much more manageable and far less painful. Here are my 7 favorites.

更加容易管理，也更少痛苦。以下是我的7個最愛。

Dr. Jubbal, MedSchoolInsiders.com. You don't need me to rehash the list of

Jubbal博士，MedSchoolInsiders.com。你不需要我重提以下清單

items you know you need for medical school, like a stethoscope. These are the items that

你知道你在醫學院需要的物品，如聽診器。這些物品是

are often overlooked, either in not purchasing them or not investing enough in getting quality

往往被忽視，要麼沒有購買，要麼沒有投入足夠的資金獲得高質量的產品。

products. Links to all of these recommended items are in the description.

產品。所有這些推薦項目的鏈接都在描述中。

If you've never tried studying with two screens rather than one, your mind will be

如果你從來沒有嘗試過用兩個螢幕而不是一個螢幕來學習，你的思想會被

blown once you do. Doing so allows you to more easily tackle projects that require multiple

一旦你做了，就會被吹走。這樣做可以讓你更容易地處理需要多個項目的

simultaneous windows, which are actually most tasks. Maybe you're watching a video of

同時進行的窗口，這實際上是大多數任務。也許你在看一個視頻的

lecture and taking notes on the other monitor, for example. Or perhaps looking up research

例如，在講課時，在另一臺顯示器上做筆記。或者，也許是查找研究

articles and reading PDF's on one monitor, and writing a manuscript on the other.

在一臺顯示器上閱讀文章和PDF文件，在另一臺顯示器上寫稿子。

If you're deep into the Apple ecosystem like I am, you can even do this with your

如果你像我一樣深入蘋果的生態系統，你甚至可以用你的

Mac and iPad, whereby your iPad serves as the additional monitor. There used to be apps

Mac和iPad，從而使你的iPad成為額外的顯示器。以前有一些應用程序

for this, but now it's baked into iOS 14 through Sidecar and is seamless.

但現在它已經通過Sidecar嵌入到iOS 14中，並且是無縫的。

I studied a great deal at my medical school in the small classrooms, and we were lucky

我在醫學院的小教室裡學習了很多東西，我們很幸運

that there were 1 or 2 TV's in each. By simply bringing my own cable to school, I

每個學校都有1或2臺電視。通過簡單地把我自己的電纜帶到學校，我

would be able to dual screen my laptop, getting all the benefits of a second monitor without

我的筆記本電腦將能夠實現雙屏顯示，獲得第二個顯示器的所有好處，而不需

the added cost or bulk of carrying one. I got more done this way and could even share

攜帶的成本或體積增加。我通過這種方式完成了更多工作，甚至可以分享

notes or slides with my study buddy. Medical students are crunched for time, and

與我的學習夥伴一起做筆記或幻燈片。醫學生的時間很緊張，而

that's why I emphasize productivity and efficiency so heavily. Whenever possible,

這就是為什麼我如此強調生產力和效率。只要有可能。

you should seek to automate and delegate tasks to free up your own time. Hiring a maid service

你應該尋求自動化和委託任務，以騰出你自己的時間。僱用女傭服務

can get prohibitively costly quickly, but investing up front in a robot vacuum for a

可以迅速得到令人望而卻步的成本，但在機器人吸塵器上的前期投資是為了

couple hundred dollars is well worth it, particularly when that robot vacuum works for years and

幾百美元是非常值得的，特別是當這個機器人吸塵器工作了幾年，並且

saves you countless hours of vacuuming yourself. iRobot is considered the leader in the space,

iRobot被認為是該領域的領導者，為你節省了無數的吸塵時間。

but I've had great results with SharkIQ at a fraction of the price. It will even automatically

但我用SharkIQ取得了很好的效果，而價格卻很便宜。它甚至會自動

go back to the base station to empty out its contents.

回到基站清空其內容。

Since studying will be such a central focus and large chunk of your day, you want to invest

由於學習將是你一天中的核心重點和大塊時間，你要投資於

in items that serve that purpose, either making it more comfortable, enjoyable, or effective.

在為該目的服務的項目中，要麼使其更加舒適、愉快或有效。

A large part of that is the desk you use. But as a broke medical student, I figured

其中很大一部分是你使用的桌子。但作為一個破產的醫學院學生，我想

taking an IKEA jerker and fixing it at a higher height would be best. Back then, motorized

拿一個宜家的跳板，把它固定在一個較高的高度上是最好的。那時候，機動的

standing desks were far too expensive for me to justify. I used a standing desk in all

站立式辦公桌對我來說太昂貴了，我無法證明。我在所有場合都使用站立辦公桌。

of medical school, but it was a fixed desk at a fixed height, and I didn't use a seat

我在醫學院學習的時候，是一張固定高度的辦公桌，我沒有使用座椅。

or stool. By having a seat, I figured I'd be tempted to almost always sit, thus defeating

或凳子。有了座位，我想我就會受到誘惑，幾乎總是坐著，從而破壞了

the purpose of the standing desk. I recently bought a motorized base for $200

站立式辦公桌的目的。我最近花了200美元買了一個電動的底座

that goes under my table top, thus converting a regular IKEA desk into a fully functional

在我的桌面下，將一個普通的宜家辦公桌轉換成一個功能齊全的

motorized standing desk. I only wish I did this sooner, as I get the benefits of both.

