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Hello
大家好
我是乔治
欢迎来到这一期双语版的英语冰美式
今天我要和大家分享几个基于脑科学的高效英语学习方法
这些方法不是让你死记硬背
而是顺应我们大脑的自然运作规律
让学习英语变得稍微轻松和愉悦一些
我相信我们大家都有这样的经历
就是单词背了又忘
忘了再背
背了再忘
感觉脑子像一个大漏勺
或者刚学完的语法固定表达一转头就不记得了
再或者是我明明已经下定决心坐下来好好学习
结果不知不觉的刷了半个小时的手机
怎么说呢
这些可能不完全是我们自己的问题
可能是我们受到人认知规律的一些影响
那我们今天就是和大家简单介绍一下这些规律
以及如何应用这些规律来提高我们学习的效率
我们可能都有这样的体验
就是正在学习呢
正在背单词呢
正在分析一个英语句子呢
突然微信响了
回完微信以后我们再回来
哎
刚才看到哪儿了
刚才我在想啥
我在分析什么
思路整个就断掉了
那这种现象呢
认知科学方面叫门口效应
他的意思是场景的变化会导致我们记忆的衰减
举一个例子
比如说我要去厨房拿一把剪刀
但是当我从房间走到厨房的时候
我突然就忘了
哎
我到厨房里来干什么呀
忘了这个事儿了
然后我又回到我的房间
哎
又记起来了
哎呀
我要去拿剪刀
我相信这样的事情可能发生在我们很多人身上啊
这不是说我们脑子不好了
这就是一种叫门口效应
我从卧室这样一个场景
进入了厨房这样一个新的场景
我们在走到不同场景的时候
大脑会自动的清除一些和这个新场景不太相关的记忆
然后呢
激活一些和这个新场景相关的记忆
这种潜意识的做法其实是有利于我们更加有效的应用我们的大脑的
问题就来了
就是当我们在不同的场景间来回切换的时候
我们的大脑不停的清空一些记忆
激活一些记忆
就大脑像不停的在刷新
那这个时候就会影响我们学习的效率
因为这个场景的切换不仅仅是我们说的physical 的一个场景
也可以是比如说我在电脑上面学习
我新打开了一个窗口
我的大脑也会有一个和场景相关的刷新啊
比如说我们在做阅读
做着做着呢
哎呦
这个单词不认识
我马上切换到一个网页上面
我去查一下这个单词
那这个时候我们的大脑就会变了
就会刷新了
等到我们查完这个单词以后
再回到这篇文章的时候就
哎呦
我刚才这个单词在哪儿来着
又忘了
等我锁定到这个单词的时候
哎
我刚才查的这个单词是什么意思来着
又忘了
要抵抗这个门口效应
我们第一个要做的事情就是不要在不同的任务或者不同的媒介之间来回的切换
很多人可能认为啊
我同时做几件事情啊
是一件很高效的事对吧
叫multitask
那其实不是这样
脑科学的研究告诉我们
我们大脑在快速切换任务的时候
每次切换都要刷新一次
都要重新加载一些信息
效率是不高的
所以最高效的方式应该是我们划定一分的时间去做某一个任务
比如说我们们在三十钟钟去阅阅读我我们这三十分钟钟后后我们再去做其他的事情
比如说我们在阅读的时候遇到好多单词不会啊
我们把单词先记下来
先不要着急去查这些单词
因为我们一旦脱离了阅读的这个文本去查
就相当于转换了场景
我们的大脑就要重新加载
查完了再回来又要加载
这种切换对于我们提高注意力是没有任何帮助的
但们把这篇文章大概的读完以后
如果有七八个单词要查
我们再去查
查完了以后我们把这个单词意思记下来
然后我们再反过头来再去看这篇文章啊
这样会比较高效
那这是门口效应对我们的影响
以及我们如何应用门口效应去提升我们的注意力
第二个呢
叫情境记忆法
我不知道大家有没有这样的经历
我个人以前是有的
比如说我在背单词的时候
这个单词写在这个单词书上
我是知道它是什么意思的
但是当这个单词写在我的试卷上或者在其他的场景下出现的时候
我只能记得
哎呦
这个单词我背过
但是我就是不知道这单词是什么意思了
为什么这个单词出现在我的单词书上
或者出现在我某个课本上我就能知道它是什么意思呢
这是因为我仅仅是在这个场景之下去记忆的这个单词
可能让我回忆起这个单词的意思的这些线索就是这本书
这本书上也许哪里有一个红点
上面一个是什么单词
下面一个什么单词
左角落里边有个什么图片
这些都是让我回忆起这个单词意思的一些线索
那可惜的是这些线索仅仅在于这本书上啊
那这个叫情境的记忆
那如果我们要使用情境记忆这样一个认知的模式去提升我们的学习效率的话
我们就是要把和这些单词和这些知识点相关的情境变得多样一些
比如说我先去在这个书上记了这个单词
然后呢
我打开手机又去听了这个单词
然后呢
我跑到卫生间对着这个线索我自己又说了一遍这个单词
那这样的话
这个单词对于我们来说可回忆的线索就不仅仅是这几个拼写的字母
也不仅仅是这本书上的一些视觉的的输入了
我们有听觉的线索
我们有图像的线索
有文字的线索
多种多样的多模态的线索来供我们去回忆这个单词的意思
但凡可以回忆的这个线索多了以后
我们就能够更快的把这个单词的意思给回忆出来
那这就是为什么我们其实在很多的教学领域老师都在说
哎呀
我们要用信息化的手段呀
多媒体的手段呀
各种方式
又是图片又是视频啊
又是故事又是画思维导图
各种各样的方式
就是为了增加这个情境的多样性
让我们能够在回忆知识点的时候多一些线索
快速的有效的把相关的知识给回忆起来
那这是情境记忆法
最后一个心理学的现象比较有意思
叫蔡格尼克效应
可能我们都没有听说过
但是有一个现象我想很多人可能都有
比如说有些人他就是看电视剧的时候啊
他一定得从头到尾看完啊
中间是不能弃剧的
弃剧了他就会很难受
看一本小说
哪怕这个小说写的再烂
他一定得把这个小说看完
就是不能中间放弃掉
一放弃呢
他的心里就感觉就很难受
那这种现象呢
这叫蔡格尼克效完
就是我们人在内心有一个倾向
就是希望把一个事情有头有尾的把它做完
需要一个完满的结局
那这个蔡格尼克现象用在我们学习上面会产生一个非常不好的影响
那就是拖延症
当因为我们想要把一些事情完满的做完
就我们看到一个事情啊
这个事情很复杂
也许就做不完overthink
所以我就不做了
因为我怕做不完我会难受啊
做不完我就会难受
那既然我已经预见到我可能做不完
那干嘛要做呢
就不做了
或者说推延了
放在后面再去做
等我准备好了再去做
然后不停的在做准备
那就是不开始
这个是蔡肯尼克现象会造成的一种负面的影响
那我们今天要提的是怎样应用蔡根尼克现象去提升我们学习的效率
那就是要告诉自己
做不完没关系
我们就是从现在开始做
而且我们就故意做不完
比如说我们今天可以把a 开头的单词都背完
但是我故意不背完
我就背一个百分之七十
然后留百分之三十明天再背
因为蔡格尼克现象这种心理学的现象会让我们永远惦记着没有完成的事情
那我们第二天就会迫不及待的想坐在那里把这个剩下来的百分之三十给背完
在背的时候呢啊
也不要说我把a 背完了就背完了
我再背一点b 的
和b 相关的一些单词我也背个百分之三十
那么你到了第三天的时候
心里还会记着这个事儿
会迫不及待的返回来再去完成你未完成的这个任务
这是我们应用蔡格尼克现象去对抗拖延症
我们今天介绍的这三个心理学的现象以及一些学习方法
核心的思想就是
呃
我们不要去对抗我们的大脑
而是要顺应它
给我们的大脑一个缓冲
让记忆和场景自然的绑定
保护我们的注意力不要频繁的切换
保持这种未完成的这种感觉
让我们永远保持着学习的动力
当然
人和人之间还是有一些个体差异的
最终还是要啊观察自己在什么时候学的最轻松最投入
找到那些我们的心流时刻
那我们就找到了最适合自己的学习方法
好
接下来我们的英语主播将会详细的和大家介绍我刚才提到的这几种方法在英语学习方面的应用
Thank you to us
That's a very nice introduction
Today we're going to explore some well really interesting ideas about how your brain learns best
We're focusing specifically on strategies to help make your english studies particularly here in china
More effective and frankly less frustrating
Yeah
You share some fascinating material on the cognitive science behind learning
