要点速览
- 在汇总研究中，出勤是预测成绩最强的单一因素，超过入学分数和学习技巧。
- 相信自己能完成学业、在枯燥时依然坚持，对大学成绩的预测力超过任何人格特质。
- 拖延几乎人人都有，而且会可测量地拉低成绩；它是一个自我调节的问题，结合心理对照的“如果……就……”计划可以减少拖延。
- 有效的反馈会告诉你现在在哪里、要去哪里、下一步该做什么；只给一个分数是最弱的反馈。
- 睡眠、作息时间和可承受的学业负担都是影响学业的变量：仅仅是作息不规律，就让学生的生物钟推迟了好几个小时，成绩也随之下降。
研究内容以英文显示，与核对过的原始文献保持完全一致。
基础知识
什么能预测成绩，反馈的作用是什么，以及为什么睡眠也是必修课。
The short list of what predicts grades comes first, because it decides where effort goes. Feedback follows, since it is how a student learns where they stand, and sleep closes the section because it turns out to be an academic variable rather than a lifestyle one.
What predicts grades
The largest pooled analyses of what predicts university grades agree on a short list. Class attendance is the strongest single predictor, stronger than admission tests or school grades. Performance self-efficacy, the belief that you can do the work, effort regulation, the ability to keep working when it is dull, and the grade you are aiming for follow it. Study skills and habits contribute a moderate, separate share. Personality traits other than conscientiousness matter little.
Feedback and how to use it
Feedback is among the most powerful influences on achievement, and among the most variable. The kind that works answers three questions: where am I going, how am I doing, and what next. Grades without those answers do little, and praise does less. The best feedback is often self-generated: a closed-book test tells you what you know far more honestly than the feeling at the end of a reading session, which is inflated.
Sleep and timing are academic variables
Students who slept irregularly had body clocks delayed by nearly three hours and lower grades than regular sleepers who slept the same total. Among students at a demanding university, sleep duration, quality and consistency in the weeks before exams explained around a quarter of the variance in results. Sleepiness is one of the most common reasons students fall behind, sleep consolidates what was learned that day, and chronic short sleep degrades attention without the student noticing.
为什么重要
出勤、拖延，以及那些名不副实的观念。
Attendance is cheap and large; procrastination is common and costly; grit and mindset are real and small. The three blocks put numbers on each so that the term's effort lands where it pays.
Attendance, in numbers
Attendance correlates with grades at around point four across the pooled studies, and mandatory attendance policies raise average grades. The reason is not only exposure: classes that use active learning raised exam scores by about six per cent and cut failure rates by more than a third compared with lecturing, and none of that reaches the empty seat. Attending is the cheapest academic intervention available to a student.
Procrastination costs
Around four in five students procrastinate, and it costs: across pooled studies, procrastination correlates negatively with grades, most strongly when performance is measured objectively. Its roots are task aversiveness, distance of the deadline and low confidence, not laziness. Time-management practice is associated with better performance and, more strongly, with lower stress and better wellbeing. Adolescents taught to contrast their goal with its obstacles and to make if-then plans completed more practice work.
Mindset and grit, in proportion
Two ideas dominate advice about school, and both are smaller than advertised. Growth-mindset beliefs correlate weakly with achievement, and interventions have small effects concentrated in lower-achieving students; in a national trial, a short online programme raised the grades of lower-achieving students by a tenth of a grade point. Grit predicts success, but largely because it overlaps with conscientiousness, and its perseverance facet is the useful part. Effort regulation, the plain ability to keep working, is the better-supported target.
如何改进
学生本学期就能做出的四项改变。
Go, and go prepared; plan the term rather than the night; keep the load humane; and study the way the evidence says. The first three make room for the fourth, which the Learning tab's guidebook covers in detail.
Go, and go prepared
Attend everything you can, and treat lectures as retrieval opportunities rather than transcription: read before, test yourself after, and use the questions in class. Active learning is where the gains are, so participate where the format allows. Ask for feedback on where you are relative to the goal and what to do next, not just a mark.
Plan the term, not the night
Put deadlines, exams and the spaced review sessions they need into the calendar at the start of the term, so that spacing is scheduled rather than hoped for. Make if-then plans for the moments procrastination starts: when the lecture ends, I go to the library. Mental contrasting, picturing the result and then the obstacle, made those plans work for students. Time-management practice helps grades a little and stress a lot.
Keep the load humane
Overload shows up first as short sleep and slipping attendance, then as grades. The tab flags more than six active classes because the pooled evidence links effort regulation and manageable demands with results, and sleep loss and procrastination with their loss. Dropping a class in time is a planning decision, not a failure.
