The so-called mental power is thought, an invisible force released by the brain tissue of living organisms

1. Attention.

Human Attention runs through all activities. As the saying goes: "Attention is the window to the soul." Psychological research shows that individual differences among students in learning are not entirely due to their different talents, but more importantly due to the differences in their attention when learning. It can be seen that high concentration ensures high efficiency. Necessary conditions for learning.

Concentration includes two aspects: First, macroscopic concentration, that is, always taking learning as the goal during campus study and life, devoting yourself to the study of various subjects, and not being shaken by various interferences or setbacks; On the other hand, it is micro-concentration, that is, focusing on the current learning and review content within a period of time, without being distracted or lazy, and maintaining long-term attention. For the former, it is generally possible to concentrate, but for the latter, it is not so simple and easy to achieve high concentration. Some students are often troubled by their inability to concentrate effectively or being distracted while studying and reviewing. So, how do you focus?

1. Clear goals When studying, you should always adhere to clear learning goals, that is, set a learning goal for yourself that is not distant or vague, but specific and clear that can be achieved quickly. For example: what should I master in class today, what aspects should I improve in, what kind of results should I get in this exam, how do I plan to arrange my review, etc. As long as you have goals in mind, when you shift your attention and think about these goals that are about to be achieved, you will generate willpower for them and overcome distractions. Of course, the more detailed the learning goals, the better, and the more specific they are, the more effective they are. They should also be set according to one's own situation. If it is unrealistic or copies others', it will ultimately be difficult to achieve the goals and produce negative effects.

2. Motto effect The boosting effect of mottos and aphorisms is very powerful. In fact, some of your own "handwriting" also has a unique dynamic effect. For example, when you are feeling down, frustrated, or having trouble concentrating, take a look at the "beat" in front of your bed and you will regain your confidence; when you relax and don't want to cry or work harder, take a look at the wall. With "persistence", you will be refreshed, confident, and devote yourself to learning.

3. Transfer adjustment As far as middle school students are concerned, they can basically learn consciously and actively. But learning itself is arduous, and a lot of knowledge is very abstract and boring. Learning these contents is often distracting. Therefore, in the learning process, you should intersperse the content that you are interested in or not interested in. When you feel bored or tired, you can temporarily abandon the current learning content and replace it with questions that interest you. Content serves as a transfer regulation object for persistence in learning and concentration. Usually, you should make a list of relevant subjects or chapters for backup.

In addition, timetables and bandwagon effects can also help you maintain concentration on the current learning or review process

2. Memory.

The elephant control method is to seize the two key points of physical and mental relaxation and confidence building, and conduct training to improve memory.

The training steps and specific requirements of the image control method:

The image control method is divided into a preparation stage and four steps of practice.

The preparation stage is to clarify the purpose.

First of all, you must make it clear what your purpose is to improve your memory and what your actual requirements are. It must be clear and specific.

It is not easy to do this. Many practitioners often give very general answers. They say: "My purpose is to improve memory." This answer will not work and you will not receive good training. Effect. There must be specific and practical requirements. This step must be done before improving memory training, so we call it preparation.

To achieve a clear purpose, you must seriously analyze yourself: what do you want to do, what kind of person do you want to be, and what do you want to achieve. What are the necessary conditions to achieve the above points? What abilities do you have, and which abilities are not enough?

Different types of people have different purposes. Generally speaking, the goals of students and teachers are different, and the specific goals of students in different grades are also different. Students in the same grade have different situations and different purposes.

Everyone must have a clear personal purpose. For example, the purpose of some students to improve their memory is: I want to improve my academic performance, I want to be admitted to a certain major in a certain university that I have longed for; I want to be a scientist in the future, etc.

After listing your thoughts, use the method of visual thinking to summarize and organize them, write them on cards, list them with charts, and look at them frequently to have an overall understanding of your own development. Always study on your own while looking at charts. What are you thinking about, what do you want to do, what are you pursuing, what abilities do you need to achieve your goals, etc. After the preparations are done, formal training will begin.

The first step is to make your body and mind relaxed and comfortable

First of all, relax your whole body and mind into a relaxed and comfortable state, thereby quieting your brain. Rest and restore tired brain cells, thereby improving brain vitality.

In principle, as long as you recall the "relaxing and comfortable" experiences you have had in the past, your body and mind will be in a relaxed and comfortable state.

In the image control method, the experience that can make people "relaxed and comfortable" is called the basic image. The corresponding exercises are called basic exercises. During this step of practice, you should pay attention to the following two aspects: first, precautions before practice; second, practice essentials.

