It would have been a lot easier.

這樣會容易得多。

First rule.

第一條規則

The moment you start to slide, you're shoveling against the tide.

當你開始滑動的那一刻，你就是在逆流而上。

What you need to do is what?

你需要做什麼？

Take a break.

休息一下

And here's what's cool about it.

最酷的地方就在這裡。

You can study for a half hour.

你可以學習半小時。

It doesn't take a half hour break to recharge your batteries.

不需要半小時的休息時間就能為自己充電。

For most people, about five minutes.

對大多數人來說，大約需要五分鐘。

This is where you go away, do something fun for five minutes.

這時，你可以離開，做五分鐘有趣的事情。

Call a friend.

打電話給朋友

Talk to a child.

和孩子談談

Talk to a parent, a roommate.

和父母、室友談談。

Enjoy some music.

欣賞音樂

Do something you enjoy.

做自己喜歡的事

And actually say, this is my treat for having studied for 30 minutes effectively.

實際上，這是我對自己有效學習 30 分鐘的犒賞。

Go back and here's what happens.

回過頭來看看會發生什麼。

Your efficiency is nearly 100%.

你的效率接近 100%。

Study a half hour.

學習半小時

Take a break.

休息一下

Study a half hour.

學習半小時

Study a half hour.

學習半小時

Now had she done that over a course of six hours, she would have got about five and a half hours of serious studying and about a half hour of total break time.

現在，如果她在六個小時的時間裡這樣做，她就會有大約五個半小時的認真學習時間和大約半個小時的休息時間。

In the Hawaiian dorms, all of the rooms had a gooseneck lamp.

在夏威夷宿舍，所有房間都有一盞鵝頸燈。

So the professor said, we're going to try a little experiment.

於是教授說，我們來做個小實驗。

Take that lamp.

拿著那盞燈

Make a little sign and put it on it.

做一個小標誌，貼在上面。

Study lamp.

學習燈

Use it only for studying.

只用於學習。

You don't dress by it.

你不能靠它穿衣服。

You don't have BS sessions by it.

你不必參加 BS 會議。

You don't snack by it.

你不能吃零食。

You don't clean the room by it.

你不能用它來打掃房間。

You use the other lights for all other functions.

其他功能則使用其他燈光。

You're ready to go.

可以出發了

Turn on the lamp and start studying.

打開臺燈，開始學習。

The moment you lose your edge, 15, 20, 30 minutes later, turn the lamp off, get up, and leave the desk.

在你失去優勢的那一刻，15 分鐘、20 分鐘、30 分鐘之後，關掉檯燈，起身離開書桌。

What you're training yourself to study while seated there.

坐在那裡時，你要訓練自己學習什麼。

And it becomes increasingly automatic.

它變得越來越自動。

You sit, turn the lamp on, and you're ready to go.

你坐下來，打開燈，就可以開始了。

It's like magic.

這就像魔法一樣。

The students who did that were one grade point higher the next term compared to the control group that didn't do it.

與沒有這樣做的對照組相比，這樣做的學生在下學期的成績要高出一分。

One grade point simply by creating a study area.

只需創建一個學習區，就能獲得一個等級分。

Most of you undo good studying by not sleeping adequately.

你們中的大多數人都會因為睡眠不足而使學習效果大打折扣。

Some of the latest work on rimming.

一些關於鑲邊的最新作品。

We're not sure exactly how, but there's something going on.

我們不清楚具體是怎麼做到的，但肯定有什麼事情發生了。

It involves the hippocampus.

它涉及海馬體。

It involves the storage from a transitory long-term memory to a permanent, what we call consolidation.

它涉及從短暫的長期記憶存儲到永久記憶，也就是我們所說的鞏固。

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.

但越來越多的證據表明，這一鞏固過程依賴於快速眼動睡眠，如果你是成年人，入睡後大約每一個半小時就會發生一次快速眼動睡眠。

If you're not getting a good night, typically around eight hours, you're not getting enough rim.

如果你晚上睡得不好，一般在八小時左右，那就說明你沒有攝入足夠的 rim。

What you've studied doesn't become permanent.

你所學的東西不會成為永久性的。

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.

我可以告訴你，有研究表明，僅僅通過更好地休息，一些學生的成績就會明顯提高，因為他們的大腦現在能更有效地儲存資訊。

By the way, if you know anybody with sleep apnea, the biggest thing they'll tell you is, I can't remember anything.

順便說一句，如果你認識任何患有睡眠呼吸暫停症的人，他們會告訴你的最大一件事就是：我什麼都記不起來了。

My brain's shot.

我腦子壞了

It's like my memory's gone.

我的記憶好像消失了。

Yeah, it is.

是的，就是這樣。

Because your rimming isn't happening because you wake up so often and you can't consolidate and store permanent memories.

因為你經常醒來，無法鞏固和儲存永久記憶，所以你的口交就不會發生。