# 12.自然創造力周期
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## 12 Natural creativity cycle
## 自然創造力周期
Natural creativity cycle is a repetitive sequence of changes in knowledge stored in memory. Those changes are induced by learning, creative thinking, and [memory optimization in sleep](https://supermemo.guru/wiki/Memory_optimization_in_sleep). Those changes form a cycle rooted in the [circadian rhytm](https://supermemo.guru/wiki/Circadian_cycle).
自然創造力周期是儲存在記憶中的知識變化的重復序列。這些變化是由學習、創造性思維和[睡眠中的記憶優化](https://supermemo.guru/wiki/Memory_optimization_in_sleep)引起的。這些變化形成了一個根植于[晝夜節律](https://supermemo.guru/wiki/Circadian_cycle)的周期。
### 12.1 Creativity formula
### 創造力公式
Understanding the creativity cycle is essential for high creativity, good learning, and a happy mind. The following picture explains how the natural creativity cycle works. For details see the [Neural aspects of the creativity cycle](https://supermemo.guru/wiki/I_would_never_send_my_kids_to_school#Neural_aspects_of_the_creativity_cycle).
理解創造力周期對于高創造力、良好的學習和快樂的頭腦是必不可少的。下面的圖片解釋了自然創造力周期是如何運作的。有關詳細信息，請參閱[創造力周期的神經方面](https://supermemo.guru/wiki/I_would_never_send_my_kids_to_school#Neural_aspects_of_the_creativity_cycle)。
> **Figure:** In the **natural creativity cycle** there is a regular interplay between the creative processes and the consolidation of knowledge. For high creativity and good learning, those processes must proceed unimpeded. Sleep must come naturally and should never be interrupted. Waking day should also have large blocks protected from interruption, multitasking, and [stress](https://supermemo.guru/wiki/Stress). Starting with the **creative morning explosion**, seeds of activation \(in red\) get gradually converted into a **big idea** that emerges on the next morning. In the meantime, learning, reasoning, and creative activations reshuffle neuronal connections. New connections emerge, get strengthened, weakened, eliminated, or are consolidated for long term storage. All steps are essential for the emergence of the ultimate big idea. For details see: [Neural aspects of the natural creativity cycle](https://supermemo.guru/wiki/Natural_creativity_cycle#Neural_aspects_of_the_creativity_cycle)
>
> **圖：**在**自然創造力周期**中，創造過程和鞏固知識之間有規律的相互作用。為了獲得高度的創造力和良好的學習，這些進程必須暢通無阻地進行。睡眠必須是自然的，不能被打擾。醒著的一天也應該有大塊保護免受干擾、多任務處理和[壓力](https://supermemo.guru/wiki/Stress)。從**早晨的創意爆炸**開始，激活的種子（紅色的）逐漸轉化為第二天早上出現的一個**偉大的想法**。同時，學習，推理和創造性的活動重新洗牌神經元連接。新的連接會出現、得到加強、削弱、消除或整合以進行長期存儲。所有的步驟對于最終的大想法的出現都是必不可少的。詳情見：[自然創造周期的神經方面](https://supermemo.guru/wiki/Natural_creativity_cycle#Neural_aspects_of_the_creativity_cycle)
### 12.2 Natural creativity cycle
### 自然創造力周期
The **natural creativity cycle** is an interplay of neurological processes that occur [in waking and in sleep](https://supermemo.guru/wiki/Circadian_cycle). This natural cycle does not come with much advice that will boost your specific creativity. You only need to know that all creative people must protect the cycle from interference with drugs, distractions, or designer schedules that disrupt individual stages. The most delicate and the most often disrupted component of the cycle is sleep. Typical cycle violations would include morning alarm clock, evening alcohol, medication, or suppressing creativity with multitasking, stress, and disruptions.
**自然創造力周期**是發生在[清醒和睡眠中](https://supermemo.guru/wiki/Circadian_cycle)的神經過程的相互作用。這種自然的循環不會有太多的建議來提高你的特定創造力。你只需要知道，所有創造力的人都必須保護周期不受毒品、干擾或設計計劃的干擾，這些干擾擾亂了各個階段。周期中最微妙、最經常被干擾的部分就是睡眠。典型的違反周期包括早上的鬧鐘，晚上的酒精，藥物，或多任務，壓力和干擾抑制創造力。
> **To live up to your intellectual and creative potential, you should respect and protect the natural creativity cycle.**
>
> **為了發揮你的智力和創造潛力，你應該尊重和保護自然創造力周期。**
#### 12.2.1 Day
#### 白天
##### 12.2.1.1 Waking
##### 醒來
The cycle begins with natural waking after a full night of uninterrupted and unmedicated sleep. It is essential that [sleep occur in the optimum circadian framework](http://super-memory.com/articles/sleep.htm). In simplest terms, it means going to sleep when sleepy, waking up naturally, going to sleep daily in a similar time frame, and waking up at sunrise or after sunrise under the influence of natural sunlight.
這一周期始于一整晚不間斷、不用藥的睡眠后自然醒來。[睡眠必須在最佳的晝夜節律框架內發生](http://super-memory.com/articles/sleep.htm)。簡而言之，它意味著在昏昏欲睡的時候睡覺，自然醒來，每天在相似的時間范圍內睡覺，以及在自然陽光的影響下在日出或日出后醒來。
##### 12.2.1.2 Morning creativity
##### 晨間創造力
In the natural cycle, for biological reasons, the [best brain performance occurs in the morning](https://supermemo.guru/wiki/Sleep_and_learning#Alertness_vs._learning). This is the time when new ideas start germinating and when best creative learning takes place. Creative learning differs from your typical learning in that the creative process may interfere with the learning process. This may slow down learning while increasing its quality and outcomes. In creative learning, you learn the subject matter and supplement that learning with your own creative enhancement. In other words, while reading a book, in creative learning, you learn the content of the book and what you invent about the book!
在自然周期中，由于生物學上的原因，[最好的大腦表現發生在早晨](https://supermemo.guru/wiki/Sleep_and_learning#Alertness_vs._learning)。這是新思想開始萌芽的時候，也是最好的創造性學習發生的時候。創造性學習與典型的學習的不同之處在于，創造性過程可能會干擾學習過程。這可能會減緩學習的速度，同時提高學習的質量和成果。在創造性學習中，你學習主題，并用你自己的創造性增強來補充學習。換句話說，在閱讀一本書的時候，在創造性學習中，你學習這本書的內容以及你對這本書的發明！
##### 12.2.1.3 Focus and creativity cycles
##### 注意力和創造力循環
During the day, there will be two prime oscillations between the competing brain states of focus and creativity:
白天，注意力和創造力這兩種相互競爭的大腦狀態之間將會有兩個主要的振蕩：
* circadian oscillation resulting from natural sleep-wake cycle with creativity maximized upon waking, gradual shift towards focused thinking, and ultimate waning of both functions in readiness for the next sleep cycle
* 自然的睡眠-醒來周期產生的晝夜節律振蕩，在醒來時創造力達到最大，逐漸轉向專注思考，兩種功能在為下一個睡眠周期做好準備時都最終減弱。
* procedural oscillation in which learning and thinking interleave \(e.g. focused reading of a sentence in a book, and then thinking about it\)
* 學習和思考交織在一起的程序性振蕩（例如專注閱讀一本書中的一句話，然后再思考它）
The [diagram](https://supermemo.guru/wiki/I_would_never_send_my_kids_to_school#Neural_aspects_of_the_creativity_cycle) shows a simplified focus and creativity stages for symmetry with nighttime sleep. In reality, they will be interleaved and wane at different speeds depending on the type of brainwork employed.
[圖](https://supermemo.guru/wiki/I_would_never_send_my_kids_to_school#Neural_aspects_of_the_creativity_cycle)中顯示了一個簡化的注意力和創造力階段的對稱與夜間睡眠。實際上，它們會以不同的速度交錯和衰減，這取決于所使用的腦力勞動的類型。
Creative and consolidation components of waking and sleep stand in procedural symmetry, but are controlled differently. While there is a dedicated NREM-REM sleep flip-flop control based on specific [brain centers](https://supermemo.guru/wiki/Brain_map), the switch from creative mode to focused thinking is network-based and procedural. When there is a high-value association detected in a chaos of creative activation, it may trigger placing an attentive spotlight on the association, which in turn will result in suppression of all activity associated with the creative mode.
