学会如何学习学习笔记——3. 7 拖延症与记忆——与4届美国记忆冠军赛冠军得主Nelson Dellis的访谈

与4届美国记忆冠军赛冠军得主Nelson Dellis的访谈

Nelson Dellis is one of the most intriguing people, I know. He was inspired to improve his memory, after watching his grandmother's sad decline, due to Alzheimer's. He now holds a number of memory records, including the US International record for memorizing a deck of shuffled cards, in 40.65 seconds. The US International record for memorizing, the most digits in five minutes, with 339 digits memorized. As well as, the most names memorized, in 15 minutes. 201 names. He's the fourth time USA Memory Champion, and currently ranks 26th in the world, as a Memory Athlete. He's also a superb mountain climber, with two attempts on Everest, and summits on Alaska's Mount McKinley. Amongst, many other big mountains around the world. Nelson grew up in England, France, and the United States. He speaks both French, and English as native languages. He attended high school in Florida, and went on to Major in Physics, and Minor in Mathematics, at the University of Miami. He worked as a Veterinary Technician, and then, after earning a master's degree in Computer Science, he worked as a software developer. But now, with the shift into memory expertise, he's busy staying in mental shape for competition, and teaching people around the world, how they can improve their own memories. In fact, there is evidence, that there are people out there, with exceptional memory abilities, who are not trained. You can take part in the test that scientists in neuroscience had developed, to see how you stack up against Nelson, and all the others, who've taken the test so far. More about that later.

Its such a pleasure to be interviewing you, here, today, Nelson. I have to say, I have a ton of questions, I've always wanted to ask the memory expert. But first, I wanna show our viewers, just a little bit of your memory prowess. I'm gonna read a list of 25 single digit numbers, and let's see, if you can remember them.

>> Okay, just make sure to read them out at like, one per second.

>> Okay.

>> Eight. Seven. Eight. Four. Two. One. All righty, we've got them.

>> Let me just review, in my mind. Okay. All right. So, starting from the beginning. [COUGH] It was, eight,

seven, eight, three, seven, one, three, eight, four, four, six, zero, four, eight, eight, six, eight, seven, three, nine, six, two, four two, one.

>> How did you do that? [INAUDIBLE]

>> This is, this is also as impressive. I can do it backwards, if you want. So, one two, four, two, six, nine, three seven, eight six, eights, eight, four, zero, six, four, four, eight, three, one, seven, three, eight, seven, eight. >> Oh, my word. I, I'm, I'm really impressed. I wish, I could do that. That, that's pretty amazing. Now, I understand that you develop this kind of expertise, by using a memory system. That, that your not a natural memory expert, is that right?

>> [INAUDIBLE] That's right. This is something that I taught myself many years ago. Before that I just have an average memory. And I you know, I, I trained it using memory techniques, and a lot of practice. And it's interesting you know, a lot of people just assume that I have a natural memory, or I was born with it. So, they are always surprised to hear, that its actually, something trained. Were actually looking for, other people looking for a people, who have those natural skills. And, the, it's, it's, it's a point of interest to, to see if that exists out there.

>> Well, can you tell us a little bit about the system, that you use to remember numbers? How much practice do you have to put in every day, to keep up with this kind of system? And it is, is it the kind of thing that's useful, or worthwhile for an ordinary person to do?

>> Yeah. So, keep in mind that I'm training for a competition, so, I take it to the next level of you know, I'm, I'm, it's my profession, it's my work. So I, I take it very seriously, and spend hours a day, in training. But when I started, you know, it was just a hobby. And I think, for the, everyday a person, who maybe struggles with memory, you know, they'd wanna hear that, it's takes very limited, not it takes a very short amount of time to get as good at these techniques. You don't have to spend hours, is what I'm saying. But there are some things that are harder than others. For example, numbers requires [COUGH] a bit of prep. Basically, the way I do it, is I'll come up with pictures for all these different numbers, so that every time I see a number, I think of something else, that's more familiar to my brain. So, if you were gonna learn the number system, and you wanted to get very good at numbers, you would have to put in a bit of prep time. But for the most part it's, it's pretty easy to do these techniques.

>> [INAUDIBLE] I like that. That sounds like, it's something that's doable by normal human beings.

