Name: 如何想學什麼就學什麼 | 安德魯-休伯曼 (How to Learn Anything You Want | Andrew Huberman)
Uploaded: 2024-08-10T04:51:44.000Z
Duration: 6 min 19 s

How can people think about the best way they can learn?

人們如何思考學習的最佳方式？

情態助動詞 B1

What are different methods that you think people can think? If someone's listening right now and they're like, Andrew, well, I want to learn a new instrument or I want to learn a new language, or maybe it's, I want to learn how to start a podcast or I want to learn how to play a sport or whatever it may be, how can someone start thinking about how they should approach learning?  Terrific question.

你認為人們可以採用哪些不同的方法？如果現在有人在聽，他們會說，安德魯，我想學習一種新的樂器，或者我想學習一門新的語言，也可能是，我想學習如何開播客，或者我想學習如何進行一項體育運動，或者不管是什麼，那麼人們該如何開始思考他們應該如何進行學習呢？  非常好的問題。

And fortunately, nowadays we can look to studies done in humans that define some very key principles.

幸運的是，如今我們可以通過對人類的研究來確定一些非常關鍵的原則。

The first principle is that the whole process of neuroplasticity and learning is really a two-stage process.

第一個原則是，整個神經可塑性和學習過程實際上是一個兩階段的過程。

First, there must be focus and alertness. That focus and alertness is associated with the release of neurochemicals, so-called neuromodulators, things like acetylcholine in particular, which sort of acts as a highlighter pen, if you will, for certain connections in the brain to later be reinforced.

首先，必須要有專注力和警覺性。這種專注和警覺與神經化學物質的釋放有關，即所謂的神經調節劑，尤其是乙酰膽鹼等物質，它就像一支熒光筆，讓大腦中的某些連接隨後得到強化。

And the neurochemical adrenaline, which is also called epinephrine, is associated with an increase in kind of agitation and alertness. Acetylcholine, think of it as kind of a spotlight or a highlighter pen for certain connections in the brain.

神經化學物質腎上腺素，也叫腎上腺素，與激動和警覺的增加有關。乙酰膽鹼，可以把它想象成聚光燈或熒光筆，用於大腦中的某些連接。

And then the second stage is that it is only during periods of deep rest, in particular sleep, and something that I call non-sleep deep rest, things like yoga nidra, things like shallow naps, things like forms of meditation that don't involve a lot of focused concentration.

第二個階段是，只有在深度休息期間，特別是睡眠期間，以及我稱之為非睡眠深度休息期間，比如瑜伽冥想，比如淺睡，比如不需要集中注意力的冥想。

You're a far more experienced meditator than I, so I'm outside my wheelhouse when I'm talking about meditation.

你的冥想經驗比我豐富得多，所以我在談論冥想時已經超出了我的能力範圍。

But it is only periods of intense focus and alertness followed by periods of deep rest that allow the nervous system to change.

但是，只有在高度集中和警覺之後再進行深度休息，神經系統才能發生變化。

And there is an abundance of evidence for that. So that's the first thing to understand.

有大量證據證明了這一點。所以，首先要明白這一點。

The brain actually rewires during deep sleep and rest because during deep sleep and rest, naps, yoga nidra, deep sleep, there's a replay of the very same cells in the brain that were active during learning, oftentimes in reverse for reasons that are still not understood, but at a much higher repetition rate.

在深度睡眠和休息期間，大腦實際上會重新排列，因為在深度睡眠和休息、小睡、瑜伽靜坐、深度睡眠期間，大腦中與學習時活躍的細胞完全相同的細胞會重新出現，有時會出現相反的情況，原因尚不清楚，但重複率要高得多。

So you're actually getting repetitions while you sleep.

是以，你實際上是在睡覺時進行重複練習。

This is why one will strain to learn a language or a motor skill or maths or something like that over and over and over.

這就是為什麼一個人會一遍又一遍地努力學習語言、運動技能或數學或類似的東西。

You take a couple of nights sleep, take a break from it, and all of a sudden it's there.

你睡上幾個晚上，休息一下，它就會突然出現。

It's because it happens in rest. Now, there's some other things that one can do to enhance this process further that are arrived to us from good data.

因為它是在休息時發生的。現在，我們還可以做一些其他的事情來進一步加強這一過程，這些都是我們從優秀的數據中獲得的。

First of all, there's a so-called ultradian rhythm, which is the 90 minute cycles during which we can focus pretty well for a duration of about 90 minutes, of course, flickering in and out of focus.

首先，有一種所謂的 "超晝夜節律"，即 90 分鐘的週期，在這 90 分鐘內，我們可以很好地集中注意力，當然，也會忽明忽暗。

Nobody really focuses for 90 minutes straight unless they've built up that capacity or they are very interested in what they're learning.

沒有人能真正連續專注 90 分鐘，除非他們已經具備了這種能力，或者他們對所學內容非常感興趣。

And of course, nowadays, there's a lot of literature and ideas about ways to maintain focus.

當然，現在也有很多關於如何保持專注的文獻和想法。

有些人喜歡音樂，有些人不喜歡。

It's very contextual, highly individualized.

它非常符合實際情況，高度個性化。

But 90 minutes is sort of the batch of time that the brain can focus really hard on one thing before it needs a true rest of an hour or two before you can go back to learning or working very hard. The other thing is that there's some very interesting data showing that shallow naps or NSDR, non-sleep deep rest done within four hours of one of these 90 minute learning bouts can be very beneficial for accelerating learning.