清醒和睡眠的創造性和鞏固成分在程序上是對稱的，但是被不同地控制。雖然有一個專門的 NREM-REM 睡眠觸發器控制基于特定的[大腦中心](https://supermemo.guru/wiki/Brain_map)，從創造性模式到專注思考的轉換是基于網絡和程序的。當在創造性激活的混亂中檢測到一個高價值的關聯時，它可能會觸發對該關聯的關注聚焦，這反過來又會導致與創造性模式相關的所有活動被抑制。
For example, an early morning brain, after a cup of coffee, might be buzzing with ideas in many areas of interest. However, once an important idea is hit, focused analysis will demand suppressing all other ideas to provide for "clear thinking" mode. The best lossless way for tackling the competition between ideas in creative mode is note taking. Depending on the brain and the context, ideas may be too precious to get lost by suppression with focused thinking. They should better be written down before working on them individually. Naturally, in a creative individual, the stream of ideas may be too rich to fully process, and a good balance between invention and implementation is necessary. The best way of achieving that balance is to supplement the brain with [incremental processing](https://supermemo.guru/wiki/Incremental_learning) tools, like [SuperMemo](https://supermemo.guru/wiki/SuperMemo). See: [Tools](https://supermemo.guru/wiki/I_would_never_send_my_kids_to_school#Tools).
例如，清晨喝了一杯咖啡后，大腦可能會在許多感興趣的領域里嗡嗡作響。然而，一旦一個重要的想法被擊中，重點分析將要求壓制所有其他想法，以提供「清晰的思維」模式。在創意模式下，解決創意之間競爭的最好方法就是記筆記。根據大腦和環境的不同，想法可能過于珍貴，不會因為專注于思考而被壓抑而迷失。在單獨處理它們之前，最好先把它們寫下來。當然，在一個創造性的個體中，想法流可能過于豐富而無法充分處理，因此在發明和實現之間保持良好的平衡是必要的。實現這種平衡的最好方法是用[漸進處理](https://supermemo.guru/wiki/Incremental_learning)工具來補充大腦，比如 [SuperMemo](https://supermemo.guru/wiki/SuperMemo)。請參見：[工具](https://supermemo.guru/wiki/I_would_never_send_my_kids_to_school#Tools)。
##### 12.2.1.4 Siesta bonus
##### 午睡獎勵
Anyone who can afford a siesta should avail of the opportunity. Naptime sleep differs from nighttime sleep, however, it performs vital [homeostatic](https://supermemo.guru/wiki/Homeostatic) function that restores both learning capacity and creative capacity back to baseline. In essence, [biphasic lifestyle](https://supermemo.guru/wiki/Biphasic_life) with a [siesta component](https://supermemo.guru/wiki/Siesta) helps the brain execute two wake creativity sub-cycles in a single day. This is the **first siesta bonus** that can literally double the creative output of an individual.
任何能負擔得起午睡的人都應該利用這個機會。睡眠時間不同于夜間睡眠，然而，它執行重要的[自我平衡](https://supermemo.guru/wiki/Homeostatic)功能，使學習能力和創造能力恢復到基線水平。本質上，含[午睡成分](https://supermemo.guru/wiki/Siesta)的[雙相生活方式](https://supermemo.guru/wiki/Biphasic_life)可以幫助大腦在一天中執行兩個喚醒創造力的子周期。這是**第一午睡獎勵**，可以從字面上加倍一個人的創造性產出。
Due to the different nature of naptime sleep and its regulatory mechanisms, there are many unknowns in reference to the impact of napping on creativity. We are not sure if evening creativity is qualitatively different from morning creativity. All differences we see may equally well be explained by the change of context \(e.g. morning creativity might occur in the office, while evening creativity takes place over a desk at home, there is a change in the impact of light, social life, exercise, disruption and more\). As the creative process is highly unpredictable, the possibility of employing two different brain modes might be highly beneficial. This can theoretically provide the **second siesta bonus**: a [different creative mode](https://supermemo.guru/wiki/How_to_solve_any_problem%3F).
由于午睡時間的性質及其調節機制的不同，關于午睡對創造力的影響有許多未知數。我們不能確定晚上的創造力和早晨的創造力是否有質的不同。我們看到的所有差異同樣可以用環境的變化來解釋（例如，早上的創造力可能發生在辦公室，而晚上的創造力則發生在家里的桌子上，光、社交生活、鍛煉、干擾等的影響也會發生變化）。由于創造過程是高度不可預測的，使用兩種不同的大腦模式的可能性可能是非常有益的。這在理論上可以提供**第二午睡獎勵**：一種[不同的創作模式](https://supermemo.guru/wiki/How_to_solve_any_problem%3F)。
#### 12.2.2 Sleep
#### 睡眠
A creative individual does not need to understand what happens in sleep. Those processes are automatic and not fully understood. It is enough to stick to the healthy sleep regimen and the brain will take care of itself in sleep. However, the structure of sleep and the interplay of NREM-REM stages helps one understand the dangers of sleeping in wrong hours, using alarm clock, drinking alcohol before sleep, taking sleeping pills \(incl. seemingly harmless melatonin\), etc.
一個有創造力的人不需要理解在睡眠中會發生什么。這些過程是自動的，不能完全理解。堅持健康的睡眠方式就足夠了，大腦會在睡眠中照顧好自己。然而，睡眠的結構和 NREM-REM 階段的相互作用有助于我們理解錯誤的睡眠時間、使用鬧鐘、睡前飲酒、服用安眠藥（包括看似無害的褪黑激素）等。
##### 12.2.2.1 NREM sleep
##### NREM 睡眠
Sleep begins with a gradual descent into deep sleep. The actual play of neural circuits in that stage is still be be elucidated. There are many competing models, however, a consensus seems to emerge that NREM sleep is the stage when [memories are consolidated for long-term storage in cortical areas](http://super-memory.com/articles/sleep.htm#NREM_and_memory). This frees working memory structures, such as the hippocampus, for more learning while awake. Without this sleep stage, declarative learning is impeded. This means that in severe sleep deprivation, the things we learned and figured out during the day may become volatile and lost in part or entirely.
睡眠從逐漸進入深度睡眠開始。神經回路在這一階段的實際作用仍有待闡明。有許多相互競爭的模型，然而，一個共識似乎出現了 NREM 睡眠是一個階段，這時候記憶以長期存儲在皮層地區的方式被鞏固。這就釋放了工作記憶結構，如海馬體，以便在清醒時進行更多的學習。沒有這個睡眠階段，陳述性學習就會受到阻礙。這意味著，在嚴重睡眠不足的情況下，我們在白天所學到的東西可能會變得不穩定，部分或全部丟失。
##### 12.2.2.2 REM sleep
##### REM 睡眠
REM sleep is a type of sleep that starts dominating later in the night. This might be the most under-appreciated component of the natural creativity cycle. This is the type of sleep when the brain [teaches itself](http://super-memory.com/articles/sleep.htm#REM_as_a_form_of_neural_training) of what it knows with the purpose of optimizing, simplifying, and generalizing knowledge. In simple terms, after REM sleep, the things we know, we start knowing better, and as a result, we start noticing new relationships in knowledge. This reshuffling of knowledge makes it possible to invent in sleep without lifting a finger. The whole process is automatic. All we need to do is sleep. We do not even need to go to sleep with the intention of inventing. It will happen whether we wish or not.
REM 睡眠是一種在晚上晚些時候開始占優勢的睡眠類型。這可能是自然創造力循環中最不受重視的部分。這就是當大腦為了優化、簡化和概括知識而[自學](http://super-memory.com/articles/sleep.htm#REM_as_a_form_of_neural_training)它所知道的知識時的睡眠類型。簡單地說，在快速眼動睡眠后，對我們知道的事情，我們開始更好地了解，因此，我們開始注意到新的關系中的知識。對知識的這種重組使得在睡眠中發明而不用動一根手指成為可能。整個過程是自動的。我們要做的就是睡覺。我們甚至不需要帶著發明的意圖去睡覺。不管我們愿不愿意，都會發生的。
##### 12.2.2.3 Nighttime inventions
##### 夜間發明
We commit two mortal sins that destroy brain's ability to come up with new ideas in sleep:
1. we damage sleep structure with medication and
2. we cut the REM-rich end of sleep with alarm clocks.
我們犯了兩種致命的罪過，破壞了大腦在睡眠中提出新想法的能力：
1. 我們用藥物破壞睡眠結構
2. 我們用鬧鐘切斷了富含 REM 的睡眠。
Before sleep, we often take medications, incl. sleep medications. Many people drink alcohol or even smoke weed to get themselves to sleep faster \(or nicer\). All those factors interfere with sleep structure, and REM sleep deprivation might be the most damaging effect. Without NREM sleep we feel awful. This is why few people resort to the extreme form of time-saving: all nighters. However, without REM sleep we are just dumber. This is hard to notice. The pain is less tangible. REM sleep seems dispensable to many. This is why a huge chunk of the population gets up in the morning with the assistance of the alarm clock. I explain elsewhere that [in most cases we can move the sleep phase to earlier hours](https://supermemo.guru/wiki/Curing_DSPS_and_insomnia), and get rid of the alarm clock for good. However, I might as well be crying in the wilderness. Even those who read my texts keep saying that they just can't afford sleeping long \(e.g. using ["_sleep makes me feel bad_" myth](https://supermemo.guru/wiki/Sleep:_myths_and_facts) as an excuse\). Those who save time on sleep often trade their moods and smarts for minor savings in time which they later fritter away through messing around due to tiredness and lesser mental capacity.
