第14集：学生如何利用间隔练习和提取练习

欢迎收听学习科学家播客，这是一档面向教师、学生和家长的播客，内容基于实证研究与学习科学。

Welcome to the Learning Scientist Podcast, a podcast for teachers, students, and parents about evidence based practice and learning.

学习科学家播客由威康信托基金资助。

The Learning Scientist Podcast is funded by The Wellcome Trust.

你好。

Hi.

我是梅根·苏马拉基博士，罗德岛学院的教授。

I'm doctor Megan Summaraki, a professor at Rhode Island College.

我是亚娜·魏恩斯坦博士，马萨诸塞大学洛厄尔分校的教授。

And I'm doctor YANA WEINSTEIN, a professor at UMass Lowell.

我们共同创立了学习科学家团队。

And together, we cofounded The Learning Scientists.

我们将认知心理学应用于教育，服务教师、学生和家长。

We apply cognitive psychology to education for teachers, students, and parents.

但今天的这一期节目专门面向学生。

But today's episode is specifically for students.

我们将讨论如何将学习与记忆的研究成果应用于学生的学习，以提升你们的学习效果和在考试及其他评估中的表现。

We're going to be talking about how we can take the research learning and memory and apply it to students studying to try to improve how much you're learning and how well you're performing on tests and exams, as well as other types of assessments.

我们假设正在收听本节目的学生处于教育的不同阶段。

So we're assuming that students at different stages in their education might be listening to this.

你们可能还在上高中，可能刚进入大学，也可能快毕业了，或者处于其他阶段。

You might be still in high school, you might might be at the beginning of your college career, or maybe towards the end, or maybe you're in a different stage

但仍在学习某些东西。

of your life but still learning something.

我们希望无论你们的年龄或学习内容如何，本节目都能对你们有所帮助。

We hope that this episode will be applicable regardless of what age you are or what you're studying.

我们将讨论一些基于认知心理学过去几十年研究的策略。

We're going to be talking about a few different strategies that are based research from cognitive psychology that has been conducted over the past few decades.

因此，我们即将介绍的这些策略都经过反复验证，被证明是有效的。

So the strategies we'll be talking about are ones that have been repeatedly demonstrated as effective.

首先，我们想向你们介绍两种非常重要的策略。

First of all we'd like to talk to you about two very important strategies.

它们被称为间隔练习和提取练习。

They are called spaced practice and retrieval practice.

不用担心这些具体的术语。

Don't worry about that specific terminology.

在本播客节目中，我们会定义这些术语并反复说明。

We'll define it and repeat the definitions as we go through the podcast episode.

总共有六种策略，你可以同时使用它们，但如果你只想从两种开始，而且你可能只想先尝试一两种，因为仅听一集播客就彻底改变你的学习方式或自主学习方法，这会很困难。

And so there are six and you can use them all together, but if you were only going to start with two, and probably you wanna start with just a couple, it's going to be difficult for you to listen to one podcast and then completely overhaul the way you are studying or trying to guide your own independent learning.

所以如果你只选两种，间隔练习和提取练习确实是最佳的学习策略。

So if you're just going to take two, spaced practice and retrieval practice really are the gold standard study strategies.

它们拥有最充分的证据支持其有效性。

They're the ones that have the most evidence to support their effectiveness.

这两种策略最适用于教育各个阶段的学生，也适用于不同学科，从历史、数学、工程到体育。

These are the two strategies that are the most widely applicable to students at different stages within their education and also across different subjects, from history to math to engineering To sport.

从心理学、乐器学习到舞蹈，等等。

To psychology To musical instrument learning To dancing, and so on.

那我们先来谈谈间隔练习。

So let's talk about spaced practice first.

间隔练习的概念，也就是把学习分散在一段时间内，与你可能熟悉的临时抱佛脚正好相反。

The idea of spaced practice or spacing out your studying over time is the opposite of something you might be familiar with cramming.

回想一下你最近参加的一次考试。

Think back to the last exam or test that you took.

你是花了几天时间，每天稍微学一会儿，比如每天半小时，持续几周？

Did you spend a while doing some studying a little bit over time, so maybe half an hour a day for a few weeks?

