You got sleep, exercise, diet.

你有睡眠、鍛鍊和飲食。

That's all old news, at least on this channel.

這都是舊聞了，至少在本頻道是這樣。

But what about music?

但音樂呢？

You walk into the library at any given day and what do you see?

每天走進圖書館，你會看到什麼？

Everyone is studying and wearing headphones.

大家都在學習，戴著耳機。

Even the guy in the corner watching anime is wearing headphones.

就連角落裡看卡通片的人也戴著耳機。

Everyone is listening to something.

每個人都在傾聽著什麼。

You might say, so what?

你可能會說，那又怎樣？

But what if I told you that certain types of music can actually give you superpowers and enhance your ability to learn faster and remember more?

但是，如果我告訴你，某些類型的音樂實際上可以給你帶來超能力，提高你的學習能力，讓你學得更快、記得更多呢？

What if I told you that choosing the right type of music can make you more productive?

如果我告訴你，選擇正確的音樂類型可以提高你的工作效率呢？

I mean, sign me up.

我是說，給我報名吧。

So in this video, I'm going to review the science behind the optimal music for learning and then share with you our framework, which is as easy as ABC to help you apply these strategies. If you're new to the channel, my name is Mike.

是以，在本視頻中，我將回顧最佳學習音樂背後的科學原理，然後與你分享我們的框架，它就像 ABC 一樣簡單，可以幫助你應用這些策略。如果你是第一次來這個頻道，我叫邁克。

I make videos with my little brother, Matty.

我和弟弟馬蒂一起製作視頻。

And this topic is near and dear to us because we spend a lot of time studying in medical school, but we also spent a lot of time producing music.

這個話題對我們來說近在咫尺，因為我們花了很多時間在醫學院學習，但也花了很多時間製作音樂。

So this video is a nice way to combine two of our biggest passions. I used to give very little thought to the music I listened to when I was studying.

是以，這段視頻很好地將我們最大的兩個愛好結合在了一起。我以前很少考慮學習時聽什麼音樂。

All I knew was that you want to pick music without lyrics because it's distracting and forcing your brain to multitask.

我只知道，你應該選擇沒有歌詞的音樂，因為它會分散你的注意力，迫使你的大腦進行多任務處理。

And then the other thing was that apparently classical music isn't the best study music and listening to Mozart as a baby doesn't make you smarter.

還有一件事是，古典音樂顯然不是最好的學習音樂，小時候聽莫扎特的音樂也不會讓你變得更聰明。

Other than that, I didn't think it really mattered.

除此之外，我覺得這並不重要。

So I just listened to whatever music I thought can make studying more enjoyable so that I can get through it faster.

是以，我只聽我認為能讓學習更愉快的音樂，這樣我就能更快地完成學業。

But after looking into the science, I realized that I could be much more intentional with my music choices because it could actually enhance my ability to focus and to learn faster. So here is our framework for study music, timestamps and links to the research in the description below.

但在對科學進行研究後，我意識到我可以更有意識地選擇音樂，因為它實際上可以提高我的專注力，讓我學得更快。 是以，以下是我們的學習音樂框架、時間戳和研究鏈接。

A is for alertness.

A 代表警覺。

So the more alert or aroused we are, the more receptive we are to learning.

是以，我們越是警覺或興奮，就越容易接受學習。

And the more unaroused we are, the tougher it is to learn.

我們越是沒有被喚醒，學習就越困難。

Well, duh.

嗯，咄咄怪事。

However, the science suggests that you should apply this to your baseline alertness or even your personality type.

然而，科學表明，您應該將其應用於您的基準警覺性，甚至您的性格類型。

So if you're a person who is usually highly alert or you're often anxious or you're just very sensitive to a lot of external stimulants, then try avoiding intense music.

是以，如果你是一個通常高度警覺的人，或者你經常焦慮不安，或者你只是對很多外部刺激非常敏感，那麼就儘量避免激烈的音樂。

And better yet, consider studying with no music or no sound at all.

更好的辦法是，考慮在沒有音樂或完全沒有聲音的情況下學習。

On the other hand, if you're a person who at baseline is more unaffected by external stimulants, you're unaffected by a lot of sounds, for example, if you're comfortable living in a loud city environment, then maybe studying in silence isn't the best thing for you because you're used to having so much noise in your life.

另一方面，如果你是一個基本不受外界刺激影響的人，你不受很多聲音的影響，例如，如果你在喧鬧的城市環境中生活得很自在，那麼也許在安靜的環境中學習對你來說並不是最好的事情，因為你已經習慣了生活中有如此多的噪音。

If you take it away, this removes you from your comfort zone.

如果把它拿走，就會讓你離開舒適區。

This could also be applied to personality types.

這也適用於人格類型。

There was a study that suggested that music was more detrimental to introverts because they're more sensitive to music than extroverts.

有一項研究表明，音樂對內向者更不利，因為他們比外向者對音樂更敏感。

B is for beats.

B 代表節拍。

So good focus music has, among other things, a steady pulse and it's even better if you add a sense of motion.