睡覺前，我們經常吃藥，包括安眠藥。許多人喝酒甚至抽大麻都是為了讓自己睡得更快（或更好）。所有這些因素都會干擾睡眠結構，而 REM 睡眠剝奪可能是最具破壞性的影響。沒有 NREM 睡眠，我們感覺糟透了。這就是為什么很少有人求助于極端形式的節省時間：通宵。然而，如果沒有 REM 睡眠，我們就更蠢了。這很難被注意到。疼痛是不那么明顯的。對許多人來說，REM 睡眠似乎是可有可無的。這就是為什么大部分人早上在鬧鐘的幫助下起床的原因。我在其他地方解釋說，在大多數情況下，我們可以將睡眠階段移到更早的時間，并永遠擺脫鬧鐘。不過，我還不如在荒野里哭。即使是那些讀過我的短信的人也一直說，他們負擔不起睡久一點（例如，用[_「睡眠讓我感覺不好」_](https://supermemo.guru/wiki/Sleep:_myths_and_facts)的說法作為借口）。那些節省睡眠時間的人常常用自己的情緒和智慧換取少量的時間節省，后來由于疲勞和智力下降而浪費掉了這些時間。
Natural creativity cycle can easily lose most of its potency by our interference with sleep. Late sleep, stress, alcohol, and alarm clocks are chief culprits here. If you are stuck in a creative groove, if you cannot solve a difficult problem, read this text again, and obey the rules of the natural creativity cycle. A few simple steps maintained for a few weeks can easily double or quadruple your creative potential! The returns on investment are truly exponential!
自然創造力周期很容易因為我們對睡眠的干擾而喪失了它的大部分潛能。晚睡、壓力、酒精和鬧鐘是這里的罪魁禍首。如果你被困在一個創造性的凹槽里，如果你不能解決一個困難的問題，再讀一遍這篇文本，并遵守自然創造力周期的規則。幾個星期的簡單步驟可以很容易地使你的創造潛力翻兩番或四倍！投資的回報真的是指數式的！
See: [How to solve any problem?](https://supermemo.guru/wiki/How_to_solve_any_problem%3F)
參見：[怎樣解決任何問題？](https://supermemo.guru/wiki/How_to_solve_any_problem%3F)
### 12.3 Neural aspects of the creativity cycle
### 創造力周期的神經方面
This picture presents the progression of the creativity cycle in neural terms. In the diagram, dots represent memories or concepts. Connections between the dots represent associations \(between memories or concepts\). Memories and connections are first formed or activated in red in the process of learning or spontaneous creativity. In successive octants of the diagram, memories and connections can get weakened or consolidated. Darker and thicker connections are most stable and most durable. The picture shows how, in a single cycle of day and night, a new big idea emerges. New connections may form via deterministic inference \(thinking\), or via random activations typical of creativity or REM sleep.
這張圖片以神經的方式呈現了創造力循環的進程。在圖中，點代表記憶或概念。點之間的連接表示聯想（記憶或概念之間）。記憶和聯系首先是在學習或自發創造的過程中以紅色形成或激活的。在圖表的連續八分圓中，記憶和連接可能會被削弱或鞏固。較暗和較厚的連接是最穩定和最持久的。這幅圖展示了一個新的偉大的想法是如何在白天和黑夜的單周期中出現的。新的連接可能通過確定性的推斷（思考），或者通過創造性或 REM 睡眠的隨機激活而形成。
The same idea may be represented by a different set of neurons in a different part of the brain. The memory transfer may occur during a single cycle. This is why association of ideas in the diagram should not be understood as specific neural connections in the brain.
同樣的想法可能由大腦不同部位的一組不同的神經元所代表。所述記憶轉移可在單個周期內發生。這就是為什么圖中的聯想不應該被理解為大腦中特定的神經連接。
#### 12.3.1 Waking Day
#### 醒來后的白天
**Octant 1: Morning creative explosion:** The day in a natural cycle begins with a creative explosion. The semantic tree of knowledge gets expanded in a highly unpredictable manner. The most important part of that process is random activation of concept neurons associated with ideas. On a good day, the brain should be buzzing with ideas related to one's work, or ideas irrelevant. A cup of coffee can enhance this process. Good mood is also essential as it allows of unconstrained creativity. Modern scourges of [bad sleep](https://supermemo.guru/wiki/Good_sleep), [stress](https://supermemo.guru/wiki/Stress), and haste are prime enemies of morning creativity. In the picture, the underlying existing knowledge tree is not shown. Only new foci of activity are shown in red. New associations are shown as links between activation centers \(edges to the knowledge graph\).
**八分圓之一：早晨創意爆炸：** 自然周期中的一天以創意爆炸開始。知識的語義樹以一種高度不可預測的方式擴展。這一過程中最重要的部分是與想法相關的概念神經元的隨機激活。在美好的一天里，大腦中應該有與工作相關的想法，或者與工作無關的想法。一杯咖啡可以增強這個過程。良好的心情也是必不可少的，因為它允許不受限制的創造力。[糟糕的睡眠](https://supermemo.guru/wiki/Good_sleep)、壓力和匆忙等現代禍害是早晨創造力的主要敵人。在圖中，未顯示基礎的現有知識樹。只有新的活動焦點顯示為紅色。新的關聯顯示為激活中心（知識圖的邊）之間的鏈接。
**Octant 2: Focused thinking:** Focused work is more conducive to deductive reasoning in which the knowledge tree gets expanded in a systematic manner. For example, a creative idea, that pops up randomly, may get associated with active leaves of the existing knowledge tree. Those associations will fill the gaps needed to complete the jigsaw puzzle leading to a solution to a problem. Focus and creativity are competitive, but they are not separated into big time-span octants as shown on the picture. Those are only used to illustrate the symmetry with the learn-and-burn cycle of the nighttime NREM-REM pattern. To get a better sense of the interaction of focus and creativity, check the right margin where creativity shows in yellow and keeps waning with waking, while focused time is shown in blue. The actual interplay is even finer and some of the processes occur in parallel. The darker the shade of blue, the more tired the brain, and the less likely it is to make progress in problem solving. Sleep comes to rescue to renew the cycle.
**八分圓之二：專注思考：** 專注工作更有利于演繹推理，在這種推理中，知識樹得到了系統的擴展。例如，一個隨機彈出的創意可能與現有知識樹的活動葉相關聯。這些聯系將填補所需的空白，以完成拼圖難題，引導一個問題的解決方案。注意力和創造力是相互競爭的，但它們并不像圖中所示的那樣被分成大的時間跨度的變量。這些僅用于說明夜間 NREM-REM 模式的學習和燃燒周期的對稱性。為了更好地理解注意力和創造力之間的相互作用，請檢查以下位置：創造力以黃色顯示，并且隨著清醒時間不斷減弱，而專注時間以藍色顯示。實際的相互作用甚至更精細，其中一些過程是并行發生的。藍色的陰影越深，大腦就越疲憊，在解決問題方面取得進展的可能性就越小。睡眠是為了解救和更新周期而來的。
**Octants 3-4** will mirror Octants 1-2 in individuals who take a recommended mid-day nap. Naps bring the homeostatic learning capacity back to the baseline. In other words, well executed naps eliminate the network fatigue effect. Biphasic sleepers benefit of maximum creativity, alertness and learning performance in two octants in a single cycle: Octant 1 and Octant 3. In monophasic sleepers, the evening creative mode is undermined by network fatigue, and most of the improved alertness and learning capacity comes from the [impact of circadian variables on the brain](http://super-memory.com/articles/sleep.htm#Monophasic_sleep_with_biphasic_learning). Even if you do not sleep at siesta time, the brain experiences an evening revival after the mid-day slump. The picture assumes that siesta has restored the full creative mode and the main difference between Octant 1 and Octant 3 is that, in the evening, the period of prolific creativity will build upon newly formed structures of knowledge inherited from the first half of the waking day.
