筆記與踐行步驟

高效學習的兩個階段

學習是一個兩階段的過程,，適用于所有類型的學習：語言,、技能,、知識,，甚至人際關系,。

第一階段：專注投入

• 神經(jīng)科學原理
• 多巴胺和去甲腎上腺素通過乙酰膽堿觸發(fā)神經(jīng)可塑性
• 乙酰膽堿來自腦干和基底前腦的神經(jīng)元,，標記需要加強的神經(jīng)連接

第二階段：深度休息

• 休息方式
• 學習后4小時內(nèi)進行20分鐘小憩
• 或進行非睡眠深度休息（安靜坐著）
• 確保當晚充足睡眠

具體實踐方法

• 90分鐘專注學習法
• 不要求完全專注，注意力分散時及時拉回
• 90分鐘后進行深度休息
• 間隔學習法
• 60分鐘學習中隨機插入30個10秒短暫休息
• 休息時完全放空，可以睜眼或閉眼

實例：學習一門新語言

• 上午9:00-10:30：第一個90分鐘專注期
• 9:00-9:30：學習基礎詞匯
• 9:30-10:00：練習簡單對話
• 10:00-10:30：聽力練習
• 10:30-11:00：進行30分鐘深度休息
• 找個安靜地方
• 可以閉目養(yǎng)神
• 不要看手機或其他電子設備

成功的關鍵

• 保持平衡
• 專注和休息的動態(tài)平衡
• 避免過度使用咖啡因等刺激物
• 保證充足的睡眠質(zhì)量

記?。簩W習不是一場短跑,，而是一場馬拉松。合理的休息和恢復與專注學習同樣重要,。

中英全文

1 Learning is a two-stage process. The learning I'm referring to is specifically deliberate learning: language learning, skill learning, learning knowledge of any kind, learning how to navigate the emotional dynamics of a relationship - anything.

Two phases: One is active engagement and focus. Much of the trigger for neuroplasticity is a process engaged by dopamine and norepinephrine in a molecule called acetylcholine, which is liberated from multiple sources. We always talked about how acetylcholine controls the contraction of muscles, but in the brain, acetylcholine mainly comes from two sets of neurons: one in the brain stem and another in the basal forebrain. It serves as a kind of a highlighter, marking particular connections or neurons that later stand a chance to become stronger.

Let's say I decided I was going to learn conversational French. I would learn some nouns or some verbs. I would focus on this, and the greater degree of focus that I bring, the greater amount of acetylcholine is released at the particular locations in the brain. They're involved in enunciating the words and writing the comprehension, you know, multiple spots within the brain that kind of marks those or flags those areas as changing later.

But the actual rewiring of the nervous system happens during states of deep sleep or sleep-like states. And so when we say neuroplasticity - the brain's ability to change in response to experience - that's a two-part process. It's a process, it's not an event. We always think about things as events, but in biology, almost everything is a process.

So the takeaway from this is: in order to learn at any age, the most critical thing is that you bring as much focus and active engagement to the learning - the encoding of the information, bringing in the information - and then that you get into a state of deep rest as quickly as possible. Typically that would be the night after you learn.

There are some beautiful studies published in Cell Reports last year and the year before showing that people who take a 20-minute nap within the four hours after triggering learning, or people that do a non-sleep deep rest type protocol - even just sitting there quietly and not doing anything - they learn much faster. In other words, the brain rewires much faster.

That's interesting, it's very interesting, and what's happening is very interesting. We've long known that during sleep, there's a replay of the neurons in the same sequence that they were played during the activity earlier in that day - sometimes even backwards for some reason. It's like the songs played backwards at night. Who knows why? I don't think we should focus too much on that right now, but that replay is the consolidation of the information you learn.

This is why you try something physically, try it physically, you can't do it, you can't do it, and then you come back a week later and voila - you can do it! These non-sleep deep rest or these shallow naps of 20 to 30 minutes also create a replay of firing of the neurons.

There's a tool which is: get as focused as you can but then relax as deeply as you can. For how long? Generally, after about 90 minutes, we exist on these so-called 90-minute ultradian cycles. Everything in sleep is a 90-minute cycle, everything waking is a 90-minute cycle.

People think that the expectation is that you're going to be like a beam of focus for 90 minutes. That's not the case - you can flicker in and out, you're gonna get distracted, you bring yourself back. I mean, focus is an active process of bringing that spotlight of attention back, and that anxiety sometimes that we feel is adrenaline. It's supposed to be stressful to learn.