>> Totally, yep.

>> But I'd like to shift now, to something that I've always had a little bit of trouble with, and that's remembering names. What kind of techniques do you have, for memorizing names?

>> Yep, so that's probably, the most common question I get. Cuz that's probably, the most useful every day thing is, how do I remember the name of someone I met or meet. So, the idea is, well, basically, any memory technique involves two things, in my opinion. One is visualization. So turning, anything, you're trying to memorize into a picture, a mental picture. That's filled with associations, that mean something to you. Right? To yourself. The second thing is to attach that image, to some location. There are different ways you can do that. The most common is, is this thing called the memory palace, where you use a familiar place like your house, and you attach these images to a, a bunch of different locations around a path in this place, your house. And the idea [INAUDIBLE] is you remember your house. So, it's easy to pick up, where you left all these things, and you can remember things in order, easier. [NOISE] For names it's a bit different because people come in, and out of your life. So, you don't know, where, or how, or if you should store, a certain person. You may not ever seem them again. [LAUGH] So, what happens is you use some distinguishing feature about them, as the location to store the image for their name. So when I meet someone I always ask you know, well, first I pay attention. That's kind of the first thing. Then, I'm focusing in on something about their face, or body, or their composure, and whatever sticks out, I go with it. That's my location. That's my anchor. And then, I ask for their name, and I turn that name into, whatever it reminds me of. It sometimes could be a friend who has the same name, a celebrity, a cartoon character. It could maybe be [INAUDIBLE] a name that sounds like an objects or it just could be  something It feels like, or I break it down into smaller pieces, and that reminds me of something. It's it's, it's all a bit of practice. But once you have that picture, you can attach or imagine it on that person's distinguishing feature. So that when you see them again, they come to you, bringing that location, and the image for their name along with them.

>> This is really helpful for me, but I, I have to admit my special difficulty is in memorizing things rapidly. For example, if I'm introduced to five people consecutively, I might get the name Mary, and the name Miguel. But by the time I've gotten through, they've gotten through all five names, I've forgotten the other three names. The real problem is I'm just not a quick thinker so by the time I come up with some kind of memorable gimmick, I've already missed the other couple of names.

>> Sure.

>> So, any advice for people like me?

>> Yeah, and that's common. I mean, it's not easy to do that, what I just said, very quickly. I'm not even amazing at it. If you rapid fire five to ten names at me, I may not get all of them. I need to take time and, and make those images memorable. So what I recommend in situations like that, because that happens a lot at parties where someone's like, hey Joe, this is Bob, Steve, Agnes, whatever, right? And it's just this quick introduction and you're flustered and you barely remember anything. So, what you do is, go and talk to these people one by one, and don't be afraid to ask for their name again. I mean, if they expect you to have recall, to retain all of those names really fast, I mean, who, who can do that? So, the, the key to remembering names is also not to be embarrassed to ask, from the beginning, though. That's the key. You don't want to ask for their name, you know, after two or three times having met them, right, and you just keep avoiding and saying hey, guy, or hey, madam, you know? So it's, it's one of these things where say you didn't catch all those names, I would go reintroduce myself and say like, hi I, I, I'm sorry I didn't, catch your name. What is it? And then as you kind of have a back and forth conversation, you can in your mind be then taking your time to come up with this picture at your own pace.

>> I see that's very helpful. Now sometimes there, there are people like Bill Clinton and I mean Bill Clinton is uncanny in his ability to remember people's names. Even people he hasn't seen in like ten years, he can instantly seem to recall their names. But for me, if I haven't seen a person after say, three years, I, I have real problems, I just can't recall their name very quickly. And I can't be practicing, I've got a lot of other things to do, and I never know who I might encounter. So any advice for this kind of situation?

