Yes, okay, this is a wild literature and I love it.

是的，好吧，這是一部狂野的文學作品，我喜歡它。

And it's changing the way that I do things.

它改變了我做事的方式。

I thought that to remember things,

我認為這樣才能記住事情、

you're supposed to get really, really excited, really focused, and remember them.

你應該非常、非常興奮、非常專注地記住它們。

And guess what, that's not how you do it.

你猜怎麼著？

There are data and there are stories going back to medieval times that

早在中世紀就有數據和故事表明

they used to teach kids things and then throw them in the river.

他們經常教孩子們一些東西，然後把他們扔進河裡。

There's a beautiful Annual Review of Neuroscience,

神經科學年度評論》很好看、

written by the late James McGaugh, brilliant researcher who taught me that.

作者是已故的詹姆斯-麥高（James McGaugh），他是一位傑出的研究員，是他教會了我這些。

And it turns out that if you want to remember something, you want to spike adrenaline after you acquired that information.

事實證明，如果你想記住某件事情，就必須在獲取信息後讓腎上腺素飆升。

After.

之後

That means the double espresso and the ice bath after you study for math,

這意味著在你學習數學後，要喝雙份濃咖啡和冰浴、

immediately after.

緊接著

And you think about this, you know, that makes perfect sense, right?

你想想，這很有道理，對吧？

Think about the one trial learning that nobody wants to experience, which is a car accident or some traumatic thing.

想想大家都不願意經歷的試驗性學習，那就是車禍或一些創傷性的事情。

You didn't get the spike of adrenaline first, you got the spike of adrenaline after.

你不是先有腎上腺素飆升，而是後有腎上腺素飆升。

Again, you know, I discourage the use of excessive stimulants or, you know, anything like that.

同樣，我不鼓勵使用過量的興奮劑或類似的東西。

But if you're going to try and remember information, you need to get your brain and body into a high autonomic arousal state.

但如果你想記住資訊，就需要讓大腦和身體進入高度自律性喚醒狀態。

Literally, you need to deploy adrenaline into your system after you have made the attempt to learn some information.

從字面上看，你需要在嘗試瞭解一些資訊後，將腎上腺素注入體內。

So much so that if you give people a beta blocker after learning emotional information, they don't learn it as well.

以至於如果在學習情感資訊後給人們服用β受體阻滯劑，他們的學習效果就會大打折扣。

Incredible.

不可思議

And it's also true that if you tell yourself that something's really important to you, you'll you'll be able to learn it better.

同樣，如果你告訴自己某件事情對你來說真的很重要，你就能學得更好。

If you meet people and they tell you their name and you forget two seconds later,

如果你遇到一個人，他告訴你他的名字，而你兩秒鐘後就忘記了、

well, you should probably be thinking.

好吧，你也許應該想想

And now I do this.

現在我這樣做了。

I meet people and I think, okay, what what terrible thing did this person do just try and spike my adrenaline or something like that.

我遇到一些人，就會想，好吧，這個人做了什麼可怕的事情，只是想刺激我的腎上腺素之類的。

It's a terrible trick, but I haven't figured out a better way.

這是個糟糕的把戲，但我還沒想出更好的辦法。

But that's actually one that data supported way to do that.

但這實際上是一種數據支持的方法。

Easily a dozen or more studies in humans on that very topic.

關於這一主題的人體研究多達十幾項。

I used to teach this course at Cold Spring Harbor on career development for scientists,

我曾在冷泉港教授這門關於科學家職業發展的課程、

and there's a lot in there.

裡面有很多東西。

But the two things that are most important, I would say are,

但我認為最重要的兩件事是

find non destructive ways to reset your dopamine and your energy levels,

找到非破壞性的方法來重置你的多巴胺和能量水準、

and do those at least every three days.

並至少每三天做一次。

I used to work really hard on Mondays, really hard on Tuesdays and I would not go in until the afternoon on Wednesdays.

我曾經在週一和週二都非常努力地工作，而在週三，我直到下午才會去上班。

And sometimes not at all.

有時甚至完全沒有。

And then I go in Thursday, Friday and work really, really hard and then not at all on Saturday and then maybe do a little bit of work from home on Sunday.

然後我週四、週五去上班，非常非常努力地工作，週六則完全不工作，週日可能在家做一點工作。

And I was very productive that way.

這樣我的工作很有成效。

Those breaks are absolutely key and it's not encouraged so much in academic or tech or maybe anything now.

這些休息時間絕對是關鍵，現在學術界、科技界或任何領域都不太鼓勵這樣做了。

I hear about so much stress and overwork.

我聽說有太多的壓力和過度勞累。

I say you just do it and let the results and your focus speak the thing that defines you.

我說，你只管去做，讓結果和你的專注力來決定你。

Not how many hours you're in there.

而不是你在裡面呆了幾個小時。

But I realize there's a huge cognitive load and energetic load.

但我意識到，認知負荷和精力負荷都很大。

And for that, I do think these non sleep deep rest protocols are where it comes in really handy.

為此，我認為這些非睡眠深度休息協議真的很有用。

There are at least two faculty I know at Stanford, one who's a so called Howard Hughes investigator and they take two 20 minute naps per day in their office.

我認識的斯坦福大學至少有兩位教師，其中一位是所謂的霍華德-休斯調查員，他們每天在辦公室裡打兩個 20 分鐘的小盹。

When this guy came and visited me years ago when I was at a different university, he took the time that we were supposed to meet in my office and talk about data.

幾年前，當我還在另一所大學時，這傢伙來拜訪過我，他利用我們本該在我辦公室見面的時間談論了數據。

He asked if he could take a nap.

他問能不能小睡一會兒。

And he gave a great talk that afternoon.

當天下午，他做了一場精彩的演講。

So, there you go.

這就是了。

I I do think you have to take control of your schedule and do those things.

我認為你必須控制好自己的日程安排，做這些事情。