新的一年如何提升記憶力，記憶冠軍教你小技巧

Nelson Dellis can learn the names of 217 people in just 15 minutes—impressive! Here, he tells us how to use his techniques to memorize our grocery lists and find our parking spots.

Nelson Dellis有着驚人的記憶力，他能在15分鐘之內記住217個人的姓名。在這裏，他會教我們一些他的小技巧，幫助我們在日常生活中提升記憶力。包括記住自己的購物清單和停車地點。

See—Link—Go

看-聯繫-行動

Many of Dellis's strategies for remembering things can be summed up as this three-step process. Here's how he describes it in its most basic terms: "SEE the information (come up with a mental image). LINK the image to a location, then GO (make that connection over-the-top memorable by making it silly, funny, crazy, etc.).”

很多Dellis的記憶技巧可以總結爲這三步。他是這樣簡單解釋這個過程的：“看到信息（形成腦內圖像）；將圖片聯繫到一個地點；然後行動。可以嘗試搞笑化或者瘋狂化這樣的聯繫使其更容易記憶”

For example, if you leave your car in a big parking garage, you'll need to remember which level to come back to. If it is level 4, Dellis says to turn that number into an image—SEE a sailboat, which will remind you of the way the numeral 4 looks. Next, you have to LINK the sailboat to a mental image of your car, which Dellis does by imagining a sailboat stuffed inside of his car, sticking out the top and windows. The final step, GO, is where you make the funny mental image really stick in your head by adding nonsensical, gross, and animated details to it.

接下來應用一下上面提到的方法來記住停車位。如果你把你的車停到一個很大的停車場，你需要記住其所在的樓層。比方說它在第四層，Dellis建議把數字轉變成一個圖像。你需要“看”到一艘小帆船，因爲它看起來和數字4很相似。接下來，在腦內的圖像中把帆船和你的車聯繫起來。Dellis繪出的圖像是一艘停在他的車內的帆船，帆船的一部分從車頂和窗戶中探出了出來。最後一步是行動，通過加上一些無厘頭、甚至是噁心的和動態的細節把你想象出的搞笑圖片深深的印在腦海裏。

The technique for remembering people's names is similar. If it's Brian, Dellis might imagine a brain, and if it's Liz, a lizard. “If the name reminds me of someone or something, then there's my image," he says. "If it's a name that draws a blank, I try to break the name down into smaller syllables and see if any of those remind me of something (it always does).

同樣的方式也可以記住人的姓名。如果一個人叫Brain，Dellis可能會想象一顆大腦， 如果是Liz，就會是一隻蜥蜴。“如果那個名字會讓我想到特別是人或事，那我就會使用自己容易記憶的圖像。” 他說，“如果是一個無法直接聯繫的名字，我可能就會把它分解成更小的音節來看看是否能讓我想起任何東西（這通常很管用） 。

The Journey Method

路程法

This technique has been around since the Ancient Greeks!” Dellis says. It's a way of connecting the items you want to remember in a specific order by linking them mentally with places that you know. For example, Dellis often uses a room, office, or local park. If you want to remember the names of all the presidents in order or the tallest mountains in the world, you'll create funny mental images (just like in See—Link—Go) that represent the items to memorize and link them to places in the mental map you're creating. "Then, when you want to recall the list, think back on that route and the images will be there,” Dellis says. "The route will preserve the order of the list for you. Sounds crazy, but it works.”

“這個技巧在古希臘時期就存在了！” Dellis說。這是一個通過和熟悉的地點相連接以在腦內按照順序記住事物的方法。例如，Dellis通常藉助一個房間，辦公室或者是當地的公園。如果你想要按順序記住所有國家領導人或者世界高峯的名字，你可以按照“看-聯繫-行動”的方法在腦中形成圖片，並且將它們和你腦中使用的地圖相連。“當你想要回憶起整個列表時，想一下你的路程圖，那些圖片就會出現了，” Dellis指導道，“有了整個路程圖就你就能記住表單的順序。聽起來挺瘋狂的，但是很有用。

Dellis's book explains how to use the Journey Method to memorize a grocery list—here's the quick version: Picture your front door as a big slab of stinky Swiss cheese; the front entryway is covered in streams of toilet paper; in the living room, a giant kiwi fruit is sitting on the floor, sliced open. And so on, until your whole shopping list has been placed around your house. When you get to the store, you'll just imagine the journey to know which items to buy.

Dellis在他的書中解釋瞭如何使用路程法記住整張購物清單,這裏是一個小案例：把你的大門想象稱一大板瑞士臭芝士；前廊被一大波廁所用紙覆蓋了；在客廳中，一個被切開的大奇異果正放在地上。如此以往，直到你的整個購物清單排滿了你的屋子。當你去商店時，你就能通過想象整個路程來了解什麼要買了。

Phone numbers

電話號碼（數字文字圖像記憶法）

Dellis says the best way to memorize numbers is to develop a system that converts them to letter, so you can turn them into words. He goes into detail in his book, but suggests that a quick fix is to come up with an image that relates to the numbers. “For example, let's say you have the number 711-2316 and it's your doctor's number,” he says. Dellis continues: "711 reminds me of the 7-11 convenience store, and 23 and 16 remind me of the jersey numbers for Michael Jordan and Joe Montana. So I would imagine seeing a 7-11 with M.J. and Joe playing basketball and football inside the store. To connect it to being my doctor's number, I would then keep on imagining that they both get extremely injured and then the doctor arrives on the scene. So now 711-2316 is linked to my doctor in a memorable way.”

Dellis認爲最好的記住電話號碼的方式時通過建立一個系統將他們轉化爲字母，以便將他們變爲文字。他在他的書中解釋了具體的做法，並且建議更好的方式是將數字和圖像聯繫起來。“比如711-2316是你的醫生電話。711讓我想到7-11便利商店，然後23和16讓我想到喬丹和祖·蒙坦拿（美國橄欖球運動員）的球衣號碼。所以我會想象喬丹和祖·蒙坦拿在7-11便利商店裏玩兒籃球和足球的樣子。爲了和醫生的號碼相聯繫，我會繼續想象他們都嚴重受傷然後醫生趕來的場景。這樣711-2316就和我的醫生以一種好記的方式聯繫起來了。

Exercise and eat right

正確的飲食和鍛鍊

While training and tricks are great for improving the ways we store and access information, Dellis also recommends taking good care of the brain itself, through a healthy diet and lots of physical activity. “The techniques I train will do wonders, but if we're talking about the longevity of your cognitive functions, diet and fitness are bigger players," he says. "From my experience, trying to get some kind of exercise daily is important. I spend an hour or more in the gym every morning when I wake up. As for diet, I always try to include DHA Omega-3 in my diet, which is a fatty acid that helps with cognitive function. I also try to limit sugars and carbs and processed foods, mostly the obvious things that cause inflammation in the brain.

除了訓練和小技巧可以幫助我們更好的儲存和獲取信息，Dellis還建議要通過進行正確飲食和大量鍛鍊來照顧好負責記憶的大腦。“我訓練的技巧可以在短時間內創造奇蹟，但是想要長期維持我們認知功能，飲食和鍛鍊是很有影響力的因素。“他這樣說道。”我的經驗是，進行每日鍛鍊很重要。我每天早上會在健身房進行至少1個小時的訓練。而在飲食方面，我每天會盡量食用含有DHA Omega-3脂肪酸的食物，這種脂肪酸會有助於認知功能的作用。我也會盡量減少糖類、碳水類和加工類這些明顯可能造成腦部炎症的食物的攝取。“