还是在考试前一天，花了整整一天，甚至熬夜学习？

Or did you perhaps spend one day right before the exam, a long, long day of studying, and then maybe even studying late into the night?

通常我们会发现，学生更倾向于第二种方法，或者至少他们默认选择这种方式，原因有很多，其中之一是我们都很受截止日期驱动。

Generally, find that students tend to prefer that second method, or maybe they don't prefer it, but certainly the one that they default to, simply because well, various reasons, but one of them is that we're all quite deadline driven.

当考试临近，比如明天就要考了，我们才会真正开始学习。

So when that test comes up and it's tomorrow, that's when we sort of get in gear to study.

在考试还没到来的几周里，说‘今天不用学那半小时了’要容易得多。

It's a lot easier throughout your, throughout the weeks when the test isn't coming up to say, oh, I don't need to do my half hour today.

哦，我待会儿做

Oh, I'll do

明天再做。

it tomorrow.

我会在周末加倍补上。

Well, I'll I'll double up over the weekend.

如果你一直这样反复下去，最终在考试前你根本没怎么学习，只能临时抱佛脚。

And if you keep doing that over and over again, eventually you end up right before the test not having studied very much and needing to try to cram.

而间隔练习恰恰相反。

And space practice is the opposite of that.

它涉及在考试前至少几周的时间里，每天抽出一小段时间进行练习。

It involves setting aside small chunks of time to practice over a period of at least a few weeks leading up to the exam.

关于间隔练习，即使你花在间隔学习上的总时间与最后一天突击学习的时间相同，你也更有可能在考试中记住更多内容。

Now, the thing about spaced practice is that even if you spend the same amount of time studying that information spaced out as compared to cramming it on that last day, you are likely to remember more of it on the exam.

所以实际上，你并不会学得更多，只是把同样的学习时间分散到更长的周期里。

So in reality, you won't be studying more, you'll be studying the same amount of time but spread out over longer.

当你把学习时间分散在更长的周期里，你在相同的时间内学到的东西会比临时抱佛脚更多。

And when you spread out your study episodes over longer periods of time, you learn more in the same amount of time than you would if you crammed.

间隔学习的另一个好处是，你所学的内容会变得更加持久。

The other benefit of spacing is that the stuff that you're learning actually becomes more durable.

你是在为长远做准备，而不仅仅是为了眼前的考试。

You're learning for the long term, not just for the test right now.

很多时候，我们最关心的只是眼前的这次考试。

And a lot of times we are really mostly worried about the test right now.

所以如果考试就在明天晚上，你只想赶紧把内容塞进脑子里，通过考试就好，根本不在乎之后能不能记住，或者那可能是你未来自己的问题。

So if it's the night before an exam, you just wanna cram it in, get through the test, and you don't really care if you remember it later, or maybe that's, you know, your future self's problem.

但事实上，你迟早会再次用到这些知识，哪怕只是同一门课的下一次考试，或是明年另一门相关课程，甚至仅仅是一个学期之后。

But in reality, eventually you're going to need that material again, even if it's just for the next test in that same class or another class that's related in the following year or even just a semester later.

我敢肯定，你的老师或教授总是告诉你，无论继续求学还是步入职场，你都需要这些知识，但有时候很难相信我们真的会用上这些内容。

I'm sure your teachers or professors are always telling you that you need this stuff as you continue either through schooling or into your careers, and sometimes it's difficult to believe that we will actually need this stuff.

但最终，哪怕只是为了通过这一门课、这一个学期，你所学的信息也至少需要在学期结束前保留下来，而理想情况下，你学到的东西应该能伴随你一生。

But ultimately, even if it's just to get through this one class, this one semester, the information you're learning, you need to retain at least through the semester to get through the class, and ideally, you'll be learning things that you can use throughout your life.

当然。

Absolutely.

间隔练习的问题在于，根据其本质，你无法在最后一刻才决定去做。

The issue with spaced practice is that it's unfortunately not something you can decide to do at the last minute by its very nature.

这需要你在考试之前很早就规划好。

This is something that you need to plan out before, well before, the exam comes up.

有什么好方法可以做到这一点吗？

What is a good way to do this?

我们通常会建议学生查看自己的日程，看看哪里可以安排一点学习时间。

Well, we tend to ask our students to take a look at their schedules and see where they can fit in a little bit of studying.

