covered a variety of test-taking strategies  and memorization techniques which you have  

涵蓋了各種應試策略和記憶技巧，你已經掌握了這些技巧。

followed to a T. You've done everything you can  to prepare for your exam, and now test day is  

你已經做了一切準備工作，現在考試日到了。

here. Let's talk about what you can do in these  last few hours to maximize your performance. 

這裡。讓我們來談談在這最後的幾個小時裡，你可以做些什麼來最大化你的表現。

Dr. Jubbal, MedSchoolInsiders.com. Whether you're studying for a final exam,  

Jubbal醫生，MedSchoolInsiders.com。無論你是在為期末考試學習。

the SAT, the MCAT, or the USMLE, these tips  and strategies will help you optimize the  

在SAT、MCAT或USMLE考試中，這些提示和策略將幫助你優化考試。

hours leading up to your exam. Let's start with what  

在你考試前的幾個小時。讓我們從什麼開始

to do the day before the exam. When preparing for an exam, it is crucial  

考試前一天要做的事。在準備考試時，至關重要的是

to be efficient with your studying so you can  get the most out of the time you have available;  

要提高學習效率，以便你能最大限度地利用現有的時間。

however, it is equally important to know when you  have done enough and it is time to give your brain  

然而，同樣重要的是，要知道什麼時候你已經做得夠多了，是時候給你的大腦一個機會了。

a rest. It's common for students to spend every  waking hour before an exam cramming every bit of  

休息。學生們在考試前的每一個清醒的小時都在填鴨式地學習每一點知識，這很常見。

information into their heads. The expectation is  that seeing the information one last time right  

資訊進入他們的大腦。期待的是最後一次看到這些資訊的權利

before the exam will lead to a better score;  however, it usually ends up doing the opposite. 

在考試前會導致一個更好的分數；然而，它通常最終會起到相反的作用。

Exam preparation is a marathon, not a sprint. If  you exert all your mental energy just before the  

備考是一場馬拉松，而不是一場短跑。如果你在考試前把所有的精神力量都用在了

exam, you are bound to gas out while taking it.  This is especially true regarding exams like the  

考試的時候，你一定會在考場上氣急敗壞。 這一點對於像

MCAT or the USMLE which are more time-intensive  and mentally demanding. If you spend months  

MCAT或USMLE考試，這些考試更需要時間和精神上的支持。如果你花幾個月時間

studying for an exam, it is unlikely that you are  going to learn any meaningful amount of additional  

為考試而學習，你不可能學到任何有意義的額外知識。

information in the few hours before you take  it. You have already done everything you can.  

在你服用前的幾個小時內，資訊。你已經做了你能做的一切。

Now the best thing to do is give yourself a  rest. Additionally, reviewing material that  

現在最好的事情是讓自己休息一下。此外，複習材料中的

you aren't confident about can end up causing you  unnecessary stress and anxiety. In turn, this can  

你沒有信心，最終會給你帶來不必要的壓力和焦慮。反過來，這可以

lead you to perform worse than you otherwise  would have if you hadn't reviewed at all. 

導致你的表現比你沒有複習的情況下更差。

I recommend stopping studying  12-18 hours before the exam,  

我建議在考試前12-18小時停止學習。

depending on the test. This will give you ample  time to relax and decompress, ensuring that you  

根據測試的情況。這將給你足夠的時間來放鬆和減壓，確保你

come into the exam fresh and ready to crush it. Preparing everything you need the day before  

進入考試時要有新鮮感，準備好粉碎它。在前一天準備好你需要的一切

is another way to minimize exam day stress.  Planning out what you are going to wear,  

是最大限度地減少考試日壓力的另一個方法。 規劃好你要穿的衣服。

what you are going to eat for breakfast, and what  time you're going to leave ahead of time will all  

你的早餐要吃什麼，以及你要提前離開的時間都會

decrease any uncertainty on the morning of the  exam. You won't be rushed, and are less likely  

減少考試當天早上的任何不確定性。你不會被催促，而且不太可能

to forget something critical. If you are taking an  exam like the MCAT or USMLE at a testing center,  

以忘記一些關鍵的東西。如果你在考試中心參加像MCAT或USMLE的考試。

consider driving to the testing center the day  prior. Doing so will ensure you know where the  

考慮在前一天開車到測試中心。這樣做將確保你知道在哪裡

testing center is, how long it takes to get  there, and where you need to park. Anything  

測試中心在哪裡，到那裡需要多長時間，以及你需要在哪裡停車。任何事情

you can do ahead of time to make sure you are  well-prepared will pay dividends come exam day. 

