9月6日，学习笔记

一、今日完成

1、线上课，听老教师示范课 ✓

2、核酸 ✓

3、运动一下 ✓

4、需阅读文献下载37篇  ✓

5、调整心态 ——先完成，再提高 ✓

6、与老师沟通小论文研究情况 ✓

二、半年总规划

1、英语

2、小论文

3、大论文修改

4、申博、考博

5、教学科研工作

三、总体原则

1、健康——适量运动+心态调节+健康饮食

2、适度——不要太累，也不要太闲散

3、弹性——制定有弹性的计划，留出时间去生活、去热爱

四、学霸学习方法（中英对照）

****如何找到坚持动力——大型考试备考规划*****

9月6日 H1录音
What is up guys? Karma medic here and welcome back to another dose if you need to the channel. Hi, my name is nasa and i'm now for your medical students studying acting college london in today this video, i'm gonna tell you exactly how I was able to push myself and motivate myself daily in order to study 1,620 hours over a 6 month period preparation for a huge medical school exam. I started studying for this exam in mid february and I finished finished in middle of august and I was doing between 8 to 10 hours of studying a day. The exam I took is called the us emily stepped. It's an 8 hour longer exam that covers 4 years of biomedical science material in the first 3 years of medical school. So I has a ton of content so much to learn and so much to do. And so that's why you have to study for over such a long period of time. Throughout this study period, my studying schedule was to wake up at 7:30 and study from 9:00 to 1, take a lunch, break from one till three, study from three till 7:00, take a dinner break till 8:30 and then study from 8:30 till 10:30 pm so 10 hours of studying a day really only taking breaks in order to eat, and then at night time to relax and have a little bit of fun.

怎么了，伙计们？卡玛医生在这里，如果你需要通道，欢迎回到另一个剂量。大家好，我的名字是NASA，我现在是伦敦大学表演学院的医学院学生。在今天的视频中，我将告诉你们我是如何每天鞭策自己，激励自己，在6个月的时间里学习1620个小时，为医学院的大型考试做准备。我在二月中旬开始为这次考试学习，在八月中旬完成，每天学习8到10个小时。我参加的考试叫做美国艾米丽阶梯。这是一个长达8小时的考试，涵盖了医学院前3年4年的生物医学科学材料。所以我有很多内容要学，有很多事情要做。所以这就是为什么你必须学习这么长的时间。在整个学习期间，我的学习计划是7：30起床，从9：00学习到1：00，吃午饭，从1：00到3：00休息，从3：00学习到7：00，晚餐休息到8：30，然后从8：30学习到10：30，所以一天10个小时的学习实际上只是为了吃饭而休息。然后在晚上的时候放松一下，找点乐子。
So how did I do it? How did I study for 8 to 10 hours a day for a 100 and 80 days in a row? Here's how the first thing that you need. And honestly, there is no way around this. You need a very strict studying schedule. I'm talking about a rigid studying schedule. Like this has to be made out of stainless steel. If you've got thousands pages of reading to do a couple thousand questions and hundreds of hours of videos to watch, you have to be very efficient with your time. And the best way to do this is to know exactly how your time is being spent. What you want to dedicate your time, too. I've spoken about my personal 4 hour study block method in previous videos. But honestly, it doesn't matter how you study or how you choose to break up your time throughout the day. Just have a scent number of hours that you want to dedicate towards studying and towards learning and make sure that they get men.

那我是怎么做到的？我是如何连续100天和80天每天学习8到10个小时的？这是你需要的第一件事。老实说，这是没有办法的。你需要一个非常严格的学习时间表。我说的是严格的学习时间表。就像这个必须由不锈钢制成。如果你有几千页的阅读，几千个问题和几百个小时的视频要看，你必须非常有效地利用你的时间。要做到这一点，最好的方法是确切地知道你的时间是如何被花费的。你也想奉献你的时间。我在以前的视频中谈到了我个人的4小时学习块方法。但老实说，你如何学习或选择如何分配一天的时间并不重要。只要有一个气味，你想花几个小时来学习和学习，并确保他们得到男人。
The key to studying for such a huge exam or working on a project of this scale is consistency. And having a studying schedule helps you maintain that consistency over long periods of time, because there's no point and working really hard on one day and then doing nothing the next day or taking a long break, you have to be able to do a good amount of work consistently.