>> Yeah, you know, a person like Bill Clinton, you know some people just have a knack for certain things and I think he has a knack for that. Obviously, it's very important for him too. I mean, it's important for everybody but I think especially, more so, for him. And he's just a people person, you know, and that, I think that helps when you. He's the kind of person who will, like, get to know everybody who he meets no matter how important or not. And that helps that's, memory is all about paying attention and if you spend a lot of time on one thing you're gonna remember it better. Now that's not to say that you're, you don't give a, anything about the person you meet, you know. That you care, obviously so I do. But we all work differently. And what I would recommend in those situations, and I do this, because I'm not the best. I have to try and make the effort. So what I'll do is, usually, for example, when I get business cards, you know, I'll do the thing where I'm memorizing everybody's name. But, then, afterwards, I make sure to take their business cards, review, even write little notes on the cards themselves, just stuff that stuck out about this person. You know, oh, we had this conversation about Mount Everest. You know they were tall, had short hair. I really like the way that he smelled, you know, stuff that was important to you and that comes out when you write it down, what you remember. And I keep a file of those and I'll go through them every once in a while. It's actually a fun game to me because it reminds me of how many people I meet, and how well I can remember them. And it becomes this game and, and, and that makes it a lot more fun, and easier to remember names.

 >> Memory is a key aspect of learning. But if often seems that becoming a memory expert involves learning a number of different kinds of systems. And all of these systems take a lot of practice. And they're only useful for specific types of memory. For example, cards, or numbers, or faces. Many of the learners in our course, however, they wanna do things like memorize complex equations, or problem solving techniques. They want to know, they wanna remember the meaning of complex philosophical terms or monstrously convoluted verb conjugations. I mean, in Russian we used to say that for every, for every rule there was an exception, and for every exception there was a rule. So what kind of advice do you have for memorizing difficult theoretical concepts that are outside the boundaries of the kinds of things that are ordinarily memorized?

>> Right so you know let me first say that in competitions we memorize specific things cards, numbers, names because there, there has to be a way that we can uniformly test everybody on the same level every year, right? But you can't at the same time have an event, or have a competition that figures out a way to test you on every possible way to memorize every possible thing. So the way I look at it, the way I tell people is, you know, we go into these competitions having trained specifically cards, names, numbers, and it's almost like when you go to the gym, right? You're training to be healthy and fit overall. But you go in and you, you, you do specific exercises that do work on a specific muscle set, right? Like your biceps then your quads or whatever and the goal is that, all around, it'll prepare you to be able to be active in any way in real life. So, the same thing with memory is we do all these things but it, it helps us kind of round out our memory and allow it to be able to memorize something like complicated equations or, or philosophical terms or whatever. So for those types of things, you know, it, it, the memorizing process is really the same. I know there are complex systems, but that's if you want to get to a really high level, and most people don't need to. But basics are this, it's one, come up with a picture. So if you're looking at equations, or philosophical, terms. You're gonna approach it the same. How do I turn that complicated thing into a picture? And by picture, you know, like I was saying with the names it can be anything it doesn't even have to do with anything with what it actually is. I mean, you could be looking at an equation and the symbols look like you know a seahorse and a shovel, you know. Doesn't matter. The, the point is you want to turn what is abstract and complicated Into something that you know, and your brain already has hard-wired in its brain. Then afterwards you can insert meaning, and, and understanding, and all these things, and comprehension. But the goal is come up with a picture. The second thing is, is to store it somewhere. Use, like I was saying, a memory palace, somewhere where you can access this information at will. But I think the, the, the tricky part, especially for this complicated, things that you're mention, mentioning, is, is coming up with a picture. And that takes a bit of practice, but we're all capable of it. We're very imaginative beings. I think we can all come up with things, on the fly, if we, if we really let ourselves.

>> Well, let's switch focus a little bit now from equations to text. Let's say that you have a complex, or, or simply a very long section of text that you want to memorize. For example, the lengthy test, text that's involved in questions on interviews. So, I should point out that this kind of thing is, is especially difficult for me when I'm a little bit nervous on camera.

>> Yeah, with text you know, it's difficult because there are a lot of words, and a lot of little intricacies, and, and filler words, and you know, well, if you're reading it and trying to remember it, just generally the, the idea of what's being said, that's okay. You can pick out keywords and memorize those or the general phrases or concepts. You know, if you're memorizing a speech word for word or a poem word for word that's when those little words obviously in between of, and, or, so, those are important too. But the two different kind of approaches, I mean if you're just trying to memorize a text in general to remember the points, it just becomes what I was saying before. Find these, maybe underlining these key words, these key points, and now you just reduced this text to a list of words or groups of words. And then that just becomes turning those into pictures and storing them in a memory palace.

