are backed with sound scientific research. We can do the same when it comes to study

是有可靠的科學研究支持的。我們在研究的時候也可以這樣做

strategies. These are the 7 evidence-based study techniques with supporting scientific

策略。這7種循證學習技術，有科學的支持。

evidence.

證據。

Dr. Jubbal, MedSchoolInsiders.com.

朱波醫生，醫派內參網。

We can thank the psychologist Herman Ebbinghaus for studying his own memory and generating

我們可以感謝心理學家赫爾曼-艾賓浩斯，他研究了自己的記憶，產生了

what is known as the Forgetting Curve. In its simplest terms, the Forgetting Curve demonstrates

即所謂的遺忘曲線。最簡單的說，遺忘曲線表明了

that after forming a memory, we gradually forget more and more of it as time elapses.

形成記憶後，隨著時間的推移，我們會逐漸忘記更多的記憶。

With attempts to retain the information at increasing intervals, just before we forget

隨著試圖保留資訊的時間間隔越來越長，就在我們忘記之前。

it, the memory becomes more durable.

它，內存變得更加耐用。

We know from neuroscience fundamentals that repetition potentiates neural connections

我們從神經科學的基礎知識中知道，重複能增強神經連接的能力。

and allows us to remember information more effectively. The problem is that we have far

並讓我們更有效地記憶資訊。問題是，我們有遠

too much information to learn - we can't repeat every fact we need to know on a daily

太多的資訊需要學習--我們不可能每天重複我們需要知道的每一個事實。

basis. Enter the Spacing Effect. By repeated exposures to a piece of information at increasing

基礎。進入間隔效應。通過對某一資訊的反覆曝光，以越來越大的

intervals between each repetition, we can optimize memorization and retain the most

每次重複之間的時間間隔，我們可以優化記憶，並保留最多的

information in the least amount of time.

在最短的時間內獲得資訊。

Spaced repetition is most powerful when the timing is just right. If too little time elapses

當時間剛剛好的時候，隔空重複是最有力的。如果時間太短

between repetitions, the information is not reinforced as strongly. If too much time passes,

在重複之間，資訊的強化力度不大。如果時間過長。

you forget and are unable to recall the desired information.

你忘記了，無法回憶起想要的資訊。

If we see the same information multiple times over increasing intervals, we'll be far

如果我們在越來越長的時間間隔內多次看到相同的資訊，我們就會遠遠。

more effective at encoding those facts into long term memory. This is why cramming is

更有效地將這些事實編碼成長期記憶。這就是為什麼補習是

so ineffective. Studying for 8 hours over 2 weeks will generally result in superior

所以效果不佳。在2周內學習8小時，一般會取得優

performance compared to studying for 8 hours in one sitting.

與一次學習8小時相比，表現。

I'm a big proponent of using tools and systems to streamline and automate processes. I recommend

我非常支持使用工具和系統來簡化和自動化流程。我推薦

you take this same approach with spaced repetition. You could create a study schedule for yourself

你採取這種同樣的方法，有間隔的重複。你可以為自己制定一個學習計劃表

where you plan out when to review older lectures in addition to recent lectures. Alternatively,

在這裡，你可以計劃出除了最近的課程外，何時複習舊的課程。或者：

you can offload the process to other apps, like Anki, which will test you on bite-sized

你可以將這一過程卸載到其他應用程序中，比如Anki，它將對你進行比特大小的測試。

pieces of information through flashcards and automatically schedule the cards based on

通過閃卡來獲取信息，並根據這些資訊自動安排卡片的時間。

the difficulty of recall for each.

每個人的回憶難度。

The most common mistake is procrastinating and cramming just days before the exam. This

最常見的錯誤是在考試前幾天就拖延時間和補習。這

undermines any of the potential advantages of spaced repetition.

破壞了間隔重複的任何潛在優勢。

When practicing spaced repetition, make sure you're using effective study strategies

練習間隔複習時，一定要採用有效的學習策略。

and not simply re-reading your notes. Re-reading your notes is a form of recognition, whereby

而不是簡單的重讀筆記。重讀你的筆記是一種認識形式，據此

you look at some facts and tell yourself, “oh yeah, I know that.” This is unreliable.