**八分圓之三和四** 將如同八分圓之一和二，如果個體進行了推薦的午睡。午睡使自穩態學習能力恢復到基線水平。換句話說，良好執行的午睡消除了網絡疲勞效應。雙相睡眠者在一個周期中的兩個八分圓：八分圓之一和八分圓之三中最大限度地發揮創造力、警覺性和學習能力。在單相睡眠者中，夜間的創造模式受到網絡疲勞的破壞，大部分提高的警覺性和學習能力來自于[晝夜變化對大腦的影響](http://super-memory.com/articles/sleep.htm#Monophasic_sleep_with_biphasic_learning)。即使你在午睡時不睡覺，在午休之后，大腦也會經歷一次晚上的復蘇。這幅圖假設午睡已經恢復了完全的創造模式，八分圓之一和八分圓之三之間的主要區別是，在晚上，多產的創造力將建立在從醒著的一天的前半部分繼承下來的新的知識結構之上。
#### 12.3.2 Night
#### 晚上
**Octant 5: NREM sleep:** Memories get consolidated in the neocortex. The picture does not reflect the fact that the same connections between concepts may move from the switchboard \(hippocampus\) to permanent storage \(neocortex\). Octants 4 and 5 may look the same, but the networks of connections may change their location in the brain. The whole fabric of knowledge becomes stable, consolidated, and gets a ticket on its way to longevity. Memories settled in the cortex will get more and more stable with each review.
**八分圓之五：NREM 睡眠：**記憶在大腦皮層得到鞏固。這幅圖沒有反映出這樣一個事實，即概念之間的相同連接可能會從交換臺（海馬）移動到永久存儲（新大腦皮層）。八分圓之四和五可能看起來是一樣的，但是連接網絡可能會改變它們在大腦中的位置。整個知識結構變得穩定、鞏固，并在走向長命的道路上獲得了入場券。每一次回顧，大腦皮質中的記憶都會變得越來越穩定。
**Octant 6: REM sleep:** Unlike focus-creativity interplay which is network-procedural in character, NREM/REM pattern operates like a [flip-flop oscillator](http://super-memory.com/articles/sleep.htm#REM_flip-flop). The left margin on the picture shows a typical NREM/REM pattern for a night. For the sake of illustration and symmetry, the picture includes only four separate episodes. Octant 6 is a nighttime equivalent of daytime creativity. Random pattern activation will produce new associations and REM sleep will work like an optimizing trainer for neural networks. When woken up during REM, we often report dreaming. This may be the expression of brain's nighttime work on playing hypothetical scenarios for the sake of memory optimization and discovery. The picture shows transitory areas of red activation, which can later become consolidated into new ideas in successive episodes of NREM sleep, or enhanced in successive episodes of REM sleep.
**八分圓之六：REM 睡眠：** 不同于網絡-程序的注意力-創造力互動，NREM/REM 模式的運作就像一個觸發器振蕩器。圖中的左邊緣顯示了一個晚上的典型 NREM/REM 模式。為了說明和對稱，這幅畫只包括四個單獨的插曲。八分圓之六相當于白天的創造力。隨機模式激活將產生新的關聯，REM 睡眠將像神經網絡的優化訓練器一樣工作。在 REM 期間醒來時，我們經常報告做夢。這可能是大腦為了優化和發現記憶而玩假設性場景的夜間工作的表現。這幅圖顯示了短暫的紅色激活區域，這些區域后來可以在連續的 NREM 睡眠中被鞏固成新的想法，或者在連續的 REM 睡眠中增強。
**Octant 7 NREM:** Further consolidation of gains from the day and early REM sleep episodes.
**八分圓之七 NREM：** 進一步鞏固從一天和早期 REM 睡眠事件的收益。
**Octant 8 REM:** Last part of the night might be most prolific in terms of creativity. This is the time when most of obligatory consolidation and memory transfer has already occurred. This is the time the brain is allowed to play with existing memories and look for patterns and generalizations that crystallize ideas and provide new insights in problems to be solved in waking.
**八分圓之八 REM：** 就創造力而言，夜晚的最后一段時間可能是最多產的。這是大多數強制性的鞏固和記憶轉移已經發生的時候。這是大腦被允許玩現有記憶，尋找模式和概括，使想法具體化，并為醒來時需要解決的問題提供新視角。
#### 12.3.3 Next morning
#### 第二天早上
Finally, back in **Octant 1**, we wake up with a big idea.
最后，回到**八分圓之一**，我們有了一個偉大的想法。
> Those who do not follow the natural creativity cycle are less likely to come up with big ideas and be efficient problem solvers
>
> 那些不遵循自然創造力周期的人不太可能想出大點子，也不太可能成為高效的問題解決者
For the sake of creativity, if only possible, we should go to sleep when sleepy, abandon the alarm clock, give up drugs and medication, avoid evening alcohol, and get as much sleep as the brain demands \(incl. the recommended mid-day nap\).
為了創造力，如果可能的話，我們應該在昏昏欲睡的時候睡覺，放棄鬧鐘，放棄藥物和藥物，避免晚上喝酒，并且根據大腦的需要獲得盡可能多的睡眠（包括建議的午睡時間）。
The presented picture had three contributors, and their zodiac constellations have been used to assemble the representation of the ultimate big morning idea. You can now follow individual octants to get a general sense how that big idea came to be: starting with a creative chaos of the early morning, focused reasoning, further layers of creative enhancement, nighttime consolidation and comparison with existing memories, nighttime optimization, and nighttime creative expansion via random pattern generation.
提供的圖片有三個貢獻者，他們的星座已經被用來組裝的最終大的早晨想法的代表。現在，您可以跟蹤單個八分圓來了解這個大想法是如何形成的：從清晨的創造性混亂開始，專注推理，進一步的創造性增強層，夜間鞏固和與現有記憶的比較，夜間優化，以及通過隨機模式生成的夜間創造性擴展。
### 12.4 Depression and positive thinking
### 抑郁和積極思考
Nighttime [creativity](https://supermemo.guru/wiki/Creativity) is an anti-depressant. This is not only a matter of neurohormones. You can go to sleep with a gnawing problem only to wake up with a solution. If the problem is unsolvable, you might creatively come up with an optimistic interpretation, or, at the very least, with a stoic interpretation. This can happen only if you obey the creativity cycle and ensure perfect [circadian alignment](https://supermemo.guru/wiki/Circadian_alignment) of nighttime sleep. Departures from optimum sleep timing can [trigger depression](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2612129/).
夜間[創造力](https://supermemo.guru/wiki/Creativity)是一種抗抑郁藥。這不僅僅是神經激素的問題。你可以帶著咬人的問題入睡，但醒來的時候卻發現了一個解決方案。如果這個問題是無法解決的，你可以創造性地提出一個樂觀的解釋，或者至少是一個堅忍的解釋。只有當你服從創造力周期并確保夜間睡眠的完美[晝夜節律](https://supermemo.guru/wiki/Circadian_alignment)時，這種情況才會發生。偏離最佳睡眠時間會[引發抑郁](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2612129/)。
Few people realize how important sleep is for moods. People who frequently experience a depressed mood insist that [sleep deprivation](https://supermemo.guru/wiki/Sleep_deprivation) often makes them feel better. A great deal of research confirms that. It is possible that some of that mitigating influence comes from the neural chaos that prevents the runaway effect that underlies depression. However, the link between [sleep deficit](https://supermemo.guru/wiki/Sleep_deficit) and mood may lead to wrong strategies. Cutting down on sleep indiscriminately may have the opposite effect: worsening of the mood. Short sleep indeed correlates with improved moods. However, this is mostly due to that fact that the shortest natural sleep is achieved in conditions where it is timed perfectly in reference to brain needs determined by the [circadian cycle](https://supermemo.guru/wiki/Circadian_cycle). Shortening sleep by delaying bedtime will have a different effect than shortening it with an alarm clock. Both will work differently in different chronotypes and in different forms of circadian misalignment. [Sleep deprivation](https://supermemo.guru/wiki/Sleep_deprivation) caused by circadian disruption can have a negative neurohormonal impact on the brain and trigger a depressed mood instead. Unless fully understood in the circadian dimension, and perfected as a form of chronotherapy, [wake therapy](http://en.wikipedia.org/wiki/Wake_therapy) may go the way of [electroconvulsive shock therapy](https://en.wikipedia.org/wiki/Electroconvulsive_therapy) in the annals of medical history.
