08 November 2012

So do you think you have what it takes?

Well give it a try:



Unfortunately i can't post the type of emotional detecting that i use to. First from lack of time and then i kind of forget some of the finner details so we come back to the first point i don't have time to learn then again. Speaking of memory here is a nice article:


1. Memory does not decay

Everyone has experienced the frustration of not being able to recall a fact from memory. It could be someone's name, the French for 'town hall' or where the car is parked.
So it seems obvious that memories decay, like fruit going off. But the research tends not to support this view. Instead many researchers think that in fact memory has a limitless capacity. Everything is stored in there but, without rehearsal, memories become harder to access. This means it's not the memory that's 'going off' it's the ability to retrieve it.
But what on earth is the point of a brain that remembers everything but can't recall most of it? Here's what:

2. Forgetting helps you learn

The idea that forgetting helps you learn seems counter-intuitive, but think of it this way: imagine if you created a brain that could remember and recalleverything. When this amazing brain was trying to remember where it parked the car, it would immediately bring to mind all the car parks it had ever seen, then it would have to sort through the lot.
Obviously the only one that's of interest is the most recent. And this is generally true of most of our memories. Recent events are usually much more important than ones that happened a long time ago.
To make your super-brain quicker and more useful in the real world you'd have to build in some system for discounting old, useless info. In fact, of course, we all have one of these super-brains with a discounting system: we call it 'forgetting'.
That's why forgetting helps you learn: as less relevant information becomes inaccessible, we are naturally left with the information that is most important to our daily survival.

3. 'Lost' memories can live again

There's another side to the fact that memories do not decay. That's the idea that although memories may become less accessible, they can be revived.
Even things that you have long been unable to recall are still there, waiting to be woken. Experiments have shown that even information that has long become inaccessible can still be revived. Indeed it is then re-learned more quickly than new information.
This is like the fact that you never forget how to ride a bike, but it doesn't just apply to motor skills, it also applies to memories.

4. Recalling memories alters them

Although it's a fundamental of memory, the idea that recall alters memories seems intuitively wrong. How can recalling a memory change it?
Well, just by recalling a memory, it becomes stronger in comparison to other memories. Let's run this through an example. Say you think back to one particular birthday from childhood and you recall getting a Lego spaceship. Each time you recall that fact, the other things you got for your birthday that day become weaker in comparison.
The process of recall, then, is actually actively constructing the past, or at least the parts of your past that you can remember.
This is only the beginning though. False memories can potentially be created by this process of falsely recalling the past. Indeed, psychologists have experimentally implanted false memories.
This raises the fascinating idea that effectively we create ourselves by choosing which memories to recall.

5. Memory is unstable

The fact that the simple act of recall changes memory means that it is relatively unstable. But people tend to think that memory is relatively stable: we forget that we forgot and so we think we won't forget in the future what we now know.
What this means is that students, in particular, vastly underestimate how much effort will be required to commit material to memory. And they're not the only ones. This leads to...

6. The foresight bias

Everyone must have experienced this. You have an idea that is so great you think it's impossible you'll ever forget it. So you don't bother writing it down. Within ten minutes you've forgotten it and it never comes back.
We see the same thing in the lab. In one study by Koriat and Bjork (2005) people learned pairs of words like 'light-lamp', then are asked to estimate how likely it is they'll be able to answer 'lamp' when later given the prompt 'light'. They are massively over-confident and the reason is this foresight bias. When they get the word 'light' later all kinds of other things come to mind like 'bulb' or 'shade' and the correct answer isn't nearly as easy to recall as they predicted.

7. When recall is easy, learning is low

We feel clever when we recall something instantly and stupid when it takes ages. But in terms of learning, we should feel the exact reverse. When something comes to mind quickly, i.e. we do no work to recall it, no learning occurs. When we have to work hard to bring it to consciousness, something cool happens: we learn.
When people's memories are tested, the more work they have done to construct, or re-construct, the target memory, the stronger the memory eventually becomes. This is why proper learning techniques always involve testing, because just staring at the information isn't good enough: learning needs effortful recall.

8. Learning depends heavily on context

Have you ever noticed that when you learn something in one context, like the classroom, it becomes difficult to recall when that context changes?
This is because learning depends heavily on how and where you do it: it depends on who is there, what is around you and how you learn.
It turns out that in the long-term people learn information best when they are exposed to it in different ways or different contexts. When learning is highly context-dependent, it doesn't transfer well or stick as well over the years.
I had a friend at University who swore that standing on a chair or up against a wall helped him to revise. I used to laugh at him but there was method in his madness.

