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  • Some viewers have sent me messages asking how I grind so hard so often.

    有觀眾給我發來資訊,問我怎麼經常這麼辛苦地磨。

  • 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 loudso what?”

    學習 "我大聲說 "那又怎樣?"

  • No, literally, I actually sayso whatout 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 wordandinstead ofbut

    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 thatyou'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。

Some viewers have sent me messages asking how I grind so hard so often.

有觀眾給我發來資訊,問我怎麼經常這麼辛苦地磨。

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