385. 最佳的学习心理学技巧

这是iHeart播客。

This is an iHeart podcast.

百分百真人制作。

Guaranteed human.

都是好人。

Good people.

最近怎么样？

What's up?

最近怎么样？

What's up?

这是奎斯特洛夫。

It's Questlove.

最近，我有幸与女演员兼制片人杰米·李·柯蒂斯进行了一次深入对话，从日常习惯到康复经历，从真实谎言到那支杰尔曼·杰克逊的音乐视频。

So recently, I had the incredible opportunity to have a real conversation with, actress and producer Jamie Lee Curtis from routines to recovery, true lies, and a certain Jermaine Jackson music video.

杰米真实而坦率，这正是我非常钦佩她的一点。

Jamie's real and raw, and it's something I really admire about her.

我非常高兴，67岁的我能够成为掌权者，并且拥有这个年龄所赋予的视角，能够真正将这一切置于上下文中理解。

I am so happy that I'm the head bitch in charge at 67, that I have the perspective that I have at my age to really be able to put all of this into context.

请在 iHeartRadio 应用、Apple 播客或您收听播客的任何平台收听《Questlove Show》。

Listen to the Questlove Show on the iHeartRadio app, Apple Podcast, or wherever you get your podcasts.

我是贝利·泰勒，欢迎收听《It Girl》。

I'm Bailey Taylor, and this is It Girl.

这个播客致力于深入探讨当下塑造文化的女人。

This podcast is all about going deeper with the women shaping culture right now.

是的，我们会谈论风格与成功，但也会讨论背后的压力、期望以及真正的努力。

Yes, we will talk about the style and the success, but we are also talking about the pressure, expectations and the real work behind it all.

作为一名行业中的女性，你总是被低估，因此你必须付出额外的努力，同时不妥协自己的本真与原则。

As a woman in the industry, you're always underestimated so you have to work extra hard in a way that doesn't compromise who you are and your integrity.

我知道，我常常像一个沉默的忍者。

Know, I like to say I was kind of like a silent ninja.

请在 iHeartRadio 应用、Apple 播客或您收听播客的任何平台收听《It Girl with Bailey Taylor》。

Listen to It Girl with Bailey Taylor on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

准备好了

Ready

想换个角度了解一级方程式吗？

for a different take on Formula One?

不妨听听《No Grip》，这档新播客深入探讨赛车界最受追捧赛事的文化。

Look no further than No Grip, a new podcast tackling the culture of motor racing's most coveted series.

加入我，莉莉·赫尔曼，一起探索F1中鲜为人知的角落，包括最后一位参加F1比赛周末的女性的故事、近期F1爱情小说的兴起，以及过去七十多年里让F1成为一场迷人而奢靡的混乱盛宴的种种失误、丑闻和八卦。

Join me, Lily Herman, as we dive into the underexplored pockets of f one, including the story of the woman who last participated in a Formula one race weekend, the recent uptick in f one romance novels, and plenty of mishaps, scandals, and sagas that have made Formula one a delightful, decadent dumpster fire for more than seventy five years.

在iHeartRadio应用、Apple Podcasts或您常用的播客平台收听《No Grip》。

Listen to No Grip on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

我是克莱顿·内卡德。

I'm Clayton Neckard.

2022年，

In 2022,

我是ABC电视台《单身汉》的主角。

I was the lead of ABC's The Bachelor.

但问题是。

But here's the thing.

真人秀粉丝们讨厌他。

Bachelor fans hated him.

如果我能按下一个按钮

If I could press a button

然后让一切重来，我会的。

and rewind it all, I would.

就在那时，他的生活发生了令人不安的转折。

That's when his life took a disturbing turn.

一夜情最终上了法庭。

A one night stand would end in a courtroom.

媒体来了。

The media is here.

这个案子已经爆红了。

This case has gone viral.

约会合同。

The dating contract.

同意和我约会，但我同时要起诉你。

Agree to date me, but I'm also suing you.

我从未见过这样的事情。

This is unlike anything I've ever seen before.

我是斯蒂芬妮·杨。

I'm Stephanie Young.

在 iHeartRadio 应用、Apple 播客或你收听播客的任何平台收听《被爱囚禁》。

Listen to Loved Trapped on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

半夜里，萨斯琪在迷糊中醒了过来。

In the middle of the night, Saskia awoke in a haze.

她的丈夫迈克正在用笔记本电脑。

Her husband Mike was on his laptop.

他屏幕上的内容将永远改变萨斯琪的一生。

What was on his screen would change Saskia's life forever.

我说了，你需要告诉我

I said I need you to tell

你到底在做什么。

me exactly what you're doing.

那一刻，面具立刻脱落了。

And immediately, the mask came off.

你本该是安全的。

You're supposed to be safe.

那是你的家。

That's your home.

那是你的丈夫。

That's your husband.

在iHeartRadio应用、Apple Podcasts或你收听播客的任何平台收听《背叛》第五季。

Listen to betrayal season five on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

大家好。

Hello, everybody.

