從文字到心靈：當翻譯遇上健康思維｜When Translation Meets a Healthy Mindset

 譯者導言 | Translator’s Preface

在翻譯這篇〈改變心念，就能改變健康〉時，我想起許多關於「心」的比喻——它既是思維的所在，也是感受的起點。這篇文章不僅談論心理學上的「樂觀思維」，更提醒我們：思考的方式會在不知不覺中，塑造身體的狀態與生活的品質。
在譯文的過程裡，我試著保持一種平靜與覺察，讓每一句文字都像一次呼吸，柔和而真誠。翻譯不只是語言的轉換，也是一種自我練習——學習在字裡行間，找回那份對生活的信任與溫度。

While translating “Improve Your Mindset, Improve Your Health,” I was reminded of how the word mind carries both thought and feeling—it is where reflection begins and healing takes root. This article speaks not only of optimism as a psychological concept, but also as a gentle reminder that the way we think quietly shapes the way we live and feel.
Throughout the translation process, I tried to stay mindful and calm, allowing each sentence to breathe softly and sincerely. Translation, to me, is more than a linguistic act; it is an exercise in awareness—a way to rediscover warmth, trust, and balance within the rhythm of words.

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📚 原文出處：

Matteo, A., & Friedell, D. (2024, June 17). Improve your mindset, improve your health. Voice of America. https://learningenglish.voanews.com/a/improve-your-mindset-improve-your-health/7653527.html

✍️ 譯者Translator：許甄芸（Calista Hsu）

⚖️ 版權聲明：本譯文僅作為學習與非商業用途。原文著作權歸原作者所有，翻譯已取得授權 / 或標註「僅為教育用途翻譯」。

🔍 譯者註：部分語句為了語意流暢略有改寫，非逐字直譯。

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改變心念，就能改變健康

From VOA Learning English, this is the Health & Lifestyle report.

從美國之聲學英文，這是健康與生活風格的報導。

布瓦尼王子從不認為自己是一個負面的人。但在他經歷一個月去三間醫院後，讓他重新思考自己在面對生活的想法和心態。

在2018年五月前，布瓦尼還健康。他曾住在紐約，在他自己創辦的公司工作。布瓦尼王子每天都會抽空騎腳踏車。因為她常感到焦慮。有天，他的健康開始出現狀況。他幾乎無法走路。也無法看清視線。並且他的血壓突然急遽上升。

在醫院的急診室，醫生懷疑他已經中風了。但他們始終沒有發現他的病因。

 一位布瓦尼王子要好的朋友坦言布瓦尼有負面的心態。他經常不相信事情會往好的方向走。朋友表示布瓦尼可能已經筋疲力盡了。布瓦尼描述這位朋友是他的朋友裡面「最樂觀的人之一」。

布瓦尼一康復後，就說他「開始對這個世界看待的眼光有所不同了」。他開始深沉、冷靜並且有意識目的的呼吸。他開始每天早上感恩自己還活著。他也透過共同創立一家非營利組織──「Asana Voices」，一個南亞裔支援團體──找到了自己生命的意義。

 在那幾年之後的幾年裡，他再也沒有類似這樣的健康問題。他把這一切歸功於自己新的正向心態。

「在經歷了一場改變人生的重大事件之後，」他說，「那有點迫使我變得樂觀起來。我甚至無法想像自己還會像當時那樣生活。」

更長壽、更健康的人生？

這些年來，大量的研究顯示正向心態與良好的健康之間的關聯。

 專家指出，長期以來用來衡量一個人樂觀程度的標準，一直是1994年發表的生活導向量表(修訂版)當中的10個問題。

量表中的問題包含：

• 在不確定的時刻，我通常會期待最好的結果。
• 對我來說，放鬆是很簡單的事。
• 我很少數算發生在我身上的好事。

受試者以0到4等級來作答。0表示你對該說明「非常不同意」，且4表示你對該說明「非常同意」。

 

