You are a highly skilled language professional specializing in making complex educational lectures accessible and engaging for diverse audiences. Your expertise lies in translating and transcribing nuanced content with exceptional clarity and accuracy, comparable to the high standards employed by platforms renowned for their educational impact, such as TED and Huberman Lab.
SourceLanguage is English and TargetLanguage is persian(fasi for Iranians).

 Your task involves translating <SourceLanguage>{{sourceLanguage}}</SourceLanguage> subtitles into <TargetLanguage>{{targetLanguage}}</TargetLanguage>. Your translations should capture both the literal meaning and the cultural nuances of the original content in a single efficient pass.

Translation Process:
1. Comprehensive Translation: Perform a translation that:
   - Captures Essential Information: Ensures all critical details from the original text are accurately reflected.
   - Flows Naturally: Utilizes grammatical structures and idiomatic expressions that are native to <TargetLanguage>{{targetLanguage}}</TargetLanguage>, making the text relatable and engaging.
   - Adapts Culturally: Gives priority to cultural nuances over direct literal equivalence to ensure the content resonates with the target audience.
   - Maintains Consistency: Keeps technical and specialized terms consistent, adapting them contextually for the target audience.

Guidelines:
- Direct Correspondence: Ensure each subtitle index exactly reflects the context and meaning of the original text.
- Tonal Alignment: Use language that aligns with the original's tone, whether informal or formal.
- Structural Adaptation: Modify sentence structures to enhance readability and coherence. Merging or splitting sentences is encouraged if it improves overall clarity.
- Translate only the subtitles in the current_batch_subtitles. Do not translate previous_batch_subtitles, next_batch_subtitles, or any historical batches.
- Use the context from previous_batch_subtitles, next_batch_subtitles, and historical batches to inform your translations, but do not include this context in your output.
- Special Handling: Manage special characters and formatting appropriately:
  - Replace double quotes (") with single quotes (').
  - Replace backslashes (\) with double backslashes (\\).

Output Specifications:
- Provide translations in a valid srt format, adhering to the following strict structure for compatibility with the system:

Subtitle Number: [Sequential Number]
Time Span: [Start Time (HH:MM:SS,SSS) --> End Time (HH:MM:SS,SSS)]
Text: [Subtitle Content]
content_copy
Use code with caution.

Example:

Subtitle Number: 1
Time Span: 00:00:05,230 --> 00:00:08,765
Text: Hello, world!

Subtitle Number: 2
Time Span: 00:00:10,111 --> 00:00:12,999
Text: This is an example SRT subtitle.
content_copy
Use code with caution.

Explanation:

Subtitle Number: Represents the order of the subtitle within the file.

Time Span: Defines the exact time frame when the subtitle should appear and disappear on screen.

Text: Contains the actual words or phrases of the subtitle.

Blank Line: Separates each subtitle block for clarity and parsing.

---

Additional Notes:
- Prioritize synchronization with the original subtitles to create a seamless experience for bilingual viewers.
- Consider the cultural context and idiomatic usage in <TargetLanguage>{{targetLanguage}}</TargetLanguage> to ensure the translation does not just convey the message but also the intent and tone of the original content.
- Additional instructions: <AdditionalInstructions>
- If a subtitle text at a given index is short (less than 4 words) and its meaning is closely connected to the previous or next subtitle, you may combine it with the adjacent subtitle's translation for a more fluent result.
- When combining subtitles, output the full translation in the first subtitle of the group, and use ellipsis '...' for the subsequent combined subtitles.
- If a short subtitle (less than 4 words) is followed by a longer, closely related subtitle, combine them and put the full translation in the short subtitle's slot, using '...' for the longer subtitle.
- Use this technique judiciously. Only combine subtitles when it significantly improves the fluency and naturalness of the translation without losing any important information or timing cues.
- Never skip or omit the translation of any subtitle entirely. All information from the original subtitles should be represented in the translation.
- When combining subtitles, ensure that the resulting translation doesn't become excessively long, which could make it difficult for viewers to read in the given time.
- Be mindful of the context and ensure that combining subtitles doesn't lead to confusion or loss of emphasis present in the original subtitles.
- Always prioritize maintaining the original subtitle structure unless combining significantly improves fluency.
- Never use '...' for subtitles longer than 4 words.
</AdditionalInstructions>
- Additional context provided for the subtitle: <AdditionalContext>{{additionalContext}}</AdditionalContext>
- For acronyms/technical terms: Add brief Farsi explanation if needed.
This approach ensures the delivery of high-quality translations efficiently, making them true to the source while being accessible and engaging for viewers.


i will provide the original English subtitle also i will provide the example subtitle output but you should make a better one.

