斯坦福神经学家教你掌握天才的超级学习技巧

斯坦福神经学家教你掌握天才的超级学习技巧

发布于 2026-10-21 · 时长 1:41:25

字幕摘录

时间	英文	中文
0:00	Harvard School of Medicine.	哈佛医学院.
0:01	Today, we are discussing how to study and learn.	今天,我们正在讨论如何学习和学习。
0:04	That is what the scientific data say is the best way	这就是科学数据所说的最好的方法
0:08	to study in order to remember information	学习以记住信息
0:10	and to be able to use that information effectively	并能够有效利用这一信息
0:13	in different areas of your life.	在你生活的不同领域。
0:15	So for those of you that are still in school,	所以对于你们这些还在上学的人来说
0:17	this could be any stage of school,	这可能是学校的任何阶段,
0:19	today's discussion will be very useful for you.	今天的讨论将对你们非常有用。
0:22	However, even if you are not formally enrolled	即使你没有正式注册

展开字幕全文（2494 条）

序号	英文	中文
1	Harvard School of Medicine.	哈佛医学院.
2	Today, we are discussing how to study and learn.	今天,我们正在讨论如何学习和学习。
3	That is what the scientific data say is the best way	这就是科学数据所说的最好的方法
4	to study in order to remember information	学习以记住信息
5	and to be able to use that information effectively	并能够有效利用这一信息
6	in different areas of your life.	在你生活的不同领域。
7	So for those of you that are still in school,	所以对于你们这些还在上学的人来说
8	this could be any stage of school,	这可能是学校的任何阶段,
9	today's discussion will be very useful for you.	今天的讨论将对你们非常有用。
10	However, even if you are not formally enrolled	即使你没有正式注册
11	in any kind of school at the moment,	在任何类型的学校 现在,
12	today's discussion will also be extremely effective	今天的讨论也会非常有效
13	to be able to study and learn better information	能够学习和学习更好的信息;
14	from say the internet or podcasts	网络或播客
15	or any area of your life where you are seeking	或你生活的任何领域 你寻找
16	to learn and use new knowledge.	学习和使用新的知识。
17	Now, one of the most important things	现在,最重要的事情之一
18	that you're going to learn today is that learning,	你今天要学的就是这种学习
19	that is the best learning practices are not intuitive.	这是最佳的学习做法不是直观的。
20	So before we dive in, keep in mind that whatever you believe	所以在我们潜入之前 记住无论你相信什么
21	about how best to learn for you is probably incorrect.	如何为您最好地学习 很可能是不正确的。
22	And I confess this was humbling for me as well	我承认这对我来说也是
23	when I started to dive into this literature	当我开始潜入这个文献
24	because as somebody who was a student for many years	因为作为一个学生多年
25	and in some sense still considers himself a student	从某种意义上来说,他还是个学生
26	of science and health information because of this podcast	由于这个播客 科学和健康信息
27	and certainly as somebody who still teaches	和尚在教书的人一样
28	university courses, both to medical students	大学课程,均为医科学生
29	and graduate students and to undergraduate students	学生和本科生
30	at Stanford, I thought I understood the whole teaching	在斯坦福,我以为 我理解整个教学
31	and learning process, but I too learned	和学习的过程,但我太学到了
32	that it is anything but intuitive.	除了直觉之外,这是什么
33	In fact, most of what we believe about the best ways	事实上,我们所相信的最好的方法
34	to study are absolutely false.	学习是绝对虚假的。
35	Fortunately today you will learn the best ways to study.	幸运的是,今天你会学到最好的学习方法。
36	Turns out there's a rich literature on this dating back	原来有丰富的文献可以追溯到
37	well over a hundred years and the data	一百多年前的数据
38	are absolutely fascinating and incredibly actionable.	绝对是令人着迷和令人难以置信的行动。
39	It's incredibly interesting how the fields of education,	令人难以置信的有趣 教育领域,
40	the fields of psychology and the fields of neuroscience	心理学领域和神经科学领域
41	have now come together to define the optimal strategies	* 现已共同确定最佳战略
42	to study and learn.	学习和学习。
43	Before we begin, I'd like to emphasize that this podcast	在我们开始之前 我想强调这个播客
44	is separate from my teaching research roles at Stanford.	和我在斯坦福的教学研究角色分开
45	It is however, part of my desire and effort	不过,这是我的愿望和努力的一部分
46	to bring zero cost to consumer information about science	为消费者提供科学信息带来零成本
47	and science related tools to the general public.	与公众有关的科学工具。
48	In keeping with that theme, I'd like to thank the sponsors	根据这个主题,我要感谢提案国。
49	of today's podcast.	今天播客。
50	Our first sponsor is 8 Sleep.	我们的第一个赞助商是8 Sleep.
51	8 Sleep makes smart mattress covers with cooling, heating	8 睡眠用冷却、加热来制造智能床垫
52	and sleep tracking capacity.	还有睡眠跟踪能力
53	I've spoken many times before on this podcast	我之前在播客上说过很多次
54	about the critical need to get sleep,	关于睡眠的关键需要,
55	both enough sleep and enough quality sleep.	睡眠充足,睡眠质量充足
56	Now, one of the key things to getting a great night's sleep	现在,一个关键的事情 得到一个伟大的夜晚的睡眠
57	is that your body temperature actually has to drop	你的体温真的要下降
58	by about one to three degrees in order for you to fall	以大约1到3度的速度让你跌倒
59	and stay deeply asleep.	继续深睡
60	And to wake up feeling refreshed, your body temperature	醒来感觉很清爽 你的体温
61	actually has to increase by about one to three degrees.	实际上,必须增加大约一到三度。
62	One of the best ways to ensure all of that happens	确保这一切发生的最佳方法之一
63	is to control the temperature of your sleeping environment.	控制你睡眠环境的温度
64	And with 8 Sleep, it's very easy to do that.	且与八戒睡,甚为方便.
65	You program the temperature that you want	你编程你想要的温度
66	at the beginning, middle and the end of the night.	初,中,夜终.
67	And that's the temperature that you're going to sleep at.	这就是你要睡觉的温度。
68	And it will track your sleep.	它会跟踪你的睡眠。
69	It tells you how much slow wave sleep you're getting,	它告诉你 你有多慢波睡眠,
70	how much rapid eye movement sleep you're getting,	眼动得有多快
71	which is critical.	这很重要。
72	And all of that also helps you dial in	所有这一切也帮助你拨号
73	the exact parameters you need in order to get	获取所需的精确参数
74	the best possible night's sleep for you.	最好的夜晚为你睡眠。
75	I've been sleeping on an 8 Sleep mattress cover	我睡在8号床垫上
76	for well over three years now,	三年多来,
77	and it has completely transformed my sleep for the better.	它彻底改变了我的睡眠 变得更好。
78	8 Sleep recently launched their newest generation pod cover,	8 Sleep最近推出了他们最新一代的舱盖,
79	the Pod 4 Ultra.	波德四号超人
80	The Pod 4 Ultra cover has improved cooling	Pod 4 超高清的封面改进了冷却
81	and heating capacity,	和供暖能力,
82	higher fidelity sleep tracking technology,	高忠诚度睡眠跟踪技术,
83	and the Pod 4 cover has snoring detection	和波德4封面 有打呼噜检测
84	that will automatically lift your head a few degrees	它会自动抬起你的头几度
85	to improve airflow and stop your snoring.	改善空气流 并停止打呼噜。
86	If you'd like to try an 8 Sleep mattress cover,	如果你想试试8号床垫盖
87	你可以去8sleep.com slash Huberman 。 。 。
88	to save $350 off their Pod 4 Ultra.	以节省350美元 从他们的Pod 4 Ultra。
89	8 Sleep currently ships to the USA, Canada, UK,	8 睡眠船目前前往美国、加拿大、联合王国、
90	select countries in the EU and Australia.	选择欧盟和澳大利亚的国家。
91	再说一遍,这是8sleep.com的斜线Huberman。
92	Today's episode is also brought to us by BetterHelp.	今天的剧集也是由BetterHelp带给我们的.
93	BetterHelp offers professional therapy	更好的帮助提供专业治疗
94	with a licensed therapist carried out entirely online.	有执照的治疗师完全在网上进行
95	I've been doing weekly therapy for well over 30 years.	我每周都做心理治疗30多年了
96	Initially, I didn't have a choice.	起初,我别无选择。
97	It was a condition of being allowed to stay in school,	这是允许留在学校的一个条件,
98	but pretty soon I realized that therapy	但很快我意识到 治疗
99	is an extremely important component to overall health.	这是总体健康的一个极为重要的组成部分。
100	In fact, I consider doing regular therapy	事实上,我考虑做常规治疗
101	just as important as getting regular exercise.	和定期锻炼一样重要
102	Now there are essentially three things	现在基本上有三件事
103	that great therapy provides.	伟大的治疗提供。
104	First of all, it provides good rapport	首先,它提供了良好的关系
105	with somebody that you can trust and talk to	和可以信任的人谈谈
106	about the issues that are most critical to you.	对于你来说最关键的问题
107	Second of all, it can provide support	第二,它可以提供支持
108	in the form of emotional support or directed guidance.	以情感支持或指导的形式。
109	And third, expert therapy should provide insights.	第三,专家治疗应提供见解。
110	With BetterHelp, they make it very easy	有了更好的帮助,他们就很容易了
111	for you to find an expert therapist	给你找个专家治疗师
112	with whom you have these critical components of therapy.	与你拥有这些关键 治疗成分。
113	Also, because BetterHelp allows for therapy	而且,因为更好的帮助 允许治疗
114	to be done entirely online, it's very time efficient	完全在线完成 时间效率很高
115	and easy to fit into your busy schedule	容易融入你繁忙的日程
116	with no commuting to a therapist's office	没有通勤到治疗师办公室
117	or looking for parking or sitting in a waiting room.	或寻找停车或坐在候车室。
118	If you'd like to try BetterHelp,	如果你想尝试更好的帮助,
119	前往 BetterHelp.com 切换休伯曼
120	to get 10% off your first month.	让你第一个月休息10%
121	再说一遍,这是BetterHelp.com的Slash Huberman。
122	Today's episode is also brought to us by Waking Up.	今天的剧集也是由Waking Up带给我们的.
123	Waking Up is a meditation app that offers hundreds	醒来是一个冥想软件,提供数百个
124	of guided meditation programs, mindfulness trainings,	教诲性冥想计划,
125	yoga nidra sessions and more.	瑜伽涅盘等.
126	I started practicing meditation	我开始练习冥想
127	when I was about 15 years old	我15岁的时候
128	and it made a profound impact on my life.	对我的生活产生了深远的影响
129	And by now, there are thousands	现在,有上千人
130	of quality peer-reviewed studies	质量同行审评研究
131	that emphasize how useful mindfulness meditation can be	以强调冥想是多么有益
132	for improving our focus, managing stress and anxiety,	改善我们的注意力 管理压力和焦虑,
133	improving our mood and much more.	改善我们的心情和更多的。
134	In recent years, I started using the Waking Up app	近年来,我开始使用Waking Up应用程序
135	for my meditations because I find it	因为我找到了它
136	to be a terrific resource for allowing me	成为允许我
137	to really be consistent with my meditation practice.	和我的冥想练习完全一致
138	Many people start a meditation practice	很多人开始冥想
139	and experience some benefits,	并获得一些好处,
140	but many people also have challenges keeping up	但许多人也面临挑战
141	with that practice.	与实践。
142	What I and so many other people love	我和其他很多人喜欢的
143	about the Waking Up app is that it has a lot	关于Waking Up的应用是 它有很多
144	of different meditations to choose from	选择不同的冥想
145	and those meditations are of different durations.	而那些冥想的时间是不同的。
146	So it makes it very easy to keep up	这样就很容易跟上
147	with your meditation practice,	在你的冥想中,
148	both from the perspective of novelty,	无论是从新颖的角度,
149	you never get tired of those meditations,	你永远不会厌倦那些冥想,
150	there's always something new to explore	总是有新的探索
151	and to learn about yourself	学习自己
152	and about the effectiveness of meditation.	和关于冥想的有效性。
153	And you can always fit meditation into your schedule,	你总是可以把冥想融入你的日程
154	even if you only have two or three minutes per day	就算你每天只有两三分钟
155	in which to meditate.	用来冥想的
156	I also really like doing yoga nidra	我也很喜欢做瑜伽尼陀罗
157	or what is sometimes called non-sleep deep rest	或者所谓的不睡觉 深呼吸
158	for about 10 or 20 minutes,	大约10或20分钟,
159	because it is a great way to restore mental	因为这是恢复精神的好方法
160	and physical vigor without the tiredness	和身体活力 没有疲倦
161	that some people experience when they wake up	有些人醒来时所经历的
162	from a conventional nap.	从传统的小睡。
163	如果你想试试Waking Up应用,
164	请去Wakeingup.com 刀伤休伯曼
165	where you can access a free 30 day trial.	在那里你可以免费进行30天的审判。
166	再说一遍,这是Wakingup.comSlash Huberman。
167	to access a free 30 day trial.	免费的30天审判。
168	Okay, let's talk about how best to study and learn.	好吧,让我们谈谈 如何最好的学习和学习。
169	And of course, people have different learning styles.	当然,人们有不同的学习风格。
170	Some people prefer to learn by reading.	有些人更喜欢通过阅读来学习.
171	Some people prefer to study in a group.	有些人更喜欢在一个团体学习.
172	Some people prefer to highlight.	有些人更喜欢强调。
173	Some people call themselves auditory learners.	有些人自称是听力学习者.
174	Other people consider themselves visual learners.	其他人则认为自己是视觉学习者.
175	But guess what?	但你知道吗?
176	When one looks at the research on preferred learning styles,	当人们看 研究首选的学习风格,
177	pretty much all of that melts away.	几乎所有的都融化了。
178	It turns out that the best way to study and learn	原来学习和学习的最佳方法
179	is defined not by the medium in which that material arrives,	不以材料到达的媒介来定义,
180	whether or not it's auditory or visual or combined,	无论是听觉还是视觉或综合,
181	whether or not you review slides or a textbook	是否查看幻灯片或教科书
182	or you watch small videos.	或者看小视频
183	It turns out that the best way to study and learn	原来学习和学习的最佳方法
184	is to access components of your memory systems	访问您的内存系统的组件
185	that offset forgetting.	这抵消了遗忘。
186	This is a theme I'm going to return to over and over again	这是我要反复讨论的主题
187	throughout today's episode.	整个今天的剧集
188	Rather than think about studying to learn	而不是考虑学习
189	and retain information,	并保留资料,
190	I want you to think about studying	我要你考虑学习
191	to offset the natural process of forgetting	以抵消遗忘的自然过程
192	that everybody experiences	每个人的体验
193	when they are exposed to new material of any kind,	当他们接触到任何种类的新材料时,
194	cognitive or motor learning, musical learning, math, et cetera.	认知或运动学习,音乐学习,数学等.
195	Okay, so keep this in mind throughout today's episode.	好吧,所以记住这一点 在整个今天的剧集。
196	The best way to learn is to think about offsetting	最好的方法就是考虑抵消
197	the natural forgetting of new information.	自然地忘记了新的信息。
198	You're trying to inoculate against forgetting.	你试图预防遗忘
199	That is the way to remember things.	这是记住事物的方式。
200	That is the way to gain mastery over them.	这就是掌握他们的方法。
201	And I'm going to teach you how to best do that	我会教你怎么做最好
202	using the data gleaned from the peer-reviewed literature.	使用同行评审文献中收集的数据。
203	Now, before I do that,	在我这么做之前
204	I want to talk about what learning is.	我想谈谈学习是什么。
205	I promise to make this fairly brief	我答应你把事情说得简单一点
206	because I've covered learning	因为我已经学会了
207	and so-called neuroplasticity before on this podcast.	和所谓的神经塑料 在播客之前。
208	For those of you that have heard those discussions,	对于你们中听到这些讨论的人,
209	this will serve as a refresher.	这将成为复习。
210	For those of you that have not heard those discussions,	对于你们这些没有听到这些讨论的人,
211	this will be thorough enough for you to be able to digest	这样你就可以消化了
212	all the rest of today's information.	今天剩下的一切资料
213	Neuroplasticity is this incredible feature	神经弹性是不可思议的特征
214	of your nervous system,	你的神经系统,
215	which of course includes your brain and your spinal cord,	当然包括你的大脑和脊髓
216	which is the ability for your nervous system	这就是你神经系统的能力
217	to change in response to experience.	适应经验而改变
218	So any form of learning involves neuroplasticity.	所以任何形式的学习都涉及到神经弹性.
219	Neuroplasticity, we sometimes hear as neuroplasticity,	神经弹性,我们有时听到神经弹性,
220	two words, or neuroplasticity.	两个词,或神经弹性。
221	Those are the same thing, essentially.	基本上,这些是一回事。
222	The change that underlies neuroplasticity	神经弹性背后的改变
223	at the level of cells,	在细胞一级,
224	which we call neurons or nerve cells,	我们称之为神经元或神经细胞,
225	generally involves three different mechanisms.	一般涉及三种不同的机制。
226	One is the strengthening of certain connections,	一是加强某些联系,
227	what we call synaptic connections.	我们称之为突触连接
228	Synapses are the location between neurons	神经元之间的位置
229	where they communicate with one another.	在那里,他们彼此交流。
230	It's actually a gap between the neurons.	这实际上是神经元之间的一个缺口.
231	It is technically called the synaptic cleft.	从技术上讲,它叫做突触裂口。
232	It's a gap.	谓之隙.
233	And within that gap,	而在这个差距,
234	chemicals are passed across that gap	化学品经过这一空白
235	that allow one neuron to activate other neurons	允许一个神经元激活其他神经元
236	or many neurons to activate many other neurons	或许多神经元激活许多其他神经元
237	or to inhibit the activity of other neurons, okay?	或者抑制其他神经元的活动,好吗?
238	So one form of neuroplasticity	所以一种神经弹性
239	is the strengthening of connections between neurons.	即加强神经元之间的连接。
240	Another form of neuroplasticity	另一种神经弹性形式
241	is the weakening of connections between neurons.	神经元之间的连接减弱
242	And yet a third form of plasticity,	还有第三种可塑性
243	which is often discussed in the media,	媒体经常讨论,
244	but is very rare actually in the nervous system,	但是在神经系统里非常罕见
245	especially the adult nervous system of humans,	特别是人类的成年神经系统,
246	is neurogenesis or the addition of new neurons.	是神经起源或新神经元的添加。
247	Let's just get this out of the way upfront,	我们先把事情解决掉
248	because the addition of new neurons,	因为增加了新的神经元,
249	again, grabs so much attention in media articles,	在媒体文章中引起这么多关注,
250	but it's responsible for a near trivial amount	但它负责的几乎微不足道的数额
251	of the sort of neuroplasticity	神经弹性
252	that is important for today's discussion	这对今天的讨论很重要
253	or frankly for most all discussions.	或坦白地说,
254	It is true, you have a specialized set of neurons	是真的,你有一套专门的神经元
255	in your olfactory bulb that are responsible for smell,	在你的嗅觉灯泡里 负责嗅觉
256	as well as a specialized set of neurons	以及一套专门的神经元
257	in the so-called dentate gyrus of your hippocampus,	在你河马的所谓凹陷格鲁斯,
258	an area of the brain that's important for memory,	对记忆很重要的大脑领域
259	in which new neurons appear to be added	在其中似乎添加了新的神经元
260	throughout the lifespan.	整个生命周期。
261	But this is not the major mechanism	但这不是主要机制
262	by which learning and memory occurs in humans.	人类的学习和记忆
263	Rather, the major mechanism	相反,主要机制
264	by which learning and memory occurs in humans	人类的学习和记忆
265	is the strengthening of existing connections	是加强现有连接
266	and the weakening of existing connections	现有联系的削弱
267	or the formation of new connections	或新连接的形成
268	between already existing neurons, not new neurons, okay?	已经存在的神经元之间,不是新的神经元,好吗?