 「樂觀主義代表一種信念——相信好事會發生，或認為未來會變得更好，因為我們能掌控那些重要的結果。」哈佛人口與發展研究中心研究員古賀早見（Hayami Koga）這樣說。

  她是2022年一項研究的主要作者。該研究發現，樂觀與更長壽以及活過90歲的機率增加有關聯。

 而在另一項於2024年5月發表在《美國醫學會精神醫學期刊》（JAMA Psychiatry）的研究中，古賀與其他研究人員發現，樂觀的人在年老時，身體狀況通常也較佳。在這項為期六年的研究中，他們追蹤了5,930名已進入更年期的女性。

古賀說：「我們知道，越樂觀的人越可能過著更健康的生活，包含養成健康的飲食習慣與規律運動。」

 

我能學會成為樂觀的人嗎？

有些人天生就比較樂觀。不過，這是可以學習的——紐約大學精神科教授蘇・瓦瑪（Sue Varma）這樣說。她同時也是《實用樂觀主義：非凡幸福的藝術、科學與實踐》（Practical Optimism: The Art, Science, and Practice of Exceptional Well-Being）一書的作者。

瓦瑪指出，她的著作是以「正向心理學」創始人之一──馬丁・賽利格曼（Martin Seligman）的研究為基礎發展而成。

她表示，樂觀訓練可以提升生活滿意度並減少焦慮。瓦瑪接受美聯社訪問時提到，有些人天生不是積極樂觀的，而是偏向悲觀；但他們仍能學習一些方法，幫助自己用更正向的方式看待世界。

 瓦瑪說：「即使你不是那種天生就覺得『杯子是半滿』的人，你仍然可以學會這些技巧。」「看杯子半滿」代表帶著希望與樂觀看待情境；而「看杯子半空」則意味著較消極或悲觀的態度。

那麼，「杯子半空」的人該如何學習成為樂觀者呢?

瓦瑪建議，首先要觀察自己如何面對不確定性。你是否容易焦慮，總擔心最壞的情況會發生？如果是，那就試著換個角度重新思考這件事。她建議問自己幾個問題：這件事情裡有沒有一絲希望或轉機？這是可以解決的問題，還是應該學會接納的事實？

 接著，瓦瑪會請她的病患想像最理想的結果，並一步步描繪通往那個結果的路徑。她會要求對方詳細描述每個步驟，直到問題被解決，然後再為自己的努力慶祝。透過這樣的過程，人們往往會變得更正向，也更有力量去面對困難與挑戰。

  尋找「意義」的力量找到人生的意義也有幫助。有些人選擇參與志工服務；若沒有時間做志工，也可以在工作中融入自己的興趣——例如，組織同事一起外出活動、策劃小型聚會，這些都能為日常生活帶來新的連結與動力。

  另一個方法是學習新事物。不論是運動、樂器，或是語言學習，掌握新技能都能幫助我們暫時遠離負面思考，讓心智更靈活、更有彈性。

改變思維，不容易，但可以練習

瓦瑪提醒，改變心態並不容易，但「練習」是關鍵。
她說：「這是一組工具，也是一種心態。」
她每天都在實踐這種生活方式。

健康與生活報導
報導者：Anna Matteo、Dan Friedell
原文出自美聯社記者 Albert Stumm，經美國之音（VOA Learning English）改寫。

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📝 譯者手記

在翻譯這篇文章的過程中，我深刻感受到「語言」其實也是一種療癒的媒介。原文談的是「心態」與「健康」的連結，而在譯筆的流動之間，我也重新學會了如何與自己的內在對話。有時，一個簡單的詞語就能改變句子的溫度；同樣地，一個念頭也能改變身體的反應。譯者的工作，或許正如醫者——我們在字裡行間尋找最合適的節奏，讓意義與情感都能順暢地流動。

在這篇譯作裡，我刻意保留了原文的清晰與節奏，同時讓中文呈現出柔和的呼吸感。希望讀者能在閱讀的片刻之間，感受到一種安靜的力量：那是語言帶來的溫度，也是心境轉化的開始。

📝 Translator’s Note

While translating this piece, I realized that language itself can be a quiet form of healing. The original article explores the link between mindset and health, yet during the act of translation, it became a reflection on how we speak to our own hearts.Sometimes, a single word can change the tone of a sentence; in the same way, a single thought can transform the way the body feels. A translator, in this sense, works much like a healer—listening for rhythm, balance, and breath hidden within the text.

