Me too!

我也是！

But in all seriousness, it's time to get back into the groove and if you need help

不過說真的，現在是時候重拾節奏了，如果你需要幫助的話。

setting up your new quarter or new semester for success, then this video is for you.

設置你的新季度或新學期的成功，那麼這個視頻是為你。

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。

At the beginning of a new quarter or new semester, you may feel amped and motivated to do things

在新的季度或新的學期開始時，你可能會感覺到充足的動力和做事的動力

differently.

不同。

But more often than not, we revert back to our old ways.

但更多的時候，我們又重走老路。

And once again, we didn't exercise as much as we wanted to, and our grades are still

又一次，我們沒有如願以償地鍛鍊身體，成績仍然是

not where we want them to be.

而不是我們希望他們在哪裡。

This tendency of feeling good in the moment and allowing that burst of inspiration to

這種在當下感覺良好的傾向，讓這種靈感的迸發。

positively color your future projections is called affective forecasting.

對你的未來預測產生積極的色彩，這就是所謂的情感預測。

And it doesn't last.

而且也不持久。

I get it, I've been there.

我明白了，我一直在那裡。

But this time, we're going to use that to our advantage.

但這一次，我們要利用這一點，發揮我們的優勢。

First, it is critical you set up the systems that reduce friction throughout the quarter.

首先，你要建立減少整個季度摩擦的系統，這很關鍵。

The most important one being to lay out all the important information in your calendar

最重要的是把所有的重要資訊都擺在你的日曆上。

of choice.

的選擇。

This is the foundation upon which you will build your study schedule and good habits.

這是你建立學習計劃和良好習慣的基礎。

More on that shortly.

稍後再談。

I opted for Google Calendar, and would input a few critical pieces of information.

我選擇了谷歌日曆，並會輸入一些關鍵資訊。

First, my “Class” calendar included my lecture and small group schedule, in addition

首先，我的 "班級 "日曆上除了包括我的講課和小組活動安排外，還包括我的

to the building name, room number, and professor.

到樓名、室號、教授。

Second, my “Exam” calendar included mid-terms and final exams.

其次，我的 "考試 "日曆包括期中考試和期末考試。

The reason I included this as a separate calendar is two-fold.

我之所以把它作為一個單獨的日曆列入，有兩方面的原因。

First, it could be a different color than the Class calendar, helping my exams to visually pop

首先，它可以是與班歷不同的顏色，幫助我的考試在視覺上的衝擊力。

out from the rest of my schedule.

從我的日程安排中抽身出來。

Secondly, I could schedule automatic reminders for all events in that specific calendar.

其次，我可以為該特定日曆中的所有事件安排自動提醒。

Therefore, for each exam, Google would automatically send me a reminder 1 week in

是以，每次考試，Google都會在1周前自動給我發一個提醒。

advance, again 1 day in advance, and then 1 hour in advance.

提前，再提前1天，然後提前1小時。

Lastly, I created a third calendar to include any other class-related events, which I creatively

最後，我又製作了第三張日曆，把其他與班級有關的活動都納入其中，我創造性地

titled “Class (Other)”.

題為 "類（其他）"。

In this, I input my professor's office hours (again, being careful to include the building

在這裡，我輸入了我的教授的辦公時間（同樣，要注意包括大樓的時間）。

and location), as well as review sessions and other events that were not part of mandatory

以及審查會議和其他不屬於強制性規定的活動。

class or exam time.

上課或考試時間。

Second, Structure Your Days & Your Weeks Now that you have a framework of what your

第二，安排好你的日子和週數 現在，你已經有了一個框架，知道你要做什麼了。

class schedule is like, it's time to fill in your calendar with how you will spend your time.

課表是什麼樣子的，是時候在日曆上填上你將如何度過你的時間了。

The key is to not get too ambitious at this step.

關鍵是在這一步不要好高騖遠。

It's better to have a good plan that you can actually adhere to rather than a perfect

與其說是一個完美的計劃，不如說是一個可以真正堅持的好計劃。

plan that you ultimately give up on.

