University where they separated a class into two groups. The researchers had each

研究者將一個班級分成兩組，

group take notes for a class in two different ways. The first group was told

每一組利用兩種不同方式做課堂筆記，

to take notes by hand. You know the old-school method with a

第一組是手寫做筆記，也就是你知道的用紙筆寫筆記的傳統方法，

pen and paper which was met with a lot of groans and complaints because well it

但這很費工，要花很多時間，而且會寫到手抽筋，

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

所以大家都抱怨連連。

The second group was told to take notes by typing it out on their laptop

第二組是用電腦、手機或其他設備打字做筆記，

or phone or whatever device which was a far more efficient way of note-taking.

這是一種更有效的做筆記方式。

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

事實上，第二組的同學平均每節上課做的筆記內容，

each class compared with the pen and paper group. Now the purpose of this

是第一組用紙和筆做筆記的同學兩倍量。

study was to figure out what method of taking notes would allow you to remember

這個研究目的是找出哪種筆記方法可以讓你記住更多你學習的內容。

more of what was being taught so at the end of the semester the researchers

所以到了學期末，

looked at the overall test scores for all of the students in this class.

研究者觀察這門課裡所有同學的整體成績，

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

他們驚訝的發現用手寫做筆記的同學成績，

paper method 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，這差太多了。

And at first the researchers thought okay maybe having this group take notes

起初研究者認為這可能是因為用手寫做筆記，

by hand somehow prompted them to study a bit more outside of class so they

可以促使他們在課外時間多學一點，

conducted this study two more times. One time they tested each group immediately

所以他們又進行了兩次實驗，一次是他們在課後立即對兩組同學進行考試，

after class so they had no time to study and the second time they gave a surprise