很少有人意識到睡眠對情緒有多重要。經常經歷抑郁情緒的人堅持認為，[睡眠剝奪](https://supermemo.guru/wiki/Sleep_deprivation)通常會讓他們感覺更好。大量的研究證實了這一點。這可能是一些緩解影響來自神經混亂，以防止失控的影響，在抑郁癥的基礎上。然而，[睡眠不足](https://supermemo.guru/wiki/Sleep_deficit)和情緒之間的聯系可能導致錯誤的策略。不分青紅皂白地減少睡眠可能會產生相反的效果：情緒惡化。睡眠不足確實與情緒改善有關。然而，這在很大程度上是由于這樣一個事實，即最短的自然睡眠是在與由[晝夜周期](https://supermemo.guru/wiki/Circadian_cycle)決定的大腦需求相適應的情況下實現的。通過推遲睡覺時間來縮短睡眠時間與用鬧鐘縮短睡眠時間有不同的效果。兩者在不同的時型和不同形式的晝夜節律失調中起不同的作用。由晝夜節律紊亂引起的[睡眠剝奪](https://supermemo.guru/wiki/Sleep_deprivation)會對大腦產生負面的神經激素影響，反而會引發抑郁情緒。除非在生物鐘維度上有充分的理解，并將其作為一種時間治療的形式加以完善，否則[喚醒療法](http://en.wikipedia.org/wiki/Wake_therapy)可能會在醫學史上走上[電休克療法](https://en.wikipedia.org/wiki/Electroconvulsive_therapy)的道路。
When there is no additional interference from stressors, mood changes are best explained by [circadian misalignment](https://supermemo.guru/wiki/Circadian_misalignment) of sleep in reference to the body clock \(see: [Circadian disturbances in depression](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2612129/). For that reason, well-executed and well-protected [free running sleep](https://supermemo.guru/wiki/Free_running_sleep) might be the simplest and safest sleep therapy in depression.
當沒有來自應激源的額外干擾時，情緒變化的最好解釋是睡眠與生物鐘的晝夜不一致（參見：[抑郁癥中的晝夜節律紊亂](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2612129/)）。正因為如此，良好的執行和良好的保護[自由運行的睡眠](https://supermemo.guru/wiki/Free_running_sleep)可能是最簡單和最安全的睡眠治療抑郁癥。
In addition to its impact on re-balancing brain hormones, sleep has a very important impact on positive thinking through its creative effect. The same reality is interpreted differently by optimists and pessimists. The same reality is interpreted differently by the brain in different neurohormonal states and at different stages of the circadian cycle. People with a positive disposition, or brains in the right state, may have a healthy tendency to see the glass half full. This is part of natural defenses against the brutal truths of reality that can propel an optimist through life with a happy face. A vital component of that optimistic interpretation of the world is the creative brain that can actively search for ideas that can make the reality seem more congruent and more friendly. It is the nighttime creativity that helps build up positive interpretation.
睡眠除了影響大腦激素的再平衡外，還通過其創造作用對積極思維產生非常重要的影響。樂觀主義者和悲觀主義者對同樣的現實有不同的解釋。在不同的神經激素狀態和晝夜周期的不同階段，大腦對同樣的事實有不同的解釋。性格積極的人，或者大腦處于正確狀態的人，可能會有看到杯子半滿的健康傾向。這是對現實殘酷事實的自然防御的一部分，這些事實可以推動樂觀主義者以一張快樂的臉度過一生。對世界的樂觀解釋的一個重要組成部分是創造性的大腦，它能夠積極地尋找能夠使現實看起來更和諧和更友好的想法。正是夜間的創造力幫助建立了積極的解釋。
[REM sleep](https://supermemo.guru/wiki/REM_sleep) is the prime time for dreaming. People woken up in REM sleep report dreaming. People who wake up naturally often have no recall of dreaming. Dreams are incongruent and testify to their creative nature. They are often pretty unpleasant. All nightmares serve to arm us with knowledge tools such as solutions to dangerous situations, and positive interpretations of reality. In depressed patients, circadian misalignment my expose "dreaming brain" to wakefulness, which can trigger a positive feedback cascade of dark thoughts. This is why an alarm clock may provide for a difference between a nightmare and a positive solution to a problem.
[REM 睡眠](https://supermemo.guru/wiki/REM_sleep)是做夢的黃金時期。在 REM 睡眠中醒來的人會做夢。自然醒來的人常常不記得做夢。夢是不一致的，證明了它們的創造性。它們常常令人不快。所有的噩夢都是用知識工具武裝我們的，例如解決危險局勢的方法，以及對現實的積極解釋。在抑郁癥患者中，晝夜節律失調使我的「夢中大腦」暴露于清醒狀態，這可能會觸發一系列黑暗思想的正反饋級聯。這就是為什么鬧鐘可以提供噩夢和問題的積極解決方案之間的區別。
This nighttime creative search for positive interpretation is why we say we like to sleep over the worries and take a new look in the morning. This is how we employ brain hormones and creativity to see the world in better colors. Those who neglect sleep, deprive themselves of the chief weapon that might help them improve their mood.
這個晚上創造性地尋找積極的解釋，這就是為什么我們說，我們喜歡睡覺，消除煩惱，在早晨采取新的面貌。這就是我們如何利用大腦荷爾蒙和創造力，以更好的顏色看待世界。那些忽視睡眠，剝奪自己的主要武器，可能會幫助他們改善自己的情緒。
### 12.5 Creative cycle control
### 創造力周期控制
The control of the natural creativity cycle is determined by \(1\) [learn drive](https://supermemo.guru/wiki/Learn_drive), \(2\) [sleep drive](http://super-memory.com/articles/sleep.htm#Sleep-wake_flip-flop), \(3\) [dream drive](http://super-memory.com/articles/sleep.htm#REM_flip-flop), \(4\) local neural network control, and \(5\) systemic neurohormonal control.
自然創造力周期的控制取決于\(1\)[學習內驅力](https://supermemo.guru/wiki/Learn_drive)、\(2\)[睡眠內驅力](http://super-memory.com/articles/sleep.htm#Sleep-wake_flip-flop)、\(3\)[夢內驅力](http://super-memory.com/articles/sleep.htm#REM_flip-flop)、\(4\)局部神經網絡控制和\(5\)系統神經激素控制。
The learn drive propels [learning, thinking and creativity](https://supermemo.guru/wiki/Learn_drive). The balance between focus and creativity is determined by the operations o the involved networks and brain centers, and modulated by the neurohormonal state of the brain, as well as the network fatigue.
學習內驅力促進[學習、思考和創新](https://supermemo.guru/wiki/Learn_drive)。注意力和創造力之間的平衡是由所涉及的網絡和大腦中心的運作決定的，并受大腦的神經激素狀態以及網絡疲勞的調節。
Sleep drive initiates sleep. It is determined by the following two prime variables:
1. the circadian status that determines sleep propensity and
2. the homeostatic status that depends on the network fatigue.
睡眠內驅力啟動睡眠。它由以下兩個主要變量決定：
3. 晝夜節律決定睡眠傾向的生理狀態
4. 依賴于網絡疲勞的穩態狀態。
Sleep drive makes sure that we fall asleep late in the evening. In a well-managed creativity cycle, sleep drive will also ensure sleep during the siesta period. The system of brain structures governing the sleep drive is pretty complex as depicted in the [Sleep control system](https://supermemo.guru/wiki/Brain_map) diagram.
睡眠內驅力確保我們晚上很晚才睡著。在一個管理良好的創造力循環中，睡眠內驅力也將確保午睡期間的睡眠。控制睡眠內驅力的大腦結構系統相當復雜，如[睡眠控制系統](https://supermemo.guru/wiki/Brain_map)圖所示。
The dream drive is based on NREM-REM flip-flop which regulates transitions between two stages of sleep in which the direction of flow of information in the brain reverses to serve consolidation and/or optimization of memories.
夢內驅力是基于 NREM-REM 觸發器的，它調節兩個睡眠階段之間的轉換，在這兩個階段中，大腦中的信息流動方向發生逆轉，以服務于記憶的鞏固和優化。
All the control components of the natural creativity cycle, if undisturbed, provide a sure way to discovery.
自然創造力周期的所有控制成分，如果不受干擾，就提供了一種可靠的發現方法。
> **Human brain works like a perfect inventing machine**. It gathers information, converts it into coherent knowledge, creatively expands knowledge \(both in waking and in sleep\), and comes up with solutions to problems, action trajectories, and more.
>
> **人腦就像一臺完美的發明機器**。它收集信息，將其轉化為連貫的知識，創造性地擴展知識（無論是在清醒時還是在睡眠中），并提出解決問題、行動軌跡等問題的解決方案。
All those goals are achieved using a mass of tissue that takes just 1-2% of the weight of the human body. Human brain is a true miracle of biological evolution. All its asks is a bit of energy to run it and respect for its control mechanisms.
