Name: 別再死讀書了！科學證實「少讀一點」反而學更快 (Why Studying LESS Makes You Learn Faster (Science-Based))
Uploaded: 2025-10-28T02:51:49.000Z
Duration: 8 min 55 s

The best way to study and learn is to access components of your memory systems that offset forgetting.

學習與記憶的最佳方式，是調動你記憶系統中能抵消遺忘的部分。

That is the way to remember things, that is the way to gain mastery over them.

這就是記住事物、掌握事物的方法。

And I'm going to teach you how to best do that using the data gleaned from the peer reviewed literature.

我將教你如何利用經過同行評審的文獻所獲得的數據，來最有效地做到這一點。

Now, before I do that, I want to talk about what learning is.

在此之前，我想先談談什麼是學習。

Neuroplasticity is this incredible feature of your nervous system,

神經可塑性（neuroplasticity）是神經系統的一項驚人特性，

which of course includes your brain and your spinal cord,

which is the ability for your nervous system to change in response to experience.

它指的是神經系統能夠因經驗而發生改變的能力。

So any form of learning involves neuroplasticity.

因此，任何形式的學習都涉及神經可塑性。

Neuroplasticity, we sometimes hear as neural plasticity.

神經可塑性有時也被稱為「神經塑性」（neural plasticity）。

Two words or neuroplasticity. Those are the same thing, essentially.

The change that underlies neuroplasticity at the level of cells, which we call neurons or nerve cells,

在細胞層級上支撐神經可塑性的變化，發生在所謂的神經元（neurons）或神經細胞之間。

generally involves three different mechanisms.

One is the strengthening of certain connections, what we call synaptic connections.

第一種是某些連結的強化，也就是所謂的突觸連結（synaptic connections）。

Synapses are the location between neurons where they communicate with one another.

突觸是神經元彼此通訊的部位。

它實際上是神經元之間的間隙。

It is technically called the synaptic cleft.

這個間隙在技術上稱為突觸間隙（synaptic cleft）。

那是一個空隙，而在這個空隙中，

chemicals are passed across that gap that allow one neuron to activate other neurons or many neurons to activate many other neurons

化學物質被傳遞，使一個神經元能夠活化其他神經元，或使多個神經元活化更多神經元，

or to inhibit the activity of other neurons.

Okay, so one form of neuroplasticity is the strengthening of connections between neurons.

因此，神經可塑性的一種形式就是神經元間連結的強化。

Another form of neuroplasticity is the weakening of connections between neurons.

另一種形式則是神經元之間連結的削弱。

And yet, a third form of plasticity, which is often discussed in the media,

而第三種形式，也就是媒體常常提到的那一種，

but is very rare actually in the nervous system, especially the adult nervous system of humans,

但其實在人類的神經系統中，尤其是成人大腦裡相當罕見的，

is neurogenesis, or the addition of new neurons.

是神經新生（neurogenesis），也就是新神經元的增加。

Let's just get this out of the way up front,

because the addition of new neurons again grabs so much attention in media articles,

因為神經新生這件事在媒體報導中常被放大，

but it's responsible for a near-trivial amount of the sort of neuroplasticity that is important for today's discussion, or frankly for most all discussions.

但它實際上只占與學習和記憶有關的神經可塑性中極小、幾乎可以忽略的比例。

It is true you have a specialized set of neurons in your olfactory bulb that are responsible for smell,

確實，你在嗅球（olfactory bulb）中有一群與嗅覺有關的特殊神經元，

as well as a specialized set of neurons in the so-called dentate gyrus of your hippocampus,

還有在海馬迴（hippocampus）內的齒狀回（dentate gyrus）中，

an area of the brain that's important for memory,

in which new neurons appear to be added throughout the lifespan.

在那裡似乎終生都能生成一些新的神經元。

But this is not the major mechanism by which learning and memory occurs in humans.