我是杰玛·斯派克，欢迎回到《二十岁的心理学》播客，在这里我们将探讨二十岁期间最重要的变化、时刻与转折，以及它们对我们的心理意味着什么。

I'm Jemma Spike, and welcome back to the psychology of your twenties, the podcast where we talk through the biggest changes, moments, and transitions of our twenties and what they mean for our psychology.

大家好。

Hello, everybody.

欢迎回到节目。

Welcome back to the show.

欢迎回到播客。

Welcome back to the podcast.

很高兴你们再次回来，继续和我们一起剖析二十岁的心理学。

It is so great to have you here back for another episode as we, of course, break down the psychology of our twenties.

今天，各位，我要重回大学。

Today, guys, I'm going back to uni.

我要回到我全职当学生的时候。

I'm going back to the time when I was a full time student.

我将重温记忆，分享我当年作为学生时坚信不疑的学习与备考技巧，如果我能重回那时，我依然会用这些方法。

I am taking a trip down memory lane to talk about the academic and study tips that I absolutely swore by when I was a student that I would use again if I was back there.

或者，如果我想拿全A，想当毕业生代表，想让我的成绩单在年底时达到最佳水平。

Or if I wanted straight a's, if I wanted to be valedictorian, if I wanted my transcript to be the best it could be by the end of the year.

说实话，我惊讶自己以前从未做过这样的节目，因为当我还在攻读学位时，我真的很热爱学习的艺术。

I'm honestly surprised I've never done an episode like this because I when I was still getting my degrees, I genuinely loved the art of studying.

我也知道，有很多人正在攻读文凭、学士学位或硕士学位。

Also, I know there are so many of you who are getting their diplomas, getting their undergrad degrees, getting their masters.

有些人甚至正在攻读博士学位，你们仍在努力寻找最省时、省钱且高效的学习技巧，成为你们一直梦想的学术高手。

Some of you are even getting your PhDs, and you are still trying to find the most time, cost effective, and successful study tips to become the academic weapon you always dreamed of being.

所以，这期节目显得非常必要。

So this episode feels very necessary.

这些技巧不会枯燥乏味。

These tips aren't going to be boring.

我不会告诉你们要使用闪卡、阅读讲义，或者用番茄工作法。

I'm not gonna tell you to use flashcards or to read the lecture notes or the Pomodoro Technique.

这些我们都懂。

We know that.

这些方法都经过验证，可靠有效。

Those are tried and true.

我们今天要聊的是我基于研究做的那些非常奇怪的事情。

We are talking instead the really strange things I would do based on research.

因为当你理解了高效学习的心理学原理时，一切都会改变。

Because when you understand the psychology of how to study well, everything changes.

你最终会学得更少。

You end up studying less.

你会有更多属于自己的时间。

You have more time for you.

你的成绩会更好，因为你真正懂得如何调整大脑，高效吸收知识。

You get better grades because you essentially understand how to tune your brain to absorb knowledge efficiently.

如果你只是上课记笔记、划重点，然后反复默念，那只是初级水平。

If you just take notes in class and you highlight them and, you know, you repeat them to yourself, that's level one.

我想用科学带你进入学习的顶级境界。

I wanna take you to level 10 of the study game using the science.

所以，我今天要给你们六个建议。

So I have, I think, six tips for you today.

这些正是我当年成为高中毕业演讲代表、获得国家优秀奖学金、并在大学期间保持近乎满分绩点时所做的事情。

Things that the exact things I did to be high school valedictorian, to get a national merit scholarship, to maintain a near perfect GPA when I was at uni.

我知道这些方法有效。

I know these work.

我有证据支持这一点。

I have the evidence to back it up.

那么，不废话了，我们来聊聊学习最有效的心理学技巧。

So without further ado, let's get into the best psychology hacks for studying.

请继续关注。

Stay with us.

当你学习时，无论是什么科目，最终目标都是将信息从短期记忆或工作记忆转化为长期记忆。

So when you're studying, whatever the subject is, the ultimate goal is to convert information from your short term or working memory to your long term memory.

我还会进一步思考另一个层面，那就是应用记忆——不仅能够复述，还要能融入日常生活经验中。

And then I always like to think of another layer of this, which is your application memory, not just being able to recite, but to integrate into everyday experiences.

看起来是个简单的公式。

Seems like a simple formula.

对吧？

Right?

但要将信息真正转化为长期应用记忆，关键在于以有意义的方式整合这些信息。

But getting it to that long term application storage basically requires integrating the information in a significant way.

我所说的有意义的方式，是指你必须向你的大脑表明，这些信息很重要，值得记住——无论是通过重复、回忆、实际应用、结合个人情况，还是其他你过去或现在使用的各种方法。

And what I mean by a significant way is that you have to show your brain this information is important and worth remembering either through repetition, recall, practical application, applying it to your personal circumstances, or any number of of techniques that you may have used in the past or still do use.

