斯科特·扬高-效学习合集(套装3册)电子书

总目录

如何提升专注力：手把手教你用7项改变打造10倍速效率人生

目录

训练大纲

外部改进

一、消除分心的事物

二、协商边界

三、优化日程

内部提高

四、渐进式训练

五、热身仪式

六、克服冲动

七、优化强度

现在就行动

Training Overview

External Improvements

1.Eliminating Distractions

2.Negotiating Boundaries

3.Optimize Your Schedule

Internal Improvements

4.Progressive Training

5.Warm-Up Rituals

6.Overcoming Impulses

7.Optimizing Intensity

Apply This Now

记忆的科学：掌握3个记忆核心过程轻松应对学习工作

目录

记忆为什么重要

所有记忆背后包含的三个部分

编码：将记忆内容输入大脑

学习的意向：你有多想记住对结果有影响吗？

加工深度：为什么如何加工信息决定了日后能记起多少

迁移适合性加工：考试取得好成绩的技巧

状态依赖：你的身体/心理状态如何影响记忆

情境依赖：为什么你的环境很重要

存储：把记忆保存在大脑中

痕迹减退：你的记忆随时间减退吗？

巩固与睡眠：让生理机能为你工作

干扰：学习新东西会阻断旧有的记忆吗？

间隔效应：学得更少，记得更多

检索：访问大脑中的记忆

激活扩散：获得对记忆的快速访问

检索失败：如果考试时卡壳了怎么办

练习测试：增进记忆最有力的办法

提高记忆力关键方法总结

注释

Why Memory Matters

The Three Parts Underlying All Your Memories

Encoding: Putting memories into the brain

Intention to learn: Does it matter how much you want to remember?

Depth of Processing: Why how you process information determines how much you'll remember later

Transfer-appropriate processing: The trick to acing your exams

State-dependence: How your physical/mental states drive your memory

Context-dependence: Why your environment matters

Storage: Keeping memories in the brain

Trace decay: Do your memories fade with time?

Consolidation and sleep: Let biology do the work for you

Interference: Does learning new things block your old memories?

Spacing effect: Study less, remember more

Retrieval: Accessing Memories in Your Brain

Spreading activation: Gain quick access to your memory

Retrieval failure: What to do if you get stuck in an exam

Practice tests: The most powerful technique for boosting memory

Summary of Key Methods for Enhancing Memory

注释

自控力实操手册：深入浅出200篇科学文献教你做自己人生的操盘手

目录

什么是自控力?

成功与自控力

幸福与自控力

你的自控力是有限的吗？

自我损耗模型

自控力的生物学极限

进化与自控力的失败

拥有强大自控力的秘诀

哪些自律策略不起作用？

抑制思想：想都别想

抵抗诱惑：说不。

自控力训练：意志力是肌肉吗？

为什么训练自控力不起作用

信念如何影响你的意志力

你对自控力的信念会改变你避免诱惑的能力吗？

自控力理论是如何运作的

改变你自己的自控力理论

动机：避免使用意志力

你是“必须”还是“想要”？

增强“想要”的动机

“诱惑捆绑”与自我奖励

使“诱惑”中的趣味贬值

识别自控冲突

“宽”范围：一次选择还是多次选择？

心理联结：今天是昨天的明天

调整个人特质以防止自控失败

自我肯定：直面自控冲突

重申你的自我完整性

如何使用自我肯定

解释与重新评价：重新定义自控冲突

解释：采用抽象或具象的思维模式

如何看到全局？

重新评价：改变诱惑的含义

正念：让欲望自由来去

正念欲望

正念饮食

正念解释

工作记忆：有策略地控制分心

消除分心

分散自己的注意力

生活方式：恶性循环还是良性循环？

低糖饮食

运动与自控力

什么是最好的运动？

运动的最佳强度是多少？

睡眠习惯

远视：你有可能自控力过剩吗？

“远视”的原因和后果

克服远视

重要建议总结

引用与参考

What is Self-Control?

Success and Self-Control

Happiness and Self-Control

Is Your Self-Control Limited?

The Ego-Depletion Model

Biological Limits to Self-Control

Evolution and Self-Control Failure

The Secret to Great Self-Control

Which Self-Discipline Strategies Don't Work?

Thought Suppression:Don't Even Think About It

Resisting Temptations:Just Say No.

Self-Control Training:Is Willpower a Muscle?

Why Training Self-Control Doesn't Work

How Beliefs Impact Your Willpower

Do Your Beliefs About Self-Control,Change Your Ability to Avoid Temptation?

How Self-Control Theories Work

Changing Your Self-Control Theory

Motivation:Avoiding Willpower

Do You Have To or Want To?

Bolstering Want-To Motivation

Temptation Bundling and Self-Rewarding

Make Temptation Less Fun

Identifying Self-Control Conflicts

Broad-Bracketing:One Choice or Many?

Psychological Connectedness:Today is Yesterday's Tomorrow

Adjusting Your Identity to Prevent Self-Control Failures

Self-Affirmation:Facing Self-Control Conflict

Reaffirming Your Self-Integrity

How to Use Self-Affirmation

Construal and Reappraisal:Reframing Self-Control Conflict

Construal:Adopting an Abstract or Concrete Mindset

How Can You See The Big Picture?

Reappraisal:Changing the Meaning of Temptations

Mindfulness:Letting Cravings Come and Go

Mindfulness of Cravings

Mindful Eating

Mindful Construal

Working Memory:Strategically Controlling Distractions

Removing Distractions

Distracting Yourself

Lifestyle:Vicious or Virtuous Cycle?

Low-Glycemic Diet

Exercise and Self-Control

What's the best kind of exercise?

What's the best exercise intensity?

Sleep Habits

Hyperopia:Can You Have Too Much Self-Control?

Causes and Consequences of Hyperopia

Overcoming Hyperopia

Summary of Key Advice

Citations and References