It's this idea that we just sit back and learn, or that you know, movies have really destroyed the notion of learning - the idea that you're going to like pick up the sword and suddenly have the skills. You know, forget it. It's like this just doesn't work that way. Some days are good and some days are worse. If you slept better, generally it's better.

People are always trying to optimize how much caffeine, background noise - yes noise, yes music, no music. You have to tweak things according to your circumstances, but you, after about 90 minutes, should really take a break and let your mind go idle somewhat. Ideally, you would take a 20-minute nap or a 30-minute nap or do a non-sleep deep rest protocol within the first hour to four hours after. That sleep that you get that night is going to be the most powerful tool for wiring the nervous system.

But there's another thing that you can do, which is that there's a beautiful literature on what's called 'gap learning effects.' This has been looked at for physical skill learning, for music learning, math, etc., where if every couple of minutes just randomly during your intense learning or focus, you pause and you just take 10 seconds and do nothing - just let your brain idle, eyes open or eyes closed, doesn't matter.

What happens is your rates of learning actually increase, and the reason is - now they've done neuroimaging on this, really excellent studies published in great journals - show that during those little gaps that you're taking, there's a replay of the neurons very fast at something like 10 or 20x the speed that they normally would be rehearsing. You're getting more repetitions by stopping every once in a while now. And how many of these to insert? It should be random, just every once in a while while you're writing or trying to do something, you just pause and do nothing.

學習是一個兩階段的過程,。這里說的學習特指有目的性的學習:語言學習、技能學習,、各類知識學習,，甚至是學習如何處理感情關系 - 所有的學習都是如此。

這兩個階段分別是：首先是主動投入和專注,。神經(jīng)可塑性的觸發(fā)主要是由多巴胺和去甲腎上腺素通過乙酰膽堿這種分子來實現(xiàn)的,。乙酰膽堿不僅控制肌肉收縮，在大腦中主要來自兩組神經(jīng)元：一組在腦干,，另一組在基底前腦,。它就像一個熒光筆，標記出那些有可能變得更強的特定神經(jīng)連接,。

舉個例子,，假設我想學習法語會話。我會學習一些名詞和動詞,。我越是專注,，大腦中釋放的乙酰膽堿就越多。它們參與發(fā)音和理解的過程,，在大腦的多個區(qū)域標記出這些需要改變的區(qū)域,。

但神經(jīng)系統(tǒng)的實際重組是在深度睡眠或類睡眠狀態(tài)下發(fā)生的。所以當我們談到神經(jīng)可塑性（大腦對經(jīng)驗作出反應的能力）時,，這是一個兩步過程,。這是一個過程，而不是一個事件,。我們總是把事情想成事件,，但在生物學中，幾乎所有事情都是過程,。

所以關鍵是：要想在任何年齡都能有效學習,，最重要的是在學習時保持高度專注和主動參與——即信息的編碼和輸入，然后盡快進入深度休息狀態(tài),。通常是在學習當天晚上,。

《細胞報告》去年和前年發(fā)表的一些精彩研究表明，在學習后4小時內(nèi)進行20分鐘小憩的人,，或是進行非睡眠深度休息（即安靜地坐著什么也不做）的人,，學習速度會快得多,。換句話說,，大腦重組得更快,。

這很有趣，真的很有趣,，而且發(fā)生的過程也很有趣,。我們早就知道，在睡眠期間,，神經(jīng)元會按照白天活動時的相同順序重播——有時甚至會倒著重播,。就像夜晚歌曲倒著播放一樣。為什么會這樣,？我們暫時不用太關注這個,，但這種重播就是你所學信息的鞏固過程。

這就解釋了為什么你嘗試某個動作時總是做不好,，但一周后突然就會了,！這些非睡眠深度休息或20-30分鐘的淺睡眠也會創(chuàng)造神經(jīng)元的重播。

這里有個工具：盡可能地專注,，然后盡可能地放松,。時間多長？通常是90分鐘,，我們的生理周期都是以90分鐘為單位的,。無論是睡眠還是清醒狀態(tài)，都遵循這個90分鐘的生理節(jié)律,。

人們以為需要像激光束一樣專注90分鐘,。但事實并非如此——注意力會時有分散，會分心,，關鍵是要把注意力拉回來,。專注是一個主動把注意力聚焦回來的過程，我們有時感到的焦慮其實是腎上腺素在作用,。學習本來就應該有一定壓力,。

我們總以為可以輕松地坐著就能學會，電影更是毀了人們對學習的認知——好像拿起劍就能立刻掌握所有技能,。別想了,，學習根本不是這樣的。有些日子學習效果好,，有些則差,。如果睡得好，學習效果通常會更好,。

