当你很累的时候如何学习 How to Study When You’re Exhausted
Sometimes the thought of opening a textbook feels like lifting a mountain. Your eyelids droop, your mind wanders, and motivation fizzles out. Exhaustion sets the limits of what you believe possible. In these moments, self-criticism (“I should push through!”) is often louder than self-care.
有时，仅仅翻开课本就像要搬动一座山。你的眼皮沉重，思绪飘远，动力逐渐消散。疲惫让你觉得什么都做不到。在这样的时刻，批评自己的声音（“我应该再努力一点！”）常常盖过了对自己的关照。
Recent research from Harvard Medical School confirms that trying to force productivity while fatigued backfires—your focus drops, errors rise, and so does frustration. Yet the same studies show small, intentional adjustments make real learning possible, even on tired days. This isn’t about heroics or discipline; it’s about working with your mind, not against it. As author Anne Lamott gently reminds us, “Almost everything will work again if you unplug it for a few minutes, including you.”
哈佛医学院的最新研究证实，强迫自己在疲惫时学习只会适得其反——注意力下降、错误增多，挫败感也随之而来。但同样的研究发现，如果能做出一些小而有意识的调整，就算在疲惫的日子里，学习也依然可能进行。这不是逞强，也不是硬撑，而是学会顺应自己的状态。正如作家安妮·拉莫特温柔地提醒我们：“几乎任何东西如果断电几分钟都会重新运作，包括你自己。”
Fatigue can distort self-judgment. Thoughts like “I’m lazy,” or “Everyone else works harder than me,” creep in, even though your brain may truly need rest. Instead, imagine study as a series of gentle steps rather than a marathon—ten focused minutes outweigh an hour of distracted effort. The Pomodoro technique—brief, focused study sessions punctuated by real breaks—turns tiredness from an enemy into a teacher.
疲倦时，我们容易对自己评价失真。“我太懒了”，“别人都比我努力”等念头频频冒头，尽管你的大脑也许真的需要休息。不妨把学习看成一连串温柔的台阶，而不是一场马拉松。十分钟的专心胜过一小时的心不在焉。番茄钟法（专注学习短时间、中间穿插真正的休息）可以让疲惫不再是敌人，反而成为老师。
Here are a few gentle strategies:
Notice your limits. If your mind keeps drifting, allow yourself a short pause or stretch instead of pushing harder.
Set small, clear targets. Aim for one page, one concept, or one practice problem, not a mountain of tasks.
Refresh rather than punish. Drink water, take a walk, or breathe deeply before returning to your work.
可以尝试这些温和的小策略：
- 察觉你的极限。当你发现自己走神，不如让自己暂停一会儿，或起身伸展，而不是硬拼。
- 设立小而清晰的目标。只要完成一页、一个知识点、一道练习题，而不是给自己堆积如山的任务。
- 选择补充而不是惩罚。喝口水、散个步、深呼吸，再回到书桌前。
Remember, real progress includes rest and kindness to yourself. As the poet David Whyte put it, “Rest is the conversation between what we love to do and how we love to be.”When you learn to honor your body and mind, even on your most exhausted days, you can still take steady steps toward your goals.
真正的进步，包含了休息和善待自己。正如诗人大卫·怀特所说：“休息，是我们如何工作和我们希望成为怎样的人的对话。”当你懂得体恤自己的身体和内心，哪怕在最疲惫的时刻，你依然能一步步靠近目标。
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