--original English subtitle start--


530
00:19:16,320 --> 00:19:18,120
book or you're listening to a lecture

531
00:19:18,120 --> 00:19:20,480
perhaps a podcast like this you're

532
00:19:20,480 --> 00:19:21,960
thinking okay I need to learn this I

533
00:19:21,960 --> 00:19:24,559
need to learn this you can voluntarily

534
00:19:24,559 --> 00:19:26,039
ramp up your level of focus and

535
00:19:26,039 --> 00:19:27,440
alertness by telling yourself that

536
00:19:27,440 --> 00:19:29,440
information is important

537
00:19:29,440 --> 00:19:31,960
don't be a passive participant in

538
00:19:31,960 --> 00:19:34,000
learning this is the basis of active

539
00:19:34,000 --> 00:19:35,919
learning by expecting the information to

540
00:19:35,919 --> 00:19:37,720
be so interesting that it pulls your

541
00:19:37,720 --> 00:19:39,559
level of attention and focus out of you

542
00:19:39,559 --> 00:19:41,640
rather learn to engage your attention

543
00:19:41,640 --> 00:19:44,520
and focus voluntarily

544
00:19:44,520 --> 00:19:46,880
volitionally okay when we hear about

545
00:19:46,880 --> 00:19:49,320
ADHD attention deficit hyperactivity

546
00:19:49,320 --> 00:19:52,679
disorder we know that people with ADHD

547
00:19:52,679 --> 00:19:55,840
can attend very rapidly they can really

548
00:19:55,840 --> 00:19:57,679
pay close attention for long periods of

549
00:19:57,679 --> 00:20:00,400
time if they like a given topic or a

550
00:20:00,400 --> 00:20:03,840
given experience or activity they have

551
00:20:03,840 --> 00:20:05,880
serious challenges however engaging

552
00:20:05,880 --> 00:20:07,919
their attention and alertness if they

553
00:20:07,919 --> 00:20:11,039
are not excited about an activity or

554
00:20:11,039 --> 00:20:13,600
information and so it is the Hallmark of

555
00:20:13,600 --> 00:20:17,600
all good Learners to be able to

556
00:20:17,600 --> 00:20:20,320
voluntarily force yourself to attend and

557
00:20:20,320 --> 00:20:23,200
to focus and when I say force yourself

558
00:20:23,200 --> 00:20:24,880
that means a constant bringing back of

559
00:20:24,880 --> 00:20:27,320
your mind's attention to whatever it is

560
00:20:27,320 --> 00:20:29,440
you're trying to learn it is meant to

561
00:20:29,440 --> 00:20:32,559
feel difficult I say meant to feel

562
00:20:32,559 --> 00:20:34,200
difficult because that strain that you

563
00:20:34,200 --> 00:20:36,720
feel that encouraging or in some cases

564
00:20:36,720 --> 00:20:38,280
forcing yourself to attend sometimes

565
00:20:38,280 --> 00:20:40,159
even putting on a hoodie and hat you

566
00:20:40,159 --> 00:20:41,640
know literally putting blinders so that

567
00:20:41,640 --> 00:20:43,320
you can only attend to the material

568
00:20:43,320 --> 00:20:45,919
right in front of you that straining

569
00:20:45,919 --> 00:20:49,120
that you feel reflects in part the

570
00:20:49,120 --> 00:20:50,799
release of neuromodulators like

571
00:20:50,799 --> 00:20:52,559
epinephrine adrenaline in the brain and

572
00:20:52,559 --> 00:20:54,799
body which serve to cue the neural

573
00:20:54,799 --> 00:20:56,679
circuits that they need to change at a

574
00:20:56,679 --> 00:20:58,960
later time okay so the strength that you

575
00:20:58,960 --> 00:21:00,880
feel in trying to learn the strain that

576
00:21:00,880 --> 00:21:02,600
you feel in forcing yourself to learn

577
00:21:02,600 --> 00:21:04,799
how to focus that is good that's a

578
00:21:04,799 --> 00:21:06,799
c-tier nervous system that it's going to

579
00:21:06,799 --> 00:21:09,520
need to change that neuroplasticity

580
00:21:09,520 --> 00:21:12,200
needs to take place think about it if

581
00:21:12,200 --> 00:21:13,880
you didn't feel that strain and you were

582
00:21:13,880 --> 00:21:15,600
able to perform whatever it is that you

583
00:21:15,600 --> 00:21:17,679
were doing or remember whatever

584
00:21:17,679 --> 00:21:18,960
information it is that you're being

585
00:21:18,960 --> 00:21:21,760
exposed to seamlessly well then your

586
00:21:21,760 --> 00:21:23,559
nervous system wouldn't have to change

587
00:21:23,559 --> 00:21:25,799
because it already has the capabilities

588
00:21:25,799 --> 00:21:27,880
within the neural circuits so that

589
00:21:27,880 --> 00:21:30,640
strain that you feel that agitation is

590
00:21:30,640 --> 00:21:34,360
great that's a cue that you are learning

591
00:21:34,360 --> 00:21:36,960
or that you set the learning process in

592
00:21:36,960 --> 00:21:39,919
motion now it's also the case that some

593
00:21:39,919 --> 00:21:41,840
people don't have great levels of focus

594
00:21:41,840 --> 00:21:44,120
and attention and there are of course

595
00:21:44,120 --> 00:21:46,320
pharmacologic tools I would encourage

596
00:21:46,320 --> 00:21:47,960
anyone that has clinically diagnosed

597
00:21:47,960 --> 00:21:49,640
ADHD to talk to their doctor about

598
00:21:49,640 --> 00:21:50,559
whether or not they should use

599
00:21:50,559 --> 00:21:53,760
prescription meds and or other methods

600
00:21:53,760 --> 00:21:55,200
great sleep is always going to be an

601
00:21:55,200 --> 00:21:56,960
important substrate for attention and

602
00:21:56,960 --> 00:21:59,279
focus for anybody but especially for

603
00:21:59,279 --> 00:22:01,480
people with

604
00:22:01,480 --> 00:22:04,159
ADHD I highly encourage anyone that's

605
00:22:04,159 --> 00:22:06,159
interested in enhancing their levels of

606
00:22:06,159 --> 00:22:09,120
focus and attention to also consider the

607
00:22:09,120 --> 00:22:11,279
non-pharmacologic approaches so this is

608
00:22:11,279 --> 00:22:12,799
irrespective of whether or not you need

609
00:22:12,799 --> 00:22:15,120
pharmacologic approaches yes being well

610
00:22:15,120 --> 00:22:17,400
hydrated yes the appropriate amount of

611
00:22:17,400 --> 00:22:18,960
caffeine for you that allows you to be

612
00:22:18,960 --> 00:22:21,080
alert but not you know shaking and

613
00:22:21,080 --> 00:22:22,679
agitated can be very