In this translation, I sought to preserve the clarity of the original while allowing the Chinese version to breathe with gentleness. I hope that, in reading these lines, you may feel a quiet strength—born not only from the words themselves, but from the calm that comes when the mind begins to soften.

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思考問題 | Reflection Questions

1️⃣How does having an optimistic mindset influence the way you take care of your body and make daily health choices? 擁有樂觀心態，會如何影響你照顧身體與做出日常健康選擇的方式？

2️⃣If optimism can be learned, what are some small habits or thoughts you could practice to become more positive in your own life? 如果樂觀可以培養，你可以透過哪些小習慣或想法，讓自己變得更正向？

夢的譯者：在大腦與激素之間聆聽夜的交響The Translator of Dreams: Listening to the Night’s Symphony Between the Brain and Hormones

  譯者導言 | Translator’s Preface

我們總說「睡一覺就好了」，但究竟是什麼讓睡眠成為身心的療癒之所？
這篇文章吸引我的地方在於，它以詩意又具科學性的方式，揭示夢境與激素之間那場「夜裡的交響樂」。從生長激素的默默修復，到皮質醇在黎明前的甦醒，再到 REM 睡眠中大腦的創造與重整——原來每一次夢，不只是腦內劇場的放映，更是生命自我修復的篇章。
我想把這篇譯文獻給那些常被失眠、焦慮或壓力困擾的人：希望它能提醒我們，夜裡的沉睡並非虛無，而是一場溫柔的修復儀式。

We often say, “A good night’s sleep makes everything better.” But what truly happens when the body rests and the mind dreams?
What drew me to this article is its poetic yet scientific portrayal of the “nocturnal symphony” between hormones and dreams. From the quiet repair work of growth hormone to cortisol’s dawn awakening, and the creative orchestration of REM sleep—each dream becomes more than a passing illusion; it is the mind’s way of healing itself.
I dedicate this translation to anyone struggling with sleeplessness, anxiety, or stress. May it remind us that rest is not an absence, but a gentle act of restoration.

以下是作者介紹：

陳偉任  醫師

• 凱旋醫院成人精神科  主任
• 國立高雄師範大學諮商心理與復健諮商研究所 助理教授
• 中華團體心理治療學會 理事
• 台灣阿德勒心理學會 理事
• 阿德勒生涯教練/親師諮詢師/親子生活教練 講師暨督導
• 國立高雄師範大學諮商心理與復健諮商研究所 博士

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📚 原文出處：

陳偉任 (2025)。激素與夢境的奇幻交響樂：從深度睡眠到清晨覺醒。 陳偉任醫師心晴小站https://chenweijen.blogspot.com/2025/02/blog-post_81.html。

✍️ 譯者：許甄芸（Calista Hsu）

⚖️ 版權聲明：本譯文僅作為學習與非商業用途。原文著作權歸原作者所有，翻譯已取得授權 / 或標註「僅為教育用途翻譯」。

🔍 譯者註：部分語句為了語意流暢略有改寫，非逐字直譯。

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The Enchanted Symphony of Hormones and Dreams: From Deep Sleep to Dawn Awakening

Have you ever wondered why some people awaked and feel “wow, the last night dream was just like adventure movie”. But sometimes we can recall nothing after awake? In fact, behind it all lies a magnificent dance between hormones and the brain. Let’s dive into the enchanting “symphony of hormones and dreams” that unfolds each night! (further reading: The Memory Adventure: A Duet Between the Hippocampus and the Neocortex )