你可能会想知道，我应该学习多久呢？

Now you might wonder how much studying should I do?

需要一小时、两小时，还是半小时？

Does it need to be an hour, two hours, half an hour?

这是我们给学生的建议。

Here's what we say to our students.

我们说，如果你现在对于几周后就要到来的考试每天零分钟都不学，哪怕你每天只增加几分钟，也比零强得多。

We say, look, if right now you're doing zero minutes of studying every day for this test that's coming up in a few weeks, even if you added minutes per day, that's still infinitely more than zero.

说实话，如果你在日程中挤出五分钟，一旦真正开始学习，你很可能会多学一会儿。

And in all honesty, if you add five minutes to your schedule, you're likely to perhaps continue a bit longer once you actually get into it.

所以我们建议你安排一个你觉得合理的时间段。

So we recommend setting aside some amount of time that seems reasonable to you.

别承诺说每天要学两小时，持续一个月，因为这很可能做不到。

Don't commit and say you're going to do two hours of studying a night for a month because that's probably not going to happen.

所以选一个现实的时间量，比如每隔几天学半小时，在这段时间里，你真的会为即将到来的考试或小测复习。

So some realistic amount of time, perhaps half an hour every couple of days or so, and during that time during that time you're going to be actually studying for the upcoming exam or quiz.

不是指明天就要考的那场，而是指稍后才会来的那场。

Not the one that's coming up in a day or so, but the one that's coming up a bit later.

这并不是自然发生的，所以你真的需要自律，下定决心去坚持。

This is not something that naturally occurs, so it really is something that you 're gonna need to get disciplined about and try to actually commit to.

关键是拿出你的计划本或日历，如果你有在线日历也没关系，真正地把时间预留出来，比如：这三十分钟我要用来复习历史，这四十五分钟我要用来学数学。

And the key is to really take out your planners or calendars if you have an online calendar, that's fine too, and actually block off the time and say, this is the thirty minutes I'm going to spend studying for history, or this is the forty five minutes that I'm going to spend studying for math.

因为当你预留出这段时间后，就更容易把它融入你的日程中。

Because when you block off that time, it makes it easier for you to then work it into your schedule.

你不太可能再安排冲突的活动。

You're less likely to end up action double booking yourself.

是的。

Yeah.

所以我们可以试一试，坚持一周，然后看看你的日历，检查你实际完成了多少。

And so we could do this, try it out for about a week, and then look at your calendar and see what you actually did.

记录下你实际学习的时间，是按计划进行了，还是有其他事情打断了你。

So take a log of when you actually did study as planned or whether something came up and stopped you from doing it.

或者你可能计划在午夜学习，但后来发现那并不是你学习的最佳时间。

Or perhaps if you tried to study but you had planned a study session for midnight and then realized that that's not the best time for you to be studying.

如果你的日程不适合你，就做出调整。

And if your schedule isn't working for you, make adjustments.

如果你一直预留学习时间却总是不得不取消，这不仅毫无意义，而且会让人沮丧，进而打击你的积极性。

It's it's really useless and and honestly kind of depressing and and is going to discourage you if you keep blocking off times and then having to skip all of those times.

这就像是去健身房一样。

So it's sort of like going to the gym.

如果你决定每天早上上学前去健身房锻炼一小时，除非你是运动员，否则很可能做不到。

If you decide that you're going to go to the gym every morning for an hour before going to school, probably, unless you're an athlete, that might not happen.

或者如果有一周没去，可能会让你非常气馁，觉得自己根本就不是那种能去健身房的人。

Or if it's if it's something that doesn't happen one week, it can be very discouraging, and you feel like, oh, well, I'm just not a person who can go to the gym.

但事实未必如此。

Well, that's not necessarily true.

你只需要找到最适合自己的时间。

You just have to find the time that's best for you.

所以，如果你把学习时间安排在清晨很早、深夜，或者下午你通常特别疲倦的时候，而这些安排并不适合你，那就下周试试别的安排。

So if you are scheduling your study sessions for very, very early in the morning or very late at night or at this time in the afternoon when you tend to get really tired and that's not working for you, try something new the next week.