最終放棄的計劃。

If you were to fill a jar with large rocks and sand, you would first put in the rocks and

如果你要在一個罐子裡裝上大石頭和沙子，你會先把石頭和。

then fill in the gaps with sand.

然後用沙子填平縫隙。

We're going to do the same thing here with scheduling.

我們要在這裡做同樣的事情調度。

Approach your schedule in the following order: First, make sure your classes and exams are

按照以下順序處理你的時間表。首先，確保你的課程和考試是

set from step one.

從第一步開始設置。

Second, schedule in regular exercise.

第二，安排在經常性的運動中。

Do not overlook this step as it will help your grades in the long term!

不要忽視這一步，因為這對你的成績有長遠的幫助!

This is going to be your activity of choice - something that you actually enjoy.

這將是你選擇的活動--你真正喜歡的東西。

For me, that's been weight training and cycling, but for you it could be running or

對我來說，這一直是重量訓練和騎自行車，但對你來說，它可能是跑步或。

swimming or dancing or really anything else.

游泳或跳舞或其他任何事情。

I aimed for 4 or 5 days per week, but of course figure out what works best for you.

我的目標是每週4、5天，當然要找出最適合自己的方法。

Next, schedule in your meal times.

其次，安排好自己的吃飯時間。

You don't need more than 20 or 30 minutes per meal.

每餐不需要超過20或30分鐘。

I still sometimes forget to eat meals because I get caught up with work or other things

我有時還是會因為被工作或其他事情纏住而忘記吃飯

on my plate.

在我的盤子裡。

No pun intended.

沒有雙關語的意思。

Last, schedule in your study time.

最後，安排好自己的學習時間。

Again, be realistic here.

同樣，這裡要實事求是。

Are you really going to marathon for 5 hours immediately after coming home from class?

你真的要在下課回家後馬上馬拉松5小時嗎？

Probably not.

可能不會

Instead, give yourself a short 30 minute break to unwind, destress, and then plan to do

相反，給自己一個30分鐘的短暫休息時間，讓自己放鬆、減壓，然後再計劃進行

a couple of Pomodoro cycles.

幾個Pomodoro週期。

Now you may be wondering why I am suggesting to schedule study time last.

現在你可能會奇怪，為什麼我建議把學習時間安排在最後。

While study time is critical for your school success, your study schedule needs to work

雖然學習時間對你的學業成功至關重要，但你的學習計劃也需要發揮作用

into your life to be sustainable, rather than you forcing your life to meet your study requirements.

到你的生活中去可持續發展，而不是你強迫你的生活來滿足你的學習要求。

So for example, if you have dinner from 7-7:30, its easy to schedule study time before, then use dinner

所以，例如，如果你在7-7:30吃晚飯，那麼很容易安排之前的學習時間，然後用晚飯

as a break, and then study some more after.

作為休息，之後再學習一些。

In structuring your schedule, there are three additional elements to keep in mind:

在安排日程時，還有三個因素需要注意。

First, regularly scheduled events are more likely to stick.

首先，定期安排的活動更容易堅持。

That means if you wake up at the same time, eat breakfast at the same time, and work out

也就是說，如果你在同一時間起床，同一時間吃早飯，同一時間鍛鍊，那麼你就會發現，你的身體是很健康的。

at the same time, you're more likely to be successful than if your workouts are at

同時，你更有可能成功，比起你的鍛鍊在。

8AM some days and at 8PM on others.

有些日子是早上8點，有些日子是晚上8點。

Second, use necessary chores or meals as breaks from studying.

第二，把必要的家務或吃飯作為學習的休息時間。

I would often come back from class, do a couple hours of studying, and use laundry or groceries

我經常下課回來，做幾個小時的習題，用洗衣或買菜的方式

or dinner as a large study break, and then study more when I got back home.

