If you were using passive learning methods like reading notes, summarizing, highlighting or listening to lectures or podcasts, this video is exactly for you.

如果你使用的是像閱讀筆記、摘要、劃重點，或者聽講座或播客等被動學習方法，那麼這個影片正好適合你。

In this video, you'll learn how active recall builds a strong memory and the exact methods I used in medical school to get great results.

在這個影片中，你將了解到主動回憶如何建立強大的記憶，以及我在醫學院取得出色成績時使用的具體方法。

I also have a challenge for you: take a piece of paper and create a short note from this video.

我還有一個挑戰給你：拿一張紙，從這個影片中創建一個簡短的筆記。

At the end of the video, I will test the strength of your passive note-taking.

在影片結尾，我將測試你被動記錄的強度。

What is active recall?

什麼是主動回憶？

This is Mark and he's reading some notes.

這是馬克，他正在閱讀一些筆記。

Some of his brain areas seem to be highly active.

他的一些腦區似乎非常活躍。

The occipital cortex creates images of what he sees.

枕葉皮質創建了他所看到的圖像。

But the interpretation of written word is done by the angular gyrus and the fusiform cortex.

但書面文字的解釋是由角回和顳葉皮質完成的。

After the analysis, data are sent to the hippocampus to store his memory.

分析後，數據被發送到海馬體以存儲他的記憶。

You can stimulate muscle growth by doing exercises.

你可以通過做運動來刺激肌肉生長。

Similarly, the best way to develop a strong memory is by stimulating the hippocampus.

同樣地，發展強大的記憶的最佳方式是刺激海馬體。

How do you do that?

要怎麼做呢？

The answer is active recall.

答案是主動回憶。

Reading notes will stimulate visual areas of the brain but the hippocampus will not be effectively stimulated.

閱讀筆記將刺激大腦的視覺區域，但海馬體將無法有效刺激。

That is why rereading is inferior to active recall.

這就是為什麼重讀不如主動回憶的原因。

So how can Mark stimulate his hippocampus?

那麼，馬克如何才能刺激他的海馬體呢？

He should close the book and try to recall what he learned.

他應該合上書本，試著回憶他學到的內容。

This time, he is recalling not from the book but from the hippocampus.

這一次，他不是從書本回憶，而是從海馬體回憶。

This will stimulate the hippocampus and strengthen his memory.

這將刺激海馬體並強化他的記憶。

Every time you do this, the memory will become even more powerful.

每次這樣做，記憶將變得更加強大。

How to do active recall effectively?

如何有效地做主動回憶？

Method number one, create questions.

方法一，創造問題。

First, learn the concepts from your resources and write down your notes, then create a list of questions based on those notes.

首先，從你的資源學習概念並寫下筆記，然後根據這些筆記創建問題清單。

Each time you study, try to answer these questions without looking at the notes.

每次學習時，試著回答這些問題，不看筆記。

If you can answer them well, bravo you have created a strong memory.

如果你能回答得很好，那就說明你的記憶力很強。

Otherwise, study the notes again and have another go at the questions.

否則，再次學習筆記，再試一次問題。

You can also create flashcards with questions on the fronts and the answers on the back.

你還可以創建問題在前面和答案在後面的閃卡。

Method number two, use the spaced repetition tool like Anki.

第二種方法，使用Anki等間隔重複工具。

Anki is a flashcard app where you can answer the questions on the front and answers on the back.

Anki是一個閃卡應用程序，你可以在前面回答問題，背面回答。

The smart thing about Anki is that it is based on spaced repetition.

Anki 的聰明之處在於，它以間隔重複為基礎。

It will show you the same set of questions in increasing time intervals.

它將以增加的時間間隔顯示相同的問題集。

That means you have to recall the notes today, then three days later, then seven days later and so on.

這意味著你必須今天回憶筆記，然後三天後，然後七天後，依此類推。

This is the ultimate study technique since you are incorporating spaced repetition and active recall together.

這是最終極的學習技巧，因為你將間隔重複和主動回憶結合在一起。

Method number three, utilize multiple sensory pathways for active recall.

第三種方法，利用多種感官通道進行主動回憶。

Let me explain.

讓我來解釋一下。

Don't just recall using your mind.

不要只用頭腦回憶。

I always recall writing on a white board or speaking out loud.

我總是回憶在白板上寫字或大聲說出來。

Sometimes I pretend to teach the concepts to a group of imaginary students.

有時我假裝向一群想像的學生教授這些概念。

This way, my brain gets stimulated through multiple sensory pathways.

這樣，我的大腦通過多種感官通道得到刺激。

Method number four, do practice questions.

第四種方法，做練習題。

When you are taking questions, you are recalling information from the memory.

當你做問題時，你正在從記憶中回憶信息。

So it is a form of active recall.

因此，這是一種主動回憶的形式。

On the other hand, this will test your understanding of the concepts.

另一方面，這將測試你對概念的理解。

You will also learn to recall information under stress like in an actual exam.

你還將學會在壓力下回憶信息，就像在實際考試中一樣。

If you watched until this moment, it's time for the challenge.

如果你看到這一刻，是挑戰的時候了。

I'll ask some questions from this video.

我將從這個影片中提出一些問題。

Don't look at your notes, try to recall them from the memory and realize how ineffective passive learning is.

不要看筆記，試著從記憶中回憶它們，你就會意識到被動學習是多麼無效。

You can find the answers in the description.

你可以在說明欄中找到答案。