你能提前做的，以確保你有充分的準備，在考試當天會有收穫。

The last, and arguably most important, thing to  do the day before the exam is to make sure you get  

考試前一天要做的最後一件事，也可以說是最重要的一件事，就是要確保你得到

adequate sleep. Research has shown that acute  sleep deprivation negatively impacts cognition.  

充分的睡眠。研究表明，急性睡眠剝奪對認知有負面影響。

It causes drowsiness and fatigue. It reduces  attention. It hinders working memory,  

它導致昏昏欲睡和疲勞。它降低注意力。它阻礙了工作記憶。

which is necessary for remembering things for  immediate use - think passage-based exams like the  

這對於記住立即使用的東西是必要的--想想看，基於段落的考試，如

MCAT or USMLE. It diminishes place keeping, which  includes the ability to carry out instructions. It  

MCAT或USMLE。它削弱了保持位置的能力，其中包括執行指令的能力。它

hinders cognitive flexibility and the ability to  adapt to uncertain or changing circumstances. All  

阻礙了認知的靈活性和適應不確定或變化的環境的能力。所有

of this translates into decreased performance on  exam day. The best thing you can do for yourself  

這將轉化為考試日的成績下降。你能為自己做的最好的事情是

before an exam is to make sure you get some sleep. Start by establishing a consistent nighttime  

在考試前，確保你得到一些睡眠。首先，建立一個穩定的夜間

routine and follow it the night before the  exam. I have discussed this topic in-depth  

例行公事，並在考試前一天晚上遵循它。我已經深入討論了這個話題

in my Anatomy of a Perfect Night Routine video. First, fall asleep at a consistent time. This will  

在我的《完美夜生活的剖析》視頻中。首先，在一個穩定的時間入睡。這將

make it easier to both fall asleep and wake up at  your intended time. In the week leading up to your  

使其更容易在預定時間入睡和醒來。在你入睡前的一週內

exam, get in the habit of going to bed and waking  up at the same time that you plan to on exam  

考試時，養成在你計劃考試的同一時間睡覺和起床的習慣。

day. Next, practice good sleep hygiene and set  up your bedroom for optimal sleeping conditions.  

天。接下來，要保持良好的睡眠衛生，將臥室佈置成最佳的睡眠條件。

Lower your body temperature by turning down  the AC. Avoid things that stimulate you such  

通過調低空調來降低你的體溫。避免刺激你的東西，如

as backlit screens and high-intensity music.  Instead do activities that help you relax  

如背光的螢幕和高強度的音樂。 相反，做一些幫助你放鬆的活動

such as deep breathing, meditation, or reading. Now that you have your perfect nighttime routine,  

如深呼吸、冥想或閱讀。現在你有了完美的夜間作息。

avoid anything that will negatively impact your  sleep. One of the biggest temptations while  

避免任何會對你的睡眠產生負面影響的東西。最大的誘惑之一是在

preparing for an exam is caffeine; however, you  need to be mindful of your caffeine consumption  

準備考試的時候要注意咖啡因；但是，你需要注意咖啡因的攝入量

the day before the exam. The half-life of caffeine  is approximately 5 hours, so if you have it too  

在考試前一天。咖啡因的半衰期約為5小時，所以如果你吃得太多

late in the day, you may have a difficult time  sleeping at night. I would recommend avoiding  

在一天中的晚些時候，你可能在晚上很難入睡。我建議避免

caffeine consumption after 2 PM or sooner to  ensure it does not negatively impact your sleep. 

在下午2點以後或更早的時候消費咖啡因，以確保它不會對你的睡眠產生負面影響。

The next one should go without saying but  avoid alcohol. Alcohol consumption won't  

下一個問題應該不用說，但要避免喝酒。飲酒不會

only disrupt your sleep, but also impair  memory consolidation. It derails melatonin,  

不僅擾亂你的睡眠，而且還損害記憶鞏固。它使褪黑激素脫軌。

human growth hormone, disrupts REM sleep, and  will significantly impair your performance. 

