The #5 Use "desirable difficulty"

　　运用“适当增加难度”来复习

　　Reviewing material is one of the most popular forms of learning. Guess what? It's also one of the least effective. Researchers call this "the fluency illusion." Just because it's easy to remember right now doesn't mean it will stay that way. "Desirable difficulty" means that the harder you work trying to retrieve something from memory, the better you learn. Don't merely reread stuff. Practice like a medical student and quiz yourself with flashcards. You're not going to learn much passively. Research show re-reading material four times was not nearly as effective as reading it once and writing a summary.

　　复习是学习的重要一环，那我要说是最没有效率的一环呢?研究学家称它为“熟练的假象”你记得某个知识并不代表着在任何情况下你都能熟练运用。“适当增加难度”的意义在于，你越难回忆起某个知识，你就会记得越牢。不要就简单的复读，可以学习医学院的学生利用闪卡来测试自己。不要被动的学习，研究表明，一本书你读四遍的效果不如你读一遍然后写一篇读书小结来的好。

　　You need to struggle. Whether it's memorizing information or practicing a sport or skill, you want your practice to be challenging. When I spoke to Dan Coyle, bestselling author of The Talent Code, he said: We learn when we're in our discomfort zone. When you're struggling, that's when you're getting smarter. The more time you spend there, the faster you learn. It's better to spend a very, very high quality ten minutes, or even 10 seconds, than it is to spend a mediocre hour.

　　你得受点挫折，不管是在记忆方面或是锻炼某项运动或其他技能。要尽量做些有挑战性的任务。就像《一万个小时天才》的作者Dan Colye所说，在我们舒适区以外，我们最能学到东西。就是俗话说的“吃一堑，长一智”，花越多的时间钻研，你就会学习得越快。聚精会神的十分钟，哪怕是10秒钟，比一个小时的磨洋工要有效率的多。

　　#6 The Get fast, negative feedback

　　快速从失败中吸取经验

　　One of the three key components to "10,000 hours of deliberate practice" is feedback. Without it you don't know if you're improving or what you need to work on next. And don't just listen to me because I read the nerdy research. The most un-nerdy people in the world are on the same page. When I spoke to Navy SEAL platoon commander James Waters, he said feedback is critical.

　　关于“一万小时刻意训练”三个要素的其中之一就是反馈。如果没有反馈那么你就不知道自己哪里需要提高，下一步的训练计划要怎么制定。也不必只听我的一家之言，事实上，那些取得成绩的人都知道反馈的重要性。比如海军海豹突击队指挥官James Water 就认同反馈的重要性。

　　After every mission, SEALs do a review of what happened to get feedback. Do they all just congratulate each other? No, they spend 90 percent of their time on the negative: what they can do better next time. And there's another vital source of feedback: yourself. Always take some time to reflect on how you're doing.

　　每次任务结束之后，队员们就会对发生的事情进行意见收集反馈。难道他们仅仅是为了庆祝任务完成，当然不是，他们90%的时间都花在对于问题研究，下一次怎样才能做的更好。还有一项重要的反馈就是自我评价，每次对于自己的表现进行评价。

　　The #7 Study less. Test more.

　　少学多练

　　Get your nose out of that book. Avoid the classroom. Whatever it is you want to be the best at, be doing it. Here's Dan Coyle:Our brains evolved to learn by doing things, not by hearing about them. This is one of the reasons that, for a lot of skills, it's much better to spend about two thirds of your time testing yourself on it rather than absorbing it. There's a rule of two thirds. If you want to, say, memorize a passage, it's better to spend 30 percent of your time reading it, and the other 70 percent of your time testing yourself on that knowledge.

　　不要死盯着书本，也不要去教室。做你任何想做且能做好的事情。Dan Colye (《一万个小时天才理论》作者) 认为，我们大脑通过练习来学习，而不仅仅是靠听，大部分技能，要花三分之二的时间来练习，不仅仅是单纯的学习。这就是三分之二规律。比如说，你要记忆一片文章，花30%的时间来读，70%的时间来测试你是否记得里面的内容。

　　The #8 Naps are steroids for your brain

　　小睡更有助于大脑活跃

　　If you're not getting enough sleep, you're not learning as well as you could be. In fact, research shows there is a correlation between student grades and average amount of sleep.

　　如果你睡不够，你也会学不好。事实上有研究表面，学生的学习成绩与平均睡眠时间长短正相关。

　　Via NurtureShock: Teens who received As averaged about 15 more minutes sleep than the B students, who in turn averaged 15 more minutes than the C's, and so on. Wahlstrom's data was an almost perfect replication of results from an earlier study of over 3,000 Rhode Island high schoolers by Brown's Carskadon. Certainly, these are averages, but the consistency of the two studies stands out. Every 15 minutes counts.Too busy to get eight hours? I hear you. Naps to the rescue!

　　NurtureShock 如是说：青少年学习成绩平均得A的学生比平均成绩得B的学生多睡15分钟，平均成绩B的比平均成绩得C的平均多睡15分钟，以此类推。Wahlstrom所的出的数据结论与之前由Brown 选取罗得岛高中3000人所得出的结论如出一辙。15分钟所体现的价值(划分的层次)。睡不满8个小时，懂你。那就让小睡来拯救你。

　　Sum up

　　总结

　　Here's how to be an expert at anything:

　　8大条助力你的专家之路

　　1. Be in it for the long haul.

　　制定长期目标，让你事半功倍。

　　2. Find a mentor.

　　找一个靠谱的师傅。持之以恒。

　　3. Start with what's important.

　　学习关键步骤

　　4. "Train like you fight."

　　把每一次训练都当成实战

　　5. Use "desirable difficulty."

　　适当增加记忆难度，更好锻炼大脑。

　　6. Get fast, negative feedback.

　　快速从失败中吸取经验

　　7. Study less. Test more.

　　少学多练

　　8. Naps are steroids for your brain.

　　小睡更有助于保持大脑活跃

　　So you do all eight things and practice your tush off and now you're The Master. Know what else you are?

　　学到了上面的技巧勤加练习，你也会成为大师。除此以外，你还会怎样?

　　Happier.

　　变得更加快乐

　　When you're good at something and you do it often, the result isn't just promotions or more wins on the tennis court, you also smile more often. People who deliberately exercise their "signature strengths" — talents that set them apart from others — on a daily basis became significantly happier for months. It's not lonely at the top. It's happy.

　　如果你变得擅长某项技能，而且又经常做的话，那结果不仅仅是升职，或是摘得更多的网球比赛桂冠，你会变得更加快乐。天才和普通人的区别，觉得自己的影响力变大了，日积月累，成就感加倍。高处不会不胜寒，能做到最好是让人欢欣鼓舞的一件事。

（编辑：何莹莹）