8 Things to note before practicing

1. When starting to practice, try to reduce external stimulation to the human body. It is best to take off or loosen glasses, belts, watches, shoes, etc. The practice location should be relatively quiet, ventilated, with moderate temperature and light. As the practice progresses and a habit is formed, you can also practice under environmental conditions such as sitting in a bus or staying in a classroom.

2. At the beginning of the exercise, it is best to use the standard posture. Once you get used to it, you can use any posture. : The posture adopted should not cause discomfort, so as not to affect the relaxation effect. The commonly used postures are leaning or two sitting postures.

Leaning style: Sit on an easy chair or sofa, lean your back and head on the cushion, and make your legs parallel to the ground, not hanging in the air, so that your legs are relaxed and comfortable.

Put both arms on the armrests, palms down, and ask your shoulders to be relaxed and natural. The legs should be about shoulder-width apart.

Sitting style: It doesn’t matter what kind of chair you use. You can also use a stool, or as long as there is a place to sit.

The chair should be at a suitable height. Generally, it is required to put your feet on the ground and hang in the air, relax your shoulders, and lean your head slightly forward. At this time, completely stretch your body and head to eliminate the tension in your body. , so you can achieve a good posture.

Put both hands palms down on the bold, keeping them from touching each other. The legs are naturally separated and comfortable.

In addition, you can also use standing, sitting, cross-legged sitting, etc. This depends on personal habits.

3． The exercise is performed with eyes closed at the beginning, and the required image can easily emerge, and the training effect is good. When you can master the image after getting used to it, you can practice with your eyes open.

4. When practicing, you generally use your usual breathing method, but before starting to practice, you should take 3 to 5 abdominal breaths to calm your brain.

How to do abdominal breathing will be introduced below.

5. When you enter silence, the basic image that appears in your mind should be the image that makes your body and mind most "relaxed and comfortable" in your past experience. Never appear to be associated with unpleasant things.

For example, resting comfortably on a beautiful lawn and bathing in the sunshine happily may be a good feeling for ordinary people, but some girls may feel unhappy because they are afraid of gangsters, which may cause bad feelings. result. So it depends on individual circumstances.

6. The best time to practice is morning, noon and evening. It is ideal to practice three times after getting up in the morning, after lunch, and before going to bed. If you can't do it three times, you should practice it at least once a day. After an average of about three months of practice, you can master the entire process of image control. The important thing is to keep practicing every day.

Each practice time is 10 to 15 minutes.

Basic essentials of (-) practice

First, relax your mind.

According to the above precautions, after the basic posture is correct, stretch your arms and feet forward as much as possible, and at the same time use all your strength to make your hands and feet tremble.

When your hands and feet are fully stretched out, suddenly stop exerting force. At this moment, you can immediately feel all the muscles of your hands and feet relax. You have to grasp this relaxing feeling and maintain it.

Repeat the above exercise again, you can do it with your eyes closed. Then immediately enter abdominal breathing, open your mouth slightly, slowly exhale the air in the lower abdomen, slowly contract the lower abdomen, and after exhaling all the air, stop breathing for a second or two. Then, while slowly inflating the lower abdomen, quietly inhale air through the nose until you can no longer inhale, and then stop breathing for a second or two.

Repeat 3 to 5 times according to the abdominal breathing method. Then enter the normal comfortable breathing method.

Then create a relaxed and happy image in your mind. Images such as: I feel as comfortable and relaxed as if I had taken a bath, I feel as happy as when I listen to my mother telling stories, etc.

While the image is emerging, recite silently 2 to 3 times in your mind: My heart is very quiet, my heart is very quiet. Due to the promoting effect of silent meditation, my heart has indeed become quieter. Gradually, the whole body and mind reach a relaxed state, feeling relaxed and happy.

There are other ways to relax, from partial body relaxation to overall relaxation, as well as 6 deepening practice methods. I will not introduce them one by one here. Generally speaking, you only need to master the above basic exercises.

The second step is to bring up good images from the past in your mind.

In this step of practice, two images should emerge in the mind:

One is a good image of the past of the object being remembered. The so-called memorized object refers to the practitioner's goal of practicing memory, such as students improving academic performance, improving rankings, etc.; salespersons should remember product names and prices; telephone operators should remember relevant phone numbers, etc. Good images to improve academic performance include: I once scored 100 points in a math test and ranked first in the class; I did a particularly good essay and received special praise from the teacher, etc.

