It's running in the right direction for the longest distance.

這是在正確的方向上跑出最遠的距離。

It's about making the greatest progress towards your goals in the shortest amount

這是關於在最短的時間內向你的目標取得最大的進展。

of time.

的時間。

And the key to productivity can be boiled down to a simple equation: distance equals

而生產力的關鍵可以歸結為一個簡單的等式：距離等於

velocity multiplied by time, which equals another set of variables.

速度乘以時間，等於另一組變量。

In this video, I'll explain all of the variables, giving you the ultimate guide to productivity.

在這個視頻中，我將解釋所有的變量，給你生產力的終極指南。

Let's start by analyzing you.

我們先來分析一下你。

You're an organism with a limited amount of energy that you can spend each day.

你是一個有機體，每天能用的能量有限。

As you go about your day—moving, thinking, acting—this energy bar is slowly draining.

當你每天都在忙碌著--移動、思考、行動--這個能量棒正在慢慢消耗。

And if you're mindless of how you spend this energy, you'll end each day with nothing

如果你無心於如何使用這些能量，你會在每天結束時一無所有。

left to show for it.

剩下的展示它。

So learning to use your own internal energy is critical to being productive, and the best

所以，學會運用自己的內力，是提高工作效率的關鍵，也是最佳的

way to leverage your energy is by performing what I call Sprints.

利用你的能量的方法是通過執行我所說的Sprints。

Sprints are time-bounded work sessions that require intense focus, active participation

衝刺是有時間限制的工作會議，需要集中精力，積極參與。

in an activity, and pushing yourself beyond your current limits.

在一項活動中，並超越自己目前的極限。

Working sprints, the ones I'm talking about in this video, are just like real sprints:

工作衝刺，也就是我在這個視頻裡說的，就像真正的衝刺一樣。

a strenuous and intentional use of your energy.

大力和有意地使用你的能量。

If you're a student, sprints are when you study at your desk with no distractions, and

如果你是學生，衝刺是指你在書桌前心無旁騖地學習，而

you're actively working on homework problems, recalling flashcards, deconstructing a text,

你在積極地做作業題，回憶閃卡，解構文本。

writing an essay, or doing practice exams—not reading over your notes or highlighting.

寫一篇文章，或做模擬考試--而不是讀一遍筆記或做重點。

If you're a hockey player, it's intentional and strenuous practice on your conditioning,

如果你是一名冰球運動員，就會有意識地對自己的身體狀況進行艱苦的練習。

puck handling, passing, or shooting, not idly skating around and shooting on the net for

冰球處理，傳球，或射門，而不是無所事事地滑來滑去，並在網上射門，為

fun.

樂趣。

If you're a writer, it's hammering out your words and performing surgical revisions.

如果你是一個作家，那就是錘鍊文字，進行手術式的修改。

The purpose of a sprint is to make effective progress towards your goals by focusing your

衝刺的目的是通過集中精力，有效地朝著目標前進。

energy on a singular task that challenges you, and this brings us back to the key formula:

把精力用在挑戰你的單一任務上，這又讓我們回到了關鍵的公式。

d= vT.

d= vT。

Every sprint has 3 key components: distance, velocity, and time, and I'm going to break

每一次短跑都有3個關鍵的組成部分：距離、速度和時間，我將打破

down each one, starting with distance.

下每一個，從距離開始。

Distance is the measure of your productive output.

距離是衡量你的生產力產出的標準。

If we're running, it's the literal miles or kilometres we've travelled.

如果我們在跑步，那就是我們走過的字面里程或公里數。

If we're writing, it's the number of words or pages we've written.

如果我們在寫，就是寫了多少字或多少頁。

If we're studying fluid dynamics, it's the number of practice problems we've solved.

如果說我們學習流體力學，那就是我們解決了多少練習題。

Distance is the measurable fruits of our labour, and it shows us if what we're doing is effective.

距離是我們勞動的可衡量的成果，它能讓我們知道我們所做的事情是否有效。

Our goal is to increase the distance we run with each Sprint, and there are two ways to

我們的目標是增加每次衝刺的跑動距離，有兩種方法

do this: increase our velocity or increase the time we work for.

這樣做：提高我們的速度或增加我們工作的時間。

Let's start by analyzing time.

我們先來分析一下時間。

Time, with a big T, can be broken down into two smaller components: time (with a little

時間，有一個大T，可以分解成兩個小的組成部分：時間（有一點

t) and N. N is the number of sprints we decide to do in a day, and t is the length of each

t）和N。N是我們決定在一天內進行的短跑次數，t是每個

sprint.