或晚餐作為大學習時間，回家後再多學習。

Third, don't be too ambitious, and make sure you schedule in enough time for relaxation

第三，不要好高騖遠，一定要安排足夠的時間來放鬆身心

and buffer time.

和緩衝時間。

See if you can have either Sunday or Saturday completely free from any studying.

看看你是否可以在週日或週六完全不用學習。

This will require you to be very efficient during the week, and it will also contribute

這就要求你在本週內要有很高的效率，而且也會有助於

to a healthy social life and healthy mind, which ultimately is more sustainable in the

到健康的社會生活和健康的心態，最終更可持續地在

long term.

長期來看，。

Remember, we're going for a marathon here, not a sprint.

記住，我們要去參加馬拉松比賽，不是短跑。

Number three, Get Your Materials in Order It's key you get your materials in order

第三，把你的材料整理好 關鍵你要把你的材料整理好。

before classes start.

在開課前。

You don't want to be falling behind because you don't have books yet. That's a terrible way to start the quarter

你可不想因為還沒有書而落後吧。這是個糟糕的開學方式

Again, minimize the chances of getting derailed early in the quarter or semester, and you'll

再次，儘量減少在季度或學期初出軌的機會，你將會

have a much better outcome.

有一個更好的結果。

That being said, you shouldn't blindly buy every textbook listed in the syllabus.

也就是說，你不應該盲目地購買教學大綱中列出的每一本教材。

To most effectively prepare for your class, I recommend you first speak with at least

為了最有效地準備你的課程，我建議你首先與至少一個人交談

2 separate friends who have already taken the course before.

2個之前已經單獨上過課的朋友。

Ask them what the professor's testing style is like, if they teach or test straight from

問他們教授的測試方式是怎樣的，是直接從教學還是測試。

the textbook, and whether or not the book is necessary.

的教材，以及是否有必要使用這本書。

If your two friends have conflicting opinions, then ask a third.

如果你的兩個朋友意見相左，那就問第三個。

And when in doubt, err on the side of buying a book versus not.

而當有疑問的時候，錯誤地站在買書與不買書的一邊。

Even better, ask your friends if you can borrow their books for the quarter.

更好的是，問你的朋友，如果你可以借他們的書的季度。

I did this multiple times and returned the favor as well.

我這樣做了多次，也還了人情。

If you're on a tighter budget, consider going to the library when you need to access

如果你的預算比較緊張，當你需要訪問時，可以考慮去圖書館。

the textbook.

教科書。

I personally did not do this, because if another student is using the textbook when you intend

我個人沒有這樣做，因為如果其他學生在使用課本的時候，你打算

to, it can completely derail your studying.

到，會完全影響你的學習。

PDF's and other digital copies of textbooks, if available, can be cheaper and

教科書的PDF和其他數字拷貝，如果有的話，可以更便宜，而且還能讓你更方便地閱讀。

more accessible alternatives.

更易獲得的替代品。

I generally bought books from Amazon or the campus bookstore, and would resell them

我一般都是從亞馬遜或校園書店買書，會轉賣出去

used on Amazon when the quarter was done.

在亞馬遜上使用的，當季度完成。

You can also opt to rent books if you'd rather not deal with the process of selling.

如果你不願意處理賣書的過程，也可以選擇租書。

And number four, Keep Busy (But Not Too Busy) Over the years I've become intimately familiar

第四，保持忙碌（但不要太忙） 這些年來，我已經非常熟悉了

with Parkinson's Law.

與帕金森法。

Parkinson's Law states that work expands to fill the time allotted to it.

帕金森定律指出，工作擴大到填補分配給它的時間。

I've found there's a sweet spot during which I am most productive.

我發現有一個甜蜜點，在這個點上，我的工作效率最高。

If I don't have a plan for the day and don't feel at least a little pushed for time, I'm just not as efficient.