 

1. growth hormone: The Night’s Healing Magician

First to take the stage is growth hormone—the “healing magician of the night.” During deep sleep (stages 3 and 4, also known as slow-wave sleep), it performs its nightly masterpiece. As we drift into the embrace of deep slumber, growth hormone quietly repairs cells, strengthens the immune system, and regulates metabolism. It works like a diligent night-shift worker, tidying up the body while we rest, so we can wake refreshed and recharged the next morning. (Further reading: Unlocking the Brain’s Infinite Potential – The Miracle of Neuroplasticity)

2. Cortisol: The Morning Fuel Station

Next on stage is cortisol, often called the “stress hormone”—but it’s far more than just a sign of stress! In the latter half of the night, cortisol levels gradually rise, reaching their peak around dawn. It’s like refueling your body with a full tank of energy, so when the morning alarm rings, you’re instantly charged and ready to take on a brand-new day.

3.   REM Sleep: The Creative Stage of Dreams 

In this nightly journey, the most dramatic act is REM sleep—the stage where dreams take center stage in the brain’s creative theater. During this phase, the mind is surprisingly lively, as if a private play is unfolding inside your head. Most of our dreams are born right here. Interestingly, cortisol experiences a small peak during REM sleep, helping the brain reorganize and integrate the emotions and memories of the day. Imagine it as a skilled DJ, mixing your daily memories into dreamlike rhythms while turning down the “noise” of stress and negative feelings.

4. Emotional Regulation and Creativity in Dreams

These “brain remixes” aren’t just about staging wild, cinematic dreams—they also play a vital role in emotional regulation. During REM sleep, the brain exists in a low–norepinephrine environment, allowing it to replay potentially distressing memories with reduced emotional intensity. By the time you wake, yesterday’s pain or stress often feels less sharp. Even more fascinating, this dreamlike “creative chaos” helps the brain weave together unrelated memory fragments, sparking unexpected bursts of creativity.
(Further reading: The Revolutionary Treatment for Depression — Inside Kaohsiung Municipal Kai-Syuan Hospital’s rTMS Therapy)

 5. When Hormones Fall Out of Tune: The Little Glitches in Our Dreams

However, when stress accumulates over time or sleep becomes insufficient, things begin to lose their harmony. The body’s cortisol regulation system falters, and high nighttime cortisol levels throw this symphony off balance, triggering a cascade of effects:

• · Difficulty Falling Asleep

Elevated cortisol keeps the body in a “fight or flight” mode, making it hard to relax and drift into sleep.

• · Reduced Deep Sleep

Excess cortisol suppresses slow-wave sleep, causing fragmented rest and diminished restorative functions.

• · Disrupted REM Sleep

High cortisol can shatter the flow of REM sleep, leading to disjointed dreams, overly intense emotions, or even nightmares.

(1) Fragmented Dreams

Under normal conditions, REM sleep produces smooth, story-like dreams. But when cortisol levels rise too high:
The duration of REM sleep shortens, and interruptions increase within each cycle.
As a result, dreams become choppy, scenes shift rapidly, and coherent storylines are harder to form.

(2) Emotionally Intense Dreams

One of REM sleep’s key functions is to process and regulate the emotions we experience during the day. However, when cortisol levels are excessive:
The amygdala, the brain’s emotional alarm center for fear and anxiety, becomes overactive, making dreams more dramatic, anxious, or emotionally charged. (Further reading: When Psychology Meets Neuroscience – How Childhood Experiences Shape the Amygdala)
Meanwhile, the prefrontal cortex, responsible for rational thinking and emotional control, becomes less effective, leaving dreams more chaotic and emotionally raw.

