We all know that when you are in a good state of learning, the learning effect will also be good. We have talked a lot about this skill before, and some time ago we were looking at “The University of Tokyo Efficient Memory Method”, and the last part of the book mentioned eleven suggestions.
Some of the suggestions have been mentioned before, some have not, so I’ll share them with you.
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Tip 1 Use a massage ball when you are anxious and upset
Â- Rotate and throw it upwards, then catch it
The actual practice is simple: when feeling anxious and anxious, throw the ball upward and catch it. You don’t have to use too much force when throwing and catching the ball, but let the ball rotate when you throw it, and your eyes will be more effective if you follow the thrown ball.
Why does this help relieve tension? Because it allows you to shift your focus to the outside. Since you are spinning the ball, if you are not careful, the ball will fly away in the other direction. Therefore, your attention will be focused on the ball. This achieves the effect we want, the attention is shifted to the ball, the previous tension due to study or work can be temporarily eliminated, the tense string will be relaxed. After you have thrown the ball a few times and feel more relaxed, please stop immediately and go back to your original study or work.
Let’s put one of these massage balls next to our desks. When feeling tired, even if it only takes 30 seconds, repeatedly throw the ball up and catch, that’s all, you will definitely feel better.
The second tip is to use your fingertips to knock when you feel sleepy.
It is good to feel a little painful.
The first thing you need to do is to feel a little bit of tension. At this time, it is necessary to give the body a little stimulation to add some tension. One way to do this is to give the body a little pain. I often use the pinch method, moderate strength and slightly feel a little pain level pinch everywhere. Soon, attention will slowly focus again. The key to using this method is the grasp of a slight degree of pain. Because our purpose is not to awaken awareness and give pain through pain, but to shift attention to the outside. Therefore, there is no need to push too hard.
Also, it is important not to overuse this method. People seem to have a characteristic that everything they do often becomes a habit. If you keep on pinching you will not be able to stop. However, if you keep on pinching, the whole person will go into a state of excessive tension instead. This is overdone. It’s best to stop pinching as soon as you find a tense feeling.
◎ Thumping the table with one finger
To increase the level of tension, in addition to giving a sense of pain, we can also tap the table with a finger. It is recommended to use only one finger, and you can tap while listening to music. This time use both hands to knock, the body also sway with the rhythm, as if playing the piano. However, if this action is done too much, we will become anxious, but it will have the opposite effect. Therefore, as soon as you find the feeling of tension to stop.
Tip 3 Ask questions or take notes when you are not concentrating
Â- Taking notes can be effective in eliminating sleepiness
Taking notes actually has the effect of increasing the feeling of nervousness. The actual fact is that you will be able to take notes on your own. In order to listen clearly to the other side, the body will naturally lean forward in order to focus on listening; on the other hand, the hands and arms need to keep moving to write down what the other side said. When taking notes like this, both our brain and body are fully functioning. As a result, what we hear can swish into our minds and be memorized. If you feel like going to sleep or drifting off while listening to someone else’s speech during a class or meeting, I suggest taking notes with one eye on it. However, when you are really sleepy, it is not enough to just take notes, so use the pinching method that I introduced earlier.
◎ Ask questions because you are bored
When listening to others, asking questions can reinforce the feeling of tension. For example, you are listening to an uninteresting class or attending an uninteresting seminar. If you feel uninteresting you will be dizzy, and in this way the time of the treasure blame will be wasted. In addition, the content may seem boring to you, but it is actually a very informative and insightful presentation.
Therefore, when you feel bored, please make sure to ask questions vigorously. By doing so, you can turn your attention outward and clear your consciousness to fully understand what you are listening to, and you can also quickly raise your tension level. Also, if you happen to ask a more in-depth question, you will make the teacher feel good about you and think that you are listening with interest. Asking serious questions will effectively focus your attention and prompt you to listen with interest.
Tip 4 Drink a glass of all-purpose water
Â- Don’t drink coffee when you are nervous
We often see people drinking coffee in between studying and working. If you want to strengthen your tension, that’s no problem; but if you want to relax yourself, it’s very inappropriate. Because coffee is a drink that raises the level of tension, the caffeine contained in coffee will make the consciousness clear and improve the ability to concentrate and think. So, if you drink coffee when you are overly nervous, it will only make you more nervous. However, the aroma of coffee has a relaxing effect. Therefore, if you want to relax and use coffee, it is best to just smell it, not drink it.
When you are overly stressed, I suggest using a refreshing tea to relax your body and mind, especially chamomile tamari.
◎ Water is a panacea, but ……
One drink that can be consumed both when overstressed and when too relaxed is water. When you wake up in the morning and drink a glass of water, your body will wake up to a moderate state of tension. When you are tense, drink a glass of water, the mood will be wonderfully soothed much.
Water is a universal and a very convenient drink. However, for people who have to drink several cups of coffee a day and have become accustomed to caffeine, water will not be able to get him into a state of tension. This is because, he has been accustomed to excessive stimulation, water alone can no longer work. This shows that excessive caffeine intake needs to be brought to our attention. Fundamentally, caffeine is not suitable for casual intake. Therefore, in order to regulate the degree of tension, a reasonable choice of drinks is very important.