你看一些事實，並告訴自己， "哦，是的，我知道。"這是不可靠的。

Instead, spaced repetition is most effective when combined with active recall, whereby

相反，當與主動回憶相結合時，間隔重複是最有效的，即

you test yourself for the answer. Which brings us to the second evidence-based study strategy.

你自己測試自己的答案。這就有了第二個循證學習策略。

Active recall is the practice of using the Testing Effect to your advantage. If you're

主動召回是利用測試效果為你帶來優勢的做法。如果你是

already using active recall, chances are you love it because of the resulting drastic improvement

已經在使用主動召回，你很可能會喜歡上它，因為它帶來了巨大的改善。

in performance. If you aren't using it yet, there's a bit of a learning curve which

在性能上。如果你還沒有使用它，有一點學習曲線，這

may be discouraging. You should expect active recall to be a difficult process, as active

可能會令人氣餒。你應該預料到主動召回是一個困難的過程，因為主動召回是一個困難的過程。

learning methods are, by definition, far more challenging than passive forms.

從定義上講，學習方法遠比被動形式更具挑戰性。

When it comes to active recall, I normally advise students to create flashcards through

說到主動回憶，我一般會建議學生通過製作閃卡來進行

Anki, or to use practice problems, which also has the added benefit of practicing higher

安基，或者用練習題，這樣做還有一個好處，就是可以練出更高的

order level thinking.

秩序層面的思考。

There are other ways to incorporate active recall, though. For example, you could write

不過，還有其他的方法可以融入主動回憶。例如，你可以寫

or sketch out everything you know about a certain topic without looking at your notes.

或在不看筆記的情況下，勾畫出你對某一主題的所有了解。

Be as thorough as you can be, and afterward check what you've written compared to your

要儘可能的全面，之後檢查你所寫的內容與你的

class notes for accuracy and to fill in points you may have missed.

課堂筆記的準確性，並補上你可能遺漏的知識點。

Many students try active recall for a short period of time, only to give up soon after

很多學生在短時間內嘗試主動回憶，但很快就放棄了。

because they find it difficult. The key is to understand that if it feels difficult,

因為他們覺得困難。關鍵是要明白，如果覺得困難。

that means it's working. And with anything in life, with practice you'll get better

這意味著它的工作。而對於生活中的任何事情， 隨著實踐，你會得到更好的。

at it. It becomes easier with time.

在它。隨著時間的推移，它變得容易。

Another common mistake is studying facts in isolation. Particularly with flashcards, students

另一個常見的錯誤是孤立地學習事實。特別是使用閃卡，學生

may focus too much on individual facts without adequate comprehension. Do not neglect comprehension,

可能過於關注個別事實，而沒有充分的理解力。不要忽視理解。

which means truly understanding the relation between ideas and how certain concepts are

這意味著真正理解思想之間的關係，以及某些概念是如何被

similar or different.

相似或不同；

Lastly, remember to not only practice the recall part, but also check your answers.

最後，記得不僅要練習回憶部分，還要檢查自己的答案。

If you are practicing recall without verifying accuracy, you may be reinforcing incorrect

如果你在不驗證準確性的情況下進行回憶練習，你可能會強化不正確的。

information.

資料：

Closely intertwined with active recall is the concept of desirable difficulties. This

與主動回憶緊密相連的是理想困難的概念。這

states that a learning task that requires a considerable amount of effort will improve

指出，一個需要付出相當大的努力的學習任務會提高

long-term performance, even though it may slow down learning initially. Research demonstrates

長期性能，儘管它可能會減慢最初的學習速度。研究表明

that the traditional easy forms of passive learning show better temporary performance

傳統的簡單的被動學習形式表現出更好的暫時性績效。

effects, but more difficult tasks, such as learning with active recall, result in improved

的效果，但更難的任務，如主動回憶的學習，則會導致改進的

performance in the long term.

