拿什么拯救你，我的记忆力?

拿什么拯救你，我的记忆力?

Remembering things, like names, dates, and other fine details is a skill—one that you can sharpen and hone. Here are eight memory boosting techniques everyone can learn.

记忆一些事物，比如名字、日期和其他一些细节是一种技巧——一种可以提高和磨练的技巧。以下为八种每个人都可以学习的提高记忆的技巧。

1. Visualize what you want to grab from a room before you go to get it.

在去另一个房间拿东西之前，先想象一下你想要拿出的东西。

There’s something about walking into another room or passing through a doorway that resets our short-term memory and makes us forget what we went there for. If you visualize your purpose before you leave the current room, you’ll increase your chances of remembering what you want. It also applies to the digital world: before you open up a new browser tab and forget why you opened it, picture your purpose. As a former can’t-find-my-glasses person, I’ve been using a similar technique successfully: When putting my glasses down, I now focus sharply on what the tabletop looks like and the things on it so I’ll remember where I put it. Often we have to be proactive when it comes to remembering things.

在走进另一个房间或穿过一扇门时，我们的短期记忆将会被重置，致使我们忘记去那里到底是为了做什么。如果你在离开当前的房间之前先想象一下你的目标，那么你记住自己想要什么东西的机会就会增加。它同样适用于数字世界：在你打开一个新的浏览器选项卡并忘记为什么会打开它之前先构想一下你的目的。作为一个曾经会忘记把眼镜放在哪儿的人，我已经学会成功地运用类似的技巧：当我放下眼镜时，我会有针对性的注意桌面的样子以及桌子上的东西，这样我就会记得我把它放在哪儿了。记忆东西时，我们都必须提前有所作为。

2. Learn the chunking technique.

学会运用分割记忆法

We can only store a limited number of things in our short-term memory—about four to seven different items, according to most estimates. The chunking technique can help us get past this limitation: group several items into a larger whole. This is one of the techniques I learned when training for the USA Memory Championship to try to remember ridiculously long sequences of numbers and pages of poems in a few minutes.

从多数评估来看，我们的短期记忆只能存储有限的事物——约四到七个不同条目。分割记忆法可以帮助我们克服这种限制：将几个条目组成一个较大的整体。这是我参加美国记忆冠军培训时学到的技巧之一，该培训主要培养(我们)在几分钟内尽可能地记住长得出奇的一列数字和好几页的诗歌。

Remembering things, like names, dates, and other fine details is a skill—one that you can sharpen and hone. Here are eight memory boosting techniques everyone can learn.

记忆一些事物，比如名字、日期和其他一些细节是一种技巧——一种可以提高和磨练的技巧。以下为八种每个人都可以学习的提高记忆的技巧。

3. Leverage the power of music.

借用音乐的影响力

We forget names and numbers so easily, but lyrics to our favorite songs or nursery rhymes from childhood? They tend to stick. Music helps us memorize things through alliteration and rhythm. If you want to learn a foreign language, try training with music videos with subtitles or even Karaoke. Lyrics Training offers video resources but there’s also, of course, YouTube. Singing in general can help boost your brain.

我们很容易忘记名字和数字，但不包括我们最喜欢的歌曲的歌词以及童年记忆里的童谣?它们更具有粘性。音乐通过其韵律和节奏来帮助我们记忆事物。如果你想学习一门外语，试着用带有字母的音乐视频甚至卡拉OK进行训练。“歌词训练”(Lyrics Training)可提供音频资源，不过当然也可以通过YouTube学习。通常唱歌可以帮助你刺激大脑。

4. Create mnemonic pegs to remember long lists.

通过创建记忆绑定 记忆较长清单

Even without the music background, you can use rhyme and rhythm to remember things like shopping lists or lists of all the US capitals. You peg items to things that rhyme. E.g., 1 is a gun (visualize the first item being fired from a gun), 2 is a shoe, visualize the second item inside a shoe, and so on.