因此他們沒有時間自己複習；

test to each group only a week after they took notes. Both times the kids

第二次是做完筆記的一周後對兩組同學進行突襲考試，

who took notes by hand squirt about twice as well as the kids

這兩次考完，手寫做筆記的同學分數比打字做筆記的同學分數高出一倍，

who typed out their notes. What they discovered in this experiment is what I

他們在實驗中發現我所謂的「努力原則」。

like to call the effort principle. Essentially, the more effort you put into

從本質上來說，

recording a piece of information, the better you will retain it and I believe

當你花越多努力去紀錄一段訊息，你會記得更久，

that this is a concept has a lot of value in the world of self improvement

我相信這個概念在自我提升的領域中很有價值。

See one of the biggest issues with self improvement is the fact that there's so

自我提升的最大問題之一就是資訊太多了，

much information out there. There are hundreds of thousands of books, videos

有成千上萬的書籍、影片和廣播，

and podcasts but it doesn't matter how much time you spend consuming this

不論你花多少時間去消化這些訊息，

information because if you're not remembering any of it and internalizing

如果你都無法記住並且消化理解課程，一樣沒有意義了。

the lessons, there's no point. Now I know I know I'm someone who advocates

我知道我是很提倡有聲讀物的人，

listening to audiobooks a lot. I tell you guys to do it all the time but to be

我一直告訴你們要這樣做，

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

但說實話，聽有聲書籍並不是理想的學習方式，

It doesn't require that much effort. In fact, back in the day I would often find

這太容易且不需要太努力就可以學習了。

myself listening to an entire book and just one or two week

事實上，我常常發現當我聽完整本書後，

later barely remembering any of the key concepts. So today I want to show you a

大約一兩周後我就想不起來書上的任何重點。

sort of note-taking mini habit that I created over the years that has allowed

所以今天想跟你分享一個我多年養成的記筆記小習慣，

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

這讓我可以記住有聲書中大部分的重點，

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

快速插話一下，如果你對養成習慣很有興趣的話，

a new program, the habit builder challenge that teaches you exactly how

我們有一個新的講座名為「習慣養成者挑戰」，這會教你如何養成習慣，

to do that we sold out all of the seats in just a week and the program has been

我們在一周內就把所有座位賣完了，到目前為止這個講座非常成功。

extremely successful so far. So if you want to gain access to this program the

所以如果你下次想參與這個講座，

next time we run it, all you have to do is click on the link in the description

你必須做的就是點擊下方的訂閱鍵連結，

box below to sign up for the waiting list. Now back to the topic at hand the

去註冊等候列表。現在回到正題，

note-taking mini habit is essentially this. See I carried these little water

記筆記的小習慣就是我會隨身攜帶防水的小筆記本，

proof notebooks with me. They are a bit smaller than my phone which makes them

它們比我的手機再小一點，因此很方便隨身攜帶，

very easy to carry around and whenever I'm listening to a book and I come

每當我聽一本書，

across in a ha moment basically a moment where the gears in your head click and

並且靈光乍現的時候，也就是當你腦裡的齒輪喀擦一聲的時候，

something just makes a whole lot of sense to you something that you know is

然後一些事情就對你很有意義了，

a game changer that you should really remember. When that happens, I will put in

是你知道你必須要記起來的東西。當這種情況發生時，

some effort to record that lesson down. For example, a couple of weeks ago, I was

我會努力把內容記錄下來。

listening to《Can't Hurt Me》by David Goggins at the gym and I came across in

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

a ha 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, "Wow, this is some

當我聽到這個方法時，我心想：「這是很有用的概念，

powerful stuff. I need to remember this." so I put down my weights. I paused the

我需要記住它。」所以我放下舉重，暫停有聲書，

audio book. I pulled out my little notebook and pen and I wrote down cookie jar method

我拿出我的小筆記本和筆，然後寫下「餅乾罐方法」，

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

然後我寫下一段關於此簡短的總結，

and after doing that I rewinded the audio by a couple of minutes. Just so I

之後，我把音檔倒帶幾分鐘，

could listen to that part again. If you take a look at this incident. I'm putting

好讓我可以再聽一次。你可能注意到一點，

in maybe 10 20 times more effort into digesting this one piece of information

相較於只是聽有聲書，

as compared to if I just listen to it on the audiobook and because of that that

我投入 10 倍到 20 倍的努力在消化這段資訊，正因為如此，

lesson has stuck with me ever since. And to top it all off. When I really really

從那時我就一直記得這段知識。最重要的是，

want a lesson to stick with me, I'll actually go out of my way and put in

當我真的很想記住一個概念的時候，我會為此付出更多努力，

even more effort by bringing it up in a conversation soon after. I have some

藉由不久後的和朋友的談話中提到這個問題，

friends that are interested in self-improvement and when we're just

我有很多朋友對自我提升很有興趣，所以當我們在一起的時候，

hanging out, I'll talk about some of the new concepts I've come across recently.

我會提到一些最近發現的新概念，

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

當你在教你學過的東西時，你正在付出額外的努力，

which will cause you to retain the information even more. This episode's

這會讓你記得更清楚且更久。

brought to you by you guessed it audible. Now that you know about the effort

如同你猜到的，這一集是由 audible 提供的。既然你已經知道努力原則，

principle, you still have to read books and orders to find powerful lessons that

你仍然要閱讀書籍和指令找出強而有力的知識，

are even worth remembering. This is where audible comes in. Audible allows you to

這些甚至是值得記住的，這也是 audible 的用處，

find powerful lessons in places where you normally

Audible 可以讓你在平時拿出實體書的地方找到很棒的知識，

be able to pull out a physical book. I listen to the audio books when I'm

當我坐長途飛機時、當我一個人吃飯時、或當我健身時，

commuting on long flights, when I'm eating by myself and when I'm working

我都會聽有聲書籍。

out. Go to www.youtube.com packed with powerful lessons that we should all

請到 www.youtube.com，裡面有很多我們應該要記住的豐富知識，

remember so definitely check that out besides that guys stay tuned.

一定要去看一下，隨時關注我們的頻道。