長期來看，業績。

Think of it like going to the gym. If you bench press 10 pound dumbbells, you're technically

想想看，就像去健身房一樣。如果你臥推10磅重的啞鈴，你在技術上是...

doing chest exercises, but you're not challenging yourself enough to improve. This is like passive

做胸部運動，但你對自己的挑戰不夠，無法提高。這就像被動

learning. On the other hand, if you bench press 100 pound dumbbells in each hand, you'd

的學習。另一方面，如果你雙手各持100磅的啞鈴進行臥推，你就會

be exerting yourself to a far greater capacity, resulting in muscle breakdown and ultimately

用力大得多，導致肌肉萎縮，最終導致

hypertrophy. This is a desirable difficulty, which you are more readily able to achieve

肥大。這是一個理想的難度，你更容易達到的是

with tools such as active recall.

與主動召回等工具。

Desirable difficulties is an overarching principle that serves as a common thread throughout

理想的困難是一個總的原則，是貫穿整個過程的共同點。

the 6 other evidence based learning techniques.

其他6種循證學習技術。

Elaboration refers to further describing and explaining various ideas or concepts that

闡述是指進一步描述和解釋各種思想或概念，這

you're studying to solidify your understanding of the material.

你正在學習，以鞏固你對材料的理解。

The concept of elaboration sounds great, but the tricky part is how to effectively implement

闡述的概念聽起來很好，但棘手的是如何有效地實施。

the technique. Here are a few suggestions:

的技術。以下是一些建議。

1. Generate questions for yourself about how various concepts or principles work and the

1.為自己生成問題，瞭解各種概念或原理的工作原理和。

underlying reasons as to why. Try answering on your own first, and then turn to your class

的根本原因。先試著自己回答，然後再轉到班上

materials or study buddies for verification and further explanation.

材料或學習夥伴進行核實和進一步解釋。

2. Cross reference different ideas, even if your professor or class materials didn't

2.交叉參考不同的想法，即使你的教授或課堂材料沒有。

explicitly do so. By comparing and contrasting relatable components, you'll better understand

明確地這樣做。通過比較和對比可親的成分，你會更好地理解了

the nuances of each, how they interplay, and you'll be less likely to confuse the two.

各自的細微差別，它們是如何相互作用的，你就不容易把兩者混淆。

3. Make the content relatable. While elaborating on a concept, relate it to your own life experiences

3.讓內容變得有親和力。在闡述一個概念的同時，要與自己的生活經歷聯繫起來。

or memories for a stronger memory anchor. Integrating new material with concepts you

或記憶，以獲得更強的記憶錨。將新材料與您的概念相結合

already know helps you organize the new ideas, facilitating recall in the future, such as

已經知道的幫助你整理新的想法，方便以後回憶，如

on test day.

在測試日。

Don't be overzealous with your elaboration, meaning keep it within there scope of what

不要過於熱衷於你的闡述，也就是說要把它控制在有的範圍內，什麼是

is accurate and reasonable. Overextension of elaboration can actually cause further

是準確合理的。過度擴張的闡述實際上會造成進一步的

confusion in the long run.

從長遠來看，混亂。

Practicing elaboration with small groups, such as with the Feynman technique, can be

用小組練習闡述，如用費曼技術，可以是

helpful, but beyond three people the drawbacks begin to outweigh the benefits.

有幫助，但超過三個人就開始弊大於利了。

Interleaving is the practice of alternating your studying from one topic to another rather

交錯式學習是指從一個主題到另一個主題交替學習的做法，而不是。

than blocking time for only one subject for an extended period of time. The literature

比長時間只對一個科目封鎖時間。文獻

suggests that this strategy is particularly helpful with subjects requiring problem solving,

說明這種策略對需要解決問題的科目特別有幫助。

such as physics, chemistry, or math. Why is this counterintuitively beneficial? Interleaving

如物理、化學或數學。為什麼會有反常的好處呢？交錯

facilitates finding the links, similarities, and differences between ideas.