The second is a good image of the past in memory itself. The so-called memory itself refers to the good image of the practitioner's memory. For example: Before taking the foreign language test, I could remember 300 English words in one night. I remember a certain thing very clearly, even though it happened many years ago.

When a good image memory from the past reappears, you will have a sense of self-confidence that "you will definitely remember it", and it will also make you interested in the object of memory. At the same time, it will also prompt you to find some effective memory strategies and methods, such as what we have already mentioned in the textbook: the memory effect is good after understanding; the effective review strategies according to the rules of forgetting are good; the combination of reading and recall is good. etc.

In short, in the second step of practice, you need to master three key points to improve memory.

(1). Make you confident that "you will definitely be able to remember"; (2). Make you interested in the memory object; (3). This enables you to discover memory strategies and methods that suit your own characteristics.

Specific operation methods:

1. If you close your eyes for about a minute, you will feel relaxed and comfortable before you can start the second step of practice.

2． In the study and life, there have been many good images about the objects to be memorized and the memory itself. It is necessary to recall the ones with the deepest impressions and write them down on the cards one by one for selection and use.

3. Among the good images written down one by one, try to choose three or four things that have happened recently, which will make a more profound impression.

The good images selected in this way should appear in your mind for about 5 minutes every day. .

The third step is to create a good image of the future in your mind.

That is to say, you have to picture this image in your mind: "The purpose of improving memory is. Your future opens up a bright future. ”

For example, for students, it can have the following image:

My learning efficiency and academic performance have greatly improved, and I have become an excellent student.

I I will be admitted to an ideal senior high school and be an outstanding student.

I will be admitted to an ideal university and be a college student with excellent grades.

I will be admitted to an ideal university. Graduate students or overseas graduate students, ah! How interesting!

I will be an excellent engineer... and my social status and role will be recognized and respected by society.

The image of the future discussed here has the same meaning as the clear purpose of the preparation phase.

In short, in the third step, you need to master three key points to improve memory: (1) You generate strong motivation, (2). Connect you with pleasant things; (30). Can stimulate brain cells.

Specific operation methods:

1. This step is to identify the role that improving your memory will play in the future and to make it deeply rooted in your mind. This step should be done after a good image of the past has emerged in your mind. It can come to mind for about 5 minutes at a time.

2． You should write down the goals and functions you can think of one by one, or make a "my future plan", list it with cards or charts, and link the improvement of memory with creating a better personal future, and the effect will be will be better.

3. Personal future goals should be as vivid as possible and often appear in the mind during practice to motivate individuals. ,

4. If possible, you should not go on an on-site inspection, such as visiting an ideal middle school or university, and talk to relevant professionals about the characteristics and requirements of the profession, etc., to establish a more profound image of the future.

The fourth step is to emerge the overall image.

This step requires you to make an overall image of the object being remembered or the problem to be solved. For example, if we study a Chinese lesson or a geography lesson, we must form an image of the structure of each part of the text one by one, and then form an overall image in our mind.

This step can enable you to understand the mastery of each part. The parts that have not emerged are the parts that have not been mastered. You should re-understand and understand the text according to the text until a complete image is formed.

This step requires you to use images to grasp the memory object, rather than relying on language. Using the method of presenting the overall image can make up for the lack of language expression, make the impression more profound, and have a better memory effect.

Research shows that it is much easier to use images to memorize than to simply use language. The memory effect is good, and it will be much easier to recall the images of things in the future. Therefore, it is important to remember what you want to remember. It is very important to try to get an overall image of something in your mind.

When doing the step of emerging the overall image, you should pay attention to the following points to improve memory: 1. Observe the memory object carefully; 2. Fully understand the content of the memory object; 3. Use images to grasp the objects of memory; 4. Memorize while anticipating the outcome.

Specific operations and precautions:

1. After completing the preparation stage, it will take about three months to complete the first three steps. Of course, some people may be faster, depending on the actual results. Then do step four carefully. After you master the first few steps, you still need to practice them once a day as brain gymnastics. In this way, the memory effect will be greatly improved by using the overall image of the memory object to remember the words.

2． The practice of image making is not limited by age or occupation.

3. When doing each of the steps above, combine improving memory with concentration. Without concentration, memory cannot be improved, so the two are inseparable.

4． Each practitioner must connect with his or her personal characteristics to find out his or her good image and future plans, otherwise it will be difficult to achieve results.