I'm going to share a secret with you.

我要和你分享一個祕密。

I am, in fact, human.

其實，我也是人。

And I too have several moments where doing work or studying is the last thing that I

而我也有好幾個時刻，做工作或學習是我最不願意做的事情。

want to do.

想做。

Over the years, I've learned how to work around it and still manage to get a lot of

多年來，我已經學會了如何解決這個問題，但還是設法獲得了很多的

things done.

事情完成。

And in this video, I'll show you how to do the same.

而在這段視頻中，我將告訴你如何做同樣的事情。

If you watch the entire video and follow the instructions, I guarantee that you too will see results.

如果你看完整個視頻並按照說明去做，我保證你也會看到效果。

What's going on guys, Dr. Jubbal, MedSchoolInsiders.com.

這是怎麼回事夥計們，朱波醫生，醫學流派內幕網。

For those of you who are new here, I graduated with my M.D. in 2017 and matched into a competitive

對於新來的朋友，我2017年醫學博士畢業，匹配到了一個競爭激烈的

surgical subspecialty.

外科亞專業。

You can learn more on my vlog channel.

你可以在我的vlog頻道瞭解更多。

Link in the description below.

鏈接在下面的描述中。

I am a firm believer that systems produce

我堅信，系統會產生

results. Relying on motivation, inspiration, being energized, or any other fleeting emotion

結果。依靠動機、靈感、活力或任何其他短暫的情緒。

will not sustain you and not deliver the results that you desire.

不會支撐你，也不會帶來你想要的結果。

I apply this philosophy to all aspects of my life - from regularly exercising, to eating

我將這一理念應用於生活的方方面面--從定期鍛鍊，到飲食，再到生活的方方面面。

healthfully, to studying and getting work done.

健康地對待學習和工作。

It's the system that delivers the results.

是系統提供的結果。

Period.

期間。

Now, let's go over how you too can create a system that allows you to overcome feeling

現在，讓我們來介紹一下，你也可以如何創建一個系統，讓你克服感覺

tired, feeling bored, or just plain feeling like you don't want to study.

疲憊，感覺無聊，或者只是單純的感覺自己不想學習。

The first step is assessing your current state.

第一步是評估你目前的狀態。

You know that your study habits and strategies are not working, and you want to fix things.

你知道你的學習習慣和策略沒有發揮作用，你想解決問題。

But the tricky thing about advice is that one size does not fit all.

但建議的棘手之處在於，一刀切並不適合所有的人。

You must first objectively examine your own habits and systems to figure out in what ways

你必須首先客觀地審視自己的習慣和制度，弄清楚自己在哪些方面

you can optimize most effectively.

你可以最有效地優化。

We want to focus on the largest pain points that allow us to put in the least amount of

我們要關注最大的痛點，讓我們以最少的投入去解決

effort and get the maximum results.

努力，獲得最大的效果。

In order to do this, I suggest you keep a journal or open up a note on your phone and

為了做到這一點，我建議你寫一篇日記，或者在手機上打開一張紙條，然後

jot down what you are doing and how you're feeling over the course of a day.

記下一天中你在做什麼，你的感覺如何。

Who are you studying with?

你和誰在一起學習？

When did you eat?

你什麼時候吃的？

When did you try to study, and when did you begin feeling like you were just over it?

你是什麼時候開始嘗試學習的，什麼時候開始覺得自己就這麼過去了？

Doing this for a couple days will give you a better view of your current systems and

這樣做幾天，可以讓你更好地瞭解你目前的系統和。

pain points.

痛點。

You may find yourself growing more mindful of how you feel and the things occurring around

你可能會發現自己越來越在意自己的感受和周圍發生的事情。

you, as I did.

你，和我一樣。

To maintain this, I now practice meditation regularly and journal every night, which I find quite helpful.

為了保持這一點，我現在經常練習冥想，每天晚上寫日記，我覺得這對我的工作相當有幫助。

Step 2. Use the Power of Language Sounds a bit woo woo, right?

第二步運用語言的力量 聽起來有點哇哇叫吧？

Hear me out.