Tip #5 Maintain a moderate level of fasting
Â- A little bit of fasting for maximum efficiency
It’s a good idea to be too full or too hungry to concentrate. The actual fact is that you will be able to concentrate on your studies and work when it’s almost 12 o’clock, which is almost the most hungry time. And then there is a full stomach after lunch, do not feel the sleepiness slowly come? So, there is a limit to how much hunger and satiety a stomach can have to achieve the right level of tension.
With a slightly empty stomach, it is easiest to concentrate. Although there will be some individual differences, but than full, or fasting state is more conducive to study and work, memory will also be better. I’m the same way, a moderate feeling of fasting can keep my attention for a long time.
Drink water if you feel hungry
Everyone is hungry, and from a little bit of hunger to a lot of hunger very quickly. What to do at this time? I don’t really support the practice of eating because after the blood enters the digestive system such as the stomach, the brain will gradually become undersupplied with blood and the whole person will become sleepy.
If you are so hungry that you can’t stand it anyway, I suggest drinking water or eating fruit or cheese. If you feel hungry in the middle of your study or work, drink water or eat fruit or cheese, you can keep your concentration. Of course, after the study is over, please enjoy the food.
Tip 6 Memory requires deep breathing
Oxygen is important. If you don’t have enough oxygen, your brain will become sluggish. If you study or work in a closed room, sometimes your brain gets fuzzier and fuzzier because of the lack of oxygen. When your brain is dizzy, open the window for a change of air. Oxygen is very important for memory. Let the outside air come into the room fully. In addition, it is recommended that you place – potted foliage plants in the room. In this way, the plant will release oxygen during the day.
Whether your brain is confused or emotionally tense, take deep breaths There is a way to consciously take in oxygen, and that is to breathe deeply. Deep breathing is very effective in relieving both over-stressed and over-relaxed states.
For example, when in a state of tension, a person’s breathing tends to become shallow. So by taking deep breaths to inhale oxygen deeply, we can free ourselves from the state of depression. Take a deep breath when you feel dazed, or when you are emotionally stressed. In front of the table can also be carried out, if the conditions allow, in order to change the mood to go for a walk, in the outdoors to enjoy deep breathing is also good.
Tip 7: Talking about tension
Repeat “Today is a good day” for 5 to 10 minutes.
The two types of language are those that make people nervous and those that make them relaxed. The actual fact is that you will be able to get a good deal on your own. “, the whole person will immediately tense up; if someone praised “you have worked very hard “, you will be in a much more relaxed mood. Let’s use the power of language to regulate tension. However, not let others say it, but say it to yourself. Of course, be sure to make a sound.
First, look at the language used when you are overly tense. In this case, say to yourself “Today is a good day” “It’s okay,” etc. At the same time, imagine in your mind a kind mother, very gentle, kind, kind-eyed look, consciously make such a mother’s voice. It may be difficult to eliminate the tension by saying it once, but say it to yourself for 5 or 10 minutes in a day, so the mood will gradually become relaxed and the memory will become easier.
Â- Be 100 percent sure of your words
The most important thing to remember is that you can’t be too nervous, even if you say “today is a good day” to yourself. The actual fact is that you will be able to get a good deal on your own. At this point, you should praise your past self “you have worked very hard so far, it’s great” and affirm yourself 100% so far. A very tired person will respond to this statement. When you feel better, then say to yourself, “Today is a good day,” and this should help to improve your mood. It’s not good to torture yourself. What’s wrong with being a little more tolerant of yourself? The first thing to do is to be kind to yourself, of course.
When you can’t remember, you can comfort yourself with the fact that it’s just a matter of remembering the number of times
The actual fact is that you will be able to get to the point where you are in a state of overstimulation. The first thing you can do is to try to say “it’s just a matter of remembering the number of times” over and over again. This should remove some of the emotional tension and anxiety, because if you repeat it, you will remember it. Even if you can’t remember it now, it’s only because you haven’t remembered it enough times. If you remember it a few more times, you will be able to remember it.
When you’re not nervous enough, encourage yourself and say, “Let’s do it!”
The first thing that you need to do is to get a sense of urgency, because some people are too relaxed and do everything perfunctorily. It is necessary to say something to encourage yourself, such as “to start doing it”. At the same time, we have to imagine in our minds the image of a stern father, as if we can directly feel the voice of the father angry and stern tone. However, overstressed people should never use this language, otherwise it will become more and more nervous, even the body will become inflexible. The actual fact is that you will be able to get a lot more than just a few of these.
The phrase “I will” is effective for both tension and relaxation.
I will! The phrase “I will!” can be used when you are overly tense and overly relaxed. When you want to relieve tension, gently reassure yourself, “It’s okay, you’ll do it, won’t you? When you want to add a sense of urgency, cheer yourself up by saying “I can definitely do it” and put on a pose of energy.
By using the phrase “I will” flexibly, you can return to a state of moderate tension no matter what state you are in. Such a good phrase, please be sure to always hang on the mouth.
