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

我们使用大脑得多，学习，信息就会多。

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

所以会感觉很不自然。这会让觉得很假，很费。

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，感觉难，我们实际上学得就多。

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，研称之为对感觉（如自我安慰）和注意（如能够集中注意）的“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。

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测试，表现得也更糟糕，执行控制能，是你在思考用到的一组能，比如工作记忆和反应抑制。