是以，好的重心音樂除其他外，還要有穩定的脈搏，如果再加上動感就更好了。

Examples of steady beats can be found in progressive and deep house music, which is some of our personal favorites, and especially with the lo-fi beats to study to trend that we can find all over YouTube.

穩健節拍的例子可以在前衛和深沉的 House 音樂中找到，這也是我們的一些個人最愛，尤其是我們可以在 YouTube 上找到的低保真節拍學習趨勢。

The beats can block out distractions and intrusive noise by anchoring your brain to a predictable rhythm and they hold our attention because they're repetitive enough to become subconsciously predictable.

這些節拍能讓你的大腦固定在一種可預測的節奏上，從而阻擋干擾和噪音。

When I'm studying with music that has a steady beat, some of the best study sessions for me are when the beats get me fully absorbed into my work that I completely forget that I'm listening to music altogether.

當我用節拍穩定的音樂學習時，對我來說最棒的學習課是當節拍讓我全身心地投入到工作中，完全忘記了自己在聽音樂。

C is for cues.

C 代表提示。

So there was this research that studied how sounds can affect a student's ability to learn and they found that if you play a certain tone during a study session and then you play that same tone while the student was sleeping, this enhanced the retention of their knowledge.

他們發現，如果在學習過程中播放某種音調，然後在學生睡覺時播放同樣的音調，會增強他們對知識的記憶。

You could do this by having a metronome, for instance, while learning something, playing in the background or particular music, and then have that very faintly while you sleep.

例如，你可以在學習時使用節拍器，在背景音樂或特定音樂中播放節拍器，然後在睡覺時非常微弱地播放節拍器。

If they just delivered that odor or tone while the subject slept, rates of learning and retention of information was significantly greater.

如果他們只是在受試者睡覺時傳遞這種氣味或音調，那麼受試者的學習率和資訊保留率就會明顯提高。

But you don't have to use a metronome and honestly, that would drive me crazy.

但你不必使用節拍器，老實說，那會讓我發瘋。

You could pick anything else.

你可以選擇其他任何東西。

I remember there was a time in medical school when I was studying to Epic Sax Guy on repeat. 10 hours of Epic Sax Guy, Gandalf approved.

我記得在醫學院的時候，有一段時間我在重複聽 Epic Sax Guy 的歌。10 個小時的 Epic Sax Guy，得到了甘道夫的認可。

If melodies are too distracting for you, try more natural sounds like raindrops, bells, chimes, birds chirping, even thunderstorms.

如果旋律對你來說太分散注意力，可以嘗試更自然的聲音，如雨滴聲、鈴鐺聲、鐘聲、鳥鳴聲，甚至雷雨聲。

You want your brain to associate the sounds with what you're learning so that when you go to sleep, you can play those same sounds at a quieter level to help you reinforce your knowledge.

你要讓大腦將這些聲音與你所學的知識聯繫起來，這樣當你睡覺時，就可以用較小的聲音播放這些聲音，幫助你鞏固知識。

And the added bonus is that some of these sounds can also help you sleep better.

此外，其中一些聲音還能幫助你更好地入睡。

D is for dopamine.

D 代表多巴胺。

In physiology, dopamine is responsible for motivating you to get things done.

在生理學中，多巴胺是促使你完成工作的動力。

So when it comes to studying, more dopamine means you'll be more motivated and focused on getting your work done.

是以，在學習時，多巴胺越多，就意味著你越有動力，越能集中精力完成作業。

So there are studies that found that listening to white noise actually increases dopamine in certain areas of the brain.

是以，有研究發現，聽白噪聲實際上會增加大腦某些區域的多巴胺。

White noise is any sound that has the same amplitude or intensity across all audible frequencies.

白噪聲是指在所有可聽頻率上具有相同振幅或強度的任何聲音。

So it's kind of like white light, which is a mixture of all visible colors or technically all visible wavelengths of light.

是以，它有點像白光，是所有可見光顏色的混合物，或者說是所有可見光波長的混合物。

If you don't care about those technicalities, then this is what white noise sounds like.

如果你不關心這些技術問題，那麼這就是白噪音的聲音。

So the science found that this noise can actually increase the amount of dopamine released by your brain.

是以，科學發現這種噪音實際上可以增加大腦釋放的多巴胺量。

So if you have the discipline, you can try playing white noise in the background at a comfortable level while you're studying.

是以，如果你有這個條件，可以嘗試在學習時播放背景白噪音，聲音要達到舒適的程度。

E is for emotion.

E 代表情感。

You probably remember the moments in your life where you experienced strong emotions, like a birthday party or a vacation you had where you were really happy and excited.

你可能還記得生活中經歷過強烈情緒的時刻，比如生日派對或度假時你非常開心和興奮。

And the same can be true for memories that are sad or even traumatic.

悲傷甚至是創傷性的記憶也是如此。

For me, when I think back to my time in university or even high school, there were some classes where I can confidently say that I don't remember anything I learned, like chemistry, physics, calculus.