人類生長激素，擾亂快速眼動睡眠，並將顯著損害你的表現。

Sometimes even when you've done everything right,  you'll still have nerves and find it difficult to  

有時，即使你已經做了所有正確的事情，你仍然會感到緊張，發現很難

fall asleep the night before. In these cases,  there are some things that you can take to  

前一天晚上入睡。在這些情況下，你可以採取一些措施來

facilitate falling asleep. This is not medical  advice and is for information purposes only.  

促進入睡。這不是醫療建議，只供參考。

Common over-the-counter solutions used by students  include diphenhydramine, also known as Benadryl,  

學生們常用的非處方藥解決方案包括苯海拉明，也被稱為苯海拉明。

or exogenous melatonin. However, either  can lead to grogginess the next morning. 

或外源性褪黑激素。然而，這兩種方法都可能導致第二天早上昏昏欲睡。

Andrew Huberman, Professor of Neurobiology at  Stanford University School of Medicine, instead  

斯坦福大學醫學院的神經生物學教授安德魯-休伯曼，而不是

recommends a cocktail of magnesium threonate,  theanine, and apigenin to facilitate sleep onset.  

建議使用蘇氨酸鎂、茶氨酸和芹菜素的雞尾酒來促進睡眠的開始。

Magnesium helps to regulate neurotransmitters  that are directly related to sleep. Theanine is  

鎂有助於調節與睡眠直接相關的神經遞質。茶氨酸是

an amino acid found in tea leaves that promotes  relaxation and facilitates sleep by affecting  

一種在茶葉中發現的氨基酸，通過影響人的身體，促進放鬆和促進睡眠。

neurotransmitters in the brain such as GABA,  serotonin, and dopamine. Apigenin is a derivative  

大腦中的神經遞質，如GABA、5-羥色胺和多巴胺。芹菜素是一種衍生物

of chamomile that helps decrease anxiety and  initiate sleep by hyperpolarizing neurons in  

菊花有助於減少焦慮，並通過超極化的神經元來啟動睡眠。

the forebrain. And remember to consult with a  physician before taking any of these supplements. 

的前腦。並記住在服用任何這些補充劑之前要諮詢醫生。

You've followed all these steps, gotten  a wonderful night's sleep, and now the  

你已經遵循所有這些步驟，得到了一個美好的睡眠，而現在

day of the exam is here. Now what do you do? Good nutrition starts with adequate hydration.  

考試的日子到了。現在你要做什麼？良好的營養從充足的水合開始。

The human body is comprised of 60% water, and  the brain is made up of 73% water. After sleep,  

人體由60%的水組成，而大腦由73%的水組成。睡覺之後。

we are particularly dehydrated. Research has shown  that even mild dehydration can negatively impact  

我們特別缺水。研究表明，即使是輕微的脫水也會對以下方面產生負面影響

cognition. Additionally, the scientific literature  has shown that the brains of dehydrated adults  

認知能力。此外，科學文獻表明，脫水的成年人的大腦

show evidence of increased neuronal activation  when performing cognitively engaging tasks. This  

有證據表明，在執行認知性任務時，神經元的激活增加。這

indicates that their brains are working harder  to complete the same task. For these reasons,  

表明他們的大腦正在更努力地工作以完成同樣的任務。由於這些原因。

making sure you drink water in the morning before  an exam is essential. You do need to be mindful  

確保你在考試前的早晨喝水是至關重要的。你確實需要注意的是

of how much water you are drinking, however.  Too much and you may find yourself running to  

然而，你喝多少水。 太多了，你可能會發現自己跑到

the restroom repeatedly during your exam. A tall  glass or two in the morning and a water bottle on  

在考試期間反覆去洗手間。早上喝一兩杯高杯水，晚上喝一瓶水。

hand during your exam should be adequate. The next thing to focus on is breakfast.  

在你考試期間，手應該是足夠的。接下來要關注的是早餐。

Your brain accounts for 2% of your total  body weight and yet it demands about 20%  

你的大腦佔你身體總重量的2%，但它卻需要大約20%的熱量。

of your resting metabolic rate. During  cognitively demanding tasks, it can demand  

的靜止代謝率。在認知要求高的任務中，它可以要求

even more. It should come as no surprise then  that breakfast consumption has been shown to  

甚至更多。是以，食用早餐被證明對以下方面有幫助就不足為奇了

have a transient beneficial effect on cognitive  function compared to fasting. More specifically,  

與禁食相比，對認知功能有短暫的有益影響。更具體地說。

it has been shown to improve attention, executive  function, and memory. Skipping breakfast on  

它已被證明可以提高注意力、執行功能和記憶力。跳過早餐的

exam day should be avoided, especially if you're  taking a longer exam like the MCAT or the USMLE.  

