认知思维：学习的本质是什么？
Cognitive Thinking: What is the Nature of Learning?
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发布于2021-11-30 Released in 2021-11-30
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Impression Institute
认知思维：学习的本质是什么？
Cognitive Thinking: What is the Nature of Learning?
我们一生都无法摆脱学习，学生阶段，离不开课本学习，专业考试，职场阶段，离不开职业知识学习，考证学习。有些人学习很容易轻松，极短时间就获得成效，与他人付出同样时间却收获最大；有些人却面对学习极其痛苦，学了考不出来，考了用不出来，陷入深深的自责中，觉得是自己不够努力，不够聪明，受尽学习带来的苦，可能最终放弃，等再次面对学习时候，内心那份曾经的痛苦和折磨感受再次袭来，又得经历一次情绪磨练，在焦虑和烦躁中煎熬。
We can't get rid of learning all our life. In the student stage, we can't leave textbooks, professional exams, and the workplace stage, we can't leave vocational knowledge learning and textual research learning. Some people learn easily and easily. They get results in a very short time. They get the most out of the same amount of time as others. Is extremely painful to some people in the face of learning, learned not to come out, take an examination of the used not to come out, lost in deep remorse, think oneself didn't work hard enough, smart enough, learning the hard time, may eventually give up, once again faced with learning, such as feeling of pain and suffering heart struck again, experiencing emotional hone, once again suffering in the anxiety and irritability.
花半秒钟看透事物本质的人，和花一辈子都看不透事物本质的人，注定是截然不同的命运。那学习的本质是什么呢？如何掌握本质，改变学习方式，让学习上瘾，做高效的学习者？下面从不同层面跟大家分享。
第一层面：如何学会一个知识？
第二层面：如何学会一门知识？
第三层面：如何利用知识改变自己？
Take half a second to see through the essence of things, and spend a lifetime can not see the essence of things, are doomed to be completely different fate. What is the nature of learning? How to master the essence, change the way of learning, make learning addictive, be an effective learner? Let me share with you from different levels. Level 1: How to learn a knowledge? Level 2: How to learn a knowledge? The third level: How to use knowledge to change yourself?
第一层面：如何学会一个知识？
Level 1: How to learn a knowledge?
1、100%学会——理解力
1, 100% learn - understanding
①反复折腾
① Toss and turn
学一个东西，一开始就要100%掌握。为什么要这样做？这就像烧一壶水，一开始没有烧到100度，冷却了下次又接着烧，烧到60度冷却了，下次又接着烧，反复又反复，浪费了资源，始终没把一壶水烧开。所以为了高效，一开始就要把一壶水给烧开，把接触到的某一个知识要求自己百分百掌握。
To learn something, you must master it 100% at the beginning. Why do you do that? This is like boiling a pot of water, at the beginning, it did not reach 100 degrees, then it was cooled and then it was burned again next time, and then it was cooled and then it was burned again next time when it reached 60 degrees, again and again, again and again, wasting resources and never boiling a pot of water. So in order to be efficient, the beginning of a pot of water to boil, to contact a certain knowledge of their own 100 percent master.
有些人对100%掌握知识存在误解，觉得看了一遍概念记了一遍，以为就掌握了，看着答案做题，然后说太好了我懂了，背诵到滚瓜烂熟，觉得自己可以“出师”了。当检测自己或者别人一询问，懵圈了，答不出来，用不出来。这些都是学习错觉，不是真的理解知识。当局者迷，很多学习者不清楚自己学习的错误性，依旧坚持这样的做法学习，结果失利告终。
Some people have a misunderstanding of 100% mastery of knowledge. They think that they have mastered the concept after reading it once and remembering it once. They look at the answers and do the questions and then say "great, I understand it. When detecting oneself or others an inquiry, meng circle, answer not to come out, use not to come out. These are all learning illusions, not real understanding. When the local is confused, many learners do not know the error of their own learning, still insist on learning in this way, the result of failure.
