despite its following, most people aren’t using it to its full potential.

儘管有很多人追捧它，但大多數人並沒有充分使用它的潛力。

Here are 5 common Pomodoro mistakes and what you can do to fix them.

這裡有5個常見的Pomodoro錯誤，以及你可以做什麼來解決它們。

Dr. Jubbal, MedSchoolInsiders.com.

Jubbal博士，MedSchoolInsiders.com。

Although there are numerous videos and guides covering the Pomodoro technique here on YouTube,

儘管在YouTube上有許多涵蓋波莫多羅技術的視頻和指南。

including our own, many fail to address the nuances of the technique and how to best optimize

包括我們自己的，許多人沒有解決技術的細微差別以及如何最好地優化

it.

它。

As a result, students are leaving a ton of learning on the table.

是以，學生們把大量的學習成果留在了桌上。

Let’s change that.

讓我們改變這種狀況。

For those of you who are unfamiliar, the Pomodoro technique is a time management tool designed

對於那些不熟悉的人來說，波莫多羅技術是一種時間管理工具，旨在

to help you fight procrastination, maintain focus, and increase your productivity.

以幫助你對抗拖延症，保持專注，並提高你的生產力。

It helps you divide larger, more time-consuming tasks into smaller, more manageable chunks.

它幫助你把較大的、較費時的任務抽成較小的、更容易管理的塊狀。

To use the Pomodoro Technique in the traditional way, you set a timer and do focused, high-effort

以傳統方式使用 "波莫多羅技術"，你設置一個定時器，然後做集中的、高強度的工作。

work for 25 minutes.

工作25分鐘。

After the 25 minutes are up, you take a 5-minute break - this is known as a single Pomodoro.

25分鐘結束後，你休息5分鐘--這被稱為單次波莫多羅。

You then repeat this process for 3 additional cycles, after which you take a longer 20-minute

然後你再重複這個過程，再進行3個週期，之後你再進行20分鐘的長時

break.

突破。

You can then repeat this cycle of 4 Pomodoros as many times as you want. 

然後你可以重複這個4個Pomodoros的循環，只要你願意，次數不限。

The 25-minute blocks of focused effort help decrease the friction of getting started and

25分鐘的集中努力有助於減少開始時的摩擦，並使之成為一種習慣。

the breaks in between help you sustain high levels of focus over longer periods of time.

中間的休息時間有助於你在更長的時間內保持高度的注意力。

It sounds simple, but there are some common mistakes I see when students use this technique.

這聽起來很簡單，但當學生使用這種技巧時，我看到一些常見的錯誤。

The first mistake is being too strict with time intervals.

第一個錯誤是對時間間隔要求過於嚴格。

Although some people will tell you that you need to adhere to the 25/5 rule as strictly

儘管有些人會告訴你，你需要嚴格遵守25/5規則，因為

as possible, I disagree.

我不同意。

Sometimes, you may find yourself entering a “flow state” where you’re fully immersed

有時，你會發現自己進入了一種 "流動狀態"，完全沉浸在其中。

in what you’re doing.

在你所做的事情中。

You’re not concerned with internal or external distractions.

你不關心內部或外部的分心。

You feel energized.

你感到精力充沛。

You feel focused.

你感到很專注。

And you’re actually enjoying what you’re doing.

而且你實際上在享受你正在做的事情。

In running, this sensation is often referred to as “the runner’s high.”

在跑步中，這種感覺通常被稱為 "跑步者的興奮"。

And if you’ve ever experienced it, you’ll know that the minute you stop, it’s often

如果你有過這樣的經歷，你就會知道，你一停下來，往往就是

gone.

走了。

Studying is no different.

學習也不例外。

If you stop arbitrarily because of a 25-minute timer, you’re snapping yourself out of that

如果你因為25分鐘的計時器而任意停止，你就會把自己從這種情況下搶救出來。

flow state and have to invest more energy trying to get back to it.

流狀態，不得不投入更多的精力試圖回到它。

Just like the concept of inertia in physics, objects at rest tend to stay at rest and objects

就像物理學中的慣性概念一樣，處於靜止狀態的物體傾向於保持靜止狀態，而物體

in motion tend to stay in motion.

處於運動狀態的人往往會保持運動狀態。

When you’re in a good rhythm, it’s easy to keep going.