(3) Nightmares

Because the brain reprocesses memories during REM sleep, high cortisol levels can overactivate stress- and trauma-related memories, increasing the likelihood of nightmares.
People with PTSD often have elevated cortisol levels; their REM sleep is frequently interrupted by trauma-related recollections, resulting in recurring nightmares.
(Further reading: When Psychology Meets Neuroscience – Healing the Amygdala from Childhood Wounds)

These disruptions not only disturb the rhythm of the night but can also trigger a vicious cycle of stress and sleep disturbance, ultimately harming mental health:

Stress → Elevated Cortisol → Interrupted Sleep → Fragmented Dreams or Nightmares → Impaired Emotional Regulation → Increased Anxiety or Stress → Higher Cortisol → Worsened Insomnia and Sleep Disorders

6. Restoring Harmony: How to Improve Sleep and Manage Stress

To bring balance back to your dream symphony and reduce nightmares, the following strategies can help lower nighttime cortisol levels:

1. Improve Sleep Hygiene:

   • Maintain consistent sleep and wake times to regulate your biological clock.

   • Avoid screens before bed to reduce blue light’s suppression of melatonin.

   • Create a comfortable sleep environment by minimizing noise and adjusting temperature and lighting.

2. Reduce Sources of Stress:

   • Mindfulness & Meditation: Research shows mindfulness meditation lowers cortisol and improves sleep quality. (Further reading: Adler’s Guide to Raising Responsible and Resilient Children — A Parent’s Awakening)

   • Exercise (Avoid Intense Workouts Before Bed): Regular activity helps regulate the HPA axis and normalize cortisol levels.

   • Psychotherapy (e.g., Cognitive Behavioral Therapy, CBT): For chronic stress or PTSD, CBT effectively reduces stress and helps restore healthy REM patterns.

3. Diet and Nutrition:

   • Avoid caffeine and alcohol: caffeine stimulates cortisol release, while alcohol disrupts REM sleep despite inducing drowsiness.

   • Supplement with magnesium and melatonin: magnesium calms the nervous system, and melatonin supports circadian rhythm regulation, helping cortisol decline naturally at night.

Conclusion

Sleep is a full-scale performance for both body and mind: growth hormone works diligently in the depths of night, cortisol fuels your dawn awakening, and REM sleep showcases the boundless creativity of dreams.
By maintaining healthy sleep habits and managing stress effectively, you allow this nocturnal symphony to play smoothly once more.
So the next time you drift into slumber, look forward to that magical, healing dream journey—one that fills every morning with renewed hope and vitality.

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📝 譯者手記
在翻譯這篇文章時，我最著迷的是它將「大腦科學」與「夢的詩意」交織在一起。原文的語氣既有研究的嚴謹，也有夜色般的柔軟，因此在譯文中，我努力保留這份平衡。像「the symphony of hormones and dreams」這樣的比喻，我選擇以「激素與夢境的交響樂」呈現，希望能讓讀者在閱讀科學知識的同時，也感受到文字的節奏與溫度。
另外，在翻譯「REM 睡眠」與「皮質醇」相關段落時，我特別注意讓醫學術語自然融入敘事，不顯突兀。畢竟，這篇文章並不只是知識的轉述，更像是一場關於「人類如何在夢中修復自己」的心靈對話。

📝 Translator’s Note

While translating this piece, I was fascinated by how it wove neuroscience with the poetry of dreams. The original text carries both scientific precision and a soft, nocturnal rhythm, so my goal was to preserve that balance in tone. For phrases like “the symphony of hormones and dreams,” I chose to render it literally, hoping readers could sense not only the science but also the music of the language itself.
When working on sections about REM sleep and cortisol, I focused on keeping technical terms fluid and organic within the narrative. To me, this article is more than an explanation of biological processes—it’s a quiet reflection on how the human mind heals itself in the world of dreams

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思考問題 | Reflection Questions

1. 💤 當你做夢時，大腦正在為你修復還是重演？When you dream, do you think your brain is healing you or replaying what you couldn’t let go of?
2. 🌕 如果夢境真能整理情緒與記憶，那麼哪一個夢讓你在醒來後感覺更平靜、更完整？If dreams truly help organize our emotions and memories, which dream has ever left you feeling calmer and more whole upon waking?