你的大脑每天会接收数十万，甚至数百万条信息。

Your brain receives hundreds of thousands, if not millions of pieces of information every day.

因此，你的大脑需要一个信号来判断哪些信息重要，而这个信号就是一种有意识的行为，比如学习方法、重复练习，或者其他任何能向你的大脑传递信息的行为：嘿。

So your brain needs a signal for what is important, and that signal is a deliberate behavior like study methods, like repetition, like any of those things that is saying to your brain, hey.

这是我们关心的内容。

This is something we care about.

我们想学会这些。

We wanna learn this.

问题是，这里存在一个层次结构。

The thing is there is a hierarchy here.

你为新信息赋予的个人意义越强，效果就越好。

And the more personal significance you can apply to new information, the better.

方法在这一层次结构中的位置也就越高。

And the further up the hierarchy the method will be, basically.

回忆，比如重复，属于比较低层次的方法。

Recall, like, repetition is pretty low.

但当你开始将个人经历与所学内容联系起来时，你就开始向上攀升了。

But when you start to apply personal information to what you are learning, you start to move up the ladder.

事实上，2024年莱斯大学的一项名为《人们为何记住》的研究发现，具有情感意义和个人意义的信息，其记忆持久性更长。

In fact, a 2024 study from Rice University titled Why People Remember found that information that has emotional significance and personal significance has a longer, essentially, like memory shelf life.

这很合理。

And that makes sense.

你不会忘记你狗的名字。

You don't forget you don't forget your dog's name.

你不会忘记五年级时欺负你的那些女孩，或者你最爱的歌曲。

You don't forget the girls who bullied you in the fifth grade or your favorite songs.

你不会忘记那些歌词，因为这些记忆通常是以不同的方式编码的。

You don't forget the lyrics to those because those memories are often encoded differently.

这个技巧就是把你正在学习的信息，以与那些个人重要信息相同的方式进行编码，以便更容易回忆起来。

The this hack the hack is encoding the information you're studying in the same way as that personally significant information so that you can recall it easier.

大多数人，再次强调，会这样做。

Most people, again, will do the following.

他们会做笔记。

They will take notes.

他们会阅读这些笔记。

They will read those notes.

他们会标出笔记中的重点。

They will highlight those notes.

他们会尽可能以相同的形式重复这些信息，并希望记住它们，然后可能在考试中得到一个不错的75分。

They will repeat the information in the same form as much as possible, and they will hope that they will remember it, and they will probably get a nice 75 on the test.

这是我反而会采用的方法。

Here's the technique that I would use instead.

首先，当然还是要记笔记。

First, obviously still take notes.

但要像自己编写教科书一样记笔记，包含章节、标题、公式和图表，并将所有内容保存在电脑上的同一个文档中。

But take notes as if you are writing the textbook yourself with chapters, with headings, with formulas, with visuals, and keep it all in the same document on your computer.

假装你就是真正的作者。

Pretend you are literally the author.

你的笔记将成为下一届学生学习的依据。

Someone is going to your notes are gonna be what informs the next cohort.

所以你要让笔记看起来美观。

So you wanna make it look good.

你要让它不复杂，但内容深入，并且结构清晰连贯。

You wanna make it, very not complex, but, in-depth, and you wanna structure it so that it's coherent.

到了备考或期中考试时，无论是什么情况，都将文档的字体大小调到16，行距设为双倍，打印出来，装订成册，就像一本真正的书一样。

When it comes time to study for an exam or midterm, whatever it is, up the font size of that document to 16, double space the whole document, print out those notes, staple them together, or bind them as if they are a book.

这一直都是我做的。

This is what I always did.

我真希望有个图示能展示出这看起来是什么样子。

I wish that I had, like, a picture of what this looks like.

我只是觉得，从视觉上看，它要好得多，更容易理解。

I just feel like it looks so much better visually so you can understand it.

但你的笔记应该几乎像电影剧本一样，像一本厚厚的装订成册的书。

But your notes should almost look like a movie manuscript, like a big bound book.

我们仍然会使用那些经过验证的回忆或学习方法。

Now we're still gonna use those tried and true recall or study methods.

第一步，显然，你得通读并做标记。

Step one, obviously, like, you have to go through and highlight.

我知道我说过这方法效果不好，我知道。

And I know I said that's not an effective method, I know.

但这只是整合的第一阶段。

But it's just stage one of integration.

你显然需要知道哪些信息是关键的。

You obviously just need to know what information is crucial.

第二步，我要你再通读一遍这些内容，在那些因为你加粗了的行的页边空白处，写下一些有趣的细节、事实、划线，或者在笔记周围画图。

Stage two, I want you to go through and in those lines, because you've double fonted it, in those margins, I want you to write text, interesting tidbits, facts, underline, draw pictures around your notes.

让它们真正具有个人特色。

Make them really personal.

