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  • Improvement pill here. A study was conducted in 2014 at Princeton University,

    這裡是《激勵膠囊》。2014 年普林斯頓大學曾進行一個研究,

  • where they separated a class into two groups.

    研究者將一個班級分成兩組。

  • The researchers had each group take notes for a class in two different ways.

    兩組學生分別用一種方法為同一堂做筆記。

  • The first group was told to take notes by hand. You know the old-school method with a pen and paper,

    第一組是手寫筆記,也就是最傳統的用紙筆寫筆記。

  • which was met with a lot of groans and complaints because...

    大家都抱怨連連,因為...

  • Well, it requires a lot of effort. It's time-consuming and it cramps up your hands.

    這很費工,要花很多時間,而且會寫到手抽筋。

  • The second group was told to take notes by typing it out on their laptop or phone or whatever device.

    第二組可使用筆電、手機或其他設備打字做筆記

  • Which was a far more efficient way of note-taking.

    這種筆記方式相對更有效律。

  • In fact, the second group on average ended up with twice the amount of notes after each class,

    事實上,第二組同學平均每節上課做的筆記內容量高達兩倍...

  • compared with the pen and paper group.

    跟第一組用紙筆的筆記量相比。

  • Now the purpose of this study was to figure out what method of taking notes would allow you to remember more of what was being taught.

    這個研究目的,是找出哪種筆記方法可以讓你記住更多學習的內容。

  • So at the end of the semester the researchers looked at the overall test scores for all of the students in this class.

    到了學期末,研究者觀察這門課所有同學的成績。

  • And to their surprise, the kids who took notes by hand using the old-school pen and paper method,

    他們驚訝的發現,用手寫做筆記的同學成績,

  • scored twice as well as the kids who used their laptops. That's a lot.

    比用電腦做筆記的同學分數高出一倍,這個差距非常大。

  • And at first the researchers thought, okay, maybe having this group take notes by hand somehow prompted them to study a bit more outside of class.

    起初,研究者認為可能是因為用手寫做筆記,促使他們想在課外時間多複習課業。

  • So they conducted this study two more times.

    所以他們又進行了兩次實驗。

  • One time they tested each group immediately after class so they had no time to study.

    一次是在下課後立即給兩組同學考試,讓他們沒有多餘的時間複習;

  • And the second time they gave a surprise test to each group only a week after they took notes.

    第二次是做完筆記的隔周,對兩組同學進行突襲考試。

  • And both times, the kids who took notes by hand scored about twice as well as the kids who typed out their notes.

    這兩次考試,手寫筆記的同學分數,都比打字做筆記的同學分數高出一倍。

  • What they discovered in this experiment, is what I would like to call the "effort principle".

    這個實驗告訴我們所謂的「努力原則」。

  • Essentially, the more effort you put into recording a piece of information, the better you will retain it.

    簡單來說,當你越費力去紀錄一段訊息,你會記得越久。

  • And I believe that this is a concept that has a lot of value in the world of self improvement.

    我相信,這個概念對於自我提升來說,非常有價值。

  • See, one of the biggest issues with self improvement is the fact that there's so much information out there.

    自我提升的最大困難,就是外面的資訊過多。

  • There are hundreds of thousands of books, videos and podcasts.

    有成千上萬的書籍、影片和 Podcast

  • But it doesn't matter how much time you spend consuming this information,

    不論你花多少時間去接觸這些資訊

  • because if you're not remembering any of it and internalizing the lessons, there's no point.

    如果你無法記住、並且消化理解,其實一點意義也沒有。

  • Now, I know, I know I'm someone who advocates listening to audiobooks a lot.

    我知道我知道,我很提倡有聲書

  • I tell you guys to do it all the time.

    我一直告訴你們要多聽有聲書。

  • But to be honest, I don't think just listening to audiobooks is ideal. It's too easy.

    但說實話,聽有聲書並不是最理想的學習方式。它太輕鬆了。

  • It doesn't require that much effort. In fact, back in the day I would often find myself listening to an entire book.

    不需費什麼力。事實上,過去當我聽完一本書

  • And just one or two week later barely remembering any of the key concepts.

    大約一兩周後,我就想不起來書上的任何重點。

  • So today I want to show you a sort of note-taking mini habit that I created over the years,

    所以今天,我想跟你分享我多年養成的記筆記小習慣。

  • that has allowed me to retain most of the key lessons from the books that I listen to.

    這幫我記住有聲書大部分的重點。

  • Quick little side tangent. If you are interested in building habits, we do have a new program.

    快速插播一下,如果你對養成習慣有興趣,我們有一個新的講座。

  • "The habit builder challenge" that teaches you exactly how to do that.

    叫做「習慣養成者挑戰」,教你如何養成習慣。

  • We sold out all of the seats in just a week and the program has been extremely successful so far.

    我們名額在一周內就賣完了,到目前為止這個講座非常成功。

  • So if you want to gain access to this program the next time we run it,

    如果下次你也想參與這個講座,

  • all you have to do is click on the link in the description box below to sign up for the waiting list.

    你只要點擊下方的訂閱鍵連結,然後註冊到等候列表上。

  • Now back to the topic at hand.