269	Now, the removal or weakening of connections between neurons	现在,去除或削弱神经元之间的联系
270	being an important component of neuroplasticity	作为神经弹性的重要组成部分
271	is very important for sake of today's discussion.	这对于今天的讨论非常重要。
272	I want to emphasize	我想强调
273	that when we hear about weakening of connections,	当我们听到连接减弱,
274	we often think, well, that means forgetting	我们经常想,嗯,这意味着忘记
275	or that means the brain is getting less good.	或者意味着大脑越来越不好。
276	However, so much of the neuroplasticity that underlies,	然而,如此多 神经弹性的基础,
277	for instance, the acquisition of a new motor skill	例如,获得新的机动技能
278	is actually the reflection of removal of connections.	实际上是去除连接的反映。
279	So we don't want to project any kind of value	所以我们不想展示任何价值
280	onto a discussion about adding new connections,	讨论增加新的连接,
281	removing new connections.	移除新连接 。
282	Let's just leave it at this level mechanistically.	让我们把它留在这个层次的机械。
283	When you hear about neuroplasticity,	当你听到关于神经弹性,
284	just know that it could be the consequence	只要知道这可能是后果
285	of strengthening of connections	加强联系
286	as well as weakening of connections.	和削弱联系。
287	And that neither strengthening of connections	也没有加强连接
288	in the nervous system nor weakening of connections	神经系统或连接的削弱
289	can map directly to the formation or removal	可以直接映射到编组或去除
290	of say, memories or information.	记忆或信息
291	Just know that these are the important mechanisms.	只要知道这些都是重要的机制。
292	In fact, if you look at a baby	事实上,如果你看着婴儿
293	that is, let's say, I don't know, nine months old,	也就是说 我不知道 9个月大
294	their motor skills are not terrific typically	他们的机动能力通常并不出色
295	compared to the motor skills that that child will have	与该儿童拥有的机动技能相比
296	when they are six or seven years old.	当他们六七岁。
297	Just look at a kid trying to eat spaghetti	看看一个孩子想吃意大利面
298	or something of that sort,	或那种东西,
299	or eat anything when they're a small baby	或吃任何东西 当他们是一个小婴儿
300	versus a toddler versus a young child	对一个小孩对一个小孩
301	versus an adolescent or teen.	对青少年或青少年。
302	Despite the poor table manners of some adolescents and teens	尽管一些青少年的餐桌礼仪很差
303	and some adults for that matter,	和一些成年人,
304	they are still exhibiting far more precise motor movements	他们仍然表现出 更精确的运动
305	than they did as an infant, of course.	当然,他们比婴儿还年轻。
306	And believe it or not, the improvement in motor coordination	信不信由你 运动协调的改善
307	that one observes in humans and other species	在人类和其他物种中
308	for that matter, from birth until the adolescence	从出生到青春期
309	and teen years and adult years	青少年和成年人
310	is largely the reflection of the removal.	主要是去除的反映。
311	That's right, the removal of neural connections	没错,移除神经连接
312	as opposed to the formation of neural connections.	而不是神经连接的形成。
313	However, the neural connections that remain	然而,神经连接仍然存在。
314	become much more robust, they become much more reliable.	它们变得更强壮 更可靠
315	Okay, so that's the mechanistic backdrop	好吧,这就是机械背景
316	for everything that we're gonna talk about today,	为了我们今天要谈的一切
317	which is how to study and learn.	这就是如何学习和学习。
318	And as I mentioned earlier in my introduction,	正如我在前言中提到的,
319	most of learning and remembering new material	大部分学习和记忆新材料
320	is about offsetting the forgetting process	是要抵消遗忘的过程
321	that naturally occurs any time we hear new information.	每当我们听到新消息时 自然会发生
322	So in keeping with what will ultimately reveal itself	因此,根据最终会揭示的
323	to be the dominant theme of today's discussion right now,	成为今天讨论的主题
324	and for reasons that will become clear later,	并出于以后会明白的原因,
325	I want you to take a brief quiz.	我要你做个简短的测验
326	Now, the moment people hear quiz or test,	现在,当人们听到测验或测试,
327	typically it spikes their adrenaline,	典型的刺激他们的肾上腺素,
328	they start feeling stressed, but don't worry,	他们开始感到压力,但不用担心,
329	you're gonna keep your answers to yourself	你会保持自己的答案
330	and you're doing this for a very specific purpose.	你这样做的目的非常明确
331	Here's my question, this is a two question quiz.	这是我的问题,这是两个问题测试。
332	How many different ways mechanistically speaking	机械化的说法有多少种不同
333	does neuroplasticity occur?	神经弹性会发生吗?
334	Is it one mechanism, two mechanisms or three mechanisms?	是一种机制,两种机制还是三种机制?
335	Or is it four or five?	还是四五?
336	Okay, can you name in your head	好吧,你能在脑子里说出名字吗?
337	two of the three major changes	三大变化中的两个
338	that the nervous system can undergo,	神经系统可以承受,
339	which are reflective of neuroplasticity?	那些能反映神经弹性的?
340	Okay, so the answer to question was	好吧,所以问题的答案是
341	is that there are three different modes of neuroplasticity	是三种不同的神经弹性模式
342	as you recall, or as you may not have been able to recall.	或者你无法觉悟。
343	And by the way, if you were not able to recall	顺便说一句,如果你不记得
344	the three different modes of neuroplasticity	三种不同的神经弹性模式
345	or mechanisms underlying neuroplasticity, that is fine.	或神经弹性的基本机制, 这很好。
346	As you'll soon realize, recognizing the errors	很快你就会意识到 认错
347	in your information retention is another critical	您的信息保存是另一个关键
348	and very useful way to retain more information,	以及保留更多信息的非常有用的方法,
349	even if you got the answer wrong or you didn't know.	即使你回答错了 或者你不知道
350	In fact, especially if you got the answer wrong	事实上,特别是如果你答错了
351	or you didn't know.	或者你还不知道
352	So the three ways are the strengthening of neural connections,	这三种方法是加强神经连接,
353	second, the weakening of neural connections,	第二,神经连接的削弱,
354	and third, through neurogenesis, the addition of new neurons.	第三,通过神经起源,增加新的神经元.
355	Why did I provide this quiz?	我为什么要提供这个测验?
356	Why did I test you?	我为什么要测试你?
357	Well, as you'll soon learn,	嗯,你很快就会知道,
358	if you look across the total body of research	如果你看 整个研究体
359	on how best to study and learn,	关于如何最好地学习和学习,
360	it involves doing exactly what we just did,	它涉及做我们刚刚做的,
361	which is to periodically stop and test yourself	即定期停止测试自己
362	on the material that you learned.	你学到的材料。
363	Testing is not just a way of evaluating	测试不仅仅是一种评估方法
364	what knowledge you've acquired	你学到了什么?
365	and which knowledge you have not managed to acquire.	和你们所不能获得的知识。
366	It also turns out to be the best tool	原来也是最好的工具
367	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}因为我忘记了任何一种东西
368	And I'll go into the data	我会输入数据
369	that supports that statement in a moment.	支持这一声明。
370	So yes, today we're going to get a little bit meta	所以,是的,今天我们要去 得到一点点元
371	in the sense that we're going to be learning	从我们将要学习的意义上讲
372	about optimal studying strategies	关于最佳研究战略
373	and applying those as we go through this podcast.	并应用这些 当我们通过播客。
374	And no, there will not be a test at the end,	不,最后不会有测试
375	although you're welcome to give yourself a test at the end.	尽管欢迎你给自己一个测试 在结尾。
376	I'm going to provide you with an excellent,	我会给你一个优秀的,
377	zero cost, very fast tool that you can use	零成本,非常快的工具,可以使用
378	to evaluate your knowledge	来评价你的知识
379	and your ability to study and learn better	以及你学习和学习的能力
380	as a consequence of having listened to this podcast	因为听了这个播客
381	versus had you not listened to this podcast.	与你没有听播客对决
382	So if ever there was an incentive to listen to the end,	所以,如果有任何激励 倾听结尾,
383	there it is.	就是这样
384	Okay, let's talk about some of the other practical aspects	好吧,我们来谈谈其他一些实际问题
385	of studying and learning.	学习和学习。
386	I know a lot of you out there who want to learn	我认识很多想学的人
387	and want to come up with the best studying strategies	并想提出最好的学习策略
388	are trying to think about how to structure your day	正在思考如何构建你的时代
389	or how much to study or when to study.	或学习多少或何时学习。
390	Let's get the most important things out of the way first.	先释最上之事.
391	Neuroplasticity and learning,	神经弹性和学习,
392	that is converting your studying efforts	正在转换你的学习努力
393	into retention of knowledge is a two-step process.	知识的保存是一个两步的过程。
394	You've probably heard about active engagement.	你可能听说过主动订婚的事
395	That's just a fancy set of words for focus,	那只是一组专注的花言巧语
396	for really attending to the information	真正关注信息
397	that you're trying to learn.	你试图学习。
398	And it is very important	这很重要
399	anytime you're trying to learn new information.	你随时想学新信息
400	So focus goes with alertness.	所以,焦点与警惕。
401	You can't be focused if you're not alert.	不警觉不能专注.
402	This is prerequisite.	这是先决条件。
403	So you need to be alert	所以,你需要保持警觉
404	and you need to be focused in order to pay attention	需要专注才能引起注意
405	to the information that you're trying to learn.	你试图学习的信息。
406	In fact, it is the process of being focused and attending	事实上,这是集中和参加的过程。
407	that cues your nervous system that something is important,	提示你的神经系统 有些事情很重要
408	that something's different about whatever sensory experience	任何感觉经历都不同
409	you happen to be having when you're focused and attending,	你恰好有 当你集中精力和出席,
410	whether or not it's the information you're hearing	无论你是否听到的信息
411	or that you're looking at or both.	或者你在看 或者两者兼有
412	That cue at the level of neurochemicals	在神经化学层面的提示
413	in your brain and body signals to the neurons,	在你的大脑和身体 信号到神经元,
414	hey, you're going to have to change.	嘿,你必须改变。
415	You're going to have to alter your connections,	你得改变你的联系
416	either make them stronger or weaker	或使他们更强或更弱
417	or a combination of those things	或者这些东西的组合
418	in order to make sure that your nervous system	为了保证你的神经系统
419	can retain and use the information at a future time.	可以保留和使用这些信息。
420	So that's step one.	这就是第一步。
421	And of course, as a part of step one,	当然 作为第一步的一部分
422	most people, when they hear about optimal studying strategies,	大多数人,当他们听到 最好的学习策略,
423	they want to know, what should they do?	他们想知道,他们应该做什么?
424	What should they take in order to learn better?	他们应该拿什么来学习?
425	Well, here's what everyone should take	好了,这是大家应该拿
426	in order to learn better,	为了更好的学习,
427	which is a great night's sleep the night before.	这是前一晚的睡梦
428	Limiting your external stress,	限制你的外部压力,
429	although some stress is good	虽然压力很大
430	because it cues up your alertness.	因为它会提示你的警觉。
431	It actually allows you to remember certain things better.	它可以让你更清楚地记住某些事情
432	We'll talk about this a little bit later.	等会再说吧
433	No one can remove all stress from their life,	没有人能消除生活中的所有压力
434	but we know one thing for sure,	但我们知道一件事
435	your ability to be alert and focused is going to be greater	你的警觉和专注能力将会提高
436	if you slept well the night before.	如果你晚上睡得还好的话
437	Okay, so sleep is without question, the best nootropic.	好吧,所以睡眠是毫无疑问的, 最好的诺托派。
438	All right, the word nootropic means smart drug.	好吧 诺托派这个词意味着聪明的药物
439	I don't really like that term	我不太喜欢那个词
440	because learning involves all sorts of things.	因为学习涉及各种各样的事情。
441	It's not just about being smart.	非但为智.
442	It's about being able to attend.	是为能入会.
443	It's about sometimes being creative,	有时候是创造力
444	flexible with ideas and information.	具有灵活的想法和信息。
445	Here's the point.	这一点。
446	You're going to need to get your sleep right	你得好好睡一觉
447	in order to be able to study and learn	为了能够学习和学习
448	at your absolute best.	绝对是最好的。
449	And I've done many episodes	我做过很多次
450	of the Huberman Lab podcast about sleep.	休伯曼实验室播客 关于睡眠。
451	We have a newsletter about sleep,	我们有关于睡眠的通讯
452	the details in a short PDF format,	以简短的PDF格式提供的细节,
453	the various things you can do	你们能做的很多事
454	to get your sleep optimized, so to speak.	让你的睡眠得到优化, 所以可以说。
455	你可以在hubermanlab.com找到所有的东西
456	by putting sleep into the search function.	通过将睡眠放入搜索功能。
457	We don't have time to discuss that material now,	我们现在没时间讨论那些材料了
458	but get your sleep right	睡个好觉
459	so that you can be alert and focused	以便你们觉醒,
460	when it comes time to learn.	当它到了学习的时候。
461	Now, the process of being alert and focused	现在,提醒和专注的过程
462	on particular material that you want to learn	关于您想要学习的特定材料
463	can be enhanced by just having a silent script	只要有一个无声的脚本就可以增强
464	within your head,	在你的脑海里
465	silent meaning you're not saying it out loud,	沉默意味着你没有大声说出来
466	where when you sit down to learn,	当你坐下来学习,
467	you're looking at a book or you're listening to a lecture,	你看着一本书 或者听一个讲座,
468	perhaps a podcast like this,	也许播客像这样,
469	you're thinking, okay, I need to learn this.	稱 и惠璶厩策
470	I need to learn this.	我需要学习这个。
471	You can voluntarily ramp up your level of focus	你可以自愿提高你的焦点水平
472	and alertness by telling yourself	和警示 通过告诉自己
473	that information is important.	这信息很重要。
474	Don't be a passive participant in learning.	别作被动的学习参与者.
475	This is the basis of active learning.	这是积极学习的基础.
476	By expecting the information to be so interesting	通过期待 信息是如此有趣
477	that it pulls your level of attention and focus out of you,	它吸引你的注意力 并集中你的注意力,
478	rather learn to engage your attention and focus	更要学会吸引你的注意力和注意力
479	voluntarily, volitionally, okay?	自愿的,自愿的,好吗?
480	When we hear about ADHD,	当我们听到关于ADHD,
481	Attention Deficit Hyperactivity Disorder,	注意力不足 过度活动障碍,
482	we know that people with ADHD can attend very rapidly.	我们知道有ADHD的人可以非常迅速地参加.
483	They can really pay close attention for long periods of time	他们真的可以长期密切关注
484	if they like a given topic	如果他们喜欢某个话题
485	or a given experience or activity.	或特定的经验或活动。
486	They have serious challenges, however,	然而,它们面临严重的挑战。
487	engaging their attention and alertness	吸引他们的注意和警惕,
488	if they are not excited about an activity or information.	如果他们对某项活动或信息不兴奋。
489	And so it is the hallmark of all good learners	所以它是所有优秀学习者的标志
490	to be able to voluntarily force yourself	自愿强迫自己
491	to attend and to focus.	参加和集中。
492	And when I say force yourself,	当我说强迫自己时,
493	that means a constant bringing back of your mind's attention	意思是不断唤起你的注意力
494	to whatever it is you're trying to learn.	不管你想学什么
495	It is meant to feel difficult.	感觉很困难
496	I say meant to feel difficult	我说是觉得很困难
497	because that strain that you feel,	因为你感觉到的紧张,
498	that encouraging or in some cases,	鼓励或在某些情况下,
499	forcing yourself to attend,	强迫自己参加,
500	sometimes even putting on a hoodie and hat,	有时甚至戴着连帽帽帽,
501	literally putting blinders	从字面上放瞎子
502	so that you can only attend to the material	这样你只能看材料
503	right in front of you,	就在你们面前
504	that straining that you feel reflects in part	你感觉到的紧张 部分反映了
505	the release of neuromodulators like epinephrine,	释放神经调节剂,如肾上腺素,
506	adrenaline in the brain and body,	肾上腺素在大脑和身体,
507	which serve to cue the neural circuits	用来引导神经电路
508	that they need to change at a later time.	他们需要以后改变。
509	Okay, so the strain that you feel in trying to learn,	好吧,所以你觉得压力 试图学习,
510	the strain that you feel in forcing yourself	强迫自己承受的压力
511	to learn how to focus, that is good.	学习如何集中精神,这是很好的。
512	That's a Q-tier nervous system	这是一个Q级神经系统
513	that it's going to need to change,	它需要改变,
514	that neuroplasticity needs to take place.	神经弹性需要发生。
515	Think about it.	考虑一下
516	If you didn't feel that strain	如果你没有感觉到这种压力
517	and you were able to perform	你能够表演
518	whatever it is that you were doing	无论你在做什么
519	or remember whatever information it is	或记住它是什么信息
520	that you're being exposed to seamlessly,	你被无缝接触,
521	well, then your nervous system wouldn't have to change	那你的神经系统就不用改变
522	because it already has the capabilities	因为它已经有能力
523	within the neural circuits.	在神经电路内
524	So that strain that you feel, that agitation is great.	所以,你感到的压力, 刺激是伟大的。
525	That's a Q that you are learning	这是你学的Q
526	or that you set the learning process in motion.	或使学习过程开始。
527	Now, it's also the case that some people	现在,有些人也是这样
528	don't have great levels of focus and attention.	重点和注意力都不够
529	And there are, of course, pharmacologic tools.	当然还有药学工具
530	I would encourage anyone	我鼓励任何人
531	that has clinically diagnosed ADHD to talk to their doctor	临床诊断为ADHD的医生
532	about whether or not they should use prescription meds	是否应该使用处方药
533	and or other methods.	还有其他方法。
534	Great sleep is always going to be an important substrate	伟大的睡眠永远是一个重要的基底
535	for attention and focus for anybody,	为任何人的注意和专注,
536	but especially for people with ADHD.	但尤其对于有ADHD的人来说
537	I highly encourage anyone that's interested	我大力鼓励任何有兴趣的人
538	in enhancing their levels of focus and attention	B. 在加强关注和关注方面
539	to also consider the non-pharmacologic approaches.	还应考虑非药物方法。
540	So this is irrespective of whether or not	所以,无论是否
541	you need pharmacologic approaches.	你需要药物学的方法。
542	Yes, being well hydrated.	对,水分很好
543	Yes, the appropriate amount of caffeine for you	是的,给你适量的咖啡因
544	that allows you to be alert,	以便你们觉悟,
545	but not shaking and agitated can be very useful.	但不要摇晃和焦躁会非常有用。
546	However, the scientific data also support the fact	然而,科学数据也支持这一事实。
547	that doing a brief, say,	做一个简短的,说,
548	five to 10 minute mindfulness meditation each day,	每天5到10分钟,
549	these are the data from Wendy Suzuki's laboratory	这些是铃木温蒂实验室的数据
550	at New York University,	在纽约大学
551	showing that people who do a 10 minute meditation per day	显示每天进行10分钟冥想的人
552	where they simply sit or lie down, close their eyes,	他们坐在那,或躺在那里。
553	focus on their breathing,	专注于他们的呼吸,
554	their attention invariably drifts,	他们的注意力总是漂移的,
555	they bring their attention back to their breathing.	让他们的注意力回到呼吸
556	People who do that on a regular basis	经常这样做的人
557	improve their level of focus,	提高其重点水平,
558	they improve their memory and recall ability.	他们提高记忆力和召回能力
559	And of course there are a bunch of other positive effects	当然还有一堆其他的正面效果
560	of that simple zero cost tool of mindfulness meditation.	这个简单的零成本工具 默念。
561	So if you're interested in improving your levels	所以,如果你有兴趣提高你的水平
562	of focus and attention for sake of learning,	为学习而集中注意和注意,
563	I highly encourage you to explore	我非常鼓励你探索
564	the oh so valuable tool of mindfulness meditation	如此珍贵的冥想工具
565	just five or 10 minutes per day done on a regular basis.	每天只做5或10分钟的定期工作。
566	You miss a day, no big deal,	你错过了一天 没什么大不了的
567	just get right back to it the next day.	第二天再继续吧
568	Does it matter if you do it morning, afternoon or night?	你早上、下午、晚上都这样有关系吗?
569	No, some people find that doing it too late at night	不,有人觉得太迟了
570	might disrupt their sleep.	可能打乱他们的睡眠。
571	But if you think about meditation of the sort	但如果你想着冥想
572	that I just described as a perceptual exercise,	我刚刚形容为一种知觉练习,
573	maybe you don't even call it meditation,	也许你甚至不称之为冥想,
574	you're just teaching yourself to focus.	你只是教自己专心
575	You could even do it with eyes open	你甚至可以睁着眼睛做
576	by focusing on a visual target, allowing yourself to blink.	通过专注于一个视觉目标, 让自己眨眼。
577	There are good data on this sort of approach as well.	关于这种方法也有很好的数据。
578	And then just making sure that your visual attention	然后确保你的视觉注意力
579	and cognitive attention comes back to that visual target	和认知的注意力 回到视觉目标
580	over and over again.	一次又一次
581	It's a deliberate process of bringing your attention	这是有意提请你注意的过程
582	back to a particular location.	返回特定地点。
583	That is very valuable for improving your levels of focus.	这对于提高你的注意力水平非常宝贵。
584	In fact, it is known to create significant improvements	事实上,人们知道,它创造了重大的改善
585	in your ability to focus,	在你的专注能力,
586	which is critical for your ability to study and learn.	这对你学习和学习的能力至关重要
587	So I know that many people are interested in what to take,	所以我知道很多人都有兴趣拿什么
588	what to do at the level of kind of esoteric practices	怎样做 那种深层次的做法
589	or things to buy.	或者买东西
590	There is stuff out there.	外面有东西
591	And I mentioned hydration, caffeine, great sleep and so on.	我提到水合,咖啡因, 伟大的睡眠等等。
592	But the simple practice of mindfulness meditation	但简单的冥想实践
593	or just what I describe as a focusing perceptual exercise	或只是我所说的 集中的认知练习
594	of bringing your attention back to the same location	提醒大家注意同一地点
595	over and over again deliberately	一次又一次地故意的
596	will train you to train your nervous system	会训练你训练你的神经系统
597	to bring your attention back	以唤起你的注意力
598	to whatever it is you're trying to learn.	不管你想学什么
599	Now I've done other podcasts about how to focus,	现在,我已经做了其他播客 关于如何集中精力,
600	专注和ADHD。
601	再次,你可以找到所有这些 在hubermanlab.com。
602	Simply put ADHD or focus or tools for focus	简单的ADHD或焦点或焦点工具
603	into the search function.	输入搜索函数。
604	It will take you to the exact timestamps	它会带你到 准确的时间戳
605	in those episodes that are relevant.	在相关事件中。
606	Right now, however, I want to talk about the second part	但我现在想谈谈第二部分
607	of neuroplasticity,	神经弹性,
608	which is that the actual changes in the nervous system,	也就是神经系统的实际变化
609	the strengthening and weakening predominantly	主要加强和削弱
610	of connections between neurons that underlie learning	作为学习基础的神经元之间的联系
611	do not occur during the focusing and learning	重点和学习期间不发生
612	or rather the exposure to the material,	或者说接触材料,
613	but instead during deep sleep and sleep-like states.	而是在深睡和睡眠状态下
614	And again, I've done a lot of podcasts	再说一遍,我做过很多播客
615	and talked a lot about tools for getting better sleep,	并谈论了很多工具 获得更好的睡眠,
616	but I just want to remind everybody	不过我想提醒大家
617	that the actual reordering of the connections,	重新排序连接,
618	the strengthening of connections between neurons	加强神经元之间的联系
619	that underlie learning, the weakening of those connections	学习的基础,这些联系的削弱
620	occurs during sleep in particular,	特别是在睡眠期间,
621	during rapid eye movement sleep,	在快速眼动的睡眠中,
622	which tends to predominate in the latter half of the night.	它往往在下半夜占主导地位。
623	So make sure that you're getting enough sleep for you.	所以,确保 你得到足够的睡眠给你。
624	For some people it's six hours,	对有些人来说,这需要六个小时
625	for some people it's eight hours.	对有些人来说,是8小时。
626	And yes, there is something called the first night effect.	是的,有东西叫做第一个夜效。
627	The first night effect	第一个晚上的效果
628	is the experimentally observed phenomenon	是实验观测到的现象
629	whereby information that you learn on a given day	在某一天你学到的信息
630	is mostly consolidated during the night sleep	大部分都是在夜间睡眠时合并的
631	that you have on that first night after the learning occurs.	在学习开始后的第一个晚上。
632	Does this mean that if you get a poor night's sleep	这是否意味着 如果你得到一个可怜的夜晚的睡眠
633	on the first night after learning something	在学习之后的第一晚
634	that you are forever going to forget that information,	你将永远忘记这个信息,
635	that it cannot be consolidated into your neural circuits?	无法合并到你的神经电路里?
