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笔记与践行步骤高效学习的两个阶段

学习是一个两阶段的过程，适用于所有类型的学习：语言、技能、知识，甚至人际关系。

第一阶段：专注投入神经科学原理多巴胺和去甲肾上腺素通过乙酰胆碱触发神经可塑性乙酰胆碱来自脑干和基底前脑的神经元，标记需要加强的神经连接第二阶段：深度休息休息方式学习后4小时内进行20分钟小憩或进行非睡眠深度休息（安静坐着）确保当晚充足睡眠具体实践方法90分钟专注学习法不要求完全专注，注意力分散时及时拉回90分钟后进行深度休息间隔学习法60分钟学习中随机插入30个10秒短暂休息休息时完全放空，可以睁眼或闭眼实例：学习一门新语言上午9:00-10:30：第一个90分钟专注期9:00-9:30：学习基础词汇9:30-10:00：练习简单对话10:00-10:30：听力练习10:30-11:00：进行30分钟深度休息找个安静地方可以闭目养神不要看手机或其他电子设备成功的关键保持平衡专注和休息的动态平衡避免过度使用咖啡因等刺激物保证充足的睡眠质量

记住：学习不是一场短跑，而是一场马拉松。合理的休息和恢复与专注学习同样重要。

中英全文

1 Learning is a two-stage process. The learning I'm referring to is specifically deliberate learning: language learning, skill learning, learning knowledge of any kind, learning how to navigate the emotional dynamics of a relationship - anything.

Two phases: One is active engagement and focus. Much of the trigger for neuroplasticity is a process engaged by dopamine and norepinephrine in a molecule called acetylcholine, which is liberated from multiple sources. We always talked about how acetylcholine controls the contraction of muscles, but in the brain, acetylcholine mainly comes from two sets of neurons: one in the brain stem and another in the basal forebrain. It serves as a kind of a highlighter, marking particular connections or neurons that later stand a chance to become stronger.

Let's say I decided I was going to learn conversational French. I would learn some nouns or some verbs. I would focus on this, and the greater degree of focus that I bring, the greater amount of acetylcholine is released at the particular locations in the brain. They're involved in enunciating the words and writing the comprehension, you know, multiple spots within the brain that kind of marks those or flags those areas as changing later.

But the actual rewiring of the nervous system happens during states of deep sleep or sleep-like states. And so when we say neuroplasticity - the brain's ability to change in response to experience - that's a two-part process. It's a process, it's not an event. We always think about things as events, but in biology, almost everything is a process.

So the takeaway from this is: in order to learn at any age, the most critical thing is that you bring as much focus and active engagement to the learning - the encoding of the information, bringing in the information - and then that you get into a state of deep rest as quickly as possible. Typically that would be the night after you learn.

There are some beautiful studies published in Cell Reports last year and the year before showing that people who take a 20-minute nap within the four hours after triggering learning, or people that do a non-sleep deep rest type protocol - even just sitting there quietly and not doing anything - they learn much faster. In other words, the brain rewires much faster.

That's interesting, it's very interesting, and what's happening is very interesting. We've long known that during sleep, there's a replay of the neurons in the same sequence that they were played during the activity earlier in that day - sometimes even backwards for some reason. It's like the songs played backwards at night. Who knows why? I don't think we should focus too much on that right now, but that replay is the consolidation of the information you learn.

This is why you try something physically, try it physically, you can't do it, you can't do it, and then you come back a week later and voila - you can do it! These non-sleep deep rest or these shallow naps of 20 to 30 minutes also create a replay of firing of the neurons.

There's a tool which is: get as focused as you can but then relax as deeply as you can. For how long? Generally, after about 90 minutes, we exist on these so-called 90-minute ultradian cycles. Everything in sleep is a 90-minute cycle, everything waking is a 90-minute cycle.

People think that the expectation is that you're going to be like a beam of focus for 90 minutes. That's not the case - you can flicker in and out, you're gonna get distracted, you bring yourself back. I mean, focus is an active process of bringing that spotlight of attention back, and that anxiety sometimes that we feel is adrenaline. It's supposed to be stressful to learn.

