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  • You've been looking at the lives of the  incredibly successful and want to know how  

    你一直在關注那些成功人士的生活,並想知道他們是如何

  • you can replicate their success. Want to know the  secret? It's not their superhuman discipline or  

    你可以複製他們的成功。想知道祕密嗎?這不是他們超人的紀律,也不是...

  • overpowering ambition. It's a matter of devising  the optimal systems to keep you consistently  

    超強的野心。這是一個設計最佳系統的問題,以使你持續地

  • running at peak performance, helping you  slowly inch your way closer to your goals,  

    以最佳性能運行,幫助你慢慢接近你的目標。

  • day after day. This is how to  optimize your daily routine.

    日復一日。這就是如何優化你的日常工作。

  • Dr. Jubbal, MedSchoolInsiders.com.

    朱波醫生,醫派內參網。

  • There is no single perfect daily routine  that works for two different people.  

    沒有一個完美的日常工作適合兩個不同的人。

  • We each have our own needs and priorities, and  our schedules should reflect that. However,  

    我們每個人都有自己的需求和優先事項,我們的時間表應該反映這一點。然而,我們的時間表應該反映這一點。

  • there are a set of principles shared amongst  top performers. Once you've set your daily  

    有一套原則是頂尖表現者之間共享的。一旦你設定了你每天的

  • routine foundational pillars, we'll then  fill in the details based on your needs.

    常規的基礎性支柱,然後我們會根據你的需求來填充細節。

  • We must first lay the foundations, or  fixed elements, of our daily schedule.  

    我們必須先打好基礎,或者說是固定的元素,我們每天的時間表。

  • Consider these the pillars that hold up the rest  of the daily practice. They are of the utmost  

    將這些視為支撐日常修行的其餘部分的支柱。它們是最重要的

  • importance and are non-negotiable. These include  your wake up time, exercise regimen, meals,  

    的重要性,而且是不可商量的。這些包括你的起床時間、運動方案、膳食。

  • and wind down time. By doing the work upfront  and determining when each element will occur,  

    和收尾時間。通過前期的工作,確定每項內容的發生時間。

  • you reduce the mental energy needed  to carry these out in the future.  

    你減少了今後開展這些工作所需的精神力量。

  • Rather than the mental exercise of asking  yourself and planning when you should exercise  

    與其說是問自己和計劃什麼時候該運動的心理運動

  • or eat lunch, you already have it figured out  and know exactly when it's going to happen.

    或吃午飯,你已經想好了,而且清楚知道什麼時候會發生。

  • Maybe you're rolling your eyes right now  and looking for a shortcut. If you're  

    也許你現在正翻著白眼找捷徑。如果你是

  • interested in nootropics, meaning drugs or other  substances used to improve congnitive function,  

    對諾託品感興趣,諾託品是指用於改善預知功能的藥物或其他物質;

  • understand this: there is no nootropic that  has ever even approached the cognitive boost  

    理解這一點:沒有nootropic,有史以來甚至接近認知提升

  • you'll receive from optimizing your sleep  and regular exercise. In other words,  

    你會從優化睡眠和規律運動中得到好處。換句話說

  • nootropics have a much lower return compared  to dialing in your sleep and exercise.

    與撥動你的睡眠和運動相比,notropics的回報率要低得多。

  • Start with your calendar or planner of choiceand fill in the fixed elements that you must  

    從你選擇的日曆或計劃表開始,填寫你必須的固定元素。

  • attend and cannot changethink classes, small  group sessions, club meetings, and the like.