所有這些目標都是通過僅占人體重量 1 - 2% 的大量組織來實現的。人腦是生物進化的真正奇跡。它所要求的就是一點能量來運行它，并尊重它的控制機制。
### 12.6 Impact of schooling
### 學校教育的影響
Schooling totally destroys the natural creativity cycle in a vast majority of students. There are very few exceptions of kids who are natural early risers, love school, love their teachers, are gifted, love winning, are lucky to attend good schools with good programs and a great degree of freedom, whose parents are tolerant and helpful, and who can manage their evening schedule to their own liking. In my circles, this is extremely rare, perhaps as rare as 1:100. The average is bleak. Kids have no mental power left for their own learning. Their favorite low-brain-energy pastimes range from [computer games](https://supermemo.guru/wiki/Videogames) through music to messing around with friends. Many kids are saved from utter decline by spending long hours in the football field, skatepark, street workout, or on a basketball court. Evenings are devoted to surfing the web, Facebook, YouTube, gaming, and other undemanding forms of cognitive effort.
學校教育完全破壞了絕大多數學生的自然創造力周期。很少有孩子是天生的早起者，熱愛學校，熱愛老師，有天賦，熱愛勝利，幸運地上好學校，有良好的課程和很大程度的自由，他們的父母都是寬容和樂于助人的，他們可以按照自己的喜好管理自己的晚上的日程安排。在我的圈子里，這是非常罕見的，也許像 1:100 那樣罕見。平均水平是暗淡的。孩子們已經沒有自己學習的腦力了。他們最喜歡的低腦能量消遣，從[電腦游戲](https://supermemo.guru/wiki/Videogames)到音樂，再到和朋友閑逛，不一而足。許多孩子在足球場、溜冰場、街頭鍛煉或籃球場上度過了漫長的時光，才能從徹底的衰退中解脫出來。晚上主要用于網上沖浪、Facebook、YouTube、游戲和其他簡單的認知活動。
The biggest offender in the destruction of the creativity cycle is the [alarm clock](https://supermemo.guru/wiki/Alarm_clock) in the morning. It does not help that the alarm may come from a gentle push from a loving mom. Nighttime [REM](https://supermemo.guru/wiki/REM)-driven creativity is injured. Morning creativity is gone. Daytime learning and creative thinking are lethargic. Without help from napping, evening cycle is tired and uninspired. For those [few who take post-school naps](https://supermemo.guru/wiki/Futility_of_schooling), some good evening learning is possible, but the creative component is limited as most of that evening learning comes from compulsory [homework](https://supermemo.guru/wiki/Homework).
破壞創造力周期的罪魁禍首是早晨的[鬧鐘](https://supermemo.guru/wiki/Alarm_clock)。鬧鐘可能來自慈愛的母親溫柔的推動，這也無濟于事。夜間 [REM](https://supermemo.guru/wiki/REM) 驅動的創造力受到傷害。早晨的創造力消失了。白天的學習和創造性思維是昏昏欲睡的。如果沒有午睡的幫助，晚上的周期會很累，也沒有靈感。對于那些[很少在放學后午睡的人](https://supermemo.guru/wiki/Futility_of_schooling)來說，一些好的晚上學習是可能的，但是創造性的部分是有限的，因為大部分晚上的學習來自于強制性的[家庭作業](https://supermemo.guru/wiki/Homework)。
> **For a typical school kid, learn drive is supplanted with teaching-and-homework, creativity is largely absent, and sleep is injured**
>
> **對于一個典型的學齡兒童來說，學習內驅力被教學和家庭作業所取代，創造力很大程度上缺乏，睡眠也受到損害**
### 12.7 Employing the creativity cycle
### 利用創造力周期
If you ever experience a writer's block or wait in vain for inspiration or your artistic muse to come, note that natural creativity cycle, health permitting, makes it possible to experience high creativity on a daily basis. All you need is to understand individual steps and timing. If you look for high creativity in the evening after a hard day's work, you are less likely to find it. Don't mistake high passion and high focus for creativity. Passionate focus is easier to come by even in a tired brain. Kids can do their homework ok in the evening, however, they will never expand creatively on what they get fed in with from textbooks. Their brain will not build new layers of knowledge and understanding. Those extra layers and connections are vital for knowledge to last and expand. Creativity determines the ultimate representation of knowledge at the cortical level. That representation determines how abstract and how applicable knowledge is. In short, without solid creative generalizations, we know things, but we are not that much smarter as a result. In passive learning, the brain is like Google, full of information and short on wisdom. All it takes to make a difference is to employ the post-sleep high creativity stages in learning. In simplest terms, learning on a fresh brain is the only highly efficient form of learning.
如果你曾經歷過作家的創作障礙，或徒勞地等待靈感或藝術靈感的到來，請注意，在健康條件允許的情況下，自然創造力周期會使你每天都能體驗到高創造力。你所需要的就是了解個人的步驟和時機。如果你在一天辛苦工作后的晚上尋找高創造力，你就不太可能找到它。不要把高度的激情和高度的專注誤以為是創造力。即使是在疲憊的大腦中，也很容易找到激情的注意力。孩子們可以在晚上做他們的家庭作業，但是，他們永遠不會創造性地擴展他們從教科書中得到的東西。他們的大腦不會建立新的知識層和理解層。這些額外的層次和聯系對于知識的延續和擴展是至關重要的。創造力決定了知識在大腦皮層的最終表現。這種表達方式決定了知識的抽象程度和適用程度。簡而言之，如果沒有扎實的創造性概括，我們知道的事情，但我們并不是那么聰明的結果。在被動學習中，大腦就像谷歌，充滿信息，缺乏智慧。要做到這一點，最重要的就是在學習中使用睡眠后的高創造力階段。簡單地說，在新鮮的大腦上學習是唯一高效的學習方式。
[Many good students](https://supermemo.guru/wiki/Best_students_intuitively_follow_the_natural_creativity_cycle) and [most great people](https://supermemo.guru/wiki/Darwin_intuitively_followed_the_natural_creativity_cycle) instinctively follow prescriptions of this text. Years of problem solving make them arrive to similar solutions intuitively. In each creative thinker's mind, those creativity cycle stages will have different names and different associations. Their modelling will differ, but they will all lead to similar actions. Most people intuitively understand the importance of sleep, or absence of distraction in creative thinking. Understanding the biological basis of the creativity cycle, as described herein, should help us be more respectful towards natural powers of the brain.
[許多優秀學生](https://supermemo.guru/wiki/Best_students_intuitively_follow_the_natural_creativity_cycle)和[大多數偉人](https://supermemo.guru/wiki/Darwin_intuitively_followed_the_natural_creativity_cycle)本能地遵循這篇文本的指示。多年的問題解決使他們直觀地得出相似的解決方案。在每一個創造性思考者的頭腦中，那些創造性周期的階段將有不同的名字和不同的聯想。它們的模型不同，但它們都會導致類似的行為。大多數人直覺地理解睡眠的重要性，或者在創造性思維中不分心。理解創造力周期的生物學基礎，如這里所描述的，應該幫助我們更尊重大腦的自然力量。
> **Respect for the natural creativity cycle makes it easy to reproduce high learning and high creativity on a daily basis.**
>
> **對自然創造力周期的尊重使人們很容易在日常生活中復制高水平的學習和創造力。**
### 12.8 Old school: creativity cycles
### 傳統學校：創造力周期
Understanding the **natural creativity cycle** is essential for productive brainwork and creativity. The web is populated with hundreds of articles about the "_creativity cycle_". Those articles explain what steps need to be taken to maximize creativity. The problem with a typical "_creativity cycle_" is that it has been artificially concocted by creativity "experts" who provide a rigid formula for decomposing the process into well-delineated stages such as _preparation_, _analysis_, _creativity_, _development_, _implementation_, etc.
理解**自然創造力周期**對于富有成效的腦力工作和創造力是必不可少的。網上充斥著成百上千篇關于「_創造力周期_」的文章。這些文章解釋了需要采取哪些步驟才能最大限度地發揮創造力。一個典型的「_創造力周期_」的問題是，它是由創造性「專家」人為編造的，這些“專家”提供了一個嚴格的公式，將過程分解為精心劃定的階段，如準備、分析、創造、發展、實施等。
Each of thus delineated stages require creativity per se. What "experts" call a "_creative cycle_" should rather be called a "_project cycle_" with no specific prescription for creativity.
這樣描述的每一個階段本身都需要創造性。「專家」所說的「_創造力周期_」，更應該被稱為「_項目周期_」，沒有具體的創造力指示。
The problem with this traditional approach is that it is motivational and intentional. To improve creative outcomes, we naturally look for simple steps that would encapsulate the best tools and the best strategies. However, creativity is hardly controllable. It is an intrinsic and highly autonomous process that arises in neural networks in the wake of exploration and problem solving. Instead of looking for specific steps towards an achievement, we should rather foster a healthy brain environment for enhanced creativity. The rest is up to the brain itself, hard work, and a random process that calls for a bit of luck.
