与Jim Kwik一起设计你的SMART学习计划

欢迎来到《快速大脑》，为忙碌人士提供的脑力提升小技巧，助你学得更快、成就更多。我是你们的教练吉姆·奎克。解放你的思维。想象一下，如果我们能发挥大脑100%的潜能会怎样？我当时可没嗑药。

Welcome to Quick Brain, bite sized brain hacks for busy people who wanna learn faster and achieve more. I'm your coach, Jim Quick. Free your mind. Let's imagine if we could access 100% of our brain's capacity. I wasn't high.

也没打兴奋剂。就是头脑异常清醒。我清楚知道该做什么以及怎么做。我会功夫。展示给我看。

I wasn't wired. Just clear. I knew what I needed to do and how to do it. I know kung fu. Show me.

欢迎回来，聪明的听众们，这里是《快速大脑》播客，我们将揭示你大脑未开发潜能的秘密。我是主持人吉姆·奎克。今天我们将开启一段特别旅程，用SMART法则来升级你的日常学习计划——S-M-A-R-T。无论你是想在学业上出类拔萃、职场晋升，还是单纯想培养终身学习习惯，这期节目就是为你量身定制的。准备好笔记本，让我们开始聪明学习吧。

Welcome back, brilliant minds, to the Quick Brain podcast where we unlock the secrets to your brain's untapped potential. I'm your host, Jim Quick. And today we are embarking on a special journey to supercharge your daily learning routine using the SMART approach, S M A R T. Whether you're looking to excel in your studies, advance in your career, or simply enhance your lifelong learning habits, this episode is tailored just for you. So grab your notes and let's get SMART about learning.

SMART是个首字母缩写词。S代表具体目标。这是高效学习计划的基础，始于明确性。明确就是力量。具体该怎么做呢？

SMART is an acronym. The S stands for specific goals. The foundation of a potent learning routine, it begins with clarity. Clarity is power. So how do you do this?

首先你要明确学习目标。这很合理对吧？是为了备考？还是想精进或掌握新技能？或者单纯享受个人成长的乐趣？

You want to start by defining what you want to achieve with your learning. That kind of makes sense. Are you preparing for an exam? Are you aiming to get better or master a new skill? Or are you learning for just the joy of personal growth?

无论目标为何，务必清晰化并尽量可量化。能量化才能管理。具体实施建议是：写下目标并分解为每日或每周任务。记住，循序渐进，事半功倍。

Whatever your goal, make sure you make it clear and ideally make it measurable. Whatever you could measure, then you can manage. So how do you go about doing this? I would recommend you write down your goals and you break them down into a daily or maybe weekly objectives. Remember, inch by inch, it's a cinch.

急于求成反而举步维艰。分解目标能降低难度。本周挑战：为当月设定具体学习目标，拆分成周计划。每周日复盘进度并调整。

Yard by yard, it's just too hard. This breakdown makes your goal more manageable, and it makes it less daunting. So here's your tip. This week, I challenge you to set a specific learning goal for the month, then break it into weekly chunks. Each Sunday, you could review your progress and adjust as needed.

记住，没有计划的目标只是愿望。SMART中的M代表管理时间。时间管理确实至关重要，它对构建学习习惯极为关键。你要确保它能融入你繁忙的生活中。

Remember, a goal without a plan is just a wish. The M in SMART stands for manage your time. Time management is really crucial. It's critical in crafting your learning routine. And you want to make sure it fits into your busy life.

如果不做安排，事情就不会发生。日历是你最强大的生产力工具之一。若不提前规划，任务很可能无法完成。那么你该如何为学习分配特定时段？对有些人来说是清晨。

And if you don't schedule it, it's not going to happen. One of your most powerful productivity performance tools you have is your calendar. If you don't schedule it, it's not likely to get done. So how can you dedicate specific times of your day to learning? For some, it's early morning.