>> I see. So any advice for people who are getting a little bit older? How can they work to help to keep up their memory skills?

 >> Yeah, there's, there's a few things. One, I, well, I really have tried to stick to four kind of key dimensions in brain health. So, at this point, when, what I like to promote is really brain health rather than memory techniques. Obviously, that's a part of it but I just got into this because of my grandmother and Alzheimer's and she had Alzheimer's. And I wanted to improve my brain health for the rest of my life. So, what I do is one is keeping my brain active so, you know, not everybody wants to be a memory champion but you can try to memorize things. People give you numbers or you have groceries to get, try to memorize it. Don't write it down. Learn a new skill. You know, there's so many things out there and I'm sure so many people wanna try new things, and they say, oh, I can't do it. But try, right? These are the things that activate our brain and, and really get the juices going, and will keep you brain healthy. Secondly, is be active, so physical activity. And you don't have to be weightlifting crazy amounts or sprinting or anything, but just being active is very good for the brain. Third, is being social. So involving yourself with friends and family and your community is, has been shown to be very helpful for brain health. Not being in solitude and, and, and a recluse is, is helpful to be out with people. And then finally, and this is very important, especially as you, we age, is diet. The things we eat obviously impact our, our body and our brain. And one of the main things in this, I suggest this to anybody cuz I do it, every day I take about 1,000 milligrams of DHA omega three. And it's you might be familiar, it's what we might get if we ate salmon or fish certain fish, fatty fish, or fish oil pills, right? But that's a very important part to my diet, and I believe that that's, those are the keys to maintaining brain health. And that, that can be applied too at any age.

>> I think all of these kinds of ideas are right in line with the things that we've been talking about in this course. So do you have any last bit of suggestion of, for people to help improve their ability to learn and remember?

>> Yeah. A few things is, you know, its, I think when we were younger, you know, there was always when were learning things as kids, we were playful. Always coming up with imaginative things. And, you know, we looked at life very joyfully and, and relaxed, right? And I think that's, you lose that obviously as you age a bit because you have responsibilities and you get into a job and all these things. But that's where memory really I think springs from is, is our kind of child inner child you know? And its, its nice to explore that at times and I think to have a good memory you need to kind of let go and, and explore that world a little more being more creative and, bit silly, a bit fun. And you'll find your memory improves. That's one thing. The other thing is, is, you know, part of my mission is to try and get, memory, and, and, and understanding of memory and brain health to be something of the past. That we can all have healthy brains in the future and I work with this company Dart NeuroScience and they have this awesome kind of research program where you can login and take a little memory test. It spans over two days but it's very short. And we basically its a ga, a memory game that people take and, what we're doing is trying to, to get as many people as possible to take it. Millions if we can. And the goal is to try and find people who have just naturally good memories. Because, you know, people look at me and I've, I've trained. That's one thing, but we really wanna look at people who have this naturally, if that even exists. If they don't, that's also very enlightening. So, one thing is to be playful and childish and, and try to tap into your inner memory. The other thing is to please participate in this, we call it the Extreme Memory Challenge. And people can log in. It's extremememorychallenge.com. And you'd be participating in a really, great cause to hopefully end Alz, Alzheimer's or and cognitive impairments.

>> Well, I so appreciate you taking the time today to speak with us Nelson, and I strongly, strongly encourage all of our viewers to en, enroll in the, in the Extreme Memory Challenge. I think it could be a really an enhancement and help a lot of researchers who are working in a very, very important area. So again, my great thanks to you Nelson and best of luck in your future, future championships.

>> Thank you. Thank you for having me.