但這並不是人類學習與記憶的主要機制。

Rather, the major mechanism by which learning and memory occurs in humans is the strengthening of existing connections and the weakening of existing connections,

相反地，人類學習與記憶的主要機制是既有神經元間連結的強化與削弱，

or the formation of new connections between already existing neurons, not new neurons.

或在既有神經元之間形成新的連結，而非生成新的神經元。

Okay, now, the removal or weakening of connections between neurons being an important component of neuroplasticity is very important.

而移除或削弱神經元間連結，作為神經可塑性的一部分，也極為重要。

For sake of today's discussion, I want to emphasize that when we hear about weakening of connections,

在今天的主題中，我要強調的是，當我們聽到「連結削弱」時，

we often think, well, that means forgetting, or that means the brain is getting less good.

我們往往會以為那代表遺忘或能力退化。

However, so much of the neuroplasticity that underlies, for instance,

然而，許多支撐新動作技能學習的神經可塑性，

the acquisition of a new motor skill is actually the reflection of removal of connections.

So we don't want to project any kind of value onto a discussion about adding new connections, removing new connections.

所以我們不應對連結的形成或移除賦予價值判斷。

Mechanistically, when you hear about neuroplasticity, just know that it could be the consequence of strengthening of connections as well as weakening of connections,

從機制上理解神經可塑性時，要知道它既可能是連結的強化，也可能是連結的削弱，

and that neither strengthening of connections in the nervous system nor weakening of connections can map directly to the formation or removal of, say, memories or information.

而連結的強化或削弱，並不能直接對應於記憶或資訊的生成或消失。

Just know that these are the important mechanisms.

只要理解這些是核心機制即可。

In fact, if you look at a baby that is, let's say, I don't know, nine months old,

事實上，如果你觀察一個九個月大的嬰兒，

their motor skills are not terrific, typically compared to the motor skills that that child will have when they are six or seven years old.

他們的動作技能通常遠不如六、七歲時那麼精細。

And believe it or not, the improvement in motor coordination that one observes in humans and other species for that matter,

而從出生到青少年與成年階段，動作協調能力的提升，

from birth until the adolescents and teen years and adult years, is largely the reflection of the removal.

主要其實反映的是連結的移除。

That's right, the removal of neural connections as opposed to the formation of neural connections.

沒錯——是神經連結的移除，而非新連結的形成。

However, the neural connections that remain become much more robust.

然而，留下的連結會變得更加穩定、可靠。

Okay, so that's the mechanistic backdrop for everything that we're going to talk about today, which is how to study and learn.

這就是我們今天要談的學習與研究方法的機制背景。

And as I mentioned earlier in my introduction,

most of learning and remembering new material is about offsetting the forgetting process that naturally occurs any time we hear new information.

大多數學習與記憶新知識的關鍵，在於抵銷每當我們接收新資訊時自然產生的遺忘過程。

So in keeping with what will ultimately reveal itself to be the dominant theme of today's discussion right now,

因此，為了呼應今天主題的核心思想，

and for reasons that will become clear later, I want you to take a brief quiz.

我現在要請你做一個簡短的小測驗。

Now, the moment people hear quiz or test, typically it spikes their adrenaline.

通常人一聽到「測驗」或「考試」，腎上腺素就會飆升。

But don't worry, you're going to keep your answers to yourself.

但別擔心，答案你不用告訴我。

And you're doing this for a very specific purpose.

How many different ways, mechanistically speaking, does neuroplasticity occur?

就機制而言，神經可塑性是透過幾種不同方式發生的？

Is it one mechanism, two mechanisms, or three mechanisms?

Okay, can you name, in your head, two of the three major changes that the nervous system can undergo which are reflective of neuroplasticity?

好，現在你能在腦中說出神經系統可發生的三種主要改變中的兩種嗎？

Okay, so the answer to question was is that there are three different modes of neuroplasticity as you recall or as you may not have been able to recall.