人們總是試圖優(yōu)化咖啡因攝入量,、背景噪音——要不要噪音,，要不要音樂。你需要根據(jù)自己的情況來調(diào)整,，但是在專注約90分鐘后,，真的應該休息一下，讓大腦空閑,。最理想的是在之后的1-4小時內(nèi)進行20-30分鐘的小憩或非睡眠深度休息,。那天晚上的睡眠將是重組神經(jīng)系統(tǒng)最強大的工具。

還有一個方法,，就是所謂的'間隔學習效應',。研究表明這適用于體能訓練、音樂學習,、數(shù)學等領域,。具體做法是：在密集學習或?qū)Ｗ⑵陂g，每隔幾分鐘隨機暫停10秒,，什么都不做——讓大腦空閑,，睜眼閉眼都可以。

這樣做會提高學習效率,，原因是——現(xiàn)在的神經(jīng)影像學研究（發(fā)表在頂級期刊上的優(yōu)秀研究）表明,，在這些短暫的休息間隙，神經(jīng)元會以正常速度10-20倍的速度快速重播,。通過偶爾停下來,，你實際上在獲得更多的重復練習。至于要插入多少個這樣的間隙,？應該是隨機的,，就是在寫作或做事時，隨時暫停放空一下,。

2 And I think that the science on this dates back about 20 years, but it's only now that there's enough of what I call a kind of 'center of mass' around these studies that really point to the fact that gap learning effects are really strong. So it's focus-rest, focus-rest, focus-rest, and that can be done on the micro level like within that 90-minute block.

Let's just make up a number for fun so people have something to anchor to: if you're gonna sit down and do an hour of work, let's say for every 60 minutes of focus or learning that you try and do, introduce 30 gaps of 10 seconds at random - and truly at random, not on a regular interval. And then sometime later that day, if you can do an NSDR (non-sleep deep rest), and if you can't, okay no big deal. You won't learn as fast but you'll still learn, provided that you get into deep sleep that night. And let's say you have a lousy night's sleep - you'll still learn but you won't learn as well, and maybe the next night you stand a chance of encoding that information.

So neuroplasticity involves a very strong trigger and then deep relaxation is when the actual rewiring occurs. When you think about the tools that people use to enhance focus - Ritalin, Adderall, L-tyrosine, excessive amounts of caffeine, nicotine - those all help with the trigger part but they don't help with the relaxation part. And so a lot of people don't learn, they just get really good at doing but they don't actually learn.

Very effective people, regardless of workplace or activity - sport or cognitive work or otherwise - perform very well because they're very good at regulating the seesaw of focus-relax, focus-relax. And in the long term, it also is very health-enhancing as opposed to health-depleting. I mean, I know a dozen or more people who have done very very well in business or academia who are a mess - they're physically a mess, they're emotionally a mess, they're mentally messed, their relationships are a mess. People that I consider successful are people that are very successful in multiple domains of life, and that almost always correlates with an ability to engage and disengage, deliberately engage and deliberately disengage.

It's a fact that in order to get good at anything, unless you're just an absolute talent, you need to apply yourself and work hard, and sometimes work longer and harder than you feel like working or is healthy for yourself - and that's a reality. But sleep is important for learning and a number of other aspects of health.

I think that the ability to toggle back and forth between engaged and disengaged states, and to see that whole process - engage and disengage - in the dynamic control of that and deliberate self-control of that, that is a superpower. And we tend to only look at one side of the equation: the leaning in.

The way I like to think of it is, in so much as a seesaw is, you can either be back on your heels, flat-footed, or forward center of mass. Forward center of mass is great, but it's energetically demanding and you need to learn how to come up to just flat-footed every once in a while. Now when you're back on your heels, that's a sign that likely you were doing too much time forward center of mass.

No one wants to talk about this, but people who grind-grind-grind rarely succeed and then just take off and do something else. I think people, humans, have mastered this process of engaging and disengaging on a longer time scale - 'Work Hard, Play Hard' or they'll take a long vacation. But what I'm talking about is doing this across the day. I'm talking about regulating your nervous system within the unit of the day, or even within the unit of the morning, or within the unit of the afternoon. And I think that that's much more useful time bin to conceptualize this because the idea that you're gonna sell the company or launch the thing and then you'll rest? Okay, but you can be so much more effective if you know how to dynamically control your nervous system in real time.