那怎么做才能真的理解知识呢？四个字：反复折腾。折腾什么呢？折腾怎么认识它。想想面对身边的人，你是怎么了解他的？是不是会跟他沟通，跟他一起经历一些事情，反复折腾你们两关系，你才慢慢有了这个人的了解。知识也是一样，你要理解它，你就得花时间折腾它。那从哪些方面进行折腾呢？三个方面入手，也是大家常听到的：是什么、为什么、怎么做。对应数学类知识，需要这折腾每个公式的定义，公式的条件、公式如何应用；对应英语语言类知识，需要折腾它的意思发音拼写、形成源头、使用场景；对应文学类知识，需要折腾它的概念意思、概念间的关系，概念如何使用，等等。
So how do you really understand knowledge? Two words: toss and turn. What are you doing? Try to recognize it. Think about the person next to you. What do you know about them? Will you communicate with him and experience some things with him, repeatedly tossing the relationship between you, you slowly get to know this person. It's the same with knowledge. If you want to understand it, you have to spend time with it. So where do you do that? There are three aspects to start with, which we often hear: what, why and how to do it. For mathematical knowledge, you need to do this to define every formula, the conditions of the formula, how the formula is applied; Corresponding English language knowledge, need to toss about its meaning, pronunciation, spelling, the formation of the source, the use of the scene; Corresponding to literature knowledge, we need to worry about its concept meaning, the relationship between concepts, how concepts are used, and so on.
每一个知识，你要想学会“缝在身体里”，你就得从多个方面折腾他。学习的知识越多，你会发现理解力越强，学习更加轻松，这是因为知识具有高度可压缩性。就像，学会了乘法口诀表，我们处理高阶的数学运算就很多，积累了高中的函数学习，大学的高阶数学就显得不是那么吃力。一旦把首个问题或概念存入脑中，不管存入的是什么，第二个概念进入脑中会变得更容易一些，第三个同样不会太难，依次逐渐变得容易。把一个知识折腾学会了，它会为千千万万的知识打下基础，就像盖一座大楼，每个知识都是板砖，只有知识越稳扎，楼才会更坚固。认真去理解每个知识，不是在费时间，它很重要。
For every piece of knowledge to be "sewn into the body", you have to torture it in many ways. The more you learn, the more understanding you will find and the easier it will be to learn because knowledge is highly compressible. For example, after learning the multiplication table, we will deal with a lot of advanced mathematics operations, and accumulated the function learning in high school, the advanced mathematics in university is not so strenuous. Once you've got the first question or concept in your head, whatever it is, the second idea will be easier to get into your head, and the third won't be too difficult, gradually becoming easier. If one piece of knowledge is learned, it will lay a foundation for thousands of others. Just like building a big building, each piece of knowledge is a brick. Only the more stable the knowledge is, the stronger the building will be. Understand each knowledge carefully, not waste time, it is very important.
②大脑神经是如何变化的
② How do nerves in the brain change
100%学会一个知识，大脑会有什么变化呢？当我们专注学会了一个知识，这个知识进入了大脑后，大脑会形成记忆神经组块。就像，章鱼神经触手将大脑某些神经部位连接在一起，形成一个神经集合。例如，你学会apple这个单词，你会记住它的意思是苹果，苹果这个词在你大脑里已经有存储的对应文字相关的神经元，章鱼触手会抓住这个神经元；同时你大脑视觉部分神经会反映出苹果的图片，一张红色的苹果图；单词的发音和拼写对应的神经会随着你记忆这个单词后建立起来；其他的跟嗅觉、味觉、形状相关的神经，随着你想到苹果图像后也会带动活跃起来。
What happens when you learn 100 percent of something? When we focus on learning something, and that knowledge enters the brain, the brain forms memory blocks. Like, octopus tentacles connect nerve parts of the brain together to form a collection of nerves. For example, if you learn the word apple, you will remember that it means apple, and the word apple has neurons stored in your brain associated with the word, and the tentacles of the octopus will grab that neuron; And the visual part of your brain responds to a picture of an apple, a red picture of an apple; The neurons that correspond to the sound and spelling of a word build up as you memorize the word; Other nerves involved in smell, taste and shape are also activated when you think about the image of an apple.