纳尔逊·德利斯是我认识的最有趣的人之一。在目睹了祖母因阿尔茨海默病而悲伤地逐渐衰弱后，他受到启发去改善自己的记忆力。他现在拥有许多记忆记录，包括在美国国际上40.65秒内记住一副洗过的纸牌的记录。他还在美国国际上创造了5分钟内记住最多数字（339个数字）和15分钟内记住最多名字（201个名字）的记录。他是第四次获得美国记忆冠军，目前作为记忆运动员在世界排名第26位。他还是一位出色的登山者，曾两次尝试登顶珠穆朗玛峰，并在阿拉斯加的麦金利山和其他世界各地的许多其他大山中登顶。纳尔逊在英国、法国和美国长大，他的母语是法语和英语。他在佛罗里达州的高中就读，并在迈阿密大学主修物理学，辅修数学。他曾担任兽医技术员，并在获得计算机科学硕士学位后成为一名软件开发人员。但现在，随着对记忆专业知识的转变，他正忙于保持比赛所需的心理状态，并教导世界各地的人们如何提高他们自己的记忆力。

“事实上，有证据表明，有些人具有非凡的记忆力，但他们并没有接受过训练。您可以参加神经科学家开发的测试，看看您与纳尔逊以及迄今为止参加过该测试的其他人相比如何。稍后会详细介绍这一点。今天在这里采访你真是太高兴了，纳尔逊。我必须说，我一直有很多问题想问这位记忆专家。但首先，我想向我们的观众展示一下你的记忆力。我将读出一串25个单个数字，让我们看看你是否记得住它们。”

“好的，请确保每秒读一个数字。”

“好的。八、七、八、四、二、一。“

“好了，我们记住了它们。让我在脑海中回顾一下。好的。那么，从开始吧。（咳嗽）它是八、七、八、三、七、一、三、八、四、四、六、零、四、八、八、六、八、七、三、九、六、二、四二、一。“

“你是怎么做到的？（听不清）这也很令人印象深刻。“

“如果你愿意的话，我可以倒着来。所以，一二、四、二、六、九、三、七、八六、八八、八四、零六、四四、八三、一七、三八、七八。“

“哦，我的天哪。我真的印象深刻。我希望我也能做到这一点。那真是太神奇了。现在，我知道你是通过使用一种记忆系统来发展这种专业技能的。你不是天生的记忆专家，对吧？“

“没错。这是我多年前自学的东西。在那之前我只有一般的记忆力。你知道，我通过记忆技巧和大量的练习来训练它。很多人都以为我是天生就有这种记忆力的，或者我是天生就具备这种能力的。所以当他们听到实际上是经过训练的时候总是感到惊讶。我们实际上正在寻找其他人寻找那些具有这些自然技能的人。而且，这是一件有趣的事情，看看它是否真的存在在那里。“

“那么，你能告诉我们一点关于你用来记住数字的系统吗？为了保持这种系统你需要每天进行多少练习？这对普通人来说有用或值得去做吗？“

“是的。请记住我在为比赛训练，所以我把它提升到了一个新的水平，你知道，这是我的职业，我的工作。所以我非常重视它，并且每天花费数小时进行训练。但当我刚开始的时候，你知道，这只是我的爱好。我想对于可能在日常生活中遇到记忆困难的人来说，他们会想知道这需要非常有限的时间就能掌握这些技巧。你不需要花费很多时间，这就是我要说的。但是有些事情比其他事情更难做。例如，数字需要一些准备。（咳嗽）基本上我做的方式是为所有这些不同的数字想出图片，这样每次我看到数字时，我会想到一些更熟悉我的大脑的东西。所以如果你想学习数字系统并且想很好地掌握数字，你必须花一些准备时间。但在大多数情况下这些技巧都很容易掌握。“

“我喜欢这个说法。听起来像是正常人可以做到的事情。”

