临时抱佛脚的好处（怎样临时抱佛脚更有效）

期末考试怎么破？“临时抱佛脚”也有大学问科学突击、快速记忆，你不知道的小秘诀都在这里，我来为大家讲解一下关于临时抱佛脚的好处?跟着小编一起来看一看吧!

临时抱佛脚的好处

期末考试怎么破？“临时抱佛脚”也有大学问！科学突击、快速记忆，你不知道的小秘诀都在这里。

This episode is supported by Great Courses Plus.

本集视频由Great Courses Plus赞助播出。

Cramming isn't the ideal way to study for an exam but you're here you've come to this video likely with an exam tomorrow or. . . in a few hours so let's focus on what you can do to optimize your time.

临场前的死记硬背不是准备考试的理想方式，但鉴于你已经点开了这个视频，那很有可能是在明天或……在几个小时后就要上考场了，所以让我们看看可以做些什么来优化你的时间。

How do you effectively cram for your exam?

如何高效地为应考临时硬记？

You might not be able to learn a lot but you can store a bunch of information into your short term memory.

或许学不到很多东西，但你可以把一堆信息储存到你的短期记忆中。

Try using the ancient technique of the Memory Palace.

试试"记忆宫殿"这种古老的方法。

Dated back as far as 80 B. C. this technique involves associating ideas you want to memorize with memorable places like your home.

"记忆宫殿"可以追溯到公元前80年，把想要记住的东西与像家一样难忘的场所联系起来。

One study had medical students create Memory Palaces to help them remember the actions of insulin, in this example you might store glycosis in your living room and ketogenesis in the kitchen.

一项研究让医科学生创建自己的记忆宫殿，以帮助他们记住胰岛素的作用，例如，你可能会把糖原储存在客厅里，在厨房里生酮。

Then you can mentally travel through your house to recall each room.

然后便可以在脑海中走遍房子的每个角落，回忆每个房间。

Those who create memory palaces perform significantly better on tests than those who don't.

在测试中，创造记忆宫殿的人比其他人的表现要好得多。

And the reasons for this is that our visual and spatial memory is quite strong and connecting information to those already existing memories proves extremely effective.

因为我们的视觉和空间记忆相当强大，把信息与既存的这些记忆联结起来十分有效。

You should also try mnemonic devices wherever possible.

条件允许的话，也可以尝试一些记忆术。

Trying to memorize the Kreb's Cycle?

想要记住三羧酸循环？

Take the beginning of each product, and make a sentence out of it!

取每个物质的开头，并从中编出一个句子来！

Can I keep singing songs for my Oscars?

我能继续为奥斯卡演唱歌曲吗？

You can also create rhymes or songs.

也可以制造押韵或创作歌曲。

This method has been proven in several studies as a way of committing information to memory, and the weirder you make them, the better!

一些研究已证明这种方法是一种将信息传递给记忆的有效方法，而且越奇怪的创作效果越好！

Now, does your exam prep include rereading your notes and text book?

现在，你所做的考试准备包括重读你的笔记和课本吗？

You're not alone - but you should cut it out!

大家都是如此——但你应该跳过这一步骤！

A study had participants read an educational text.

一项研究让参与者阅读一篇教育文本。

One group was then instructed to reread the text a second time where the other group only read it once.

然后要求一组人再读一遍课文，而另一组人只读一遍。

They were then tested through multiple choice, short-answer questions, and text summaries to gauge their ability to retain the information.

然后通过多项选择、简短的回答问题和文本摘要对他们进行测试，以衡量他们记忆信息的能力。

The experimenters found no significant differences in performance between the two groups suggesting that rereading provides no clear benefit.

实验人员发现两组学生的成绩没有显著差异，这表明重读没有明显的益处。

And while we know exams are stressful, put some energy into de-stressing while studying and during your exam.

虽然考试的压力很大，但还是要在学习和考试期间投入一些精力来减轻压力。

Stress causes your body to release adrenaline, increases your heart rate, and can make you sweat.

压力使你的身体释放肾上腺素，增加心率，并使你出汗。

And about 20 minutes after feeling stressed, your body undergoes a delayed stress response, releasing the hormone cortisol.

