新的一年如何提升记忆力，记忆冠军教你小技巧

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有着惊人的记忆力，他能在15分钟之内记住217个人的姓名。在这里，他会教我们一些他的小技巧，帮助我们在日常生活中提升记忆力。包括记住自己的购物清单和停车地点。

See—Link—Go

看-联系-行动

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的记忆技巧可以总结为这三步。他是这样简单解释这个过程的：“看到信息（形成脑内图像）；将图片联系到一个地点；然后行动。可以尝试搞笑化或者疯狂化这样的联系使其更容易记忆”

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.

接下来应用一下上面提到的方法来记住停车位。如果你把你的车停到一个很大的停车场，你需要记住其所在的楼层。比方说它在第四层，Dellis建议把数字转变成一个图像。你需要“看”到一艘小帆船，因为它看起来和数字4很相似。接下来，在脑内的图像中把帆船和你的车联系起来。Dellis绘出的图像是一艘停在他的车内的帆船，帆船的一部分从车顶和窗户中探出了出来。最后一步是行动，通过加上一些无厘头、甚至是恶心的和动态的细节把你想象出的搞笑图片深深的印在脑海里。

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).

同样的方式也可以记住人的姓名。如果一个人叫Brain，Dellis可能会想象一颗大脑， 如果是Liz，就会是一只蜥蜴。“如果那个名字会让我想到特别是人或事，那我就会使用自己容易记忆的图像。” 他说，“如果是一个无法直接联系的名字，我可能就会把它分解成更小的音节来看看是否能让我想起任何东西（这通常很管用） 。

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.”

“这个技巧在古希腊时期就存在了！” Dellis说。这是一个通过和熟悉的地点相连接以在脑内按照顺序记住事物的方法。例如，Dellis通常借助一个房间，办公室或者是当地的公园。如果你想要按顺序记住所有国家领导人或者世界高峰的名字，你可以按照“看-联系-行动”的方法在脑中形成图片，并且将它们和你脑中使用的地图相连。“当你想要回忆起整个列表时，想一下你的路程图，那些图片就会出现了，” Dellis指导道，“有了整个路程图就你就能记住表单的顺序。听起来挺疯狂的，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在他的书中解释了如何使用路程法记住整张购物清单,这里是一个小案例：把你的大门想象称一大板瑞士臭芝士；前廊被一大波厕所用纸覆盖了；在客厅中，一个被切开的大奇异果正放在地上。如此以往，直到你的整个购物清单排满了你的屋子。当你去商店时，你就能通过想象整个路程来了解什么要买了。

Phone numbers

电话号码（数字文字图像记忆法）

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认为最好的记住电话号码的方式时通过建立一个系统将他们转化为字母，以便将他们变为文字。他在他的书中解释了具体的做法，并且建议更好的方式是将数字和图像联系起来。“比如711-2316是你的医生电话。711让我想到7-11便利商店，然后23和16让我想到乔丹和祖·蒙坦拿（美国橄榄球运动员）的球衣号码。所以我会想象乔丹和祖·蒙坦拿在7-11便利商店里玩儿篮球和足球的样子。为了和医生的号码相联系，我会继续想象他们都严重受伤然后医生赶来的场景。这样711-2316就和我的医生以一种好记的方式联系起来了。

Exercise and eat right

正确的饮食和锻炼

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.

除了训练和小技巧可以帮助我们更好的储存和获取信息，Dellis还建议要通过进行正确饮食和大量锻炼来照顾好负责记忆的大脑。“我训练的技巧可以在短时间内创造奇迹，但是想要长期维持我们认知功能，饮食和锻炼是很有影响力的因素。“他这样说道。”我的经验是，进行每日锻炼很重要。我每天早上会在健身房进行至少1个小时的训练。而在饮食方面，我每天会尽量食用含有DHA Omega-3脂肪酸的食物，这种脂肪酸会有助于认知功能的作用。我也会尽量减少糖类、碳水类和加工类这些明显可能造成脑部炎症的食物的摄取。“