當你處在一個良好的節奏中時，很容易繼續下去。

When you stop, it often takes a while to get going again.

當你停下來時，往往需要一段時間才能再次出發。

It’s important to remember that the ultimate goal of the Pomodoro Technique is to achieve

重要的是要記住，龐多羅技術的最終目標是實現

a high level of output over a long period of time.

在很長一段時間內有高水平的產出。

Sometimes this means deviating from the normal 25/5 rule.

有時這意味著偏離了正常的25/5規則。

Instead, check in with yourself and see how you feel.

相反，檢查一下自己，看看自己的感覺如何。

Still take breaks, but if you find the shorter work blocks are impeding your rhythm, don’t

仍然要休息，但如果你發現較短的工作區塊阻礙了你的節奏，不要

be afraid to lengthen them.

害怕延長它們。

On the other hand, if you wait until you feel like you need a break, it’s often too late.

另一方面，如果你等到覺得自己需要休息，往往就太晚了。

Keep in mind that how long you can go before needing a break will vary heavily depending

請記住，在需要休息之前，你能走多長時間會有很大的不同，這取決於

on your baseline level of focus and productivity.

在你的注意力和生產力的基線水準上。

If you’re just getting started with your productivity journey, you may only be able

如果你的生產力旅程剛剛開始，你可能只能

to sustain your focus for 10 minutes–and that’s okay.

以維持你的注意力10分鐘--這沒有問題。

Breaking the cycle of procrastination and working for 10 minutes is still far better

打破拖延的循環，工作10分鐘還是要好得多

than doing nothing at all.

比什麼都不做要好。

On the other hand, if you’ve put substantial effort into developing your ability to focus

另一方面，如果你為培養自己的專注能力付出了大量努力

for long periods of time, then 25 minutes may feel incredibly short.

長時間，那麼25分鐘可能會感覺短得令人難以置信。

Although it’s important to take breaks to maximize your total output, there’s no biological

雖然休息是很重要的，以最大限度地提高你的總產出，但沒有生物學上的

basis for the 25/5 rule.

25/5規則的基礎。

If you’re particularly engaged in what you’re doing and feel fresh, there’s no need to

如果你特別投入你正在做的事情，並感到新鮮，就沒有必要

stop prematurely.

過早地停止。

In addition, fixating too much on the timer can be a distraction in itself.

此外，過多地關注計時器本身也會分散注意力。

If you’re constantly checking the clock to see how much time you have left, you’re

如果你不斷地查看時鐘，看看你還剩下多少時間，你就會

distracting yourself from the task at hand.

分散自己對手頭工作的注意力。

I think many students can benefit from a more intuitive pomodoro schedule.

我認為許多學生可以從更直觀的絨球時間表中受益。

Instead of taking a break after 25 minutes exactly, experiment for yourself.

與其準確地在25分鐘後休息，不如自己做個實驗。

On some days try longer blocks, on other days shorter blocks.

在某些日子裡，嘗試較長的區塊，在其他日子裡，嘗試較短的區塊。

You may also find it optimal to use longer blocks earlier in your day when you’re fresh

你可能也會發現，在你一天的早些時候，當你新鮮時，使用較長的塊狀物是最佳選擇。

and shorter blocks toward the end of the day as your focus begins to wane.

當你的注意力開始減弱時，在一天結束的時候，要縮短塊數。

This is also why I advise against using your phone as a timer and instead use 25-30 minute

這也是為什麼我建議不要用你的手機作為計時器，而要用25-30分鐘的計時器。

hourglasses.

沙漏。

By using an hourglass, there is no alarm to disrupt you when you get into a good rhythm.

通過使用沙漏，當你進入一個好的節奏時，就沒有警報器來干擾你。

In fact, you probably won’t even notice exactly when the timer has elapsed.

事實上，你可能甚至不會注意到計時器到底是什麼時候過的。

I discuss the various benefits of using an hourglass and more in my 2022 Office Tour

我在《2022年辦公室之旅》中討論了使用沙漏的各種好處以及更多內容

on the Kevin Jubbal, M.D.

醫學博士凱文-朱巴爾（Kevin Jubbal）。

channel - link in the description.

頻道--描述中的鏈接。

Now I know your next question, “If I’m not following the 25/5 rule, how do I know

現在我知道你的下一個問題，"如果我沒有遵循25/5規則，我怎麼知道

how long to take a break after each work block?”