便於尋找思想之間的聯繫、相似和差異。

Interleaving simply means you need to switch between topics, ideas, or subjects during

交錯簡單地說，就是你需要在主題、觀點或主題之間進行切換。

a study session. Avoid studying one focused area for too long.

一個學習環節。避免在一個重點領域學習時間過長。

As you interleave, it's recommended you approach the topics and subjects in different

在穿插的過程中，建議你以不同的話題和主題來處理。

orders to facilitate improved understanding. While doing so, make it a conscious practice

令，以利於增進理解。在這樣做的同時，要有意識地實行

to think how you can link principles between the different concepts.

思考如何將不同概念之間的原理聯繫起來。

The added benefit that goes overlooked is one of sustained endurance. When you're

被忽視的額外好處是持續的耐力。當你

strategically shifting between topics, you can ward off burn out and boredom through

有策略地在不同主題之間轉換，你可以通過以下方式抵禦倦怠和無聊

novel stimuli. I used this practice almost religiously as a medical student to get through

新奇的刺激。我在學醫的時候，幾乎是虔誠地用這種做法來度過了

study marathons on an almost daily basis.

幾乎每天都在研究馬拉松。

Interleaving requires a bit of calibration — if you spend too little or too much time

交錯需要一點點的校準--如果你花的時間太少或太多

on a single topic, it can prove detrimental. Switch too often and you begin to face the

在一個單一的主題上，它可能被證明是有害的。切換太頻繁，你就會開始面臨

issues of multi-tasking, whereby you fail to achieve meaningful deep understanding and

多重任務的問題，從而使你無法實現有意義的深入理解和。

effectiveness drops. Spend too much time and you're not interleaving but rather just

效力下降。花費太多時間，你不是在交錯，而是隻在

performing traditional blocked studying.

進行傳統的封鎖式學習。

My recommendation is to perform at minimum 1-2 Pomodoro blocks before switching to a

我的建議是，在換成Pomodoro塊之前，至少執行1-2個Pomodoro塊。

new topic. At the end of the study session, summarize the relevant key points, but do

新課題。在學習會結束時，總結相關的要點，但要做到

so in a different order than when you first reviewed the information.

所以與你第一次查閱資料時的順序不同。

Concrete examples are a useful tool in facilitating understanding complex or difficult concepts.

具體的例子是幫助理解複雜或困難概念的有用工具。

It's quite simple — find relevant examples that illustrate the principles from a lesson

很簡單--從課件中找到相關的例子來說明原理。

you're trying to learn, and ensure you deeply understand how the concrete example is a reflection

你要學習的內容，並確保你深刻理解具體的例子是如何反映出

of this principle in practice.

這一原則的實踐。

To implement this practice, collect examples and then explain how the example illustrates

為了實施這一做法，要收集實例，然後解釋該實例是如何說明的

the principle you're attempting to learn, and repeat. You can also create your own examples

你試圖學習的原則，並重復。你也可以創造自己的例子

or exchange examples with your study group for added benefit.

或與學習小組交流實例，以增加收益。

When practicing this technique, ensure that the examples are actually relevant and accurate

在練習這個技巧時，要保證例子的實際意義和準確度。

to the concept or principle you're studying. Too often, students will find poor examples

到你所研究的概念或原理。很多時候，學生會發現差的例子

online, through friends, or from other resources that reinforce an improper understanding.

網上、通過朋友或從其他資源中強化不正確的理解。

Dual coding is the practice of inputting information related to the same concept through multiple

雙重編碼是指通過多種方式輸入與同一概念相關的資訊的做法。

forms of media. For example, you may read about a concept in a textbook, and additionally

媒體的形式。例如，你可能會在教科書上讀到一個概念，此外

use visuals and diagrams to drive the point home.