聽我說完

The power of language is the most important part of this entire process.

語言的力量是整個過程中最重要的部分。

This is the foundation of the entire system.

這是整個系統的基礎。

Our world is understood through language.

我們的世界是通過語言來理解的。

And by making small adjustments, we can very effectively reduce the friction involved in getting work

而通過小的調整，我們可以非常有效地減少工作中的摩擦。

done.

完成。

Still not with me?

還不跟我一起？

Here are some ways to implement it:

下面是一些實現的方法。

When I tell myself “I don't feel like

當我告訴自己 "我不喜歡 "時

studying” I say out loud “so what?”

學習 "我大聲說 "那又怎樣？"

No, literally, I actually say “so what” out loud, which snaps me out of this limiting

不，從字面上看，我實際上是大聲說 "那又怎樣"，這讓我從這種侷限性中解脫出來。

mindset.

心態。

I'm in control, my feelings are fleeting. So why would I follow them?

我掌控著一切，我的感情是短暫的。那我為什麼要跟著他們走呢？

The next time you don't feel like studying, say it out loud, and then say, “so what?”

下次不想學習的時候，大聲說出來，然後說："那又怎樣？"

Next, use the word “and” instead of “but”

其次，用 "和 "字代替 "但是"

when facing your problems.

當面對你的問題。

Subtle, right?

微妙吧？

See it in action.

看它的行動。

When you say “I have to study for my midterm, BUT I'm tired and I don't feel like

當你說："我必須為我的期中考試學習，但我很累，我不喜歡。

studying,” you're limiting your potential options of action.

學習，"你限制了你潛在的行動選擇。

You're essentially telling yourself, “well, I need to study, but I can't because I just don't

你本質上是在告訴自己，"我需要學習，但我不能，因為我就是不學習

feel like it!”

喜歡！"

However, when you say “I have to study for my midterm, AND I don't feel like studying,”

但是，當你說 "我得為我的期中考試而學習，而且我不想學習 "時。

you have two separate phrases, and the second one doesn't negate the first.

你有兩個獨立的短語，而第二個短語並沒有否定第一個短語。

You're now telling yourself two independent phrases that don't conflict with one another.

你現在告訴自己兩個獨立的短語，彼此並不衝突。

I know this totally sounds way out there.

我知道這完全聽起來方式在那裡。

As someone who is very scientifically minded, type A, and logical, this initially felt like

作為一個很有科學頭腦，A型，邏輯性很強的人，最初感覺這就像

some touchy feely nonsense, but I assure you that this works.

一些敏感的廢話， 但我向你保證，這工作。

Try it out, and see for yourself how effective it really is.

試試吧，自己看看它的效果到底如何。

Step 3. Lower the Activation Energy. Dig back to your biology and chemistry classes.

第三步：降低激活能量。降低活化能。挖回你的生物和化學課。

Do you remember how enzymes work?

你還記得酶的工作原理嗎？

They facilitate a reaction by acting as a catalyst, meaning they lower the activation

它們通過發揮催化劑的作用來促進反應，這意味著它們降低了反應的活性。

energy.

能量。

The reaction we're trying to catalyze is getting you to study.

我們要催化的反應是讓你學習。

The main problem we have isn't an issue of actually doing the work.

我們的主要問題不是實際工作的問題。

It's just starting.

這才剛剛開始。

Starting is the hardest part.

開始是最難的部分。

So how do we make it easier?

那麼，我們該如何讓它變得更簡單呢？

Take your large task and break it into something

把你的大任務分解成

small.

小。

Once you think you've made it small, make it even smaller than that.

一旦你認為你已經把它做小了，就把它做得比這更小。

After the first time, you're likely not thinking small enough.

第一次之後，你很可能會覺得不夠小。

For example, if you need to read 2 chapters in your biology textbook in preparation for

例如，如果你需要閱讀生物課本中的2個章節，以備考。

your upcoming quiz, telling yourself to read just 1 chapter, or even 1 section is still

你即將到來的測驗，告訴自己只讀一章，甚至一節，仍然是

too big.

