We all have a good memory; the problem is no one taught us how to use it.
我們有著很好的記憶力，但問題是沒人告訴過我們?nèi)绾握_使用記憶力。

Forget to send that email? Return a call? Meet a deadline? If you chalk up memory mishaps to having too much to think about, you might be making excuses. “We all have a good memory; the problem is no one taught us how to use it,” says four-time USA Memory Champion Nelson Dellis.
忘記發(fā)郵件了?忘記回電話?到了截止日期才想起來有任務(wù)沒有完成?如果你把記憶錯誤歸結(jié)為有太多的事情要考慮，你可能在找借口。“我們都有很好的記憶力;問題是沒有人教會我們?nèi)绾问褂盟?，”四次獲得美國記憶冠軍尼爾森?戴利斯（Nelson Dellis）說。
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Dellis says he always had a mediocre memory, and didn’t think he had championship-caliber memory potential. Today, he’s the record holder for remembering the most names, memorizing 201 in 15 minutes. He was inspired to train his memory after his grandmother passed away in 2009 with Alzheimer’s disease. “She had been of sound mind just 10 years before,” he says. “I didn’t want that to happen to me. I wanted to find something I could do now that would prolong my brain health.”
Dellis說他的記憶力一直都很差，他認(rèn)為自己的記憶能力并不強(qiáng)。如今，他是記住最多名字的記錄保持者，在15分鐘內(nèi)記住了201個名字。他的祖母在2009年去世，患有阿爾茨海默氏癥。他說:“10年前，她的思想還很健全。我不想讓這種事發(fā)生在我身上。我想找到一些能延長我大腦健康的方法?！?/div>
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Dellis decided to enter the championship as a way to measure his memory gains. While you might not be interested in remembering a couple hundred names, you can use Dellis’s favorite tools to improve your memory and focus.
Dellis決定參加錦標(biāo)賽，以此來檢測他的記憶力。雖然你可能對記住幾百個名字不感興趣，但你可以使用Dellis最喜歡的方法來提高你的記憶力和注意力。
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MAKE IT EXCITING
將要記住的事情變得有趣
One of the best ways to boost your memory is to take advantage of what the brain is naturally good at: remembering the extraordinary. “Most people can recall a traumatic or memorable event,” says Dellis. “It’s not some sort of super human memory; in those instances, there was something special and our brains absorb that better. Ninety percent of your day is non-interesting; you need to turn it into something memorable.”
提高記憶力的最好方法之一就是利用大腦天生擅長的東西:記住不同尋常的東西?！按蠖鄶?shù)人都能回憶起創(chuàng)傷或難忘的事情，”Dellis說?！斑@不是某種超級人類記憶;在那些情況下，有一些特別的東西，我們的大腦吸收的更好。你每天90%的時間都不是很有趣;你需要把它變成值得紀(jì)念的東西?！?/div>
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Trick yourself into making things exciting. It helps to understand that your brain works well with pictures instead of abstract ideas. If you want to remember to pick up pizza on the way home, for example, picture the cheese sizzling and then burning your mouth.
欺騙自己讓事情變得令人興奮。這有助于理解，大腦對圖片而不是抽象想印象深刻。如果你想記住在回家的路上去買披薩，比如，想象一下奶酪咝咝作響，然后會燙著嘴巴。
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“Give it a color and make it as real as possible,” says Dellis. “If you want to remember a name, come up with picture of what the word could represent.”
“給它一個顏色，讓它盡可能真實(shí)，”Dellis說?！叭绻阆胗涀∫粋€名字，可以想象一下這個詞可以代表什么?！?/div>
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For example, picture someone named Nelson turning into Nelson Mandela. Once you have a picture, it’s more easily stored in your mind, says Dellis.
例如，想象一個叫Nelson的人變成了Nelson Mandela。Dellis說，一旦你有了一張照片，它就更容易儲存在你的腦海里。
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USE A MEMORY PALACE
使用記憶宮殿
Dellis’s most tried-and-true technique is creating a memory palace, which involves creating pictures and memorizing them along a path through a space that you know well, such as your home or office. “You could probably walk through with your eyes closed,” he says. “If you want to remember grocery items, link each one to that space.”
Dellis最可靠的方法是創(chuàng)建一個記憶宮殿，它包括在你熟悉的地方(比如你的家或辦公室)中創(chuàng)建圖片和記憶。“你可以閉著眼睛走過去，”他說?！叭绻阆胗涀∈称冯s貨，把每一件都鏈接到那個地方。”
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For example, imagine toilet paper covering your front door, then make up a story about why it’s there. “Did kids come by and throw it on your door?” asks Dellis. “Take it as far as you like. If the next item is milk, imagine a cow spraying milk all over the door. Continue to create mental pictures through your house. When you get to the store all you have to do is think of your house and mentally walk the same path, and the pictures will be waiting for you. All elite competitors use some form of memory palace.”