And we've sort of unacked for key ideas from that with a practical takeway effect
Exactly the mission here is to give you actionable techniques ones
That are actually grounded in how your mind works moving beyond just you know rote memorizes
We wonhelp help find find those hum moments and importantly avoid feeling tewamped by all the studying okay
So let's start with something we're calling the doorway dilemma sound familiar
Oh
Definitely have you ever walked into a room
Maybe your kitchen and completely forgotten why you went in there in the first place place all time right right well
That's basically the doorway effect
It's a pretty common short term memory lapse it happens when we across boundaries
Physical ones like doorways
It maybe digital ones too okay
So the ideas
The brain can of creates this 对的对的event boundaries
It's we change bounduh it's like it files away
What you 're just thinking about to get ready for the new place or tking
Which is sometimes the original intention gets lost in your shuffle that's interesting
And you said not just physical doorways
Yeah
That's what's really relevant now switching between apps on your phone or even just different taabes in your showser
It can act like a digital door orway like opening a new bllanroom
Mentally speaking which is huge for english learners right constantly jumping between a dictionary up a grammar side
Maybe a translation tool exactly each switch could potentially disrupt your ttrad of thought
And it gets worse
If you're already thinking hard like planning in esa or figing out some tricky grammar that seems to be the case high cognitive load
Basically
When your brain is already working hard
Make that intention even easier to um overthink display
When you cross one of these boundaries see your brains resources are titied up
And the gojust just liliaway away
Easily prepretty much
Now it's worthing
The the exact science behind why this happens is still debated a bit is it
The physical boundary is it just the shift in attention right but regardless of the precise mechanism
The strategies people suggest accounter
It are generally helpful for focus anyway okay
So let's talk practical techniques
What can you actually do about this
What one simple thing is to pause and mentally rehearse before you walk into your steady room or you tataopopen vocabullary abb just quickly stay ate your al al yyself self opening this to practice pronunciation using physical reminders can work keep the texpicc you need or your flash cards actually in your hand or right in line of sisite as you move
It's a constant visual cube
Uh like carrying the thing you need for the task got it then there's the posted trick um simple but effective
Before you move or switch apps just scribled down what you intend to do stick the note on your monitor or your desk
Where you're going
So it's waiting for you in the new context
And like that you could also try verbalizing your goal sing it out loud okay going to the library to find that specific grammar boot
And
And if you still for dead try retracing your steps mentally first
Where was i
What was i thinking why even physically walked back to where you just work
It can sometimes jog the memory okay
And maybe being more organized generally help definitely creyour consistent habits items always put your dictionary in the same spot
Your headphones in another or heararching means less chance to forget what you started searching point point finfinally to batch tasks within a location