在感觉到压力大约20分钟后，你的身体会经历一个延迟的压力反应，释放出皮质醇激素。

Cortisol attaches to receptors on the hippocampus, which is a seahorse shaped region of your brain that is part of the limbic system.

皮质醇附着在海马体的受体上，海马体是你大脑的海马状区域，是边缘系统的一部分。

And it's the hippocampus that's responsible for turning short term memories into long term memories.

海马体负责将短期记忆转化为长期记忆。

But when cortisol binds to the hippocampus, it impairs retrieval of memory.

但是当皮质醇与海马体结合，它会损害记忆的恢复。

Therefore if you are stressed you will have a more difficult time recalling information during an exam.

因此，如果你有压力的话，在考场上回忆信息就会变得更加困难。

So take some deep breaths!

深呼吸！

But just "turning off" stress is easier said than done that's why you need a study technique that is stress proof.

但"关闭"压力说起来容易做起来难，这就是为什么你需要一种可以预防压力的学习技术。

Scientists recommend testing yourself!

科学家们建议对自己进行测试！

Practice tests are not only a scientifically supported means of improving memory recall, they stand up to stressful situations.

测试不仅是一种能够提高记忆的科学手段，它还能经受住压力环境。

Scientists found that when individuals used practice tests and were put into a stressful situation they performed as well on tests as those who didn't have any stress stimulus.

科学家发现，当个体进行测试并被置于压力环境中时，他们的表现和那些没有任何压力刺激的人一样好。

fMRI studies have also found that practice tests increased the hippocampus ability to connect to other regions of the brain so even though cortisol may impair some pathways, studying with practice tests creates new paths to route around blockages.

fMRI研究还发现，测试提高了海马体与大脑其他区域的连接能力，因此尽管皮质醇可能会损害某些通道，但测试学习法创造了新的路径来绕过阻塞。

Feeling distracted?

注意力不集中了？

Try a mini workout!

尝试简短地锻炼一下！

Studies show that those who've worked out for 15 minutes and then complete a memory task complete tasks significantly faster than those that haven't exercised.

研究表明，那些锻炼15分钟然后完成记忆任务的人完成任务的速度明显快于那些没有锻炼的人。

Even a simple walk can make a difference.

即使是简单的散步也能带来不同。

But you also need to take a minute and think about the way that is you personally study best!

但你也需要花一分钟的时间，想想于你个人而言最好的学习方式！

Meta-cognition is the analysis of one's own learning or thinking processes.

元认知是对自己学习或思维过程的分析。

Studies have found that students who have poor meta-cognitive skills meaning they lack awareness of assessing their own strengths and weaknesses perform worse on tests.

研究发现，元认知能力差的学生在测试中表现更差，这意味着他们缺乏评估自身优势和弱点的意识。

So look inward on ways you have been effective before and implement those strategies.

内省一下以前行之有效的方法，然后再去施行上述策略。

If you know that studying solo works best for you skip out on the cramming session with your classmates it is crunch time after all!

如果你觉得独自学习对你来说是最好的，那就不要和同学们一起上补习班了。

There's also one other really important distinction to make: are you cramming late into the night because you know very very little about the topic for your upcoming exam?

还有一个非常重要的区别：你是否因为对即将到来的考试的主题内容知之甚少而填鸭到深夜？

Or are you hoping to perfect an already strong base of knowledge…

还是说你希望去完善已经很强大了的知识基础...

If you've already studied. GO TO SLEEP!

如果你已经学习过了。快去睡觉！

There is more than a century's worth of research concluding that sleep is essential for memory retention.

有一项一个多世纪之久的研究得出，睡眠对于保持记忆是必不可少的。

But if you really only can spare a few minutes to sleep consider rocking.

但如果你真的只有几分钟的时间睡觉，那就考虑一下摇摇床吧。

That's right, a recent study found that participants who slept on a bed engineered to gently rock were able to fall asleep more quickly, sleep more deeply, and perform better on memory tests the next morning.

这是真的，最近的一项研究发现，睡在被设计成轻轻摇动的床上的参与者能够更快地入睡，睡得更深，在第二天早上的记忆测试中表现得更好。

So rockabye baby really works!

宝宝快睡真的很管用！

,