每個工作區塊後要休息多長時間？"

A good rule of thumb is to rest 10 minutes for every hour spent studying.

一個好的經驗法則是，每花一小時學習就休息10分鐘。

If you studied for 60 minutes, then you should take a 10 minute break.

如果你學習了60分鐘，那麼你應該休息10分鐘。

If you studied for 120 minutes, then you should take a 20 minute break.

如果你學習了120分鐘，那麼你應該休息20分鐘。

This can be adjusted up or down depending on how you feel at the moment.

這可以根據你此刻的感覺，向上或向下調整。

Intuitively, your next question is probably “how should I be spending my breaks?”

直觀地說，你的下一個問題可能是 "我應該如何度過我的休息時間？"

This brings me to mistake number two, which is not spending your breaks effectively.

這讓我想到了第二個錯誤，那就是沒有有效地利用你的休息時間。

It’s common for students to spend their Pomodoro breaks on their phones watching TikTok,

學生們把波莫多羅的休息時間花在手機上看TikTok的情況很普遍。

responding to text messages, or scrolling through Instagram.

回覆簡訊，或滾動瀏覽Instagram。

This is a huge mistake.

這是一個巨大的錯誤。

In today’s day and age, your phone is your biggest distraction.

在今天這個時代，你的手機是你最大的分心。

If you spend your breaks scrolling through social media, it becomes incredibly easy to

如果你把休息時間花在滾動瀏覽社交媒體上，就會變得非常容易

lose track of time.

失去了對時間的追蹤。

What started out as checking Instagram or TikTok to pass the time can easily turn into

起初只是為了打發時間而查看Instagram或TikTok，現在很容易變成

20- or 30-minutes of missed productivity.

錯過了20-或30分鐘的生產力。

Not to mention, social media is optimized to take advantage of our increasingly short

更不用說，社交媒體的優化是為了利用我們越來越短的時間。

attention spans by feeding us short, easily digestible content.

通過向我們提供簡短的、容易消化的內容，使我們的注意力持續時間延長。

It’s designed to keep us moving from one post to the next.

它的目的是讓我們從一個崗位走向下一個崗位。

As a result, our minds become accustomed to short bursts of focus, which makes the longer,

是以，我們的大腦變得習慣於短時間的專注，這使得時間越長越好。

more sustained focus required for studying that much more difficult.

學習所需的更持久的專注力更加困難。

The first step in spending your breaks more effectively is to ditch your phone.

更有效地利用休息時間的第一步是甩掉你的手機。

The next step is to stand up.

下一步是站起來。

Sitting for prolonged periods of time can negatively impact your health, so it’s critical

長時間坐著會對你的健康產生負面影響，是以至關重要的是

to make sure you get up and move throughout your study sessions.

以確保你在整個學習過程中起身活動。

Now that you’re up, use this time to go outside, use the restroom, play with a pet,

現在你起來了，利用這段時間到外面去，上廁所，和寵物玩。

make a healthy snack, or do some mild exercise.

做一個健康的零食，或做一些溫和的運動。

Short bursts of aerobic exercise have been shown to increase memory and arousal.

短暫的有氧運動已被證明可以增加記憶和喚醒。

So not only is this a great way to incorporate exercise into your busy schedule, but it can

是以，這不僅是將運動納入繁忙日程的一個好方法，而且可以

also serve as a great pick-me-up – giving you a burst of energy to reinvigorate your

也可以作為一種很好的提神劑--給你帶來一陣能量，使你重新振作起來。

study session and let you get back to work feeling recharged.

學習課程，並讓你回到工作中去，感覺自己充滿了活力。

Mistake number three is not taking advantage of your energy state.

錯誤之三是沒有利用好你的能量狀態。

Everyone has a natural rhythm to their energy throughout the day.

每個人在一天中的能量都有一個自然的節奏。

This is why we’ll commonly hear people describe themselves as “morning people” and “night

這就是為什麼我們經常會聽到人們描述自己是 "早起的人 "和 "晚上的人"。

owls.”

貓頭鷹。"

No matter who you are, there are certain times throughout the day where you are more focused

無論你是誰，在一天中的某些時間裡，你的注意力會更加集中

and certain times where you are less focused.