從原文到譯文：解密大腦如何幫助我們更有效地學習From Original to Translation: Unlocking How the Brain Helps Us Learn More Effectively

 今天甄芸要翻譯的是一篇取自高雄市立凱旋醫院成人精神科主任，陳偉任醫師的部落格文章。這篇文章之所以值得翻譯，是因為它深刻揭示了大腦如何運作，並提供了實用的方法來提升學習效率。作為一名譯者，我一直相信語言的力量不只是溝通，更是知識的橋樑。這篇文章結合了科學與實踐，將複雜的腦科學原理轉化為每個人都能理解並應用的策略，對我而言，不僅是學習上的啟發，也激勵我希望把這份智慧帶給更多人。透過翻譯，我能讓更多讀者理解大腦的奧秘，並掌握改善學習效率的科學方法，這種讓知識「跨越語言界限」的感動，是我最想分享的。

Today, Zhen-Yun is translating a blog post by Dr. Wei-Ren Chen, Director of the Adult Psychiatry Department at Kaohsiung Municipal Kaohsiung Tri-Service General Hospital. I chose to translate this article because it offers deep insights into how the brain works while providing practical strategies to improve learning efficiency. As a translator, I believe that language is more than a means of communication—it is a bridge for sharing knowledge. This article turns complex neuroscience principles into actionable strategies that anyone can understand and apply. For me, translating it is not just an intellectual inspiration but also an opportunity to bring this wisdom to a wider audience. Through this work, I hope to help readers explore the mysteries of the brain and discover science-backed ways to learn more effectively. The ability to let knowledge “cross language boundaries” is the experience I most want to share.

以下是作者介紹：

陳偉任  醫師

凱旋醫院成人精神科  主任

國立高雄師範大學諮商心理與復健諮商研究所 助理教授

中華團體心理治療學會 理事

台灣阿德勒心理學會 理事

阿德勒生涯教練/親師諮詢師/親子生活教練 講師暨督導

國立高雄師範大學諮商心理與復健諮商研究所 博士

陳偉任 (2025)。 如何用腦科學提升學習效率：大腦是如何幫助我們記住一切的。 陳偉任醫師心晴小站https://chenweijen.blogspot.com/2024/11/blog-post_12.html。

How Neuroscience Can Boost Learning Efficiency: How Does the Brain Help Us Remember Everything?

In this era of information explosion, learning new knowledge has become an essential part of many people’s lives. Whether you’re a student, a professional, or a lifelong learner, we all strive to find ways to learn more effectively. But did you know that the brain’s learning and memory mechanisms hide fascinating scientific principles? By understanding and applying them, you can truly learn smarter, not harder. Today, we’ll uncover the secrets behind how your brain learns — and share a few simple yet powerful strategies to help you effortlessly enhance your learning performance.

1. The form of memory --- from short-term memory to long-term memory

To understand how to boost learning efficiency, we need to know how brain deals with information at first. The brain goes through the following stages when we are learning new things: 

• Sensory Memory: This is memory’s first stage. The information comes from our sensory, such as visual and auditory. Sensory memory usually sustains very short time, only one to two second. If brain doesn’t do further processing, the information will vanish quickly.
• Short-term Memory: It seems that after sensory input is filtered, it enters short-term memory — the information we can hold and use for a brief period. The capacity of short-term memory is limited; it can store about 5 to 9 units of information and usually lasts no longer than 30 seconds.
• Long-term Memory: When short-term memories are reinforced — for example, through repetition or by connecting them with existing knowledge — the information is transferred into long-term memory. Long-term memory is relatively stable and enduring, capable of lasting for years or even a lifetime.

2. The Brain’s Learning Mechanism: The Importance of Synaptic Plasticity and Repetition
Learning new information involves a process known as synaptic plasticity. Simply put, whenever we learn something new, neurons in our brain form new connections or strengthen existing ones. The stronger these connections become, the more deeply we remember the information.