    參加而不能改變的--想想班級、小組會議、俱樂部會議等。

  • Next, determine your sleep and wake timesYou should allow yourself adequate sleep,  

    其次,確定你的睡眠和起床時間。 你應該讓自己有足夠的睡眠時間。

  • as skimping on sleep results in multiple  downstream effects that will compound toward  

    因為吝嗇睡眠會導致多種下游效應,並將複合到以下方面

  • diminished effectiveness. If you're putting  in the effort to build a daily routine to be  

    效力降低。如果你在努力建立一個日常的生活習慣,以是

  • more productive and effective, it will all be for  nothing if you sacrifice sleep. It's best practice  

    更有生產力和效率,如果你犧牲了睡眠,這一切都將是徒勞的。最好的做法是

  • to set aside between 7 to 9 hours per night. I  actually err on the side of planning for too much  

    以留出每晚7至9小時的時間。其實我錯在計劃太多。

  • sleep - that way, if my body is feeling well  rested I'll wake up before my scheduled time,  

    睡眠--這樣一來,如果我的身體感覺休息得很好,我就會在預定時間之前醒來。

  • and if I need additional  recovery, I have the opportunity.

    如果我需要額外的恢復,我有機會。

  • How you start the day sets the tone  for the remainder of your waking hours,  

    你如何開始一天的工作,為你清醒的其餘時間定下了基調。

  • and how you wind down at the end of the day  dictates how restful your sleep will be.

    而你在一天結束時如何收工,決定了你的睡眠會有多安穩。

  • Your sleep and wake times will be largely  a function of your other fixed commitments,  

    你的睡眠和喚醒時間將在很大程度上取決於你的其他固定承諾。

  • like school or work. Since I'm no longer doing  plastic surgery, I have complete freedom in  

    比如上學或工作。由於我不再做整形手術,我有完全的自由,在

  • setting the start and end points to my dayCurrently, my day ends at 10:30PM and begins at  

    設置我一天的開始和結束點。 目前,我的一天在10:30PM結束,並在

  • 7:00AM. For my recent client, who we'll  call Lawrence, he was subject to a more  

    早上七點對於我最近的客戶,我們叫他勞倫斯,他受到了更多的。

  • typical medical student schedule. He decided to  start at 6:00AM and finish his day by 11:00PM.

    典型的醫學生時間表。他決定從早上6:00開始,到晚上11:00結束一天的工作。

  • Most people can get behind the idea of havingwakeup time and bedtime each day. Many can still  

    大多數人都能接受每天有一個起床時間和睡覺時間的想法。許多人仍然可以

  • agree with set times for meals. But few people  treat exercise with the same level of regularity  

    同意規定時間吃飯。但很少有人會像對待運動一樣有規律可循。

  • and rigidity. To get those sweet cognitive  benefits of brain derived neutorophic factor,  

    和僵化。要想獲得腦源性中樞因子的那些甜美的認知功效。

  • or BDNF, you'll need to prioritize regular  exercise into your schedule. Remember,  

    或BDNF,你需要優先將定期鍛鍊納入日程。記住:

  • those who treat exercise with a high degree of  importance have an edge over those who don't.  

    對待運動高度重視的人比不重視的人有優勢。

  • The type of exercise you do is less important  than the question of whether or not you exercise  

    你所做的運動類型不如你是否運動的問題重要。

  • with regularity. I opt for cycling and weight  training, but maybe you prefer running or pilates.

    有規律地進行。我選擇騎自行車和重量訓練,但也許你更喜歡跑步或普拉提。

  • Lawrence is one of those people who, as a busy  medical student, knew he wasn't going to exercise  

    勞倫斯就是這樣一個人,作為一個忙碌的醫學生,他知道自己不會去鍛鍊身體

  • unless he did so first thing in the morningotherwise there was always something else that  

    除非他早上第一件事就是這樣做,否則總是有其他的事情。

  • he felt was more urgent. For that reason, he  starts his days early and squeezes his workout  

    他覺得比較緊急。為此,他早早地開始了一天的工作,並擠出時間進行鍛鍊。

  • in before class starts at 8:00AM. Whether that  will be sustainable during his clinical years is  

    在早上8: 00上課前就開始了。這是否能在他的臨床生涯中持續下去?

  • yet to be determined, and that's ok. Your  schedule will adapt based your demands over time.