嗯
If you're at your desk do all the desk related tasks
Maybe looking up wards and writing sentences before you get up to go
Practice speaking somewhere else minimize those ansitions tions
Ok
That's a lot of good stuff for the doorway dilemma
Let's shift gears
How can we harness are surrounding ings using contefor for better recall
Really yes
Context depend memory or cbm
This is fascinating basically your remember things better when the situation you're recalling them in matches the situation where you learn them like trying to find your keys
You often go back to where you last remember having them right
Exactly yeah
Your brain doesn't just store the fact
Itself it's stores it along with queues from the environment sites
Sounds maybe even smells and your internal state too like your mood and language itself can be a context absolutely
And this is crucial for you learning english
Learning english
While thinking in english
Immercing yourself create stronger memory links specifically for using english
It makes the case for emersion
Really
So you're not just learning
Were you're learning it in the context of english spot precisely
And you can actively strengthen this be conscious of your surroundings
When you learn think okay i'm learning these verbs at this specific cafe
With this music playing the details become retritrival cues es the old method of lossy
The memory policace idea deliberately tank in fhoto location
I kind of yeah the voleverging that same principle so action able techniques for this leave them on us consistent study spots for specific skills
Maybe one desk is always for fiiting tic practice
Another corner is just for vocabulary apps okay
Dedicating spills or link routines to skills always listen to your english news podcast
During your commute
Always review flash cards
While the keattle boils
The routine becomes the contels
Integrating it into daily life
I like that you can even try using specific sensory cues maybe be cerlen teof inengmental music
And you can study y grammar or a conscious subtle sent in your study area um
But what details you might not have that music or cenent good point
That's the aviet use him as aids
But don't become totreliant
Because test conditions are are susudifferent
Which leads to another point
Which is try to conmatch stuady conditions to test conditions possipossiif the test will be quite in time
If do some your practice sessions that way make sense simulate the retions
That also try consider strategically varying study locations
Sometimes um len in the material consistently in one place maybe
But they review it in different settings
This can make the memory more flexible
Less tied to just one spot caker a bit of both consistency and variety
And don't forget mental reinstatement
嗯
Before a test or just when you're stuck
Close your eyes
And try to vividly picture your main study environment
Where were you sitting what does it look like visualize the learning context
Yeah research even shows virtual reality can help with this kind of mental context recreation and of course keep leveraging the language context maximize learning in english
Thinking english might minized translation right and be aware your mood and state studying when you're alert
Might link the memory to that state consistency helps exactly ok next up
Focus
Let's talk about the cost of trying to do too many things at once uh the myth mumulttasking we think we're doing it
But usually we're just switching really faster
Right
That's pretty much