章鱼神经触手在你的左右大脑穿梭着，将跟apple这个相关的记忆神经全部连接在一起，形成了一个神经集合，就像下面图显示的那样。其中包括了：视觉神经、听觉神经、文字记忆神经、嗅觉、味觉、形状等神经，这些神经以某种方式连接在一起，作为一个记忆组块存在在大脑里。随着你不断地回忆，不断调动这个记忆组块，它会在大脑里不断加固，形成长期记忆。
Octopus tentacles run along the left and right sides of your brain, connecting all the memory nerves associated with apple together to form a collection of nerves, as shown below. These include: visual nerve, auditory nerve, word memory nerve, smell, taste, shape and other nerves, which are somehow connected together as a memory block in the brain. As you continue to recall, as you continue to use this memory block, it will continue to strengthen in the brain, forming long-term memories.
需要强调一点是，记忆一个知识，所涉及的神经集合越多，越能够把握这个知识点。如果你学习一个知识，只是调动了文字相关的神经，没跟其他的相关神经建立连接，那么它很难在大脑里存很久。现实中，很多人记忆文字信息就是采取死记硬背，结果经受不住时间的考验，背了忘背了忘，就是这个道理。前面介绍学会一个知识要从三个方面出发反复折腾，帮助建立复杂多样的神经组合，这样的方式是从大脑的工作原理为出发点所提出来的，它更有利于我们学会一个东西。
It should be emphasized that the more neurons involved in memorizing a piece of knowledge, the better able to grasp the knowledge. If you learn something that only engages the word-related neurons and doesn't make connections with other related neurons, it won't last long in the brain. In reality, a lot of people to memorize text information is to take rote, the results can not stand the test of time, back forget back forget, that is the truth. The previous introduction of learning a knowledge from three aspects of the toss and turn to help build a complex and diverse neural combination, this approach from the brain as the starting point for the work of the proposed, it is better for us to learn a thing.
所以，大家如果始终学不会和记不住一样知识点，那就要好好反思一下是不是自己折腾得不够，多折腾折腾，记忆会更加牢固。
Therefore, if you can not always learn and remember the same knowledge, it is necessary to reflect on whether they did not toss enough, toss more, the memory will be more solid.
2、100%记住——记忆力
2. 100% remember -- memory
我们总是高估我们大脑的记忆能力，我们觉得看一遍，背几遍的内容，它就一定已经存在了自己脑子里，不用重复回顾，它就在那儿，不增不减。事实上，学会的东西，如果记得不牢固，只是短时记忆，那么时间久了，短时记忆的内容会按照艾宾浩斯遗忘曲线规律不断地遗忘。避免它遗忘，我们需要做得是按照科学可行的方法去把短时记忆变成长期记忆。
We tend to overestimate our brain's ability to remember. We think that if we read and recite something a few times, it must already be there in our head. We don't need to review it repeatedly. In fact, if the learned things are not firmly remembered, only short-term memory, then over time, the contents of short-term memory will be forgotten in accordance with the rule of Ebbinghaus forgetting curve. To prevent it from forgetting, we need to do what is scientifically feasible to change short-term memory into long-term memory.
可能有些人，觉得短时记忆也挺好呀，就像临近考试时候，枪记的内容，在考试中也能用上呀。是的，短时记忆在短时间没有遗忘的情况下，它是可以你做到某些检验性考试。但是，如果说，你想成为一个资深专业人士，想对知识有高强度链接能力，面对问题，对知识能信手拈来，快速反应，那么短时记忆根本就做不到，只有变成长期记忆，刻在脑子的东西才是自己的。
Maybe some people think short-term memory is also good, just like when the exam is near, the contents of the gun can be used in the exam. Yes, short-term memory allows you to do certain tests without forgetting for a short period of time. However, if you want to become a senior professional, want to have a high intensity link ability to knowledge, facing problems, knowledge can be handy, quick response, then short-term memory is not able to do, only become long-term memory, engraved in the brain is their own.
