Name: 如何像海綿一樣吸收課本知識 (How To ABSORB TEXTBOOKS Like A Sponge)
Uploaded: 2025-04-26T10:41:06.000Z
Duration: 17 min 28 s

情態助動詞 A2

I've been a learning coach for over a decade and in this video I'll show you how you can absorb textbooks like a sponge.

我已經做了十多年的學習教練，在這段視頻中，我將向你展示如何像海綿一樣吸收課本知識。

未來簡單式

I'll teach you a four part method that allows you to learn, remember and use any new information in a way that feels effortless.

我將教你一個由四個部分組成的方法，讓你在學習、記憶和使用任何新資訊時都感覺毫不費力。

動名詞

This method works by overcoming a biological barrier that's hardwired into our brain that actually prevents it from absorbing new information more quickly in the first place.

這種方法的原理是克服大腦中固有的一種生物障礙，這種障礙實際上阻礙了大腦更快地吸收新資訊。

So we need to address this barrier first if we want to make any progress.

是以，如果我們想取得任何進展，就必須首先解決這一障礙。

那麼，這種生物屏障是什麼呢？

Researchers have actually found that there seems to be a limit on how much new information your brain can store at any given time.

實際上，研究人員發現，大腦在任何時候能存儲多少新資訊似乎是有限制的。

In learning science this process of taking information and then storing it into our memory is called encoding.

在學習科學中，這種獲取信息並將其存儲到記憶中的過程被稱為編碼。

If someone's able to learn information like a sponge and hold onto all of this information in their memory, you're basically saying this person has really good encoding.

如果一個人能夠像海綿一樣學習資訊，並將所有這些資訊牢牢記在記憶中，那麼基本上可以說這個人的編碼能力非常強。

Whenever we encode new information we think that your brain is probably physically remodeling itself at a microscopic level.

每當我們編碼新資訊時，我們認為你的大腦可能正在微觀層面上進行物理重塑。

And so one theory is that our brain has an inbuilt defense mechanism that stops it from making too many changes too quickly in case some of those changes are harmful to us.

是以，有一種理論認為，我們的大腦有一種內在的防禦機制，可以阻止它過快地做出過多的改變，以防其中一些改變對我們有害。

After all the human brain did not adapt to learn this much information in one go.

畢竟，人類大腦並不適合一次性學習這麼多資訊。

So that feeling you get when you're reading something really dense and really detailed and you feel overwhelmed and you feel like that information is just leaking out of your brain and you cannot hold onto it.

所以，當你閱讀一些非常密集、非常詳細的內容時，你會有一種不知所措的感覺，你會覺得這些資訊就像從你的大腦中洩露出來一樣，你無法抓住它。

That's basically you realizing the biological limit of your brain.

這基本上就是你意識到了大腦的生理極限。

So while it is difficult to increase the raw power of your brain, there are some things that we can do that help our brain process this new information which makes encoding easier.

是以，雖然很難提高大腦的原始能力，但我們可以做一些事情來幫助大腦處理這些新資訊，從而使編碼變得更容易。

And doing these things is the trick to faster encoding and absorbing information like a And there are three things that I want you to remember.

做這些事情是快速編碼和吸收資訊的訣竅，我希望你們記住三件事。

Your brain finds it easier to encode information when these three things are met.

當這三點得到滿足時，你的大腦會發現更容易對資訊進行編碼。

When all three of these conditions are met, your brain is able to encode more easily and more quickly.

當這三個條件都滿足時，你的大腦就能更容易、更快速地進行編碼。

Intention just means literally wanting and trying to understand and remember something.

意圖只是指字面上想要並試圖理解和記住某件事情。

Reading this book without even intending or trying to learn it means that it's going to be less effective than trying to learn it.

讀這本書而不打算學、不嘗試學，就意味著比嘗試學的效果要差。

Relevance is how important we think this new information is.

相關性是指我們認為這一新資訊有多重要。

And there are two ways it can be relevant.

It can be relevant because it influences and impacts something we already know or it influences and impacts other new pieces of information that we're learning.

它之所以相關，是因為它影響和衝擊了我們已經知道的東西，或者它影響和衝擊了我們正在學習的其他新資訊。

And familiarity is about how similar what you're learning now is with what you already know.