”完全正确！但我想把话题转移到我一直有点困扰的事情上。“

“是的，所以这可能是我收到的最常见问题。因为那可能是日常生活中最有用的一件事，那就是我如何记住我遇到或者再次遇到的人的名字。所以，基本上，我认为任何记忆技巧都涉及两件事。一个是可视化。所以把你要记住的任何事情变成一个画面，一个心理画面。这个画面充满了对你有意义的联想。对吧？对你自己来说。第二件事是把这个图像附着在某个位置上。有不同的方法可以做到这点。最常见的就是所谓的记忆宫殿，你使用一个熟悉的地方，比如你的房子，然后把这些图像附着在这个地方路径上的不同位置上。这个想法[听不清]是你要记住你的房子。所以，很容易找到你把这些东西放在哪里了，而且你可以更容易地按顺序记住事物。[噪音]对于名字来说有点不同，因为人们进进出出你的生活。所以你不知道你应该在哪个位置存储某个人的信息。你可能再也见不到他们了。[笑]所以，你会使用他们的一些显著特征作为存储他们名字图像的位置。所以当我遇到某人时，我总是首先注意。这是第一件事。然后，我会专注于他们的脸部、身体或他们的举止中的某一点，无论什么突出的东西，我就用它。那是我的锚点。然后我要求他们的名字，我把它变成任何它能让我想起的东西。有时可能是一个和你同名的朋友、一个名人、一个卡通人物。也可能是[听不清]一个听起来像物体的名字，或者只是一些感觉上的东西，或者我会把它分解成更小的部分，那些部分让我想起了某些东西。这都是一点点练习的结果。但是一旦你有了这个画面，你就可以把它附着或想象在那个人的显著特征上。这样当你再次见到他们时，他们会带着那个位置和他们的名字的形象出现。 这对我来说真的很有帮助，但我必须承认我的特别困难在于快速记忆事物。例如，如果我连续被介绍给五个人，我可能会记住Mary和Miguel的名字。但当我完成所有五个名字的介绍后，他们已经说完了所有五个名字，我已经忘记了其他三个名字。真正的问题是我不是一个快速思考的人，所以在我想出一些令人难忘的花招的时候，我已经错过了其他的几个名字。”

“那么，对于像我这样的人有什么建议吗？”

“是的，这很常见。我的意思是，像我刚刚说的那样做并不容易很快做到。我甚至也不擅长它。如果你快速地说出五到十个名字给我听，我可能不会全部记住。我需要花时间让这些图像变得难忘。所以我在这种情况下的建议是因为这种情况在派对上经常发生，就像有人像这样说：’嘿Joe, 这是Bob, Steve, Agnes, 等等’，就是这样快速的介绍然后你感到困惑几乎什么都不记得了。所以，你应该去和这些人一个个交谈，不要害怕再次要求他们的名字。我的意思是，如果他们期望你能够非常快地记住并保留所有这些名字，我是说，谁能做到这一点？所以，记住名字的关键也是从一开始就不要害羞去问。这是关键。你不想在他们见过你两三次之后才要求他们的名字吧？然后你就一直在避免说“嘿伙计”或“嘿女士”，你知道？所以这是其中一件事，就是说你没记住所有这些名字，我会重新自我介绍并说像“嗨，我很抱歉我没记住你的名字是什么？”然后随着你们来回对话，你可以慢慢地按照自己的节奏在脑海中形成一个画面。”

“我看到这很有帮助。现在有时候有像比尔·克林顿这样的人，我的意思是比尔·克林顿在他记住人们的名字方面有着不可思议的能力。即使是他十年没见的人，他也能立刻回忆起他们的名字。但对我来说，如果我在三年后还没见到一个人，我就真的有问题了，我就是不能很快地回忆起来他们的名字。而且我不能练习，我有很多事情要做，而且我不知道我可能会遇到谁。所以对于这种情况有什么建议吗？”

“是的，你知道，像比尔·克林顿这样的人，你知道有些人只是在某些事情上有诀窍，我认为他在这方面有诀窍。显然，这对他来说也很重要。我的意思是，这对每个人来说都很重要，但我认为对他来说尤其重要。他只是一个善于交际的人，你知道，我认为这对你有帮助。他是那种喜欢了解他遇到的每一个人的人，无论他遇到的人有多重要。这很有帮助，那就是记忆就是集中注意力，如果你在一件事上花很多时间，你会记得更好。现在，这并不是说你对你遇到的人没有任何了解。你很在乎，我也很在乎。但我们的工作方式不同。在这种情况下，我会推荐什么，我这样做，因为我不是最好的。我必须努力。所以我要做的是，通常，例如，当我拿到名片时，你知道，我会记住每个人的名字。但是，然后，在那之后，我一定要带上他们的名片，复习，甚至自己在卡片上写一些小笔记，只是关于这个人的一些突出的东西。你知道，哦，我们讨论过珠穆朗玛峰。你知道他们很高，留着短发。我真的很喜欢他闻到的味道，你知道，那些对你很重要的东西，当你把它写下来的时候，你会记得。我保存了一份文件，每隔一段时间就会翻阅一遍。对我来说，这其实是一个有趣的游戏，因为它让我想起了我遇到了多少人，以及我对他们的记忆有多深。它变成了这个游戏，这让它变得更有趣，更容易记住名字。”