短时记忆会让人变得很焦虑，你会觉得花了时间学的内容，到头来想不起来，用不出来，时间精力都付出，却得不到回报，怪自己不努力不聪明，自责焦虑烦躁，甚至习得性无助。当你发现学的东西你已经做到了100%学会它，但是它没办法快速调取为你所用，你的问题一定是出在了，你没有把它变成长期记忆，100%记住它。有什么方法可以让短时记忆更有效的变成长期记忆呢？以下提供了几个科学的记忆方法：
Short-term memory can make people very anxious. You will feel that you can't remember what you have spent time learning, and you can't use it. You will spend all your time and energy, but get no reward. When you find that you have learned something 100 percent, but it can't be quickly adapted to your use, there must be something wrong with you that you haven't made it into long-term memory. What can be done to make short-term memory more effective for long-term memory? Here are a few scientific ways to remember:
①间断式复习
① Intermittent review
把信息从短时记忆转存为长期记忆需要花时间。有个叫做间隔重复的技巧，有助于推进这个过程。他需要你不断的重复要记忆的内容，比如一个生词或者一种解题技巧，连着重复几天，这就是一个阶段。两个阶段之间休息一天，多来几次，延长整个练习过程，效果会截然不同。
It takes time to transfer information from short-term to long-term memory. There's a technique called spaced repetition that helps advance this process. It requires you to repeat over and over again what you want to memorize, such as a new word or a problem-solving technique, for several days. This is a stage. Taking a day off between sessions, doing it more than once, and lengthening the process can make all the difference.
已经有研究表明，要想把某件事情牢牢钉进记忆里，一晚上重复20次倒不如每天重复几次，多坚持几天甚至几周效果更好。为什么说间隔式复习是科学的方法？因为它符合大脑的两种工作模式：专注模式和发散模式。即大脑注意力高度集中的状态进和更加放松的状态，这两种思考状态基于不同的神经网络模型，所以称其为专注模式和发散模式。
Research has shown that if you want to cement something into your memory, it's better to repeat it 20 times a night rather than several times a day for a few days or even weeks. Why is interval review a scientific method? Because it fits into two modes of the brain: focused mode and divergent mode. These two states of thinking are based on different neural network models, so they are called focused mode and divergent mode.
我们大脑一直都是以两种模式切换来工作的，我们可能觉得专注模式更好，但是研究表明，两个模式一起来工作是最好的，不要单一使用一种模式。在学习领域上同样也需要用到两种模式，想要学习学得好，就得能在专注学习期间空出时间，让专注期间获得的知识在大脑神经里得以巩固。这就像砌墙一样，你得间隔时间，让泥浆干燥。妄想通过几次突击就把知识记得牢固，不给时间让它巩固，那只能砌出歪歪扭扭的墙。
Our brains switch between two modes all the time, and we may find focused mode better, but research suggests that it's best to work with both modes together, rather than using just one. The same applies to learning. In order to learn well, you need to be able to set aside time during the period of concentration so that the knowledge gained during concentration can be consolidated in the brain. It's like building a wall, you have to take time to let the mud dry. Delusion through a few raids to remember the knowledge firmly, do not give time to consolidate it, that can only build a crooked wall.
②不断的回想
Keep thinking about it
前面我们说到了间隔式复习，复习的方式有两种：简单阅读材料内容和试着回想材料内容。研究表明，后者的学习效果式要比前者好很多。当我们的书本才来哦摆在眼前时，大脑会产生错觉，以为学习材料也同样存入了大脑。看书毕竟比回想简单得多了，很多人因此执迷于自己得错觉，坚持低效率得学习方式。
Earlier we talked about spaced review. There are two ways to review: simply reading the material and trying to recall the material. Research shows that the latter is much better at learning than the former. When the book is just in front of our eyes, the brain has the illusion that learning material is also stored in the brain. After all, reading is much easier than recalling, so many people are obsessed with their own illusion and insist on inefficient learning methods.
在学习中回想，是让大脑提取关键概念，而非通过阅读被动地获取知识，回想可更加集中高效地利用学习时间。知识不要扔的太久之后才去练习回想，那样你每次都得重头开始巩固概念。特别是初学和具有挑战性的知识内容，最好是24小时内就跟它们亲热一次。回想的方式，可以是遮住提示词，然后去叙述整块的知识关键内容，所以在学习知识时候，要做笔记提炼关键词。
Recall during learning allows the brain to extract key concepts, rather than passively acquiring knowledge through reading. Recall can make more concentrated and efficient use of learning time. Don't throw things away for too long before you practice recalling them, so you'll have to start all over again each time to solidify the concepts. Especially for beginners and challenging knowledge, it is best to make out with them once within 24 hours. The way to recall can be to cover up the prompt words and then narrate the key content of the whole piece of knowledge. Therefore, when learning knowledge, it is necessary to take notes and refine the key words.
