這才是最有效的學習方式 ► 真希望我早10年就知道這方法.. - Marty Lobdell 馬蒂·洛德爾（中英字幕）
By Wisdom Bread 智慧麵包
Summary
## Key takeaways - **Short study bursts, long breaks**: When you start to feel your focus wane, it's more effective to take a short break (around 5 minutes) after about 30 minutes of studying. This allows your brain to recharge, maintaining nearly 100% efficiency upon return. [00:11], [00:45] - **Create a dedicated study zone**: Designate a specific area, like a desk with a study lamp, solely for studying. Avoid using this space for other activities to train your brain to associate it with focused learning, which can lead to automatic engagement. [01:07], [01:40] - **Sleep is crucial for memory consolidation**: Adequate sleep, particularly REM sleep, is essential for consolidating memories from short-term to long-term storage. Insufficient sleep hinders this process, making learned material less permanent. [02:02], [02:38] - **Sleep apnea disrupts memory**: Conditions like sleep apnea can severely impact memory because frequent awakenings prevent REM sleep, which is necessary for consolidating and storing permanent memories. [02:52], [03:03]
Topics Covered
- How short breaks dramatically increase study efficiency.
- Create a dedicated space to boost focus and grades.
- Why REM sleep is essential for permanent memory.
Full Transcript
I wish somebody had told me these things
when I was a student the first time it
would have been a lot
easier first rule the moment you start
to slide you're shoveling against the
tide what you need to do is what take a
break and here's what's cool about it
you can study for a half hour it doesn't
take a half hour break to recharge your
batteries for most people about 5
minutes and this is where you go away do
something fun for 5 minutes
call a friend talk to a child talk to a
parent a roommate enjoy some music do
something you enjoy and actually say
this is my treat for having studied for
30 minutes effectively go back and
here's what happens your efficiency is
nearly 100% study a half hour take a
break study a half hour study a half
hour now had she done that over a course
of 6 hours she would have got about 5
and 1/2 hours of serious studying and
about a half hour of total break break
time in the Hawaiian dorms all of the
rooms had a goose neck lamp so the
professor said we're going to try a
little experiment take that lamp make a
little sign and put it on it study lamp
use it only for studying you don't dress
by it you don't have BS sessions by it
you don't snack by it you don't clean
the room by it you use the other lights
for all other functions you're ready to
go turn on the lamp and start studying
the moment you lose your Edge 15 20 30
minutes later turn the lamp off get up
and leave the desk what you're training
yourself to study while seated there and
it becomes increasingly automatic you
sit turn the lamp on and you're ready to
go it's like magic the students who did
that were one grade point higher the
next term compared to the control group
that didn't do it one grade point simply
by creating a study
area most most of you undo good studying
by not sleeping adequately some of the
latest work on reming we're not sure
exactly how but there's something going
on it involves the hippocampus it
involves the storage from a transitory
long-term memory to a permanent what we
call consolidation but we're getting
increasing evidence that that
consolidation process is dependent on
rapid eye movement sleep which if you're
an adult happens about every hour and a
half once you fall asleep if you're not
getting a good night typically around 8
hours you're not getting enough Rim what
you've studied doesn't become permanent
and I can tell you there are studies
that show simply by getting better rest
some students improve markedly in their
performance because their brain now
stores it a lot more efficiently by the
way if you know anybody who sleep apnea
biggest thing they'll tell you is I
can't remember anything my brain shot
it's like my memory is gone on yeah it
is because your reming isn't happening
because you wake up so often and you
can't consolidate and Store permanent
[Music]
memories
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