應該避免考試日，特別是如果你參加的是像MCAT或USMLE這樣較長的考試。

For these exams, breakfast alone isn't even  enough. You should also bring snacks with you to  

對於這些考試，光吃早餐都不夠。你還應該帶著零食去

the testing center to eat during your breaks. This  will ensure that your brain is adequately fueled  

在你的休息時間，在測試中心進食。這將確保你的大腦得到充分的燃料。

to take on the cognitive demands of the exam. Now the question of what to eat. Although  

來承擔考試的認知要求。現在是吃什麼的問題。雖然

research regarding the effect of breakfast  composition on cognitive performance is limited,  

有關早餐組成對認知表現的影響的研究是有限的。

the general consensus is that a breakfast  composed of low glycemic index foods is superior  

普遍的共識是，由低血糖指數食物組成的早餐更有優勢。

in facilitating cognition compared to a breakfast  composed of high glycemic index foods. This means  

與由高升糖指數食物組成的早餐相比，在促進認知方面的作用更大。這意味著

that things like pop tarts, sugary cereal, and  juice or other sugary drinks should be avoided.  

諸如蛋撻、含糖麥片和果汁或其他含糖飲料的東西應該避免。

These foods may make you feel good initially,  but they often lead to a crash shortly after.  

這些食物最初可能讓你感覺很好，但它們往往在不久後導致崩潰。

Instead, try to eat a more balanced meal  containing a mix of complex carbohydrates,  

相反，嘗試吃更均衡的膳食，包含複雜碳水化合物的組合。

proteins, and fats. Complex carbohydrates and  starches will be slower digesting and will  

蛋白質和脂肪。複合碳水化合物和澱粉的消化速度會比較慢，並且會

provide you with more sustained energy. An example  of a balanced breakfast might be something like an  

為你提供更持久的能量。平衡的早餐的一個例子可能是類似於

omelet with steamed veggies and whole-grain toast. Your choice of beverage with breakfast is also  

煎蛋卷配蒸蔬菜和全麥土司。您在早餐時選擇的飲料也是

important. One of the best choices is  water. Plain and simple. That being said,  

很重要。最好的選擇之一是水。簡單明瞭。話雖如此。

for many people breakfast also includes  caffeine – more specifically coffee.  

對許多人來說，早餐還包括咖啡因--更具體地說是咖啡。

Although coffee isn't necessarily a bad choice  for caffeine, it may not be the most optimal. The  

雖然咖啡不一定是咖啡因的壞選擇，但它可能不是最理想的。在

high dose of caffeine in coffee is isolated and  can give you a jittery feeling. For this reason,  

咖啡中的高劑量咖啡因是孤立的，會給你帶來緊張不安的感覺。出於這個原因。

I believe that tea is a wonderful alternative. Tea  has less caffeine, but it also has theanine. You  

我相信茶是一個很好的選擇。茶的咖啡因含量較少，但它也有茶氨酸。你

may recognize this amino acid from earlier in  the video. Theanine has been shown to promote  

您可能認識視頻中早先的這種氨基酸。茶氨酸已被證明可以促進

relaxation and facilitate sleep. In your morning  cup of tea, however, the concentration is going to  

放鬆並促進睡眠。然而，在你的早茶中，濃度要

be much less than you would find in a supplement.  The combination of caffeine's stimulating effect  

是比你在補充劑中發現的要少得多。 結合咖啡因的刺激作用

with theanine's relaxing effect creates a calm,  focused state as opposed to a jittery one. 

與茶氨酸的放鬆作用相比，它創造了一種平靜、集中的狀態，而不是緊張不安的狀態。

Now that you've dialed in your nutrition, it's  time to leave for the exam. I recommend getting  

現在你已經調好了你的營養，是時候出發去考試了。我建議讓

to the testing center early to minimize stress.  For the MCAT, USMLE, or similar standardized exam,  

儘早到考試中心，以減少壓力。 對於MCAT、USMLE或類似的標準化考試。

arrive at least 30 or 45 minutes prior to  your scheduled start time. This will give  

至少在預定開始時間前30或45分鐘到達。這將使

you ample time to get to the testing center and  respond to any minor issues that might come up. 