而熟悉程度是指你現在學習的內容與你已經掌握的內容的相似程度。

When you are intending to learn something and it feels significant and impactful to something else and it is familiar to what you already know, then this is easier for your brain to store into your memory.

當你打算學習某樣東西時，如果感覺它對其他事物有意義和影響，而且它與你已經知道的東西很熟悉，那麼大腦就會更容易將其存儲到記憶中。

You can remember these three points with the mnemonic I remember fast.

您可以用 "我記得很快 "這個記憶法記住這三點。

Normally, when we're trying to learn something, we only control our intention.

通常情況下，當我們努力學習時，我們只能控制自己的意圖。

When we're struggling to learn or remember something, we just try to remember it harder.

當我們在努力學習或記憶某些東西時，我們就會努力去記住它。

Whether something is relevant or familiar is almost just up to luck.

至於是相關還是熟悉，幾乎只能看運氣了。

Sometimes what we're learning might seem more familiar and may seem more relevant and sometimes it doesn't.

有時，我們所學的東西可能看起來更熟悉，看起來更相關，但有時卻並非如此。

And especially when you're reading from something like a thick textbook, often the details are very dense and it's hard to see how this is relevant.

尤其是當你閱讀厚厚的教科書時，細節往往非常密集，你很難看出這是如何相關的。

而且大部分都是新的和陌生的。

And so because we are only trying to increase our intention and we rarely ever try to increase the relevance or try to increase familiarity, there is a hard limit on how much we can encode and how quickly we can do it.

是以，由於我們只是試圖增加我們的意圖，而很少試圖增加相關性或增加熟悉度，是以我們的編碼量和編碼速度都受到了嚴格限制。

Now you may ask, but Justin, how can we make something more relevant and more familiar if we're learning it for the first time and we just don't see how it's relevant?

你可能會問，賈斯汀，如果我們是第一次學習，而且我們不知道它是如何相關的，我們怎樣才能讓它更相關、更熟悉呢？

The answer is by using this four-part method.

答案就是使用這個由四個部分組成的方法。

You can remember this method with the acronym L2R2.

您可以用縮寫 L2R2 來記住這種方法。

Now if you're not familiar, the word layman means to describe something really simply without using special terminology.

現在，如果你還不熟悉，"外行 "這個詞的意思是不使用專門術語，非常簡單地描述某件事情。

So if I said to you, active learning involves higher intrinsic cognitive load, that's hard to understand unless you're really familiar with this topic.

是以，如果我對你說，主動學習會帶來更高的內在認知負荷，除非你對這個話題非常熟悉，否則很難理解。

The layman's explanation for it would be effective learning means thinking harder.

通俗的解釋是，有效的學習意味著更努力地思考。

The first part of this method is for any new information you're learning, especially if it's dense and it doesn't just have to be in a textbook, it could be reading journal articles, it could be lecture slides, whatever you're trying to learn, try to learn it in just layman's terms.

這個方法的第一部分是針對任何你正在學習的新資訊，尤其是密集的資訊，不一定非得是教科書上的內容，可以是閱讀期刊文章，也可以是講座幻燈片，不管你想學什麼，都儘量用通俗易懂的語言來學習。

Remove all the terminology, anything that's tricky or complicated to understand, rewrap it in a way that you could explain it to an average everyday person.

去掉所有專業術語，任何晦澀難懂或複雜的東西，用一種普通人也能理解的方式重新包裝。

Taking the time to learn something in layman's terms first dramatically improves your ability to learn and understand this new topic.

先花時間用通俗易懂的語言來學習一些知識，會大大提高你學習和理解這一新課題的能力。

This is because learning it in layman's terms increases our familiarity.

這是因為用通俗易懂的語言來學習可以增加我們的熟悉程度。

We are not familiar with all this new terminology and all these dense new concepts.

我們並不熟悉所有這些新術語和密集的新概念。

We don't know what this new detail means and why we need to learn it.

我們不知道這個新細節意味著什麼，為什麼我們需要學習它。

But by turning it into simple language and simple ideas that we're already familiar with, it also becomes easier to see how this can influence and impact something else.

但是，通過將其轉化為我們已經熟悉的簡單語言和簡單想法，我們也就更容易理解它如何影響和衝擊其他事物。

In other words, by making it more familiar, it also makes it easier for us to see how it is relevant.

