where they separated a class into two groups.

研究者將一個班級分成兩組。

The researchers had each group take notes for a class in two different ways.

兩組學生分別用一種方法為同一堂做筆記。

The first group was told to take notes by hand. You know the old-school method with a pen and paper,

第一組是手寫筆記，也就是最傳統的用紙筆寫筆記。

which was met with a lot of groans and complaints because...

大家都抱怨連連，因為...

Well, it requires a lot of effort. It's time-consuming and it cramps up your hands.

這很費工，要花很多時間，而且會寫到手抽筋。

The second group was told to take notes by typing it out on their laptop or phone or whatever device.

第二組可使用筆電、手機或其他設備打字做筆記

Which was a far more efficient way of note-taking.

這種筆記方式相對更有效律。

In fact, the second group on average ended up with twice the amount of notes after each class,

事實上，第二組同學平均每節上課做的筆記內容量高達兩倍...

compared with the pen and paper group.

跟第一組用紙筆的筆記量相比。

Now the purpose of this study was to figure out what method of taking notes would allow you to remember more of what was being taught.

這個研究目的，是找出哪種筆記方法可以讓你記住更多學習的內容。

So at the end of the semester the researchers looked at the overall test scores for all of the students in this class.

到了學期末，研究者觀察這門課所有同學的成績。

And to their surprise, the kids who took notes by hand using the old-school pen and paper method,

他們驚訝的發現，用手寫做筆記的同學成績，

scored twice as well as the kids who used their laptops. That's a lot.

比用電腦做筆記的同學分數高出一倍，這個差距非常大。

And at first the researchers thought, okay, maybe having this group take notes by hand somehow prompted them to study a bit more outside of class.

起初，研究者認為可能是因為用手寫做筆記，促使他們想在課外時間多複習課業。

So they conducted this study two more times.

所以他們又進行了兩次實驗。

One time they tested each group immediately after class so they had no time to study.

一次是在下課後立即給兩組同學考試，讓他們沒有多餘的時間複習；

And the second time they gave a surprise test to each group only a week after they took notes.

第二次是做完筆記的隔周，對兩組同學進行突襲考試。

And both times, the kids who took notes by hand scored about twice as well as the kids who typed out their notes.

這兩次考試，手寫筆記的同學分數，都比打字做筆記的同學分數高出一倍。

What they discovered in this experiment, is what I would like to call the "effort principle".

這個實驗告訴我們所謂的「努力原則」。

Essentially, the more effort you put into recording a piece of information, the better you will retain it.

簡單來說，當你越費力去紀錄一段訊息，你會記得越久。

And I believe that this is a concept that has a lot of value in the world of self improvement.

我相信，這個概念對於自我提升來說，非常有價值。

See, one of the biggest issues with self improvement is the fact that there's so much information out there.

自我提升的最大困難，就是外面的資訊過多。

There are hundreds of thousands of books, videos and podcasts.

有成千上萬的書籍、影片和 Podcast

But it doesn't matter how much time you spend consuming this information,

不論你花多少時間去接觸這些資訊

because if you're not remembering any of it and internalizing the lessons, there's no point.

如果你無法記住、並且消化理解，其實一點意義也沒有。

Now, I know, I know I'm someone who advocates listening to audiobooks a lot.

我知道我知道，我很提倡有聲書

I tell you guys to do it all the time.

我一直告訴你們要多聽有聲書。

But to be honest, I don't think just listening to audiobooks is ideal. It's too easy.

但說實話，聽有聲書並不是最理想的學習方式。它太輕鬆了。

It doesn't require that much effort. In fact, back in the day I would often find myself listening to an entire book.

不需費什麼力。事實上，過去當我聽完一本書

And just one or two week later barely remembering any of the key concepts.

大約一兩周後，我就想不起來書上的任何重點。

So today I want to show you a sort of note-taking mini habit that I created over the years,

所以今天，我想跟你分享我多年養成的記筆記小習慣。

that has allowed me to retain most of the key lessons from the books that I listen to.

這幫我記住有聲書大部分的重點。

Quick little side tangent. If you are interested in building habits, we do have a new program.

快速插播一下，如果你對養成習慣有興趣，我們有一個新的講座。

"The habit builder challenge" that teaches you exactly how to do that.

叫做「習慣養成者挑戰」，教你如何養成習慣。

We sold out all of the seats in just a week and the program has been extremely successful so far.

我們名額在一周內就賣完了，到目前為止這個講座非常成功。

So if you want to gain access to this program the next time we run it,

如果下次你也想參與這個講座，

all you have to do is click on the link in the description box below to sign up for the waiting list.