    尚未確定,這沒關係。你的日程安排會根據你的需求隨著時間的推移而調整。

  • To ensure something like exercise actually sticksit's best to anchor it to a clear marker in the  

    為了確保練習這種東西能真正堅持下去,最好將它固定在一個清晰的標記上,在。

  • day. For some, it's the first thing they do  upon waking up. When I was in medical school,  

    一天。對一些人來說,這是他們醒來後做的第一件事。我在醫學院的時候

  • it was the first thing I did after class each day  – after all, the last thing I wanted to do after  

    這是我每天下課後做的第一件事--畢竟,我每天下課後最不願意做的事就是

  • several hours of class was hit the books, so going  to the gym instead was a productive mental break.

    幾個小時的課是打書,所以去健身房代替是一個高效的精神休息。

  • Last, fill in your meal times. Again, this  will primarily depend on the fixed elements  

    最後,填上你的吃飯時間。同樣,這將主要取決於固定的要素

  • in your schedule, in addition to your personal  preferences. I practice time restricted feeding  

    在您的日程安排中,除了您的個人喜好之外。我實行限時餵養

  • and don't eat until noon on most days, and  have dinner before 7PM. Lawrence follows  

    並在大多數日子裡中午前不吃飯,晚上7點前吃晚飯。勞倫斯遵循

  • the more traditional 3 meals per day and eatslight breakfast between his workout and class.  

    比較傳統的一日三餐,在鍛鍊和上課之間吃清淡的早餐。

  • Whatever you decide, it's best practice to not eat  too late at night, close to your bedtime, as data  

    不管你怎麼決定,最好的做法是晚上不要吃得太晚,接近睡覺時間,因為數據顯示

  • suggests this is detrimental to your nighttime  restfulness, blood sugar, and various hormones.

    表明這對你的夜間休息、血糖和各種激素都是不利的。

  • After setting the foundations, it's  time to adjust the details of your  

    打好基礎後,就可以調整你的細節了。

  • schedule. Your foundations from  step 1 will largely be fixed, but  

    的時間表。你從第1步開始的基礎就基本固定了,但是

  • it's ok to move things around as needed  to dial in your perfect daily routine.

    沒關係,可以根據需要移動東西,來調整你完美的日常工作。

  • The main element we want to optimize  for is your focused work and study time.  

    我們要優化的主要內容是你的專注工作和學習時間。

  • This is the most mentally taxing time of the  day, and should be when you get the bulk of  

    這是一天中最耗費精神的時間,也應該是你獲得大量的

  • your work done. Top performers have dedicated  blocks of deep work, as coined by Cal Newport,  

    你的工作完成了。頂尖的表現者都有專門的深層工作區塊,正如卡爾-紐波特所創造的那樣。

  • whereby they study or work with high  intensity and zero distraction. In contrast,  

    在這種情況下,他們高強度、零干擾地學習或工作。相比之下:

  • most frustrated students practice extended periods  of low to medium intensity studying. This is an  

    最受挫的學生練習長時間的中低強度學習。這是一

  • insidious feedback loop - it's less efficient and  disheartening because they always feel behind,  

    陰險的反饋循環--因為他們總覺得自己落後,所以效率較低,令人沮喪。

  • causing them to spend more time on suboptimal  studying, and ultimately leads to subpar results.

    導致他們把更多的時間花在不理想的學習上,最終導致成績不理想。

  • In designing your daily schedule, look at  your fixed elements and consider at what  

    在設計每天的日程表時,要看清你的固定要素,考慮在什麼時候

  • points would you be most readily able to tap into  a focused state? If you're not a morning person,  

    點,你會最容易挖掘出專注的狀態?如果你不是一個早晨的人。

  • then expecting yourself to  get your best work done at 7AM  

    然後期望自己在早上7點完成最好的工作。

  • is not setting yourself up for success. Similarly,  

    是沒有為自己的成功做準備。同樣,

  • waiting until 9PM when you're exhausted at the  end of the day is also less likely to be fruitful.