614
00:22:22,679 --> 00:22:25,520
useful however the scientific data also

615
00:22:25,520 --> 00:22:29,159
support the fact that doing a brief say

616
00:22:29,159 --> 00:22:32,400
five to 10 minute mindfulness meditation

617
00:22:32,400 --> 00:22:33,799
each day these are the data from Wendy

618
00:22:33,799 --> 00:22:35,799
Suzuki's laboratory at New York

619
00:22:35,799 --> 00:22:39,120
University showing that people who do a

620
00:22:39,120 --> 00:22:41,440
10-minute meditation per day where they

621
00:22:41,440 --> 00:22:43,679
simply sit or lie down close their eyes

622
00:22:43,679 --> 00:22:45,679
focus on their breathing their attention

623
00:22:45,679 --> 00:22:47,200
invariably drifts they bring their

624
00:22:47,200 --> 00:22:49,880
attention back to their breathing people

625
00:22:49,880 --> 00:22:52,159
who do that on a regular basis improve

626
00:22:52,159 --> 00:22:54,159
their level of focus they improve their

627
00:22:54,159 --> 00:22:56,039
memory and recall ability and of course

628
00:22:56,039 --> 00:22:57,240
there are a bunch of other positive

629
00:22:57,240 --> 00:22:59,080
effects of that simple

630
00:22:59,080 --> 00:23:01,080
zeroc cost tool of mindfulness

631
00:23:01,080 --> 00:23:04,440
meditation so if you're interested in

632
00:23:04,440 --> 00:23:05,919
improving your levels of focus and

633
00:23:05,919 --> 00:23:08,240
attention for sake of learning I highly

634
00:23:08,240 --> 00:23:12,159
encourage you to explore the Oho

635
00:23:12,159 --> 00:23:15,039
valuable tool of mindfulness meditation

636
00:23:15,039 --> 00:23:17,720
just five or 10 minutes per day done on

637
00:23:17,720 --> 00:23:19,320
a regular basis you miss a day no big

638
00:23:19,320 --> 00:23:20,840
deal just get right back to it the next

639
00:23:20,840 --> 00:23:23,520
day does it matter if you do it morning

640
00:23:23,520 --> 00:23:26,400
afternoon or night no some people find

641
00:23:26,400 --> 00:23:27,679
that doing it too late at night might

642
00:23:27,679 --> 00:23:29,039
disrupt their sleep

643
00:23:29,039 --> 00:23:30,640
but if you think about meditation of the

644
00:23:30,640 --> 00:23:32,760
sort that I just described as a

645
00:23:32,760 --> 00:23:35,120
perceptual exercise maybe you don't even

646
00:23:35,120 --> 00:23:36,640
call it meditation you're just teaching

647
00:23:36,640 --> 00:23:38,279
yourself to focus you could even do it

648
00:23:38,279 --> 00:23:40,200
with Eyes Open by focusing on a visual

649
00:23:40,200 --> 00:23:42,080
Target allowing yourself to Blink there

650
00:23:42,080 --> 00:23:43,960
are good data on this sort of approach

651
00:23:43,960 --> 00:23:46,480
as well and then just making sure that

652
00:23:46,480 --> 00:23:48,440
your visual attention and cognitive

653
00:23:48,440 --> 00:23:50,000
attention comes back to that visual

654
00:23:50,000 --> 00:23:52,120
Target over and over again it's a

655
00:23:52,120 --> 00:23:53,799
deliberate process of bringing your

656
00:23:53,799 --> 00:23:57,000
attention back to a particular

657
00:23:57,000 --> 00:23:59,240
location that is very valuable for

658
00:23:59,240 --> 00:24:01,760
improving your levels of focus in fact

659
00:24:01,760 --> 00:24:04,240
it is known to create significant

660
00:24:04,240 --> 00:24:06,039
improvements in your ability to focus

661
00:24:06,039 --> 00:24:07,919
which is critical for your ability to

662
00:24:07,919 --> 00:24:10,080
study and learn so I know that many

663
00:24:10,080 --> 00:24:12,279
people are interested in what to take

664
00:24:12,279 --> 00:24:14,840
what to do at the level of kind of um

665
00:24:14,840 --> 00:24:17,200
esoteric practices or things to buy

666
00:24:17,200 --> 00:24:19,080
there is stuff out there again I

667
00:24:19,080 --> 00:24:21,360
mentioned hydration caffeine great sleep

668
00:24:21,360 --> 00:24:23,799
and so on but the simple practice of

669
00:24:23,799 --> 00:24:26,240
mindfulness meditation or just what I

670
00:24:26,240 --> 00:24:27,960
describe as a focusing perceptual

671
00:24:27,960 --> 00:24:29,679
exercise of bringing your attention back

672
00:24:29,679 --> 00:24:31,240
to the same location over and over again

673
00:24:31,240 --> 00:24:33,799
deliberately will train you to train

674
00:24:33,799 --> 00:24:35,600
your nervous system to bring your

675
00:24:35,600 --> 00:24:37,480
attention back to whatever it is you're

676
00:24:37,480 --> 00:24:39,240
trying to learn now I've done other

677
00:24:39,240 --> 00:24:41,840
podcasts about how to focus about

678
00:24:41,840 --> 00:24:44,080
attention specifically and ADHD again

679
00:24:44,080 --> 00:24:45,600
you can find all of those at hubman

680
00:24:45,600 --> 00:24:48,080
lab.com simply put ADHD or Focus or

681
00:24:48,080 --> 00:24:50,279
tools for focus into the search function

682
00:24:50,279 --> 00:24:51,679
and it will take you to the exact

683
00:24:51,679 --> 00:24:54,200
timestamps in those episodes that are

684
00:24:54,200 --> 00:24:56,320
relevant right now however I want to

685
00:24:56,320 --> 00:24:57,679
talk about the second part of

686
00:24:57,679 --> 00:24:59,279
neuroplastic

687
00:24:59,279 --> 00:25:02,240
which is that the actual changes in the

688
00:25:02,240 --> 00:25:03,640
nervous system the strengthening and

689
00:25:03,640 --> 00:25:06,360
weakening predominantly of connections

690
00:25:06,360 --> 00:25:08,480
between neurons that underly learning do

691
00:25:08,480 --> 00:25:10,799
not occur during the focusing and

692
00:25:10,799 --> 00:25:12,760
learning or rather the exposure to the

693
00:25:12,760 --> 00:25:16,640
material but instead during deep sleep

694
00:25:16,640 --> 00:25:18,679
and sleep-like states and again I've

695
00:25:18,679 --> 00:25:20,159
done a lot of podcasts and talked a lot

696
00:25:20,159 --> 00:25:21,720
about tools for getting better sleep but

697
00:25:21,720 --> 00:25:23,799
I just want to remind everybody that the

698
00:25:23,799 --> 00:25:25,600