“记忆是学习的一个关键方面。但是，成为一名记忆专家似乎需要学习许多不同类型的系统。所有这些系统都需要大量的实践。它们只对特定类型的记忆有用。例如，卡片、数字或人脸。然而，我们课程中的许多学习者都想做一些事情，比如记忆复杂的方程或解决问题的技巧。他们想知道，他们想记住复杂的哲学术语或极其复杂的动词变化的含义。我的意思是，在俄语中，我们曾经说过，每一条规则都有一个例外，每一个例外都有一条规则。那么，对于那些超出了通常记忆范围的难以记忆的理论概念，你有什么建议呢？”

“好吧，你知道，让我首先说，在比赛中，我们记住特定的东西——卡片、数字、名字，因为必须有一种方法，我们可以每年统一测试同一水平的每个人，对吧？但你不可能同时举办一场活动，也不可能同时举行一场比赛，找出一种方法来测试你如何记住每一件可能的事情。所以从我的角度来看，我告诉人们的方式是，你知道，我们在参加这些比赛时都会专门训练卡片、名字、数字，这几乎就像你去健身房一样，对吧？你的训练是为了整体健康。但你进去后，你，你，做特定的运动，对特定的肌肉群起作用，对吧？就像你的二头肌，然后是四头肌或其他什么，目标是，从各个方面来看，它将使你能够在现实生活中以任何方式活跃起来。所以，记忆的作用是我们做所有这些事情，但它有助于我们完善我们的记忆，让它能够记住一些复杂的方程或哲学术语或其他什么。所以对于这些类型的东西，你知道，它，它，记忆过程真的是一样的。我知道有复杂的系统，但如果你想达到一个真正的高水平，大多数人都不需要。但最基本的是，这是一个，想出一个画面。所以，如果你在看方程，或者哲学术语。你也会这么做的。我该如何把那个复杂的东西变成一幅画？通过图片，你知道，就像我说的名字，它可以是任何东西，甚至与它的实际情况无关。我的意思是，你可以看到一个方程，符号看起来就像你知道的海马和铲子，你知道。没关系。关键是你想把抽象和复杂的东西变成你知道的东西，而你的大脑已经有了硬连线。然后你可以插入意义，和，理解，所有这些东西，和理解。但目标是拿出一张照片。第二件事是，把它存放在某个地方。就像我说的那样，使用一个记忆宫殿，一个你可以随意访问这些信息的地方。但我认为，最棘手的部分，尤其是对于你提到的这件复杂的事情，是要想出一个画面。这需要一些练习；但我们所有人都有能力做到这点。我们是非常富有想象力的存在物。我想如果我们真的让自己发挥出来的话我们都能够在脑海中迅速构思出东西来。”

“好的，现在我们把焦点从方程式转移到文本上来吧。假设你有一段复杂或只是非常长的文本需要记住它的内容——例如面试中涉及到的长篇测试文本的问题部分。”

“是的对于文本来说很难因为有很多单词还有很多细微差别还有填充词如果你在阅读并试图记住它基本上只要理解所说的话的意思就可以了你可以挑选关键词并记住它们或者记住一般的短语或概念如果你逐字逐句地记住演讲或诗歌中的单词那就是那些小词明显插在句子中间的时候非常重要了所以这两种不同的方法我是说如果你只是想记住一般文本中的要点它就变得像我之前说过的那样找出这些关键词或者强调这些关键点现在你把这段文本简化为一组单词或者一组词语然后把它变成画面并存储在记忆宫殿

“明白了那么对于那些年纪稍大一点的人来说有什么建议吗？他们可以做些什么来帮助他们保持良好的记忆力？”

“好的，现在让我们稍微转换一下焦点，从方程转到文本。假设你有一个复杂或仅仅是非常长的一段文本需要记住。例如，面试中涉及到的长篇测试文本的问题部分。所以，我应该指出，当我在镜头前有点紧张时，这种事情对我来说尤其困难。”