9. Memory, reloaded

If you want to learn to play tennis, is it better to spend one week learning to serve, the next week the forehand, the week after the backhand, and so on? Or should you mix it all up with serves, forehands and backhands every day?
It turns out that for long-term retention, memories are more easily recalled if learning is mixed up. This is just as true for both motor learning, like tennis, as it is for declarative memory, like what's the capital of Venezuela (to save you googling: it's Caracas).
The trouble is that learning like this is worse to start off with. If you practice your serve then quickly switch to the forehand, you 'forget' how to serve. So you feel things are going worse than if you just practice your serve over-and-over again. But, in the long-run this kind of mix-and-match learning works best.
One explanation for why this works is called the 'reloading hypothesis'. Each time we switch tasks we have to 'reload' the memory. This process of reloading strengthens the learning.

10. Learning is under your control

The practical upshot of these facts about memory is that we often underestimate how much control we have over our own memory.
For example, people tend to think that some things are, by their nature, harder to learn, and so they give up. However, techniques like using different contexts, switching between tasks and strenuous reconstruction of memories can all help boost retention.
People also tend to think that the past is fixed and gone; it can't be changed. But how we recall the past and think about it can be changed. Recalling memories in different ways can help us re-interpret the past and set us off on a different path in the future. For example, studies have shown that people can crowd out painful negative memories by focusing on more positive ones (Levy & Anderson, 2008).
All in all, our memory isn't as poor as we might imagine. It may not work like a computer, but that's what makes it all the more fascinating to understand and experience.

29 October 2012

Different Sleep Paterns



Your sleep pattern is like a timepiece which your body uses to understand when it’s time to sleep and when its time to wake. This works alongside your body’s need to sleep which is governed by two factors:
  1. How long you have been awake
  2. The regular timing of your sleep
The timing of your sleep is controlled by something called the circadian body clock located in the depths of your brain. Once your body clock has decided it’s time to rest, it works with other functions in the body to help prepare you for the night of sleep ahead, stopping the various bodily functions associated with being awake. The same goes for when it’s time to wake, where the reverse happens.
You quickly develop a sleep wake cycle from birth. It’s guided by a number of cues to decide if the time is right for sleep. These include daylight, mealtimes and the regular timing of activities carried out at a certain times of the day.
Our bodies naturally adjust our sleep wake cycle to be in line with the day night cycle. This is down to a hormone called melatonin which naturally secretes itself in darkness to promote sleepiness and suppresses itself during daylight to keep you awake.
The invention of electric lighting has completely altered our natural sleep wake cycle.  Instead of naturally falling asleep when it gets dark, we find ourselves staying up later and later due to the suppression of melatonin caused by the light.  And with big screen TVs finding their way into our bedrooms, which are essentially big boxes of light, people are falling asleep much later.
The natural sleep wake cycle can demonstrated if you go camping. After a few nights in a tent without lighting, you often find yourself going to sleep earlier when the sun sets and getting up earlier in the morning at sunrise. 
Interestingly, even most blind people are affected by daylight and melatonin since although they can’t actually see daylight, the connections from their eyes to their brain still exist to tell their brain if they’re in daylight or darkness. 
Monophasic Sleep Pattern
Monophasic sleep is essentially what most people would call a normal sleeping pattern. A person sleeps for around 8 hours per night, variable per person. It’s the most common sleeping pattern and the one most societies have adopted. Nothing abnormal here. 
Biphasic Sleep Pattern 
Biphasic sleep is where a person sleeps twice per day. Most commonly, it consists of a long sleep during the night with a shorter rest during the day.
While not considered all that common in Britain or America, siestas, a short afternoon nap after lunch, are common in Spain and many Latin American counties.
The siesta takes advantage of what’s called the post lunch dip, a period in the early afternoon after lunch where your body feels a bit more sleepy than usual and can nod off more easily. Siestas are often no more than 30 minutes, any longer and you would go into a deeper stage of sleep which would be hard to wake up from. When done right, a short afternoon nap provides deep refreshment, and can actually have the same effect of a few extra hours sleep.
Alternatively some people adopt a biphasic sleep pattern by having a much longer nap of around 90 minutes. This works because it gives the body time to complete a full cycle of sleep so you would most likely be in either REM or NREM stage 1 so when it’s time to wake up you would feel naturally awake and refreshed.