It's this idea that we just sit back and learn, or that you know, movies have really destroyed the notion of learning - the idea that you're going to like pick up the sword and suddenly have the skills. You know, forget it. It's like this just doesn't work that way. Some days are good and some days are worse. If you slept better, generally it's better.

People are always trying to optimize how much caffeine, background noise - yes noise, yes music, no music. You have to tweak things according to your circumstances, but you, after about 90 minutes, should really take a break and let your mind go idle somewhat. Ideally, you would take a 20-minute nap or a 30-minute nap or do a non-sleep deep rest protocol within the first hour to four hours after. That sleep that you get that night is going to be the most powerful tool for wiring the nervous system.

But there's another thing that you can do, which is that there's a beautiful literature on what's called 'gap learning effects.' This has been looked at for physical skill learning, for music learning, math, etc., where if every couple of minutes just randomly during your intense learning or focus, you pause and you just take 10 seconds and do nothing - just let your brain idle, eyes open or eyes closed, doesn't matter.

What happens is your rates of learning actually increase, and the reason is - now they've done neuroimaging on this, really excellent studies published in great journals - show that during those little gaps that you're taking, there's a replay of the neurons very fast at something like 10 or 20x the speed that they normally would be rehearsing. You're getting more repetitions by stopping every once in a while now. And how many of these to insert? It should be random, just every once in a while while you're writing or trying to do something, you just pause and do nothing.

学习是一个两阶段的过程。这里说的学习特指有目的性的学习:语言学习、技能学习、各类知识学习，甚至是学习如何处理感情关系 - 所有的学习都是如此。

这两个阶段分别是：首先是主动投入和专注。神经可塑性的触发主要是由多巴胺和去甲肾上腺素通过乙酰胆碱这种分子来实现的。乙酰胆碱不仅控制肌肉收缩，在大脑中主要来自两组神经元：一组在脑干，另一组在基底前脑。它就像一个荧光笔，标记出那些有可能变得更强的特定神经连接。

举个例子，假设我想学习法语会话。我会学习一些名词和动词。我越是专注，大脑中释放的乙酰胆碱就越多。它们参与发音和理解的过程，在大脑的多个区域标记出这些需要改变的区域。

但神经系统的实际重组是在深度睡眠或类睡眠状态下发生的。所以当我们谈到神经可塑性（大脑对经验作出反应的能力）时，这是一个两步过程。这是一个过程，而不是一个事件。我们总是把事情想成事件，但在生物学中，几乎所有事情都是过程。

所以关键是：要想在任何年龄都能有效学习，最重要的是在学习时保持高度专注和主动参与——即信息的编码和输入，然后尽快进入深度休息状态。通常是在学习当天晚上。

《细胞报告》去年和前年发表的一些精彩研究表明，在学习后4小时内进行20分钟小憩的人，或是进行非睡眠深度休息（即安静地坐着什么也不做）的人，学习速度会快得多。换句话说，大脑重组得更快。

这很有趣，真的很有趣，而且发生的过程也很有趣。我们早就知道，在睡眠期间，神经元会按照白天活动时的相同顺序重播——有时甚至会倒着重播。就像夜晚歌曲倒着播放一样。为什么会这样？我们暂时不用太关注这个，但这种重播就是你所学信息的巩固过程。

这就解释了为什么你尝试某个动作时总是做不好，但一周后突然就会了！这些非睡眠深度休息或20-30分钟的浅睡眠也会创造神经元的重播。

这里有个工具：尽可能地专注，然后尽可能地放松。时间多长？通常是90分钟，我们的生理周期都是以90分钟为单位的。无论是睡眠还是清醒状态，都遵循这个90分钟的生理节律。

人们以为需要像激光束一样专注90分钟。但事实并非如此——注意力会时有分散，会分心，关键是要把注意力拉回来。专注是一个主动把注意力聚焦回来的过程，我们有时感到的焦虑其实是肾上腺素在作用。学习本来就应该有一定压力。

我们总以为可以轻松地坐着就能学会，电影更是毁了人们对学习的认知——好像拿起剑就能立刻掌握所有技能。别想了，学习根本不是这样的。有些日子学习效果好，有些则差。如果睡得好，学习效果通常会更好。