“是的，对于文本来说很难，因为有太多的单词和许多细微差别以及填充词，你知道，如果你在阅读并试图记住它，一般理解所说的话是可以的。你可以挑选关键词并记住它们或者记住一般的短语或概念。你知道，如果你要逐字逐句地记住演讲或诗歌中的单词，那就是那些小词显然插在句子中间的时候也很重要。但是两种不同的方法，我的意思是如果你只是试图记住一般的文本来记住要点，它就变得像我之前说的一样。找出这些关键点，也许划下划线，这些关键词，然后你现在就把这段文本简化为一组单词或者一组词语。然后这些就变成了画面并存储在你的记忆宫殿里。”

“明白了。那么对于那些年纪稍大一点的人有什么建议吗？他们可以做些什么来帮助保持他们的记忆力？”

“是的，有几点。首先，我真的尝试坚持四个关键的健康大脑维度。所以，目前我倾向于推广的是真正的大脑健康而不是记忆技巧。显然，这是其中的一部分，但我之所以进入这个领域是因为我的祖母患有阿尔茨海默症。我想为了我的余生改善我的大脑健康。所以我所做的一件事是保持我的大脑活跃，所以，你知道，并不是每个人都想成为记忆冠军，但你可以试着去记住东西。人们给你数字或者你有杂货要买，试着去记住它。不要写下来。学习一项新技能。你知道，外面有这么多事情，我相信很多人想尝试新事物，他们说，哦，我做不了。但要尝试，对吧？这些事情会激活我们的大脑并真正激发活力，并将保持你的大脑健康。第二件事是活跃起来，所以身体活动。你不必举重疯狂的重量或短跑或任何事，但只是活跃对大脑非常好。第三件事是社交。所以与朋友和家人以及你的社区互动被证明对大脑健康非常有帮助。不孤独和隐士出去与人交往是有帮助的。最后一点非常重要，特别是随着我们年龄的增长，就是饮食。我们吃的东西显然会影响我们的身体和大脑。在这里的一个主要事情是我建议任何人因为我每天都在做大约1000毫克的DHA Omega-3。你可能熟悉它，如果我们吃鲑鱼或某些鱼类、肥鱼或鱼油丸子就会得到它，对吧？但这是我饮食中非常重要的一部分，我相信那是维持大脑健康的关键。而且这也可以应用到任何年龄。”

 “我认为所有这些想法都与我们在这门课程中讨论的内容一致。那么你还有什么最后的建议给人们帮助他们提高学习和记忆能力吗？”

“是的。有几件事是，你知道，我认为当我们年轻的时候，你知道，当我们还是孩子在学习东西的时候总是很好玩的。总是想出富有想象力的事情。而且你知道，我们看待生活是非常快乐的和放松的对吗？我认为当你年纪大了一点因为你有了责任和工作等等事情你就失去了这一点。但那就是记忆真正来源的地方是我们的内心的孩子你知道吗？探索那个世界有时候很好并且我认为要有良好的记忆力你需要放开一点并且更多地探索这个世界更有创造力和有点傻有点有趣。你会发现你的记忆提高了这是一件事。另一件事是我的使命的一部分是试图让记忆和对记忆和大脑健康的理解成为过去的事情。我们可以在未来拥有健康的头脑，我和这家公司Dart NeuroScience合作，他们有一个很棒的研究项目，你可以登录并参加一个小的记忆测试。它持续两天，但非常短暂。我们基本上是一个记忆游戏，人们可以参加，我们正在尝试让尽可能多的人参加，如果可能的话，数百万人的目标是试图找到天生记忆力好的人。因为你知道，人们看着我，我已经训练了，那是一回事，但我们真的想看看那些天生就拥有这种能力的人，如果那甚至存在的话，如果他们没有，那也非常启发性。所以一件事是要好玩和幼稚并试图挖掘你的内在记忆。另一件事是请参与这个我们称之为极端记忆挑战。人们可以登录www.extremememorychallenge.com。你会参与一个非常好的事业，希望结束阿尔茨海默症或认知障碍。”

“非常感谢您今天抽出时间与我们交谈纳尔逊我强烈鼓励我们所有的观众加入极端记忆挑战我认为它可以是一个真正的增强并帮助很多研究人员在一个非常重要的领域工作再次感谢您纳尔逊祝您未来的锦标赛好运”

“谢谢谢谢邀请我”