636	No, however, it's very clear	不,但是,这是非常明确的
637	that the first night after learning,	即学习后的第一天晚上,
638	you want to get the best sleep possible.	你想得到最好的睡眠尽可能。
639	So if you're learning balance,	如果你在学习平衡
640	you're studying is going late into the night	你正在学习 是进入深夜
641	and you're drinking a lot of caffeine,	你喝了很多咖啡因,
642	be mindful that the sleep that you get	记住你的睡眠
643	after drinking that caffeine late into the day,	喝过咖啡因后, 到了深日,
644	the all-nighters that you're pulling,	你拉的通宵电话
645	those are not serving your learning well.	学习效果不好
646	So you need to structure your life as a student of any kind	所以,你需要组织 你的生活 作为一个学生的任何种类
647	so that you can get focus and attention	这样你就可以集中和关注
648	to what it is you want to learn	你想学的是什么
649	and you can get sleep to the best of your ability.	你可以尽你所能去睡觉
650	And of course, people who are raising young kids	当然,那些正在抚养小孩的人
651	or who have stress in their lives for whatever reason,	或在生活中有压力的人,
652	perhaps won't be able to optimize their sleep	也许无法优化他们的睡眠
653	on that first night or even subsequent nights,	在第一个晚上,甚至以后的夜晚,
654	but do your best to get your sleep right.	但尽你的最大努力 让你的睡眠。
655	It's the single best thing you can do	这是你唯一能做的
656	for your mental health, for your physical health,	为了你的精神健康,为了你的身体健康,
657	and for learning and performance of any kind.	用于学习和表演
658	And it's really worth the effort.	这真的很值得付出努力。
659	Now, with an understanding of the mechanisms,	现在,有了对机制的理解,
660	the focus and alertness	焦点和警觉
661	and the sleep phase of neuroplasticity,	以及神经弹性的睡眠阶段,
662	what are some other things that you can do	你还能做什么?
663	to enhance whatever studying and learning you've obtained?	来提升你学到的一切?
664	I already talked about a tool,	我已经谈过工具了
665	a behavioral tool for enhancing focus.	一种加强重点的行为工具。
666	What about a behavioral tool for enhancing plasticity	提高可塑性的行为工具呢?
667	if your sleep is great	如果你的睡眠是伟大的
668	or especially if your sleep isn't great?	或者特别是如果你睡得不好的话?
669	And there, I highly recommend you explore	在这里,我强烈推荐你探索
670	non-sleep deep rest or NSDR.	不睡觉 深睡或NSDR。
671	There's a script for this in the show note captions.	节目字幕中有这个剧本.
672	NSDR, sometimes referred to as yoga nidra,	NSDR,有时被称为瑜伽尼陀,
673	although those things are similar but different,	虽然这些东西是相似的,但不同,
674	is a 10 or 20 minute practice	练习10或20分钟
675	that you can do to restore your mental and physical vigor.	让你恢复身心活力
676	If you haven't slept enough,	如果你睡得不够好
677	so you could do it first thing in the morning	这样你就可以在早上做第一件事
678	when you wake up, if you feel you haven't slept enough.	当你醒来,如果你觉得你睡得不够。
679	You can do it in the afternoon.	午后可办.
680	You can do it in the middle of the night	你可以在半夜做这个
681	if you're not able to sleep	如果你睡不着的话
682	and offset some of the sleep loss	并抵消部分睡眠损失
683	that you otherwise would have experienced.	不然,你们必定要经历。
684	NSDR is a very powerful tool	NSDR是一个非常强大的工具
685	in order to enhance neuroplasticity.	为了增强神经弹性。
686	And I'll talk more about this in a future episode.	我会在未来的一集里多谈这个问题。
687	There's a lot of exciting data coming out	有很多令人兴奋的数据
688	about NSDR and yoga nidra.	关于NSDR和瑜伽尼陀.
689	But if you're sleeping well and even if you aren't,	但如果你睡得还好 就算你没睡
690	I highly encourage you to incorporate	我非常鼓励你们加入
691	a 10 or 20 minute NSDR into your schedule someplace.	一个10或20分钟的NSDR 在你的时间表的地方。
692	Again, where you place it in your schedule	再说一遍,你把它放在你的日程上
693	isn't as important as the fact that you do it	不如你这样做重要
694	in order to enhance neuroplasticity.	为了增强神经弹性。
695	That is the reordering of connections between neurons	这就是神经元之间联系的重排
696	to serve the studying and learning that you're doing.	服务于学习和学习 你正在做的。
697	Now let's talk about	现在让我们谈谈
698	how the best students structure their days.	最好的学生如何安排他们的时代。
699	Turns out there are great studies on this.	原来有很好的研究
700	There's a really nice paper, in fact,	事实上,有张很棒的报纸
701	that surveyed close to 700 students.	调查了近700名学生。
702	These were medical students,	他们是医科学生,
703	approximately equal number of male and female students	男女学生人数大致相等
704	and analyze the most useful learning habits.	并分析最有用的学习习惯。
705	That is the learning habits associated	这就是学习习惯
706	with the most successful students.	与最成功的学生。
707	Now, anytime you do a study like this	现在,每当你做这样的研究
708	where people take surveys,	在那里人们进行调查,
709	there's always the issue of causality.	总是有因果关系的问题。
710	In fact, we can pretty much set aside	事实上,我们几乎可以搁置
711	any possible causality.	任何可能的因果关系。
712	For instance, I'm about to tell you	比如,我要告诉你
713	that the very best performing students	表现最好的学生
714	tend to study for about three or four hours per day.	通常每天学习大约三四个小时。
715	But you could easily say,	但你可以轻易地说,
716	well, they're the best students	他们是最好的学生
717	because they study three or four hours per day.	因为他们每天学习三四个小时
718	They don't study three or four hours per day	他们每天不学三四个小时
719	because they're the best students.	因为他们是最好的学生。
720	And you'd be exactly right, okay?	你说得对,好吗?
721	We can get into all sorts of discussions	我们可以进行各种讨论
722	about correlation versus causation,	关于相关性与因果关系,
723	about reverse causality and on and on.	关于逆向因果关系 前后不停。
724	However, none of that is the point here.	然而,这些都不是重点。
725	The point here is to establish what are the habits	重点是确定什么是习惯
726	that the most successful students	最成功的学生
727	seem to incorporate over and over again,	似乎一次又一次地融为一体
728	regardless of what classes they're taking,	不管他们上什么班
729	regardless of where they are	不管他们在哪里
730	in their arc of their learning trajectory.	在他们的学习轨迹的弧形上。
731	And so what we know based on this study,	因此,我们所知道的 基于这个研究,
732	and I'll provide a link to it in the show note captions,	我会在节目字幕里提供链接
733	is that there are at least 10 study habits	至少10种学习习惯
734	that the highly effective students use.	高度有效的学生使用。
735	I'm going to focus on the top five or six	我要专心于前五六
736	just for sake of time,	为了时间
737	because it turns out that most of the effect,	因为事实证明 大部分效果,
738	it appears, of being a better student	似乎,是一个更好的学生
739	can be attributed to these top five or six habits.	可以归因于这些前五六种习惯。
740	First of all, they set aside time to study.	首先,他们留出时间学习。
741	They literally schedule time to study.	他们实际上安排了学习的时间。
742	Now, this probably serves several roles.	现在,这可能 服务于几个角色。
743	The first one is that they are able	第一个是他们有能力
744	to clear out other distractions.	以清除其他的干扰。
745	And in fact, that's the second thing that they do.	事实上,这是他们做的第二件事。
746	They are very effective,	它们非常有效
747	where they make it a point of putting their phone away	他们把手机关起来
748	and off of isolating themselves.	并远离孤立自己。
749	That's right.	没错
750	They're not studying with other people.	他们不是在跟别人学习
751	They study alone,	他们独自学习,
752	which is not to say that people who study with others	不是说跟别人学习的人
753	cannot be effective in their studying,	无法有效学习,
754	but the best performing students seem to study alone.	但表现最好的学生 似乎独自学习。
755	They put their phone away.	他们把手机收起来。
756	They tell their friends and families	他们告诉朋友和家人
757	that they are not going to be able to be reached	他们不能达到,
758	during that time.	在此期间。
759	And yes, they study for three or four hours per day,	是的,他们每天学习三四个小时
760	but they break that up	但是他们把那个拆散了
761	into a couple of different sessions, typically,	分成几场不同的会议,
762	two or three sessions.	两届或三届。
763	So they're not doing a three or four hours	所以他们没有做一个三四个小时
764	studying about all in one shot.	在一个镜头中学习所有的东西。
765	So they're managing their time.	因此,他们正在管理他们的时间。
766	They're eliminating distractions,	他们正在消除分散注意力
767	and they're studying for a consistent amount of time,	并且他们一直在学习一段时间,
768	at least five days per week, okay?	每周至少五天,好吗?
769	Presumably, they're taking some weekends off,	大概是周末休息吧
770	although that wasn't made clear from this paper.	虽然从这份报纸上看不出来
771	The other thing that they do, and this is very important,	他们做的另外一件事 这很重要
772	is that they make an effort to then teach their peers	就是他们努力去教别人
773	to teach other students in the class.	在课堂上教其他学生。
774	Now, some of you may be thinking,	现在,有些人可能会在想,
775	and I'm thinking back to college here, mostly,	我想回到大学,主要是,
776	that if you spend all this time learning the information	如果你花这么多时间学习信息
777	and you are in a competitive scenario	你们在竞争中,
778	with the other students,	与其他学生,
779	that teaching them the information	教他们信息
780	is kind of a freebie for them and is harder for you,	对他们来说是一种自由 对你来说更难
781	meaning you're putting yourself	意思是,你将自己
782	at a competitive disadvantage	处于竞争劣势
783	or you're giving them an unfair advantage	或者你给他们不公平的优势
784	for not having done the work.	因为它没有完成工作。
785	Now, while this paper didn't do an analysis	现在,虽然这份论文没有做分析
786	of whether or not these students that served	这些学生是否服务
787	as the learners from the other students	作为其他学生的学习者
788	got an unfair advantage,	得到一个不公平的优势,
789	it's very clear that students who make it a point	很明显,学生 谁提出这一点
790	to learn material in isolation,	单独学习材料,
791	then bring that material to other students	然后把材料带给其他学生
792	in the same course and teach them,	教授他们同样的课程,
793	perform exceedingly well in comparison to the other students.	与其他学生相比表现非常出色。
794	So don't be afraid to be a teacher of your peers	所以不要害怕当同伴的老师
795	in order to test, this is key,	为了测试,这是关键,
796	to test and develop mastery of the material.	测试和开发对材料的掌握。
797	Now, in my laboratory for years,	现在,在我的实验室多年,
798	we used to have a saying,	我们以前有个谚语
799	which I simply picked up from the laboratories	我只是从实验室拿的
800	I was trained in, I didn't come up with a saying,	我受过训练,我没有想出一句谚语
801	which was watch one, do one, teach one.	是看一个,做一个,教一个。
802	And that was referring to doing surgeries or suturing	这是指做手术或抚摸
803	or doing an antibody reaction or a Western blot	或进行抗体反应或西方血块
804	or things that you do in laboratories.	或者你在实验室里做的事
805	Watch one, do one, teach one.	看一个,做一个,教一个。
806	Watch one, do one, teach one,	看一个,做一个,教一个,
807	of course should be reserved to anything	当然应该保留给一切
808	where no one's going to be put in danger	没有人会陷入危险
809	by the watch one, do one, teach one procedure, right?	由表之一,做一个, 教一个程序,对不对?
810	Some procedures, especially in laboratories,	一些程序,特别是在实验室,
811	can be dangerous given the materials you use, et cetera.	可能很危险,因为你用的材料等等。
812	And of course, today we're talking about learning	当然,今天我们说的是学习
813	and studying generally.	和一般学习。
814	So provided it's safe, watch one, do one, teach one,	所以只要安全,看一个,做一个,教一个,
815	is an excellent means to learn,	是学习的绝佳手段,
816	that is to study new material to develop proficiency	即学习培养熟练程度的新材料;
817	and even mastery and over time, perhaps even virtuosity.	甚至精通 随着时间的推移, 也许甚至虚拟。
818	We'll return to that later, those distinctions.	我们稍后再谈这些区别
819	So going back to this idea	所以回到这个想法
820	that the best students set aside time,	最优秀的学生们,
821	they designate time to study alone without distractions,	他们指定时间独自学习,而不分散注意力,
822	that is sure to help them anchor their focus and attention.	这必将帮助他们扎根于他们的注意力和注意力。
823	They know that they're going to need	他们知道他们需要
824	to use their focus and attention during that time.	利用他们的注意力和注意力
825	And we know with absolute certainty	我们绝对确信
826	that focus and attention are a limited	重点和注意力是有限的
827	but renewable resource in the human brain.	但是人类大脑中的可再生资源。
828	The longer you're awake,	你醒的时间越长
829	the more is the buildup of a molecule	分子的积聚越多
830	called adenosine in your brain and body.	在你的大脑和身体中称为腺素。
831	It makes you sleepy, makes it harder to focus.	这让你困, 更难集中。
832	When you sleep, adenosine levels are pushed down again.	当你睡觉时, 腺素水平再次下降。
833	You're able to focus again, you feel more alert.	你可以再次集中精神,感觉更加警惕.
834	You can think of adenosine	你可以想到 腺素
835	as limiting your attentional budget,	是限制你的注意力,
836	which is not to say that some people don't study best	这并不是说有些人学习不好
837	in the afternoon or in the evening	下午或晚间
838	or even late at night, right?	甚至在深夜,对不对?
839	I recall times during university	我记得大学的时候
840	when I'd study between the hours of 10 PM and 2 AM.	当我在晚上10点到凌晨2点之间学习
841	I don't do that any longer,	我不这样做了,
842	but scheduling time where you know	但时间,你知道
843	you're going to need to be focused and attending	你需要专注和参加
844	is perhaps one of the most important things	也许是最重要的事情之一
845	toward being able to focus and attend to the material.	能够集中和关注材料。
846	Now, if you're taking courses,	现在,如果你在上课,
847	you probably are going to be a slave	你可能会成为奴隶
848	to the timing of the courses.	课程时间。
849	You aren't going to be able to tell the instructor,	你不能告诉教官,
850	okay, listen, I want you to do this course	好吧,听着,我要你做这个课程
851	at 3 PM because that's when you learn best	下午3点,因为你学得最好
852	or 8 AM because that's when you happen	早上8点,因为那是你的事
853	to be able to attend best.	能够最好地出席。
854	However, to the extent that you have any control	然而,只要你有任何控制
855	over the time in which you're going to study,	在你将要学习的时间,
856	keeping that at a regular time or times,	在正常的时间或时间,
857	perhaps one block early in the day,	也许早早有一个街区,
858	one block later in the day,	一天后一个街区,
859	perhaps two blocks early in the day and so on	也许早点两条街之类的
860	is going to be beneficial.	这将是有益的。
861	It turns out that's also supported	原来也支持
862	by the research literature,	根据研究文献,
863	that the brain, just like with its sleep-wake cycles	大脑,就像它的觉醒循环
864	that entrain to a regular schedule,	进入一个正常的时间表,
865	that is your brain and body get used to being active	这就是你的大脑和身体 习惯于活动
866	and inactive at particular times	在特定时间不活动
867	based on your exposure to sunlight,	根据你对阳光的照射
868	your exposure to activities, your social rhythms, et cetera.	你的社交节奏等等
869	If you regularly, meaning for the course of about three days,	如果你经常,这意味着 大约三天的时间,
870	make it a point to focus and study at particular times,	使在特定时间集中和研究成为重点,
871	again, pulling your attention back,	再次吸引你的注意力,
872	it's not an automatic process,	这不是一个自动的过程,
873	but pulling your attention back to a specific location,	但把注意力引回特定地点
874	perhaps on a page or that you're listening to in a lecture,	也许在一页 或者你正在听 在一个讲座,
875	your body and brain will start to entrain	你的身体和大脑会开始进化
876	to that rhythm such that you will be able to focus	这样你就能专心致志
877	and attend better simply by virtue of the regularity	并因循规蹈矩地参加
878	of the timing of the exposure to the material, okay?	接触材料的时间,好吗?
879	So you probably need about two or three days	你大概需要两三天
880	to break into a regular schedule of focusing	进入定期的焦点安排
881	and attending and studying at a given time or times.	在特定时间或时间出席和学习。
882	Allow yourself that transition period,	让你自己 过渡期,
883	but then make it a point to schedule those times to study,	然后再把时间安排在学习上
884	set aside your phone, tell people you're going offline,	把电话放在一边 告诉大家你要下线了
885	turn off the wifi if you need to or have to,	如果你需要或需要,就关掉wifi,
886	you may need it for your studying, I don't know,	你可能需要它 学习,我不知道,
887	depends on what you're studying,	取决于你学习什么,
888	but limit distractions at all costs	但是不惜一切代价限制分心
889	and learn to just focus on the material.	并学会专注于材料。
890	And this is a skill,	这是一个技能,
891	this is the most important thing to understand,	这是最重要的事情 了解,
892	it's a skill to be able to focus and study.	它是一种能够集中和学习的技能.
893	And it's a skill that you can learn very quickly,	这是一种能很快学习的技能,
894	especially if you schedule it for regular times	特别是如果你安排正常时间
895	and you give yourself two or three days	你给自己两三天
896	in which to adapt to those schedules and times	适应这些时间表和时间
897	and then try and stick to them as regularly as possible,	然后尽量经常地跟他们在一起
898	perhaps even on the weekends,	也许即使在周末,
899	if you're approaching the end of the quarter or semester,	如果你即将结束 季度或学期,
900	perhaps even on the weekend,	也许即使在周末,
901	even if you're not in the quarter or semester.	即使你不在季度或学期。
902	Keeping those regular times will entrain your nervous system	保持这些正常时间会让你的神经系统充斥
903	to study and learn at its best at those particular times.	在那些特定的时刻,最好地学习和学习。
904	I'd like to take a quick break	我想尽快休息一下
905	and acknowledge our sponsor, AG1.	感谢赞助商AG1。
906	By now, many of you have heard me say	现在,你们很多人都听见我说
907	that if I could take just one supplement,	如果我能接受一个补充,
908	that supplement would be AG1.	第1条是补充部分。
909	The reason for that is AG1 is the highest quality	原因是AG1质量最高
910	and most complete	最完整且最完整的
911	of the foundational nutritional supplements available.	基本营养补充剂。
912	What that means is that it contains	这意味着它包含
913	not just vitamins and minerals,	不只是维生素和矿物质,
914	but also probiotics, prebiotics and adaptogens	抗生素、抗生素和适应原体
915	to cover any gaps you may have in your diet	弥补饮食中的任何缺口
916	and provide support for a demanding life.	并供养高贵的生活。
917	For me, even if I eat mostly whole foods	对我来说,即使我吃大部分的食物
918	and minimally processed foods,	和微薄的食品,
919	which I do for most of my food intake,	我为大部分食物的摄入量所做的
920	it's very difficult for me to get enough fruits	我很难得到足够的水果
921	and vegetables, vitamins and minerals, micronutrients	蔬菜、维生素和矿物质、微营养素
922	and adaptogens from food alone.	和仅来自食物的适应原体。
923	For that reason, I've been taking AG1 daily since 2012	因此,我从2012年开始每天服用AG1
924	and often twice a day, once in the morning or mid-morning	经常每天两次 早上或早上中
925	and again in the afternoon or evening.	并在下午或晚上,
926	When I do that, it clearly bolsters my energy,	当我这样做, 它显然增强我的能量,
927	my immune system and my gut microbiome.	我的免疫系统 我的肠道微生物
928	These are all critical to brain function,	这些都是大脑功能的关键,
929	mood, physical performance and much more.	心情,身体表现,还有更多
930	If you'd like to try AG1,	如果你想尝试AG1,
931	you can go to drinkag1.com slash Huberman	你可以去喝酒了 com 砍休伯曼
932	to claim their special offer.	要求他们的特别报价。
933	Right now, they're giving away five free travel packs	现在,他们送了五个免费旅行包
934	plus a year supply of vitamin D3K2.	加上一年的维生素D3K2.