例如，想象一下用衛(wèi)生紙蓋住前門，然后編一個關(guān)于它為什么在那里的故事。“孩子們過來把它扔在你的門上了嗎?””Dellis問道?！熬桶凑漳闼矚g的去編吧?！比绻乱豁?xiàng)是牛奶，想象一頭奶牛在門上噴灑牛奶。繼續(xù)在你的房子里創(chuàng)造圖片。當(dāng)你去商店的時候，你所要做的就是想想你的房子，并在思想上走同樣的路，這些照片將會在你的身邊等待著你。所有的精英選手都使用某種形式的記憶宮殿。

LINK THINGS
將事情關(guān)聯(lián)起來
Another memory tool is using a linking method. “You’re still coming up with pictures, but the way you store them is different,” he says. “A linked list connects each item to the next, so it’s a narrative.”
另一個工具是使用關(guān)聯(lián)法。他說:“你還在拍照片，但你儲存照片的方式不同?！薄耙粋€鏈表將每個項(xiàng)目連接到下一個，連起來就是一個故事?！?/div>
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For example, if you need to reply to an email, call the IT department about computer issues, and schedule a meeting, imagine the person you need to email is involved in a crime ring after receiving dozens of stolen computers and you need to go to a meeting to decide what should be done with him.
例如,如果你需要回復(fù)電子郵件、打電話給IT部門詢問關(guān)于計(jì)算機(jī)問題、安排會議,想象你需要回復(fù)電子郵件的人收到了幾十個偷來的電腦，參與了一個犯罪團(tuán)伙,你需要開會決定如何對付他。
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“The more bizarre, over the top, hilarious, or vulgar it is, the easier it is to remember,” says Dellis. “We remember things that are truly out of the ordinary.”
Dellis說:“越奇怪，越搞笑，或者粗俗，就越容易記住。”“我們記得那些真正與眾不同的東西?！?/div>
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GET READY FOR INFORMATION
隨時準(zhǔn)備接受信息
A lot of memory is about paying attention. “It sounds obvious, but we live in a day when our attention span is very fickle, because there’s so much coming at us all the time,” says Dellis. “Force yourself to be laser-focused on one thing at a time.”
很多記憶都是需要集中注意力的。“這聽起來很明顯，但在日常生活中，我們的注意力持續(xù)時間很短，因?yàn)槊繒r每刻都有很多信息涌來，”Dellis說?！皬?qiáng)迫自己一次只專注于一件事?！?/div>
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For example, when Dellis meets people and wants to learn their names, the first thing he does before asking their name is to mentally ask himself, “What is this person’s name?” over and over.
例如，當(dāng)Dellis遇到陌生人并想要知道他們的名字時，他首先要做的就是在心里一遍又一遍問自己:“這個人叫什么名字?”。
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“This process, as insignificant as it seems, does wonders,” he says. “You’re not thinking about what to say or noticing something across the room. You’re paying attention to the person in front of you, getting ready to accept their name.”
他說:“這個過程雖然看起來微不足道，但卻能創(chuàng)造奇跡。”你不是在想該說什么或注意到房間對面的什么東西。你在關(guān)注你面前的人，準(zhǔn)備認(rèn)真聽他們的名字。
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DAILY PRACTICE
每日練習(xí)
Tools and tricks can help you remember things, but the key to building a strong memory is practice. Dellis recommends a few websites that will help. MemoCamp is a paid site that tests you on remembering names, numbers, words, and more. Dellis uses it to get ready for competition. Another tool is MemRise, a free site that helps you memorize words with games. Anki is another app Dellis uses for memorizing language. And Dellis is also the cofounder of Art of Memory, a website that helps you learn and practice memory techniques.
工具和技巧可以幫助你記住事情，但是建立強(qiáng)大記憶力的關(guān)鍵是練習(xí)。Dellis推薦了一些可以幫助你的網(wǎng)站。MemoCamp是一個付費(fèi)網(wǎng)站，它可以讓你記住名字、數(shù)字、單詞等等。Dellis用它來準(zhǔn)備比賽。另一個工具是MemRise，它是一個免費(fèi)的網(wǎng)站，可以幫助你在游戲中記憶單詞。Anki是Dellis用來記憶語言的另一個應(yīng)用。Dellis也是記憶藝術(shù)（Art of Memory）的聯(lián)合創(chuàng)始人，這是一個幫助你學(xué)習(xí)和練習(xí)記憶技巧的網(wǎng)站。
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Give your brain a daily workout by ditching to-do or grocery lists, suggests Dellis. “It’s easy to write something down,” he says. “I love the fact that I’m using my own memory power, exercising my brain, and taking a moment of the day to stretch brain muscles. Commit a speech to memory. Memorize a poem or a deck of cards. Whatever your interest, it helps your memory.”
Dellis建議丟開待辦事項(xiàng)或者購物清單，給你的大腦一個日常的鍛煉機(jī)會。“寫東西很容易，”他說?！拔蚁矚g我用自己的記憶力量，鍛煉我的大腦，花點(diǎn)時間來鍛煉大腦肌肉。記住一篇演講、記住一首詩或一副紙牌都可以。無論你的興趣是什么，它都會幫助你提高記憶力。
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