太大。

Instead, tell yourself to read one paragraph.

而是告訴自己要讀一段。

No obligations.

沒有義務。

Just one paragraph, and then you can assess if you want to keep working or not.

只有一段，然後你可以評估你是否要繼續工作。

And more often than not, you'll find it much easier to keep going.

而更多的時候，你會發現繼續下去會容易很多。

Do the same with your time commitment.

在時間投入上也是如此。

It's great that you blocked out the next three hours to do work, but guess what, studying

你把接下來的三個小時封鎖起來做工作是很好的，但你猜怎麼著，學習的

for three hours is incredibly daunting.

三個小時的時間是令人難以置信的艱辛。

You do not want to do that.

你不希望這樣做。

You want to watch Med School Insiders YouTube videos instead.

你想看醫學院內部人員的YouTube視頻，而不是。

Here's how you get past that – you're not studying for three hours anymore.

下面是你如何克服這個問題--你不再學習三個小時了。

Instead, you're studying for only 25 minutes, which is a lot easier than 3 hours.

相反，你的學習時間只有25分鐘，這比3個小時要輕鬆很多。

After those 25 minutes are done, you're getting a break, guaranteed.

在這25分鐘完成後，你就可以休息了，保證。

Seems simple enough.

似乎很簡單。

This is the Pomodoro technique in action, and it is one of my favorite study hacks.

這就是Pomodoro技術的作用，這也是我最喜歡的學習小技巧之一。

I go over more details on how to best use it in my Pomodoro video.

我在我的Pomodoro視頻中詳細介紹瞭如何最好地使用它。

Choose Easy Tasks to Build Momentum. Early on in the day, I generally like to knock

選擇輕鬆的任務來造勢。在一天的早期，我一般喜歡敲打

out the difficult tasks first, since it makes the rest of the day a breeze.

先把困難的任務做出來，因為這樣可以讓一天中的其他時間變得輕鬆。

But I don't always get the luxury of doing that.

但我並不總是有機會這樣做。

There are instances where starting is so difficult, that there's no way I would be able to tackle

有的情況下，啟動是非常困難的，我不可能處理好

the most daunting task first.

先做最艱鉅的任務。

In those instances, I start with something easy.

在這些情況下，我從一些簡單的東西開始。

That can be something as simple as doing my laundry or washing dishes.

這可以是我洗衣服或洗碗這樣簡單的事情。

Once I've built the momentum of getting something small done, having a small victory,

一旦我建立了完成一些小事的勢頭，就會有一個小小的勝利。

it becomes much easier to step it up to something a little bigger.

變得更容易步入更大的東西。

Lower your Expectations. This one applies to creative works, such as

降低你的期望值。 這一條適用於創意作品，比如

writing an essay.

寫一篇文章。

First, using the steps above, we've already told ourselves we're not writing an essay,

首先，利用上面的步驟，我們已經告訴自己，我們不是在寫論文。

just one sentence.

就一句話。

And we're not writing for 1 hour, just for 3 minutes.

而且我們寫的時間不是1小時，只是3分鐘。

If you still can't get started, lower your expectations.

如果你發現你仍然無法開始，請降低你的期望。

Intentionally tell yourself that you're going to write something bad.

故意告訴自己，你要寫一些不好的東西。

Not that you're going to write something and that if it's bad, then that's fine.

不是說你要寫點什麼，如果寫得不好，那也沒關係。

No, you're literally going out with the task of writing something bad, intentionally.

不，你是真的要出任務，故意寫一些不好的東西。

Sound crazy?

聽起來很瘋狂？

Try it next time you're stuck, and thank me later.

下次被卡住的時候試試，以後再謝我。

And finally, step 4. Add some spice. If after steps 1 through 3, you're still feeling

最後，第四步。加入一些香料。如果經過第1到第3步後，你還是覺得

a bit dry, it's time to add a bit of flavor to the process.

有點幹，這時候就要加點味道了。

I find the methods included here to be particularly useful if you've been studying for some

我覺得這裡所包含的方法特別有用，如果你在考研的一些

time and find yourself running out of steam.

