如何改善記憶力

The demands of private school classes, particularly in middle and high school, can require students to learn and remember huge amounts of material, particularly for final exams. Some students, while bright, struggle to retain information in their short-term and long-term memory, making it difficult to use this information and produce it on assessments and in class. Problems with memory consolidation can be frustrating, as students who do the work often find themselves unable to prove that they know the material.

私立院校的班級，特別是在初高中，會要求學生學習和記憶大量的材料，尤其是期末備考時。一些學生雖然很聰明，卻還是不得不短時或長時地記憶信息，因此在評估或是在班上的時候，會覺得使用並創作這些信息十分困難。怎樣鞏固記憶是一個讓人鬱悶的問題，因爲學生們在記憶的時候會發現無法證明自己熟悉材料。

Good study skills include methods to improve memory. Here are some memory tips to help students improve memory.

好的學習技巧也包括改善記憶的方法。這裏有一些幫助學生們改善記憶的建議。

Tip 1: Use Sound Studying Techniques

建議一：使用好的學習技巧

The most important memory tip is to study actively and to space out one's studying to avoid cramming and to allow for memory consolidation. In order to retain information, students have to practice good study skills, including techniques for active reading.

最重要的記憶方法就是發揮學習的積極性，並且利用碎片時間來學習，避免時間過於集中，從而鞏固記憶。爲了吸收信息，學生們需要使用好的學習技巧，包括活躍閱讀的技巧。

Rather than just reading passively, students should annotate their reading, underlining key passages, putting question marks next to what they haven’t understood, and writing summaries of their reading. They can also take notes on what they read. This type of review helps them transfer information to their long-term memory and helps them connect it to what they already know, improving memory consolidation. Simply reading a text will not help students internalize the information as much as actively reading it and taking notes. In general, strategies for improving memory rely on repetition over time, which allows students to internalize information. Students' test preparation is most effective when they have used effective study skills to prepare for tests.

學生們不應該僅限於被動地閱讀，而是應該做上註釋，標出關鍵的段落，在不懂的地方畫上問號。他們也可以在閱讀時做做筆記。這種複習方式將信息轉化爲長久地記憶，並和他們已有的知識聯繫起來，從而促進記憶的鞏固。僅僅是閱讀一篇文章不能夠幫助學生吸收信息，對他們進行活躍閱讀和做筆記頁沒有益處。一般來說，改善記憶的模式取決於一次次的重複，使得學生能夠吸收信息。當學生們使用有效的學習技巧來準備考試時，他們爲考試所做的準備纔是最能發揮效果的。

Tip 2: Use Technology

使用科技

Some forms of technology help students improve memory by helping them retain information in their long-term memory. These programs help students with test preparation as well. For example, the free online program Quizlet enables students to create flash cards for different types of material they are studying—whether it is Spanish verbs, SAT vocabulary, or historical facts.

一些科技可以通過幫助學生長時間地記憶信息來改善他們的記憶。這些程序也可以幫助學生備考。例如，免費的在線程序Quizlet可以針對不同類型的學習材料爲學生們製作出閃存卡，不管是西班牙語動詞，SAT詞彙還是史實類均可。

The program allows students to quiz themselves, and it presents them with the questions they answered incorrectly again and again until they get the questions right. This type of repetition is essential to transferring information into one’s long-term memory, and students can store their flash cards and return to them over time, enabling them to use more repetition over time. Students can also use paper flash cards too—as long as they keep reviewing them. In general, it’s helpful to review information over time, rather than cramming the night before a test. These study skills will help students transfer information to their long-term memory.

科技程序可以是學生們進行自測，不斷地向他們列出答錯的問題，直到學生答對爲止。這種類型的重複對於將信息轉化爲長時間的記憶非常重要，學生們可以一直保留這閃存卡，隨時回顧，以確保能夠重複使用。學生們也可以使用紙質的閃存卡，只要一直堅持回顧。一般來說，比起在考試前夜突擊，一次次地回顧信息纔是有幫助的。這些學習技巧可以幫助學生們將信息轉化爲長期記憶。

Tip 3: Get Enough Sleep

充足的睡眠

One of the most important memory tips is to get to bed early. Students who do not sleep enough on a regular basis may find that sleep debt hurts their ability to store information in their memory. Research has shown that sleep helps students cement information in their long-term memory, and, without it, students may find their memories impaired (at least until they get enough sleep). Students need to practice good sleep hygiene, such as turning off electronic devices at least an hour before bed and starting to unwind before their bedtimes. Such strategies will improve their overall health and well-being as well. Research has shown that many private school students do not sleep enough, and sleep deprivation can impair students' memory consolidation.

早早上牀睡覺時最重要的記憶技巧之一。如果長期沒有得到充足的睡眠，學生們會在記憶信息時感到吃力。有研究表明，睡眠可以幫助學生長時間的鞏固信息，如果缺乏睡眠，學生們的記憶會受到損傷（至少在獲得充足睡眠之前）。學生們需要養成好的睡眠保健習慣，例如至少在睡前一小時關閉電子設備，並進行睡前放鬆。這些模式也可以改善他們的整體安康。研究表明，許多私立學校學生沒有得到充足的睡眠，而睡眠剝奪只會損傷學生們的記憶固化。

Tip 4: Figure Out if There is A Larger Issue

解決更嚴重的問題。

Some students may find themselves struggling with memorization because of larger learning issues, such as ADHD or a learning disability. ADHD may interfere with a students’ ability to memorize or retain information, as the student may be contending with inattention or distractibility while learning. Inattention may interfere with the student’s ability to take in the information, retain it in his or her short-term memory, and store it in his or her long-term memory. If a student, teacher, or parent suspects that larger issues, such as ADHD or learning disabilities, are part of the picture, the student may benefit from having an educational evaluation, which looks at how the student learns and at each of the student’s many cognitive or brain functions, including memory. This information can often help students, teachers, and parents understand what is getting in a student’s way and find recommendations to help the student perform better.

一些學生會發現自己在記憶方面特別吃力，因爲他們在學習上存在更大的問題，例如注意力不集中症或者學習障礙。注意力不集中症會影響學生記憶和吸收信息的能力，因爲學生在學習時會遇到注意力不集中的問題。注意力不集中會影響學生吸收信息，將其短時間保存，直至長時間的記憶的能力。如果學生，老師或家長懷疑這些更嚴重問題，例如注意力不集中症或學習障礙知是問題的一部分，學生們就會從教育評價中受益，因爲其針對的是學生學習的方法和每個學生的認知或大腦功能，包括記憶。這個信息可以幫助學生，老師和家長理解學生學到了什麼，並找到幫助學生變得更好的建議。

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