但是，在大腦需要真正休息一兩個小時後才能繼續學習或努力工作之前，90 分鐘是大腦可以真正集中精力做一件事的時間。另外，有一些非常有趣的數據顯示，在90分鐘學習後的4小時內進行淺睡或NSDR（非睡眠深度休息），對加速學習非常有益。

And then there are these incredible data on so-called gap effects.

此外，還有關於所謂差距效應的令人難以置信的數據。

So there've been studies now of skills that are physical skills, mental skills, where people will, for instance, try to learn scales on the piano or a math problem or a spatial problem or a physical skill.

例如，人們會嘗試學習鋼琴音階、數學問題、空間問題或身體技能。

And then at random, every so often a buzzer will go off and the person will just be told to do nothing.

然後隨機地，每隔一段時間就會有蜂鳴器響起，然後就會讓人什麼也別做。

Sit their eyes closed or eyes open and do nothing.

閉上眼睛或睜開眼睛，什麼也不做。

Just stop the learning process for about 10 seconds and then return to doing what they're doing.

只需停止學習過程約 10 秒鐘，然後繼續做他們正在做的事情。

It turns out that during those micro rests, the hippocampus or brain areas, you know, that's associated with learning and memory and the neocortex also associated with learning and memory undergoes replay of the thing that the individual is trying to learn at 20 times the speed, also in reverse, just as in sleep.

事實證明，在這些微小的休息過程中，與學習和記憶有關的海馬區或腦區，以及同樣與學習和記憶有關的新皮層，會以20倍的速度重放個人試圖學習的內容，而且是反向重放，就像在睡眠中一樣。

And that can lead and has been shown to lead to accelerations in learning.  So there are these ways, I wouldn't even think of them as hacks because the word hack is a little tricky because when I think of the word hack, it seems like doing something with an object or a tool that wasn't designed for that purpose, right?

這可能會導致並已被證明會加速學習。  是以，我甚至不認為這些方法是 "黑客"（hacks），因為 "黑客"（hack）這個詞有點棘手，因為當我想到 "黑客"（hack）這個詞時，它似乎是在用一個並非為此目的而設計的物體或工具做某事，對嗎？

The nervous system already harbors these mechanisms and one can access them through these little micro rests.

神經系統已經蘊藏著這些機制，人們可以通過這些微小的休息裝置來獲取它們。

So whether or not you're a child or an adult, every so often when trying to learn something, just pause for 10 seconds or so, do your best to just clear your mind.

是以，無論你是孩子還是成年人，在努力學習的時候，每隔一段時間，就停頓 10 秒鐘左右，盡力理清思路。

Of course, it's very hard to clear the mind, but do your best to clear the mind and then go back to the learning task as it were.

當然，要讓頭腦清醒是很難的，但要盡力讓頭腦清醒，然後再回到學習任務中去。

And that has been shown to significantly accelerate the learning process and the retention of newly learned information.  And then the last thing you touched on earlier, which is this notion of incremental learning.

事實證明，這能大大加快學習進程，並保持新學到的資訊。  你剛才提到的最後一點，就是漸進學習的概念。

You said you like to throw yourself into something as kind of a litmus test of whether or not you enjoy it or not.

你說過，你喜歡把自己投入到某件事情中，以此來檢驗自己是否喜歡它。

Turns out that from beautiful work done by my colleague at Stanford School of Medicine, Eric Knudson, has shown that yes, it's true that early in development in humans, this would be up until the mid twenties, we can learn things in larger batches and much more easily than we can later in life.

事實證明，我在斯坦福大學醫學院的同事埃裡克-克努德森（Eric Knudson）所做的漂亮工作表明，是的，在人類發育的早期，也就是二十多歲之前，我們確實可以大批量地學習知識，而且比我們在生命後期學習知識要容易得多。

However, if one batches that work into smaller increments, and so for instance, deciding maybe set a timer, turning the phone off otherwise, and saying, I'm going to spend three minutes, just three minutes in trying to intensely learn this thing, even if I feel like I'm failing.

但是，如果一個人把這項工作抽成較小的增量，例如，決定也許設置一個計時器，關掉手機，然後說，我要花三分鐘，只要三分鐘，努力學習這件事，即使我覺得我失敗了。

If one does that repeatedly, those little increments of learning can lead to an outsized amount of learning overall.

如果一個人反覆這樣做，這些小的學習增量就會導致整體學習量的大幅提升。

And so the nervous system loves incremental learning.

是以，神經系統喜歡漸進式學習。

It loves to batch things into focused little bouts.

And if that's already the tools that you've built up, which it sounds like you have, wonderful.

如果這已經是你建立起來的工具，聽起來你已經建立起來了，那就太好了。

But if somebody is out there trying, struggling to learn, really trying to break things down into very brief periods of intense focus, that is the cue by which during sleep, the nervous system will change itself.

但是，如果有人在外面努力、拼命地學習，真的想把事情分解成非常短暫的高度集中的時間，這就是在睡眠期間神經系統會改變自己的線索。

And this has been shown over and over and over again, even in very late life individuals that people in their, we like to think life could go on further than this, but people in their eighties and nineties still have neuroplasticity.

這一點已經被一次又一次地證明，甚至在晚年的人身上也是如此，我們喜歡認為生命可以延續得比這更久，但八九十歲的人仍然有神經可塑性。

There's even evidence that new neurons can be produced in the hippocampus of people in their late eighties and nineties.

甚至有證據表明，年過八九十歲的人的海馬體還能產生新的神經元。

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如何想學什麼就學什麼 | 安德魯-休伯曼 (How to Learn Anything You Want | Andrew Huberman)

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