Tip 8: Adjust the level of importance
◎ It is difficult to put into action if the level of importance is too high or too low
Although slightly difficult, but there is a way to regulate the tension by adjusting their thinking, that is to raise or lower the level of importance of things.
When it comes to very important things, people are often too nervous to take action. To take an extreme example, if say a thin plank in the middle of two tall buildings, let you walk over the top, most people will be in a state of rigidity. Because falling down may kill you, this fear of failure will become very strong sense of unease. So, what if the same plank is placed on the ground? Surely you can easily walk across. Because even if you fall, you will not fall to your death, and even if you fail, you do not need to be afraid.
On the other hand, people don’t care about things that don’t matter. For example, if you know there is no math in the test, the average candidate will not study math. Because the test is not a test, they don’t want to study this troublesome subject on purpose.
The most important thing is to know what kind of importance we will put into action.
For example, if you decide that if you fail the college entrance exam, you have no future to speak of, you have to say to yourself, “It’s okay, it’s okay, there are many successful people in society who either took the exam more than once or did not graduate from college “, and thus to reduce the importance of the college entrance examination.
On the other hand, if you feel that it doesn’t matter whether you go to college or not, and the importance of the college entrance examination is too low, you should change your mind and say to yourself, “It’s better to go to college”, so as to You should change your mind and say “I’d rather go to college” to increase the level of importance. The first thing you need to do is to take a look at the actual product.
The level of importance should be changed frequently.
The actual fact is that you will be able to get a lot more than just a few of these. The actual fact is that you will be able to get a good deal on your own. Therefore, it is important to interact with people who hold different values from your own. When you think something is important, it is often just your own opinion. By getting different information from a variety of people, such as “you can also think about it this way”, you can easily adjust the importance of things.
Tip 9 things need to be done alternately
When you have about 70% enthusiasm for something, it’s the best time to do something else for a while.
Humans seem to consume different kinds of activity energy depending on what they are doing. The best way to do this is to alternate between doing A and B, or doing B and then A. If you alternate between doing A and B, it is possible that the energy used up in doing A will be restored when you do B. On the contrary, if you take too long to do Thing A, your energy level will drop too low and you may not be able to switch to Thing B.
To avoid this, one of the keys to master is to do other things temporarily when you still have about 70% enthusiasm for thing A or can continue. In this way, you will be able to continue to study and work for a long time.
Tip 10 Create an environment conducive to memory
Â- Change the environment around you
Another way to regulate tension is to alternate between isolation and openness in the surroundings. The so-called isolation, is to create a closed space. For example, to achieve spatial isolation, there are the following methods.
Staying in the office
Staying in a hotel
Staying in a closed home
These methods are suitable when you need to combine new knowledge to remember. Even if you cannot achieve such spatial isolation, you can use the following methods to consciously create a closed space around yourself.
Blocking the view
Putting in earplugs
This alone can have an effect similar to that of a truly isolated space.
◎ What kind of space to create
On the other hand, so-called openness is to create a wide open space around yourself.
For example, talking to the people around you. The application of the three elements of memory refers to this. Also, in real life, you can consciously create an open space to remember, even if you are in a space that is isolated. In other words, imagine that there is someone in front of you, and then try to talk to them about what you remember. This method is essentially about creating a fictitious open space.
This same method can be used when reviewing using the white paper recovery method. Not only do we recover what we remember on paper, but we also try to read it out loud. In addition, even when you are not alone, you can imagine an open space to memorize silently. We can imagine a large space in which we can quietly feel the light and wind. Soon, the tense mind will open up and one will recover the contents of the memory fluidly in this relaxed state.
Is it better to create a closed space or an open space? Should I create a real space or imagine a space in my mind? It depends on the content of your memory to choose and use it differently.
Tip #11 Grasp the moment of beginning and ending
If you have a time switch, your efficiency will increase rapidly.
The first thing you need to do is to make sure that you have some signals at the beginning and end of the activity, so that it will be easier to regulate the tension. For example, “We’re going to start next,” “This is it. ” etc. At this point, it is expected that you will use the conditioned reflex effectively.
For example, after smelling dried plums, we guess that what we are about to eat is sour, and our mouth secretes sleeping liquid before we eat it. This is a conditioned reflex process.
Specifically, saying a fixed phrase or doing a fixed action when you want to start and end something.
For example, when remembering something, you start with the phrase “we’ll start next” and end with the phrase “That’s it”. Good morning”, “Good night If you use pleasantries such as “good morning” and “good night” just before waking up or going to bed, they can be used to distinguish between waking up and going to sleep. The gist of using these words is to say this at this point in time, giving ourselves a fixed stimulus. Over time, our mind and body will gradually respond automatically and it will become easier to regulate ourselves.
Â- Drinking different teas at work and at rest
In life, it is very important to clearly distinguish between work and rest. Therefore, it is important not only to use fixed terms or actions as mentioned above, but also to distinguish as much as possible between the items used at work and at rest, such as drinking different teas when studying and at rest. This way you can distinguish the difference by eye, and subconsciously do not confuse the state of work and rest.
Give yourself the opportunity to create some conditioned reflexes and let yourself grow quickly.
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