还要强调的一点是：知识划线。重点内容划线一定要谨慎，否则你不仅会效率低下，而且会被误导。画线的动作会让你欺骗自己的大脑在记忆内容，其实只是手在动而已。在训练前，要先训练自己找到主要观点，并把所所标记数量降低到最少，一句话就行了，最多不要超过一个自然段。在留白区域记下总结好的关键概念词也是一个好办法，方便自己回想内容。
Another point to emphasize is: knowledge underline. Make sure you underline your points carefully, otherwise you will not only be unproductive but misguided. The act of underlining can trick your brain into remembering something when it's really just your hand. Before training, train yourself to find the main ideas and keep the number of markers to a minimum of one sentence and no more than one paragraph. It's also a good idea to jot down key concept words in the white space so you can recall them.
③多样化记忆方法
③ Diversified memory methods
上面我们提到了短时记忆后，如何变成长期记忆的方式，也是唯一可行，被科学验证的方式。接下来分享的技巧跟短时记忆有关，如何有效进行短时记忆？有效的短时记忆，它通过使用上面介绍的方式使得知识转成长期记忆更加容易。
We talked about how short-term memory becomes long-term memory, and that's the only way to do it, scientifically proven. The next tip to share is related to short-term memory. How to use short-term memory effectively? Effective short-term memory, which makes it easier to transfer knowledge into long-term memory by using the methods described above.
1）类比方法 1) Analogy method
我们学会概念，既要理解它，又要记住它。但有的概念不是很容易懂，也不容易记住，更不容易跟他人讲解。那怎么做会更好呢？一个上策就是为它打造一个比喻或者类比，通常这个类比越形象，效果越好。比喻就是找一件事情和另外一件事相似点，建立连接。
We learn concepts, both to understand them and to remember them. But some concepts are not easy to understand, or remember, or explain to others. So what would be better? A good idea is to create a metaphor or analogy for it, and usually the more graphic the analogy, the better. A metaphor is to find similarities between one thing and another and make a connection.
例如，什么是：谈判“？百度上给出的定义是：谈判有广义与侠义之分，广义的谈判是指除正式场合下的谈判，一切协商、交涉、商量、磋商等，都可以看作谈判。侠义的谈判仅指正式场合下的谈判。而如何用简单的类比的话，就是一句话：谈判就是在”找交集“。你类比后，是不是一听就很明白。比喻或类比可以让概念牢牢留在脑海中，因为它把新的概念和已有的神经结构联系在了一起。
For example, what is "negotiation"? The definition given on Baidu is: negotiations can be divided into broad sense and chivalrous sense. In broad sense, negotiations refer to all negotiations, negotiations, consultations, etc., except those under formal occasions. Chivalrous negotiations only refer to formal negotiations. A simple analogy is that negotiation is "finding the intersection". After your analogy, does it make sense? Metaphors or analogies can keep concepts firmly in mind because they link new concepts to existing neural structures.
2）编故事 2) Make up stories
人都是很喜欢听故事的，因为故事有画面感，大脑跟容易通过故事记住一些内容。例如心理学上的破窗效应，如果单纯的讲它的文字定义是：环境中的不良现象如果被放任存在，会诱使人们仿效，甚至变本加厉。一听这个定义是不是很难跟破窗效应记在一起。那如果补充一个故事会怎么样？
People are very like to listen to stories, because stories have a pictorial sense, the brain with easy to remember some content through the story. The broken window effect in psychology, for example, is simply defined as: undesirable phenomena in the environment, if allowed to exist, will induce people to imitate and even intensify. Sounds like this definition is hard to remember with the broken window effect. What about adding a story?
商业区里有一栋大楼在停止营业期，楼内有几处窗户受大风破损了，一直没有维修，第一个路过的破坏者看到了，觉得它都破成这样，再破点也无所谓，于是破坏者破坏了更多的窗户；第二个破化者看到破烂的景象，觉得要添加点什么，于是在墙上开始了涂鸦，这些涂鸦没有被立即清理，陆陆续续越来越多的涂鸦出现，很快大楼的墙上布满了乱七八糟，不堪入目的东西。这样的故事，是不是能够很容易就记住了它的定义呢？
There was a building in the downtown area that was out of business. Several Windows in the building had been damaged by the wind and had not been repaired. The first vandal who passed by saw it and thought it would not matter if it were broken more. The second breaker saw the shabby scene and decided to add something, so he began to graffiti on the wall. These graffiti were not cleaned up immediately, but more and more graffiti appeared, and soon the walls of the building were covered with disorderly, ugly things. Is it easy to remember the definition of a story like this?