電動站立桌。我只希望我早點這樣做，因為我得到了兩者的好處。

I'll be giving an updated office tour on my personal channel. Link in the description.

我將在我的個人頻道上提供最新的辦公室參觀。鏈接在描述中。

Optimizing your studying also means blocking out distractions, including distracting noises.

優化你的學習也意味著要阻擋干擾，包括分心的噪音。

It's for this reason that noise cancelling headphones or earbuds are a must for medical

正是由於這個原因，降噪耳機或耳塞是醫療領域的必備品。

students. I find my AirPods Pro convenient, effective at blocking external noise, and

學生們。我發現我的AirPods Pro很方便，能有效阻擋外部噪音，而且

sounding good enough for my portable listening needs. The issue with earbuds is that some

聽起來很好，足以滿足我的便攜聆聽需求。耳塞的問題是，有些

people find them uncomfortable over longer listening periods. The alternative is noise

人們發現在較長的聆聽時間內，它們是不舒服的。另一個選擇是噪音

cancelling headphones, which trade portability for improvements in comfort and sound. I recommend

耳機，它以便攜性換取舒適性和聲音的改善。我建議

the Sony WH-1000XM4's for this purpose. When studying at home, I found it preferable

索尼的WH-1000XM4就是為了這個目的。在家學習時，我發現最好是

to get nice speakers, or studio monitors. As I cover in my video on the effect of music

獲得漂亮的揚聲器，或錄音室監聽器。正如我在關於音樂效果的視頻中所述

and studying, certain types of music can minimize any detrimental effect on focus and memory

和學習，某些類型的音樂可以最大限度地減少對注意力和記憶的不利影響。

consolidation while making studying more enjoyable. Invest in a quality pair, as they can serve

鞏固，同時使學習更加愉快。投資一副優質的，因為它們可以起到

you for years. I'm still using my same set of Emotiva Airmotiv 4 studio monitors 9 years

幾年來，我一直在使用同一套Emotiva Airmotiv 4錄音室監聽器。我仍然在使用我的同一套Emotiva Airmotiv 4錄音室監聽器，9年了。

later. In the pursuit of eating healthy and saving

後來。在追求飲食健康和節約方面

time, slow cookers and instant pots are life savers. If you're often too lazy to cook,

時間，慢燉鍋和速溶鍋是生活的救星。如果你經常懶得做飯。

like I am, then slow cookers or multicookers reduce the friction. You simply throw in a

像我這樣的人，那麼慢燉鍋或多孔鍋就能減少摩擦。你只需扔進一個

handful of ingredients, set the temperature and time, and are welcomed to a delicious

在這裡，您只需選擇少量配料，設定溫度和時間，就能享受到美味的食物。

and nutritious meal later in the day or the next morning.

並在當天晚些時候或第二天早上吃上營養豐富的食物。

I started off with a Crock-Pot, which was a good way to dabble, but once my girlfriend

我一開始用的是Crock-Pot，這是一個很好的方法，但一旦我的女友

of the time introduced me to Instant Pots, which have a pressure cooker functionality,

當時，他向我介紹了有快鍋，壓力鍋功能的速溶鍋。

I was an instant convert. While slow cookers like the Crock-Pot require some planning ahead,

我立刻就皈依了。雖然像Crock-Pot這樣的慢燉鍋需要提前做一些計劃。

the Instant Pot's pressure function allows for quick cooking and last-minute decisions.

快鍋的壓力功能允許快速烹飪和最後一分鐘的決定。

Sleep is one of the three pillars in maximizing your performance in medical school – the

睡眠是最大限度地提高你在醫學院的表現的三大支柱之一，即

other two being nutrition and exercise. But it's strange most of us don't prioritize it

其他兩個是營養和運動。但奇怪的是，我們大多數人都沒有把它放在優先地位

the way we should. Once I upgraded to a quality memory foam mattress in medical school, my

我們應該這樣做。一旦我在醫學院升級到一個高質量的記憶海綿床墊，我的

sleep was instantly better and back pain greatly reduced.

睡眠立即得到改善，背部疼痛大大減少。

You don't have to spend an arm and a leg on a mattress either. I was actually blown away

你也不必在床墊上花大價錢。我實際上被嚇到了

by the very affordable Spa Sensations 12" mattress from Walmart, which I found more

由沃爾瑪提供的非常實惠的Spa Sensations 12 "床墊，我發現它的價格更低。

comfortable even compared to many more expensive options.