衝刺。

For example, when I write, N is four and t is thirty minutes.

比如我寫的時候，N是4，t是30分鐘。

That means I do four Sprints a day that last thirty minutes each.

也就是說，我每天做四次短跑，每次持續三十分鐘。

Thirty minutes is how long I can successfully stay intensely focused in a single Sprint,

30分鐘是我在一次衝刺中能成功保持強烈專注的時間。

and after four sprints a day, I'm pretty mentally exhausted.

而在一天四次短跑之後，我的精神上已經很疲憊了。

You can experiment with the number of sprints you do in a day and how long you do them for

你可以實驗一下一天的衝刺次數和衝刺的時間。

until you find a mix that works for you.

直到你找到適合自己的組合。

The goal is to get both variables, N and t, as high as possible but in a way where you

我們的目標是讓N和t這兩個變量儘可能的高，但要以一種你

can stay consistent.

可以保持一致。

Going back to my writing example, I can consistently do four sprints a day for thirty minutes each

回到我的寫作例子，我可以每天堅持做四次短跑，每次三十分鐘。

without fail.

無不如此。

Keyword: consistently.

關鍵字：始終如一。

Consistency depends on discipline, not motivation.

一致性取決於紀律，而不是動機。

Here's what happens if you work off motivation.

如果你工作沒有動力，就會出現這樣的情況。

You'll get excited and do four sprints for one hour each on the first day and exhaust

你會很興奮，第一天做四次短跑，每次一小時，用盡

yourself.

你自己。

You'll probably do one sprint for one hour the next day, fifteen the next, and then you'll

你可能會在第二天做一個小時的衝刺，第二天做15個小時，然後你會。

give up altogether.

完全放棄。

But here's what it looks like if you work off discipline.

但是，如果你不遵守紀律的話，它是這樣的。

On the first day you work for fifteen minutes, and you still feel like you have energy in

第一天，你工作了十五分鐘，你仍然覺得自己有精力在。

the tank, but you wait.

坦克，但你等待。

The next day you do two sprints, and you still have more energy in the tank, but you wait

第二天，你做了兩次衝刺，你仍然有更多的能量，但你等待著

again.

再次。

On the third day you do three fifteen minute sprints, and on the fourth you do four, slowly

第三天你要做三次十五分鐘的短跑，第四天你要做四次，慢慢地做。

ramping it up.

加強它。

But on the fifth day, you try working twenty minutes each sprint instead of fifteen, and

但到了第五天，你試著每次衝刺工作20分鐘，而不是15分鐘，然後。

you still have some energy left over.

你還有一些能量剩餘。

So on the sixth day, you try working for thirty minutes, and you realize that you're a little

所以在第六天，你試著工作了30分鐘，你發現你有些

tired this time.

這次累了。

And in fact, that tiredness spills over into the next day, so you only do ten minute sprints

而事實上，這種疲憊感會蔓延到第二天，所以你只做十分鐘的短跑。

now.

現在。

Now you've successfully found your limit, and on the eight day, you revert back to twenty

現在你已經成功地找到了自己的極限，在第八天，你又恢復到了二十歲

minute sprints—which you consistently maintain going forward.

分鐘的短跑--你始終如一地保持前進。

Discipline, not motivation, leads to consistent results, and discipline depends on thoughtful

紀律，而不是動機，導致一致的結果，紀律取決於思想上的

experimentation, self-awareness, and self-respect.

實驗、自覺和自尊。

We have to discover how much we can push ourselves, finding a healthy balance between being too

我們必鬚髮現我們能把自己逼到什麼程度，在太過強勢和太過強勢之間找到一個健康的平衡點。

hard and too lenient.

硬，太寬鬆。

When it comes to productively managing your time and energy, one of my favourite pieces

當談到有效地管理你的時間和精力時，我最喜歡的作品之一是："我的時間"。

of advice comes from Hemingway: You write until you come to a place where you still

的建議來自海明威。你寫，直到你來到一個地方，你仍然...

have your juice and know what will happen next and you stop and try to live through

有你的果汁，並知道接下來會發生什麼，你停下來，並試圖通過生活。

until the next day when you hit it again.

直到第二天再打。

Hemingway didn't work until his tank was empty, like many overly-motivated, eager beginners

海明威在油箱空了之後才開始工作，就像許多過於積極、急於求成的初學者一樣。

tend to do.