你只要點擊下方的訂閱鍵連結，然後註冊到等候列表上。

Now back to the topic at hand.

現在回到正題。

The note-taking mini habit is essentially this.

記筆記的小習慣就是這個。

See I carried these little water proof notebooks with me.

我會隨身攜帶防水的小筆記本。

They are a bit smaller than my phone which makes them very easy to carry around.

它們比我的手機再小一點，因此很方便隨身攜帶。

And whenever I'm listening to a book and I come across an "aha-moment", basically a moment where the gears in your head click.

每當我聽一本書，並且靈光乍現的時候，也就是當你腦裡的齒輪喀擦一聲...

And something just makes a whole lot of sense to you.

你突然想通了很多事情。

Something that you know is a game changer that you should really remember.

你知道你必須要記下這個關鍵的事物。

When that happens, I will put in some effort to record that lesson down.

這種情況發生時，我會多花點心思把內容記錄下來。

For example, a couple of weeks ago, I was listening to "Can't Hurt Me" by David Goggins at the gym.

舉例來說，幾個禮拜前，我在健身房聽 David Goggins 的《不能傷害我》，

And I came across an aha-moment when he talked about what he likes to call the "cookie jar method".

當他談到「餅乾罐方法」的時候，我靈光乍現。

The moment I heard about this method, I thought to myself.

當我聽到這個方法時，我告訴自己...

"Wow, this is some powerful stuff. I need to remember this."

「哇，這是很有用的概念，我必須記住它。」

So I put down my weights. I paused the audio book. I pulled out my little notebook and pen and I wrote down cookie jar method.

所以我放下舉重，暫停有聲書，拿出我的小筆記本和筆，寫下「餅乾罐方法」。

And I proceeded to write a short little summary about what it was.

我還進一步寫下一段這個方法的摘要。

And after doing that I rewinded the audio by a couple of minutes.

之後，我把音檔倒帶幾分鐘。

Just so I could listen to that part again.

好讓我可以再聽一次。

If you take a look at this incident. I'm putting in maybe 10, 20 times more effort into digesting this one piece of information,

仔細看這件事，我投入 10 到 20 倍的努力來消化這段資訊

as compared to if I just listen to it on the audiobook.

相較於只是單純地聽這本有聲書。

And because of that, that lesson has stuck with me ever since.

正因為這些苦工，從那時我就一直記得這個知識。

And to top it all off, when I really, really want a lesson to stick with me,

最後，當我真的很想記住一個概念的時候

I'll actually go out of my way and put in even more effort, by bringing it up in a conversation soon after.

我會為此付出更多努力--我會跟朋友以此為聊天的話題。

I have some friends that are interested in self-improvement and when we're just hanging out,

我有很多朋友喜歡自我提升，所以當我們在一起的時候

I'll talk about some of the new concepts I've come across recently.

我會聊一些最近學到的新概念。

The moment you re-teach what you've learned, you're putting in additional effort,

當你解釋你學到的東西時，你正在付出額外的努力

which will cause you to retain the information even more.

這會讓你記得更久。

This episode's brought to you by... you guessed it, audible.

如同你猜到的，這一集是由 Audible 提供的。

Now that you know about the effort principle, you still have to read books in order to find powerful lessons that are even worth remembering.

現在你已經知道努力原則，你仍然要持續大量閱讀來找出值得記住的事物。

This is where audible comes in.

這時就輪到 Audible 登場了。

Audible allows you to find powerful lessons in places where you normally wouldn't be able to pull out a physical book.

Audible 讓你在不適合閱讀實體書本的情境下，還是能獲取很棒的知識。

I listen to the audio books when I'm commuting on long flights,

我常聽有聲書：坐長途飛機時

when I'm eating by myself and when I'm working out.

一個人吃飯時、或是健身時。

Go to www.audible.com/improvementpill or text "improvementpill" to 500500 to get started today. You will get one free audible book of your choice, and two free audio originals every single month.

請到 www.audible.com/improvementpill，或是發簡訊「improvementpill」到 500500，就能馬上開始使用。你可以免費選一本有聲書，每月還會獲得兩集原創的有聲節目。

Of course, I recommend you guys to check out "Can't Hurt Me" by David Goggins. It is a very powerful book jam-packed with powerful lessons that we should all remember.

當然，我非常推薦你們去讀 David Goggins的《不能傷害我》。書裡有很多值得記住的豐富知識。

So, definitely check that out. Besides that, guys, stay tuned.

一定要去看一下，另外，請隨時關注我們的頻道。