    等到晚上9點,當你在一天結束時筋疲力盡的時候,也不太可能有什麼成果。

  • Again, everyone is different, and this should  primarily be a function of your mental states  

    同樣,每個人的情況都不一樣,這主要應該是你的心理狀態所決定的

  • over the course of the day. I begin my deep  work block at 8:00AM, but for Lawrence,  

    在一天的時間裡。我在早上8點開始我的深度工作塊,但對於勞倫斯來說。

  • we decided on his first focused study block  at 1:00PM. In my case, I am fresh and thinking  

    我們決定在下午1點進行他的第一個集中學習區。就我而言,我很新鮮,也很有想法

  • clearly in the mornings, able to do my best  focused work at this time. In the afternoons,  

    清晨,能夠在這個時候做我最專注的工作。在下午的時候。

  • I find myself less motivated or willing to  put up with difficult work. On the other hand,  

    我發現自己的積極性不高,也不願意忍受困難的工作。另一方面。

  • Lawrence isn't drained from his morning  lectures, and after a lunch break,  

    勞倫斯上午講課並不枯燥,午休之後。

  • is ready to hit the books hard  first thing in the afternoon.

    下午第一件事就是準備狠狠地打書。

  • Your focused study block should be at leastcouple hours in duration - my recommendation  

    你的集中學習時間至少要有幾個小時--我的建議是,你的集中學習時間應該是幾個小時。

  • is between 2 and 4. Anything less, and you're  leaving high quality study time on the table,  

    是2到4之間。再少的話,你就會把高質量的學習時間留在桌子上。

  • and anything longer, you're devolving into  lower intensity and less fruitful efforts.

    而任何更長的時間,你會陷入低強度和低成果的努力。

  • Don't get ahead of yourself in this process  - remember this daily schedule needs to be  

    在這個過程中不要自作主張--記住這個每天的時間表需要

  • sustainable over the long term, not  just for a few days. If you feel that  

    長期的可持續發展,而不僅僅是幾天的時間。如果你覺得

  • you're pushing yourself 10/10ths  every day, you'll burn out fast.

    你每天推自己10/10分之一, 你會燒出快。

  • That means breaks are essential. When taking  breaks, I like to focus on productive breaks,  

    這意味著休息是必不可少的。在休息的時候,我喜歡注重高效的休息。

  • meaning breaks that ultimately serve a purposeeven if it isn't directly related to traditional  

    意思是說,即使不直接與傳統意義上的 "意義突破 "有關,但最終還是有其目的的。

  • productivity or studying. For example, after  a high intensity block of focused studying,  

    效率或學習。比如,經過高強度的塊集中學習。

  • take a break and run errands, like picking  up groceries, doing laundry, or even taking  

    歇歇腳,跑跑腿,比如去買菜、洗衣服,甚至是去散步。

  • a shower. You're taking care of items that must  be done, and optimizing their timing by inserting  

    一個淋浴。你正在處理必須完成的項目,並優化它們的時間安排,通過插入

  • them at a point where you wouldn't be able to  study anyway. As they are not mentally taxing,  

    他們在一個點,你將無法學習反正。由於它們不會給你帶來精神上的負擔。

  • you're able to get an essential task out  of the way while still giving yourself  

    你能夠在完成一項重要任務的同時,還能讓自己

  • space for mental recovery. Alternatively, go  outside for a walk to more quickly rejuvenate.

    精神恢復的空間。另外,也可以到外面去走走,更快地恢復活力。

  • Incorporating forms of stress relief and  release from work is key. Exercise serves  

    融入緩解壓力、釋放工作壓力的形式是關鍵。運動的作用是

  • this function in a large capacity, but most of us  need something additional to maintain our sanity.  

    這個功能在很大程度上,但我們大多數人需要一些額外的東西來維持我們的理智。

  • Some people have a favorite show they want to  watch, others enjoy reading, or maybe you enjoy  

    有的人有自己喜歡的節目想看,有的人喜歡閱讀,也許你喜歡的是

  • playing board games with your housemates. It's  best practice to save this for later in the day,  

    與你的舍友玩棋盤遊戲。最好的做法是把這個留到一天中的晚些時候。

  • as it's generally more difficult to get into  work mode at 9PM after hanging out with friends.