Study like the evidence says
The Studying tab's guidebook covers the techniques in detail; the short version is self-testing, spacing and interleaving, with sleep between sessions, and no rereading marathons. Practice testing and distributed practice are the two techniques rated highest in the learning-science review, and they are what turn attendance into grades.
常见误区
会毁掉一个学期的三个习惯。
Skipping the dull classes, the all-nighter and waiting to feel ready each remove the thing the previous section relied on: the room, the sleep and the start. The fixes are structural, not motivational.
Skipping the boring classes
The classes that feel skippable are the ones where attendance does its quiet work, because the exam questions and the emphasis live in the room. Attendance is the strongest predictor in the pooled data regardless of how interesting the class was rated, and active-learning sessions in particular cannot be recovered from notes.
The all-nighter
A night without sleep before an exam loses the consolidation of everything studied that day and blunts attention for the exam itself; two weeks of short nights leaves a student as impaired as one full night awake. Irregular sleep in term time delayed students' body clocks by hours and lowered their grades. Sleep is the last thing to cut, not the first.
Waiting to feel ready
Procrastination is driven by how a task feels now, not by its importance. The fix is structural: a fixed start cue, a small first step, and a plan for the obstacle. If-then plans and mental contrasting reduced it in students, and time-management practice reduces the stress that feeds it. Feeling ready arrives after starting, not before.
流言与真相
被证据打回原形的教育观念。
Grit, mindset and talent each make a large claim; the pooled data give each a smaller answer than advertised and hand the large effects back to attendance, self-efficacy and effort. That is good news, because those are the ones a student controls.
Grit and mindset explain success
Both are real and both are small. Grit's predictive power comes mostly from conscientiousness, which was already known to matter, and mindset interventions move grades by a tenth of a point in the students who were struggling, and not at all in the rest. Neither replaces attendance, self-efficacy and effort regulation, the predictors with the largest pooled effects.
Talent decides
Prior ability matters and it is not the whole story. The predictors a student controls, attendance, the belief they can do the work, effort regulation and study habits, carry large shares of the variance in grades, and teaching format moves results for everyone in the room. The lower-achieving students in the mindset trial were the ones who gained, which is the opposite of a fixed-talent story.
衡量进展
这个标签页追踪什么，以及每周需要关注的信号。
The tab keeps the grade, the plan and the load for each class, and the strip reacts when one slips. The second block names the three warnings that appear before a grade does, which is when a term can still be turned.
Grades, plans and load
The tab tracks the grade in each active class, whether each class has a term and an end date, and how many classes run at once. The strip reacts to grades below a B, to unplanned classes and to more than six in a term. Monitoring progress toward a goal raises the chance of reaching it, most when it is recorded, which is what the grade fields are for, and feedback only works when you know where you stand.
你可能在应用里看到的建议
标签页下方的那一行会根据你自己的数字从中挑选一条。每一条都遵循同样的证据标准。
- Attendance predicts grades more strongly than admission scores; go, even to the dull ones.Class attendance is the strongest single predictor of university grades in the pooled studies, ahead of admission tests and school grades, and active-learning classes cut failure rates by more than a third compared with lecturing.
- Ask for feedback that says where you are, where you are going and what to do next.Feedback is among the most powerful influences on achievement when it answers three questions, where am I going, how am I doing and what next; a mark alone does little and praise does less.
- Turn every lecture into a closed-book test afterwards; what you can retrieve shows up.Retrieval practice produced better retention than restudying in pooled analyses of hundreds of experiments; what you can pull out of memory with the notes closed is what shows up in the exam.
- Put the exams and their spaced reviews in the calendar on day one; spacing is scheduled.The best gap between review sessions is about ten to twenty per cent of how long the material has to last, so the reviews an exam needs are known on day one; time-management practice helps grades a little and stress a lot.
- An if-then plan for the moment procrastination starts: lecture ends, I go to the library.If-then plans that link a situation to a response roughly double follow-through in the pooled trials, and adolescents taught to contrast their goal with its obstacle and plan for it completed more practice work.
- Irregular sleep alone delayed students' body clocks by hours and lowered their marks.Students who slept irregularly had body clocks delayed by nearly three hours and lower grades than regular sleepers who slept the same total; a fixed wake time is an academic tool.
- Too many classes at once shows first in sleep and attendance; dropping one is planning.Overload shows up first as short sleep and slipping attendance, then as grades; the tab flags more than six active classes, and dropping one in time is a planning decision, not a failure.
出处
这本指南所依据的每一项研究，按首次引用的顺序排列。
- 1
Credé M, Roch SG, Kieszczynka UM (2010). Class attendance in college: a meta-analytic review of the relationship of class attendance with grades and student characteristics. Review of Educational Research.
- 2
Richardson M, Abraham C, Bond R (2012). Psychological correlates of university students' academic performance: a systematic review and meta-analysis. Psychological Bulletin.