換句話說，通過讓我們更加熟悉它，也讓我們更容易發現它的相關性。

那麼，如何才能做到這一點呢？

When you first go to open up a new chapter and you're reading through, point out and look at the headings and the bold words first.

當你第一次打開一個新章節並通讀時，先指出並查看標題和粗體字。

Scan and skim through everything that you need to learn and actually pick out what you think are the most important key concepts and write them out separately.

掃描和略讀你需要學習的所有內容，並實際挑選出你認為最重要的關鍵概念，將它們分別寫出來。

Then, and this is really easy these days, just go to your favorite AI program and say, I am learning this topic.

然後，如今這真的很簡單，只需進入你最喜歡的人工智能程序，說 "我正在學習這個主題"。

Here are the key words that I will have to learn about.

Explain these to me in layman's terms so it is simple for me to understand.

用通俗易懂的語言向我解釋一下，讓我簡單明瞭。

This entire process can take you less than 10 minutes and after 10 minutes, this chapter will suddenly feel very approachable and very familiar to you.

整個過程不會超過 10 分鐘，10 分鐘後，你會突然覺得這一章非常平易近人，非常熟悉。

You will feel ready to go and learn about each of these concepts because you already understand how they work at a simple level.

你會覺得自己已經準備好去學習這些概念中的每一個，因為你已經瞭解了它們在簡單層面上的工作原理。

Another tip is to use something like Google Images for any keywords that represent a process or a cycle or a sequence of events or a framework.

另一個小竅門是使用谷歌圖片等工具，搜索任何代表一個過程、一個週期、一連串事件或一個框架的關鍵詞。

Type them into Google and then go straight to Google Images and just look for images that seem simple to understand.

在谷歌中輸入這些內容，然後直接進入谷歌圖片，尋找那些看起來簡單易懂的圖片。

This is leveraging off of our visual processing ability, which is tens of thousands of times more efficient than our reading ability.

這是利用我們的視覺處理能力，其效率是我們閱讀能力的數萬倍。

Simply seeing an image of a concept being explained can help us to understand it much more efficiently than even a really simply explained AI generated summary.

只需看到一個概念被解釋的影像，就能幫助我們更有效地理解它，甚至比真正簡單解釋的人工智能生成的摘要更有效。

One thing I always try to do as much in layman's terms as possible is teaching you about learning science and one place that you can see me trying to do this is in my free weekly newsletter where I share tips and tricks and techniques like the ones I'm sharing with you now, but to your inbox every single week.

我一直在努力做的一件事，就是儘可能用通俗易懂的語言向你傳授學習科學的知識，你可以在我的每週免費時事通訊中看到我在努力做到這一點，我在通訊中分享的技巧、竅門和技術，就像我現在與你分享的一樣，但每週都會發送到你的收件箱中。

I take the things that I wish I had known that made a difference to my learning efficiency over the years and I distill them into these quick emails that you can read in three to five minutes in layman's terms, but potentially saving you dozens of hours a month through just efficiency.

我把我多年來希望自己知道的、能提高學習效率的東西，提煉成這些快速電子郵件，用通俗易懂的語言，三五分鐘就能讓你讀完，但卻有可能通過提高效率，每月為你節省幾十個小時。

Again, if you're interested, it's completely free.

同樣，如果你感興趣，它也是完全免費的。

But anyway, that was the first L, learning it in layman's first.

但不管怎麼說，這是第一個 L，先從外行學起。

Once you've done this, you should move on to the second L.

做完這些後，您就可以進入第二個 L。

Layering your learning is one of the most powerful methods you can use.

分層學習是最有效的方法之一。

When you're covering really dense information, like in a textbook, like reading a journal article, it's really difficult to get all of that information in in one go.

當你涉及到非常密集的資訊時，比如教科書，比如閱讀期刊文章，要一次性獲取所有資訊真的很難。

Even when you have gone through a layman's explanation of it, it can be easily overwhelming, but only if you learn it the way it tells you to.

即使你通過外行人的解釋，它也很容易讓你不知所措，但前提是你必須按照它告訴你的方式來學習。

Layering your learning is about you taking control of how you think this information will make sense for you and your brain.

分層學習是指你要控制你認為這些資訊對你和你的大腦的意義。

All you do is when you're reading through it, deliberately look for the things that feel more relevant or feel more familiar to you.