和某些時候，你的注意力不太集中。

For me, I’m freshest and think most clearly in the mornings so I like to begin my deep

對我來說，我在早上是最新鮮的，思維也是最清晰的，所以我喜歡在早上開始我的深度學習。

work block right after my morning workout.

晨練結束後，我馬上去工作區。

I’m able to do my best, most focused work at this time.

在這個時候，我能夠做我最好的、最專注的工作。

In the afternoon, I notice a dip in my efficiency before getting another burst of energy in

在下午，我注意到我的效率有所下降，然後才有了另一次能量的爆發。

the evening.

傍晚時分。

That being said, everyone is different.

話雖如此，但每個人都是不同的。

If you find yourself most focused in the afternoon, don’t try to force yourself to wake up at

如果你發現自己在下午注意力最集中，不要試圖強迫自己在

5 AM to bust out some Pomodoros.

凌晨5點，拿出一些Pomodoros。

Similarly, if you’re a morning person, waiting until 9 PM when you’re exhausted is also

同樣地，如果你是一個早晨的人，等到晚上9點你已經筋疲力盡時，也是

unlikely to be fruitful.

不太可能有結果。

Determine your optimal study times and lean into them.

確定你的最佳學習時間，並向其靠攏。

This will lead to much more effective Pomodoro blocks and ensure you’re working at the

這將導致更有效的波莫多羅區塊，並確保你在工作中的

highest possible levels of efficiency.

儘可能高的效率水準。

Remember, you want to train your brain to work at high levels of efficiency.

記住，你要訓練你的大腦在高水平上工作，以提高效率。

By working with your energy state instead of against it, you’ll be able to get the

通過與你的能量狀態合作而不是對抗它，你將能夠獲得

most of the Pomodoro Method.

龐多羅法的大部分內容。

Mistake number four is not setting goals for your focused Pomodoro intervals.

第四個錯誤是沒有為你專注的波莫多羅時間間隔設定目標。

As the late American author and motivational speaker Zig Ziglar put it, “if you aim at

正如已故美國作家和勵志演講家齊格-齊格拉所說，"如果你的目標是

nothing, you will hit it every time.”

沒有什麼，你每次都會打中。"

If you don’t have a goal for your studying, then it’s easy to get distracted and spend

如果你沒有一個學習的目標，那麼你就很容易分心，並在學習過程中花費大量時間。

your time inefficiently.

你的時間效率很低。

It also increases the likelihood that you’ll spend time jumping from one task to another.

這也增加了你花時間從一個任務跳到另一個任務的可能性。

You may think that multitasking is an effective way of increasing your productivity – after

你可能認為多任務處理是提高生產力的一種有效方式--經過

all, why wouldn’t you want to get multiple things done all at once?

所有，你為什麼不希望一次完成多件事情呢？

But this is a mistake.

但這是一個錯誤。

It may seem like you’re focusing on multiple things at once when you multitask; however,

當你做多任務時，可能看起來你同時專注於多件事情；然而。

you’re still only focusing on one thing at a time.

你仍然一次只關注一件事。

What you’re actually doing is shifting your focus from one thing to another rapidly.

你所做的實際上是將你的注意力從一件事迅速轉移到另一件事。

Research has shown that focusing on more than one thing at once often leads to more mistakes

研究表明，同時專注於一件以上的事情往往會導致更多的錯誤

and slower time to goal achievement.

以及實現目標的時間較慢。

Although it may feel like doing 4 things at once is more productive, you’ll often find

雖然可能覺得同時做4件事更有成效，但你經常會發現

that doing each thing one at a time will allow you to complete them much quicker.

一次做一件事將使你能更快地完成它們。

By setting a goal to complete just one task during a Pomodoro interval, you ensure that

通過設定一個目標，在Pomodoro時間間隔內只完成一項任務，你可以確保

you are focused on that particular task.

你專注於該特定任務。

This also makes it much easier to track the amount of time that you’re allocating to

這也使你更容易跟蹤你所分配到的時間量

a particular task as opposed to when you’re doing multiple things at once.

相對於你同時做多件事情的時候，一個特定的任務。

Focusing on one task at a time also allows you to employ Parkinson’s law which states

一次只專注於一項任務，也能讓你運用帕金森定律，即

that “work expands to fill the time allotted for its completion.”