    因為一般來說,在晚上9點和朋友出去玩後,比較難進入工作模式。

  • There are a few other details that most top  performers share - namely mindfulness or some  

    還有一些其他的細節,是大多數表現優異的人所共有的--即心態或一些。

  • form of reflection. I've covered this in  the anatomy of a perfect morning routine,  

    反思的形式。我在完美的晨練解剖中已經介紹過了。

  • but you can perform these habits any time  of the day. Lawrence opts for either a run  

    但你可以在一天中的任何時間執行這些習慣。勞倫斯選擇了跑步

  • or walking meditation at  5PM after his study block.

    或在下午5點他的學習塊後進行散步冥想。

  • The fun part was planning your  daily routine. The hard part is  

    有趣的部分是規劃自己的日常工作。困難的部分是

  • putting into action and actually  sticking to it for the long term.

    付諸行動,並真正長期堅持下去。

  • Rather than relying on brute force  and self-discipline, ask yourself how  

    與其依靠蠻力和自律,不如問問自己,如何做到

  • you can make it easier on future you to follow  the plan. For me, that includes using my calendar  

    你可以讓未來的你更容易按照計劃行事。對我來說,這包括使用我的日曆

  • and saving a screenshot of my schedule on my  computer desktop and phone for quick reference.  

    並將我的日程表截圖保存在電腦桌面和手機上,以便快速參考。

  • You may decide to lay out your gym clothes  and bag by the door to reduce the friction  

    你可以決定將運動服和包包擺放在門邊,以減少摩擦。

  • of starting your morning with a workout. And  to really make it stick, set your morning  

    的開始你的早晨與鍛鍊。要想真正做到這一點,請在早上設置你的

  • alarm across the room so you're forced to get  out of bed rather than go on a snooze-a-thon.  

    鬧鐘在房間裡,所以你被迫下床,而不是去打瞌睡。

  • For others, that includes having an  accountability buddy, or in the case  

    對其他人來說,這包括有一個問責夥伴,或者在案件中,有一個問責夥伴。

  • with Lawrence, finding a mentor or coach to  help craft the routine and hold him to it.

    和Lawrence一起,找一個導師或教練來幫助製作這個程序,並讓他堅持下去。

  • Allocate time in your calendar to also  review the results of your new routine.  

    在你的日程表上分配時間,也可以回顧一下你的新程序的結果。

  • Otherwise, you're likely to get  derailed and just give up on it.  

    否則,你很可能出軌,直接放棄。

  • Rather, preemptively set a time in 1 or 2 weeks  to review what went well about the routine, what  

    而是預先在1、2周內定好時間,回顧一下常規工作的好壞,什麼是

  • was perhaps too ambitious and not realistic to  sustain long term, and make adjustments as needed.

    也許過於雄心勃勃,不現實,無法長期維持,並根據需要進行調整。

  • If you enjoy this type of content, balancing  productivity and lifestyle optimization on one  

    如果你喜歡這類內容,平衡生產力和生活方式的優化,在一個。

  • hand with study strategies and succeeding  as a future physician on the other,  

    一方面是學習策略,另一方面是未來醫生的成功。

  • sign up for my weekly newsletterVisit medschoolinsiders.com/newsletter,  

    註冊我的每週通訊。 請訪問medschoolinsiders.com/newsletter。

  • link in the description.

    描述中的鏈接。

  • If you haven't already, be sure to  check out anatomy of a morning routine  

    如果你還沒有,一定要檢查解剖學的一個早晨的例行工作。

  • and anatomy of a night time routineMuch love, and I'll see you guys there.

    和夜生活的解剖學。 愛你們,我們那裡見。

You've been looking at the lives of the  incredibly successful and want to know how  

你一直在關注那些成功人士的生活,並想知道他們是如何

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B1 中級 中文 時間 睡眠 工作 學習 勞倫斯 運動

完美的日常日程表的解剖 (Anatomy of a Perfect Daily Schedule)

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    Summer 發佈於 2021 年 02 月 20 日
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