即使與許多更昂貴的選擇相比也很舒適。

Without having a water bottle nearby, you're likely to find yourself dehydrated, which

如果附近沒有水瓶，你很可能會發現自己脫水，這

can impair your focus and performance. My obsession with finding the best water bottle

會損害你的注意力和表現。我對尋找最佳水壺的痴迷

is a bit strange, but here's what I've learned. First, it should be made out of metal, as

是有點奇怪，但以下是我學到的東西。首先，它應該是由金屬製成的，因為

even BPA-free plastic can still leech other chemicals into the water. Second, large capacity

即使是不含雙酚A的塑膠也會將其他化學物質滲入水中。第二，容量大

means you can adequately stay hydrated without running out of water or wasting too much time

意味著你可以充分保持水分，而不至於沒水喝或浪費太多時間

making trips to refill. And third, the mouth piece should be entirely covered when not

補給的次數。第三，在不使用時，口罩應完全覆蓋。

in use. I found out the hard way why that one's important. My go-to and daily driver

在使用中。我發現，這一點很重要。我的首選和日常駕駛

is the Takeya 40z insulated. Those who follow me on Instagram or on my

是Takeya 40z絕緣的。那些在Instagram上關注我的人或在我的

other YouTube channel, Kevin Jubbal, M.D., know that earlier this year I got majorly

在另一個YouTube頻道，Kevin Jubbal, M.D.，知道今年早些時候我得到了很大的幫助。

obsessed with tea. I had dabbled with coffee in medical school at the beginning of my fourth

痴迷於茶。我在醫學院時曾涉足過咖啡，那是在我第四個年頭的時候。

year, but quickly realized that the gastrointestinal effects weren't suited to my sensitive gut.

年，但很快意識到胃腸道的影響不適合我敏感的腸道。

Plus, the jittery wired feeling from coffee wasn't really my jam.

此外，咖啡帶來的緊張不安的感覺並不是我的強項。

High quality loose leaf tea, not the tea bags you buy at the grocery store, is now my favorite

高質量的散裝茶，而不是你在雜貨店買的茶包，現在是我的最愛。

drink of choice. The tastes are varied and amazing, but more importantly, tea contains

飲料的選擇。味道多種多樣，令人驚歎，但更重要的是，茶葉含有

a combination of caffeine and L-theanine. This ultimately results in a calm, focused

是咖啡因和L-茶氨酸的組合。這最終導致了一種平靜、集中的

state. If you want to dive into good tea and see

狀態。如果你想潛心研究好茶，看看

what you've been missing, I'll be making an introduction video on my personal channel,

你錯過了什麼，我將在我的個人頻道上製作一個介紹視頻。

including all the gadgets to buy and where to source your tea from.

包括所有要購買的小工具和茶葉的來源地。

There are a few other considerations I want you to keep in mind.

還有一些其他的考慮，我希望你能記住。

First, you'll be spending a great deal of time at your desk studying, and you should

首先，你將花大量的時間在你的辦公桌前學習，你應該

optimize that space appropriately with a second monitor, comfortable chair, standing option,

用第二臺顯示器、舒適的椅子、站立選項來適當地優化這個空間。

and so on. But don't forget that how you set up your desk is also critical. You can have

等等。但不要忘記，你如何設置你的辦公桌也是至關重要的。你可以有

the best products but if they're not set up with proper ergonomics, you'll find yourself

最好的產品，但如果它們的設置不符合適當的人體工程學，你會發現自己

having aches and pains. Second, I wish I spent more money freeing

有病痛。第二，我希望我花更多的錢來解放

up my time. Because I had no income and had student loans, I was too reluctant to spend

了我的時間。因為我沒有收入，又有學生貸款，我太不願意花錢了

money on a cleaning service or even a robovacuum, and only began getting groceries delivered

在清潔服務甚至是機器人吸塵器上花錢，只開始讓人送雜貨。

at the end of medical school. Third, where you live is hugely important

在醫學院畢業時。第三，你居住的地方是非常重要的

and should not be taken lightly. Does your apartment complex have a gym so you can squeeze

而不應該被輕視。你的公寓樓是否有健身房，這樣你就可以擠一擠

a quick workout in when you're crunched for time? Is it close to your medical school or

當你的時間很緊張時，是否可以快速鍛鍊一下？它是否靠近你的醫學院或

hospitals? Reducing commuting time will be key, and it's even better if you can ride

醫院？縮短通勤時間將是關鍵，如果你能騎車，那就更好了

a bicycle to get exercise in. Are you close to friends? The importance of social support

一輛自行車，以獲得鍛鍊的機會。你和朋友關係好嗎？社會支持的重要性

cannot be overstated. And last, I bought various products to improve

怎麼強調都不為過。最後，我購買了各種產品來改善

my sleep quality in medical school, and I'm so glad I did. From blackout curtains to smart

我的睡眠品質在醫學院裡，我很高興我做到了。從遮光窗簾到智能

lights to white noise machines, I cover not only the products that will help you sleep

從燈光到白噪音機器，我不僅涵蓋了能幫助你睡眠的產品

better, but also the science and behavior change to sleep better than you thought possible.

更好，但也是科學和行為的改變，使睡眠比你想象的更好。

For sleep products, watch this video, or watch my entire sleep playlist. Much love, and I'll

關於睡眠產品，請看這個視頻，或者看我的整個睡眠播放列表。非常愛你，我將

see you guys there.

在那裡見到你們。