用視覺和圖表來說明問題。

To most effectively implement dual coding, don't simply look at a visual and think

要想最有效地實現雙重編碼，不要簡單地看一個視覺效果，就想

“ah yes, I know this,” but rather actively explain the concept in your own words. Even

"啊，是的，我知道這個"，而是積極地用自己的話解釋這個概念。甚至

better, take the information you've read about in a textbook or heard about in lecture

更好的是，把你在課本上讀到的或在講座上聽到的資訊。

and create your own visuals. This goes back to the summary sheets and synthesis questions

並創造自己的視覺效果。這又回到了總結表和綜合題上

I spoke about in my how to take notes video. This will not only prove helpful in the active

我在我的如何做筆記的視頻中講過。這不僅會被證明是有幫助的，在積極的

process of creating the diagram, but now you also have a condensed high yield visual for

的過程，但現在你也有了一個濃縮的高收益的視覺效果。

future reference.

未來參考。

The most common mistake to avoid with dual coding is passively reviewing the various

雙重編碼最應該避免的錯誤是被動地審查各種

forms of media rather than approaching the practice through active methods. To demonstrate

的媒體形式，而不是通過積極的方法來進行實踐。為了證明

mastery, you should be able to draw necessary figures from memory without cheating and looking

掌握，你應該能從記憶中畫出必要的數字，而不需要作弊和看

at your notes.

在你的筆記。

Understand that these seven principles are not to be practiced in isolation, but rather

理解這七項原則不是孤立地去實踐，而是要做到

are interrelated and should be used in conjunction. I refuse to believe the myths that how you

是相互關聯的，應該結合使用。我拒絕相信那些神話，認為你是如何...

do in school or on standardized exams is fixed and based on predetermined intelligence. I

在學校或標準化考試中的表現是固定的，是基於預設的智力的。I

believe anyone has the ability to dramatically improve their study techniques, efficiency,

相信任何人都有能力大幅度提高自己的學習技巧、效率。

and performance on test day. If you need help taking your performance to the next level,

和測試日的表現。如果你需要幫助，讓你的表現更上一層樓。

our team at Med School Insiders will help you implement these 7 techniques and more.

我們的醫學院內部人士團隊將幫助你實施這7種技術以及更多。

Not only are our tutors top tier performers with top percentile scores on the MCAT, USMLE,

我們的導師不僅是MCAT、USMLE的百分制成績名列前茅的一線名師。

and other tests, but they're also phenomenal teachers as well, helping thousands of students

和其他測試，但他們也是了不起的老師，幫助成千上萬的學生。

drastically improve their performance. Unlike other companies, we don't just take any

大幅提高他們的業績。與其他公司不同的是，我們並不只是採取任何

tutors - we are insanely selective and only recruit the best. My team and I have worked

輔導員--我們的選擇非常嚴格，只招收最好的學生。我和我的團隊已經在

tirelessly in creating the best 1-on-1 tutoring experience for future doctors. We've obsessed

孜孜不倦地為未來的醫生創造最好的1對1輔導體驗。我們痴迷於

over creating the most effective and rigorous system that optimizes for one thing – delivering

而不是創建最有效、最嚴格的系統，以優化一件事-----------------------------------------------------提供

results. If you want to crush your MCAT, USMLE, or need help doing better in any class, from

結果。如果你想粉碎你的MCAT，USMLE，或需要幫助做更好的任何類，從。

organic chemistry or physics to cardiology or surgery and everything between, our team

從有機化學或物理學到心臟病學或外科，以及介於兩者之間的所有學科，我們的團隊都能為您提供專業的服務。

has got your back. Visit MedSchoolInsiders.com to learn more.

已經得到了您的支持。訪問MedSchoolInsiders.com瞭解更多。

Out of the 7 evidence based study techniques, which ones are you neglecting and going to

在7種循證學習技術中，你忽視了哪些技術，並去

practice moving forward? Let me know with a comment down below. If you liked this video,

實踐在前進？請在下方留言告訴我。如果你喜歡這個視頻。

please give us a thumbs up to keep the YouTube gods happy. To see more content like this

請給我們豎起大拇指，讓YouTube的神靈高興。要查看更多類似的內容

every Saturday at 8AM, make sure you're subscribed with the notification bell enabled.

每週六上午8點，確保你訂閱的通知鈴聲啟用。

Much love to you all, and I will see you guys in that next one.

很愛你們，我們下一場見。