- 3
Robbins SB, Lauver K, Le H, Davis D, Langley R, Carlstrom A (2004). Do psychosocial and study skill factors predict college outcomes? A meta-analysis. Psychological Bulletin.
- 4
Credé M, Kuncel NR (2008). Study habits, skills, and attitudes: the third pillar supporting collegiate academic performance. Perspectives on Psychological Science.
- 5
Schneider M, Preckel F (2017). Variables associated with achievement in higher education: a systematic review of meta-analyses. Psychological Bulletin.
- 6
Hattie J, Timperley H (2007). The power of feedback. Review of Educational Research.
- 7
Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving students' learning with effective learning techniques: promising directions from cognitive and educational psychology. Psychological Science in the Public Interest.
- 8
Adesope OO, Trevisan DA, Sundararajan N (2017). Rethinking the use of tests: a meta-analysis of practice testing. Review of Educational Research.
- 9
Roediger HL, Karpicke JD (2006). Test-enhanced learning: taking memory tests improves long-term retention. Psychological Science.
- 10
Koriat A, Bjork RA (2005). Illusions of competence in monitoring one's knowledge during study. Journal of Experimental Psychology: Learning, Memory, and Cognition.
- 11
Okano K, Kaczmarzyk JR, Dave N, Gabrieli JDE, Grossman JC (2019). Sleep quality, duration, and consistency are associated with better academic performance in college students. npj Science of Learning.
- 12
Phillips AJK, Clerx WM, O'Brien CS, et al. (2017). Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports.
- 13
Hershner SD, Chervin RD (2014). Causes and consequences of sleepiness among college students. Nature and Science of Sleep.
- 14
Walker MP, Stickgold R (2004). Sleep-dependent learning and memory consolidation. Neuron.
- 15
Van Dongen HPA, Maislin G, Mullington JM, Dinges DF (2003). The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep.
- 16
Freeman S, Eddy SL, McDonough M, et al. (2014). Active learning increases student performance in science, engineering, and mathematics. Proceedings of the National Academy of Sciences.
- 17
Steel P (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin.
- 18
Kim KR, Seo EH (2015). The relationship between procrastination and academic performance: a meta-analysis. Personality and Individual Differences.
- 19
Aeon B, Faber A, Panaccio A (2021). Does time management work? A meta-analysis. PLOS ONE.
- 20
Duckworth AL, Grant H, Loew B, Oettingen G, Gollwitzer PM (2011). Self-regulation strategies improve self-discipline in adolescents: benefits of mental contrasting and implementation intentions. Educational Psychology.
- 21
Sisk VF, Burgoyne AP, Sun J, Butler JL, Macnamara BN (2018). To what extent and under which circumstances are growth mind-sets important to academic achievement? Two meta-analyses. Psychological Science.
- 22
Yeager DS, Hanselman P, Walton GM, et al. (2019). A national experiment reveals where a growth mindset improves achievement. Nature.
- 23
Duckworth AL, Peterson C, Matthews MD, Kelly DR (2007). Grit: perseverance and passion for long-term goals. Journal of Personality and Social Psychology.
- 24
Credé M, Tynan MC, Harms PD (2017). Much ado about grit: a meta-analytic synthesis of the grit literature. Journal of Personality and Social Psychology.
- 25
Gollwitzer PM, Sheeran P (2006). Implementation intentions and goal achievement: a meta-analysis of effects and processes. Advances in Experimental Social Psychology.
- 26
Cepeda NJ, Vul E, Rohrer D, Wixted JT, Pashler H (2008). Spacing effects in learning: a temporal ridgeline of optimal retention. Psychological Science.
- 27
Cepeda NJ, Pashler H, Vul E, Wixted JT, Rohrer D (2006). Distributed practice in verbal recall tasks: a review and quantitative synthesis. Psychological Bulletin.
- 28
Rohrer D, Taylor K (2007). The shuffling of mathematics problems improves learning. Instructional Science.
- 29
Mazza S, Gerbier E, Gustin MP, et al. (2016). Relearn faster and retain longer: along with practice, sleep makes perfect. Psychological Science.
- 30
Harkin B, Webb TL, Chang BPI, Prestwich A, Conner M, Kellar I, Benn Y, Sheeran P (2016). Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin.
- 31
Karpicke JD, Blunt JR (2011). Retrieval practice produces more learning than elaborative studying with concept mapping. Science.
- 32
Rowland CA (2014). The effect of testing versus restudy on retention: a meta-analytic review of the testing effect. Psychological Bulletin.
- 33
Oettingen G (2012). Future thought and behaviour change. European Review of Social Psychology.
本文总结的是针对健康成年人的研究，不构成医疗建议，也不能替代专业人士。