为这样一个大型考试学习或从事这种规模的项目的关键是一致性。有一个学习时间表可以帮助你在很长一段时间内保持这种一致性，因为没有意义，一天非常努力地工作，然后第二天什么都不做，或者休息很长时间，你必须能够持续地做大量的工作。
So when you make a schedule, no matter how you choose to make it, you need to stick to it. When that friend calls you and ask you to go for coffee, you have to say no. When your friends hit you up on the group chat and wanna play some war zone on the playstation, sometimes you just have to say, no, if something comes up in the middle of the day, during you're studying time, as best as you can put that aside, put it in your to do list and tell yourself when you're going to do that thing later.

因此，当你制定时间表时，无论你选择如何制定，你都需要坚持下去。当那个朋友打电话给你，邀请你去喝咖啡时，你必须拒绝。当你的朋友在群聊上找到你，想在PlayStation上玩一些战争地带的游戏时，有时你只需要说，不，如果在中午，在你学习的时间里发生了什么事，你最好把它放在一边，把它放在你的待办事项清单上，并告诉自己以后什么时候做这件事。
But try and make sure that you actually do the things that you've set out for yourself for that day, the less exceptions that you have or the less times that you let yourself break away from your studying schedule. The less likely you are to do that in the future. At the end of the day, all of this hard work that you're putting in and this studying, you're not doing for anybody else. You're doing it for you. If you make a promise to yourself and stick to what you've told yourself and you won't let yourself down. It's all about discipline, set, a goal, plan out that goal and stick to it effectively.

但是，试着确保你确实做了你为自己设定的那一天的事情，你有更少的例外，或者你让自己脱离学习计划的时间更少。你将来就越不可能这么做。在一天结束的时候，你付出的所有努力和学习，都不是为别人做的。你这么做是为了自己。如果你对自己许下承诺，坚持你对自己说的话，你就不会让自己失望。这一切都是关于纪律，设定，一个目标，计划这个目标并有效地坚持下去。
The second thing that you absolutely have to do and I really encourage no exceptions to this rule is that you need to include something in your day or in your life that you actually find enjoyable, something that you actually have fun doing, because there's no point in sitting down and studying forever, ever forever, just hating yourself, getting depressed, feeling sad, losing motivation.

你必须做的第二件事，我真的鼓励这个规则没有例外，那就是你需要在你的一天或生活中加入一些你真正喜欢的事情，一些你真正喜欢做的事情，因为没有必要永远坐下来学习，永远讨厌自己，变得沮丧，感到悲伤，失去动力。
You have to sprinkle in that studying and that hard work with other things that bring you joy and make you happy in your life. If whether that's hanging out with your friends, playing video games, drawing, reading, whatever it is that you enjoy doing, make sure that you find time to actually do that and schedule it in. Just like you put in your schedule that you wanna study for 4 hours, you also want to put in 1 hour of free time, 1 hour of happiness, 1 hour of whatever I want me personally, I would stop studying at 10:30 pm I would have 2 hours from 10:30 to 12:30 to do all of these things. I would edit and record youtube videos. I would catch up with my friends via calls. I would do my exercise like going for runs, now relaxing or having fun. Not 10:30 pm doesn't work for you. Obviously, that's perfectly fine. You can schedule in those hours of having fun or doing what you enjoy at any point in your day, as long as you stay on top of the studying that you've told yourself you're going to do. You can use your free time or fun time and put it in wherever you want.