好，第一題的答案是，神經可塑性有三種不同的形式。

And by the way, if you were not able to recall the three different modes of neuroplasticity or mechanisms underlying neuroplasticity, that is fine.

如果你剛剛沒能回想起來，也沒關係。

As you'll soon realize, recognizing the errors in your information retention is another critical and very useful way to retain more information,

因為你會很快發現，意識到自己遺漏或記錯資訊，

even if you got the answer wrong or you didn't know.

反而是一種極有助於提升記憶的方法。

In fact, especially if you got the answer wrong or you didn't know.

特別是當你答錯或不知道答案時，更是如此。

So the three ways are the strengthening of neural connections, second, the weakening of neural connections,

三種形式分別是：神經連結的強化、神經連結的削弱，

and third, through neurogenesis, the addition of new neurons.

以及第三，神經新生（neurogenesis），即新增神經元。

Well, as you'll soon learn, if you look across the total body of research on how best to study and learn,

因為如果你檢視所有關於「如何最佳學習」的研究，

it involves doing exactly what we just did, which is to periodically stop and test yourself on the material that you learned.

你會發現核心做法正是我們剛剛做的——定期停下來自我測驗。

Testing is not just a way of evaluating what knowledge you've acquired and which knowledge you have not managed to acquire.

測驗不僅是評估你學到了什麼、還沒學到什麼的方式。

It also turns out to be the best tool for offsetting forgetting of any kind.

它同時也是抵消任何形式遺忘的最佳工具。

This study looked at whether or not studying material four times.

有一項研究比較了以下幾種情況：

So study, study, study, study was better in terms of locking that information into people's minds,

重複學習四次（讀、讀、讀、讀）是否比其他方式更能讓資訊牢固記住，

allowing them to use that information flexibly, which is an element of creativity, essentially giving them mastery of the material.

並能靈活運用這些資訊，這種靈活性本身其實也是創造力的一種。

Then a different group which studied once, studied the material twice, studied the material three times,

另一組參與者則是學一次、兩次、三次之後接受一次測驗。

Or a third group that studied material once, then took one, two, yes, three tests on the material.

他們只學一次，然後連續進行三次測驗。

Now, so what I just described was three groups, all of whom read a passage.

也就是說，三組人都閱讀了一段文字。

This was a passage about animals, about biology, some other topics, too, in different experiments.

這段文字可能是關於動物、生物學或其他主題，依實驗而異。

One group studies four times, then later they take a test.

第一組重複學習四次，然後之後接受測驗。

The second group studies 1, 2, 3 times, takes a test on that material, and then later takes a test.

第二組學習一至三次，測一次，之後再接受最終測驗。

The third group studies the material once, then takes three tests on the material, and then later takes a test.

第三組學一次，測三次，然後再接受最終測驗。

So what's analyzed and compared between these different groups is their performance on that final test.

研究人員比較這三組在最終測驗中的表現。

Okay, that should be pretty much obvious given the way we've been going today in this description of tests as a way to offset forgetting.

結果顯而易見：測驗次數越多，學習效果越好。

Okay, so the more tests that you take as a way to expose yourself to the material, the better you're going to perform on that material at some later point.

換句話說，越多次透過測驗來接觸相同內容，你在之後的表現就越佳。

Now, of course, at some point, you have to be exposed to the material for the first time, right?

當然，前提是你至少得先接觸一次新知識。

But after one exposure to new material, taking more tests on that material,

但在第一次學習之後，若再多做幾次測驗，

even if you don't perform that well on those tests,

as long as you're able to see the accurate answers to those tests and compare your answers to those answers,

只要能看到正確答案並比較自己與正確答案的差異，

will lead to better performance on the ultimate test and retention of that material at some later time.

你在最終測驗與長期記憶上的表現都會更好。

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別再死讀書了！科學證實「少讀一點」反而學更快 (Why Studying LESS Makes You Learn Faster (Science-Based))

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