如果我沒有一天的計劃，沒有至少一點時間緊迫感，我的效率就會降低。

Similarly, if I have too many things lined up for the day, my efficiency may be pushed

同樣，如果我一天的事情排得太多，我的效率可能會被推到

to the limit on that day, but the following day I'll be drained and burned out.

當天達到了極限，但第二天我就會渾身乏力，疲憊不堪。

As with most things in life, the middle is the sweet spot, where there's a slight amount of stress to be helpful, but

就像生活中的大多數事情一樣，中間是一個甜蜜點，在這裡有輕微的壓力是有幫助的，但

not enough to be detrimental.

不足為害。

To achieve this balance, I suggest you kill two birds with one stone by joining interesting

要想達到這個平衡，我建議你一石二鳥，加盟有趣的

and fulfilling extracurricular organizations.

和充實的課外組織。

If you're a pre-med student, choosing your extracurriculars wisely is essential to bolster

如果你是一名醫科預科生，明智地選擇課外活動對增強

the strongest possible application for medical school.

最有力的申請醫學院。

Do not look at this as a way to check a box.

不要把它看成是一種勾選框的方式。

Instead, see it as an opportunity to develop the skills and qualities necessary to be an

相反，要把它看成是發展成為一個人所必需的技能和素質的機會。

effective future physician.

有效的未來醫生。

Through these extracurriculars, you'll learn additional skills, make new friends, and have

通過這些課外活動，你會學到更多的技能，結交新的朋友，並有更多的樂趣。

a lot of fun.

很好玩的。

While I did research and volunteer in the hospital, I also competed with a dance team

在醫院做研究和志願者的同時，我還參加了舞蹈隊的比賽。

and was a graphic designer for my university's events organization.

並曾是我大學活動組織的平面設計師。

If you need help figuring out which extracurriculars to pursue and at which points during your

如果您需要幫助，以確定在您的一生中哪些課外活動，以及在哪些時間點上進行。

college career, I recommend you check out our Pre-Med Roadmap to Medical School Acceptance

大學生涯，我建議你看看我們的醫科預科錄取路線圖。

Course.

課程：

In it, you'll find everything you need to effectively plan out a successful college

在它裡面，你會發現你所需要的一切，有效地規劃出一個成功的大學。

career to set yourself up for a medical school acceptance.

職業，為自己的醫學院錄取做準備。

It goes over everything from when and how to pursue research, including the various

它涵蓋了從何時和如何進行研究的所有內容，其中包括各種

types, to the timeline of letters of recommendation, optimal MCAT scheduling, recommended extracurricular

類型，到推薦信的時間安排，最佳的MCAT時間安排，推薦的課外活動。

activities, and much much more.

活動，還有很多很多。

It was created from the ground up by our team of top doctors with combined dozens of years

它是由我們的頂級醫生團隊結合數十年的經驗從頭開始創建的。

of medical school admissions experience.

的醫學院招生經驗。

This course comes with a 100% 30-day money back guarantee.

本課程有100%的30天退款保證。

If you're not satisfied for any reason, we'll give you a full refund.

如果你因為任何原因不滿意，我們會給你全額退款。

Talk about a good deal.

談到一個好的交易。

Visit the courses section on our website to learn more.

請訪問我們網站的課程欄目瞭解更多。

You can find a direct link in the description below.

你可以在下面的描述中找到直接鏈接。

Thank you all so much for watching and good luck with your new quarter or your new semester!

非常感謝大家的觀看，祝大家在新的一季度或新的一學期裡取得好成績!

Let me know what other videos you'd like to see by dropping a comment down below.

讓我知道你還想看什麼視頻，請在下面留言。

If you liked the video, let me know with a thumbs up, and if you're not a fan give

如果你喜歡這段視頻，請用大拇指告訴我，如果你不是粉絲，請給予

it a thumbs down.

它的一個大拇指下來。

New videos every Saturday morning, so hit subscribe if you haven't already.

每週六早上都有新的視頻，如果你還沒有訂閱，請點擊訂閱。

And I will see you guys in that next one.

那我們下一場見。