It and that's switching has a cost
It's often called task switching cost or tsc
Sometimes the cognit is switching penalty
And it means were less efficient make more mistakes
Yes Both
And at least a mental fatigue faster
Every time you switch your brain is can it at stop the first tasks process supppress it then load up the rules and focus for the new task
That sounds like effort it is it takes time in mental energy
It's not instantaneous
How much does it impact things like is it a big deal
How does does significant some studies suggest test switching can top productivity by well up to forty percent and getting back into deep focus
And even a small interrution and checking a notification
And it beliebelieit are not over twenty minutes
Sometime
Wow
So those quick checks are really costly
They really are
And the cost is higher
If the tasks are complex or new to you can time there is more mental set up each time
But switching between similar tasks is less bad
Generally yes
Switching between say different types of vocabulary view is less costly
Than switching from vocabulary to writing an sa outline one this routs the idea of task batching we mentioned tilier
This
This rouping similar things together
Because really for deep learning
You want that state of float onto a total emersion exact and flow requires sustained detention
Frequent switching is basically
The enemy of flow okay
So practical ways to fight this task switching cost
Well number one is batch similar tasks do all your grammar exercises in one block all you're reading comprehension in another make sense
What else using focused work timers
The poaleorrow techniene is a popular one
Frequently tly comone thing is
Is a piminutes
No interuptions
Then
Then a sure ort break repeat that dedicated focus time crucial and during that time silence
Digital distractions
Notifications off close unrelated tabs and apps be ruthless easier sudden done
Sometimes trtrue
But necessary also plan your study sessions
Decide before you start
Which will focus on
Maybe even
Even right down the first couple of concrete steps
Avoid that feeling of what should i do now which leads to switching so have a plan uah and for biger ger tough txt writing complex analysis
Schedule
Deep work blocks
Logger st strearches may be an hour or more
Where you protect that time fiercely okay free it like an important meeting kind of yeah
And for you do have to switch between very different kinds of tasks
Mafrom be ing spespeking practice take a proper strategic reset ks ks get up
Walk around
Clear your head for a few minutes before diving into the new thing
A mental palet lensor
Exactly and finally for big projects break them down a huge sa feels overwhelming
Which can lead to procraststation ation or asks switchbreaking into smaller steps
Outline research section one
Graraft section one
Acetra makes it manageable okay
That's really helpful for focus now for our last effect this one sounds intriguing this zgaric effect
Ct finished business okes the z garnec effect
It's named after this psychology who prestuted it
It's the tendency
We have to rememeincomplete or interrupted tasks better than completed ones
So if i start reading a chapter but get interrupted
I'll keep thinking about finishing it more likely
Than if you'd finished it
Yes
It creates this kind of cognitive tension a mental each that wants scratching your brain
Wants closure huh
So it's like our brain's nag s about unfinisshstuff pretty much
And you could actually use this
Strategically it can help combat procrastination
