的記憶。教育家和心理學(xué)家也發(fā)現(xiàn)，學(xué)生教授他人新內(nèi)容將能增強(qiáng)自身的理解和記憶。你可以通過(guò)給朋友或?qū)W習(xí)伙伴教授新內(nèi)容，來(lái)提升自己的學(xué)習(xí)效果。

9. Pay extra attention to difficult information.

額外關(guān)注較難的內(nèi)容

Have you ever noticed how it's sometimes easier to remember information at the beginning or end of a chapter? Researchers have found that the order of information can play a role in recall, which is known as the serial position effect.

你有沒(méi)有注意到有時(shí)記住一章的開(kāi)頭或結(jié)尾會(huì)很容易嗎？研究人員發(fā)現(xiàn)，信息的順序可以在回憶中發(fā)揮作用，這就是眾所周知的系列位置效應(yīng)。

While recalling middle information can be difficult, you can overcome this problem by spending extra time rehearsing this information. Another strategy is to try restructuring what you have learned so it will be easier to remember. When you come across an especially difficult concept, devote some extra time to memorizing the information.

回憶中間的信息是很困難的，你可以通過(guò)進(jìn)行額外復(fù)習(xí)來(lái)解決這個(gè)問(wèn)題。另一個(gè)策略是嘗試重組你所學(xué)的知識(shí)，這樣會(huì)更容易記住。當(dāng)你遇到一個(gè)特別難的內(nèi)容時(shí)，花一些額外的時(shí)間來(lái)記憶。

10. Vary your study routine.

改變你的學(xué)習(xí)習(xí)慣。

Another great way to increase your recall is to occasionally change your study routine.If you study in the evening, try spending a few minutes each morning reviewing the information you studied the previous night. By adding an element of novelty to your study sessions, you can increase the effectiveness of your efforts and significantly improve your long-term recall.

另一個(gè)增加你回憶的方式是偶爾地改變下你的學(xué)習(xí)習(xí)慣。如果你習(xí)慣于晚上學(xué)習(xí)，那每天試著花個(gè)幾分鐘回顧你前一天晚上學(xué)習(xí)的內(nèi)容。在學(xué)習(xí)中加入一些創(chuàng)新的方法，可以提高你的學(xué)習(xí)效果，而且可以顯著地提高長(zhǎng)期記憶能力。

11. Get some sleep.

睡一會(huì)兒

Researchers have long known that sleep is important for memory and learning. Some recent research has shown that taking a nap after you learn something new can actually help you learn faster and remember better.

研究人員早就知道，睡眠對(duì)記憶和學(xué)習(xí)的重要性。最近的一些研究表明，學(xué)習(xí)新的內(nèi)容后小睡一下可以幫助你更快地學(xué)習(xí)、更好地記憶。

One study actually found that sleeping after learning something new actually leads to physical changes in the brain. Sleep deprived mice experienced less dendtritic growth following a learning task than well-rested mice.

一項(xiàng)研究表明，學(xué)習(xí)新內(nèi)容后睡覺(jué)會(huì)導(dǎo)致大腦產(chǎn)生生理性的變化。在學(xué)習(xí)一項(xiàng)新任務(wù)后，被剝奪睡眠的老鼠的樹(shù)突細(xì)胞比休息過(guò)后的老鼠發(fā)育得更慢。

So the next time you are struggling to learn new information, consider getting a good night's sleep after you study.

所以下次當(dāng)你正在努力吸收新知識(shí)時(shí)，你最好選擇學(xué)習(xí)之后好好地睡上一覺(jué)。