actual reordering of the connections the

699
00:25:25,600 --> 00:25:26,919
strengthening of connections between

700
00:25:26,919 --> 00:25:28,360
neurons that underly learning the

701
00:25:28,360 --> 00:25:30,080
weakening of those connections occurs

702
00:25:30,080 --> 00:25:32,720
during sleep in particular during rapid

703
00:25:32,720 --> 00:25:34,799
eye movement sleep which tends to

704
00:25:34,799 --> 00:25:36,799
predominate in the latter half of the

705
00:25:36,799 --> 00:25:37,919
night so make sure that you're getting

706
00:25:37,919 --> 00:25:39,559
enough sleep for you for some people

707
00:25:39,559 --> 00:25:41,039
it's 6 hours for some people it's eight

708
00:25:41,039 --> 00:25:42,760
hours and yes there is something called

709
00:25:42,760 --> 00:25:44,640
the first night effect the first night

710
00:25:44,640 --> 00:25:48,320
effect is the experimentally observed

711
00:25:48,320 --> 00:25:50,679
phenomenon whereby information that you

712
00:25:50,679 --> 00:25:53,360
learn on a given day is mostly

713
00:25:53,360 --> 00:25:55,320
Consolidated during the night's sleep

714
00:25:55,320 --> 00:25:57,720
that you have on that first night after

715
00:25:57,720 --> 00:25:59,760
the learning occurs does this mean that

716
00:25:59,760 --> 00:26:01,399
if you get a poor night's sleep on the

717
00:26:01,399 --> 00:26:02,880
first night after learning something

718
00:26:02,880 --> 00:26:05,799
that you are forever going to forget

719
00:26:05,799 --> 00:26:07,559
that information that it cannot be

720
00:26:07,559 --> 00:26:09,320
Consolidated into your neural circuits

721
00:26:09,320 --> 00:26:12,559
no however it's very clear that the

722
00:26:12,559 --> 00:26:15,200
first night after learning you want to

723
00:26:15,200 --> 00:26:17,080
get the best sleep possible so if you're

724
00:26:17,080 --> 00:26:19,080
learning BS you're studying is going

725
00:26:19,080 --> 00:26:20,360
late into the night and you're drinking

726
00:26:20,360 --> 00:26:22,279
a lot of caffeine be mindful that the

727
00:26:22,279 --> 00:26:24,000
sleep that you get after drinking that

728
00:26:24,000 --> 00:26:25,960
caffeine late into the day the all

729
00:26:25,960 --> 00:26:27,440
nighters that you're pulling those are

730
00:26:27,440 --> 00:26:29,559
not serving you're learning well so you

731
00:26:29,559 --> 00:26:32,120
need to structure your life as a student

732
00:26:32,120 --> 00:26:35,919
of any kind so that you can get focus

733
00:26:35,919 --> 00:26:37,440
and attention to what it is you want to

734
00:26:37,440 --> 00:26:39,559
learn and you can get sleep to the best

735
00:26:39,559 --> 00:26:41,000
of your ability and of course people who

736
00:26:41,000 --> 00:26:43,360
are raising young kids or who have

737
00:26:43,360 --> 00:26:44,880
stress in their lives for whatever

738
00:26:44,880 --> 00:26:47,000
reason perhaps won't be able to optimize

739
00:26:47,000 --> 00:26:48,760
their sleep on that first night or even

740
00:26:48,760 --> 00:26:50,600
subsequent nights but do your best to

741
00:26:50,600 --> 00:26:52,440
get your sleep right it's the single

742
00:26:52,440 --> 00:26:54,039
best thing you can do for your mental

743
00:26:54,039 --> 00:26:55,640
health for your physical health and for

744
00:26:55,640 --> 00:26:57,880
Learning and performance of any kind and

745
00:26:57,880 --> 00:27:00,840
it's really worth the effort

746
00:27:00,840 --> 00:27:03,200
Now with an understanding of the

747
00:27:03,200 --> 00:27:06,279
mechanisms the focus and

748
00:27:06,279 --> 00:27:10,640
alertness and the Sleep phase of

749
00:27:10,640 --> 00:27:12,240
neuroplasticity what are some other

750
00:27:12,240 --> 00:27:13,880
things that you can do to enhance

751
00:27:13,880 --> 00:27:15,799
whatever studying and learning you've

752
00:27:15,799 --> 00:27:18,080
obtained I already talked about a tool a

753
00:27:18,080 --> 00:27:19,760
behavioral tool for enhancing Focus what

754
00:27:19,760 --> 00:27:21,279
about a behavioral tool for enhancing

755
00:27:21,279 --> 00:27:24,200
plasticity if your sleep is great or

756
00:27:24,200 --> 00:27:25,840
especially if your sleep isn't great and

757
00:27:25,840 --> 00:27:28,200
there I highly recommend you explore

758
00:27:28,200 --> 00:27:30,559
non-sleep deep rest or nsdr there's a

759
00:27:30,559 --> 00:27:31,840
script for this in the show note

760
00:27:31,840 --> 00:27:34,720
captions nsdr sometimes referred to as

761
00:27:34,720 --> 00:27:36,600
Yoga Nidra although those things are

762
00:27:36,600 --> 00:27:39,360
similar but different is a 10 or 20

763
00:27:39,360 --> 00:27:41,240
minute practice that you can do to

764
00:27:41,240 --> 00:27:43,360
restore your mental and physical Vigor

765
00:27:43,360 --> 00:27:44,559
if you haven't slept enough so you could

766
00:27:44,559 --> 00:27:45,679
do it first thing in the morning when

767
00:27:45,679 --> 00:27:47,039
you wake up if you feel you haven't

768
00:27:47,039 --> 00:27:48,600
slept enough you can do it in the

769
00:27:48,600 --> 00:27:50,399
afternoon you can do it in the middle of

770
00:27:50,399 --> 00:27:52,000
the night if you're not able to sleep

771
00:27:52,000 --> 00:27:54,039
and offset some of the Sleep loss that

772
00:27:54,039 --> 00:27:56,640
you otherwise would have experienced

773
00:27:56,640 --> 00:28:00,279
nsdr is a very powerful tool in order to

774
00:28:00,279 --> 00:28:01,399
enhance

775
00:28:01,399 --> 00:28:03,559
neuroplasticity and I'll talk more about

776
00:28:03,559 --> 00:28:05,039
this in a future episode there's a lot

777
00:28:05,039 --> 00:28:07,080
of exciting data coming out about nsdr

778
00:28:07,080 --> 00:28:10,200
and yoga Nitra but if you're sleeping

779
00:28:10,200 --> 00:28:12,039
well and even if you aren't I highly

780
00:28:12,039 --> 00:28:13,880
encourage you to incorporate a 10 or 20

781
00:28:13,880 --> 00:28:17,120
minute nsdr into your schedule someplace

782
00:28:17,120 --> 00:28:18,679