对另一些人则是深夜。选择最适合你的方式，坚持才是关键。你也可以运用我们在课程和播客中提到的工具，比如番茄工作法——短时间专注学习后短暂休息，恢复精力，保持思维敏捷。这能让大脑保持新鲜感，更易吸收新知识。

For some, it's late evening. Choose what works best for you. Consistency is key. You could also use tools that we talk about in our courses and other podcast episodes, like the Pomodoro Technique, where you study in short bursts followed by brief brain breaks to recover, to refresh, to be able to rebound. This keeps your mind fresh and more receptive to new information.

快速小贴士：设定25分钟计时器，全神贯注于学习任务。这虽是常识，却非普遍实践。计时结束后休息5分钟，如此重复四次后再进行较长时间休息。你会惊讶于自己能在不感到压力的情况下完成多少任务。

So here's a quick tip: set a timer for twenty five minutes and focus solely on your learning task. It's common sense, but it's not always common practice. After the timer goes off, take a five minute brain break, and you can repeat this four times. Then take a longer break. You'll be amazed at how much you can accomplish without feeling overwhelmed.

SMART中的A代表安排环境。你的周遭会极大影响学习效果与效率，对吧？外在世界是内在世界的映射。整理外部事物，内心自会清明。

The A in SMART stands for arrange your environment. Arrange your environment. Your surroundings can significantly impact your learning effectiveness and efficiency, right? Your external world is a reflection of your internal world. You organize things on the outside and it gets clear on the inside.

打造专属学习空间，尽可能减少可控干扰。可以是家中的书桌、图书馆、办公室，甚至安静的咖啡馆。确保环境光线充足，配备必要学习用品，且利于专注。舒适度很重要——不适感（如太热、太吵）会分散注意力。本周建议：花时间整理你的学习空间。

Create a dedicated learning space that ideally is just free from distractions as many as you could mitigate and control. This could be, let's say, a specific desk in your home, or you're at the library, you're at the office, or even maybe a quiet coffee place. And make sure you ensure that your learning environment is ideally well lit, it's equipped with necessary supplies for your learning journey, and it's conducive to concentration. Comfort matters as it allows you to focus longer because if you're not comfortable, you might be distracted because it's too hot, too noisy, and so on. Your quick tip this week: invest some of your time to declutter and organize your learning space, your study space.

整洁环境等于清醒头脑。像近藤麻理惠那样整理思绪。让学习区域成为你真正期待驻留的地方。SMART中的R代表强化。你是否厌倦了被无尽待办事项压得喘不过气？

A tidy environment equals a tidy mind. So Marie Kondo, your mind. Make your learning area a place that you actually look forward to spending time in. The R in SMART is reinforce. Are you tired of constantly feeling overwhelmed by your never ending to do list?

你是否苦于一天中没有足够的时间完成所有任务？但如果我告诉你，有一种解决方案能帮你重新掌控时间、专注力和工作效率呢？我想向你介绍“高效速成法”。这个为期十天的课程旨在为你提供经过验证的策略，帮助你在不精疲力竭的情况下用更少时间完成更多工作。所以，如果你准备好学会充分利用你的时间、任务和生活，那就别再等待了。

Do you struggle to find enough hours in the day to accomplish everything you need? But what if I told you there's a solution that can help you take back control of your time, your focus, your productivity. I'd like to introduce you to quick productivity. This ten day course is designed to provide you with the proven strategies you need to get more done in less time without burning out. So if you're ready to learn to get the most out of your time, your tasks and your life, then don't wait any longer.

点击下方链接了解更多信息，立即锁定你的名额和访问权限。你在强化什么？你通过工具强化学习。利用工具和资源来增强记忆、加速学习和理解。你可以整合多种学习工具。

Click the link below to learn more and secure your spot and your access right now. What are you reinforcing? You reinforce learning with tools. Utilize tools and resources to enhance your retention and accelerate your learning and comprehension. You can incorporate a variety of learning tools.

你可以使用闪卡、思维导图，或是能巩固学习内容的教育类应用。不要回避利用科技优势——教育视频、播客，甚至AI或互动模拟技术都可能让你的学习生动起来。快速小贴士：不妨试试专门做间隔重复的应用。

You could use flashcards, you could use mind maps, educational apps that reinforce your study material. Don't shy away from using technology to your advantage. Educational videos, podcasts, there might be AI or some interactive simulations. It could help bring your learning to life. So a quick tip, experiment with an app maybe that specializes in space repetition.

