​【原声视界】Day 94 TED演讲：四招高效学习方法，让你的潜力最大化

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TED演讲：四招高效学习方法，让你的潜力最大化

There are many theories that attempt to quantify the number of hours, days, and even years of practice that it takes to master a skill. While we don't yet have a magic number, we do know that mastery isn't simply about the amount of hours of practice. It's also the quality and effectiveness of that practice. Effective practice is consistent, intensely focused, and targets content or weaknesses that lie at the edge of one's current abilities. So if effective practice is the key, how can we get the most out of our practice time? Try these tips.

有很多的理论试图将掌握一门技术的时间定量，定量到几小时、几天，甚至几年。但我们还没有得到一个确切的数字，我们知道，对一项技巧的掌握 不仅仅取决于练习的时长，它还取决于练习的质量和效率。有效的练习是连续的，高度集中注意力的，并且关注个人现阶段所达到的程度，以及还存在的不足。如果有效的练习是成功的关键，那如何才能最大化得利用 我们的练习时间？试试这些方法吧。

Focus on the task at hand. Minimize potential distractions by turning off the computer or TV and putting your cell phone on airplane mode. In one study, researchers observed 260 students studying. On average, those students were able to stay on task for only six minutes at a time. Laptops, smartphones, and particularly Facebook were the root of most distractions. Start out slowly or in slow-motion. Coordination is built with repetitions, whether correct or incorrect. If you gradually increase the speed of the quality repetitions, you have a better chance of doing them correctly.

专注于手头的工作。将周围存在干扰的可能性最小化，比如，关掉电视或电脑，把手机调成飞行模式。 在一项研究中，观察员观察了260学生的学习状况。 总的来说，学生一次只能在学习上集中 6分钟的注意力。电脑，手机，特别是脸书推送, 都会对他们形成干扰。在开始练习的时候把动作放慢，协调性是在不断的重复中养成的，不论是错的还是对的。如果你逐渐增加有效练习的速度，你会更有可能做出正确的动作。

Next, frequent repetitions with allotted breaks are common practice habits of elite performers. Studies have shown that many top athletes, musicians, and dancers spend 50-60 hours per week on activities related to their craft. Many divide their time used for effective practice into multiple daily practice sessions of limited duration.

其次，优秀的表演者往往会懂得合理的分配休息的时间。研究表明，许多顶级的运动员、音乐家和舞者，通常会在自己的领域，在每周花50到60小时来进行练习。他们大多数会把练习的总量分配成几个部分，定时定量进行训练。

And finally, practice in your brain in vivid detail. It's a bit surprising, but a number of studies suggest that once a physical motion has been established, it can be reinforced just by imagining it. In one study, 144 basketball players were divided into two groups. Group A physically practiced one-handed free throws while Group B only mentally practiced them. When they were tested at the end of the two week experiment, the intermediate and experienced players in both groups had improved by nearly the same amount.

最后一点，在大脑中回想训练的细节。听起来会有点不可思议，但是许多研究表明，一旦建立了一套物理运动， 通过想象就可以加强巩固。 一项研究中，有144名篮球运动员被分成了两队。A组的训练内容是去实地练习单手发球，而B组只是通过大脑不断重放这个过程。在两周的实验结束后， 测试结果表明，两组中处于中高水平的运动员得到了几乎相同水平的提高。

As scientists get closer to unraveling the secrets of our brains, our understanding of effective practice will only improve. In the meantime, effective practice is the best way we have of pushing our individual limits, achieving new heights, and maximizing our potential.

随着科学家对大脑研究的不断深入，我们对进行有效练习的理解也就越来越高。对于高效练习的了解是我们挑战自身极限、到达新的高度、以及激发我们潜能的最好方法。