目标是不断调整，直到找到一个适合你的日程，让你能够分散地、成功地完成课程学习。

The goal is to keep playing with it until you get to a point where you have a schedule that works for you so that you can successfully study for your courses spaced out over time.

从长远来看，这会为你节省时间。

And in the long run, it's going to save you time.

所以一个不错的方法是，如果你有一门课安排在周一，理想情况下，你应该在周一晚上好好睡觉，因为睡眠非常重要，然后在周二再复习一遍这些内容。

So a good way of doing this would be if you have a class, let's say, on a Monday, ideally what you would do is sleep on Monday night because sleep is very important, and then study that information again, say, on Tuesday.

不一定要非得是周二，关键是中间要隔一晚睡眠，这样有助于巩固记忆。

It doesn't have to be exactly Tuesday, but the idea is that you're leaving a gap of sleeping in between, which is helping you consolidate the memories.

好的。

Okay.

所以你已经安排好了时间。

So you've blocked off your time.

你已经确定了学习的时间，但你到底要在学习时做些什么呢？

You've figured out when you're going to study, but what in the world are you actually going to do while you're studying?

我们还没谈到这一点。

We haven't gotten to that.

我们一直在不停地讨论时间安排。

We've just been going on and on about scheduling.

我们之前说过，有两种非常有效的方法。

Well, we said there are two strategies that are really effective.

一种是分散练习，另一种是提取练习。

One being spaced practice, the other one is retrieval practice.

提取练习的核心理念是尝试将信息从脑海中唤起。

And the idea behind retrieval practice is to try to bring information to mind.

试着回忆你已经学过的内容，你可以把它写下来，或者大声说出来，也可以教给班上的朋友，或者你的狗、猫、乌龟——随便谁，只要确保你在主动输出这些信息，将其唤起并以某种方式表达出来。

Try to produce the information that you've already learned, and you can either write it down or you can say it out loud or you can teach a friend maybe who's in the class or maybe, you know, your dog or your cat or your turtle, really whoever, just make sure that you're producing this information, bringing it to mind, and then producing it in some way.

重要的是，你要把书本、笔记和其他所有课程材料收起来，尝试仅凭记忆回忆这些内容。

The important thing is that you put your books and your notes and all of your other course materials away and try to produce these things from memory.

你不应该只是反复看笔记或课本。

You don't want to just keep looking at your notes or looking at your book.

你要自己主动回忆并输出这些内容。

You want to produce it on your own.

当然，实现这一点的一个明显方法是做一套练习测验。

And of course, one obvious way of doing this might be to take a practice quiz.

如果你的教授或老师提供了某种学习指南供你自测，那一定要好好利用。

So if your professor or teacher has given you access to some some kind of study guide that you can use to quiz yourself, then definitely do that.

如果你没有这样的资源，也可以直接拿一张白纸，试着凭记忆写下关于某个主题的所有内容，之后为了确认自己是否记全或记准了，你可以翻看教科书，看看是否存在遗漏或错误之处。

If you don't have access to anything like that, you can also just literally take a blank piece of paper and try to write down everything you can remember about a particular topic from memory, and then afterwards what you would do to check to make sure that you got things correct or didn't miss things, you would take a look at your textbook and see whether there are some gaps or some inaccuracies.

所以有趣的是，我们会问学生是否真的这样做，结果发现有一小部分学生会说他们确实做练习测验，也许你就是其中之一。

So it's interesting to ask students whether they actually do this, and what we find is that a few students will say that they do practice tests, and maybe you're one of them.

但当我们进一步问学生为什么要做练习测验时，他们通常会告诉我们：我想知道我懂什么、不懂什么，然后才能有针对性地学习。

But if we then ask students why they do the practice tests, they tend to tell us, well, I want to know what I know and what I don't know, and then I can study.

但我对测试的看法恰恰相反。

I like to think about testing as the opposite of that.

我认为参加考试本身就是一种学习，当你通过做测验把信息从记忆中提取出来之后，再对照教科书检查自己答对了还是答错了，从而获得反馈。

I think of taking a test as studying, and then once you've studied by taking the quiz, because that's actually bringing information to mind from memory, then you can check-in the textbook to see if you got things right or wrong and give yourself feedback.