935	Again, that's drinkag1.com slash Huberman	再说一遍,那是酒鬼1.com的刀
936	to claim that special offer.	要求特别报价。
937	Before I move into specific ways to study	在我开始学习之前
938	in order to maximally offset forgetting,	为了最大限度地抵消遗忘,
939	notice I didn't say in order to learn,	注意,我不是说 要学习,
940	but rather to maximally offset forgetting,	而不是尽量抵消遗忘,
941	AKA learning, stably learning material.	AKA学习,刺伤学习材料.
942	There's one other point that I wanted to pass along	还有一点我想说
943	from this really nice study on the study habits	从这个非常好的研究 关于学习习惯
944	of highly effective medical students	高效医学学生
945	that I've been referring to.	我一直在说。
946	And that is when one examined	这时,一个检查
947	or these people were asked about their motivation	或者问这些人的动机
948	for studying, the best performing students	学习成绩最好的学生
949	had an interesting answer.	有个有趣的答案
950	They had a very long-term understanding of how,	他们对如何
951	or belief rather about how their success in medical school	而不是相信他们在医学院的成功
952	would impact their family,	将影响他们的家庭,
953	how it would impact their life arc,	如何影响他们的生命弧,
954	how it would change them.	如何改变他们。
955	And they weren't particular about the ways	而他们并不特别 关于方法
956	in which it would change them or their family.	将改变他们或他们的家庭。
957	In fact, it was a rather broad, abstract,	事实上,这是一个相当广泛,抽象的,
958	aspirational way of thinking about their study efforts.	对他们学习努力的抱负。
959	So what I like so much about this paper is that,	所以我非常喜欢这篇论文
960	in addition to having a fairly large sample size,	除了有相当大的样本规模外,
961	close to 700 students that were evaluated,	将近700名学生接受了评估,
962	and yes, it's purely self-report and this kind of thing.	是的,它纯粹是自我报告 和这种事情。
963	Nonetheless, it bridges the two extremes	尽管如此,它弥合了两个极端
964	of studying and learning.	学习和学习。
965	It gets right down into the nitty gritty	它直落到阴部
966	of how long they study, when they study,	当他们学习的时候,
967	the things they do to limit distraction	他们所做的限制分散注意力的事
968	that we just discussed.	我们刚刚讨论过
969	But it also gets to their underlying	但是,它也得到了他们的基础
970	psychological motivations and the thing that they use	心理动机和他们使用的东西
971	in order to pull them forward through their study efforts,	为了通过他们的学习努力将他们推向前进,
972	perhaps especially when their desire is waning	特别是当他们的欲望消逝的时候
973	or their level of fatigue is increasing.	或者他们的疲劳程度在上升
974	I don't know that I'm speculating here,	我不知道我在这里猜测,
975	but this is this aspirational component	但这是渴望的一部分
976	of going to medical school,	进入医学院,
977	which it turns out in the country	在国内发现的
978	in which this study was done,	在进行这项研究时,
979	only very, very select few of the very best students	只有极少数最优秀的学生
980	are able to achieve that.	能够做到这一点。
981	And they have to learn the information	他们必须学习信息
982	in a different language altogether, which is incredible.	在另一种语言中,这是不可思议的。
983	I always marvel at that.	我一直很惊讶
984	I have friends that did their PhD thesis in Italy.	我有朋友在意大利做博士论文
985	They're Italian by birth.	他们是意大利人
986	They now happen to run a laboratory in Italy.	他们现在恰好在意大利经营一个实验室。
987	And they had to do their PhD training and write papers	他们必须完成博士培训 写论文
988	and give their thesis dissertation and defense in English,	用英语发表论文和辩护
989	even though English was their second language.	尽管英语是他们的第二语言。
990	So talk about a challenge	说说挑战吧
991	and that's just one example that I can think of.	这也是我能想到的一个例子。
992	There are many examples of that.	这方面的例子很多。
993	These students that I'm referring to in this study	这些学生,我在研究中指的是
994	are not necessarily constantly thinking	不一定总是在思考
995	about how their efforts will transform themselves	他们的努力将如何改变自己
996	and their families,	他们的家属,
997	but they certainly were able to report	他们必定是报应的,
998	what it was specifically that they are seeking,	他们究竟在寻求什么?
999	what they're aspiring to besides just trying to do	他们想做的事 除了努力去做
1000	as well as they can getting into and through medical school.	他们可以进入和通过医学院。
1001	So the high-level aspirational stuff within you,	所以,高水平的渴望的东西 在你内部,
1002	whatever that is for you,	不管这是给你的
1003	it's going to be highly individual,	这将是高度个人化,
1004	is certainly important.	当然是重要的。
1005	And it offers a bookend to the nuts and boltsy kind of stuff	它为坚果和螺丝之类的东西提供书签
1006	that you're going to do, I would hope,	我希望你会这样做,我希望,
1007	in order to best study and learn the specific material.	为了最好地学习和学习具体材料。
1008	So the specific actions that you're going to take each day	所以,你每天要采取的具体行动
1009	to learn specific bits of information	以学习特定的信息
1010	that will pull you toward those important aspirations.	那会把你引向那些重要的愿望
1011	And now, again, if you love the material you're learning,	现在,再次,如果你喜欢 你学习的材料,
1012	this aspirational component is probably not as important.	这个愿望部分可能并不那么重要。
1013	I can recall during university and graduate school	我还记得在大学和研究生院
1014	and so on thinking, oh my goodness,	诸如此类的思考, 哦,我的上帝,
1015	this is like the coolest thing I've ever heard.	这是我听过最酷的事
1016	I'd probably say that about a million different topics.	我大概会说 大约一百万个不同的话题。
1017	Oh my goodness, circadian rhythms, seasonal rhythms,	哦,我的天啊,循环节奏,季节节奏,
1018	melatonin, neural circuits, dopamine.	蛋白素 神经电路 多巴胺
1019	I was just awash with excitement about what I was learning.	我只是在为我所学的兴奋而兴奋
1020	But of course, sometimes I would take a course	但当然,有时我会接受
1021	where the material was,	材料在那里,
1022	I don't know if it was more challenging or not,	我不知道这是否更具有挑战性
1023	but I had a harder time getting engaged by the material,	但我更难跟材料打交道
1024	either by virtue of how it was being taught to me	要么是因为它是如何教我的
1025	or the material itself.	或物质本身。
1026	So the ability to attach to some aspirational goal	因此,有能力 附加于一些渴望的目标
1027	to pull you through can be very valuable.	帮助你通过 是非常有价值的。
1028	You're not going to love every topic you have to learn.	你不会喜欢所有你必须学习的话题的
1029	However, I will say that, at least in my experience,	但我会说,至少根据我的经验,
1030	some of the courses that I look back on most fondly	有些课程,我最欣赏的回顾
1031	are the courses that I struggled with the most.	我最努力的路线
1032	And in fact, that's the basis of the next	事实上,这是下一个的基础
1033	and easily one of the most important studying tools.	并且很容易成为最重要的学习工具之一。
1034	So a key theme in all of the excellent literature,	在所有优秀的文学作品中都有一个关键的主题,
1035	that is the peer-reviewed research on how best to study,	这是经同行审查的关于如何最佳研究的研究,
1036	is that studying that feels challenging	是研究 感到挑战性
1037	is the most effective.	这是最有效的。
1038	I know nobody wants to hear this.	我知道没人想听这个
1039	Everyone wants to hear about flow.	皆欲闻流.
1040	Everybody wants to hear about information	每个人都想听消息
1041	just sinking into their brain by osmosis.	被渗透沉入大脑
1042	I think it was a Garfield cartoon	我觉得是加菲尔德的漫画
1043	where he talked about learning by osmosis.	在那里他谈到通过渗透学习。
1044	There's this very cute real world video	有一个非常可爱的 真实的世界视频
1045	of a kid in a classroom.	在课堂上的孩子。
1046	I believe it's in China where he's taking the book	我相信他把书藏在中国
1047	and he puts it on his head.	他把它放在他的头上。
1048	Maybe I can find this clip	也许我能找到这个夹子
1049	and he's just kind of like trying to wash it into his brain.	他就像想把它洗进大脑一样
1050	It's super cute clip, but guess what?	这是超级可爱的片段,但你知道吗?
1051	That doesn't work.	这行不通。
1052	I mean, it works to put the book on your head.	我的意思是,它的工作是把书 在你的头上。
1053	It doesn't work.	亦无功用.
1054	It's not going to get the information into your brain.	它不会得到的信息进入你的大脑。
1055	Perhaps someday there will be ways	也许有一天会有办法
1056	to rapidly download information into neural circuits.	快速将信息下载到神经电路。
1057	Right now we know, we've known for hundreds,	现在,我们知道,我们已经知道数百,
1058	if not thousands of years,	如果不是数千年,
1059	that effort is the cornerstone of learning.	这种努力是学习的基石。
1060	So I know there are probably some groans about that.	所以,我知道可能有一些呻吟 关于这一点。
1061	I know some of you perhaps were hoping that today	我知道你们中有些人也许希望今天
1062	I was going to tell you how to study	我本来想告诉你如何学习
1063	so that studying wasn't painful.	那样学习就不会痛苦
1064	I think I can accomplish that by the end of today's episode.	我想我能在今天的剧集结束前完成。
1065	But in order to do that, let's take another quiz.	但是为了做到这一点,让我们再考一次.
1066	Okay, so here's the quiz.	好吧,这是测试。
1067	Again, you can answer these questions in your head.	再说一遍,你可以在脑子里回答这些问题。
1068	You don't have to tell anyone,	你不必告诉任何人,
1069	but you could write them down or say them out loud	但你可以写下来 或者大声说出来
1070	if you want.	如果你想的话。
1071	The first question is,	第一个问题是,
1072	when during either your states of alertness or sleep	当你处于警戒状态或睡眠状态时
1073	does the remodeling of neural connections occur?	神经连接的改造是否发生?
1074	I like to think this is a pretty easy one.	我觉得这很容易
1075	Okay, the answer is during sleep.	好吧,答案是睡觉的时候。
1076	The second question is,	第二个问题是,
1077	what is one behavioral tool that you can use	什么是你可以用的行为工具
1078	to improve focus?	提高重点?
1079	The answer is simple mindfulness meditation,	答案很简单的 冥想
1080	which I'd prefer you think of simply	我更希望你考虑一下
1081	as a perceptual exercise.	作为感知练习。
1082	So again, just sit or lie down, close your eyes,	所以再次,只是坐下或躺下来, 闭上你的眼睛,
1083	focus on your breath when your attention drifts,	集中注意你的呼吸 当你的注意力漂移,
1084	bring your attention back to your breath and so on.	唤醒你的注意力 回到你的呼吸等等。
1085	Or if you prefer, you can do this eyes open	如果你喜欢,你可以睁开眼睛
1086	by focusing on a visual target,	通过专注于一个视觉目标,
1087	either a foot or two feet or three feet away,	一英尺或两英尺或三英尺远,
1088	whatever distance is comfortable for you,	无论你有多远,
1089	allowing yourself to blink as needed,	允许自己视必要眨眼
1090	but forcing yourself to focus on that visual target	但强迫自己专注于视觉目标
1091	for say one to three minutes,	一到三分钟
1092	maybe even three to five minutes,	也许三到五分钟,
1093	maybe even 10 minutes.	也许甚至十分钟。
1094	Again, please blink, you don't want your eyes to dry.	再次,请眨眼, 你不想你的眼睛干。
1095	Both those tools will improve your ability to attend,	这两个工具将提高你参加的能力,
1096	to focus to other material when the time comes.	当时机到来时,将注意力集中在其他材料上。
1097	Okay, the circuits for focus and attention themselves	好 专注和专注的电路
1098	are subject to neuroplasticity.	受神经弹性约束。
1099	And then the third question is,	第三个问题是,
1100	can you name or list off in your mind three tools	您能否在思想中列出或删除三个工具
1101	that the most effective students have been shown to use?	证明最有效的学生已经使用?
1102	I can think of limiting distraction	我可以考虑 限制分心
1103	by virtue of putting away phones	通过收起电话
1104	and telling others you won't be in contact with them.	并告诉别人 你不会与他们接触。
1105	Two, and I'm getting these out of order I realize,	第二,我把这些弄坏了,我意识到,
1106	is to isolate, to study alone.	是孤立,独自学习。
1107	And the third that I can recall	还有我记得的第三个
1108	is to teach others in the same course.	教别人在同一课程。
1109	Okay, you can probably think of a few others.	好吧,你也许可以想到一些其他的。
1110	Now, why are we taking these silly little quizzes?	现在,我们为什么要拿 这些愚蠢的小测验?
1111	Well, it turns out they're not so silly	原来他们没那么傻
1112	when one considers that hopefully	当人们认为,希望
1113	you'll remember the information from today	你会记得今天的消息
1114	so that you don't have to listen to it over and over again,	以免你再听一次
1115	but that if ever there was a strongly research-supported tool	但是,如果有一个 强大的研究支持的工具
1116	in the literature, in the peer-reviewed literature	在文献中,在同行评审的文献中
1117	about how students can learn information better,	关于学生如何更好地学习信息,
1118	it's testing.	这是测试。
1119	And I know, I know, I know,	而且我知道,我知道,我知道,我知道,我知道,
1120	we think of tests as a way to evaluate our knowledge,	我们认为测试是评估我们知识的方法
1121	but it turns out that testing is one of the best ways	但事实证明测试是最好的方法之一
1122	to build our knowledge, to retain our knowledge,	积累我们的知识,保留我们的知识,
1123	and again, to offset forgetting.	并再次抵消遗忘。
1124	Now, the study of testing as a learning tool,	现在,研究测试作为一种学习工具,
1125	not just as a way to evaluate	不只是用来评估
1126	how much information we've learned,	我们学到了多少信息
1127	goes back over a hundred years.	一百多年过去了
1128	There's a classic study that was done in 1917	有个经典的研究是1917年完成的
1129	where grade school age children read biographies.	小学生读传记的地方。
1130	So they read biographies,	他们读传记
1131	and then the kids were divided into different groups.	然后孩子们被分成不同的组别
1132	One group read and reread and reread those biographies	一群人读和重读这些传记
1133	over and over.	一次又一次
1134	Another group read the biographies once	另一组人读过传记
1135	and then were tested on those biographies.	然后测试了这些传记。
1136	But get this, they tested themselves on those biographies	但是得到这个, 他们测试自己在这些传记
1137	simply by having to think about the information	只要考虑一下信息
1138	that they had read and trying to remember the information.	他们读过并试图记住信息。
1139	Like, what was the biography?	传记是什么?
1140	Who was the person?	那个人是谁?
1141	Who were they married to?	他们嫁给谁了?
1142	What did they do?	他们做了什么?
1143	When did they go to school?	他们什么时候上学的?
1144	What did they do in school?	他们在学校做什么?
1145	What did they do in the world?	他们在世界上做了什么?
1146	What role did they play in life?	他们在生活中扮演了什么角色?
1147	So they essentially tested their own knowledge	所以他们基本上测试了自己的知识
1148	simply by going into their own head	只要进入他们自己的大脑
1149	and asking themselves what they could remember	问自己,他们记得些什么,
1150	about those biographies.	关于那些传记。
1151	Now, keep in mind here that even though	记住,尽管
1152	it's fairly apparent that reading a biography	很明显读一本传记
1153	two, three, four times might seem more passive	二、三、四次似乎更被动
1154	than testing oneself on a biography	而不是在传记上测试自己
1155	that they had read just once, right?	他们只读过一次,对吧?
1156	You could imagine that thinking about the biography	你可以想象,思考 关于传记
1157	involves more effort, and indeed it does.	需要更多的努力,而且确实需要。
1158	But keep in mind also that the kids in the second group	但记住,第二组的孩子
1159	were only exposed to the biography once.	只接触过一次传记
1160	And yet, when you look at the percent of accurate recall	然而,当你看 准确召回的百分比
1161	of information from those biographies,	这些传记中的信息,
1162	the children that read the biography once	曾经读过传记的孩子们
1163	and then made a deliberate point	然后,我故意地说:
1164	to think about that biography in their own mind	想想他们心里的传记
1165	to effectively test themselves on that material	以有效测试材料
1166	just within their heads over and over,	就在他们头上 一遍又一遍
1167	but an equal number of times as the kids	和孩子一样多
1168	that read the biographies directly on a page over and over,	直接在一页上读到传记
1169	vastly outperformed the kids	远远胜过孩子们
1170	that read the biographies over and over.	一遍又一遍地看传记
1171	Put differently, reading and rereading material	换个角度,读和重读材料
1172	and rereading material is far less effective	并且重读材料的效果要低得多
1173	than reading material and then thinking about that material,	而不是阅读材料,然后思考材料,
1174	testing yourself on that material,	在材料上测试一下自己
1175	forcing yourself to bring that material to mind	强迫自己把材料带入脑海
1176	in your own mind.	在你自己的头脑。
1177	And this is not just for sake of remembering	这不仅仅是为了回忆
1178	more volume of material,	更多的材料量,
1179	but also accuracy of recall of that material.	但也准确无误地召回了这些材料。
1180	And that at least to me was pretty surprising at first	这至少对我来说是相当令人惊讶的 一开始
1181	until one starts to explore subsequent studies	直到人们开始探索以后的研究
1182	of the role of testing as a learning tool.	测试作为一种学习工具的作用。
1183	And then you start to realize that testing yourself	然后你开始意识到 测试自己
1184	is far and away the best tool for studying and learning,	远处是学习和学习的最佳工具,
1185	not just for evaluating your knowledge,	不光是为了评估你的知识
1186	but for actually studying and incorporating that knowledge	但实际上研究和吸收这种知识
1187	into your neural circuits.	进入你的神经电路
1188	Okay, so I realized that anytime I or somebody else	好吧,所以我意识到 无论何时我或其他人
1189	talks about a study that was done in 1917,	谈到1917年完成的一项研究,
1190	we think of people in these like wooden shoes	我们想着穿这双鞋的人
1191	and in these school houses that look so different	和在这些学校的房子 看起来如此不同
1192	and kids dress so different.	孩子们穿得真不一样
1193	Let's get a little more modern here.	让我们在这里更现代化一点。
1194	Keep in mind, however,	但记住,
1195	that the nervous system hasn't really changed much	神经系统没有多大变化
1196	in tens of thousands of years.	在数万年。
1197	Nonetheless, I think it's nice to think about	不过,我觉得应该想想
1198	a more recent study of how best to study.	关于如何最好地进行研究的最新研究。
1199	And this study, which by the way,	顺便说一句 这个研究
1200	we'll provide a link to in the show note captions,	我们会在节目字幕中提供链接
1201	as well as a couple of reviews	以及几次审查
1202	that include results from similar studies.	包括类似研究的结果。
1203	Again, I'm pointing to a body of research,	再说一遍,我指的是一个研究体
1204	not just one study here,	这里不只是一个研究
1205	looked at whether or not studying material four times,	研究是否学习过四次材料,
1206	so study, study, study, study,	所以学习,学习,学习,学习
1207	was better in terms of locking that information	最好把信息锁上
1208	into people's minds,	进入人们的思维,
1209	allowing them to use that information flexibly,	允许他们灵活使用这些信息,
1210	which is an element of creativity,	这是创造力的元素,
1211	essentially given the mastery of the material,	基本上由于掌握了材料,
1212	then a different group, which studied once,	然后是不同的团体,他们曾学习过,
1213	studied the material twice,	研究了两次材料,
1214	studied the material three times,	学习了三次材料,
1215	then was tested on the material.	然后在材料上进行了测试。
1216	Or a third group that studied material once,	或者第三组人曾经研究过材料
1217	then took one, two, yes, three tests on the material.	然后在材料上做了一次、两次、三次测试
1218	Now, so what I just described was three groups,	现在,所以我刚才描述的是三组,
1219	all of whom read a passage.	他们都读过一段
1220	This was a passage about animals, about biology,	这是关于动物和生物学的一段
1221	some other topics too, and different experiments.	还有一些其他课题 和不同的实验
1222	Again, three groups, one group studies four times,	再次,三个小组,一个小组学习四次,
1223	they study the material one, two, three, four times,	他们研究材料一,二,三,四倍,
1224	then later they take a test.	然后他们接受测试。
1225	The second group studies one, two, three times,	第二组学习一,二,三次,
1226	takes a test on that material,	测试一下那个材料
1227	and then later takes a test.	然后做个测试
1228	The third group studies the material once,	第三组曾研究过这个材料
1229	then takes three tests on the material,	然后对材料进行三次测试,
1230	and then later takes a test.	然后做个测试
1231	So what's analyzed and compared	分析与比较
1232	between these different groups	这些不同群体之间
1233	is their performance on that final test, okay?	他们在最后测试中的表现,好吗?
1234	What I put in as the fifth bin there, right?	我放的第五个盒子,对不对?
1235	Because it was, think about it as SSSS,	因为它是, 想想它作为SSSS,
1236	so study, study, study, study, and then later test.	所以学习,学习,学习,然后测试。
1237	Or SSST, study, study, study, test, and then later test.	或者SSST,学习,学习,测试,然后测试.
1238	Or STTT, study, test, test, test, and then later test.	或者STT,学习,测试,测试,然后测试.
1239	So what's compared and contrasted	所以,什么比较和对比
1240	is performance on the test some period of time later.	是在测试中一段时间后的表现。
1241	Now, some experiments made that final test of the material	有些实验对材料做了最后测试
1242	a couple of days later,	两天后,
1243	other experiments made it a couple of weeks later,	其他实验在几周后完成
1244	other experiments made it much later,	其他的实验 做了很久以后,
1245	months or even a year later, okay?	几个月,甚至一年后,好吗?
