雙語(yǔ)·間隔效應(yīng)：學(xué)得更少，記得更多

Spacing effect: Study less, remember more
間隔效應(yīng)：學(xué)得更少，記得更多

The spacing effect is undoubtedly one the most important discoveries in the science of memory. The general idea of spacing is that to achieve the same performance at a given test, you need substantially less time overall to memorize something if you spread your study into multiple sessions as opposed to if you study everything in a single session. As a demonstration, consider an experiment that the famous psychologist Hermann Ebbinghaus performed on himself:
間隔效應(yīng)無(wú)疑是記憶科學(xué)中最重要的發(fā)現(xiàn)之一。它的大意是，如果你把學(xué)習(xí)分散到多個(gè)不同時(shí)段完成，而不是一口氣學(xué)完所有內(nèi)容，那么合起來(lái)你只需要少得多的時(shí)間就能記住相關(guān)內(nèi)容，從而在特定的考試中取得同樣的表現(xiàn)。為了說(shuō)明這一點(diǎn)，讓我們考慮著名心理學(xué)家赫爾曼·艾賓浩斯在自己身上進(jìn)行的一個(gè)試驗(yàn)：

Ebbinghaus studied 2 lists of words on two following days. On the first day, he spent 1 minute studying list A and 7.5 minutes studying list B. On the second day, he had to spend another 20 minutes on list A to memorize it perfectly. However, he needed only 7.5 extra minutes to memorize list B.
艾賓浩斯用兩天學(xué)習(xí)兩組單詞。第一天，他花了1分鐘學(xué)習(xí)A組單詞，7.5分鐘學(xué)習(xí)B組單詞。第二天，他不得不再花20分鐘才能牢固地記住A組單詞，而只需要額外再花7.5分鐘就能記住B組單詞。

By spacing the sessions more equally for list B, Ebbinghaus managed to save himself about ? of total time spent on studying. In a similar way, if it takes you 3 hours in a row to prepare for a test, you may need less than 2 hours in total if you divide the time into 2 or 3 equally-sized sessions spread across several days.
通過(guò)更均等地分散安排對(duì)單詞的學(xué)習(xí)，艾賓浩斯設(shè)法節(jié)省了1/4的總學(xué)習(xí)時(shí)間。與此類(lèi)似，如果不停歇地復(fù)習(xí)考試需要花上3個(gè)小時(shí)，那么把復(fù)習(xí)時(shí)間均等地分成2-3份，分布在幾天完成，你可能總共只需要不到2小時(shí)就能復(fù)習(xí)完。

In general, the more you spread your sessions, the less overall time you will need. Scientists recommend that the spacing distance should be about 10-20% of the test delay. If your test is in 10 days, you will benefit most from studying once a day. If your test is in 6 months, you should study every 20 days.
一般來(lái)說(shuō)，學(xué)習(xí)時(shí)間越分散，所需的總時(shí)間就越短?？茖W(xué)家建議，學(xué)習(xí)的間隔距離應(yīng)該是距離考試時(shí)間的10%~20%。如果還有10天考試，那么每天學(xué)習(xí)一次的效果最好。如果考試在6個(gè)月之后，你應(yīng)該每20天復(fù)習(xí)一遍。

Spacing not only substantially saves time, it also boosts long-term retention. Each study session that is followed by immediate or delayed sleep provides another opportunity to consolidate the studied material (we cover consolidation processes above). Furthermore, spacing can give you more opportunities to associate the study material with more states and contexts (physical, mental, environmental), which makes it easier to retrieve it in the future (see state-dependence and context-dependence).
間隔學(xué)習(xí)不僅能夠大幅節(jié)省時(shí)間，還能夠增強(qiáng)長(zhǎng)期記憶。每一個(gè)緊接著或稍后進(jìn)入睡眠的學(xué)習(xí)時(shí)段，都額外提供了一次鞏固學(xué)習(xí)內(nèi)容的機(jī)會(huì)（我們?cè)谏衔囊呀?jīng)講過(guò)記憶鞏固的過(guò)程）。此外，間隔也為你提供了更多機(jī)會(huì)把學(xué)習(xí)內(nèi)容與更多（生理的、心理的、環(huán)境的）狀態(tài)或情境聯(lián)系起來(lái)，從而使記憶在未來(lái)更容易檢索（參見(jiàn)狀態(tài)依賴(lài)和情境依賴(lài)的內(nèi)容）。

Most importantly, spacing effectively reveals to your brain that forgetting is taking place – a crucial signal that is not available in massed practice (= if you study for many hours within a single session). The signal of forgetting has been found to automatically encourage more effective encoding strategies in students.
最重要的是，間隔有效地告訴你的大腦，遺忘正在發(fā)生——這是在集中學(xué)習(xí)（即一口氣學(xué)習(xí)好幾個(gè)小時(shí)）時(shí)不會(huì)出現(xiàn)的一個(gè)重要信號(hào)。研究已經(jīng)發(fā)現(xiàn)，遺忘信號(hào)會(huì)自動(dòng)鼓勵(lì)學(xué)生使用更有效的編碼策略。