這種傳統方法的問題在于它是有動機的和有目的。為了提高創造性成果，我們自然而然地尋找能夠封裝最佳工具和最佳策略的簡單步驟。然而，創造力是很難控制的。它是一個內在的、高度自治的過程，是神經網絡在探索和解決問題的過程中產生的。我們應該營造一個健康的大腦環境，以增強創造力，而不是尋找實現成就的具體步驟。剩下的取決于大腦本身，艱苦的工作，以及需要一點運氣的隨機過程。
The traditional approach to the "_creative cycle_" will not be too helpful in creative efforts because of two problems:
* each project stage requires creativity on its own
* **creativity is highly unpredictable** and cannot be micromanaged. Its randomness underlies its power. In a creative process, unexpected associations are the source of new value
由于以下兩個問題，傳統的“創造周期”方法不會對創造工作有太大幫助：
* 每個項目階段都需要有自己的創造力。
* **創造力是高度不可預測的**，不能被微觀管理。它的隨機性是其力量的基礎。在創造性的過程中，意外的關聯是新價值的來源。
My formula for enhanced creativity can be summarized as:
1. **respect the natural creativity cycle** rooted in brain science, and
2. keep working on the problem to solve
我的增強創造力的公式可以概括為：
3. **尊重**植根于腦科學的**自然創造力循環**，
4. 繼續努力解決這個問題
You can use "project cycle" stages, if you find them helpful, or you can just improvise as you feel fit.
你可以使用「項目周期」階段，如果你發現他們是有幫助的，或者你可以只是即興發揮，因為你覺得合適。
See also: [How to solve any problem?](https://supermemo.guru/wiki/How_to_solve_any_problem%3F)
另見：[如何解決任何問題？](https://supermemo.guru/wiki/How_to_solve_any_problem%3F)
### 12.9 Tools
### 工具
#### 12.9.1 Learning
#### 學習
One good artificial prop in the natural creativity cycle is the proverbial pen and paper, i.e. any means for extending human memory by making notes. I favor notes made in [SuperMemo](https://supermemo.guru/wiki/SuperMemo). They are best made in a collection dedicated to a specific problem that is to be solved. Later on, those notes can enter the process of [incremental reading](https://supermemo.guru/wiki/Incremental_reading) and propel the natural interplay of focus and creativity in learning.
在自然創造力周期中，一個很好的人工支柱是眾所周知的筆和紙，即通過記筆記來擴展人類記憶的任何手段。我喜歡用 [SuperMemo](https://supermemo.guru/wiki/SuperMemo) 寫的筆記。它們最好是在一個專門用于要解決的特定問題的集合中制作。后來，這些筆記可以進入[漸進閱讀](https://supermemo.guru/wiki/Incremental_reading)的過程，并推動學習中自然的注意力和創造力的相互作用。
#### 12.9.2 Incremental reading
#### 漸進閱讀
> SuperMemo insert. [What is SuperMemo?](https://supermemo.guru/wiki/What_is_SuperMemo%3F)
>
> SuperMemo 插入。[什么是SuperMemo ？](https://supermemo.guru/wiki/What_is_SuperMemo%3F)
>
> Incremental learning has been created to naturally support the creativity cycle in stages powered by the learn drive. High load of learning and creative learning provide for rich processing material for the stages powered by the dream drive.
>
> 漸進學習被創造出來，在學習內驅力的推動下，在不同的階段自然地支持創造力周期。高負荷的學習和創造性的學習為夢內驅力的舞臺提供了豐富的加工材料。
>
> Oscillations and transient transitions between focused/analytical and creative/exploratory work are naturally supported by tools that make the learning process incremental, intermittent, interruptible, and dendritic. This means that the student is in full control of the learning pace. This allows of free semantic digressions into multiple branches of knowledge.
>
> 專注/分析性工作和創造/探索性工作之間的振蕩和過渡自然得到工具的支持，這些工具可以使學習過程漸進、間歇性、可中斷和樹突。這意味著學生可以完全控制學習的速度。這允許將語義自由地轉移到知識的多個分支中。
>
> In the early morning, in high creativity mode, note taking may take precedence over focused processing. The gradual transition to more analytical mode proceeds naturally and is under full control exerted by the user. In simple terms, this makes it possible to collect morning ideas as notes and then process them serially with maximum attention one by one. They can also be processed in an interleaved incremental mode \(e.g. in parallel with spaced repetition material\).
>
> 在清晨，在高創造力的模式下，記筆記可能優先于專注處理。逐步過渡到更多的分析模式是自然進行的，并在用戶的完全控制下進行。簡單地說，這樣就有可能收集早晨的想法作為筆記，然后以最大的注意順序逐個處理這些想法。它們還可以在交錯漸進模式（例如，與間隔重復材料并行）下進行處理。
>
> [Neural creativity](https://supermemo.guru/wiki/Neural_creativity) is a mutation of [incremental learning](https://supermemo.guru/wiki/Incremental_learning), where some of the creative process is run in software in direct communication with the human memory storage. In the same way as the brain runs the creative process in a semantic network of neural connections, SuperMemo, in neural creativity, explores semantic links between concepts and branches of the knowledge tree to serve new knowledge and new inspirations via a process called **spreading activation**.
>
> [神經創造力](https://supermemo.guru/wiki/Neural_creativity)是[漸進學習](https://supermemo.guru/wiki/Incremental_learning)的一種突變，其中一些創造性過程是在軟件中運行的，與人類的記憶存儲直接通信。就像大腦在神經連接的語義網絡中運行創造性過程一樣，在神經創造力中，SuperMemo 探索概念和知識樹分支之間的語義聯系，通過一個稱為**傳播激活**的過程來服務新知識和新靈感。
>
> Incremental learning is a good computer metaphor for how the creative processes in the brain dovetails with focused thinking, and learning.
>
> 漸進學習是一個很好的計算機類比，說明大腦中的創造性過程是如何與專注的思維和學習相吻合的。
>
> > **Incremental learning supports learn drive, dream drive, spontaneous creativity, and self-directed expansion of knowledge.**
> >
> > **漸進學習支持學習內驅力、夢內驅力、自發創造力和自我導向的知識擴展。**
>
> Nobody has ever measured the impact of incremental learning on neurogenesis, but I boldly hypothesize that if there are any control mechanisms that we might influence, they would be definitely associated with the neural activity and restorative processes. This would mean that rich learning and creative thought combined with healthy regimen of sleep would provide the basis of the desirable effect on the brain.
>
> 沒有人測量過漸進學習對神經發生的影響，但我大膽地假設，如果有任何我們可能影響的控制機制，它們肯定會與神經活動和恢復過程聯系在一起。這將意味著豐富的學習和創造性的思維，再加上健康的睡眠方案，將提供對大腦的理想效果的基礎。
>
> The present article was written using incremental writing. Incremental writing is a technique, in which learning, creative thinking, and writing become integrated into a continuous incremental learning process. In incremental writing, one can employ a form of "project cycle": \(1\) information gathering, \(2\) writing and expansion, \(3\) clean up and elimination, and \(4\) publishing. All those stages require creativity and should not be confused with the creativity cycle.
>
> 這篇文章是用漸進寫作的。漸進寫作是一種技術，在這種技術中，學習、創造性思維和寫作成為一個持續的漸進學習過程。在漸進寫作中，可以采用一種「項目周期」的形式：\(1\)信息收集，\(2\)寫作和擴展，\(3\)清理和消除，\(4\)發布。所有這些階段都需要創造性，不應與創造性周期混為一談。
#### 12.9.3 SleepChart
#### 睡眠圖表
[SleepChart](https://supermemo.guru/wiki/SleepChart) in [SuperMemo](https://supermemo.guru/wiki/SuperMemo) makes it easy to [optimize the timing of brainwork](https://supermemo.guru/wiki/Optimizing_the_timing_of_brainwork):
[SuperMemo](https://supermemo.guru/wiki/SuperMemo) 中的 [SleepChart](https://supermemo.guru/wiki/SleepChart) 使[優化腦力工作的時機](https://supermemo.guru/wiki/Optimizing_the_timing_of_brainwork)變得很容易：
> **Figure:** **Optimizing the timing of brainwork with respect to the circadian cycle.** This exemplary graph was generated with the help of SleepChart on the basis of 3-year-long daily measurements of a free-running sleep rhythm. The horizontal axis expresses the number of hours from awakening \(note that the free running rhythm period is often longer than 24 hours\). Light blue dots are actual sleep episode measurements with timing on the horizontal, and the length on the left vertical axis. **Homeostatic** sleepiness can roughly be expressed as the **ability to initiate sleep**. Percent of the initiated sleep episodes is painted as a thick blue line \(right-side calibrations of the vertical axis\). Adenosine-related homeostatic sleep propensity increases in proportion to mental effort and can be partially cleared by caffeine, stress, etc. **Circadian** sleepiness can roughly be expressed as **the ability to maintain sleep**. Average length of initiated sleep episodes is painted as a thick red line \(left-side calibrations of the vertical axis\). Mid-day slump in alertness is also circadian, but is biologically different and results in short sleep that does not register as red sleep maintenance peak. **Sleep maintenance** circadian component correlates \(1\) negatively with temperature, ACTH, cortisol, catecholamines, and \(2\) positively with: melatonin and REM sleep propensity. Optimum timing of brainwork requires both low homeostatic and circadian sleepiness. There are two quality alertness blocks during the day: first after the awakening and second after the siesta. Both are marked yellow in the graph. For best learning and best creative results use these yellow blocks. Caffeine can only be used to enhance alertness early in this optimum window \(brown\). Later use will affect sleep \(caffeine half-life is about six hours\). Optimum timing of exercise is not marked as it may vary depending on the optimum timing of zeitgebers \(e.g. early morning for DSPS people and evening for ASPS people\). For more details see: [Biphasic nature of human sleep](https://supermemo.guru/wiki/Biphasic_life).