again where you place it in your

783
00:28:18,679 --> 00:28:20,480
schedule isn't as important as the fact

784
00:28:20,480 --> 00:28:23,320
that you do it in order to enhance

785
00:28:23,320 --> 00:28:25,360
neuroplasticity that is the reordering

786
00:28:25,360 --> 00:28:27,120
of connections between neurons to serve

787
00:28:27,120 --> 00:28:28,760
the studying and learning that you're

788
00:28:28,760 --> 00:28:30,880
doing now let's talk about how the best

789
00:28:30,880 --> 00:28:32,960
students structure their days turns out

790
00:28:32,960 --> 00:28:35,760
there are great studies on this there's

791
00:28:35,760 --> 00:28:40,440
a really nice paper in fact that

792
00:28:40,440 --> 00:28:42,919
surveyed close to 700 students these

793
00:28:42,919 --> 00:28:45,360
were medical students approximately

794
00:28:45,360 --> 00:28:48,799
equal number of male and female students

795
00:28:48,799 --> 00:28:50,720
and analyze the most useful learning

796
00:28:50,720 --> 00:28:52,880
habits that is the learning habits

797
00:28:52,880 --> 00:28:54,600
associated with the most successful

798
00:28:54,600 --> 00:28:56,799
students now anytime you do a study like

799
00:28:56,799 --> 00:28:58,640
this where people take surveys there's

800
00:28:58,640 --> 00:29:01,600
always the issue of causality in fact we

801
00:29:01,600 --> 00:29:03,519
can pretty much set aside any possible

802
00:29:03,519 --> 00:29:05,200
causality for instance I'm about to tell

803
00:29:05,200 --> 00:29:06,600
you that the very best performing

804
00:29:06,600 --> 00:29:08,279
students tend to study for about three

805
00:29:08,279 --> 00:29:10,320
or four hours per day but you could

806
00:29:10,320 --> 00:29:12,159
easily say Well they're the best

807
00:29:12,159 --> 00:29:14,279
students because they study three or

808
00:29:14,279 --> 00:29:15,919
four hours per day they don't study

809
00:29:15,919 --> 00:29:17,399
three or four hours per day because

810
00:29:17,399 --> 00:29:18,640
they're the best students and you'd be

811
00:29:18,640 --> 00:29:20,960
exactly right okay we can get into all

812
00:29:20,960 --> 00:29:22,559
sorts of discussions about correlation

813
00:29:22,559 --> 00:29:25,399
versus causation about reverse causality

814
00:29:25,399 --> 00:29:27,480
and on and on however none of that is

815
00:29:27,480 --> 00:29:29,840
the point here the point here is to

816
00:29:29,840 --> 00:29:32,080
establish what are the habits that the

817
00:29:32,080 --> 00:29:34,039
most successful students seem to

818
00:29:34,039 --> 00:29:35,679
incorporate over and over again

819
00:29:35,679 --> 00:29:36,960
regardless of what classes they're

820
00:29:36,960 --> 00:29:39,240
taking regardless of where they are in

821
00:29:39,240 --> 00:29:41,519
their Arc of their learning trajectory

822
00:29:41,519 --> 00:29:43,440
and so what we know based on this study

823
00:29:43,440 --> 00:29:44,559
and I'll provide a link to it in the

824
00:29:44,559 --> 00:29:47,159
show note captions is that there are at

825
00:29:47,159 --> 00:29:49,600
least 10 study habits that the highly

826
00:29:49,600 --> 00:29:50,919
effective students use I'm going to

827
00:29:50,919 --> 00:29:53,640
focus on the top five or six just for

828
00:29:53,640 --> 00:29:56,320
sake of time because it turns out that

829
00:29:56,320 --> 00:29:58,720
most of the effect it appears

830
00:29:58,720 --> 00:30:00,120
of being a better student can be

831
00:30:00,120 --> 00:30:02,760
attributed to these top five or six

832
00:30:02,760 --> 00:30:06,279
habits first of all they set aside time

833
00:30:06,279 --> 00:30:08,440
to study they literally schedule time to

834
00:30:08,440 --> 00:30:10,360
study now this probably serves several

835
00:30:10,360 --> 00:30:12,679
roles the first one is that they are

836
00:30:12,679 --> 00:30:14,880
able to clear out other distractions and

837
00:30:14,880 --> 00:30:16,720
in fact that's the second thing that

838
00:30:16,720 --> 00:30:19,039
they do they are very effective or they

839
00:30:19,039 --> 00:30:20,640
make it a point of putting their phone

840
00:30:20,640 --> 00:30:23,720
away and off of isolating themselves

841
00:30:23,720 --> 00:30:25,360
that's right they're not studying with

842
00:30:25,360 --> 00:30:27,600
other people they study alone which is

843
00:30:27,600 --> 00:30:29,080
not to say that people who study with

844
00:30:29,080 --> 00:30:30,760
others cannot be effective in their

845
00:30:30,760 --> 00:30:32,799
studying but the best performing

846
00:30:32,799 --> 00:30:35,240
students seem to study alone they put

847
00:30:35,240 --> 00:30:38,640
their phone away they tell their friends

848
00:30:38,640 --> 00:30:40,320
and families that they are not going to

849
00:30:40,320 --> 00:30:43,480
be able to be reached during that time

850
00:30:43,480 --> 00:30:45,760
and yes they study for three or four

851
00:30:45,760 --> 00:30:47,960
hours per day but they break that up

852
00:30:47,960 --> 00:30:49,519
into a couple of different sessions

853
00:30:49,519 --> 00:30:51,240
typically two or three sessions so

854
00:30:51,240 --> 00:30:52,559
they're not doing a three or four hours

855
00:30:52,559 --> 00:30:54,679
studying about all in one

856
00:30:54,679 --> 00:30:58,000
shot so they're managing their time

857
00:30:58,000 --> 00:30:59,799
they're eliminating distractions and

858
00:30:59,799 --> 00:31:03,000
they're studying for a consistent amount

859
00:31:03,000 --> 00:31:05,960
of time at least 5 days per week okay

860
00:31:05,960 --> 00:31:07,360
presumably they're taking some weekends

861
00:31:07,360 --> 00:31:08,760
off although that wasn't made clear from

862
00:31:08,760 --> 00:31:10,679
this paper the other thing that they do

863
00:31:10,679 --> 00:31:12,240
and this is very important is that they

864
00:31:12,240 --> 00:31:14,760
make an effort to then teach their peers

865
00:31:14,760 --> 00:31:17,000
to teach other students in the class now

866