你所要做的，就是在閱讀時，刻意尋找那些你覺得更相關或更熟悉的內容。

Spend time trying to learn and understand and connect that information.

花時間努力學習、理解和連接這些資訊。

And if you read something that you can't see how it's relevant, it's very detailed, it's very unfamiliar, and you're struggling to see how it connects with anything else, just skip it and put a little sticky note next to it, note it down somewhere so you can come back to it later.

如果你讀到的東西你看不出有什麼相關性，很詳細，很陌生，你也很難看出它與其他東西有什麼聯繫，那就跳過它，在旁邊放一個小便籤，記在某個地方，這樣你以後就可以再回來看它了。

Go through your chapter or your readings with this mindset, picking out the parts that are relevant and then building your knowledge first with what is already relevant and familiar, and then go back to the parts that you skipped.

帶著這種心態去閱讀你的章節或讀本，挑出相關的部分，然後先用已經相關和熟悉的部分來構建你的知識，然後再回頭看你跳過的部分。

Now the magical thing happens, which is that those things that you didn't see why they're relevant, they were very unfamiliar, you didn't see how they connected the first time around.

現在，神奇的事情發生了，那就是那些你不知道為什麼它們相關的東西，它們非常陌生，你第一次並沒有看到它們是如何聯繫在一起的。

It might have taken you 15 minutes to figure out that paragraph.

你可能花了 15 分鐘才想出這一段。

When you look at it now, it's going to be much easier because you have more information about the topic now, you're one step closer to expertise than you were before.

當你現在看這個問題時，會容易得多，因為你現在掌握了更多關於這個主題的資訊，你比以前更接近專業知識了。

Anything complicated is just a lot of simple things put together.

任何複雜的事情都是由許多簡單的事情組合而成的。

If it feels complicated, it just means you don't know all the simple things yet.

如果感覺很複雜，那只是說明你還不知道所有簡單的事情。

So instead of trying to figure it out now, just learn the simple things first and come back to it.

是以，與其現在就想弄明白，不如先學會簡單的東西，然後再回來研究。

Layering your learning massively increases how relevant what you're learning is and it ensures that you're not wasting time right now on something that you should just come back to later.

分層學習大大提高了學習的相關性，確保你不會把時間浪費在那些應該稍後再學的東西上。

So that's the L2 and now we move on to the R2 of this four-part method.

這就是 L2，現在我們進入四部曲中的 R2。

The first R stands for relevance framing.

Effective learning is like solving a jigsaw puzzle.

You're getting new information from a lecture or an article or a textbook, wherever, and you're looking at this new information, trying to see it, trying to understand it, and asking yourself, where does this fit in the big picture of the jigsaw puzzle I'm building, aka the knowledge I'm trying to build?

你從講座、文章或教科書中獲得了新資訊，你正在審視這些新資訊，試圖看清它，試圖理解它，並問自己：這在我正在構建的拼圖（也就是我試圖構建的知識）的大畫面中處於什麼位置？

When you find the right place for it to fit, it helps to complete the big picture.

當你找到合適的位置時，它就會幫助你完成整個畫面。

When you find the wrong place, it means that the picture becomes incomplete, inaccurate.

如果找錯了地方，就意味著畫面變得不完整、不準確。

And if you don't know where it fits and you're just trying to hold on to it, that's the stuff that you inevitably just forget.

如果你不知道它適合在哪裡，只是想抓住它不放，那麼這些東西就會不可避免地被你遺忘。

Now the problem is that, like I said before, most of the time we're just thinking about increasing our intention.

現在的問題是，就像我之前說過的，大多數時候，我們只是在考慮增加我們的意圖。

We're not actively thinking about how we can make this new information, each new jigsaw piece, more relevant and more familiar.

我們沒有積極思考如何讓這些新資訊、每一塊新拼圖變得更相關、更熟悉。

So this is kind of like two people solving a jigsaw puzzle, one person, all they do is pick up pieces out of the board, look at it, and then just throw it at this other person who desperately has to see where this fits constantly.

是以，這就像是兩個人在拼圖，其中一個人所做的只是從棋盤上撿起碎片，看一看，然後就把它扔給另一個人，而另一個人則拼命要看這塊拼圖到底拼到哪裡去了。