你必须在学习和努力工作中加入其他能给你带来快乐的事情，让你在生活中感到幸福。无论是和你的朋友出去玩，玩电子游戏，画画，阅读，还是任何你喜欢做的事情，都要确保你有时间去做，并安排好时间。就像你在你的时间表中写下你想学习4个小时，你也想投入1个小时的自由时间，1个小时的快乐，1个小时我个人想要的东西，我会在晚上10：30停止学习，我会从10：30到12：30有2个小时来做所有这些事情。我会编辑和录制YouTube视频。我会通过电话和我的朋友联系。我会做我的运动，比如跑步，现在放松或娱乐。不是晚上10：30对你不起作用。显然，这完全没问题。你可以在一天中的任何时候安排这些时间来享受乐趣或做你喜欢的事情，只要你在学习上保持领先，你已经告诉自己要做的事情。你可以利用你的空闲时间或娱乐时间，把它放在任何你想要的地方。
The third thing that I want to talk about, and I can't stress this enough. Its exercise is just such an incredible way of having a reset in your day of creating a blank slate in your mind, of sort of getting all of that stress and tension that you have in your body and releasing it anyway, that you can physically exert yourself is gonna be a good way of relieving stress, whether that's going on longer runs are going to the gym.

我想说的第三件事，我怎么强调都不为过。它的锻炼是一种不可思议的方式，让你在一天中重新设定，在你的头脑中创造一张白纸，把你身体里所有的压力和紧张都释放出来，你可以用身体来锻炼自己，这是一种很好的缓解压力的方式，不管是长跑还是去健身房。
Or even something as simple as jogging or walking around your block, any way that you can physically exert yourself and get yourself moving and sweating. This is all scientifically proven to help improve. Prove your mental health, help improve your mood, and it'll actually help you when you sit down to study, because you'll be in a better headspace. During this really long studying period, I became very serious about running. I would run somewhere between 7 and 10 kilometers every 2 to 3 days or so. And I can't state positive impact that it had on my life that it had on my studying. I can honestly say that if I didn't do all of that running, I don't think I would have been able to study for that long along with doing regular exercise comes healthy eating. I'm not gonna go into too much detail about that. In this video. I do have a couple of videos about cooking up on. My channel, if you would like to check them out healthy body, healthy mind. It's a very true statement.

甚至像慢跑或绕着你的街区散步这样简单的事情，任何你可以锻炼身体，让自己动起来并流汗的方式。这一切都被科学证明有助于改善。证明你的心理健康，帮助改善你的情绪，当你坐下来学习时，它实际上会帮助你，因为你会在一个更好的头部空间。在这段漫长的学习期间，我对跑步变得非常认真。我会每2到3天跑7到10公里。我不能说它对我的生活产生了积极的影响，它对我的学习产生了积极的影响。我可以诚实地说，如果我不做所有的跑步，我不认为我能够学习那么长时间，同时做有规律的运动和健康的饮食。我不会讲太多细节。在这个视频里。我确实有几个关于烹饪的视频。我的频道，如果你想看看他们健康的身体，健康的思想。这是一个非常真实的陈述。
Now let's talk about managing your stress appropriately. Now I don't want to tell you guys how to manage your stress. Everybody is different, and everybody manages their stress in their own way. But the important part about this section is to learn how to identify when you're stressed and learn what works best for you in order to be able to cope and deal with that stress, whether you deal with your stress more in an emotional way, and you want to talk it out and your friends or your family, or you deal with it in a more practical way, and you create to do lists and plans on how you want to eliminate that source of stress in your life.

现在让我们来谈谈如何适当地管理你的压力。现在我不想告诉你们如何管理压力。每个人都是不同的，每个人都以自己的方式管理自己的压力。但这部分最重要的部分是学习如何识别你的压力，并学习什么最适合你，以便能够应对和处理这种压力，无论你是以一种情绪化的方式来处理压力，你想和你的朋友或家人说出来，还是以一种更实际的方式来处理它。然后你会列出你想要做的事情清单和计划，以消除生活中的压力来源。
Whatever it is that you do make sure that you identify, and you actually do it. Don't let stress build up for long periods of time and just bottle up inside you, because one day will all come out. And because the studying process is so long, it's important that you manage your stress throughout the whole time, as opposed to in random bursts every couple of weeks or months.

