记忆力不神秘：简便5招提高你的记忆力！

1. Write about your problems

1. 写下你的问题

To do complex tasks we rely on our 'working memory'. A more efficient working memory contributes to better learning, planning, reasoning and more. One way to increase working memory capacity indirectly is through expressive writing. You sit down for 20 minutes a few times a month and write about something traumatic that has happened to you. Yogo and Fujihara (2008) found that it improved working memory after 5 weeks.

在完成复杂工作的时候，我们要依靠的是我们的“工作记忆”。良好的学习、计划和逻辑推理能力都是构成有效工作记忆的重要元素。 提高工作记忆的间接方式就是写作。Yogo和Fujihara研究发现，如果你每个月花几个20分钟来写下一些你遇到的关于外伤方面的东西的话，5周后你的工作记忆会有提高。

2. Look at a natural scene

2. 看看自然风景

Nature has a magical effect on us. One of nature's beneficial effects is improving memory. In one study people who walked around an arboretum did 20% better on a memory test than those who went for a walk around busy streets. In fact you don't even need to leave the house. Although the effects aren't as powerful, you can just look at pictures of nature and that also has a beneficial effect .

自然界对我们的影响是相当神奇的。自然界的一个神奇之处就在于它能帮我们提高记忆力。有研究发现在植物环境下的走路的人在测试中记忆效果比在繁忙街道上行走的人要好20%。要达到这种效果其实你连屋子都不用出。虽然这种效果没有之前说的（在自然环境下行走）那么好，但是看看自然风景的图片对你的记忆力一样是有作用的。

3. Say words aloud

3. 大声读出来

This is surely the easiest of all methods for improving memory: if you want to remember something in particular from a load of other things, just say it out loud. A study found memory improvements of 10% for words said out loud.

这算是提高记忆力方法中最简单的一种：如果你想记住什么，那么大声念出来就好。有研究显示把要记的句子大声读出来能有效提高记忆力10%。

4. Meditate (a bit)

4. 稍稍思考一下

Meditation has been consistently found to improve cognitive functioning, including memory. In one recent study, participants who meditated only 20 minutes, once a day, saw boosts to their working memory and other cognitive functions (the study is described here, also see my beginner's guide to meditation).

研究发现思考有助于提高人类的认知能力，包括记忆力。最近一项研究发现每天花20分钟来思考，他们的工作记忆和其他认知能力就会有提高。

5. Use your body to encode memories

5. 用肢体动作来帮助记忆

We don't just think with our minds, we also use our bodies. For example, research has shown that we understand language better if it's accompanied by gestures.

我们思考不仅仅是用脑子，还会用上我们的肢体动作。有研究显示如果配上动作，我们能够更好的理解语言。

We can also use gestures to encode memories. Researchers trying to teach Japanese verbs to English speakers found that gesturing while learning helped encode the memory (Kelly et al., 2009). Participants who used hand gestures which suggested the word were able to recall almost twice as many Japanese words a week later.

我们也可以用动作来给我们的记忆编码。研究者试图教说英语的人学会日语动词的时候发现，动作能够有效的帮助学习者记忆。用手部动作来帮助记忆的人在一周后的记忆效果是不用这种方法记忆的人的两倍。