The spacing effect is a robust phenomenon in psychology and is extremely effective for a wide range of study materials (including foreign language vocabulary, math problems, spatial information).
間隔效應(yīng)是心理學(xué)上一種強(qiáng)有力的現(xiàn)象，對(duì)于多種學(xué)習(xí)材料都極為有效（包括學(xué)習(xí)外語(yǔ)詞匯、數(shù)學(xué)問(wèn)題、空間信息等）。

The key idea behind spaced repetition is that revision of a particular concept should be done right before the concept is about to be forgotten in order to achieve maximum time-efficiency and length of retention. As there is no formula that could calculate this exactly, you need to experiment with yourself. For practical reasons, it is probably best to use a specialized software that uses a spacing algorithm.
間隔重復(fù)背后的核心思想在于，為了最高效地利用時(shí)間，并實(shí)現(xiàn)更長(zhǎng)久的記憶，應(yīng)該在一個(gè)概念快要被遺忘之前就進(jìn)行復(fù)習(xí)。由于并不存在一個(gè)公式可以準(zhǔn)確地計(jì)算間隔，因此需要自己嘗試。出于實(shí)際考慮，最好的辦法可能是借助一個(gè)運(yùn)用了間隔算法的專(zhuān)用軟件。

Although there is currently no comparison of the effectiveness of different spaced-repetition algorithms, popular choices include Anki, Quizlet or Supermemo. We recommend that you experiment with a program that is free on most platforms, explicitly states the algorithm used and allows you to tweak it (our favorite pick is Anki).
盡管目前還沒(méi)有人比較不同間隔重復(fù)算法的效果，但普遍的選擇有Anki,Quizlet和Supermemo。我們推薦你試用一種在大多數(shù)平臺(tái)上免費(fèi)、明確說(shuō)明所使用的算法，并允許你自行調(diào)整的程序（我們最喜歡的是Anki）。

Bear in mind that the spacing effect does not continue indefinitely. For example, ten 1-minute sessions will likely not be better than one 10-minute session. This is because starting each learning sessions carries some costs with it (you have to start to focus, ‘load’ the material into working memory, etc.). For this reason, complex subjects may require longer study sessions for learning to be effective. For instance, it may be better to have three 1-hour sessions per week for your engineering class than six 30-minute sessions. It all depends on the subject studied.
要牢記的是，間隔效應(yīng)并不會(huì)無(wú)限制地有效。例如，十個(gè)1分鐘的學(xué)習(xí)時(shí)段很可能就沒(méi)有一個(gè)10分鐘的學(xué)習(xí)時(shí)段效果好，這是因?yàn)槊總€(gè)學(xué)習(xí)時(shí)段開(kāi)始時(shí)都會(huì)有一些損耗（必須開(kāi)始專(zhuān)注，把學(xué)習(xí)內(nèi)容“裝載”到工作記憶等等）。因此，復(fù)雜科目可能需要更長(zhǎng)的時(shí)段才能夠?qū)崿F(xiàn)有效學(xué)習(xí)。例如，每周花三個(gè)一小時(shí)學(xué)習(xí)工程學(xué)課程，效果可能就比六個(gè)30分鐘更好。這完全取決于所學(xué)習(xí)的科目。

In summary, we recommend the following:
總結(jié)起來(lái)，我們推薦以下做法：

·Avoid massed studying (i.e. many hours in one session)
·避免集中學(xué)習(xí)（即一口氣學(xué)好幾個(gè)小時(shí)）。

·Divide your study sessions into smaller blocks spread out over longer periods of time
·把學(xué)習(xí)時(shí)段劃分成幾小塊，分散到較長(zhǎng)的一段時(shí)間中進(jìn)行。

·The distance between study sessions should be about 10-20% of the test delay (e.g. for a test in 10 days, study once a day)
·兩個(gè)學(xué)習(xí)時(shí)段之間的間隔應(yīng)為距離考試時(shí)間的10%~20%（例如，準(zhǔn)備十天后的考試，可以每天學(xué)習(xí)一次）。

·Schedule your revision of each concept/topic to about the time that you would forget it (this needs self-experimentation as there is no formula to calculate this precisely)
·規(guī)劃復(fù)習(xí)安排，在快要遺忘的時(shí)候復(fù)習(xí)每個(gè)概念/主題（這需要自己嘗試，因?yàn)闆](méi)有公式能夠準(zhǔn)確地計(jì)算）。

·Consider using a flashcards program (Anki, Quizlet, Supermemo)
·考慮使用記憶卡片程序（Anki，Quizlet，Supermemo）。

——節(jié)選自《記憶的科學(xué)》