你有充足的時間到達測試中心，並應對可能出現的任何小問題。

The final exam day tip is to not stand in  your own way. It is normal to feel stressed  

最後一個考試日的提示是不要擋住自己的路。感到壓力是正常的

or anxious before an exam, but you can't let your  negative self-talk get in the way of your success.  

或在考試前感到焦慮，但你不能讓你的消極自我談話妨礙你的成功。

If you do, your self-doubt will throw you into a  negativity spiral. The key difference between high  

如果你這樣做，你的自我懷疑將使你陷入消極的漩渦。高層的關鍵區別在於

scorers and low scorers is that high scorers know  how to control their self-talk. They transform  

高分者和低分者的區別在於，高分者知道如何控制他們的自言自語。他們把

the negative self-talk into positive self-talk. The trick to doing this starts with understanding  

把消極的自我談話變成積極的自我談話。做到這一點的訣竅始於理解

that the physiological response to fear and  excitement are nearly identical. Both stimulate  

恐懼和興奮的生理反應幾乎是相同的。兩者都刺激了

the sympathetic nervous system – the body's fight  or flight response. The difference between the  

交感神經系統 - 身體的戰鬥或逃跑反應。之間的區別

two is that fear is unpredictable and activates  the amygdala, while excitement does not. This is  

二是恐懼是不可預測的，會激活杏仁核，而興奮則不會。這就是

why some people love skydiving, and some people  don't. Those that love it are confident they'll  

為什麼有些人喜歡跳傘，而有些人不喜歡。那些熱愛它的人相信他們會

make it to the ground safe and sound. Those that  don't are not so sure. When circumstances become  

使其安全無恙地到達地面。那些沒有的就不太確定了。當環境變得

unpredictable, excitement transforms to fear.  If you can change your perspective and view your  

不可預測的，興奮轉化為恐懼。 如果你能改變你的觀點，看待你的

physiologic response before an exam as excitement  instead of fear, you can make your self-talk  

在考試前把生理反應變成興奮而不是恐懼，你可以讓你的自我對話

serve you. Take the unpredictability out of it.  Remind yourself that you've prepared and you're  

為你服務。把不可預測性排除在外。 提醒自己，你已經準備好了，而且你

ready to rock and roll. Invite the challenge,  it's time to see what you got in store for it. 

準備好搖滾。邀請挑戰，現在是時候看看你為它準備了什麼。

If you follow these tips, you will be well on your  way to crushing any exam that stands in your way.  

如果你遵循這些提示，你將在粉碎任何阻礙你的考試的路上走得更遠。

But you don't have to do it alone. If you're  trying to get into medical school or match into a  

但你不必獨自做這件事。如果你想進入醫學院或匹配到一個

desirable residency, you'll need to not only crush  your college coursework, the MCAT, and USMLE,  

住院期間，你不僅需要粉碎你的大學課程，MCAT，和USMLE。

but also shine on your personal statement,  secondaries, interviews, and other soft components  

但也要在你的個人陳述、第二語言、面試和其他軟性成分上發光發熱。

of your application. At Med School Insiders,  our tutors and advisors can help you get there.  

你的申請。在Med School Insiders，我們的導師和顧問可以幫助你達到目的。

We've had over 4,000 customers so far and have an  industry-leading 99% customer satisfaction rating.  

到目前為止，我們已經有超過4000名客戶，並擁有行業領先的99%的客戶滿意度。

That's not an accident — we've obsessed and  invested heavily over the past few years  

這不是偶然的--在過去的幾年裡，我們痴迷於此並進行了大量的投資

in creating our proprietary systems that allow  us to consistently provide excellent service and  

在創建我們的專有系統中，使我們能夠持續提供卓越的服務和

deliver stellar results. That's the Med School  Insiders difference. Learn more about why our  

提供卓越的結果。這就是Med School Insiders的與眾不同之處。瞭解更多關於為什麼我們的

customers love us at MedSchoolInsiders.com. Thank you all so much for watching! If you  

客戶喜歡我們MedSchoolInsiders.com。非常感謝大家的觀看!如果你

enjoyed this video, make sure you check out my  video going over 5 things I Wish I knew About the  

如果您喜歡這段視頻，請務必查看我的視頻，瞭解我希望瞭解的5件事情。

MCAT or the Regrets of a 99.9th Percentile MCAT  Score. Much love and I'll see you guys there.

MCAT或99.9分的MCAT分數的遺憾。非常感謝，我們會在那裡見到你們。