第三步，再次阅读你的笔记，通过将所学内容与你生活中的经历或世界上的事情联系起来，给自己讲一个故事。

Step three, read through your notes again and tell yourself the story of what you're reading by applying it to something you see in your own life or in the world.

例如，如果你在学习精神病理学，而你正在复习的章节是关于精神分裂症的，那就把症状写出来，就像你在描述一个电影角色，或者讲述你认识的人、新闻中的人，或者电影里角色的行为故事。

For example, if you are studying, I don't know, psychopathology, and the section you are reviewing is on schizophrenia, write out the symptoms, like you're describing a movie character or you're telling the story of someone's behavior that you know or somebody in the news or somebody, yeah, or a character in a movie.

如果你在学习投票制度或政治，而你的笔记中有一大段关于投票制度的理论内容，那就想象你的朋友们是这些投票制度中的候选人。

If you're studying systems of voting or politics and you have a big chunk of notes that are all very theoretical about voting systems, imagine your friends as candidates in each of those voting systems.

任何个人化的关联都会非常有效。

Any kind of personal association is going to work amazingly.

最后一步是拿你的笔记和研究资料，做以下三件事中的一件。

The final step is to take your notes, take your research, and do one of three things.

要么向你生活中的其他人解释，要么准备一场关于你主题的小型讲座。

Either explain it to someone else in your life or prepare, like, essentially a small lecture on your topics.

这被称为费曼技巧。

This is known as the Fenman technique.

研究表明，这是你能使用的最有效的学习方法之一。

Research has shown it's one of the most effective study techniques you can use.

当你能向别人复述时，你就达到了一种难以企及的深度理解，因为它要求你几乎成为专家。

When you can teach it back to somebody else, you know it at a depth that is hard to come by because it asks you to almost be the expert.

它要求你掌握成为专家所需的技能和知识。

It asks you to adopt the skills and knowledge you'd need to be an expert.

所以，也试着把它教给别人。

So teach it to somebody else too.

把它变成一种有创意的东西。

Turn it into something creative.

我过去常常做大型思维导图，还有各种图表和涂鸦。

I used to do these big mind maps and, like, diagrams and doodles on it.

我上大学时，经常用一块超大的展板来记忆心理学概念，我会做出这样的海报。

I used to actually get, like, a massive poster board to remember psychology concepts back at uni, I would make, like, this poster.

在高中时，我会用白板笔把笔记写在窗户和镜子上，还会画各种图表，用这种方式创造性地消化内容。

In high school, I would get a whiteboard marker, and I would write my notes and I would, like, draw diagrams and all that stuff on my windows and on my mirrors, so process it creatively.

或者把你的笔记写成个人问题，至少写20个，然后逐一回答。

Or write down your notes as personal questions and do at least 20 of them and answer them.

比如这样的问题：如果我要从今年学过的生物概念中选出一个最不了解的，会是哪一个？

So questions like, if I had to choose the biology concept I knew the least about from this year, what would it be?

然后解释这个概念。

And then describe that concept.

或者再举一个例子？

Or like, what's another one?

比如，哪个术语我觉得最有趣？

Like, what term did I find most interesting?

哪个概念和我的生活最相关？

What applies most to my life?

我最感兴趣的是哪个领域？

What what are the what area am I most fascinated by?

让这些问题与你个人相关，然后回答它们。

Like, make the questions personally relevant, then answer them.

这些方法之所以有效，是因为我们试图在更深层、更具体、更贴近个人的层面上进行编码。

Again, all these methods work because we are trying to encode on a deeper, more specific, personally relevant level.

当你采用这三种方法中的一种，并结合其他方法时，你是在用混凝土固化一个想法，而不仅仅是写在纸上。

It's like when you do this, when you adopt one of those final three methods on top of the those other methods, you are solidifying an idea in concrete, not in paper.

这其中的另一个要素是了解你的学习方式。

Another element to this is to understand your learning style.

研究表明有八种学习类型，每一种都源自加德纳的多元智能理论。

Research says there's eight learning stars, and each of these learning stars was adapted from Gardner's theory of, multiple intelligences.

基本上，他在八十年代提出了这个观点，主张智商只是某种特定类型的智力。

So, basically, he developed this idea back in the eighties to essentially argue that IQ is just one specific type of intelligence.

它是一种通用智力，但真正的智力以多种形式存在。

It's a general intelligence, but real intelligence comes in many different forms.

人们对不同事物的理解方式多种多样，而你对某种特定形式的天然倾向将帮助你在某个领域脱颖而出。

There's many different understandings, and your natural inclination for a specific form is what's gonna help you excel in a certain area.

基本上，人们在不同方面都很聪明。

Basically, people are smart at different things.

人们在不同方面都很擅长。

People are good at different things.

但这些形式包括视觉或空间型。

But these forms are visual or spatial.

有些人具有视觉或空间型的学习方式。

So some people have a visual or spatial learning type.

这种类型偏好通过地图、图表和图形来呈现信息。

That's a preference for things laid out in maps, laid out in graphs, laid out in charts.