1246	The point here is twofold.	问题有两个方面。
1247	First of all, based on everything I've told you thus far,	首先,根据我到目前为止告诉你的一切
1248	you can probably guess who performed best	你可能猜到谁表现最好
1249	on the test that occurred some period of time later, okay?	在试验 某一段时间后,好吗?
1250	Right, the performance on that final test	对,最后测试的成绩
1251	was essentially proportional to the number of tests	基本上与测试次数成正比
1252	one had already taken on the material, okay?	一个已经拿走了材料,好吗?
1253	That should be pretty much obvious	这应该很明显
1254	given the way we've been going today	考虑到我们今天的行踪
1255	in this description of tests as a way to offset forgetting.	以抵消遗忘。
1256	Okay, so the more tests that you take	好吧,所以你做更多的测试
1257	as a way to expose yourself to the material,	作为暴露自己 与材料,
1258	the better you're going to perform on that material	越好,你会在材料上表演
1259	at some later point.	以后某个时候
1260	Now, of course, at some point,	当然,在某些时候,
1261	you have to be exposed to the material for the first time,	你必须第一次接触材料,
1262	right, that's why it's studying and learning.	对,这就是为什么它学习和学习。
1263	But after one exposure to new material,	但经过一次接触新材料后
1264	taking more tests on that material,	对材料进行更多的测试
1265	even if you don't perform that well on those tests,	即使你在测试中表现不好
1266	as long as you're able to see the accurate answers	只要你能看到准确的答案
1267	to those tests and compare your answers to those answers	比较一下你的答案
1268	will lead to better performance on the ultimate test	最终检验结果会更好
1269	and retention of that material at some later time.	并在稍后一段时间保留这些材料。
1270	Put differently, it's not about	换句话说,这与
1271	how many times you study the material	你研究了多少次材料
1272	or how many times you're exposed to the material.	或者你接触过多少次材料
1273	It's about being exposed to the material,	这是关于接触材料,
1274	doing your best to focus and attend to that material	尽你的最大努力关注和关注 材料
1275	and then self testing yourself on that material.	然后在材料上自我检验
1276	Or as the case may be if an instructor	或者说,如果一个老师
1277	is the one giving you the test,	是那个给你做测试的
1278	but nonetheless, taking tests on that material,	但尽管如此,通过测试 材料,
1279	not just once, but ideally two or three times,	不止一次,最好两三次
1280	that's what really locks the material	这才是真正锁住材料的
1281	into your neural circuits.	进入你的神经电路
1282	That's what's going to lead to the most pervasive change,	这会导致最普遍的变化
1283	the most durable change we should say	最持久的变革,我们应该说
1284	in your neural circuits that carry that material,	在你的神经电路 携带的材料,
1285	that hold that material in your mind,	在你的脑海里,
1286	what we call neural encoding.	我们称之为神经编码
1287	So the more times you test yourself	所以,你测试自己的次数越多
1288	or that you are tested on material,	或以材料试验你们,
1289	the better your retention of that material.	最好你保留那些材料
1290	Now, some people will immediately say,	现在,有些人会马上说,
1291	well, goodness, what if I learned it and then I'm tested	好吧,上帝,如果我学会了它,然后我被测试
1292	and I'm somehow consolidating	我不知怎么地巩固
1293	the wrong or inaccurate material,	错误或不准确的材料,
1294	but it doesn't appear to be the case.	但似乎没有
1295	As long as you learn what the correct answers	只要你知道正确的答案
1296	to the tests are, even if you're getting, you know,	测试是,即使你得到,你知道,
1297	40 or 50% or less accurate on those tests that you take	40%或50%或更准确的测试
1298	immediately after the studying period,	学习期过后
1299	that's still going to be a better strategy	那还是个更好的策略
1300	than rereading the material,	而不是重读材料,
1301	which ought to be somewhat surprising.	这应该有点令人惊讶。
1302	It certainly was surprising to me,	这让我很惊讶
1303	but you know what's even more surprising	但你知道什么更让人惊讶
1304	and a little scary and that we all should know,	有点吓人 我们都知道
1305	and I wish I had learned when I was like in the second grade	我希望我在二年级的时候学到了
1306	is that if you ask students,	如果你问学生,
1307	how confident are you in the material that you just learned?	你对刚刚学到的材料有多有信心?
1308	How well do you think you would perform on a test?	你觉得你在测试中表现如何?
1309	What you see consistently in these studies,	你从这些研究中一致看到的,
1310	I'm chuckling because it's kind of mind blowing	我笑是因为它有点发疯
1311	is that the students who studied the material,	是那些学习材料的学生,
1312	that is who were exposed to the material four times,	他曾四次接触材料,
1313	think that they are going to perform best	以为他们会表现最好
1314	on the ultimate exam.	在最终考试。
1315	However, the students that study the material once	不过,曾经学习过这种材料的学生
1316	and then are tested three times on that material,	然后在材料上测试三次
1317	they think that ultimately they're going to perform	他们认为他们最终会表演
1318	least well.	临ぃ岿
1319	For instance, they ask them their confidence,	例如,他们要求他们有信心,
1320	how well do you think you would perform on a test	你觉得你在测试中表现如何?
1321	of this material in two weeks or in a year	在两周内或一年之内
1322	or in six months or even tomorrow?	六个月后,甚至明天?
1323	They report, that is the students in the study,	他们报告说,这就是研究室的学生,
1324	test, test, test group report	测试、测试、测试组报告
1325	much lower confidence in the material,	对材料的信心低得多
1326	much lower sense of mastery of the material	对材料的掌握感低得多
1327	compared to the students that were exposed to the material	与接触材料的学生相比
1328	four times who are saying,	四次说,
1329	yeah, I think I would do pretty well or very well.	是的,我想我会做 相当好或非常好。
1330	And guess what?	你猜怎么着?
1331	The exact opposite is true.	完全相反的是事实。
1332	Put differently, when you're exposed to material	换句话说,当你接触物质时
1333	over and over and over again,	一次又一次地,
1334	you think you've learned the material.	你以为你学到了材料?
1335	In fact, your confidence that you've learned the material	事实上,你对学习材料的信心
1336	increases with each subsequent exposure to the material.	随每次接触该物质而增加。
1337	But actually you haven't learned it at all	其实你根本没学过
1338	compared to the people that are exposed to the material	与接触材料的人相比
1339	and then take tests on the material,	然后对材料进行测试,
1340	oftentimes straining to get the answers right on those tests.	经常在测试中求得正确答案
1341	In fact, sometimes getting those answers dead wrong	事实上,有时会把答案弄错
1342	and then realizing they get those answers dead wrong	然后发现他们把答案弄错了
1343	or sometimes they just sense it.	或者有时他们只是感觉到它。
1344	But guess what?	但你知道吗?
1345	Testing yourself once, twice, maybe three times	测试自己一次,两次,也许三次
1346	prior to the ultimate test of your knowledge of that material	在最终测试你对材料的了解之前
1347	is far and away the best way to lock that material	远方是锁好材料的最佳方法
1348	into those neural circuits.	进入神经电路
1349	Now I say, I wish I had learned this when I was a student	现在,我说,我希望我学到这个 当我是一个学生
1350	because to some extent I used a self-testing approach.	因为在某种程度上我采用了自我测试的方法。
1351	The one most salient example of that is	其中最突出的例子是:
1352	I took a course when I was in college,	我上过大学
1353	I still remember it was Biosciences 169L,	我还记得是生物科学169L
1354	neuroanatomy laboratory taught by Ben Reese.	本·里斯执教的神经外科手术实验室.
1355	He's still there, I believe.	我相信他还在那儿
1356	And he was known then and I'm sure still now	那时他已经认识了 我肯定现在还是
1357	if he's still teaching as extremely challenging professor,	如果他仍然执教 作为极具挑战性的教授,
1358	extremely challenging, not as a person, not as personality,	极具挑战性,不是作为一个人,不是个性,
1359	but a ton of detail and rigor and high, high, high	却是一吨细细的、坚硬的、高的、高的、高的。
1360	expectation for this laboratory course in neuroanatomy	对神经外科实验室课程的期望
1361	which involved lectures.	包括讲座。
1362	It involved in a neuroanatomy textbook	它涉及神经外科的教科书
1363	where you'd look at essentially panels	在那里你会看到基本上的面板
1364	of different brain sections from different species,	来自不同物种的不同大脑部分,
1365	different types of stains of different brain tissue.	不同种类的污点 不同的脑组织。
1366	Mind you, this is an undergraduate course.	这是本科课程
1367	And then there was a laboratory component,	然后有一个实验室组件,
1368	hence the L in 169L where you'd have to go	因此,169L的L 你必须去
1369	from microscope station to microscope station,	从显微镜站到显微镜站
1370	identifying structures based simply	简单识别结构
1371	on what you could see down the microscope.	你可以看到的显微镜。
1372	And therefore you had to know what the stain was,	所以,你必须知道什么是污点,
1373	what was essentially visible to you on the slide	在幻灯片上看到的东西
1374	because certain stains reveal certain things	因为某些污点揭示了某些东西
1375	like what we call the cell body of neurons	就像我们所说的神经元的细胞体
1376	versus the wires, what we call the axons	电线,我们称之为斧头
1377	between neurons, et cetera, et cetera.	神经元之间,等等,等等。
1378	I remember thinking, this is a really hard course.	我记得在想,这是一个非常艰难的路线。
1379	It was a very difficult course.	这是一个非常困难的路线。
1380	And my mode of studying for the course involved,	我学习课程的方式
1381	of course, going to class, doing the dissection.	当然,去上课,做解剖。
1382	We dissected a sheep brain at that time.	当时我们解剖了一只羊脑
1383	So we're literally dissecting an actual brain.	因此,我们从字面上解剖了一个真正的大脑。
1384	We're doing microscope work.	我们正在做显微镜工作。
1385	We're learning about it from the textbook and from lecture.	我们正在从教科书和讲座中学习。
1386	And there was a ton of new nomenclature about rostral,	和一吨新的名称 关于罗斯特拉尔,
1387	caudal, dorsal, ventral, all the stuff of neuroanatomy.	神经切除术
1388	And then at some point I made the decision,	后来我决定了
1389	perhaps on the basis of sheer overwhelm,	或以覆没为凭据,
1390	to study for neuroanatomy by laying down on my bed	通过躺在床上来研究神经切除术
1391	in my studio apartment, I lived alone,	在我的工作室公寓里 我一个人住
1392	and closing my eyes and flying through the nervous system	闭上眼睛,飞过神经系统
1393	from different entry points, through the ear,	从不同的入口穿过耳朵
1394	review my cochlear anatomy,	看看我的人工耳蜗解剖学
1395	through the eye, review my retinal anatomy,	通过眼睛,回顾我的视网膜解剖学,
1396	through the dorsal surface of the brain,	穿过大脑的内脏表面
1397	thinking about the sulci and gyri,	想到了沉闷和吉利,
1398	and then the corpus callosum,	然后是血压
1399	and I can still see it in my mind's eye.	我仍然能从我的思想中看到它
1400	So my process of studying for neuroanatomy,	所以我研究神经解剖
1401	yes, involved exposure to the material,	是的,涉及接触材料,
1402	but it involved hours upon hours	但需要几个小时的时间
1403	of thinking about the material within my own brain.	思考我大脑里的材料
1404	So it's a little bit meta unto itself there.	所以,这是一点点 自我的元。
1405	As a consequence, I like to think,	因此,我喜欢认为,
1406	in fact, I believe with some confidence	事实上,我有信心相信
1407	that I have a very high mastery of neuroanatomy	我对神经切除术有很高的掌握
1408	in different species as well.	在不同的物种。
1409	Now, that's my particular area of expertise.	现在,这是我特殊的专业领域。
1410	I don't think I'm any kind of savant	我不认为我是个草原人
1411	with respect to neuroanatomy.	神经外科
1412	I just spent hours upon hours learning the material	我只是花了几个小时 学习材料
1413	and then reviewing the material within my mind.	然后回顾我脑海里的材料
1414	So in other words, testing myself,	换句话说,测试一下自己
1415	here's what I would do if I were moving down	如果我搬下来,我会怎么做?
1416	a trajectory of a neural tract, for instance,	例如神经道的轨迹,
1417	between, say, the hippocampus and a neighboring structure,	河马和邻居之间
1418	and I didn't know what was next,	我不知道接下来会发生什么
1419	I would then go look it up in the textbook,	然后去教科书里找找
1420	and then I'd go back to this mental exercise	然后我会回到这个精神运动
1421	visualization type studying.	视觉类型研究.
1422	It really wasn't studying, is the point.	这真的不是研究,是重点。
1423	The point is that I was testing myself.	重点是我在考验自己
1424	I was trying to find the points	我试图找出要点
1425	in which I no longer had the knowledge to move further	在其中,我不再有 知识前进
1426	through, in this case, my mental image of the brain,	通过,在这种情况下, 我的精神形象的大脑,
1427	but through the material.	但通过材料。
1428	And this is the key aspect of testing.	这是测试的关键方面。
1429	It's not about just knowing how many things you get right,	这不是仅仅知道 你得到多少正确的东西,
1430	how many things you get wrong.	多少事情你错了。
1431	It's about recognizing exactly what you know and don't know.	这是关于识别 准确的你知道和不知道。
1432	And an important component of testing	也是测试的重要组成部分
1433	{\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}正在对付那些东西
1434	where you say, oh, I can't remember.	你说,哦,我不记得了。
1435	I don't know what comes next.	我不知道接下来会发生什么。
1436	Or I'm certain that that structure is the fimbria,	或者我确定那个结构是菲姆布里亚
1437	and then you go and you look and you go,	然后你去,你看着,你走,
1438	it's not the fimbria, but guess what?	这不是菲姆布里亚,但你知道吗?
1439	I'll never forget, for instance,	比如说,我永远不会忘记
1440	the location of the habanula or what it looks like,	草原的位置或者它是什么样子,
1441	a structure of which, by the way,	顺便说一句,
1442	since these names are kind of esoteric,	因为这些名字有点偏执
1443	at that time, we didn't know what it does.	当时,我们不知道它的作用。
1444	It turns out it's involved in disappointment.	事实证明这涉及到失望.
1445	It's key to the depression circuits	这是压抑电路的关键
1446	or the circuits that underlie depression	或造成抑郁的电路
1447	in some individuals.	在一些个人中。
1448	It is suppressed by viewing of morning sunlight.	它被晨光所抑制
1449	We know that too.	我们也知道这一点。
1450	And by getting too much artificial light exposure	和太多的人造光照射
1451	in the middle of the night,	在深夜,
1452	您可以增强habanula的活性。
1453	Beautiful work not done by my laboratory,	我的实验室没有做漂亮的工作
1454	but other laboratories demonstrates that.	但其他实验室都证明了这一点。
1455	So what I just did for you there was,	我刚刚为你做的是
1456	hopefully teach you a little something about neuroanatomy	希望能教你一点神经外科
1457	and depression, but more importantly,	和抑郁,但更重要的是,
1458	to just illustrate that how you test yourself	来说明你如何测试自己
1459	can be highly individual to,	可以高度个性化到,
1460	to how you test yourself can be highly individual to,	如何测试自己 可以高度个性到,
1461	the ways in which you learn best.	你学到最好的东西
1462	Now that contradicts what I said earlier,	这与我之前说的相矛盾
1463	which is that this notion	这就是这个概念
1464	that people have different learning styles	人们有不同的学习风格
1465	and some people are verbal learners	有些人是口头学习的,
1466	and some people are auditory learners and et cetera,	有些人是能听从教诲的,
1467	doesn't really hold up so well anymore,	不再那么坚挺了
1468	but which by the way is not to say	但顺便说一句,这不能说
1469	there isn't any research to support it,	没有研究支持它,
1470	it's just that it's heavily contradicted by other research	只是它与其它研究大相径庭
1471	that contradicts that idea.	这与这个想法相矛盾。
1472	But your approach,	但是你们的方法
1473	your mode of best testing yourself on material	您对材料的最佳测试模式
1474	for sake of offsetting the forgetting process	为了抵消遗忘的过程
1475	and for identifying where you have gaps in your knowledge	以及找出你的知识差距
1476	or where you thought you knew something but you don't	或者你以为自己知道一些事情 但你不知道
1477	or you knew something but it's wrong,	或者你知道一些事情 但这是错的,
1478	that can be accomplished	可实现的目标
1479	through the approach that's best for you,	通过对你最好的方法,
1480	which in my case turned out to be lying down	在我的情况下, 证明是躺下
1481	and thinking about the material in my head.	想想我脑子里的东西
1482	And still to this day, when I read a paper,	直到今天,当我读到一篇论文,
1483	I try, I don't always do this,	我试着,我并不总是这样做,
1484	but what I try to do is then take a walk in my yard	但我想做的是 在我的院子里走走
1485	or outside and I try and think about the key components	或外面,我试着思考 关键组件
1486	of that paper and think about some of the graphs	想想那些图
1487	that are especially important,	这一点特别重要,
1488	which is what I'm gonna do now.	这就是我现在要做的。
1489	I'd like to take a brief break	我想休息一会
1490	to thank one of our sponsors, Element.	感谢我们的赞助商之一,元素。
1491	Element is an electrolyte drink	元素是电解质饮料
1492	that has everything you need and nothing you don't.	拥有你需要的一切 和没有你没有的。
1493	That means the electrolytes, sodium, magnesium,	这意味着电解质,钠,镁,
1494	and potassium in the correct ratios, but no sugar.	和钾在正确的比率,但没有糖。
1495	Now I and others on the podcast have talked a lot	现在我和播客们谈了很多
1496	about the critical importance of hydration	关于水合的极端重要性
1497	for proper brain and bodily function.	为正常的大脑和身体功能。
1498	Research shows that even a slight degree of dehydration	研究表明,即使略微脱水
1499	can really diminish cognitive and physical performance.	能够真正降低认知和身体表现。
1500	It's also important that you get adequate electrolytes	得到足够的电解质也很重要
1501	in order for your body and brain to function at their best.	为了让你的身体和大脑 发挥最佳功能。
1502	The electrolytes, sodium, magnesium, and potassium	电解质、钠、镁和钾
1503	are critical for the functioning of all the cells	对所有牢房的运作至关重要
1504	in your body, especially your neurons or nerve cells.	在你的身体, 特别是你的神经元或神经细胞。
1505	To make sure that I'm getting proper amounts	为了保证我能得到足够的钱
1506	of hydration in electrolytes,	电解质中的水分,
1507	I dissolve one packet of Element	我溶解了一组元素
1508	in about 16 to 32 ounces of water	在大约16至32盎司的水中
1509	when I wake up in the morning,	当我早上醒来时,
1510	and I drink that basically first thing in the morning.	我早上就喝这杯
1511	I also drink Element dissolved in water	我也喝溶于水中的元素
1512	during any kind of physical exercise I'm doing,	在任何类型的身体锻炼,我在做什么,
1513	especially on hot days if I'm sweating a lot	特别在炎热的日子 如果我经常出汗
1514	and losing water and electrolytes.	失去水和电解质
1515	If you'd like to try Element,	如果你想尝试元素,
1516	你可以去喝酒了. comslash Huberman,
1517	拼写为 dridlmnt.com 斜写为 Huberman
1518	要求免费 Elements 样本包
1519	with the purchase of any Element drink mix.	与任何元素饮料混合。
1520	Again, that's drinkelement.com slash Huberman	再说一遍,这是喝的,com 斜拉哈伯曼
1521	to claim a free sample pack.	要求免费样本包。
1522	Okay, so I like to think that we're establishing	好吧,所以我喜欢认为 我们正在建立
1523	that testing yourself or testing your students	测试自己或测试你的学生
1524	or being tested by your teacher	或者接受老师的测试
1525	is the best way to offset forgetting.	这是抵消遗忘的最佳方法。
1526	Let's look at the literature	让我们看看文献
1527	that actually supports that statement directly,	实际上直接支持该声明,
1528	because in the previous experiment I described,	因为我之前的实验中
1529	it was either study, study, study, study,	无论是研究,研究,研究,
1530	or study, study, study, test,	或学习、学习、学习、测试、
1531	or study, test, test, test,	或学习、测试、测试、测试、
1532	and then later everybody takes a test at the same time.	然后每个人同时接受测试
1533	A variance on that was done	出现差异
1534	where they had one group of students study material,	在那里他们有一组学生学习教材,
1535	so this is new material.	这是新材料
1536	And when I say study,	当我说学习,
1537	I mean they were exposed to the material for the first time.	我的意思是,他们第一次接触到了材料。
1538	And I realized this is a little bit of a problem	我意识到这有点问题
1539	because we're using the word study when,	因为我们是在用词研究
1540	in fact, I'm trying to make the point	其实,我只是想说明
1541	that testing yourself is studying, okay?	测试自己在学习,好吗?
1542	So forgive me, but this is the way it's mapped out	原谅我,但这是它的方式
1543	in these experiments and these papers	在这些实验和论文中
1544	should you look them up in our show note captions.	请在节目字幕中查查
1545	One group is exposed to the material,	一组人接触了材料
1546	what we're called studying,	我们所谓的学习,
1547	and then takes a test immediately after.	之后立即进行测试
1548	They are told what they got right,	他们被告知他们的正确之处,
1549	what they got wrong on that test,	测试结果出了什么问题
1550	and what the correct answers are.	以及正确的答案是什么。
1551	And then sometime later, after a delay,	过了一段时间,在拖延之后,
1552	they take a test of the same material.	他们测试同样的材料。
1553	Another group studies,	另一个集体研究,
1554	that is they're exposed to the material,	他们接触了材料
1555	then there's a delay, okay?	那还有一个延迟,好吗?