>
> **圖：根據晝夜周期優化腦力工作的時間。** 這個示例性的圖表是在睡眠圖的幫助下生成的，其基礎是對自由活動的睡眠節奏的連續 3 年的每日測量。水平軸表示從醒來開始的小時數（請注意，自由運行的節奏周期通常超過24小時）。淺藍點是實際的睡眠事件測量，時間在水平方向，長度在左側垂直軸上。**穩態**睡眠可以粗略地表現為**啟動睡眠的能力**。啟動的睡眠事件的百分比被繪制為一條粗藍線（垂直軸的右側校準）。腺苷相關的穩態睡眠傾向隨著腦力的增加而增加，并且可以通過咖啡因、壓力等來部分清除。**晝夜**睡眠可以粗略地表現為**維持睡眠的能力**。啟動的睡眠事件的平均長度被畫成一條粗紅線（垂直軸的左側校準）。午間警覺性下降也是晝夜節律，但生理上是不同的，導致睡眠時間短，不是紅色睡眠維持高峰。**睡眠維持**晝夜節律成分\(1\)與體溫、ACTH、皮質醇、兒茶酚胺呈負相關；\(2\)與褪黑素、快速眼動睡眠傾向呈正相關。腦力勞動的最佳時機要求低的內穩態和晝夜節律的困倦。白天有兩個高質量的警覺性障礙：第一個是在覺醒之后，第二個是在午睡之后。兩個都在圖中標記為黃色。為了獲得最佳的學習和最佳的創造性結果，請使用這些黃色塊。咖啡因只能在這個最佳窗口\(棕色\)的早期被用來提高警覺性。以后的使用會影響睡眠\(咖啡因的半衰期約為6小時\)。運動的最佳時間并沒有標明，因為它可能會因時代的最佳時間而有所不同（例如，DSPS 的人是清晨，ASPS 的人是晚上）。有關更多細節，請參見：[人類睡眠的雙相性](https://supermemo.guru/wiki/Biphasic_life)。
### 12.10 Summary: Natural creativity cycle
### 摘要：自然創造力周期
* adherence to the natural creativity cycle is vital for achieving high creativity on a regular basis
* 堅持自然創造力周期對于定期獲得高創造力是至關重要的
* efficient problem solving is not possible without adherence to the natural creativity cycle
* 如果不堅持自然創造力周期，就不可能有效地解決問題
* for high creativity, sleep needs to occur in the [optimum circadian framework](https://supermemo.guru/wiki/Optimizing_the_timing_of_brainwork)
* 為了獲得更高的創造力，睡眠需要在[最佳的晝夜節律](https://supermemo.guru/wiki/Optimizing_the_timing_of_brainwork)框架內進行。
* _creativity cycle_ known from creativity literature should rather be called a _project cycle_ with all stages requiring high creativity in the first place
* 從創造力文獻中了解到的_創造力周期_應該被稱為一個_項目周期_，它的所有階段首先都需要高度的創造力。
* in a healthy [circadian cycle](https://supermemo.guru/wiki/Circadian_cycle), most creative brain occurs in the morning, or after a siesta
* 在一個健康的[晝夜周期](https://supermemo.guru/wiki/Circadian_cycle)中，大多數創造性的大腦發生在早上或午睡后。
* creativity competes with focus and attention. Those different brain modes are natural and are controlled procedurally by the goals of the mental process
* 創造力與專注和注意力競爭。這些不同的大腦模式是自然的，并且在程序上被心理過程的目標所控制
* morning coffee boosts creativity
* 早間咖啡能增強創造力
* clarity of thinking declines in proportion to mental effort during the waking day
* 清醒的一天，思維的清晰度隨著腦力的增加而下降
* good sleep is a natural effortless inventor
* 睡個好覺是個天生的發明家
* sleep can be easily injured with evening medication, alcohol, drugs, stress, and more
* 晚上的藥物、酒精、藥物、壓力等都很容易傷害睡眠。
* memories are shuffled around in the brain during sleep. This is part of natural autonomous creativity
* 在睡眠中，記憶在大腦中來回移動。這是自然自主創造力的一部分。
* REM sleep is a natural optimizer that helps generating night-time creative breakthroughs
* REM 睡眠是一個自然的優化器，有助于產生夜間創造性的突破。
* alarm clocks, cannabis, and alcohol are prime enemies of REM sleep and night-time creativity
* 鬧鐘、大麻和酒精是 REM 睡眠和夜間創造力的主要敵人。
* great people, self-employed people, and retirees alike, naturally gravitate towards structuring their day around the natural creativity cycle
* 偉大的人，自謀職業的人，和退休人員一樣，自然而然地傾向于圍繞著自然創造力周期來安排他們的一天。
* sleep can be used as a weapon against depression. Wake therapy can be useful only in conditions of circadian misalignment
* 睡眠可以作為對抗抑郁的武器。只有在晝夜節律失調的情況下，尾流療法才是有用的。
* optimistic brain creatively re-interprets the reality in sleep
* 樂觀的大腦創造性地重新解釋睡眠中的現實
* respect for natural creativity cycle protects the inherent property of the brain: drive towards learning and invention
* 尊重自然創造力周期保護大腦的固有特性：學習和發明的動力。
* schooling destroys natural creativity cycle for most kids
* 對大多數孩子來說，學校教育破壞了自然創造力周期。
* free schedules, e.g. in homeschooling, democratic schooling, unschooling, vacation, etc. favor respect for the natural creativity cycle
* 自由課程表，如在家上學、民主學校教育、非學校教育、假期等，尊重自然創造力周期
* [for most kids, creative processes are largely blocked by teaching, homework, structured activities, and home chores](https://supermemo.guru/wiki/Creativity:_abundant_but_suppressed!)
* [對大多數孩子來說，創造性的過程在很大程度上被教學、家庭作業、組織活動和家務活所阻礙](https://supermemo.guru/wiki/Creativity:_abundant_but_suppressed!)
* creativity blocked by schooling results in permanent changes in the brain that undermine future creativity
* 受學校教育阻礙的創造力會導致大腦的永久性變化，從而破壞未來的創造力。
* self-learning and free play are great allies of creativity in childhood and adolescence
* 自學和自由游戲是兒童和青少年創造力的重要盟友。
* [incremental learning](https://supermemo.guru/wiki/Incremental_learning) is an excellent way to control the balance between attention and creativity
* [漸進學習](https://supermemo.guru/wiki/Incremental_learning)是一種很好的方法來控制注意力和創造力之間的平衡
* incremental learning supports learn drive, dream drive, spontaneous creativity, and self-directed expansion of knowledge
* 漸進學習支持學習內驅力、夢內驅力、自發創造力和自我導向的知識擴展
* [SleepChart](https://supermemo.guru/wiki/SleepChart) makes it possible to determine the [optimum timing of brainwork](https://supermemo.guru/wiki/Optimizing_the_timing_of_brainwork)
* 睡眠圖使我們有可能確定[腦力勞動的最佳時機](https://supermemo.guru/wiki/Optimizing_the_timing_of_brainwork)
* this [article](https://supermemo.guru/wiki/Problem_of_Schooling) was written using [incremental writing](https://supermemo.guru/wiki/Incremental_writing)
* 這篇[文章](https://supermemo.guru/wiki/Problem_of_Schooling)是用[漸進寫作](https://supermemo.guru/wiki/Incremental_writing)寫的
