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用好习惯来提高你的记忆力 – 译学馆
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用好习惯来提高你的记忆力

How To Improve Memory With Good Habits! - Memory Training

如果你因记性差而感到压力很大
If you’re stressed out because you have a bad memory,
我将教你一些方法
I’m going to give you ways to
利用好习惯来提高记忆力
improve your memory with these good habits.
提高记忆力的第一个方法是
The first way to improve your memory
养成睡眠充足的好习惯
with a good habit is getting enough sleep.
该观点你可能已听过无数次 但它真的有用
If you’ve heard it said a million times, but it’s so true.
晚上没睡好
Without a good night’s sleep,
你第二天就不可能有好的记忆力
you are not to be able to remember the next day.
所以至少睡8小时
So get at least eight hours of sleep,
6到8小时的睡眠时间是睡眠中最重要的部分之一
that six-to-eight-hours window is one of the most crucial areas of sleep.
这就是REM睡眠
It’s the REM sleep.
如果你没有达到6到8小时睡眠
And if you don’t get that,
你将记不住一天内所学的东西
you’re not going to remember what you have learned during the day,
而且你将不能为下一天的记忆做好准备
and you’re not going to be prepared for the next day in terms of your memory.
接下来便是喝大量水
And the next step is to drink plenty of water.
一个缺水的大脑是无法专注的
A dehydrated brain is a brain that won’t be able to focus,
所以这就是为什么喝大量的水如此重要的原因
so that’s why drinking plenty of water is so important.
接下来便是锻炼
The next one is exercise.
《哈佛健康通讯》在2014年报道
A 2014 Harvard Health Letter said
锻炼可以直接和间接地帮助记忆
that exercise helps the memory in both direct and indirect ways.
锻炼直接有助于记忆因为它减少了炎症的发生
It helps directly because exercise reduces inflammation,
而这有助于大脑
and that helps your brain,
和刺激大脑中新的血细胞的生长
and it stimulates the growth of new blood cells in the brain.
间接地 锻炼将帮助提高记忆力
And indirectly, exercise is going to help your memory
因为它将帮助你睡得更好
because it’s going to help you sleep better,
减轻你的压力与焦虑
and also it’s going to help reduce your stress and anxiety.
锻炼真的将有助于你的记忆力
And that’s going to really help your memory.
现在盐对记忆力起着很重要的作用
Now salt plays an important part of your memory.
实际上 缺盐将损害你的记忆力
A lack of salt is actually going to hurt yourmemory.
在大脑中
In the brain,
盐是用来激励大脑产生新记忆的一种刺激物
salt is used as a stimulant to encourage the brain to create new memories.
实际上当缺盐的时候 会损害你的短期记忆力
So when salt is restricted, it can actually hurt your short-term memory.
现在 不要太紧张
Now, not to stress you out,
但是如果你做的过分吃了太多盐
but if you go overboard and have too much salt,
这对你的记忆力有害 甚至可能患上阿兹海默症
that is bad for your memory and has even been linked to Alzheimer’s disease.
谈到压力 这就引出了下一个提高记忆力的习惯
Speaking of stress, that leads to our next habit to improve your memory.
毋庸置疑 压力是记忆力最大的敌人
Stress is without question the worst enemyto your memory.
想一想在你一生中
Think about a time in your life
当你感到紧张或者正在经历一段有压力的时期的时候
when you were stressed out or you were going through a stressful period in your life,
你的记忆力很有可能糟糕透了
your memory was probably horrible.
所以为了减轻压力 一些人会进行冥想
So to reduce your stress, some people meditate;
只用闭上眼睛
some people just close their eyes
呼气 静下心来度过一段安静的时光
and just exhale and clear their mind and have a quiettime.
在世界脑力锦标赛开赛前一个星期
Sometimes in a week before the World Memory Championship,
只是为了保持轻松 我会去按摩五次
I would get five massages just to stay relaxed.
压力是记忆力最大的敌人
Stress is the worst enemy to your memory.
接着 避免摄取过量的糖
Moving on, avoid excessive sugar.
海马体是大脑中对糖很敏感的部分
The hippocampus is a part of your brain that is very sensitive to sugar.
海马体在学习 记忆
The hippocampus plays an important part in learning, memory,
和长期记忆中起着很重要的作用
and your long-term memory.
它甚至对阿兹海默症和抑郁症也有影响
It even plays a role in Alzheimer’s diseaseand depression.
所以为了拥有更好的记忆力 要避免摄取过量的糖
So avoid excessive sugar for a better memory.
好啦
All right.
接下来是无需动脑的事 对吧?
The next one is a no-brainer, all right?
这不是双关语
Pun intended.
避免过量饮酒
Avoid excessive alcohol.
仅仅因为科学原因
For scientific reasons only,
我同时喝了酒并尝试去记忆
I have taken alcohol and tried to memorize at the same time.