听觉型，比如听觉学习风格。

Auditory, like an auditory learning style.

你喜欢通过声音、歌曲、节奏和韵律来吸收知识；动觉型则是通过运动学习，拥有对身体如何在空间中移动及其能力的天然直觉；语言型则是通过言语表达概念或想法。

So you like to absorb knowledge through sound, song, rhythm, beat, kinesthetic, learning through movement, having a, I guess, a natural intelligence for how your body moves and what it does in space and what it can do, verbal, the use of speech, and speaking concepts or ideas aloud.

这就是我的学习方式。

This is my learning style.

显然，这毫不意外。

Obviously, no surprise.

我经营一个播客。

I run a podcast.

但另一种是逻辑型。

But, another one is logical.

有些人非常喜欢通过数学和逻辑严密的方式去学习或吸收信息。

There are people who really enjoy learning or absorbing information by laying them down in a very mathematical and logical format.

人际型和内省型，这是两种不同的类型。

Interpersonal and intrapersonal, two different ones.

人际型是通过合作、对话和连接来学习。

Interpersonal, learning through collaboration, conversation, connection.

内省型是通过反思、独处、专注和孤独来学习。

Intrapersonal, learning through reflection, alone time, deep devotion, solitude.

最后是自然型学习，通过观察世界中的模式，将事物与周围环境联系起来进行学习。

And then finally, naturalistic, learning through the world by seeing patterns, by connecting things to one's surroundings.

希望我把这些都说全了，但总共有八种。

Hopefully, got all those, but there's eight.

该理论认为，这不仅关系到你最有效的信息处理方式，还关系到最适合你的工作类型。

And the theory goes that this also aligns, not just to how you best process information, but also what job might suit you best.

我们没时间深入探讨，因为这个理论太过离奇了。

We don't have time to get into that because that theory is very wild and wacky.

但我认为，了解自己的偏好，根据大脑最擅长的方式去调整信息吸收方式，这一点非常重要。

But I think, again, it's important to know your preference and tune into how you can better absorb information based on how your brain best sees information.

当你能做到这一点时，一切都会变得容易得多。

And when you can do that, it becomes so much easier.

我觉得这就像掉进了一条溪流中。

I feel like it's like falling into a stream.

很难形容，但就是这样。

Like, I I it's hard to explain.

但当你开始以大脑偏好的方式学习和吸收信息时，认知上的阻力就会大大减少。

But when you start learning and absorbing information in your brain's one of your brain's preferred ways, there is just so much less cognitive friction.

以下是判断你属于哪种类型的方法，因为我感觉刚才给了你很多信息，却没告诉你如何找到答案。

Here is how to figure out what yours is because I feel like I gave you all of that, and I didn't give you the answer to how to find out.

四个问题。

Four questions.

当你需要向别人解释一件你关心的事情时，你更喜欢怎么做？

When you have to explain something you care about to someone, how do you prefer doing it?

你会立刻拿起笔吗？

Do you immediately grab a pen?

你会为他们画一张地图吗？

Do you draw them a map?

你会把它和自己的亲身经历联系起来吗？

Do you connect it to a personal experience?

你会用身体动作来辅助表达吗？

Do you use your body?

你用手势吗？

Do you use your hands?

你用手势来推演逻辑吗？

Do you work through the logic with them?

第二个问题。

Question two.

当别人向你解释一个复杂的想法时，是什么让你突然明白了？

When someone explains a complex idea to you, what makes it click for you?

是例子吗？

Is it examples?

是比喻或讨论吗？

Is it metaphors, discussion?

是亲眼看到它实际运作吗？

Is it seeing it in action?

是能静下心来慢慢消化、查阅资料、深入研究吗？

Is it getting to just sit and just process it and wiki it and research it?

第三个问题，现在回想一下你上学或上大学的时候，如果你已经不在这些阶段了的话。

Third question, think back now to your school or uni days if you are not still in those places.

什么样的课程即使内容没那么有趣，也最容易让你保持专注？

What kind of classes felt easiest to stay engaged in even when the content wasn't that interesting?

这是另一个线索。

That's another clue.

最后，如果你有无限的时间去纯粹为了乐趣学习某样东西，那个学习环境会是什么样子？

And finally, if you had unlimited time to learn something purely for enjoyment, what would that learning environment look like?

你希望以怎样的方式去学习你选择学习的内容？

How would you want to learn about the thing you are choosing to learn about?

现在要知道的是，我们的学习风格并不总是一致的，而且你并不只有一种风格。

Now the thing to know, our style isn't always consistent and there's not just one for you.

通常会有好几种。

Like, there's often quite a few.

或者说，它们是可以互换的。

Or as in, like, they're interchangeable.

我感觉我可能给人造成了一种印象，好像只有一种特定的方式。

I feel like I've been giving the impression there's, like, one specific one.

你可以拥有多种方式，每个人在某种程度上都能通过这些方式中的每一种来学习。

You can have multiple, and everybody can, in some way, learn through each of those things.