    現在回到正題。

  • The note-taking mini habit is essentially this.

    記筆記的小習慣就是這個。

  • See I carried these little water proof notebooks with me.

    我會隨身攜帶防水的小筆記本。

  • They are a bit smaller than my phone which makes them very easy to carry around.

    它們比我的手機再小一點,因此很方便隨身攜帶。

  • And whenever I'm listening to a book and I come across an "aha-moment", basically a moment where the gears in your head click.

    每當我聽一本書,並且靈光乍現的時候,也就是當你腦裡的齒輪喀擦一聲...

  • And something just makes a whole lot of sense to you.

    你突然想通了很多事情。

  • Something that you know is a game changer that you should really remember.

    你知道你必須要記下這個關鍵的事物。

  • When that happens, I will put in some effort to record that lesson down.

    這種情況發生時,我會多花點心思把內容記錄下來。

  • For example, a couple of weeks ago, I was listening to "Can't Hurt Me" by David Goggins at the gym.

    舉例來說,幾個禮拜前,我在健身房聽 David Goggins 的《不能傷害我》,

  • And I came across an aha-moment when he talked about what he likes to call the "cookie jar method".

    當他談到「餅乾罐方法」的時候,我靈光乍現。

  • The moment I heard about this method, I thought to myself.

    當我聽到這個方法時,我告訴自己...

  • "Wow, this is some powerful stuff. I need to remember this."

    「哇,這是很有用的概念,我必須記住它。」

  • So I put down my weights. I paused the audio book. I pulled out my little notebook and pen and I wrote down cookie jar method.

    所以我放下舉重,暫停有聲書,拿出我的小筆記本和筆,寫下「餅乾罐方法」。

  • And I proceeded to write a short little summary about what it was.

    我還進一步寫下一段這個方法的摘要。

  • And after doing that I rewinded the audio by a couple of minutes.

    之後,我把音檔倒帶幾分鐘。

  • Just so I could listen to that part again.

    好讓我可以再聽一次。

  • If you take a look at this incident. I'm putting in maybe 10, 20 times more effort into digesting this one piece of information,

    仔細看這件事,我投入 10 到 20 倍的努力來消化這段資訊

  • as compared to if I just listen to it on the audiobook.

    相較於只是單純地聽這本有聲書。

  • And because of that, that lesson has stuck with me ever since.

    正因為這些苦工,從那時我就一直記得這個知識。

  • And to top it all off, when I really, really want a lesson to stick with me,

    最後,當我真的很想記住一個概念的時候

  • I'll actually go out of my way and put in even more effort, by bringing it up in a conversation soon after.

    我會為此付出更多努力--我會跟朋友以此為聊天的話題。

  • I have some friends that are interested in self-improvement and when we're just hanging out,

    我有很多朋友喜歡自我提升,所以當我們在一起的時候

  • I'll talk about some of the new concepts I've come across recently.

    我會聊一些最近學到的新概念。

  • The moment you re-teach what you've learned, you're putting in additional effort,

    當你解釋你學到的東西時,你正在付出額外的努力

  • which will cause you to retain the information even more.

    這會讓你記得更久。

  • This episode's brought to you by... you guessed it, audible.

    如同你猜到的,這一集是由 Audible 提供的。

  • Now that you know about the effort principle, you still have to read books in order to find powerful lessons that are even worth remembering.

    現在你已經知道努力原則,你仍然要持續大量閱讀來找出值得記住的事物。

  • This is where audible comes in.

    這時就輪到 Audible 登場了。

  • Audible allows you to find powerful lessons in places where you normally wouldn't be able to pull out a physical book.

    Audible 讓你在不適合閱讀實體書本的情境下,還是能獲取很棒的知識。

  • I listen to the audio books when I'm commuting on long flights,

    我常聽有聲書:坐長途飛機時

  • when I'm eating by myself and when I'm working out.

    一個人吃飯時、或是健身時。

  • Go to www.audible.com/improvementpill or text "improvementpill" to 500500 to get started today. You will get one free audible book of your choice, and two free audio originals every single month.

    請到 www.audible.com/improvementpill,或是發簡訊「improvementpill」到 500500,就能馬上開始使用。你可以免費選一本有聲書,每月還會獲得兩集原創的有聲節目。

  • Of course, I recommend you guys to check out "Can't Hurt Me" by David Goggins. It is a very powerful book jam-packed with powerful lessons that we should all remember.

    當然,我非常推薦你們去讀 David Goggins的《不能傷害我》。書裡有很多值得記住的豐富知識。

  • So, definitely check that out. Besides that, guys, stay tuned.

    一定要去看一下,另外,請隨時關注我們的頻道。

Improvement pill here. A study was conducted in 2014 at Princeton University,

這裡是《激勵膠囊》。2014 年普林斯頓大學曾進行一個研究,

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A2 初級 中文 美國腔 同學 努力 養成 習慣 分數 方法

教你如何輕鬆地學習和記憶事物 (How I Learn And Remember Things Easily - The Effort Rule)

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    Helena 發佈於 2021 年 01 月 14 日
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