Great athletes know how to do this, great musicians know how to do this - even within the playing of a piece of music or within a race, they know how to reserve energy so that then they can kick at the end. Forward center of mass can be done if you wanted through drinking caffeine - the main way to do it is to get in that kind of inspired and motivated pursuit. But then physiological size, non-sleep deep rest, all of that is very useful.

But the foundation of that whole process, there's a third layer which is sleep. When you're well-rested, you're able to engage this forward center of mass, flat-footed thing at will much more easily. When sleep suffers, everything suffers. We want to always start with sleep - great sleep makes everything better.

關于這個學習方法的科學研究可以追溯到20年前,，但直到現(xiàn)在，大量研究才真正證實了'間隔學習'的強大效果,。這種方法就是專注-休息-專注-休息的循環(huán),，甚至可以在90分鐘的學習區(qū)間內(nèi)進行微觀調(diào)節(jié)。

舉個具體例子：假設你要學習一個小時,，建議在這60分鐘的專注學習中隨機插入30個10秒的短暫休息——注意是真正的隨機,，而不是固定間隔。之后如果可能的話,，最好進行一次非睡眠深度休息,。即使做不到也沒關系，你依然能學會,，只是速度會慢一些,，前提是當晚要有充足的深度睡眠,。即使那天晚上睡得不好，你仍然能學習,，只是效果會差一些,，可能需要第二天晚上的睡眠來鞏固這些信息。

神經(jīng)可塑性需要強有力的觸發(fā),，然后在深度放松時才會發(fā)生實際的神經(jīng)重組,。很多人使用利他林、阿得拉,、L-酪氨酸、過量咖啡因,、尼古丁等來提高注意力,，這些確實有助于觸發(fā)學習，但無助于放松,。結(jié)果就是很多人并沒有真正學會,，他們只是變得很擅長做事，卻沒有真正掌握,。

真正高效的人,，無論是在運動還是認知工作中，之所以表現(xiàn)出色,，是因為他們很善于調(diào)節(jié)專注-放松的平衡,。從長遠來看，這種方式不僅有益健康,，而且可以避免健康受損,。我認識很多在商業(yè)或?qū)W術(shù)界非常成功的人，但他們的身體,、情感,、心理狀態(tài)都一團糟，人際關系也很混亂,。我心目中真正成功的人是那些在生活多個領域都很成功的人,，這幾乎總是與他們能夠有意識地投入和抽離的能力有關。

要想在任何領域出色,，除非你是天才,，否則必須付出努力，有時甚至要比你想象的或?qū)】涤欣某潭雀Α@是現(xiàn)實,。但睡眠對學習和其他健康方面都很重要,。

我認為，在投入和抽離狀態(tài)之間來回切換的能力,，以及對這個過程的動態(tài)控制和自我調(diào)節(jié),，這是一種超能力,。我們往往只關注投入這一面。

我喜歡用蹺蹺板來做比喻：你可以后傾,、保持平衡或前傾,。前傾狀態(tài)很好，但會消耗能量,，所以你需要學會時不時回到平衡狀態(tài),。如果你發(fā)現(xiàn)自己在后傾，這可能意味著你在前傾狀態(tài)停留太久了,。

沒人愿意談論這個,，但那些一味拼命的人很少能成功，即使成功了也往往會轉(zhuǎn)行做別的,。人們已經(jīng)掌握了在更長時間尺度上的投入和抽離——'工作狂歡,，盡情玩樂'或長期休假。但我說的是要在日常生活中做到這一點,。我說的是在一天之內(nèi),，甚至是在上午或下午這樣的時間單位內(nèi)調(diào)節(jié)你的神經(jīng)系統(tǒng)。我認為這是一個更有用的時間概念,，因為如果你認為等到公司賣掉或項目啟動后再休息,，那就太晚了。如果你知道如何實時動態(tài)控制你的神經(jīng)系統(tǒng),，你會更有效率,。

優(yōu)秀的運動員和音樂家都懂得這一點——即使是在演奏一首曲子或參加比賽時，他們也知道如何儲備能量以便在最后沖刺,。前傾狀態(tài)可以通過喝咖啡來實現(xiàn),，但主要還是要通過激發(fā)靈感和追求動力來實現(xiàn)。之后的生理調(diào)節(jié),、非睡眠深度休息都很有用,。

但這整個過程的基礎，還有第三個層面,，那就是睡眠,。當你休息充足時，你能更輕松地在前傾和平衡狀態(tài)之間切換,。一旦睡眠出現(xiàn)問題,，一切都會受影響。我們應該始終把睡眠放在首位——好的睡眠讓一切變得更好,。