无论你做什么，都要确保你确定了，而且你真的做了。不要让压力长时间积累，把它憋在心里，因为总有一天会出来的。因为学习的过程是如此漫长，所以你在整个过程中管理你的压力是很重要的，而不是每隔几周或几个月就随机爆发一次。
Now let me tell you about my personal way of managing stress and what personally works for me. So besides doing exercise as regularly, as I can to sort of get rid of all of that stress intention from my body. Physically, whenever a stressor arises for me throughout the day, I almost always deal with it. As soon as it arises, get it out of my way. Because once it's off of mine to do list or off the forefront of my mind, I can get back to what I was originally doing. There's times when this is impossible. And if that's the case, I make sure to write it down on my to do this. I tell myself exactly when i'm going to deal with the stressor or exactly how i'm going to deal with the stressor in the future that way, because I already know how i'm going to tackle this in the future. I won't be sitting about and thinking about it on trying to study or do whatever is in front of me.

现在让我告诉你我个人管理压力的方法，以及对我个人有用的方法。所以除了定期锻炼之外，我还尽可能地从我的身体中摆脱所有的压力。在身体上，每当我一天中出现压力源时，我几乎总是会处理它。它一出现，就让它离开我的路。因为一旦它从我的待办事项清单上消失，或者从我的脑海中消失，我就可以回到我最初做的事情上。有时候这是不可能的。如果是这样的话，我一定要把它写下来。我告诉自己什么时候去处理压力源，或者将来如何处理压力源，因为我已经知道将来如何处理这个问题。我不会坐在那里想着它，努力学习或做任何摆在我面前的事情。
If I have any stressors throughout the day, they're out of my control, or I can't deal with at that time, then I will physically envision taking mass stressor in my head and moving it into my 10 minute box.

如果我在一天中有任何压力源，它们不受我的控制，或者我不能在那个时候处理，那么我会想象在我的头脑中有大量的压力源，并把它移到我的10分钟盒子里。
Now my 10 minute box is this thing that I came up with. Probably when I started university. And it's this idea that I take these stressors that are bothering me and I move them to a separate part of my brain. I close them off in a box so that I don't think about them at this current time. At the end of each day, I give myself exactly ten minutes to to think about these stressors process, the emotions that are associated with them and figure out a plan for how i'm gonna eliminate them in my life. Although this sounds kind of weird, it's something that works for me. And what I will usually do is actually set a 10 minute timer on my phone. So I don't spend any longer than 10 minutes thinking about all of these negative things in my life. When those 10 minutes are over. Hopefully I have a plan for how i'm gonna deal with that stress, which i've probably written down on it to do list or something like that. And if not, then I will just put them back in that box, close up that box and deal with it tomorrow.

现在我的10分钟盒子是我想出来的。可能是我刚上大学的时候。这是一个想法，我把这些困扰我的压力源转移到我大脑的另一个部分。我把它们关在一个盒子里，这样我就不会在这个时候去想它们。在每天结束的时候，我给自己十分钟的时间来思考这些压力源的过程，与它们相关的情绪，并想出一个计划，如何在我的生活中消除它们。虽然这听起来有点奇怪，但对我来说很有用。我通常会在我的手机上设置一个10分钟的计时器。所以我不会花超过10分钟的时间来思考我生活中所有这些消极的事情。当这10分钟结束的时候。希望我有一个如何应对压力的计划，我可能已经写在了待办事项清单或类似的东西上。如果没有，我会把它们放回盒子里，关上盒子，明天再处理。
Now, the reason that I do this is because these types of stressors, these really big overarching stressors are usually ones that are completely out of my control. And I don't like to spend my time or waste my time, thinking about things or stressing about things that are out of my control. Obviously, because I can't change them even if I wanted to. So it's just what works for me. And I encourage you guys to find whatever stress management plan works for you and use that as often as possible.

现在，我这样做的原因是因为这些类型的压力源，这些真正巨大的压力源通常是我完全无法控制的。我不喜欢花费我的时间或浪费我的时间，思考一些事情或强调一些我无法控制的事情。很明显，因为即使我想改变他们，我也改变不了。所以这对我来说很有用。我鼓励你们找到任何适合你们的压力管理计划，并尽可能多地使用它。
Now moving on to, something else that I think is really, really important and is probably half the battle when it comes to tackling such a huge project or studying period like this, is your mindset. So your mindset is how you think about the task that you're actually doing, your motivations, your worries, and sort of from what angle you approach, what it is that you're doing.