最近有一篇密歇根大学的文章对学习风格的有效性提出了质疑，因为认为我们只能以一种方式学习的想法简直荒谬，但心理学确实提供了大量证据支持这一事实。

There was a recent, University of Michigan article that called into question the legitimacy of learning styles altogether, Because the idea that we can only learn in one way is kind of preposterous, but the psychology does provide heaps of evidence for this fact.

当你享受所使用的学习方法时，你会更投入、吸收得更多，因此会发展出一种令人愉快的学习方式，并享受学习本身。

When you enjoy the methods you are using to learn, you engage more, you absorb more, therefore you develop an enjoyable method for studying and enjoy the studying in itself.

即使这种方法看起来很奇怪，即使你觉得没人能理解，但拥有一个与你个人相关且你喜爱的方法，总是比那种让你感到无聊或不感兴趣的传统方法更有效。

Even if it looks weird, even if you feel like nobody understands it, having a method that relates to you personally and that you enjoy is always gonna be more effective than a traditional method that bores you or doesn't interest you.

这让我想到了下一个建议：使用非传统的学习方式，因为我认为越新颖的方式，越容易记住，也越有可能将信息内化。

This kind of brings me to my next tip, which is use unconventional ways of learning because I guess the more novel, the more memorable, and the more likely you are to integrate the information.

我最喜欢的一种方法，现在回想起来，发现它其实揭示了很多关于我的事情。

The one I loved the most, which I'm now thinking about and I'm realizing, this has a lot to say about me.

我过去常常把笔记录成语音，保存在笔记本电脑上，然后转换成MP3文件，传到手机上，这样我就能像听播客一样听这些概念。

But I used to record my notes as a voice note on my laptop, and I would convert it into an m p three part m p three file for my, phone so I could listen to the concepts as a podcast.

我真不知道当时怎么就没意识到这会成为我的事业。

How I did not realize this was gonna be my career, I do not know.

我没法告诉你。

I cannot tell you.

那显然是一个信号。

That was obviously a sign.

但那对我真的非常有效。

But that was really effective for me.

我有时还会在后面放点古典音乐。

I'd also put classical music behind it sometimes.

我以前常放着它入睡，虽然我要说清楚，这没有任何科学依据。

I used to play it to fall asleep because and this has no evidence for it, let me just say, there's no evidence for this.

但我以前总会想，哦，是的。

But, I used to be like, oh, yeah.

如果我睡觉时听，就有更多时间让这些内容被吸收进我的记忆。

If I listen to it while I'm sleeping, that's more time for it to be absorbed into my memory.

就像一夜之间，它就会渗透进我的脑海。

Like, overnight, it's gonna, like, infuse into my mind.

这招没用。

That didn't work.

我现在可以告诉你了。

I can tell you that now.

但任何形式的新鲜感，任何方法，都能让大脑为学习做好准备。

But novelty of any kind, any method primes your brain to learn.

这有证据支持。

There's evidence for this.

2020年在阿根廷进行了一项研究，对象是一群高中生，研究人员把学生分别置于新奇环境和学校常规环境中，向他们展示一个几何形状——一个非常随机的物体。

There was a 2020 study done with a bunch of high school students in Argentina that put students either in a novel environment or their school environment and showed them a geometrical shape, a geometrical object, a really random object.

研究人员要求他们努力记住这个物体，然后在45天后询问他们是否还记得。

And it asked them to memorize well, the researchers asked them to memorize it, and then they asked them forty five days later if they remembered it.

他们要求学生把那个形状画出来。

They asked them to to draw the shape.

而在新奇环境中的人回忆效果要好得多。

And those in the novel situations had much better recall.

在新的地方学习。

Study in new locations.

使用不同颜色的笔。

Use different colored pens.

为每门科目准备独特的播放列表。

Have a unique playlist for each subject.

把新概念和一种新的口香糖味道联系起来。

Tie new concepts to a new flavor of gum.

任何能给概念增添另一个维度的做法，都会让它以不同且更佳的方式被整合，我想。

Anything that's, again, gonna give a concept another dimension means it's gonna be integrated differently and better, I guess.

好的。

Okay.

在进入我关于有效学习的四个最终建议之前，我们先休息一下。

We are gonna take a short break here before getting into my four final tips for studying effectively.

请继续关注我们。

Stay with us.

我是贝利·泰勒，欢迎收听《It Girl》。

I'm Bailey Taylor, and this is It Girl.

你可能通过我多年来在纽约街头拍摄的《It Girl》系列认识我。

You may know me from my It Girl series I've done on the streets of New York over the years.

我有个好消息要告诉你。

Well, I've got good news.

我会把这些采访以及更多内容带到这个播客中。

I am bringing those interviews and many more to this podcast.

是的。

Yes.

我们会谈论风格与成功，但也会探讨压力、期望，以及当下塑造文化的女性们所付出的真实努力。

We will talk about the style and the success, but we are also talking about the pressure, the expectations, and the real work with the women shaping culture right now.

