ENGLISH DIGEST 實用美語(空中美語)

Study less, retain more? A smarter way to learn 讀更少、記更多？讓大腦開外掛的學習法

Have you ever studied all night, only to forget almost everything the next day? Many students blame a lack of intelligence or effort, but the reality is often simpler: you’re fighting against your brain’s natural design. Your brain doesn’t record everything it sees like a camera; instead, it selectively preserves information based on your physical state and environment. So, instead of simply studying for longer, it’s more useful to improve how you study.

First, identify the optimal state for focus. Surprisingly, being slightly hungry or physically active can sharpen your concentration. Rather than sitting motionless for hours, try reviewing key concepts while walking or reciting them aloud before dinner. This light activity can improve both attention and memory.

Furthermore, avoid the temptation to scroll through social media immediately after a study session. When you finish learning, your brain enters a critical phase of processing and storing information. Exposing yourself to intense stimulation from short videos or social feeds can disrupt this fragile process, essentially erasing what you’ve just learned. A brief period of quiet reflection or even a short nap is far more beneficial for long-term retention.

Photo: Freepik 照片：Freepik

Finally, never underestimate the power of sleep. Many students view sleep as a waste of time, yet it’s actually the most productive part of the learning cycle. During sleep, your brain organizes and strengthens the day’s information. Research suggests that reviewing the most challenging material right before bed allows your brain to prioritize those facts during its nightly processing. By adjusting your study habits, reducing distractions, and making good use of sleep, you can train your brain to learn more effectively.

你是否曾經讀了一整晚書，結果隔天卻幾乎忘光所有內容？許多學生會歸咎於缺乏智力或努力，但現實往往更簡單：你正在對抗大腦的自然設計。你的大腦不會像相機一樣記錄它看到的一切；相反地，它會根據你的身體狀態和環境，選擇性地保存資訊。因此，與其只是讀更久，改善你的讀書方式會更有用。

　首先，找出最適合專注的狀態。令人意外的是，稍微飢餓或進行適度的身體活動，能讓你的注意力更集中。與其一動不動坐好幾個小時，不如試著在走路時複習重要概念，或在晚餐前大聲背誦它們。這種輕度活動能同時改善注意力和記憶力。

　此外，在讀書時間結束後，要抗拒馬上去滑社群媒體的誘惑。當你完成學習時，你的大腦會進入處理和儲存資訊的關鍵階段。讓自己接觸短影音或社群動態帶來的強烈刺激，可能會擾亂這個脆弱的過程，基本上等於抹除你剛學到的內容。短暫的安靜回想，甚至是一小段小睡，對長期記憶保留更有幫助。

　最後，絕不要低估睡眠的力量。許多學生把睡眠看作浪費時間，但它其實是學習週期中最有幫助的部分。在睡眠期間，你的大腦會整理並強化白天的資訊。研究顯示在睡前複習最困難的內容，能讓大腦在夜間處理資訊時，優先加強這些知識。透過調整你的讀書習慣、減少干擾，並善用睡眠，你可以訓練你的大腦更有效地學習。

MORE INFORMATION

selectively adv. 選擇性地

optimal adj. 最佳的；最理想的

sharpen v. 提高；增強

scroll v. 滑動（手機、電腦螢幕）

stimulation n. 刺激

feed n.（社群媒體的）動態消息

retention n. 保持；保留

underestimate vt. 低估

prioritize v. 優先處理

KEY VOCABULARY

1. concentration n. 專注力；集中

Jenny lost concentration after hearing loud noises outside the classroom.

珍妮聽到教室外的吵雜聲後失去了專注力。

2. recite v. 背誦；朗誦

Kevin practiced every night to recite the speech smoothly.

凱文每天晚上練習，為了能流利背誦演講。

3. temptation n. 誘惑；引誘

The temptation to sleep became stronger during the afternoon class.

下午上課時，想睡覺的誘惑變得更強烈。

4. session n.（一段）時間；（一次）課程、活動

The training session lasted one hour and covered basic safety rules.

這次訓練課程持續一小時，內容包括基本安全規定。

5. fragile adj. 脆弱的；易受影響的

Please carry this fragile box carefully with both hands.

請用雙手小心搬運這個易碎的箱子。

6. essentially adv. 基本上；實際上

The two plans are essentially the same except for one detail.

這兩個計畫基本上相同，只差一個細節。

7. beneficial adj. 有益的

Group discussions are beneficial because everyone shares different ideas.

小組討論很有益，因為每個人都能分享不同想法。

8. productive adj. 有成效；有收獲；多產的

Our team had a productive meeting and solved several important problems before lunch.

我們團隊開了一場很有成效的會議，並在午餐前解決了幾個重要問題。

9. adjust v. 調整；適應

Emily needed time to adjust to her new school environment.

艾蜜莉需要時間適應新的學校環境。

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