这和很多人对学习和考试的理解恰恰相反。

That's kind of the opposite of how a lot of people think about studying and testing.

我们通常认为是先读教科书学习，再通过考试来检验是否掌握了内容。

We think about studying the textbook then checking that we know it on a test.

而我更倾向于把做测验视为学习本身，把翻看教科书当作检验环节。

I like to think about taking the quiz as the studying, and then looking at the textbook as the check.

因为研究表明，将信息从脑海中提取出来确实有助于你学习这些信息。

Because the research really does show that bringing the information to mind is helping you learn that information.

这让你以后更容易记住它，也让你以后更容易在新情境中运用它。

It's making it easier for you to remember it later, and it's also making it easier for you to apply it in new situations later on.

这能产生灵活且持久的学习效果，而这将帮助你应对即将到来的考试以及未来的各种测试。

It's producing flexible and durable learning, which is what's going to help you on your upcoming tests and in tests on tests in the future.

需要注意的是，这样做会感觉很难。

One thing to note is that it's going to feel hard to do this.

如果你习惯于阅读和反复阅读课本，每次你再次阅读某一章节时，都会觉得越来越容易。

If you're used to reading and rereading your textbook, what happens is that every time you read a particular section for the next time, it starts feeling easier and easier to read it.

但当你练习回忆或从记忆中提取信息时，刚开始可能会觉得相当困难。

But with practicing retrieval or bringing information to mind from memory, at first when you start doing that, it might feel pretty difficult.

你可能会发现记忆中有不少空白，无法回忆起太多内容，但重要的是不要因此失去信心，觉得‘这对我没用’，然后又回到阅读和反复阅读的老路上。

You might have some gaps in your memory and not be able to recall much, and the important thing here is not to sort of lose confidence and say oh, this doesn't work for me, and go back to reading and rereading.

你努力从记忆中提取信息时所经历的这种困难——并且希望你能成功——实际上会带来更长远的学习效果，即使它感觉更吃力。

That difficulty that you're experiencing of trying really hard to bring the information to mind, and hopefully, of the time succeeding, is actually going to create more learning in the long run, even if it feels more difficult.

我喜欢告诉我的学生这样想。

I like to tell my students to think about it this way.

你更希望哪种情况？

Which would you rather have?

一种你在家试图在一张空白纸上写下信息却很吃力的情况？

A situation where you're at home trying to write down information on a blank sheet of paper and struggling?

也许你只回忆起一半，甚至不到一半。

Maybe you're only recalling half of it, maybe not even half.

但之后你可以回头查看课程材料，找出自己遗漏的部分，再试一次。

But then you can go back and look at the course material, figure out what you've missed, and try again.

你更希望在家经历这种困难吗？

Would you rather that, have that difficulty at home?

还是你希望在参加考试时才遇到这种困难——你坐下来答题，却突然想不起来，心里想：糟了。

Or do you want to have that difficulty when you get in to take the test or exam where you're sitting down and you're trying to answer questions and you're like, shoot.

我不知道。

I don't know.

我想不起这些信息。

I can't bring this information to mind.

很困难。

Struggling.

很困难。

Struggling.

但到这个时候，已经太晚了。

But at this point, it's too late.

你不可能再回去查看课程资料了。

There's no way for you to just go back to your course materials and look.

那算是作弊，会带来另一大堆问题。

That would be cheating, which has a whole whole other set of problems.

对吧？

Right?

你更希望在什么时候遇到困难？

Where would you rather it be difficult?

当你在练习时，这并不算数，或者至少不像在真正重要的考试时那样算数。

While you're practicing and it doesn't really count or at least it's it doesn't count in the same way or during that test when it really matters.

另一个非常贴切的类比是想想体育运动，特别是长跑运动员。

Another analogy that works really well is to think about sports or specifically to think about running, distance runners.

我在高中时经常练习长跑，所以我会用这个作为例子。

When I was in high school, I did a lot of distance running, so I'll use that as an example.

如果你准备参加一场长跑比赛，比如五公里或十公里，你不会只靠慢走来训练。

If you're getting ready for a long race, say you're going to run five kilometers or 10 kilometers for some sort of competition, you wouldn't practice only by walking really slowly.

