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Okay, let's give some tips on studying.
好，今天我们来谈谈一些关于学习上的技巧。
Remembering what you need to know for a test or a presentation.
如何记住你在考试或演讲中需要知道的内容。
One way to better remember this information has to do with self-testing.
记住这些信息的一个好方法，它与自我测试有关。
I can hammer and hammer the information into my brain, and I might remember it, or I can flip it and also try to retrieve the information as I'm learning it.
我可以把信息储存进大脑，我可能会记住它，或者我可以大概记住它，并在学习过程中尝试检索这些信息。
Because here's what happens, if I'm trying to consolidate something into memory, and I'm only putting the information in, I'm traveling one way on the neurons.
是这样的，如果我想把一些东西巩固到记忆中，但我所做的只把信息放进大脑里，那么我就只是在神经元上单方向思考。
If I then try to recall the information, I'm pulling the information out.
当我再次回忆这些信息时，就会把它们分离出来。
Now I'm going the other way.
现在我要反着来。
This bi-directional highway of information in the memory really helps strengthen that circuit far more than just passively reading the information.
记忆中的这种双向信息高速公路有助于加强该巡回，而不仅是让我们被动地阅读信息。
So this is like flashcards.
所以这就像抽认卡。
Instead of just reading the list of vocabulary words over and over again, read the word and see if you can come up with the answer.
与其只是一遍又一遍地阅读词汇表，不如阅读某个词，看看你是否能想出答案。
Flip it over. You'll learn faster and better that way.
换种方式。这样你会学得更快、更好。
When you're studying, you want to space out the studying rather than cramming it all together.
当你学习的时候，你要把学习的时间间隔拉开，而不是把时间挤在一起。
So if you have seven hours to study for the exam that's in one week, do one hour a day, rather than all seven hours the night before.
所以，如果你有七个小时的时间来复习一周后的考试学习，你需要每天复习一个小时，而不是在前一天晚上花费七个小时。
Context also matters.
语境也很重要。
It turns out that memories are most robustly and confidently retrieved if the context of retrieval matches the context when we formed the memory in the first place.
事实证明，如果检索的背景与我们当初形成记忆的背景相吻合，那么我们十分自信能够检索出来记忆中的信息。
So what does that mean?
这意味着什么呢？
If I'm studying for a test and I'm listening to Mozart while eating Sour Patch gummy bears, I've got a lavender scented candle, and I'm drinking mocha frappuccinos.
如果我在学习考试时，一边听着莫扎特的音乐，一边吃着酸酸的小熊软糖，拿着薰衣草香味的蜡烛，喝着摩卡弗拉基诺。
I am best served to recall that information on test day if I'm doing those same things.
如果我在考试那天也做着同样的事情，会对我提取这些信息最有利。
The context will match what was available when I was learning it, and can serve as one of the cues to trigger the neural circuit.
这种场景会把我和学习时的情况相匹配，因而成为触发神经回路的线索之一。
So am I caffeinated while I learn something?
那么，我在学东西的时候是否受到了咖啡因的刺激？
Am I depressed while I'm learning something?
我在学东西的时候是不是很郁闷？
Am I tired while I'm learning something?
我在学东西的时候是不是很累？
You want to match the conditions that were available while you were learning something, when you want to retrieve it.
如果你想检索某个信息，你会希望能匹配到你在学习它的时候的那种状态。
That will give you the best opportunity to recall it.
这最有可能让你回忆起来。
So when you're studying for a test, or for a presentation that you have to give, the kind of memory that you're trying to create and then retrieve is semantic memory.
所以，如果你在备考，或者准备一场演讲，你想要创造并检索的记忆叫做语义记忆。
This is the memory for facts and information, the stuff you know.
这是对事实和信息的记忆，是你知道的东西。
And stress will have an impact on your ability to both form those memories and retrieve them.
而压力将对你形成这些记忆和检索它们的能力产生影响。
So a certain amount of stress is good for both situations, for getting the memory into your brain and retrieving it out.
因此，一定量的压力对这两种情况都有好处，可以让记忆进入你的大脑并将其检索出来。
But too much will put you in a state of overwhelm.
但过多的压力会使你处于一种不知所措的状态。
So have you ever studied for an exam and you know the information cold and you've got it- and then you go in for the test, but you're really stressed because you really want to get an A and you're super nervous, and you choke.
因此，你是否曾经备考并对信息了如指掌，然后去参加考试，但你非常紧张，因为你极想得到一个A，你超级紧张，难以呼吸。
You can't remember what you know.
你记不起自己知道的东西。
You can't retrieve the information.
你无法回忆起那些信息。
So a certain amount is great and optimal for remembering, but too much is gonna put you in overwhelm, and cause you to draw a blank.
因此，适量的压力对记忆很好，但压力过大会让你不知所措，导致你大脑一片空白。
We can also take what we know about what our brain is really good at with respect to memory and help it.
我们还可以利用我们所知道的关于大脑在记忆方面真正擅长的东西来帮助它。
So we can add associations that are meaningful, emotional, surprising, new.
因此，我们可以增加有意义的、情感的、令人惊讶的、新的联想。
We can repeat things, we can rehearse what we want to know.
我们可以重复做某些事情，我们可以反复排练我们想记住的东西。
We can write things down and we will better remember what we might've forgotten if we hadn't helped it.
我们可以把事情写下来，就能更好地记住如果不写就会忘记的东西。
So if you're trying to memorize information for a test, or a presentation, or a speech, there are lots of ways to optimize getting that information into your brain and then being able to retrieve it on demand.
因此，如果你想要为了考试、演讲、或讲话去记忆信息，有很多方法可以优化你的记忆，从而让这些信息进入你的大脑，然后能够根据需要将其检索出来。