人们总是试图优化咖啡因摄入量、背景噪音——要不要噪音，要不要音乐。你需要根据自己的情况来调整，但是在专注约90分钟后，真的应该休息一下，让大脑空闲。最理想的是在之后的1-4小时内进行20-30分钟的小憩或非睡眠深度休息。那天晚上的睡眠将是重组神经系统最强大的工具。

还有一个方法，就是所谓的'间隔学习效应'。研究表明这适用于体能训练、音乐学习、数学等领域。具体做法是：在密集学习或专注期间，每隔几分钟随机暂停10秒，什么都不做——让大脑空闲，睁眼闭眼都可以。

这样做会提高学习效率，原因是——现在的神经影像学研究（发表在顶级期刊上的优秀研究）表明，在这些短暂的休息间隙，神经元会以正常速度10-20倍的速度快速重播。通过偶尔停下来，你实际上在获得更多的重复练习。至于要插入多少个这样的间隙？应该是随机的，就是在写作或做事时，随时暂停放空一下。

2 And I think that the science on this dates back about 20 years, but it's only now that there's enough of what I call a kind of 'center of mass' around these studies that really point to the fact that gap learning effects are really strong. So it's focus-rest, focus-rest, focus-rest, and that can be done on the micro level like within that 90-minute block.

Let's just make up a number for fun so people have something to anchor to: if you're gonna sit down and do an hour of work, let's say for every 60 minutes of focus or learning that you try and do, introduce 30 gaps of 10 seconds at random - and truly at random, not on a regular interval. And then sometime later that day, if you can do an NSDR (non-sleep deep rest), and if you can't, okay no big deal. You won't learn as fast but you'll still learn, provided that you get into deep sleep that night. And let's say you have a lousy night's sleep - you'll still learn but you won't learn as well, and maybe the next night you stand a chance of encoding that information.

So neuroplasticity involves a very strong trigger and then deep relaxation is when the actual rewiring occurs. When you think about the tools that people use to enhance focus - Ritalin, Adderall, L-tyrosine, excessive amounts of caffeine, nicotine - those all help with the trigger part but they don't help with the relaxation part. And so a lot of people don't learn, they just get really good at doing but they don't actually learn.

Very effective people, regardless of workplace or activity - sport or cognitive work or otherwise - perform very well because they're very good at regulating the seesaw of focus-relax, focus-relax. And in the long term, it also is very health-enhancing as opposed to health-depleting. I mean, I know a dozen or more people who have done very very well in business or academia who are a mess - they're physically a mess, they're emotionally a mess, they're mentally messed, their relationships are a mess. People that I consider successful are people that are very successful in multiple domains of life, and that almost always correlates with an ability to engage and disengage, deliberately engage and deliberately disengage.

It's a fact that in order to get good at anything, unless you're just an absolute talent, you need to apply yourself and work hard, and sometimes work longer and harder than you feel like working or is healthy for yourself - and that's a reality. But sleep is important for learning and a number of other aspects of health.

I think that the ability to toggle back and forth between engaged and disengaged states, and to see that whole process - engage and disengage - in the dynamic control of that and deliberate self-control of that, that is a superpower. And we tend to only look at one side of the equation: the leaning in.

The way I like to think of it is, in so much as a seesaw is, you can either be back on your heels, flat-footed, or forward center of mass. Forward center of mass is great, but it's energetically demanding and you need to learn how to come up to just flat-footed every once in a while. Now when you're back on your heels, that's a sign that likely you were doing too much time forward center of mass.

No one wants to talk about this, but people who grind-grind-grind rarely succeed and then just take off and do something else. I think people, humans, have mastered this process of engaging and disengaging on a longer time scale - 'Work Hard, Play Hard' or they'll take a long vacation. But what I'm talking about is doing this across the day. I'm talking about regulating your nervous system within the unit of the day, or even within the unit of the morning, or within the unit of the afternoon. And I think that that's much more useful time bin to conceptualize this because the idea that you're gonna sell the company or launch the thing and then you'll rest? Okay, but you can be so much more effective if you know how to dynamically control your nervous system in real time.