00:31:17,000 --> 00:31:18,679
some of you may be thinking and I'm

867
00:31:18,679 --> 00:31:21,200
thinking back to college here mostly

868
00:31:21,200 --> 00:31:22,559
that if you spend all this time learning

869
00:31:22,559 --> 00:31:24,000
the information and you are in a

870
00:31:24,000 --> 00:31:25,519
competitive scenario with the other

871
00:31:25,519 --> 00:31:27,200
students that teaching them the

872
00:31:27,200 --> 00:31:28,600
information is kind of kind of a freebie

873
00:31:28,600 --> 00:31:30,639
for them and it's harder for you meaning

874
00:31:30,639 --> 00:31:32,159
you're putting yourself at a competitive

875
00:31:32,159 --> 00:31:33,919
disadvantage or you're giving them an

876
00:31:33,919 --> 00:31:36,120
unfair Advantage for not having done the

877
00:31:36,120 --> 00:31:38,159
work now while this paper didn't do an

878
00:31:38,159 --> 00:31:39,279
analysis of whether or not these

879
00:31:39,279 --> 00:31:41,559
students that served as the Learners

880
00:31:41,559 --> 00:31:43,600
from the other students got an unfair

881
00:31:43,600 --> 00:31:47,039
Advantage it's very clear that students

882
00:31:47,039 --> 00:31:48,880
who make it a point to learn material in

883
00:31:48,880 --> 00:31:50,760
isolation then bring that material to

884
00:31:50,760 --> 00:31:52,440
other students in the same course and

885
00:31:52,440 --> 00:31:55,279
teach them perform exceedingly well in

886
00:31:55,279 --> 00:31:57,000
comparison to the other students so

887
00:31:57,000 --> 00:31:58,960
don't be afraid to be a teacher of your

888
00:31:58,960 --> 00:32:02,399
peers in order to test this is key to

889
00:32:02,399 --> 00:32:06,159
test and develop Mastery of the material

890
00:32:06,159 --> 00:32:09,000
now in my laboratory for years we used

891
00:32:09,000 --> 00:32:11,120
to have a saying which I simply picked

892
00:32:11,120 --> 00:32:12,600
up from the Laboratories I was trained

893
00:32:12,600 --> 00:32:13,919
in I didn't come up with a saying which

894
00:32:13,919 --> 00:32:16,120
was watch one do one teach one and that

895
00:32:16,120 --> 00:32:18,159
was referring to doing surgeries or

896
00:32:18,159 --> 00:32:21,039
suturing or doing an antibody reaction

897
00:32:21,039 --> 00:32:22,639
or a western blood or things that you do

898
00:32:22,639 --> 00:32:24,279
in

899
00:32:24,279 --> 00:32:27,399
Laboratories watch one do one teach one

900
00:32:27,399 --> 00:32:28,960
watch one do one teach one of course

901
00:32:28,960 --> 00:32:30,399
should be reserved to anything where no

902
00:32:30,399 --> 00:32:32,440
one's going to be put in danger by the

903
00:32:32,440 --> 00:32:34,320
watch one do one teach one procedure

904
00:32:34,320 --> 00:32:35,840
right some procedures especially in

905
00:32:35,840 --> 00:32:37,960
Laboratories can be dangerous given the

906
00:32:37,960 --> 00:32:40,399
materials you use Etc and of course

907
00:32:40,399 --> 00:32:41,639
today we're talking about learning and

908
00:32:41,639 --> 00:32:44,159
studying generally so provided it safe

909
00:32:44,159 --> 00:32:46,000
watch one do one teach one is an

910
00:32:46,000 --> 00:32:49,440
excellent means to learn that is to

911
00:32:49,440 --> 00:32:51,159
study new material to develop

912
00:32:51,159 --> 00:32:53,840
proficiency and even Mastery and over

913
00:32:53,840 --> 00:32:56,000
time perhaps even virtuosity we'll

914
00:32:56,000 --> 00:32:58,960
return to that later those distinctions

915
00:32:58,960 --> 00:33:00,960
so going back to this idea that the best

916
00:33:00,960 --> 00:33:03,039
students set aside time they designate

917
00:33:03,039 --> 00:33:06,960
time to study alone without distractions

918
00:33:06,960 --> 00:33:09,039
that is sure to help them anchor their

919
00:33:09,039 --> 00:33:10,679
focus and attention they know that

920
00:33:10,679 --> 00:33:12,440
they're going to need to use their focus

921
00:33:12,440 --> 00:33:14,440
and attention during that time and we

922
00:33:14,440 --> 00:33:17,120
know with absolute certainty that focus

923
00:33:17,120 --> 00:33:20,120
and attention are a limited but

924
00:33:20,120 --> 00:33:22,480
renewable resource in the human brain

925
00:33:22,480 --> 00:33:24,399
the longer you're awake the more is the

926
00:33:24,399 --> 00:33:26,399
buildup of a molecule called adenosine

927
00:33:26,399 --> 00:33:27,480
in your brain and body it makes you

928
00:33:27,480 --> 00:33:29,760
sleep sley makes it harder to focus when

929
00:33:29,760 --> 00:33:31,519
you sleep adenosine levels are pushed

930
00:33:31,519 --> 00:33:33,559
down again you're able to focus again

931
00:33:33,559 --> 00:33:35,039
you feel more alert you can think of

932
00:33:35,039 --> 00:33:37,159
adenosine as limiting your attentional

933
00:33:37,159 --> 00:33:38,559
budget which is not to say that some

934
00:33:38,559 --> 00:33:40,799
people don't study best in the afternoon

935
00:33:40,799 --> 00:33:42,880
or in the evening or even late at night

936
00:33:42,880 --> 00:33:44,799
right I recall times during University

937
00:33:44,799 --> 00:33:46,440
when I'd study between the hours of 10

938
00:33:46,440 --> 00:33:48,440
p.m. and 2: a.m. I don't do that any

939
00:33:48,440 --> 00:33:49,480
longer

940
00:33:49,480 --> 00:33:52,360
but scheduling time where you know

941
00:33:52,360 --> 00:33:54,200
you're going to need to be focused and

942
00:33:54,200 --> 00:33:57,200
attending is perhaps one of the most

943
00:33:57,200 --> 00:33:59,440
important things toward being able to

944
00:33:59,440 --> 00:34:01,440
focus and attend to the material now if

945
00:34:01,440 --> 00:34:03,840
you're taking courses you probably are

946
00:34:03,840 --> 00:34:05,360
going to be a slave to the timing of the

947
00:34:05,360 --> 00:34:06,600
courses you aren't going to be able to

948
00:34:06,600 --> 00:34:08,399
tell the instructor okay listen I want

949
00:34:08,399 --> 00:34:10,599
you to do this course at you know 3 p.m.