你可能会做一些步行。

Now you might do some walking.

对吧？

Right?

这对你仍然有好处。

That's still good for you.

它仍然能让你活动起来。

It still gets you moving.

就像我们在讨论提取练习时一样，你仍然会做一些重读和复习材料的工作。

Just like when we talk about retrieval practice, you're still doing some rereading and some looking over your material.

但你真的需要达到能够‘跑步’的阶段。

But really, you need to get to a point where you're able to run.

也许不是全程跑，也不是一下子把所有内容都掌握，而是分时段间隔练习，但你仍然必须练习‘跑步’，才能在比赛中表现出色。

Maybe it's not the full distance, maybe it's not, you know, everything all at once, you're doing it in spaced out intervals, but you still have to practice running in order to get good for the race.

提取练习和学习也是如此。

Retrieval practice and learning is the same way.

你需要练习主动回忆信息，以便真正擅长提取信息并在之后加以运用。

You need to practice bringing the information to mind so that you're really good at bringing the information to mind and applying it later.

所以要把那些练习测验看作是对最终考试的演练，真正练习展示你所学的内容。

So think of those practice tests as practice for ultimate exams and really practice demonstrating what you're learning.

如果你遇到困难，就像在体育训练中一样，你可以放慢速度，重新复习材料，但你必须逐步重新回到提取练习，努力产出你所掌握的知识。

And then if you struggle, just like you would if you're practicing for a sport of some sort, you can slow down, you can look over the material again, but you need to work your way back up to practicing retrieval, trying to produce what you know.

所以总结一下，我们已经讨论了两种策略。

So just to recap, we've talked about two strategies.

第一种是分散练习，即在一段时间内将学习内容分散开来。

The first is spaced practice where you're spacing out information or spacing out studying over time.

第二种是提取练习，即从记忆中主动回想信息。

And the second is retrieval practice, which is bringing information to mind from memory.

将这两种方法结合起来，我们可以称之为分散提取练习。

And the way to combine these would be something that we'd call spaced retrieval practice.

想象一下，你把学习分散在几周或一个月内，每次坐下来学习时，你实际上是在自我测验，或者以其他方式尝试回忆信息，比如向朋友描述它。

So imagine you're spacing out your studying throughout a few weeks or a month, and then each time you sit down to study what you're actually doing is quizzing yourself or trying to recall the information in some other way like describing it to a friend.

现在，你就结合了分散练习和提取练习的优势。

Now you're combining the benefits of spaced practice and retrieval practice.

这两种策略配合起来效果非常好。

And these two strategies work really well together.

如果你打算从少数几种策略开始——我们非常推荐这样循序渐进，而不是试图一次性彻底改变所有习惯——那么你应当从这两种开始，因为它们相对而言最有效。

And if you're going to start with just a couple strategies, which we really recommend, starting out slow rather than trying to overhaul everything all at once, you would wanna start with these two because they are the most effective comparatively.

我们也很清楚，仅仅听一集播客，你是不可能掌握关于分散练习和提取练习的所有知识的。

We also know that just by listening to one podcast, you're not going to have learned everything that there is to know about spacing retrieval.

你可能需要再听一遍这个播客，或者如果你想要其他形式的资源，我们的网站 www.learningscientists.org 上有很多资料，你可以找到描述这些策略的海报。

You may need to revisit this podcast again, or if you want another format of resources, we have a lot of things on our website, www.learningscientists.org, and you can find posters that describe the strategies.

你也可以访问我们的博客，博客里有大量关于如何使用这些策略的信息。

You can also check out our blog, and the blog has a lot of information about how to use the strategies.

在节目笔记中，我们会提供一篇博客文章的链接，其中讨论了学生如何最有效地使用我们的网站。

And in the show notes, we'll link to a blog post where we talk about ways that students can use our website most effectively.

两周后，我们将推出另一期节目，讨论另外四种非常有效的策略：交错练习、精细加工、具体实例和双重编码。

In two weeks, we'll be coming out with another episode where we talk about the other four strategies that are very effective, interleaving, elaboration, concrete examples, and dual coding.

感谢收听。

Thanks for listening.

《学习科学》播客由威康信托基金会资助。

The Learning Scientist Podcast is funded by the Wellcome Trust.