時間，並發現自己的蒸汽耗盡。

This can be done in several different ways.

這可以通過幾種不同的方式來實現。

Here are my favorites that have proven most effective:

以下是我最喜歡的，已被證明是最有效的。

First, if you find yourself getting bored

首先，如果你發現自己感到無聊

of looking at your physics textbook, change it up by either doing practice problems or

的看物理課本，通過做練習題或改變它。

studying for your English class instead.

學習你的英語課，而不是。

You can either vary the subject, such as going from physics to English, or vary the method

你可以改變科目，比如從物理到英語，也可以改變方法。

of studying, such as reading to doing practice problems.

的學習，比如從閱讀到做練習題。

One of my favorite ways to switch things up is by doing one or two Pomodoro cycles of Anki

我最喜歡的改變方式之一是做一到兩個Pomodoro循環的Anki。

flashcards and then returning to my original work.

閃卡，然後回到我原來的工作中去。

It almost always makes me feel more refreshed.

它幾乎總能讓我覺得更有精神。

Incentivize Yourself with Rewards. Find something you're looking forward to,

用獎勵激勵自己。找到你所期待的東西。

and tell yourself you'll be able to do it immediately after you finish your task.

並告訴自己，完成任務後就能立即完成。

Let's say a new episode of Top Gear comes out, or maybe you're excited to go out with

比方說，新一集的《Top Gear》出來了，或者說你很興奮地要和... ...

your friends on a Friday night.

你的朋友在星期五晚上。

Tell yourself you'll be able to do exactly that as soon as you're done with your work.

告訴自己，只要你的工作完成了，你就能做到這一點。

Watch yourself become much more efficient.

看著自己的效率大大提升。

Lastly, move. Moving has two benefits.

最後，搬家。搬家有兩個好處。

First, physically moving your body around with walking or some light exercise is a highly

首先，用散步或一些輕微的運動來活動身體，是一種很好的

effective way to reset and get into a better mindset, ready for work.

有效的方式來重置和進入更好的心態，為工作做好準備。

Second, moving to a new location can provide enough of a novel stimulus to get you out

其次，搬到一個新的地方可以提供足夠的新奇刺激，讓你走出

of the rut and build momentum.

的困局，蓄勢待發。

By following this four-step system, you'll

按照這四步系統，你會發現

be well equipped to get your studying and work done, regardless of how you feel. Remember, emotions are fleeting, so don't give them too much weight.

無論你的感覺如何，都要做好充分的準備來完成你的學習和工作。記住，情緒是短暫的，所以不要給它們太多分量。

To really get the most out of this video and optimize your system, I recommend you watch

要想真正從這個視頻中獲得最大的收益並優化你的系統，我建議你觀看

two additional videos.

另外兩個視頻。

First, 7 Steps to Cure Procrastination.

第一，治癒拖延症的7個步驟。

And second, Super Human Efficiency and Productivity.

第二，超級人的效率和生產力。

If you need additional help in honing your study strategies and performing optimally

如果您需要更多的幫助，以磨練您的學習策略和最佳表現

in your classes, visit MedSchoolInsiders.com.

在你的課堂上，請訪問MedSchoolInsiders.com。

We recently rolled out our tutoring services, where you'll be mentored and taught one-on-one

我們最近推出了家教服務，一對一輔導和教學，你會得到指導

with one of our top doctor advisors.

與我們的頂級醫生顧問。

Thank you all so much for watching.

非常感謝大家的觀看。

Let me know in the comments how this system is working for you, and if you have any additions

請在評論中告訴我這個系統是如何為你工作的，如果你有任何補充。

to share with the rest of us.

與我們分享。

If you liked the video, make sure you press that like button.

如果你喜歡這段視頻，一定要按下那個喜歡的按鈕。

Hit subscribe and make sure you have the notification bell enabled so that you don't miss any

點擊訂閱，並確保啟用通知鈴聲，這樣你就不會錯過任何一個。

new uploads.

新上傳的。

And I will see you guys in that next one.

那我們下一場見。