接下来，我认为另一件非常非常重要的事情是，在处理这样一个庞大的项目或学习阶段时，你的心态可能是成功的一半。所以你的心态是你如何看待你正在做的任务，你的动机，你的担忧，以及你从什么角度出发，你正在做什么。
So for example, when I decided to write this exam about 7 months ago, now, I knew for a that I was gonna lose out on my summer, I wasn't gonna be able to as many social activities as I wanted to.

举个例子，当我7个月前决定写这份试卷的时候，我知道我会失去我的暑假，我不能像我想的那样参加那么多社交活动。
In fact, I was gonna be doing something every single day that is pretty high stress and is gonna take a lot of energy from me. And something that really helps me with that is sort of looking at the bigger picture. What is it that i'm really doing here? Obviously, i'm studying every single day in order to do this exam. But the reason that i'm doing this exam is so that I can keep my options open in the future for where I would possibly want to practice medicine. If I know for a fact, that's something that I want to do and that is something that i'm okay with. Then it sort of makes everything that comes after it easy to follow and sort of automatic. I like to think about these sort of big life decisions in a sort of like flow chart type of way. So let's say at the very top of the flow chart, you have, do I want to have the option to practice medicine in multiple different countries? Yes or no? And then everything else underneath it sort of just follows on from that. And it becomes the obvious or logical.

事实上，我每天都要做一些压力很大的事情，这会消耗我很多精力。真正对我有帮助的是着眼于大局。我到底在这里做什么？显然，我每天都在学习，就是为了参加这次考试。但我做这次考试的原因是，我可以在未来保留我的选择，我可能想在哪里行医。如果我知道一个事实，那就是我想做的事情，那就是我可以接受的事情。然后它让后面的一切都变得容易理解，变得自动化。我喜欢用一种类似流程图的方式来思考这些重大的人生决定。所以让我们说在流程图的最上面，你有，我想在多个不同的国家行医吗？是还是不是？然后它下面的其他一切都是从那里开始的。它变得显而易见或合乎逻辑。
Next step. I really find that anytime you can take a small sliver of something positive out of a bad situation, anytime you can look at something from a sort of happy or brighter perspective, it helps so much for just your mood, your mental health, and generally tackling these really big project. I try and always look for the positive in whatever it is that i'm doing. As long as i've already satisfied that higher order decision. And i've told myself this is actually what I do want to do. I feel like that might have been a little bit confusing and not made the most sense. If you want anything clarified, let me know in a comment on below all right. And the last point that I want to mention in this video is about focusing on the task that is directly in front of you.

下一步。我真的发现，任何时候你都可以从糟糕的情况中吸取一小部分积极的东西，任何时候你都可以从一种快乐或更光明的角度来看待一些事情，这对你的情绪，你的心理健康，以及处理这些真正的大项目都有很大的帮助。无论我在做什么，我总是努力寻找积极的一面。只要我已经满足了那个更高层次的决定。我告诉自己这才是我真正想做的。我觉得这可能有点令人困惑，而且不是最合理的。如果你想澄清任何事情，请在下面的评论中告诉我。我想在这个视频中提到的最后一点是关于关注直接摆在你面前的任务。
So when I think about this exam and, I think about the fact that I have to study for 6 months that is super overwhelming. When I think about the fact that, then I had to get through both of these super, dense and heavy books that I had to do. Thousands of. Practice questions, listen to hundreds of hours of videos and make all kinds of long booklets of notes. That is very, very overwhelming and rightfully. So it is a huge project to tackle. So every single day, when I woke up or every night, I made a plan of directly what I wanted to do over the next 24 hours or over the next 12 hours, 6 hours, 1 hours, 30 minutes, whatever it is. I find that the best way to actually start doing something is to break it down into all of its smaller task, into all of its smaller parts. And then those small parts are so manageable.