Great athletes know how to do this, great musicians know how to do this - even within the playing of a piece of music or within a race, they know how to reserve energy so that then they can kick at the end. Forward center of mass can be done if you wanted through drinking caffeine - the main way to do it is to get in that kind of inspired and motivated pursuit. But then physiological size, non-sleep deep rest, all of that is very useful.

But the foundation of that whole process, there's a third layer which is sleep. When you're well-rested, you're able to engage this forward center of mass, flat-footed thing at will much more easily. When sleep suffers, everything suffers. We want to always start with sleep - great sleep makes everything better.

关于这个学习方法的科学研究可以追溯到20年前，但直到现在，大量研究才真正证实了'间隔学习'的强大效果。这种方法就是专注-休息-专注-休息的循环，甚至可以在90分钟的学习区间内进行微观调节。

举个具体例子：假设你要学习一个小时，建议在这60分钟的专注学习中随机插入30个10秒的短暂休息——注意是真正的随机，而不是固定间隔。之后如果可能的话，最好进行一次非睡眠深度休息。即使做不到也没关系，你依然能学会，只是速度会慢一些，前提是当晚要有充足的深度睡眠。即使那天晚上睡得不好，你仍然能学习，只是效果会差一些，可能需要第二天晚上的睡眠来巩固这些信息。

神经可塑性需要强有力的触发，然后在深度放松时才会发生实际的神经重组。很多人使用利他林、阿得拉、L-酪氨酸、过量咖啡因、尼古丁等来提高注意力，这些确实有助于触发学习，但无助于放松。结果就是很多人并没有真正学会，他们只是变得很擅长做事，却没有真正掌握。

真正高效的人，无论是在运动还是认知工作中，之所以表现出色，是因为他们很善于调节专注-放松的平衡。从长远来看，这种方式不仅有益健康，而且可以避免健康受损。我认识很多在商业或学术界非常成功的人，但他们的身体、情感、心理状态都一团糟，人际关系也很混乱。我心目中真正成功的人是那些在生活多个领域都很成功的人，这几乎总是与他们能够有意识地投入和抽离的能力有关。

要想在任何领域出色，除非你是天才，否则必须付出努力，有时甚至要比你想象的或对健康有利的程度更努力——这是现实。但睡眠对学习和其他健康方面都很重要。

我认为，在投入和抽离状态之间来回切换的能力，以及对这个过程的动态控制和自我调节，这是一种超能力。我们往往只关注投入这一面。

我喜欢用跷跷板来做比喻：你可以后倾、保持平衡或前倾。前倾状态很好，但会消耗能量，所以你需要学会时不时回到平衡状态。如果你发现自己在后倾，这可能意味着你在前倾状态停留太久了。

没人愿意谈论这个，但那些一味拼命的人很少能成功，即使成功了也往往会转行做别的。人们已经掌握了在更长时间尺度上的投入和抽离——'工作狂欢，尽情玩乐'或长期休假。但我说的是要在日常生活中做到这一点。我说的是在一天之内，甚至是在上午或下午这样的时间单位内调节你的神经系统。我认为这是一个更有用的时间概念，因为如果你认为等到公司卖掉或项目启动后再休息，那就太晚了。如果你知道如何实时动态控制你的神经系统，你会更有效率。

优秀的运动员和音乐家都懂得这一点——即使是在演奏一首曲子或参加比赛时，他们也知道如何储备能量以便在最后冲刺。前倾状态可以通过喝咖啡来实现，但主要还是要通过激发灵感和追求动力来实现。之后的生理调节、非睡眠深度休息都很有用。

但这整个过程的基础，还有第三个层面，那就是睡眠。当你休息充足时，你能更轻松地在前倾和平衡状态之间切换。一旦睡眠出现问题，一切都会受影响。我们应该始终把睡眠放在首位——好的睡眠让一切变得更好。

参考资料[1]

How To Learn Anything Fast | Dr. Andrew Huberman - YouTube: https://www.youtube.com/watch?v=RvZiOrZwjDk&t=10s

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