作为一名行业中的女性，你总是被低估。

As a woman in the industry, you're always underestimated.

所以你必须付出更多努力，并以不违背自我和原则的方式推动叙事。

So you have to work extra hard and you have to push the narrative in a way that doesn't compromise who you are and your integrity.

你知道吗，我喜欢说自己像个沉默的忍者。

You know, I like to say I was kind of like a silent ninja.

每周，我们将与女性创业者、创意人士和领导者进行无过滤的对话，探讨抱负、影响力以及在公众视野中建立真正有意义事物所需的真正付出。

Each week, have unfiltered conversations with female founders, creatives, and leaders to talk about ambition, visibility, and what it really takes to build something meaningful in the public eye.

因为成为'It Girl'并不关乎聚光灯，而在于掌控它。

Because being an It Girl isn't about the spotlight, it's about owning it.

我认为这些负面因素需要被讨论，并且要让那些并非每天都在做这件事的人了解真相。

I think the negatives need to be discussed and they need to be told to people who maybe don't do this every day

是的。

Mhmm.

只是为了让他们知道真正发生的事情。

Just so they know what's really going on.

我觉得揭开帷幕很重要。

I feel like pulling the curtain back is important.

在 iHeartRadio 应用、Apple 播客或你常用的任何播客平台收听《It Girl》与贝利·泰勒的节目。

Listen to It Girl with Bailey Taylor on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

为什么超过十年都没有女性正式参加过一级方程式赛车周末的比赛？

Why hasn't a woman formally participated in a Formula one race weekend in over a decade?

想想他们必须在如此年幼的年纪就掌握多少技能。

Think about how many skills they have to develop at such

一个如此年轻的年龄。

a young age.

每年突然涌现的这么多 F1 浪漫小说，我们能从中学会什么？

What can we learn from all of the new f one romance novels suddenly popping up every year?

他身上仍然散发着领奖台香槟和昂贵的摩擦气息。

He still smelled of podium champagne and expensive friction.

2023 年被称为‘Waggeddon’的活动是如何永久改变围场的？

And how did a 2023 event called Waggeddon change the paddock forever?

那一天深深烙印在我的记忆里。

That day is just seared into my memory.

我是文化记者兼F1专家莉莉·赫尔曼，这些只是我在《No Grip》播客中探讨的一些问题——这是一档深入挖掘赛车运动中被忽视角落的F1文化播客。

I'm culture writer and f one expert, Lily Herman, and these are just a few of the questions I'm tackling on No Grip, a Formula One culture podcast that dives into the underexplored pockets of the sport.

在每一集中，我会和一位不同的嘉宾深入探讨那些让F1在过去七十多年里成为一场迷人、奢靡又混乱不堪的赛事的古怪事故、丑闻和传奇故事，无论是在赛道上还是远离赛道的地方。

In each episode, a different guest and I will go deeper into the wacky mishaps, scandals, and sagas, both on the track and far away from it, that have made f one a delightful, decadent dumpster fire for more than seventy five years.

请在iHeartRadio应用、Apple Podcasts或您收听播客的任何平台收听《No Grip》。

Listen to no grip on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

你好。

Hi.

我是《Spirit Daughter》播客的主持人乔·温斯坦因，在这档播客中，我们谈论占星术、星盘以及如何活出最充满活力的人生。

This is Jo Winterstein, host of the spirit daughter podcast, where we talk about astrology, natal charts, and how to step into your most vibrant life.

我刚刚和一位小车手聊了聊。

And I just sat down with a mini driver.

这位爱尔兰旅行者说，当我16岁时，你会在与男人的关系中经历一段艰难时光。

The Irish traveler said when I was 16, you're gonna have a terrible time with men.

演员、故事讲述者，以及毫不掩饰的水瓶座愿景家。

Actor, storyteller, and unapologetic Aquarian visionary.

水瓶座崇尚自由和不同的视角。

Aquarius is all about freedom loving and different perspectives.

我发现很多水星位置强大的人，常常被误解。

And I find a lot of people with strong placements in Aquarius, like, are misunderstood.

她第七宫的太阳和金星激发了她对伴侣关系的非传统态度。

A sun and Venus in Aquarius in her seventh house spark her unconventional approach to partnership.

他真的教会了我接纳人们睡在不同的房间、不同的房子、不同的地方，只是接纳这一切的本来面目。

He really has taught me to embrace people sleeping in different rooms, on different houses, in different places, but just an embracing of the isness of it all.

如果你正在经历自己的转变，或者只是想从一个领先艺术家的角度了解她如何将占星、创意与现实生活融合，这一集绝对不容错过。

If you're navigating your own transformation or just want a chart side view into how a leading artist integrates astrology, creativity, and real life, this episode is a must listen.

从2月24日起，在iHeartRadio应用、Apple Podcast或你收听播客的任何平台收听《Spirit Daughter》播客。

Listen to the spirit daughter podcast starting on February 24 on the iHeartRadio app, Apple Podcast, or wherever you listen to your podcast.