即使没有音乐背景，您也可以使用韵律和节奏来记住购物清单或所有美国首府的名称。把(想记忆的)条目同有押韵的东西绑定在一起。如：1是“手枪”(可以想象第一项事物是从枪里射出来的)，2是“鞋子”，想象第二项在一个鞋子里等等。

5. Use the “Memory Palace” technique.

运用“记忆宫殿”的技巧

This is another technique used by memory champs: build a memory palace where you visualize the things you want to remember and associate them with a place you remember vividly. If your home is your mental palace, for example, you can remember the order of your grocery list by picturing a giant jug of milk greeting you at the front door, slices of bread lining your hallway, and so on as you walk through it.

这是记忆冠军使用的另一种技巧：构建一个记忆宫殿，在这里想象你想要记住的事物，然后将其放在你清清楚楚记得的地方。如果你的家就是你所想象之地，比如，你可以这样记住你的购物清单：当你进门的时候，想象前门有一大壶牛奶在等你，而且走廊两侧排列着面包片等等。

Remembering things, like names, dates, and other fine details is a skill—one that you can sharpen and hone. Here are eight memory boosting techniques everyone can learn.

记忆一些事物，比如名字、日期和其他一些细节，是一种技巧——一种可以提高和磨练的技巧。以下为八种每个人都可以学习的提高记忆力的技巧。

6. Remember people’s names by forcing yourself to interact with them differently.

通过迫使自己与别人建立不同互动来记忆人名。

Of all the annoying times our memory fails us, forgetting someone’s name might be the worst. It’s just that our basic working memory isn’t that great. However, if we try to make connections between the abstract name and the person, we’ll be more likely to remember the name. It takes a little work: try asking a person you just met a question to give you time to repeat his or her name in your head, introduce the person to someone else (forces you to repeat their name), make better eye contact, repeat the person’s name at the end of the conversation, and create a visual hook for their name using their face.

在所有记忆出现问题的烦人时刻中，忘记某人的名字可能是最糟糕的一种情况。这只是由于我们的基本记忆工作不够强大。然而，如果我们试图将抽象的名字和人之间建立联系，就会更容易记住这个名字。需要做的是：试着问刚认识的人一个问题，这样就给了自己时间在大脑中去重复他或她的名字，把这个人介绍给别人(迫使自己重复他们的名字)，更好地进行眼神交流，谈话最后重复此人的名字，并通过面部为他们的名字创建一个视觉上的联系。

7. Take care of your health and learn new skills.

注重自身健康，学习新的技能

Unfortunately, our memory deteriorates as we get older. Taking care of our basic health, though, can go a long way towards optimizing our health. That means reducing the stress in your life, exercising and staying fit, and keeping your brain healthy too by learning new skills.

不幸的是，我们的记忆力随着年龄的增长而恶化。照顾好自身的基本健康，对优化我们的自身健康状况来说还有很长的路程。这意味着我们要减少生活中的压力、去锻炼和健身，并通过学习新技能保持大脑健康。

8. Pay attention and practice.

集中注意力，勤练习

Better memory comes down to three things: motivation, observation, and mechanics. Most of us forget people’s names because we aren’t really paying attention or, perhaps, don’t care. For the mechanics part, find a trick that works for you (like one of the above) and keep using it. As for practice: A couple of minutes at night reviewing the details and names from the day can strengthen your memory. Take notes as you read. Start relying on your own memory rather than technology.

好的记忆力可以归结为三个方面：动机、观测力和技巧。大部分人忘记别人的名字是因为我们并没有认真去关注，或者也许并没有去在乎(它)。在技巧方面，找到一个适合你的技巧(如以上之一)并持续使用它。至于实践方面：晚上抽出几分钟回顾一天中的细节和人名可以强化你的记忆力。阅读时做笔记。学会依赖自己的记忆力而非科技手段。