我不需要告诉你结果
I don’t have to tell you the results.
你知道结果的
You know the results.
过量饮酒将损伤你现有的短期记忆力
It’s going to hurt your memory in the current short-term memory,
但长此以往也会伤害
but it also has very damaging effects
你的长期记忆
in your long term memory overtime.
避免过量饮酒
Avoid excessive alcohol.
说到这个 还有另一个观点
Now with that said, our next point,
研究表明少量的酒精
studies have been shown that small amounts of alcohol
或者每天一杯酒
and maybe having a glass of wine a day
实际上对你的记忆力有好处
is actually good for your memory.
所以为了提高你的记忆力适量些饮酒吧
So go have some alcohol in moderation to improve your memory,
你可以感激我
and you can thank me.
现在 接下来的这个很重要
Now,this next one is important.
你曾经多少次被介绍给别人
How many times have you been introduced to somebody
六个月之后 你遇见他们
and then six weeks later you meet them
你说了什么
and what do you say?
噢 我很擅长记住别人的样貌
Oh,I am so good with faces.
我从来不脸盲
I never forget a face.
我只是想不起你的名字
I just can’t think of your name.
为什么
Why?
因为你见到了这个面孔
Because you saw the face.
但你从未见过这个名字
You never saw the name.
大脑记住了你看到的东西
The mind remembers what it sees.
所以 如果你想开始记住一些东西
So,if you want to start remembering stuff,
你必须把它转换成图片
you have to be able to turn it into a picture
并且要看见它
and you have to be able to see it.
当你听到数字21的时候 不要只想着数字21
When you hear the number 21, no longer think of the number 21.
想一想一桌21点纸牌游戏
Think of a deck of cards for the game Blackjack.
无论什么时候听到Steve这个名字 不要只想着这是Steve的名字
Whenever you hear the name Steve, no longer think of the name Steve;
想一想火炉
think of a stove
想象一下你在你在煮Steve
and imagine you were cooking Steve.
无论你想记住什么
Whatever you want to remember,
把它转换成图片 然后你的大脑就会更好的记住它
turn it into a picture and your brain is going to remember it much more.
比起听到的 你的大脑可以记住更多看到的东西
You remember what you see more than what you just hear.
现在 最后一个也是我最喜欢的用于提高记忆力的方法 使用思维殿堂的习惯
Now this last one is my favorite way to improve your memory: the habit of using the Mind Palace.
当你在记一个房子的地图时 用思维殿堂是很重要的
The Mind Palace is essentially when you memorize a map of a house,
你站在你家房门口
you stand in the doorway of the room in your house,
你数房间里的五件家具
and you count 5 pieces of furniture in that room.
一 二 三 四 五
1,2,3,4,5.
你去到下一个房间
You go to the next room
数这间房间里五件家具
and you count 5 pieces of furniture in that room.
六 七 八 九 十
6,7,8, 9 and 10.
在房子里的每间房间 你都这样数
and You do this in each room of your house
直到你数到比记住的多20 30 40或者50件家具
until you have 20, 30,40, or 50 pieces of furniture than memorized.
然后拿起你想记住的任何一件东西
Then you take whatever you want to memorize
想象它被思维殿堂里的家具包围了
and you imagine it around pieces of furniture in the Mind Palace.
如果你首先想记住的单词
If the first word you want to memorize
是给乔治·华盛顿的一台洗衣机
is a washing machine for George Washington,
然后想象一下一台洗衣机在你的第一件家具上
then you imagine a washing machine on your first piece of furniture.
如果你想记住的第二个单词是第二任总统 亚当斯
If the second word you want to memorize is the second president, Adams,
你看见了一个水坝
you see a dam,
你把它转换成图片
you turn it into a picture,
并且你看到它在思维殿堂的第二件家具上
and you see it on the second piece of furniture in your Mind Palace.
思维殿堂是毋庸置疑的
The Mind Palace is without question,
我最喜欢的用于提高记忆力的方法
my favorite way to improve your memory technique.
立刻点击这个链接 你将得到更多思维殿堂方法的免费训练
Click the link right here and you’ll get more free training on this Mind Palace method.
所以点击链接吧
So click the link here,
输入你的邮箱地址 获得更多思维殿堂方法的免费训练吧
enter your e-mail address to get more free training on the Mind Palace method,
或者你可以点击下方的链接 链接在字幕下方
or you can click the link below, down in the description.
所以继续吧 朋友们
So go on, guys,
去得到免费的训练 这样你就能轻松的记住你想记住的任何东西
get your free training so that you can memorize anything you want the easy way.
第二步是喝大量的水
And step number two is to drink plenty of water.
喝大量的水
Drink plenty of water.
仅仅因为科学原因 我已经喝了14杯伏特加了
For scientific reasons only, I have done 14 shots of vodka.

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