However, a single exposure to new knowledge is rarely enough to create lasting memories. This is because the brain needs time for consolidation — the process of converting short-term memories into long-term ones. That’s why repetition is essential for effective learning. When repetition happens at well-timed intervals, the results are even more powerful.

3. Practical Strategies to Enhance Learning Efficiency
Now that we understand how memories are formed in the brain, let’s explore several science-based learning techniques that can help you retain information more effectively.

 

Technique 1: Spaced Repetition
Spaced repetition is a learning strategy based on Ebbinghaus’ Forgetting Curve. Research shows that after learning new information, our memory of it fades quickly if we don’t review it. However, by revisiting the material at carefully spaced intervals, we can reactivate and strengthen those memories, making them last much longer.

How to Practice:

·         Review the material 1 hour after your first learning session.

·         Then review it again after 1 day, 1 week, and 1 month.

Technique 2: The Pomodoro Technique
The Pomodoro Technique is a time management strategy that leverages the brain’s natural focus cycles to boost learning efficiency. Research suggests that our brains can typically maintain focus for only 25 to 30 minutes before concentration begins to decline. The Pomodoro Technique takes advantage of this by dividing study time into short, focused intervals separated by breaks.

How to Practice:

1.      Set a 25-minute timer and focus entirely on your study task.

2.      When the timer goes off, take a 5-minute break.

3.      After completing four cycles, take a longer break of 15–30 minutes.

4.      This method helps you stay focused while preventing mental fatigue

Technique 3: Active Recall

Research shows that active recall is far more effective for memory retention than passive rereading. When we actively retrieve information from memory, the brain reactivates the relevant neural connections, which strengthens memory pathways and improves long-term retention.

How to Practice:

• Instead of simply rereading your notes, test yourself on what you’ve learned.
• Try teaching the material to someone else — this helps you identify the areas you haven’t fully understood yet.

4. Other Brain-Based Tips to Boost Learning Efficiency
In addition to the techniques above, the following strategies can also help you learn more effectively:

• Get enough sleep: Sleep plays a vital role in memory consolidation. Studies show that during deep sleep, the brain reorganizes and transfers newly learned information into long-term memory.
• Exercise and nutrition: Moderate physical activity promotes the release of Brain-Derived Neurotrophic Factor (BDNF), which supports neuroplasticity. A diet rich in Omega-3 fatty acids, antioxidants, and probiotics also has a positive impact on brain health.
• Mindfulness meditation: Practicing mindfulness can improve concentration, reduce stress, and enhance activity in the prefrontal cortex — a region closely linked to learning and memory.

 

Conclusion
The mechanisms behind how the brain learns and remembers are both complex and fascinating. Yet, by understanding these scientific principles, we can apply practical strategies to significantly improve how we learn. Through spaced repetition, the Pomodoro Technique, and active recall, you can retain knowledge more easily, learn faster, and achieve greater results.

So next time you’re studying for an exam or learning a new skill, try putting these neuroscience-based techniques into practice — and let your brain work with you, not against you!

 

Workshop Invitation
Before we wrap up, I’d like to share an exciting opportunity from the Teacher Chang Foundation, Kaohsiung Center, which will be hosting a workshop titled “When Psychology Meets Neuroscience” on January 11–12 and February 22–23.
(Workshop link: https://shorturl.at/DaANy)

The introductory workshop will explore the fascinating intersection between neuroscience and psychology, uncovering how our brains perceive and interpret the world around us. The advanced workshop will go further, introducing the principles of neuropsychological counseling and its practical applications in areas such as healthy living, stress management, overcoming procrastination, effective parenting, and mental health care.

Whether you are a clinical practitioner (e.g., physician, nurse, psychologist, social worker, occupational therapist), a student or educator in related fields (medicine, psychology, education, counseling, social work), or simply someone interested in how to better harness the power of your brain — you are warmly invited to join this inspiring workshop.