即 "工作擴展到填補分配給它的完成時間"。

This means if you give yourself 5 hours for a task rather than 2, it will take the full

這意味著，如果你給自己5個小時的任務，而不是2個小時，它將需要整個

5 hours.

5小時。

If you give yourself 2 hours, you will be much more efficient.

如果你給自己2個小時的時間，你的效率會高很多。

Even if you miss the target of 2 hours, you’ll often find yourself spending far less than

即使你錯過了2小時的目標，你也會發現自己的花費遠遠低於

5 hours.

5小時。

This is a tricky technique because you have to purposely cut things close and not give

這是一個棘手的技術，因為你必須有目的地把東西切得很近，而且不給

too much time for any one task.

為任何一項任務花費太多的時間。

It takes experimentation to get just right, but I use this regularly, including when researching

這需要實驗才能得到恰到好處的效果，但我經常使用這個方法，包括在研究時。

and writing Med School Insiders content to keep myself efficient.

並撰寫Med School Insiders的內容以保持自己的效率。

This brings me to my last mistake, which is not combining study strategies.

這讓我想到了我的最後一個錯誤，那就是沒有結合學習策略。

The Pomodoro technique is an effective way to manage your time and increase your focus;

波莫多羅技術是管理時間和提高注意力的有效方法。

however, the same principles of efficient studying should still be applied.

然而，同樣的高效學習原則仍應適用。

We’ve talked about the benefits of active studying over passive studying many times

我們已經多次談論過主動學習比被動學習的好處

on this channel so I won’t go into too many details about it here.

在這個頻道，所以我不會在這裡談太多的細節。

Just know that active learning techniques that challenge you to recall information,

只要知道主動學習技術，挑戰你回憶資訊。

make connections, and apply information are much more effective than passive methods such

與被動的方法相比，建立聯繫和應用資訊要有效得多，例如

as re-reading through your textbook and notes.

如重讀你的課本和筆記。

We tend to gravitate towards more passive forms of learning because they feel easy and

我們往往傾向於更被動的學習形式，因為它們感覺很容易，而且很容易。

comfortable; however, effective learning should feel difficult and uncomfortable.

舒適；然而，有效的學習應該感到困難和不舒服。

If it doesn’t, you’re leaving learning gains on the table.

如果不這樣做，你就會把學習成果留在桌上。

By combining active learning techniques with your Pomodoro intervals, you can reap the

通過將主動學習技術與你的Pomodoro時間間隔相結合，你可以收穫到

benefits of increased focus and increased efficiency.

增加註意力和提高效率的好處。

Becoming proficient with the Pomodoro technique may increase your capacity for work; however,

熟練掌握波莫多羅技術可能會提高你的工作能力；但是。

learning to employ active learning techniques alongside it will drastically increase your

學會運用主動學習的技巧，這將極大地提高你的工作效率。

effectiveness.

有效性。

To learn more about how to use active learning properly, be sure to check out 5 Reasons You’re

要了解更多關於如何正確使用主動學習的資訊，請務必查看《你的5個原因》。

Doing Active Learning WRONG - link in the description.

做主動學習是錯誤的--描述中的鏈接。

If you’re looking to level up your study skills, I know you'll love my free weekly

如果你想提高你的學習技能，我知道你會喜歡我的免費週報。

newsletter where we cover these and similar topics in productivity, efficiency, and medicine.

簡訊，我們在其中報道這些和類似的生產力、效率和醫學的主題。

You’ll also get access to the best study music with my Study With Me Playlist that’s

你還可以通過我的 "和我一起學習 "播放列表獲得最好的學習音樂。

updated each week as well as special sneak peeks and exclusive offers only available

每週更新，並提供僅有的特別搶先看和獨家優惠。

to Med School Insiders newsletter subscribers.

向《醫學院內幕》通訊訂戶提供。

Sign up today at medschoolinsiders.com/newsletter.

今天就在medschoolinsiders.com/newsletter上註冊。

Thank you all so much for watching.

非常感謝大家的觀看。

If you enjoyed this video, be sure to check out Why You’re Not a Straight A Student

如果你喜歡這個視頻，請務必查看《為什麼你不是一個全優學生》。

(& How to Become One) or 5 Reasons You’re Doing Active Learning WRONG.

(及如何成為一個人)或《你做主動學習的5個理由》是錯誤的。

Much love, and I’ll see you guys there.

非常感謝，我們會在那裡見到你們。