It just stara task a mendoing a tiny bit makes it mentally open about unfinished
Which can create the motivation to go back to it
Ah so starting is off the battle partly because
Because this effect could be
But there's a big warning
Here here having too many unfinished tasks work around your head leads to mental clutter stress anxiety
It can backfire
If you overdo it so use it carefully and always with a plan okay use it caution um
And does it affect everyone the same probably not research suggests individual differences
Perfectionness for example
Might feel that tension from unfinish tasks more strongly right
So how can you use this carefully for english study one way is strategic study breaks like creating mini cliff angkers intentionally stop studying
Maybe mid paragraph or just before solving a problem
You know you can solve
When you still feel engaged to you leave yourself wanting more and does it efects that poll to return
嗯
But the key is make sure
It's an achievable point to return to and crucially plan
When you will resume
Don't just leave it hanging and definitely right the planning is key to avoid the stress
Exactly another technique break down large goals and track progress we mentioned breaking things down for task switching
But it helps here too each small step you complete gives a bit of closure
But the overall goal remained open keeping you motivated seeing the progress helps two okay like checking off items on a list uhh and speaking of lists use to do this effectivevely writing tasks down
Gets them out your your working memory reducing clutter
But the list itself keeps them unfinished in a manageable way review it retivated
And maybe when when finfinish stustudy session and by planning the next specific step before you close your books right on the very first concrete action
You'll take next time repaate shifty two or do exercise three be this loers the barrier to restarting
Makes it easy to jump back again helps here you absolute critical mitigation peace
If you intentionally leave something unfinished using this effect always pair with a specific plan for completion
I'll finishh the shapherer tomorrow morning at nine am that contains the potential anxiety got it plan plan plan
These effects
The door way effect
Context memory
Task switching
Xxetic
They are most powerful
When you kind of weaven together
You know into a smarter study routine
Yeah
The examples in the material showed how you could combine these forsay morning vocabulary or evening write exactly it's about being intentional so in to wrap up
嗯
We've looked at for really quite powerful cognitive effects and hopefully offered some practical ways
You as an english learner here in china
Can apply them it's about studying smarter
Not just putting in more hours
Definitely and remember these are tools think of them like experiments you can run in yourself
See what resenates
What actually works for your brain in your sitsitumore atattention to your own experience
Yeah
It's about taking control
Making you're learning more focused efficent and hopefully ly youare earearly more rewarding too less frururation more uh ha moments
That's go
So here's something to think about building on that last idea
How might intentionally using the kind of clifinger stopping before you feel completely done at the end of your very next stuady session
How might that affect your motivation to come back to it just consider that power may be be
Believing something just a little bit
Unfinished