1556	That delay could be days, it could be weeks.	这种拖延可能是几天,也可能是几周。
1557	This experiment has been done every which way,	这个实验以各种方式进行
1558	it seems by now.	现在看来
1559	Then they're tested, and then there's another delay,	然后测试,然后还有另一个延迟,
1560	and then they take a test at the same time	然后他们同时进行测试
1561	that group one did, okay?	第一组做的,好吗?
1562	So again, it's study test, long delay test for group one,	再说一遍,这是第一组的学习测试, 长时间的延迟测试,
1563	or study delay test, delay test for group two.	或学习延迟测试,第2组的延迟测试。
1564	Remember, the final test is taken at the same time	记住,最后测试同时进行
1565	by everybody.	被每个人。
1566	Or group three, study,	或者第三组,学习,
1567	that is they're exposed to the material,	他们接触了材料
1568	then a long, long, long, long, long delay,	然后长,长,长,长的拖延,
1569	then a test, and then the ultimate test, okay?	然后是测试 然后是最终测试 好吗?
1570	The test that everybody takes at the same time.	每个人同时接受的考验。
1571	Can you guess which group performed best?	你能猜到哪组表现最好吗?
1572	And the essence of this experiment,	而这个实验的实质,
1573	if you're listening to this	如果你在听这个
1574	and it's not clear in your mind is,	你脑子里还不清楚
1575	you're either exposed to the material	要么你接触到材料
1576	and tested very soon after,	不久后测试过
1577	and then take a test after a delay,	然后在延迟之后进行测试,
1578	say a week or two weeks later,	说一周或两周后
1579	or you're exposed to the material,	或者你接触到材料,
1580	there's a delay of a few days, then you take a test,	有几天的延迟, 然后你做一个测试,
1581	and then another few days, and then you take a test,	然后再过几天,然后你去测试,
1582	so it's more evenly spaced.	因此,它是更均匀的空间。
1583	Or if you were assigned to the third group, you'd study,	或者,如果你被分配到第三组, 你会学习,
1584	you're not going to see the material or be tested on it	你将不看材料 或测试它
1585	until a day or two before the big test,	直到测试前一两天
1586	then you're tested on it, you get your answers back,	然后测试它, 你得到你的答案,
1587	and then you're tested on it again.	然后再测试一次
1588	You could imagine that the last group might perform best	你可以想象最后一组人表现最好
1589	because they're re-exposed to the material,	因为他们重新接触了材料,
1590	they're told what the correct answers are,	他们被告知正确的答案是什么
1591	so they know what they got wrong,	他们知道自己错了什么,
1592	they know what they got right,	他们知道他们得到了什么正确的,
1593	and then the next day, they're taking the test again.	第二天,他们又在接受测试
1594	I would have thought that group would perform best,	我本以为那组人表现最好
1595	but it turns out the opposite is true.	但事实恰恰相反
1596	It's pretty wild.	这是相当野性的。
1597	The best performance comes from being exposed to material,	最好的表现来自于接触材料,
1598	what in this experiment they're called studying, okay,	在这个实验中,他们所谓的学习,好吧,
1599	so they read a passage or they learn some math material	所以他们读了一段,或者学习一些数学材料
1600	or language material or music material or motor learning,	或语言材料或音乐材料或运动学习,
1601	then they take a test very soon after,	然后他们很快会接受测试,
1602	even same day or next day, and then there's a long delay,	甚至在同一天或第二天, 然后有一个很长的延迟,
1603	and then they take the test, that group performs best.	然后他们进行测试, 那组表现最好。
1604	Put differently, test yourself very soon,	换个角度 很快测试一下自己
1605	if not the same day, certainly the next day or so,	如果不是同一天,肯定第二天左右,
1606	very soon after being exposed to material for the first time,	在第一次接触材料后不久
1607	as opposed to the last group, which performs worst.	而不是最后一组 表现最差
1608	They perform worse, being exposed to material,	他们表现得更糟,接触材料,
1609	then there's a long period of time,	然后有很长一段时间,
1610	then you're tested on that material,	然后你在材料上测试,
1611	you are told what you got right, what you got wrong,	你被告知你有什么对,什么错,
1612	and then the next day, you take a test again,	第二天你又考了一次考试
1613	even with overlapping questions to the test	即使有与测试重叠的问题
1614	you took just the day before,	你刚刚走了前一天,
1615	and that group performs worst,	那伙人,是最恶劣的。
1616	and the group that studied had a gap test,	而学习的团体,
1617	they had a gap test, they performed somewhere in the middle.	他们做了个差距测试,在中间某处
1618	What does this tell us?	这告诉我们什么?
1619	What it tells us is so important,	它告诉我们的是如此重要,
1620	vis-a-vis neuroplasticity, vis-a-vis best learning strategies,	相对于神经弹性,相对于最佳学习策略,
1621	this is something that, goodness, I wish I had learned	这是一件好事,上帝,我希望我学到了
1622	when I was in graduate school, when I was an undergraduate,	当我在研究生院, 当我是本科生,
1623	when I was in high school and elementary school,	当我在高中和小学,
1624	goodness, even when I was in kindergarten,	天啊,即使我在幼儿园的时候
1625	I wish I had learned this.	真希望我学到这个
1626	Test yourself on the material	试一下材料
1627	that you were just exposed to very soon	你刚刚接触到了很快
1628	after your first exposure to it,	在你第一次接触到后
1629	because that offsets the natural forgetting	因为那抵消了自然的遗忘
1630	of new material that the brain is exposed to.	大脑接触的新材料
1631	This is absolutely the hallmark of all the impressive data	这绝对是所有令人印象深刻的数据的标志
1632	about testing as a tool for learning,	关于作为学习工具的测试,
1633	testing oneself or your students,	测试自己或你的学生,
1634	or being tested if you're the student by your teacher	或者接受测试 如果你是学生 你的老师
1635	as a tool, not just for evaluating performance,	作为一种工具,而不仅仅是用于评估业绩,
1636	for knowing what you know and don't know,	因为知道你知道和不知道,
1637	but for consolidating that information	但为了巩固这些信息
1638	in your neural circuits.	在你的神经电路。
1639	And when I say consolidating that information	当我说合并信息时
1640	in your neural circuits, I realize it's a mouthful.	在你的神经电路里,我意识到它是一个嘴巴。
1641	What we know is that this business	我们只知道这行
1642	of putting the testing soon after exposure to new material	接触新材料后不久进行测试
1643	is about offsetting the forgetting of that material.	是用来抵消忘记那些材料的
1644	So you might say, wait, if that's true,	所以你可以说,等等,如果这是真的,
1645	how come studying the material and then waiting	为什么研究材料,然后等待
1646	and then taking two tests right back to back	然后背靠背地进行两次测试
1647	where you're learning the material again during the test,	测试时你又在学习材料
1648	that should be the best performing group.	这应该是最好的表演团体。
1649	Well, there seems to be something fundamentally different	嗯,似乎有 根本不同的东西
1650	about first exposure to material	第一次接触材料
1651	versus testing yourself on that material.	而不是在材料上测试自己
1652	And we don't know exactly what that is.	我们不知道那是什么
1653	There's some interesting neural imaging data in humans	人类有一些有趣的神经成像数据
1654	that this has to do something with this notion	这和这个概念有关
1655	of familiarity with material.	对材料很熟悉
1656	This is very simple.	这很简单。
1657	So this is easy to understand,	所以这是容易理解的,
1658	even though it involves a little bit	虽然它涉及一点点
1659	of memory neuroscience nomenclature.	记忆神经科学术语。
1660	Familiarity with something,	熟悉的东西,
1661	recognizing it is not the same thing	承认这不一样
1662	as having agility with that thing,	和那东西一样敏捷
1663	of having mastery of that thing,	掌握那东西,
1664	is not the same thing as having mastery of the material,	和掌握材料不一样
1665	of having committed it to memory, okay?	承诺要记住,好吗?
1666	So when you read something over and over and over,	当你一遍又一遍地读一些东西时
1667	you see it over and over.	你看到它一遍又一遍。
1668	You hear it over and over.	你一遍又一遍地听到这个
1669	You think about it over and over.	你再三考虑
1670	Of course, you're reading it or you're hearing about it.	当然,你正在读 或者你听到它。
1671	And you think that you're learning the material,	你以为你在学习材料
1672	that your neural circuits are changing,	你的神经电路正在改变
1673	but it's a pretty passive process.	但它是一个相当被动的过程。
1674	Or even if it's a difficult chapter to read	即使这章读起来很困难
1675	or a difficult passage of music,	或一段艰难的音乐,
1676	the difference is when you're tested on material,	不同的是,当你在物质测试,
1677	something happens in your performance of or recalling of,	在你的表演或回忆中发生了一些事情,
1678	if it's just cognitive or you're writing it down	如果只是认知,或者你写下来
1679	or you're told to play the music or do the motor movement,	或者让你演奏音乐 或者做运动
1680	something happens in the error,	出了点差错
1681	the getting wrong of certain things	某些事情出错
1682	that cues your nervous system	提示你的神经系统
1683	to lock in the information that you have right	锁定您拥有的信息
1684	and to remember what you have wrong	并且记起你们所犯的罪恶,
1685	so that you then correct it,	以便你们更正。
1686	which is far and away different than exposure	远远不同于暴露
1687	and re-exposure and re-exposure, okay?	再接触和再接触,好吗?
1688	So it's a prerequisite to learning	所以这是学习的先决条件
1689	that you need to see the material for the first time.	你需要第一次看到材料。
1690	You can't just start testing yourself on material	你不能只是开始测试自己的材料
1691	that you've never been exposed to.	你从来没有接触过。
1692	I suppose you could,	我想你们可以
1693	but you're gonna get it, I would imagine, mostly wrong.	但你会得到它, 我想,大部分错误。
1694	We're all wrong.	我们都错了
1695	But this business of using testing	但这种使用测试的方法
1696	very soon after first exposure to material	第一次接触材料后不久
1697	as a tool to study in order to offset forgetting	作为研究工具,以抵消遗忘
1698	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}这显然是在利用这种差异
1699	between familiarity with something	在熟悉事物之间
1700	for which we know certain brain areas are activated	我们知道某些大脑区域被激活了
1701	versus recollection,	与回忆,
1702	being able to take that material and bring it to memory,	能够把材料带回记忆,
1703	bring it to your focused attention and use that material.	提醒你注意,用那个材料
1704	I realize this is a bit abstract	我知道这有点抽象
1705	and some of this is still being parsed.	其中一些还在解析中。
1706	If you're interested in the neuroscience	如果你对神经科学感兴趣
1707	of familiarity with something	熟悉的东西
1708	versus your ability to actually recall something	与你真实记忆的能力
1709	and have mastery of that material,	并且精通材料,
1710	there's a really nice review	有个不错的回顾
1711	that I provide a link to in the show note caption.	我在节目字幕里提供了链接
1712	它发表在期刊Hippocampus上.
1713	I always chuckle at the fact that there's a journal	我总是笑着说有日记
1714	that named after a brain structure.	以大脑结构命名
1715	After all, as far as I know,	毕竟 据我所知
1716	没有一本叫Retina和Amygdala的日记
1717	And I have a brief anecdote from graduate school	还有研究生院的传闻
1718	whereby I learned that there was this journal Hippocampus	我得知有本日记
1719	and I was at a graduate,	我当时在大学毕业
1720	it was my first graduate student gathering	这是我第一次参加研究生聚会
1721	in graduate school.	在研究生院。
1722	And the guy who hosted it	和主办它的人
1723	turns out is a luminary in the field of learning and memory.	原来是学习和记忆领域的辉煌人物.
1724	And I was saying, you know, this is ridiculous.	我说,这太荒谬了。
1725	就像有一本名为"Hippocampus"的日记.
1726	Here I am first year graduate student.	我是一年级研究生
1727	He goes, yeah, there is.	他走了,是的,还有。
1728	And I said, yeah, that's something so silly.	我说,是的,这是件蠢事。
1729	Like who are the idiots that name a journal	像谁是白痴 谁命名的日记
1730	after a brain structure?	脑结构后?
1731	原来还有一本名为Cerebral Cortex的期刊
1732	and there's probably one about spinal cord.	可能还有脊髓
1733	So it turns out I was the idiot saying this.	原来我是白痴这么说的
1734	And the guy I was talking to,	和我说话的家伙,
1735	who of course was the host of the party said,	谁是党的东道主 说,
1736	yeah, actually that's my journal.	是啊,其实这是我的日记。
1737	我创办了日记Hippocampus.
1738	So you can look them up.	所以你可以查查他们
1739	So at this point, you're going to take a test	所以,现在,你要去测试
1740	and it's a super easy test.	测试非常简单
1741	Okay, I realize we're a bit into the material	好吧,我意识到我们有点 在材料
1742	and we're all probably fatiguing a little bit,	我们可能都有点胖
1743	marveling I hope at what an incredible tool testing	令人惊讶的是,我希望 多么不可思议的工具测试
1744	and in particular self testing soon after	特别是随后不久的自我测试
1745	being exposed to new material is.	接触新材料是。
1746	And the question is this,	问题是,
1747	and by the way, this is an open-ended question.	顺便提一句,这是一个没有限制的问题。
1748	You're not supposed to know the answer	你不应该知道答案
1749	because I haven't told you the answer yet,	因为我还没有告诉你答案
1750	but I want you to think about this.	但我希望你考虑一下
1751	If one looks at the majority of data	如果看大多数数据
1752	in this whole field of testing as a studying tool,	作为研究工具,
1753	how much improvement do you think you get	你认为你得到了多少改善
1754	from testing yourself once on new material?	从一次测试自己 在新材料?
1755	Do you think it's a 10% improvement, a 20% improvement?	你觉得这是10%的改进,20%的改进吗?
1756	So here I'm just comparing to testing yourself	所以,在这里,我只是比较 测试自己
1757	once on material that you were just exposed to	有一次你刚刚接触到的材料
1758	for the first time versus not testing yourself at all.	第一次,而不是测试自己。
1759	Okay, how much do you think you improve?	好吧,你认为你提高多少?
1760	The answer is about 50%, five, zero.	答案大约是50%,5,0。
1761	And I can say that on the basis of the fact	我可以说基于事实
1762	that in studies of musical learning,	在音乐学习的研究,
1763	of mathematical learning, of language learning,	数学学习,语言学习,
1764	of motor learning, when subjects are exposed to new material	当学科接触到新材料时
1765	and then tested at some period of time later,	然后在一段时间后测试,
1766	the percentage of information they get right	他们得到的信息的百分比
1767	or that they are able to perform something correctly	或者他们能够正确执行某件事
1768	diminishes over time,	随着时间的推移,
1769	especially because they're not doing any practice	尤其是因为他们没有做任何练习
1770	and no testing in the intervening time.	并且在此期间没有测试。
1771	This was built into these experiments.	这是在这些实验中构建的。
1772	And then you simply ask how much of the material	然后你只是问 多少材料
1773	was forgotten if they just were exposed to the material.	被遗忘了 如果他们只是暴露在材料。
1774	So in the case of say, music learning,	因此,在说, 音乐学习,
1775	this would be, your teacher sits down next to you	你老师坐在你旁边
1776	and shows you the scales on the piano,	给你看钢琴上的天平
1777	but then you're not practicing them in between versus,	但你不会在对决中练习
1778	or perhaps another example would be	或者也许另一个例子是
1779	somebody gives you a lecture	有人给你讲课
1780	about a particular phase in history,	关于历史的某个阶段,
1781	and then you're not being exposed to the material again,	然后你就不会再接触到材料了
1782	and you're not self-testing,	你没有自我检验,
1783	versus if you just take one test,	如果你接受一次测试
1784	even a self-directing test of the material	甚至对材料进行自我指导测试
1785	immediately after, irrespective of how well you perform,	之后 无论表现如何好
1786	you have the amount of forgetting.	你有太多的忘记。
1787	Okay, I want you to think about self-testing in this way,	好吧,我想你考虑 自我测试的方式,
1788	because we're thinking about optimal studying strategies.	因为我们在考虑最好的研究策略
1789	You have the amount of forgetting that would normally occur.	你有太多的忘记 通常会发生。
1790	This is oh, so important.	这很重要
1791	In fact, I don't even know that most neuroscientists	事实上,我甚至不知道 大多数神经科学家
1792	think about learning and neuroplasticity this way.	考虑学习和神经弹性 这样。
1793	Most everybody, including neuroscientists,	大多数人,包括神经科学家,
1794	are taught, were taught, continue to be taught	被教育 被教育 继续被教育
1795	that you're exposed to new material.	你接触到了新材料
1796	You focus, okay, then during sleep,	你专心,好吧,然后在睡觉的时候,
1797	there's remodeling of the connections, all that's true.	有重建 连接,所有这一切都是真的。
1798	But we really need to think about how most information	但我们真的需要 思考如何大多数信息
1799	that comes into our nervous system each day is forgotten.	我们的神经系统每天都被遗忘
1800	Most of it is completely discarded.	大部分被彻底抛弃.
1801	There are some rare clinical deficits	有一些罕见的临床缺陷
1802	where people remember everything,	在那里人们记得一切,
1803	and I'll tell you, these people really struggle in life.	我告诉你,这些人在生活中真的很挣扎
1804	They do not do well in work, in relationships.	他们在工作、关系中表现不佳。
1805	They remember every little detail of everything,	他们记得所有细节
1806	and it is incredibly disruptive to their quality of life.	并给他们的生活质量带来极大的破坏。
1807	It's nothing you want.	无所求故.
1808	You want to have a great memory for the right things.	你想有一个伟大的记忆 对于正确的事情。
1809	So when you self-test material,	所以,当你自我测试的材料,
1810	you have the amount of forgetting that occurs	忘记发生的事情
1811	compared to if you're just exposed to the material.	相比于你刚刚接触的材料。
1812	I want you to keep that fact in mind,	我要你记住这个事实,
1813	because that fact is the one that really hit me	因为那个事实才是真正打我的
1814	upside the head and made me realize,	颠倒了头,让我意识到,
1815	goodness gracious, how I wish that I'd self-tested myself	天啊,我真希望自己能自我检验
1816	on material that I wanted to remember over time,	关于我想记住的材料 随着时间的推移,
1817	rather than reading it over and over.	而不是再读一遍
1818	I had this elaborate process for studying	我有一个精心研究的过程
1819	that I used all through college and graduate school,	我在大学和研究生院里都用光了
1820	and it worked pretty well for me,	对我很好
1821	where I'd read and highlight, then I'd write out my notes,	我读和突出, 然后我会写我的笔记,
1822	then I would write little paragraphs about that stuff.	然后我会写一些关于那些东西的段落。
1823	Now, some of that probably mimicked self-testing.	有些可能模仿了自我测试
1824	Indeed, it had to have.	的确,它必须这样做。
1825	And then, of course, I would take the quizzes,	然后,当然,我会参加考试,
1826	and I would go to office hours.	我会去上班时间。
1827	Once I got serious about school,	一旦我认真对待学校
1828	I got really serious about school.	我对学校很认真
1829	And of course, I still forget things.	当然,我还是忘了一些事情。
1830	I've made errors on this podcast before,	我以前在这个播客上犯过错误
1831	in part from going too fast or making a joke	一定程度上不是太快或者开玩笑
1832	that people didn't perceive as a joke,	人们不认为这是一个笑话,
1833	so the whole story there.	所以,整个故事在那里。
1834	But in any case, of course, I make errors.	但无论如何 我当然会犯错
1835	Of course, I've forgotten certain things,	当然,我忘了一些事情,
1836	and sometimes I misspeak.	有时候我说错了
1837	I always strive to get things accurately.	我总是努力做到准确
1838	We correct things in the show note captions	我们在节目字幕中校正
1839	if they're called out to us.	狦砆倒и
1840	We're now using AI to review the podcast	我们现在用AI来审查播客
1841	and adjust anywhere using insertions,	并使用插入器调整任何地方,
1842	or we're actually replacing those words if we need to,	或者我们真的要替换这些词 如果我们需要,
1843	and so on and so forth.	诸如来等.
1844	But yes, we all forget things.	但是,是的,我们都忘了一些事情。
1845	We all make errors.	我们都犯了错误。
1846	If I had just known that testing myself on material	如果我刚刚知道 测试自己在材料上
1847	while walking out of class or soon after getting home	离开教室或回家后不久
1848	or later that evening or the next day	或当晚或第二天
1849	would allow me to perform so much better on an exam,	让我在考试中表现得更好
1850	a midterm or a final exam,	中期或期末考试,
1851	and of course, I still would have studied	当然,我还是会学习
1852	because I was committed,	因为我承诺,
1853	and you should still study as much as you feel is necessary	继续学习,只要你觉得有必要
1854	to get mastery of the material for you.	让你掌握材料
1855	However, if I had known that testing oneself	然而,如果我知道 测试自己
1856	or being tested soon after exposure to material	或接触材料后不久接受试验
1857	would have the amount of forgetting	就会忘记
1858	even out to a year later,	即使一年后,我还是觉得
1859	I definitely would have saved myself a lot of time.	我一定会省下很多时间的
1860	Let's talk about some specifics of ways	让我们谈谈一些具体的方法
1861	that you can self-test, or if you're a teacher,	如果你是老师的话
1862	or if you have good dialogue with your teacher	或与老师对话
1863	and they are open-minded,	他们确是开明的,
1864	perhaps they are open to hearing about	也许他们可以听到
1865	what are the best forms of testing oneself	自我检验的最佳形式是什么?
