And the more we use our brains, the more effortful learning is, the more information is gonna stick.

我们使用越多，学习越努力，信息就会越多。

So it's going to feel unnatural. It's going to feel fake and it's going to feel effortful.

所以会很不自然。这会让人很假，很费力。

But, you know, when I bench 70 kilograms that is effortful, that is when my muscles are gonna grow.

但是，你知道，当我努力卧推 70 公斤的候就是我肌肉生长的候。

It's, the more effortful, the more hard it feels to be learning something, the more we're actually going to be learning it.

学东西越努力，越难，我们实际上学就越多。

The second is self-regulation, which researchers refer to as 'effortful control' of feelings (eg, self-soothing) and of attention (eg, able to hold focus).

第二种是自我调节，研究人员称之为对（自我安慰）和注意力（能够集中注意力）的“努力控制”。

I dictate what I would like my assistants to type, as typing it for myself would be too slow and effortful.

我决定我希望我的助手输入什么，因为自己输入太慢而且费力。

The buzzed participants also did worse on a test of executive control, which is a set of abilities you use when you're doing some effortful thinking, like working memory and response inhibition.

微醉的参与者进行执行控制能力测试，表现也更糟糕，执行控制能力，是你在努力思考用到的一组能力，比工作记忆和反应抑制。