多数周复盘最后变成”我学了很多”或”我太懒”。真正有用的复盘要具体：哪段时间产生了提取、哪段只是重读、哪里理解断了、下周怎么改。下面 15 个 Prompt 是结构化的周日晚审计。
适合哪些场景
在校学生、自学者、备考人群、MOOC 长跑者，以及任何想把投入变成可测进展的人。
什么时候不建议这样写 Prompt
本周根本没记录时间或内容时不用——没有数据的反思变成空想。如果只想”感觉良好”也不用——诚实复盘会扎心。
Prompt 结构公式
复盘 Prompt 一定要带这六个要素：
- 角色：AI 扮演谁——研究导师、同行评议人、考试教练、辩论对手、图书馆员。
- 上下文：水平、学科、deadline、论文数量、引用风格、课程或项目。
- 目标：一个具体交付物——12 道题、1 页文献矩阵、5 条反论、4 周复习计划。
- 限制：字数、深度、允许的来源类型、跳过什么、绝不主张什么。
- 输出格式：编号清单、表格、JSON 或分级块（E / M / H），能粘到 Notion / Anki / Word。
- 示例 / 信号：1-2 段参考或反例（“不要像维基那样讲”）。
这套 Prompt 适合用在哪
- 周日晚复盘
- 章节 / 模块结束复盘
- 考后总结
- MOOC / 训练营里程碑
- 辅导后回顾
15 个可直接复制的 Prompt 模板
1. Feynman 裂缝复盘
逼出理解真断的地方。
You are a study coach. Below are the topics I studied this week: {topics}. For each, I will try to explain it in 3 sentences. Identify the sentences where my explanation is vague, missing a mechanism, or relies on a borrowed phrase rather than understanding. Suggest 1 follow-up question per gap.
{paste my explanations}可替换变量： topics, explanations
优化建议： 太温柔时追加：“Be ruthless. Mark any sentence that a knowledgeable reader could not paraphrase back to you.”
2. 提取 vs 识别审计
Below is my study log for the week. For each session, classify the activity as primarily retrieval (active recall, problem solving, writing without notes), recognition (re-reading, highlighting, watching), or hybrid. Total hours per category. Flag the imbalance if recognition dominates.
{paste log}3. 投入时间诚实度
I budgeted {planned hours} for {topic}. Actual time: {actual hours}. Below are time entries: {paste}. Identify (a) hours that were truly focused, (b) hours that were context-switching or shallow. Suggest one schedule change for next week.4. 信心 vs 准确率差距
Below are 10 self-quiz items I attempted. For each: my confidence (1-5) before answering and whether I was correct. Identify where confidence overshoots accuracy (overconfidence zone) and suggest specific drills.
{paste}5. 精力与专注模式
Here is my hourly study log for the week with focus self-rating (1-5): {paste}. Identify my 2 best-focus time windows and 2 worst. Suggest a redesigned schedule that matches hardest tasks to highest-focus windows.6. 三行周收获
Compress my study week into 3 lines: one biggest insight, one biggest gap, one promise to myself for next week. Use my own voice, not corporate-speak. Inputs: {paste reflections, logs, errors}.7. 错题分类
Below are all the errors I made in homework and quizzes this week. Group them into 3-5 categories (e.g., misread, computational, conceptual, careless). For each category: a 1-line root cause and a targeted drill.
{paste errors}8. 间隔复习预报
Topics studied this week and their first-pass dates: {paste}. Build my spaced-review schedule for the next 4 weeks (days 1, 3, 7, 14, 30). Output as a calendar-friendly list.9. “理解还是背诵”测验
For each of the topics {list}, generate 1 question I should be able to answer if I truly understand the mechanism (not just recall the term). I will try to answer; flag the ones where I fall back on memorized phrasing.10. 教学测试演练
I will explain {topic} as if teaching a friend who has no background. Pretend to be that friend; ask 4 naive follow-up questions. Stop when the answer becomes circular or hand-wavy; mark that as a gap.11. 计划 vs 实际偏差
Compare last week’s plan to last week’s actual: {paste plan, paste log}. Identify the top 3 variances. For each: likely cause (overestimation, distraction, scope creep, illness), one concrete fix.12. “给过去的我”的信
Write a 200-word letter from my future self (Sunday next week) to my current self (today), based on this week’s data: {paste}. Voice: kind but specific. Include one warning, one encouragement, one practical instruction.13. 下周一页计划
Based on this week’s reflection inputs: {paste}, build next week’s study plan: top 3 priorities, time budget per topic, 2 retrieval sessions per priority, 1 buffer slot, 1 weekly review slot. Constraint: max {hours per week} hours.14. “只剩 4 小时”聚焦
Given my current weak spots {list weak spots}, if I had only 4 hours next week, what is the highest-leverage way to spend them? Output as 4 one-hour blocks with specific activity and expected outcome.15. 课程中期检查
For my {N}-week course on {topic}, here are my weekly summaries so far: {paste}. Write a 250-word mid-term checkpoint: what I have mastered, what is still shaky, what is missing entirely, what to adjust in the second half.容易踩的坑
- 没有数据就复盘——周中要记时间和主题，不是周日凭记忆。
- 把”感觉高效”等同于”产生了提取”。
- 结论太空（“多学 X”）——要具体到练习动作。
- 忽略信心校准——过度自信比不足自信更贵。
- 同样的计划用在崩了的下一周——不改变量等于自欺。
- 不做错题分类——错误模式不命名就会重复。
- 只看结果不看过程——两者都要复盘。
优化技巧
- 每周一个文档：顶部计划、中部日志、底部反思。
- 复盘 20-30 分钟封顶，再久变反刍。
- 收尾给一个具体行为改变，不要”以后努力”。
- 轮换模板，不要每周回答同样问题。
- 每月一次提取审计（模板 2）+ 信心审计（模板 4）。
- 动力低时用模板 12（写给自己的信），比抽象目标更有效。
- 记录反思被你执行的比例——若为零，反思格式坏了。
FAQ
- 周复盘多长时间合适？: 20-30 分钟。再久会陷入反刍；再短意味着没真和数据打交道。
- AI 能告诉我怎么学吗？: 能结构化反思、指出失衡。但不能替代你对学科、目标、精力的判断。
- 复盘要给导师看吗？: 有导师就给——模式比单次课总结更有价值。
- 如果每周都很糟怎么办？: 问题在复盘上游：工作量、睡眠、动力。和导师 / mentor 谈，反思修不好结构性问题。
- 一切顺利的周也要复盘吗？: 要。顺利的周能教你可复制的模式；不复盘就抄不出来。