950
00:34:10,599 --> 00:34:12,320
because that's when you learn best or at

951
00:34:12,320 --> 00:34:13,760
8: a.m. because that's when you happen

952
00:34:13,760 --> 00:34:16,119
to be able to attend best however to the

953
00:34:16,119 --> 00:34:17,918
extent that you have any control over

954
00:34:17,918 --> 00:34:19,239
the time in which you're going to study

955
00:34:19,239 --> 00:34:21,879
keeping that at a regular time or times

956
00:34:21,879 --> 00:34:23,440
perhaps one block early in the day one

957
00:34:23,440 --> 00:34:25,320
block later in the day perhaps two

958
00:34:25,320 --> 00:34:27,440
blocks early in the day and so on is

959
00:34:27,440 --> 00:34:29,119
going to be beneficial it turns out

960
00:34:29,119 --> 00:34:30,639
that's also supported by the research

961
00:34:30,639 --> 00:34:34,800
literature that the brain just like with

962
00:34:34,800 --> 00:34:37,879
its sleep wake cycles that entrain to a

963
00:34:37,879 --> 00:34:39,879
regular schedule that is your brain and

964
00:34:39,879 --> 00:34:41,760
body get used to being active and

965
00:34:41,760 --> 00:34:44,079
inactive at particular times based on

966
00:34:44,079 --> 00:34:46,119
your exposure to sunlight your exposure

967
00:34:46,119 --> 00:34:48,960
to activities your social rhythms Etc if

968
00:34:48,960 --> 00:34:50,760
you regularly meaning for the course of

969
00:34:50,760 --> 00:34:53,719
about three days make it a point to

970
00:34:53,719 --> 00:34:55,800
focus and study at particular times

971
00:34:55,800 --> 00:34:57,240
again pulling your attention back it's

972
00:34:57,240 --> 00:34:58,760
not an automatic process but pulling

973
00:34:58,760 --> 00:35:01,079
your attention back to a specific

974
00:35:01,079 --> 00:35:02,680
location perhaps on a page or that

975
00:35:02,680 --> 00:35:05,079
you're listening to in a lecture your

976
00:35:05,079 --> 00:35:07,920
body and brain will start to entrain to

977
00:35:07,920 --> 00:35:10,359
that Rhythm such that you will be able

978
00:35:10,359 --> 00:35:13,079
to focus and attend better simply by

979
00:35:13,079 --> 00:35:15,839
virtue of the regularity of the timing

980
00:35:15,839 --> 00:35:18,520
of the exposure to the material okay so

981
00:35:18,520 --> 00:35:19,920
you probably need about two or three

982
00:35:19,920 --> 00:35:22,359
days to break into a regular schedule of

983
00:35:22,359 --> 00:35:24,599
focusing and attending and studying at a

984
00:35:24,599 --> 00:35:27,880
given time or times allow yourself that

985
00:35:27,880 --> 00:35:29,800
transition period but then make it a

986
00:35:29,800 --> 00:35:32,880
point to schedule those times to study

987
00:35:32,880 --> 00:35:35,280
set aside your phone tell people you're

988
00:35:35,280 --> 00:35:37,640
going offline turn off the Wi-Fi if you

989
00:35:37,640 --> 00:35:39,599
need to or have to you may need it for

990
00:35:39,599 --> 00:35:41,320
your studying I don't know depends on

991
00:35:41,320 --> 00:35:42,920
what you're studying but limit

992
00:35:42,920 --> 00:35:45,640
distractions at all costs and learn to

993
00:35:45,640 --> 00:35:48,240
just focus on the material and this is a

994
00:35:48,240 --> 00:35:49,599
skill this is the most important thing

995
00:35:49,599 --> 00:35:51,680
to understand it's a skill to be able to

996
00:35:51,680 --> 00:35:53,680
focus and study and it's a skill that

997
00:35:53,680 --> 00:35:55,880
you can learn very quickly especially if

998
00:35:55,880 --> 00:35:57,960
you schedule it for regular times and

999
00:35:57,960 --> 00:36:00,240
you give yourself two or three days in

1000
00:36:00,240 --> 00:36:01,839
which to adapt to those schedules and

1001
00:36:01,839 --> 00:36:03,760
times and then try and stick to them as

1002
00:36:03,760 --> 00:36:05,599
regularly as possible perhaps even on

1003
00:36:05,599 --> 00:36:07,280
the weekends if you're approaching you

1004
00:36:07,280 --> 00:36:08,960
know the end of the quarter or

1005
00:36:08,960 --> 00:36:12,040
semester perhaps even on the weekend

1006
00:36:12,040 --> 00:36:13,480
even if you're not in the quarter or

1007
00:36:13,480 --> 00:36:15,640
semester keeping those regular times

1008
00:36:15,640 --> 00:36:17,800
will entrain your nervous system to

1009
00:36:17,800 --> 00:36:20,599
study and learn at its best at those

1010
00:36:20,599 --> 00:36:22,400
particular times I'd like to take a

1011
00:36:22,400 --> 00:36:24,640
quick break and acknowledge our sponsor

1012
00:36:24,640 --> 00:36:27,119
ag1 by now many of you have heard me say

1013
00:36:27,119 --> 00:36:28,960
that if I could take Just One supplement

1014
00:36:28,960 --> 00:36:31,400
that supplement would be ag1 the reason

1015
00:36:31,400 --> 00:36:33,520
for that is ag1 is the highest quality

1016
00:36:33,520 --> 00:36:35,160
and most complete of the foundational

1017
00:36:35,160 --> 00:36:37,359
nutritional supplements available what

1018
00:36:37,359 --> 00:36:39,000
that means is that it contains not just

1019
00:36:39,000 --> 00:36:40,560
vitamins and minerals but also

1020
00:36:40,560 --> 00:36:43,480
probiotics prebiotics and adaptogens to

1021
00:36:43,480 --> 00:36:45,800
cover any gaps you may have in your diet

1022
00:36:45,800 --> 00:36:48,079
and provide support for a demanding life

1023
00:36:48,079 --> 00:36:49,839
for me even if I eat mostly Whole Foods

1024
00:36:49,839 --> 00:36:51,560
and minimally processed foods which I do

1025
00:36:51,560 --> 00:36:53,800
for most of my food intake it's very

1026
00:36:53,800 --> 00:36:55,000
difficult for me to get enough fruits

1027
00:36:55,000 --> 00:36:56,880
and vegetables vitamins and minerals

1028
00:36:56,880 --> 00:36:59,440
micronutrients and adaptogens from food

1029
00:36:59,440 --> 00:37:01,200
alone for that reason I've been taking

1030
00:37:01,200 --> 00:37:04,359
ag1 daily since 2012 and often twice a

1031
00:37:04,359 --> 00:37:06,160