對我來說，當我回想起大學甚至高中的時光時，有些課程我可以很自信地說，我什麼都不記得了，比如化學、物理、微積分。

If you asked me to recall what the professor talked about during lectures, I couldn't tell you.

如果你讓我回憶教授在講課時都講了些什麼，我也說不出來。

Emotion plays a big role in your memory.

情感在記憶中起著重要作用。

And I had a lot of negative emotions when I had to study for subjects I didn't enjoy.

當我不得不學習我不喜歡的科目時，我有很多負面情緒。

But the interesting part is that I can remember the random conversations that I had with my best friends or even the lyrics to some of my favorite songs at the time that I haven't heard now for like 10 years.

但有趣的是，我還能記起與好朋友的隨機對話，甚至還能記起當時最喜歡的一些歌曲的歌詞，而這些歌詞我已經有 10 年沒聽過了。

Emotions bring back all the memories, in particular, nostalgic emotions.

情緒會勾起所有的回憶，尤其是懷舊情緒。

So for us students, the idea here is that if you've associated a strong positive emotion to a song or a type of music or even a sound like raindrops, for example, then you can try to use that song to bring you to a happier state of mind or to trigger a nostalgic mood to help you learn and to help you boost your memory.

是以，對於我們學生來說，這裡的想法是，如果你已經將一種強烈的積極情緒與一首歌曲或一種音樂，甚至是雨滴聲等聲音聯繫在一起，那麼你就可以嘗試用這首歌曲將你帶入一種更快樂的心境，或引發一種懷舊情緒，從而幫助你學習，幫助你增強記憶力。

F is for frequencies.

F 代表頻率。

This one is probably the most complicated to understand, but I'm going to try to make it simple.

這可能是最複雜難懂的，但我會盡量說得簡單一些。

Basically, our brain activity is measured in brain waves ranging from delta waves when we're sleeping all the way up to gamma waves when we're alert and focused.

基本上，我們的大腦活動是通過腦電波來測量的，從熟睡時的德爾塔波一直到警覺和專注時的伽馬波。

So your ability to learn depends on your brain waves.

是以，你的學習能力取決於你的腦電波。

For example, alpha waves is a great state for the brain to practice recall, especially of information you already know.

例如，α 波是大腦練習回想的最佳狀態，尤其是你已經知道的資訊。

And gamma waves is for hyper focus.

而伽馬波是用於超聚焦的。

It's great for problem-solving and learning new information.

它非常適合解決問題和學習新資訊。

So based on what you're trying to do, you can try to get your brain into that wave or into that frequency by playing those frequencies into your ears.

是以，根據你想要做的事情，你可以嘗試通過向耳朵播放這些頻率，讓大腦進入那種波段或頻率。

This is called binaural beats.

這就是所謂的雙耳節拍。

It's a lot more complicated than that and involves a lot of science about brain waves, frequencies, detuning, all of which we've already covered in a different video. Okay.

它比這複雜得多，涉及到很多關於腦電波、頻率、失諧的科學知識，所有這些我們已經在另一個視頻中介紹過了。好的

So now that you're familiar with all the pieces, here's a simple way to think about it.

既然你已經熟悉了所有的環節，那麼我們可以用一個簡單的方法來思考這個問題。

So first ask yourself, do you want to study with or without music?

是以，首先問問自己，你是想在有音樂的情況下學習，還是在沒有音樂的情況下學習？

That can depend on your sensitivity to external stimulants.

這可能取決於你對外界刺激物的敏感度。

Don't do it if you're too easily distracted.

如果你太容易分心，就不要這樣做。

If you do want to use sound, the next thing you have to think about is do you want more focus or more motivation?

如果你確實想使用聲音，那麼接下來你要考慮的是，你是想要更專注還是更有動力？

There hasn't been any research that actually ranks these different types of choices against each other.

目前還沒有任何研究對這些不同類型的選擇進行過實際排名。

So it's going to take some experimentation on your part to see which method works best for you.

是以，你需要做一些嘗試，看看哪種方法最適合你。

I'd recommend that you try each of them one by one and you can easily find any of these types of music on YouTube for free.

我建議你逐一嘗試，你可以很容易地在 YouTube 上免費找到這些類型的音樂。

Lo-fi, binaural beats, white noise, the Pokemon theme song.

低保真、雙耳節拍、白噪音、寵物小精靈主題曲。

You want to pay attention to how long you're able to stay focused for and how well you're able to recall information with each method.

你要注意每種方法都能讓你集中注意力多長時間，以及你回憶資訊的能力如何。

You might find that different methods work for different situations.

您可能會發現不同的方法適用於不同的情況。

Long versus short study sessions, relaxed versus focused, morning versus evening, problem-solving versus creativity.

學習時間長與短，放鬆與集中，早晨與傍晚，解決問題與創造性。

You can easily mix and match.

您可以輕鬆地進行混搭。

So definitely start experimenting and in the comments below, let me know what type of study music works best for you.

是以，一定要開始嘗試，並在下面的評論中告訴我哪種學習音樂最適合你。