这个月就可以实践。这种技术通过逐步延长复习已学内容的时间间隔，利用心理学上的间隔效应。像Anki（A-N-K-I）这类闪卡应用就很不错。但最好的应用是你实际会用的那个，明白吗？

You can do that this month. This technique involves increasing the intervals of time between subsequent review or previously learned material to exploit the psychological spacing effect. There's flashcard apps like Anki, A N K I, and others. The best app is the app that you're gonna use. Okay?

遗憾的是，没有现成的应用能替代这个终极科技——你的大脑。所以最后要确保做到SMART原则中的T（追踪）。你需要反思学习进程，T代表追踪并反思你的进步与学习历程。再次记住：能被衡量的才能被管理。

Now, unfortunately, there's no app for this, but this is the ultimate technology, which is your brain. So make sure also, finally, the T in SMART is track. You want to reflect on your progress. So T stands for track and reflect on your progress, on your learning journey. Remember again, what gets measured gets managed.

具体怎么做？我建议坚持写学习日志。每周结束时记录所学内容、新发现、研究课题、重大顿悟时刻、应用计划、遇到的挑战以及改进方向。反思进程的作用你知道吗？

How can you do this? I recommend always keep a learning journal. At the end of each week, you could write down what you've learned, what you've discovered, what you're studying, what are your big ahas, how are you gonna use it? What did you find challenging and what could be improved? Reflecting on your progress, you know what it does?

它能让你珍视自己的成就，可以为此庆祝；也能发现不确定的领域，或许需要投入更多时间和精力。今日快速建议：今晚睡前花5-10分钟记录今天学到的内容。

It helps you appreciate your achievements. You could celebrate them. You could identify areas where you're uncertain. Maybe you need to put more time and focus. So your quick tip for this is maybe tonight before you go to bed, just take five, ten minutes to journal about what you learned today.

你可以和孩子们一起做这件事。你可以问问他们今天学到了什么。每天这样做，到周末时回顾记录，就能看到进步，监测自己的成长。对我来说，这才是最激励人心的，对吧？你在不断前进。

You can do this with your kids. You could ask them what they learned today. Do this daily, and at the end of the week, you can review your entries to see your progress, to be able to see and monitor your growth. And for me, that's the most motivating thing, right? You're advancing.

你正在取得进展。看着知识不断扩展会激励你。以上就是全部内容。我想保持简短。S M A R T（注：智能目标原则）。

You're making progress. It's motivating you to see your knowledge to expand. So that's a wrap. I wanted to keep this quick. S M A R T.

这是建立高效学习习惯的聪明方法。记住，学习成功的关键不仅在于学什么或学多少，更在于如何学习，对吧？这个元学习领域——关于如何学习科学与艺术的学问。运用这些策略，你就能踏上更高效、更充实的学习之旅。想了解更多信息，可以查看我们的课程。

This is a smart approach to building an effective learning routine. And remember, the key to success in learning isn't just about what or how much you study, but think about how you study, right? This whole area of meta learning, the science and art of learning how to learn. You can implement these strategies and you'll be well on your way to a more productive, a more fulfilling learning journey. If you want more information on this, you could go and look at our courses.

只需访问jimquick.com/bundle。再说一次，jimquick.com/bundle。我们准备了包含速读、记忆力提升等内容的特别套装，让你能用一半时间学会任何知识。感谢收听《快速大脑》播客。别忘了订阅并与终身学习者伙伴分享本期内容。

Just go to jimquick.com/bundle. That's jimquick.com/bundle. And we put together a special package that incorporates speed reading, memory improvement, and more to be able to learn anything in half the time. So I want to thank you for joining me on the Quick Brain podcast. Don't forget to subscribe and share this episode with a fellow lifelong learner.

请持续学习，保持好奇心，在下期节目之前，愿你们突破极限。

So keep learning, stay curious, and until next time, be limitless.