day once in the morning or mid morning

1032
00:37:06,160 --> 00:37:08,079
and again in the afternoon or evening

1033
00:37:08,079 --> 00:37:09,960
when I do that it clearly bolsters my

1034
00:37:09,960 --> 00:37:12,119
energy my immune system and my gut

1035
00:37:12,119 --> 00:37:14,240
microbiome these are all critical to

1036
00:37:14,240 --> 00:37:16,280
brain function mood physical performance

1037
00:37:16,280 --> 00:37:19,000
and much more if you'd like to try ag1

1038
00:37:19,000 --> 00:37:22,200
you can go to drink a1.com huberman to

1039
00:37:22,200 --> 00:37:23,960
claim their special offer right now

1040
00:37:23,960 --> 00:37:25,480
they're giving away five free travel

1041
00:37:25,480 --> 00:37:28,760
packs plus a year supply of vitamin 3 K2

1042
00:37:28,760 --> 00:37:32,400
again that's drink a1.com huberman to

1043
00:37:32,400 --> 00:37:34,599
claim that special offer before I move

1044
00:37:34,599 --> 00:37:38,240
into specific ways to study in order to

1045
00:37:38,240 --> 00:37:40,640
maximally offset forgetting notice I

1046
00:37:40,640 --> 00:37:42,800
didn't say in order to learn but rather

1047
00:37:42,800 --> 00:37:45,520
to maximally offset forgetting AKA

1048
00:37:45,520 --> 00:37:48,079
learning stably learning material

1049
00:37:48,079 --> 00:37:49,839
there's one other point that I wanted to

1050
00:37:49,839 --> 00:37:51,839
pass along from this uh really nice

1051
00:37:51,839 --> 00:37:53,400
study on the study habits of highly

1052
00:37:53,400 --> 00:37:55,200
effective medical students that I've

1053
00:37:55,200 --> 00:37:58,599
been referring to and that is when one

1054
00:37:58,599 --> 00:38:01,040
examined or these people were asked

1055
00:38:01,040 --> 00:38:04,240
about their motivation for studying the

1056
00:38:04,240 --> 00:38:06,520
best performing students had an

1057
00:38:06,520 --> 00:38:09,000
interesting answer they had a very

1058
00:38:09,000 --> 00:38:12,560
long-term understanding of how or belief

1059
00:38:12,560 --> 00:38:15,400
rather about how their success in

1060
00:38:15,400 --> 00:38:19,319
medical school would impact their family

1061
00:38:19,319 --> 00:38:21,160
how it would impact their life Arc how

1062
00:38:21,160 --> 00:38:23,240
it would change them and they weren't

1063
00:38:23,240 --> 00:38:24,839
particular about the ways in which it

1064
00:38:24,839 --> 00:38:26,480
would change them or their family in

1065
00:38:26,480 --> 00:38:29,200
fact it was a rather broad abstract

1066
00:38:29,200 --> 00:38:31,760
aspirational way of thinking about their

1067
00:38:31,760 --> 00:38:33,839
study efforts so what I like so much

1068
00:38:33,839 --> 00:38:36,599
about this paper is that you know in

1069
00:38:36,599 --> 00:38:38,520
addition to having a fairly large sample

1070
00:38:38,520 --> 00:38:40,839
size close to 700 students that were

1071
00:38:40,839 --> 00:38:43,359
evaluated and yes it's purely uh you

1072
00:38:43,359 --> 00:38:46,160
know self-report and this kind of thing

1073
00:38:46,160 --> 00:38:48,960
nonetheless it Bridges the two extremes

1074
00:38:48,960 --> 00:38:50,560
of studying and learning you know it

1075
00:38:50,560 --> 00:38:52,319
gets right down into the nitty-gritty of

1076
00:38:52,319 --> 00:38:54,359
how long they study when they study the

1077
00:38:54,359 --> 00:38:56,280
things they do to limit distraction that

1078
00:38:56,280 --> 00:38:59,319
we just discussed but it also gets to

1079
00:38:59,319 --> 00:39:00,800
their underlying psychological

1080
00:39:00,800 --> 00:39:02,800
motivations and the thing that they use

1081
00:39:02,800 --> 00:39:04,319
in order to pull them forward through

1082
00:39:04,319 --> 00:39:06,760
their study efforts perhaps especially

1083
00:39:06,760 --> 00:39:10,520
when their desire is waning or their uh

1084
00:39:10,520 --> 00:39:12,119
level of fatigue is increasing I don't

1085
00:39:12,119 --> 00:39:14,079
know that I'm speculating here but this

1086
00:39:14,079 --> 00:39:17,640
is this aspirational component of going

1087
00:39:17,640 --> 00:39:19,160
to medical school which it turns out in

1088
00:39:19,160 --> 00:39:21,160
the country in which the study was done

1089
00:39:21,160 --> 00:39:24,200
um only very very select few of the very

1090
00:39:24,200 --> 00:39:26,599
best students are able to achieve that

1091
00:39:26,599 --> 00:39:28,240
they have to learn the in a different

1092
00:39:28,240 --> 00:39:30,200
language altogether which is

1093
00:39:30,200 --> 00:39:32,400
incredible I always Marvel at that you

1094
00:39:32,400 --> 00:39:34,079
know I have friends that did their PHD

1095
00:39:34,079 --> 00:39:37,240
thesis in Italy they're Italian by birth

1096
00:39:37,240 --> 00:39:39,359
they now happen to run a laboratory in

1097
00:39:39,359 --> 00:39:41,880
Italy and they had to do their PHD

1098
00:39:41,880 --> 00:39:43,760
training and write papers and give their

1099
00:39:43,760 --> 00:39:46,760
thesis dissertation and defense in

1100
00:39:46,760 --> 00:39:48,280
English even though English was their

1101
00:39:48,280 --> 00:39:50,040
second language so talk about a

1102
00:39:50,040 --> 00:39:52,520
challenge and um that's just one example

1103
00:39:52,520 --> 00:39:54,640
that I can think of there are many

1104
00:39:54,640 --> 00:39:55,839
examples of

1105
00:39:55,839 --> 00:39:58,119
that these students students that I'm

1106
00:39:58,119 --> 00:40:00,720
referring to in this study are not

1107
00:40:00,720 --> 00:40:03,160
necessarily constantly thinking about

1108
00:40:03,160 --> 00:40:05,119
how their efforts will transform

1109
00:40:05,119 --> 00:40:07,520
themselves and their families but they

1110
00:40:07,520 --> 00:40:09,720
certainly were able to report what it

1111
00:40:09,720 --> 00:40:11,640
was specifically that they are seeking



--original English subtitle end--

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