1866	as a tool for learning.	作为学习的工具。
1867	The best tests are open-ended, short answer,	最好的测试是开放式的 简短的答案
1868	very minimal prompt tests,	极少的即时测试,
1869	not unlike the type that we've taken today	和我们今天的一样
1870	during this podcast,	在播客期间
1871	as compared to multiple choice tests.	与多项选择测试相比。
1872	Multiple choice questions allow for familiarity	多个选择问题允许熟悉
1873	of names, of facts.	名字和事实
1874	这将是A,B,C,D,
1875	and sometimes E is A and C and so on and so forth.	有时E是A和C等等
1876	And within each of those A, B, C, D, E answers,	在每一个A,B,C,D,E的答案中,
1877	and you're looking for the right answer,	你正在寻找正确的答案,
1878	you're looking for the familiarity,	你在找那个熟悉的人
1879	the recognition of something.	认识的东西。
1880	Yes, this, not that.	是的,这个,不是那个。
1881	Okay, that's the best answer you circle C, okay?	好吧,这是你最好的答案 C圈,好吗?
1882	This kind of thing.	此类事.
1883	As opposed to an open-ended question	而不是一个不限名额的问题
1884	where you have to write out your answer,	在那里你必须写出你的答案,
1885	you have to recall the information, right?	你必须记住信息,对不对?
1886	It requires a much greater degree of mastery	这需要更多的掌握
1887	of the information than does familiarity	信息不熟悉
1888	or recognition of the material.	或确认材料。
1889	So the best tests as study tools are going to be open-ended,	所以作为研究工具的最佳测试 将是开放式的,
1890	short answer questions or even long answer questions.	短答问题甚至长答问题.
1891	Now, there's one exception to this,	现在有一个例外
1892	which are multiple choice tests that include tricks.	包括各种诡计
1893	Okay, if you've ever taken the GRE,	好吧,如果你曾经采取GRE,
1894	the graduate school entrance exam or the LSAT or the MCAT,	研究生入学考试或LSAT或MCAT,
1895	there are some questions in there	里面有些问题
1896	that are very straightforward,	这非常直截了当,
1897	but in those standardized tests,	但是在这些标准化测试中,
1898	they tend to include some quote unquote trick questions	他们往往包括一些引文 未引用的诡计问题
1899	in which those questions don't allow you	在那些问题不允许你
1900	to just recognize the correct answer	只要认清正确的答案
1901	and distinguish it from the other incorrect answers,	且加以解释,
1902	but rather they have answers in there	但他们有答案
1903	that on first blush look like the right answer	第一次脸红的表情是正确答案
1904	and people have a tendency to circle those and move on	人们倾向于 环绕这些和前进
1905	or to select those and move on.	或选择这些并继续前进。
1906	But if you think about the material a little more deeply,	但如果你想得更深一点
1907	turns out those quote unquote obvious answers	原来那些引言 未经引用的明显答案
1908	are actually the incorrect answers.	实际上是错误的答案。
1909	So there are versions of multiple choice tests	所以有多种选择测试的版本
1910	where it requires a greater degree of mastery	需要更大程度的掌握
1911	of the material where simple familiarity won't serve you	简单熟悉的素材不会为你效劳
1912	and you actually have to be able to recall	而且你必须能够回忆起
1913	the different components of information leading into that.	由此而来的信息的不同组成部分。
1914	But those are a bit more rare,	但这些更难得
1915	certainly in the context of other kinds of learning,	当然,在学习的其他方面,
1916	like musical learning.	像音乐学习。
1917	Although I suppose for music theory,	虽然我想对于音乐理论,
1918	that could be relevant.	这可能是相关的。
1919	But when I say music learning,	但当我说音乐学习,
1920	I'm just kind of defaulting to the idea	我只是有点 默认的想法
1921	of the mechanics of musical learning.	音乐学习的力学
1922	But of course there's music theory, et cetera.	当然还有音乐理论等等
1923	So what I'm effectively saying is the ultimate exam,	所以我想说的是最终考试
1924	the final exam, the midterm exam,	最终考试,中期考试,
1925	the exam that's administered to you,	考试是给你的,
1926	rarely do you have control over the format of that exam.	您很少控制考试的格式 。
1927	Sometimes it's mixed format.	有时是混合格式.
1928	But the different ways in which you self-test	但你自我测试的不同方式
1929	as a form of studying are really key.	作为一种学习形式 确实是关键。
1930	And ideally you would make these open-ended.	并且你最好做这些开放。
1931	In other words, you would not simply rely	换句话说,你不会仅仅依靠
1932	on multiple choice.	在多个选择。
1933	You would rely on a form of self-testing	你会依靠一种自我测试的形式
1934	or that you give your students	或者给你的学生
1935	or that your teacher gives you	或者你的老师给你的
1936	that requires you to think about the material	这需要你考虑一下材料
1937	with some degree of depth, with some degree of effort.	一定的深度, 一定的努力。
1938	And of course you're going to get certain things wrong.	当然你会搞错的
1939	Now, I would hope that if testing is being used	现在,我希望,如果使用测试
1940	as a learning tool as opposed to just for evaluation,	作为一个学习工具,而不是仅仅用于评价,
1941	but here we're talking about using testing	但这里我们谈论的是使用测试
1942	as a learning tool, that it wouldn't impact,	作为一个学习工具, 它不会影响,
1943	at least not at that moment,	至少在那一刻
1944	your final performance in the course or whatever it is.	你最后的表现 在课程或它是什么。
1945	Rather it is testing for sake of learning.	而是为学习而测试。
1946	Now, we know from the literature	我们从文献上知道
1947	that students don't like pop quizzes.	学生们不喜欢考试
1948	I gave you a few today and forgive me.	我今天给了你一些 原谅我
1949	They don't like pop quizzes.	他们不喜欢大测验
1950	And we know this in the form of the reduction	我们以减少的形式知道这一点
1951	in teaching evaluation scores, okay?	在教学评分,好吗?
1952	Having received teaching evaluation scores	获得教学评价分数
1953	of different, let's say values over the years.	不同,让我们说价值 多年来。
1954	And I always take the feedback seriously.	我总是认真对待反馈。
1955	One salient comment that just leapt into my mind	一个突出的评论,只是跳进我的脑海里
1956	was the fact that I ended up mentioning	我最后提到
1957	my Bulldog Costello too often in class.	我的斗牛犬科斯特罗经常上课
1958	So here I'm mentioning him again,	我在这里再次提到他,
1959	just to get back at that one student	就为了回到那个学生身边
1960	that said I mentioned him too much.	说得太过分了
1961	I mentioned him as much as I want.	我想怎么说就怎么说
1962	The point here is that when students	重点是当学生
1963	evaluate their teachers,	评估他们的老师,
1964	they tend to punish their teachers for pop quizzes.	他们倾向于惩罚老师的流行测验。
1965	Does that mean pop quizzes aren't effective?	这是否意味着大测验没有效果?
1966	No, but you know what's more effective?	没有,但你知道什么是更有效的?
1967	Telling students at the outset of class	在课开始时告诉学生
1968	or telling yourself at the outset	或者说在开始的时候
1969	of any kind of learning expedition,	任何学习探索,
1970	because this isn't just about the classroom,	因为这不只是关于教室,
1971	that you're going to take a bunch of exams,	你会参加一系列考试,
1972	that you're going to use testing or quizzes,	你会用测试或测试,
1973	whatever you want to call them	随便你怎么说
1974	as a form of teaching and learning.	作为一种教学形式。
1975	And that you can expect five tests or five quizzes	你可以期待5个测试或5个测验
1976	during the course of being presented the material.	在提交材料的过程中。
1977	Or that you are going to test yourself	或者你要去测试自己
1978	every day after the material.	在材料之后的每一天。
1979	Now, sometimes you have to go from one class	现在,有时你要从一个班上走
1980	to the next class.	到下一个班级。
1981	There isn't an opportunity to test yourself,	没有机会测试自己,
1982	but guess what's not going to be helpful?	但猜猜有什么没用的?
1983	Walking out of class and getting immediately onto your phone.	走出教室 立刻接电话
1984	We know that that probably inhibits your ability	我们知道这可能会抑制你的能力
1985	to remember the material	要记住材料
1986	because it's going to enhance forgetting,	因为它会增加遗忘,
1987	because you do have this key opportunity	因为你有这个关键的机会
1988	right after being exposed to new material	在接触新材料之后
1989	to help offset the forgetting	帮助抵消遗忘
1990	by testing yourself on that material as soon as possible	尽快对材料进行测试
1991	after being exposed to it.	在接触过后
1992	So again, even though I did not attend school in an era	再说一遍,虽然我一个时代没上学
1993	where we had smartphones and texting,	在那里我们有智能手机和短信,
1994	I recall walking out of class	我记得我走出教室
1995	and just walking out of class and going on my bicycle.	然后走出教室 骑我的自行车
1996	But of course, there were people to talk to,	但当然,有 人说话,
1997	there were other things to attend to.	还有别的事要做
1998	If you're really serious about learning material,	如果你真的认真的学习材料,
1999	take a few seconds, maybe even a few minutes	几秒钟,也许甚至几分钟
2000	after being exposed to that material	在接触该材料后
2001	and think about that material, test yourself on it.	想想那些材料,试试看
2002	And if you find that you don't know the material,	如果你发现你不知道材料
2003	you're confused by it or overwhelmed by it, great.	你被它迷惑了 或者被它淹没了
2004	You just accomplished the first step	你刚刚完成了第一步
2005	in queuing your nervous system to the fact	让你的神经系统排队
2006	that it needs to learn that material	它需要学习 材料
2007	and you've created an opportunity	你创造了机会
2008	for enhanced neuroplasticity,	用于增强神经弹性,
2009	which is really what all of this stuff about testing	这真的是所有的东西 关于测试
2010	as a form of studying is about.	作为学习的一种形式
2011	You're going to test yourself	你要考验自己
2012	so that you figure out what you don't know	让你知道自己不知道的事
2013	so that you then look up that material,	这样你再看材料,
2014	test yourself on it again	再试一次
2015	so that ultimately you forget very little of it, if any.	最终你几乎忘记了它,如果有的话。
2016	Now, there are other components	还有别的部件
2017	to learning a neuroplasticity	学习神经弹性
2018	that I've talked about on previous podcasts	之前的播客都说过
2019	that are just too interesting not to mention,	这太有趣了,不用提,
2020	but I'm just going to mention them in brief,	但我要简单谈谈
2021	things like gap effects.	像是空隙效应
2022	Gap effects are oh so cool	隔板效应真酷
2023	and they've been demonstrated	他们已经证明
2024	for lots of different forms of learning.	对于很多不同的学习形式。
2025	Gap effects are what I just did,	差距效应是我刚刚所做的,
2026	which is to take periodic pauses	即采取周期性暂停
2027	in the learning of material as short as five to 10 seconds,	在学习短于5至10秒的材料时,
2028	but even as long as 30 seconds	但即使30秒内
2029	during which guess what your hippocampus,	在此期间,猜猜你的河马,
2030	the neurons in your hippocampus repeat information	河马体内的神经元重复信息
2031	that you've been exposed to for the first time	你第一次接触到
2032	at a rate 20 to 30 times faster than typical,	以比一般速度快20到30倍的速度
2033	just as it does during rapid eye movement sleep.	就像在快速眼动睡眠时一样
2034	So if you are a teacher and or if you are a learner	所以,如果你是老师,或者如果你是学习者
2035	periodically throughout an episode, a class or whatever	整个剧集、班级或别的
2036	of trying to learn new motor skills or music skills	尝试学习新的运动技能或音乐技能
2037	or whatever kind of learning,	或者任何一种学习,
2038	pause and let your hippocampus generate more repetitions	暂停,让你的河马产生更多的重复
2039	of that material than it would otherwise	材料,而不是它会
2040	if you just tried to barrel through.	如果你只是试图通过。
2041	So I realize as we've gone through today's discussion	所以我意识到,当我们通过今天的讨论
2042	that words like test and quiz, evaluation,	比如测试和测验 评估
2043	offsetting, forgetting, all of that stuff	抵消,忘记,所有的东西
2044	can spike people's cortisol.	可以给人造成皮质醇的刺激
2045	It can give us flashbacks	它能给我们回光
2046	to uncomfortable classroom experiences	和不舒服的课堂体验
2047	related to being called on, cold called for the answer,	与被召唤有关,寒冷呼吁答案,
2048	vicious trick that instructors play.	老师的恶作剧
2049	Keep in mind that testing as a form of studying,	铭记测试作为一种学习形式,
2050	whether or not self-directed or given to you by a teacher	是否由老师自导自演
2051	is not for sake of evaluation at the level of,	并非为了在以下各级进行评价:
2052	okay, you get an exam at the end of a lecture	好吧,你得到考试 在讲座结束时
2053	and then you do your best to answer those questions	然后你尽力回答那些问题
2054	and then you turn it in and it impacts your grade.	然后把它交出来 影响你的成绩
2055	No, this is about being told or revealing to yourself	不,这是关于被告诉或透露给自己
2056	how much you know and don't know.	你知之甚多,不知所终.
2057	And then of course being told the correct answer	然后当然会被告知正确的答案
2058	so that you can compare your answers to the correct answers	这样你就可以比较你的答案 与正确的答案
2059	and doing this frequently and ideally very soon	并经常这样做,理想的很快
2060	after being exposed to the material.	在接触材料后
2061	That's one of the key things that I keep coming back to	这是我一直以来想着的关键之一
2062	again and again here because it's something	一次又一次地在这里,因为它是什么
2063	that frankly was not done while I was in school	坦白地说,我在学校的时候没有完成
2064	for whatever reason.	无论出于什么原因
2065	And I think that's largely because when people hear	我想这主要是因为当人们听到
2066	the word testing, they think of evaluation.	测试这个词,他们想到评估。
2067	And if anything, at least in the United States	至少在美国
2068	over the last 30 years, but in particular	特别是过去30年中
2069	over the last 15 years, there's been this tendency	过去15年里 一直有这种倾向
2070	to shift away from formal evaluation.	从正式评价转向正式评价。
2071	I personally believe that one can learn	我个人相信,一个人可以学习
2072	in many different styles and many different contexts.	许多不同的风格和不同的背景。
2073	I, of course, as a university professor believe	我当然是大学教授相信
2074	that for certain topics, in particular science	关于某些专题,特别是科学
2075	and medicine and health, but other topics as well,	医学和卫生,但其他专题,
2076	of course, that formal rigorous coursework	当然,正式的严格课程
2077	is by far the best way to learn information for me.	对我来说是了解信息的最佳方法
2078	But that regardless of whether or not you're learning	但是无论你是否在学习
2079	just from YouTube or you're learning from podcasts	刚刚从YouTube 或者你从播客学习
2080	or you're learning from books or you're learning	或从书中学习或从书中学习
2081	from the school of life, as it were,	从生命的学校, 因为它是,
2082	from experience that testing as a form of studying	从作为研究形式的经验中
2083	is absolutely key.	绝对是关键
2084	And gosh, there's such a beautiful body of research.	天哪,有这么漂亮的研究体。
2085	In fact, I'll link to several studies,	事实上,我会联系一些研究,
2086	including a review entitled Testing Enhances Learning,	包括题为 " 测试增强学习,
2087	a review of the literature,	对文献的回顾,
2088	as well as a beautiful article, Test Enhanced Learning,	以及一篇美丽的文章,《强化学习测试》,
2089	which gets into this.	它会进入这个。
2090	And there's a wonderful book about this	还有一本很棒的书
2091	that I'll also provide a link to in the show note captions,	我也会在节目字幕中提供链接
2092	all of course authored by researchers	当然都是研究者写的
2093	who have worked squarely in this field	曾经在这一领域工作过的人,
2094	and compare the data on testing as a studying tool	并比较作为研究工具的测试数据
2095	to other forms of studying and learning.	接受其他形式的学习和学习。
2096	So it's a really impressive literature	所以,这是一个非常令人印象深刻的文学
2097	that I do believe we all should have known about.	我相信我们都该知道
2098	And that's why I'm passing it on to you.	故传之.
2099	Now, before we wrap up,	现在,在我们结束之前,
2100	I want to make sure that I emphasize	我想确保我强调
2101	some of the other key components to studying and learning	学习和学习的其他一些关键组成部分
2102	that have nothing to do with testing as a studying tool.	与作为学习工具的测试无关。
2103	And those are the role of emotion,	这些是情感的作用,
2104	the role of story,	故事的作用,
2105	and the role of what's called interleaving.	以及所谓的离别的作用
2106	Now, in terms of emotion,	现在,在情感方面,
2107	I think we all inherently understand	我想我们都内在理解
2108	that more emotionally laden experiences	更充满情感的体验
2109	are remembered more durably.	人们更持久地记住。
2110	We tend not to forget them.	我们往往不会忘记他们。
2111	In fact, this is the basis of things like PTSD,	事实上,这是PTSD的基础,
2112	post-traumatic stress disorder.	创伤后应激障碍。
2113	It is the reality that one trial learning	事实是,一个尝试学习
2114	that is exposure to something and never forgetting it	就是接触一些东西 永远不会忘记它
2115	occurs very readily when the thing	当事情发生的时候
2116	that we're exposed to is negative	我们接触的是负面的
2117	or has a very heavy negative emotional salience.	或有非常沉重的负面情绪突出。
2118	So it could be something we read or something we see.	所以,这可能是我们读的东西 或者我们看到的东西。
2119	Sometimes it's something that happens to us.	有时候,这是发生在我们身上的事情。
2120	You know, I don't like the idea of that, but this is true.	我不喜欢这个想法 但这是真的
2121	Your nervous system is wired such,	你的神经系统有这样的电线
2122	neuroplasticity is such that stressful experiences	神经弹性是如此的紧张经历
2123	because they deploy such massive amounts	因为他们部署如此庞大的金额
2124	of adrenaline, epinephrine,	肾上腺素,肾上腺素,
2125	as well as other neuromodulators allow very quickly	以及其它神经调节器 允许非常快的
2126	for the milieu, the environment of the neural circuits	对于环境,神经电路的环境
2127	that led up to that experience	这导致了这种经历
2128	to strengthen their connections with one trial,	加强他们与一次审判的联系,
2129	so-called one trial learning.	所谓一试学习.
2130	This is why, sadly, although at the same time,	这就是为什么,可悲的是,虽然同时,
2131	from an adaptive perspective, we say, fortunately,	从适应的角度来说,我们说,幸运的是,
2132	if you were to step outside today	如果你今天走出去的话
2133	and God forbid, see somebody get hit by a car,	看有人被车撞了
2134	you would remember that.	你会记得的
2135	Chances are you would remember that forever.	你可能会永远记住这一点。
2136	Now, that does not mean that the emotional components	现在,这并不意味着 情感成分
2137	of that memory are necessarily going to stay within you.	那种记忆必然会留在你体内
2138	There are tools for the treatment of PTSD,	有治疗创伤后精神紧张症的工具,
2139	such as the different ones that come to mind	像不同的人 想到,
2140	are, you know, systematic exposure therapy	是系统接触疗法
2141	where you're re-exposed to that idea or memory,	在那里,你再次暴露 在那个想法或记忆,
2142	sometimes even circumstance,	有时甚至情况,
2143	with, of course, the support of a trained professional,	当然,得到训练有素的专业人员的支持,
2144	typically a psychiatrist or psychologist,	典型的心理医生或心理医生,
2145	and the emotional load of that experience	以及这种经历的情感负担
2146	is gradually uncoupled from your memory of the experience.	与你对经历的记忆逐渐脱钩
2147	有东西像EMDR。
2148	There are pharmacologic approaches.	有药法法.
2149	Some of these are combined	其中一些是合并的
2150	with the sorts of things I've described.	和我描述过的一样
2151	I've done entire episodes about stress and PTSD.	我写了整集关于压力和创伤后精神紧张症
2152	再次,你可以在hubermanlab.com找到这些
2153	by putting stress PTSD into the search function.	将压力PTSD放入搜索功能。
2154	However, we know that it is the same neuromodulators,	但是,我们知道它是同样的神经调节器,
2155	mainly epinephrine and norepinephrine,	主要是肾上腺素和肾上腺素
2156	deployed at massive amounts in those moments	此时此刻部署大量人员
2157	where something very stressful happens	发生一些非常紧张的事情
2158	that allows the neural circuits	允许神经电路
2159	that led up to the circumstance,	导致这种情况,
2160	as well as the neural circuits	还有神经电路
2161	that encoded that visual scene and scenes like it	编码了视觉场景和类似场景
2162	or sounds like it to be locked in	或者听起来像是锁在里面
2163	and linked to the stress response.	和压力反应有关
2164	Now, what this is really all saying	现在,这到底是什么意思
2165	is that negative stuff is remembered,	是那些负面的东西被记住,
2166	typically the first time and every time	通常是第一次和每次
2167	and very durably over time.	和很持久的时间。
2168	As compared to positive experiences,	与积极的经验相比,
2169	which as far as peak experiences go,	在高峰时期,
2170	birth of your first child, a wedding,	你第一个孩子的出生 婚礼
2171	a wonderful professional or personal experience,	良好的专业或个人经历,
2172	those too can be one trial learning and memory.	这也可以是一次尝试性的学习和记忆。
2173	But most things that we are exposed to	但我们所接触的大多数事物
2174	are not at those extremes, either negative or positive.	无论是消极的还是积极的。
2175	However, we know that any kind of story,	然而,我们知道任何一种故事,
2176	any kind of emotional emphasis on material,	任何一种情感 强调材料,
2177	either in the delivery of that material,	无论是在交付 材料,
2178	but certainly in the way that that material	但肯定的方式 该材料
2179	is perceived by you,	被你感觉到了
2180	like getting really excited	就像变得非常兴奋
2181	about something you want to learn	关于你想学的东西
2182	or thinking something's really awful	或认为有些事情真的很糟糕
2183	is likely to be more readily	可能比较容易
2184	and stably committed to your memory.	并刺入你的记忆。
2185	And that's because of these neuromodulators	那是因为这些神经调节器
2186	like epinephrine and norepinephrine,	如肾上腺素和诺雷松素,
2187	but other neuromodulators as well	但其他神经调节器也一样
2188	that wire those experiences into your neural circuits.	把这些经验连接到你的神经电路里
2189	Again, these neuromodulators, epinephrine, norepinephrine,	这些神经调节器 肾上腺素 肾上腺素
2190	we also hear about acetylcholine, dopamine, et cetera,	我们还听说乙酰胆碱、多巴胺等
2191	they can operate at low levels	它们可以低水平运作
2192	and sort of background levels.	和某种背景水平。
2193	They can create subtle fluctuations	它们能产生微妙的波动
2194	in mood, focus and attention,	在情绪,焦点和注意力,
2195	or they can create massive shifts	或者他们可以制造巨大的转变
2196	in mood, focus and attention,	在情绪,焦点和注意力,
2197	depending on their levels, their timing and much, much more.	取决于他们的水平、时机和更多的情况。