厦大法考主讲罗翔老师的课程很受欢迎的原因之一是，它的课堂上用上了很多有趣的法律故事，法外狂徒张三的故事，想必大家都听过很多了。因为故事很能记住，并且理解，如果我们在学习知识时候，也能用故事去填充、连接和记忆，知识要说忘记，很难。
One reason for the popularity of Luo Xiang's course at Xiamen University is that it uses many interesting legal stories, such as the story of zhang SAN, an outlaw. Because stories are easy to remember and understand, if we can use stories to fill, connect and remember knowledge when we learn it, knowledge is hard to forget.
我们日常学习英语单词也可以用这样得方式，设想一个你之前遇到或者之后你可能会使用这个单词的场景，为这个场景编一个小故事，然后使用这个单词。相比反复念读单词，这样的方式，单词的短时记忆就多牢固了一些，再通过间隔式复习和回想的方式，相对记住就容易很多。
We can also learn English words in this way, imagine a situation you met before or after you might use the word, make a short story about the situation, and then use the word. Compared with repeating words, this way, the short-term memory of words is more solid, and then through the interval review and recall, relatively easy to remember a lot.
3）写和自己表述 3) Write and express yourself
通过手写和说的方式可以训练大脑的肌肉记忆。我们只是看着阅读材料记忆，大脑运作的神经更多跟看有关的神经，如果我们再带上手写的动作，或者嘴巴说的动作，大脑的相关的神经也会被带动起来，这样记住一个知识，所建立的神经集合就更加丰富，记忆相对更牢固。例如，第一次看某方程式，从中你几乎看不出端倪，但如果你有所思考的再纸上写上几遍，神奇的是，这个方程式在脑海中变得鲜活且有意义。如出一辙，有些学习者会觉得朗读问题和公式能增进理解。
Writing and speaking can train your brain's muscle memory. We just look at the reading material and remember, the brain operates more nerves related to watching, if we bring the handwriting movement, or the mouth movement, the brain will also be activated, so remember a knowledge, the nerve set will be richer, the memory is relatively stronger. For example, when you look at an equation for the first time, you can see almost nothing from it, but if you write it down on paper a few times, amazingly, the equation will come alive and make sense in your mind. Similarly, some learners may find that reading questions and formulas aloud improves comprehension.
所以，学习时候，多写多做笔记，或者遮住书，自己再表述一次，对短时牢固记住知识帮助很大。
So, when learning, write more notes, or cover the book, their own expression again, for a short time firmly remember knowledge to help a lot.
4）辅助：锻炼和休息好 4) Auxiliary: Exercise and rest well
如果想要自己的记忆力和整体的学习能力得到大幅度的提高，最好的方式之一是进行体育锻炼。有研究发现，规律的锻炼可以让记忆力和学习能力得到实质的提升。锻炼有助于促进记忆力相关的脑部新神经元的形成。研究表明，有氧运动和阻力训练都会对学习和记忆发挥强大的效果。
One of the best ways to dramatically improve your memory and overall learning ability is to get physical exercise. Studies have found that regular exercise can actually improve memory and learning ability. Exercise promotes the formation of new neurons in the brain, which are involved in memory. Research shows that both aerobic exercise and resistance training have powerful effects on learning and memory.
睡眠对记忆的力的重要性，想必大家都知道。经常熬夜的，没有充足睡眠，会导致记忆力下降也是得到科学证明的。所以大家为了长远的发展，多锻炼保持规律适量的睡眠很有必要。
We all know how important sleep is to the power of memory. Often stay up late, not enough sleep, will lead to memory decline is also scientifically proven. Therefore, for long-term development, it is necessary to exercise more and keep regular and appropriate sleep.
第一层面的知识分享到这里，下一期继续分享下面两个层面的内容，感谢您的耐心观看！
The first level of knowledge sharing is here, next issue to continue to share the following two levels of content, thank you for your patience to watch!
第二层面：如何学会一门知识？ Level 2: How to learn a knowledge?
第三层面：如何利用知识改变自己？ Level 3: How to use knowledge to change yourself?