半夜里，萨斯娅在迷糊中醒来。

In the middle of the night, Saskia awoke in a haze.

她的丈夫迈克正在用笔记本电脑。

Her husband, Mike, was on his laptop.

他屏幕上的内容将永远改变萨斯基亚的人生。

What was on his screen would change Saskia's life forever.

我说，你需要

I said, need you to

告诉我你到底在做什么。

tell me exactly what you're doing.

那一刻，面具立刻脱落了。

And immediately, the mask came off.

你本该感到安全。

You're supposed to be safe.

那是你的家。

That's your home.

那是你的丈夫。

That's your husband.

为了保守这个秘密这么多年，他就像一个经验丰富的老手。

To keep this secret, for so many years, he's like a seasoned pro.

这是一个关于婚姻终结的故事。

This is a story about the end of a marriage.

但这也是一个女人决定不再活在黑暗中的故事。

But it's also the story of one woman who was done living in the dark.

你是一个危险的人，专门欺凌那些脆弱而信任他人的人。

You're a dangerous person who preys on vulnerable and trusting people.

你是迈克尔·利文古德的掠食者。

You're a predator of Michael Levingood.

在 iHeartRadio 应用、Apple 播客或你收听播客的任何平台收听《背叛》第五季。

Listen to Betrayal season five on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

我是克莱顿·内卡德，2022年，

I'm Clayton Neckard, and in 2022,

我是ABC电视台《单身汉》的主角。

I was the lead of ABC's The Bachelor.

不幸的是，事情并没有按计划进行。

Unfortunately, it didn't go according to plan.

他成为了第一位被拒绝最终玫瑰的《单身汉》选手。

He became the first Bachelor to ever have his final rose rejected.

互联网上的人们纷纷对他口诛笔伐。

The internet turned on him.

如果我能按下一个按钮

If I could press a button

然后让一切重来，我一定会这么做。

and rewind it all, I would.

但节目结束后发生的事让克莱顿登上了更大的头条。

But what happened to Clayton after the show made even bigger headlines.

这一切始于一夜情，最终却走向法庭，克莱顿卷入了一场极其古怪的亲子丑闻。

It began as a one night stand and ended in a courtroom, with Clayton at the center of a very strange paternity scandal.

-媒体都来了。

-The media is here.

这个案子已经爆红了。

This case has gone viral.

约会合同。

The dating contract.

同意和我约会，但我同时在起诉你。

Agree to date me, but I'm also suing you.

请出示搜查令。

Please search warrant.

我从未见过这样的事情。

This is unlike anything I've ever seen before.

我是斯蒂芬妮·杨。

I'm Stephanie Young.

这是《爱的囚笼》。

This is Love Trapped.

本季，一场关于他说、她说，以及在谎言海洋中寻求责任的史诗级对决。

This season, an epic battle of he said, she said, and the search for accountability in a sea of lies.

我所做的唯一一件事就是和单身汉发生了关系并怀孕了。

I have done nothing except get pregnant by the bachelor.

在iHeartRadio应用、Apple播客或你收听播客的任何平台收听《Love Trapped》。

Listen to Love Trapped on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

这是一个我希望早点学到的建议，但我只是在大学最后两年才稍微明白过来。

So this is a tip I wish I wish I learned sooner, but only kinda grasped, I would say, my last two years of university.

并不是所有时间都适合学习。

Not all times are good times for studying.

你的高效学习时段可能和别人不同，甚至和通常以人类昼夜节律为基础的工作日也不同。

Your peak productivity hours may not be the same as others, or the same as the even the typical workday, which is based around what we like, a human circadian rhythm.

是的。

Yes.

我们可能都有相同的昼夜节律结构，但你的高效学习时间取决于你的个体生理和个体节奏。

We might all have the same circadian structures, but your peak productivity depends on your individual biology and it depends on your individual rhythm.

刚上大学时，我记得参加过一个我不知道叫什么的课程或讲座。

When I was in, like, the early days of university, I remember going to this I don't know what it was, like a module or, like, a lecture.

那是关于如何高效学习的。

It was, like, on studying effectively.

在那场讲座中，主讲人说你最佳的学习时间是上午9点到12点，以及下午3点到7点。

And in it, the lecturer or like the person leading it was like, your best study time is 9AM to 12PM and 3PM to 7PM.

我不知道她这个说法从哪儿来的，但我曾长时间硬逼自己照着这个时间表来。

I don't know where she got that from, and I tried to stick with that for ages.

我当时心想：不行。

I'd be like, no.

我必须在早上9点就开始学习。

I I need to study 9AM.

我得去图书馆。

I gotta be at the library.

直到我意识到，那整个时间段我根本什么都没学进去。

Until I realized, like, I was not getting a single thing done during that whole time.

我其实是个夜猫子。

Like, I'm a night out.

我喜欢晚上工作。

I like working.