所以当我想到这次考试时，我想到我必须学习6个月的事实，这是非常难以承受的。当我想到这个事实时，我必须读完这两本我必须读的超级、密集和沉重的书。成千上万。练习做题，听几百个小时的视频，做各种长篇大论的笔记。这是非常，非常压倒性的和正确的。因此，这是一项艰巨的工程。所以每一天，当我醒来或每天晚上，我都会直接制定一个计划，在接下来的24小时或12小时，6小时，1小时，30分钟内我想做什么，不管是什么。我发现真正开始做某件事的最好方法是把它分解成所有较小的任务，分解成所有较小的部分。然后这些小零件是可以管理的。
They're so simple And easy. For example, if I want to do 20 pages of reading in a day, i'll tell myself how I Complete the first 5 pages of reading in the next hour. Once I finished the hour, I could say. All right, now let me Complete five pages of reading in the next hour. And that way I'm always focused on directly what I need to do. In the next period of time. That's ahead of me, as opposed to thinking about the bigger picture, which can sometimes really stress me out or cause me to think about everything and make me overwhelmed, which I just didn't need at the time.

它们是如此简单和容易。例如，如果我想在一天内完成20页的阅读，我会告诉自己如何在接下来的一个小时内完成前5页的阅读。一旦我完成了一个小时，我可以说。好的，现在让我在接下来的一个小时里完成五页的阅读。通过这种方式，我总是直接专注于我需要做的事情。在接下来的一段时间里。这是在我前面，而不是考虑更大的前景，这有时会让我感到压力，或者让我考虑所有的事情，让我不知所措，这在当时是不需要的。
So for me, I usually think about these smaller blocks in terms of 4 hour blocks, but you can be as small and as specific as you want. And the smaller and more specific you go, the more manageable and easy or simple, those tasks are to Complete.

所以对我来说，我通常认为这些较小的块是4小时的块，但你可以像你想的那样小和具体。你做得越小，越具体，这些任务就越容易管理，越容易完成。
And every time you Complete a task, every time you do something that you told yourself, you're gonna do, please take that off of some list physically taking off. Task that you need to do is such a good feeling. If you cross out something you had on your to do list, this is genuinely a good feeling that helps motivate you, helps you see how much work you have done and how much work is still ahead of you. So I would encourage you. However, it is that you want to visualize the fact that you are doing work, the fact that you are completing objects, that you've set for yourself, just do it in some way, staying motivated and studying so intensely for such a long period of time is something that honestly was very hard for me to do. I'm sure other students find it hard to do as well.

每一次你完成一项任务，每一次你做了一件你告诉自己要做的事，请把它从清单上拿掉。你需要做的任务是一种很好的感觉。如果你划掉了待办事项清单上的某件事，这真的是一种很好的感觉，它有助于激励你，帮助你看到你已经做了多少工作，还有多少工作还摆在你面前。所以我会鼓励你。然而，你想要想象你正在工作的事实，你正在完成你为自己设定的目标的事实，只是以某种方式去做，在这么长的一段时间里保持动力和如此紧张的学习对我来说是很难做到的。我相信其他学生也很难做到这一点。
So I hope that this video has helped you in some way, shape or form. If you did like the video, please to leave a like on it, and also subscribe to my channel, see more content from me in the future. If you got any questions for me, you can leave them in a comment down below. And i'll get back to you as soon as I can. If there's any one of the topics that I discussed in this video, which you'd like me to go into more detail in the future, please also let me know down below best of luck in whatever exam or project you're preparing for. I hope you do really well. And I will see you in the next one face.

所以我希望这个视频在某种程度上对你有所帮助。如果你喜欢这个视频，请在上面留言，并订阅我的频道，将来可以看到我的更多内容。如果你对我有任何问题，你可以在下面的评论中留言。我会尽快回复你。如果有任何我在这个视频中讨论的话题，你想让我在未来更详细地介绍，也请让我知道你在准备的任何考试或项目中好运。我希望你做得很好。我会在下一张脸上看到你。