Name: 建立更強大的心智的9種策略 | Lisa Genova (9 tactics to build a stronger mind | Lisa Genova)
Uploaded: 2023-01-25T17:50:39.000Z
Duration: 9 min 56 s

- 人們對自己的記憶力很擔心。

or you forgot the actor who played Tony Soprano

或者你忘記了扮演託尼-索普拉諾的演員

"Can't remember that guy's name, what is it?"

"不記得那個人的名字了，是什麼？"

This absent-mindedness is a sign of mental weakness,

這種心不在焉是精神脆弱的表現。

or a failing memory, or a lack of character,

but 99% of forgetting that happens to all of us,

但99%的遺忘發生在我們所有人身上。

to have a better relationship with our memory today-

與我們今天的記憶有更好的關係 --

because forgetting is a normal part of being human.

因為遺忘是做人的一個正常部分。

The name of my book is "Remember: The Science of Memory

我的書的名字是 "記住。記憶的科學

那麼，我們如何強化我們的記憶呢？

How do we make our memories stronger, resilient to time,

我們如何使我們的記憶更強大，對時間有彈性。

so that we can recall them decades later?

以便我們能在幾十年後回憶起它們？

The first essential ingredient in creating a memory

that's going to last longer than this present moment

I can't remember where they are because I never formed

我不記得它們在哪裡，因為我從來沒有形成過。

Chronic stress is really bad for our memory.

長期的壓力對我們的記憶力真的不好。

Stress hormones mobilize your brain and body to respond,

壓力荷爾蒙會調動你的大腦和身體作出反應。

壓力是指一種急性的、快速的。

那麼，在你的大腦和身體裡發生了什麼

if you're exposed to chronic, unrelenting stress,

如果你暴露在長期、無情的壓力下。

以及這對你的記憶有什麼影響？

Under chronic stress, your body will just keep dumping

在長期的壓力下，你的身體就會不斷地傾倒

adrenaline and cortisol, and it can't shut off.

腎上腺素和皮質醇，而且它不能關閉。

You are actually shrinking your hippocampus-

你實際上是在縮小你的海馬體 --

關於這一切，有一個非常好的消息。

because I've probably just scared everyone,

因為我可能剛剛嚇到了所有人。

is that there are things that we can do to combat stress.

是有一些我們可以做的事情來對抗壓力。

This is where things like yoga, meditation,

這就是像瑜伽、冥想這樣的東西。

mindfulness, and exercise come into play.

to restore the size of people's hippocampus

A lot of people are intimidated by meditation.

They sort of know that this is probably good for them

他們知道這可能對他們有好處。

in lots of ways, but maybe don't know how to do it.

在很多方面，但也許不知道如何去做。

如果可以的話，請閉上你的眼睛。

Breathe in through your nose to the count of four.

Hold it for a second, and then breathe out through your nose

保持一秒鐘，然後用鼻子呼氣。

Stress response causes you to breathe like this-

應激反應導致你這樣呼吸------。

By breathing slowly in and out through your nose,

you are telling your brain and body that you are safe.

你在告訴你的大腦和身體，你是安全的。

where you're unconscious and it's a waste of time.

在那裡你是無意識的，這是浪費時間。

You're very biologically busy while you sleep,

在你睡覺的時候，你在生物學上是非常忙碌的。

and there are a number of super-important things

that are going on in your brain with respect to memory.

在你的大腦中正在發生的與記憶有關的事情。

For example, if I got a horrible night's sleep last night,

例如，如果我昨天晚上睡得很糟糕。

I'm gonna wake up today and my frontal lobe

is gonna have a hard time dragging itself to its day job-

將很難把自己拖到日常工作中去---。

and one of its most important jobs is paying attention.

而它最重要的工作之一就是關注。

And if I can't pay attention to what's going on today,

如果我不能注意今天發生的事情。

what am I not gonna be able to do well today?

Also, your hippocampus consolidates the information

此外，你的海馬體還能鞏固資訊。

你所學到的東西變成了持久的記憶

that you can consciously retrieve while you sleep.

你可以在睡覺時有意識地檢索。

So what happens if you don't get enough sleep?

那麼，如果你沒有得到足夠的睡眠會怎樣？

Your hippocampus might not have had enough time

你的海馬體可能還沒有足夠的時間

來完成這項工作，是以你的記憶

from what happened yesterday and the stuff

you learned yesterday, might not be fully formed today,

你昨天學到的東西，今天可能還沒有完全形成。

或者它們可能根本就沒有形成。

咖啡因實際上對記憶力有好處。

because caffeine increases your attention.

因為咖啡因會提高你的注意力。

是以，任何能提高注意力的東西

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建立更強大的心智的9種策略 | Lisa Genova (9 tactics to build a stronger mind | Lisa Genova)

chronic

meditation

essential

phenomenon