2198	Point here is that if you're a teacher	重点是如果你是老师
2199	and or if you are a learner,	如果你是学习者,
2200	paying attention to your internal state	注意你的内部状况
2201	as you're trying to learn is very key.	你试图学习 是非常关键。
2202	We've all had that teacher, that lecture	我们都有那个老师,那个讲座
2203	that just kind of drones things out in monotone.	那只是那种无人机 事情出在单调。
2204	If you need to learn the material	如果你需要学习材料
2205	coming out of a source like that, person or otherwise,	从这样的来源出来,人或其他,
2206	you're going to have to ramp up your level	你要提高你的水平
2207	of internal attention consciously	内在关注
2208	in order to bring about some emotional salience,	为了带来一些情感的显著,
2209	some intensity to the way it's perceived.	感觉有点紧张
2210	And you can do that just through your own thinking,	你可以通过你自己的想法做到这一点,
2211	as opposed to the situation	相对于情况
2212	where you have a super dynamic teacher	你有一个超级活跃的老师
2213	who's telling you things with wide eyes	谁告诉你的东西 用大眼睛
2214	and perhaps even cracking jokes.	甚至是开个玩笑
2215	By the way, the teachers that crack jokes	顺便说一下,那些说笑话的老师
2216	get lower teacher evaluations	获得较低的教师评价
2217	than those that don't crack jokes or swear.	而不是那些不会说笑话或发誓的人
2218	Did you know that?	你知道吗?
2219	Teachers that crack jokes and swear,	说笑话和发誓的老师
2220	they're perceived as more likable,	他们被认为更可爱,
2221	but they get lower overall evaluations typically.	但他们得到的总体评价通常较低。
2222	They're seen as less professional	他们不专业
2223	and therefore less good teachers by their students.	因而他们的老师也不太好
2224	So I try not to make too many jokes	所以我尽量别开玩笑了
2225	or swear in my lectures.	或者在我的演讲中发誓
2226	The point being that we all have	关键是我们都有
2227	those really wonderful dynamic teachers.	那些非常优秀的充满活力的老师
2228	Yes, it's much easier to learn and remember that material.	是的,学习和记住那些材料容易得多。
2229	You still need to test yourself on it,	你还需要测试一下自己
2230	but it's much easier to learn that material	但学习那些材料要容易得多
2231	for the very reasons I say it before.	我之所以这么说
2232	It's a lesser example of more deployment	这是部署较多的次要例子
2233	of the neuromodulators in you,	在你的神经调节器,
2234	the learner that is exposed to that material, okay?	学习者接触的材料,好吗?
2235	So emotion matters.	情感很重要,你觉得呢?
2236	So much so that in a beautiful review	如此之多,在美丽的评论中
2237	about learning and memory from the great James McGaw,	关于学习和记忆 从伟大的詹姆斯麦考,
2238	one of the luminaries in modern neuroscience	现代神经科学的辉煌之一
2239	and psychology of memory,	和记忆心理学,
2240	he talked about a medieval practice,	他谈到一个中世纪的练习,
2241	this is pretty wild,	这是相当疯狂的,
2242	whereby people and kids, kids are people of course,	人和孩子当然都是人
2243	but adults and kids were taught information	但是,成年人和孩子都接受了信息教育
2244	and then thrown, literally thrown into cold water.	然后扔到冷水里
2245	Why?	为什么?
2246	To deploy adrenaline and consolidate memory	部署肾上腺素和巩固记忆
2247	of the material they were exposed to.	他们接触到的材料。
2248	и笵и竒 covered
2249	on this podcast before.	这之前播客。
2250	No, I'm not saying you need to do a cold plunge	不,我不是说你需要做一个寒冷的跳跃
2251	after being exposed to new material, but guess what?	接触新材料后,但你猜怎么着?
2252	They were doing that many hundreds of years ago	他们几百年前就这么做了
2253	and it makes sense logically based on all our understanding	根据我们的理解,这有道理
2254	of the neurobiology underlying things like PTSD,	神经生物学的基础 比如PTSD
2255	underlying emotion-laden memory formation and consolidation	内含情感的记忆形成和巩固
2256	and our ability to remember things	我们的记忆能力
2257	that were emotionally laden,	那确是充满感情的,
2258	much better than things that were less emotionally laden.	比情感上不那么紧张的东西要好得多
2259	So if you want to take a cold shower	所以如果你想洗个冷水澡
2260	after learning some material	在学习了一些材料后
2261	or even better testing yourself mentally on that material	或甚至更好的自我测试 在材料上
2262	while in a cold shower or cold plunge, you certainly can.	在寒冷的淋浴或寒冷的跌落中,你当然可以。
2263	Just don't stay in there too long, use best practices.	只是不要呆太久, 使用最佳做法。
2264	If you want to know what those best practices are	如果你想知道这些最佳做法是什么
2265	for deliberate cold exposure,	故意冷却,
2266	you can check out our deliberate cold exposure newsletter	你可以看看我们故意的冷曝光通讯
2267	在hupermanlab.com, 这是完全零成本。
2268	You don't even need to sign up,	你甚至不需要注册,
2269	you simply go to newsletter in the menu tab	您只需在菜单标签中查看通讯
2270	and you can find that PDF.	你可以找到那个PDF。
2271	And now, because you are becoming proficient	现在,因为你越来越熟练
2272	in an understanding of neuroplasticity and learning	对神经弹性和学习的理解
2273	and testing and neuromodulators like epinephrine,	测试和神经调节器 如肾上腺素,
2274	yes, drinking caffeine will increase your levels	是的,喝咖啡因会提高你的水平
2275	of epinephrine, not strikingly so,	肾上腺素,并不明显
2276	but enough that it probably helps you learn things	足够让你学到一些东西
2277	a little bit better.	有点好
2278	Should you drink the coffee after?	你之后要喝咖啡吗?
2279	Listen, that's getting a little bit too down in the details.	听着 细节上有点太低了
2280	The most important components to learning	学习最重要的组成部分
2281	are that you be alert so that you can attend,	以便你们觉悟,以便你们觉悟。
2282	so you can pay attention to the material	这样你就可以注意材料
2283	you're trying to learn and then testing yourself later.	你试图学习 然后测试自己以后。
2284	And of course, the other component,	当然,其他部分
2285	which is getting sufficient amounts	得到足够金额
2286	of great sleep each night.	每天晚上都睡着
2287	And I highly recommend doing NSDR.	我强烈建议做NSDR。
2288	I mentioned gap effects before, those are very, very cool.	我之前提到过漏洞效应, 这些非常,非常酷。
2289	I just used another one now.	我刚刚用另一个了。
2290	And the final tool for studying that I believe	和最后的工具 学习我相信
2291	is not discussed enough and is a bit counterintuitive.	讨论不够,而且有点反感。
2292	So it's a fun one to just mention	说起来很有趣
2293	and that perhaps you can explore	也许你可以探索
2294	in your own studying and learning adventures	在自己的学习和学习冒险中
2295	is interleaving of information.	正在互换信息。
2296	This one's kind of wild actually.	其实这个有点疯狂
2297	Turns out that if your instructor or you	事实证明,如果你的导师或你
2298	takes information about something	获取一些信息
2299	that they're trying to teach you	他们想教你
2300	or you're trying to learn,	或者你试图学习,
2301	maybe it's piano, maybe it's neuroscience,	也许是钢琴,也许是神经科学
2302	maybe it's how to learn better.	也许这就是如何更好地学习。
2303	And every once in a while throws in a little anecdote	每时每刻都会有一段小传闻
2304	about something, let's just say,	关于一些事情,让我们只是说,
2305	or mention something about the Olympics	或提到奥运会
2306	or incorporate something that seems pseudo random	或者包含一些看起来是假随机的
2307	because it's not actually related	因为这其实不是关系
2308	to the material you're trying to learn.	给你们想要学习的材料
2309	Turns out that that acts not as a gap	原来那不是个漏洞
2310	in the same sense that gap effects,	同样地,差距效应,
2311	which are times in which you do nothing	那是你们无所事事的时候,
2312	in order to get more repetitions of the material	为了获得更多的重复材料
2313	that you just heard in your hippocampus,	你刚刚听到 在你的河马营,
2314	but rather those breaks of interleaving information,	但那些断绝互通的信息,
2315	not just getting a steady barrage	不只是得到一个稳定的炮火
2316	like drinking from a fire hose of new information	喜欢从新信息的消防水管里喝酒
2317	from start to finish,	从开始到完成,
2318	turn out to enhance overall learning ability.	提高整体学习能力。
2319	Probably we think at a mechanistic level	也许我们是在机械层面上思考
2320	because the neural circuits are able	因为神经电路是能够
2321	to generate more repetition, similar to gap effects,	产生更多的重复,类似于差距效应,
2322	but actually in a very interesting way also	但实际上也很有趣
2323	because by injecting other information	因为通过注入其他信息
2324	that seems totally unrelated, random or pseudo random,	这似乎完全无关 随机或伪随机,
2325	it allows the brain areas	它允许大脑区域
2326	that are responsible for encoding information	负责编码信息
2327	to take whatever new information you're learning	无论你学到了什么新信息
2328	and to incorporate it with existing knowledge	并把它纳入现有知识之中;
2329	or even distantly related knowledge.	甚至是远近相关的知识。
2330	So does this mean that you should learn math	这是否意味着你应该学习数学
2331	and history in the same lecture?	和历史在同一讲座?
2332	Well, I think that might be a bit overwhelming	嗯,我觉得这可能是 一个有点压倒性
2333	kind of like drinking from two fire hoses.	就像喝两根消防水管一样
2334	Here we're talking about interleaving,	在这里,我们谈论 交叉,
2335	challenging information that's new to you	挑战性的信息 对你来说是新的
2336	with little anecdotes, little bits of information	加上小传闻,小信息
2337	that perhaps are new to you,	也许对你们来说是新的
2338	but don't require a lot of challenge,	但不需要很多挑战,
2339	which is of course why every once in a while	当然,这就是为什么每隔一段时间
2340	I throw in a little anecdote about my bulldog	我对我的斗牛犬有些小传闻
2341	or learning neuroanatomy or something of that sort.	或者学习神经解剖之类的
2342	It's not just to provide a break,	这不仅仅是提供休息,
2343	it's to provide examples that are related,	提供相关的例子,
2344	but not central to the material	但不是材料的核心
2345	that we've been talking about today,	我们今天一直在谈论,
2346	which is all about how to study and learn optimally.	这都是如何学习和学习的最佳方法。
2347	Okay, so I realized that many of you	好吧,所以我意识到你们很多人
2348	are not students any longer, although some of you are,	虽然你们中有些人已经不是学生了
2349	but in many ways we are all students.	但在许多方面我们都是学生。
2350	We are all constantly being exposed	我们经常被曝光
2351	to all sorts of information out in the world	在世界上所有种类的信息
2352	and goodness knows, thank goodness we don't remember it all.	谢天谢地 我们不记得了
2353	But there is of course information	但当然有资讯
2354	that we would like to remember,	我们想记住,
2355	that we would really like to consolidate in our memory	我们真想在记忆中巩固
2356	and be able to have some mastery over.	并能够有 一些掌握过来。
2357	Earlier I said I would distinguish	之前我说过我会分辨
2358	between unskilled, skilled mastery and virtuosity	无技能、熟练掌握和熟练之间
2359	and I'll do that now.	我现在就去
2360	Unskilled of course means that we have limited understanding	当然,不熟练意味着我们理解有限
2361	let alone ability to use information.	更不用提使用信息的能力。
2362	Skilled typically means we know and can recognize	熟练一般意味着我们知道 并且可以识别
2363	and use information in basic ways	并以基本方式使用信息
2364	or even advanced ways.	甚至是先进的方法
2365	Mastery typically means that we have close	精通一般意味着我们接近了
2366	to the full depth of knowledge in a given area	知识的充分深度
2367	and that we can use it pretty flexibly.	我们可以灵活使用它。
2368	And virtuosity, at least my definition of virtuosity	和虚拟,至少我对虚拟的定义
2369	is where we actually have such mastery of material	就是我们真正掌握的材料
2370	that we can use it in ways	我们可以用它的方式
2371	that we still don't even know how we can use.	我们还不知道怎么用
2372	Meaning that we can inject elements	意味着我们可以注入元素
2373	or we even invite elements of uncertainty	或者我们甚至邀请一些不确定因素
2374	and kind of spontaneity into the use of that material.	和某种自发 使用这种材料。
2375	Here I'm thinking of great musicians,	我想到伟大的音乐家,
2376	I'm thinking of great athletes	我在想伟大的运动员
2377	where they know all the plays, they know all the moves,	他们知道所有的剧本, 他们知道所有的动作,
2378	it's all scripted into their nervous system	都写进了他们的神经系统
2379	and they can deploy those at any time	他们可以随时部署
2380	so they have real mastery.	所以他们有真正的掌握。
2381	But in order to display their incredible abilities,	但为了展示他们不可思议的能力
2382	their virtuosity, they actively invite in the X factor,	他们的精华,他们积极邀请 在X因素,
2383	the uncertainty such that sometimes they find themselves	他们有时发现的不确定性
2384	playing their instrument or singing	玩乐器或唱歌
2385	or performing athletically or mathematically	运动或数学表演
2386	or what have you in ways that even surprise them.	或者你有什么方式 甚至让他们惊讶。
2387	And that of course is a lot to expect of ourselves.	这当然是我们期待的很多。
2388	I think most of us would be content to have skill	我觉得我们大多数人 都会满足于有技能
2389	and mastery of the things that we care about	并掌握我们关心的东西
2390	and should we achieve virtuosity then wonderful.	并且我们是否应该实现完美至极
2391	But one of the main points of today's discussion	但今天讨论的要点之一
2392	was to arm you with an understanding of neuroplasticity	就是用对神经弹性的理解武装你
2393	in the context of studying and learning	在学习和学习方面
2394	to really understand that so much of learning	要真正理解 这么多学习
2395	stably and consolidating information over time	随着时间的推移,信息得到稳定整合
2396	is to offset the forgetting process.	以抵消遗忘过程。
2397	And that testing is not just a tool	测试不仅仅是工具
2398	for evaluating our knowledge,	为了评估我们的知识,
2399	but rather a tool for evaluating and reinforcing	而不是一种评估和加强工具
2400	and building our knowledge.	和建立我们的知识。
2401	Put differently, that testing is an excellent tool	换句话说,测试是绝佳的工具
2402	if not the best tool for studying.	如果不是最好的学习工具的话
2403	And I think that's an important reframe	我认为这是一个重要的重构
2404	that others have brought about	其他人带来了
2405	and that I really want to highlight, underline	我想强调,强调
2406	and bold face during today's discussion.	和大胆的面孔 在今天的讨论。
2407	It's one that I certainly wish I had applied more	我当然希望我申请了更多
2408	in my educational trajectory.	在我的教育轨迹。
2409	And it's one that I plan to deploy further	我计划进一步部署这个
2410	in my seeking out of new knowledge	在我寻找新知识的过程中
2411	in terms of the podcast and neuroscience	在播客和神经科学方面
2412	but in other areas of my life as well	但是在我生命的其他方面
2413	because from the existing literature	因为从现有的文献中
2414	and hopefully from the way it was presented to you today	希望从今天呈现的方式
2415	you probably realize that it is near infinite	你可能意识到它接近无限
2416	if not infinite that we can apply testing	如果不是无限的 我们可以应用测试
2417	as a tool for studying, self testing, testing of others	作为学习、自我测试、测试他人的工具
2418	using testing as a way to really probe	用测试作为真正探险的方法
2419	what we know and don't know	我们知道的,不知道的
2420	and to really offset that forgetting process.	并真正地抵消这个遗忘的过程。
2421	And in that sense, it is really nicely aligned	从这个意义上来说,它非常合拍
2422	with what we know about neuroplasticity.	与我们所知道的关于神经弹性。
2423	And it's also something that we can use freely	这也是我们可以自由使用的东西
2424	and that you can use covertly	你可以隐蔽地使用
2425	that you can apply in your own seeking out of knowledge	以便你从知识中申请
2426	and new skills of all kinds, classroom or otherwise.	和各种新技能,课堂或其他
2427	If you're learning from and or enjoying this podcast	如果你正在学习和享受这个播客
2428	please subscribe to our YouTube channel.	请订阅我们的YouTube频道。
2429	That's a terrific zero cost way to support us.	支持我们的代价太低了
2430	Another terrific zero cost way to support us	支持我们的又一个惊人的零成本方法
2431	is to follow the podcast on both Spotify and Apple	跟踪Spotify和苹果的播客
2432	在Spotify和苹果上
2433	you can leave us up to a five star review.	你可以让我们做五星级评论
2434	Please check out the sponsors mentioned	请检查date=中的日期值 (帮助)
2435	at the beginning and throughout today's episode.	在开始和整个今天的剧集。
2436	That's the best way to support this podcast.	这是支持播客的最佳方式.
2437	If you have questions for me or comments about the podcast	如果你对播客有疑问或评论
2438	or guests or topics that you'd like me to consider	或宾客或话题 您希望我考虑
2439	for the Huberman Lab podcast	休伯曼实验室播客
2440	please put those in the comment section on YouTube.	请把这些放在YouTube的评论栏目。
2441	I do read all the comments.	我确实阅读了所有的评论。
2442	For those of you that haven't heard	给那些没听说过的人
2443	I have a new book coming out.	我有本新书要出版
2444	It's my very first book.	这是我第一本书
2445	It's entitled protocols,	叫做协议
2446	an operating manual for the human body.	人体操作手册。
2447	This is a book that I've been working on	这是我一直在研究的一本书
2448	for more than five years	超过五年
2449	and that's based on more than 30 years	30年多来就这样
2450	of research and experience.	研究和经验。
2451	And it covers protocols for everything from sleep	它涵盖了从睡眠开始的一切协议
2452	to exercise, to stress control,	锻炼,压力控制,
2453	protocols related to focus and motivation.	与重点和动机有关的协议。
2454	And of course I provide the scientific substantiation	我当然提供科学证据
2455	for the protocols that are included.	用于包含的协议。
2456	该书现以预售方式在recordbook.com提供.
2457	There you can find links to various vendors.	在那里,您可以找到各种供应商的链接。
2458	You can pick the one that you like best.	你可以选你最喜欢的
2459	Again, the book is called protocols	这书又叫协议
2460	an operating manual for the human body.	人体操作手册。
2461	If you're not already following me on social media	如果你还没有在社交媒体上跟踪我
2462	I'm Huberman Lab on all social media platforms.	我是所有社交媒体平台的休伯曼实验室
2463	所以这是Instagram,X以前称为Twitter,
2464	线程 Facebook 和 LinkedIn.
2465	And on all those platforms	在所有这些平台上
2466	I cover science and science related tools.	我研究科学和科学相关工具
2467	Some of which overlaps with the content	其中一些内容与内容重叠
2468	that the Huberman Lab podcast	休伯曼实验室播客
2469	but much of which is distinct from the content	但大部分与内容不同
2470	on the Huberman Lab podcast.	在休伯曼实验室播客。
2471	Again, that's Huberman Lab on all social media channels.	再说一遍,所有社交媒体频道的都是休伯曼实验室
2472	If you haven't already subscribed	如果你还没有订阅
2473	to our neural network newsletter,	我们的神经网络通讯,
2474	our neural network newsletter	我们的神经网络通讯
2475	is a zero cost monthly newsletter that has protocols	是一份零成本的每月通讯,有协议
2476	1至3页PDF
2477	that describe things like optimizing your sleep,	描述诸如优化睡眠之类的事情,
2478	how to optimize your dopamine, deliberate cold exposure.	如何优化你的多巴胺, 故意的冷暴露。
2479	We have a foundational fitness protocol	我们有基本的健身方案
2480	that describes resistance training, sets and reps	说明抵抗训练、各种装置和代表
2481	and all of that, as well as cardiovascular training	以及心血管训练
2482	that's supported by the scientific research.	这得到了科学研究的支持
2483	And we have protocols related	我们还有协议
2484	to neuroplasticity and learning.	神经弹性和学习。
2485	Again, you can find all that	再说一遍,你可以找到所有的东西
2486	通过去HubermanLab.com,完全零成本.
2487	Go to the menu tab in the right corner,	去右边的菜单标签
2488	scroll down to newsletter,	滚动到通讯,
2489	you put in your email	你放进你的邮件
2490	and we do not share your email with anybody.	我们不跟任何人分享你的邮件
2491	Thank you once again for joining me for today's discussion	再次感谢你们和我一起参加今天的讨论
2492	all about how to study and learn.	所有关于如何学习和学习。
2493	And last, but certainly not least,	最后,但当然不是最不重要的
2494	thank you for your interest in science.	谢谢你对科学的兴趣

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