傾向於做。

He kept a consistent regimen, and he always ended his work day with some energy left in

他保持著一貫的作息時間，每天工作結束時，他總是有餘力的。

his tank, when he knew how he would continue his story the next day.

他的坦克，當他知道第二天將如何繼續他的故事。

By ending in a place where you know what step to take next, you'll build anticipation

通過在一個你知道下一步要做什麼的地方結束，你會建立起期待。

that will let you hit the ground running on the next day.

這將讓你在第二天就能上手。

Productivity, when it comes to the things that matter, is always a long-term marathon,

生產力，當涉及到重要的事情時，總是一場長期的馬拉松。

and to run the marathon, you have to learn to manage your time in a way where you can

而跑馬拉松，你必須學會管理你的時間的方式，在那裡你能

make consistent daily progress, and managing your time comes back to two factors: the number

每天都有持續的進步，而管理你的時間又回到了兩個因素上：數量。

of sprints you do (n) and how long they are (t).

您所做的短跑次數(n)和時間(t)。

But time is not the most critical factor for being productive for 3 reasons.

但時間並不是提高工作效率的最關鍵因素，原因有三。

(1) Your upsides are limited.

(1)你的上升空間有限。

Once you're working around 60-80 hours a week, you're reaching the maximum of what's

一旦你每週工作60-80小時左右，你就達到了最大的什麼是

probably possible for the average person.

對於一般人來說，可能是可能的。

The rest of your gains in productivity will come from your velocity, not your time.

剩下的生產力的提升將來自於你的速度，而不是你的時間。

(2) The returns are diminishing.

(2)收益越來越少。

Once you're working 80 hours a week, you'll probably burnout and become tired, reducing

一旦你每週工作80小時，你很可能會產生倦怠感，變得疲憊不堪，減少了

your long-term productivity.

你的長期生產力。

(3) And the final reason, time is an imprecise metric.

(3)還有最後一個原因，時間是一個不精確的度量。

When some people say they worked for sixty hours, what they really mean is they sat in

當有些人說他們工作了60個小時時，他們真正的意思是他們坐在... ...

an office for sixty hours, doing a little work here and there.

在辦公室工作60個小時，在這裡和那裡做一點工作。

Or think about a college kid who says he was studying at the library all day, when really

或者想想一個大學生，他說他整天都在圖書館學習，但實際上

he was just sitting in the library with his books open, chatting to a friend.

他只是坐在圖書館裡，打開書本，和朋友哈拉。

Time passes regardless of what you do, so it becomes a very easy metric to fool yourself

不管你做什麼，時間都會流逝，所以這就成了一個非常容易欺騙自己的指標了

with.

與：

Now let's move on to the more critical factor when trying to be productive: velocity.

現在，讓我們來談談在嘗試生產時更關鍵的因素：速度。

Your sprint velocity is made up of two key components: direction (D) and stride (R).

你的衝刺速度由兩個關鍵部分組成：方向（D）和步幅（R）。

Let's start with direction.

先說說方向吧。

Obviously, before you get moving, you have to decide which way you want to sprint.

很顯然，在你動身之前，你必須決定你要往哪個方向衝刺。

The direction you run in is often more important than how hard you run.

你跑的方向往往比你跑得多努力更重要。

Consider this example.

考慮這個例子。

Two mechanical engineers take jobs in different industries, one in the oil industry and one

兩位機械工程師在不同的行業工作，一位是石油行業，一位是

in HVAC.

在暖通空調。

Assuming they work with the same intensity, the engineer in the oil industry will likely

假設他們的工作強度相同，石油行業的工程師很可能會

make more money based purely on the direction he chose.

賺更多的錢，純粹是基於他選擇的方向。

Or consider this.

或者考慮一下這個。

If you invested $100 in apple on January 1, 2002, you would have $34000 today.

如果你在2002年1月1日投資100元在蘋果上，你今天就有34000元。

But if you invested $100 in Netflix on January 1, 2002, you would have $48000.

但如果你在2002年1月1日投資100美元到Netflix，你將擁有48000美元。

I pulled these numbers off an online calculator, so they might be inaccurate, but the underlying

我把這些數字從網上的計算器上拉下來，所以它們可能不準確，但基本的...

point remains true: where you invest your energy is more important than how much you

這一點仍然是正確的：你在哪裡投資你的精力比你有多少錢更重要。

invest.

投資。

But how do we decide which direction to run in?

但我們如何決定往哪個方向跑呢？

The direction we choose is based on our values.

我們選擇的方向是基於我們的價值觀。

The HVAC engineer, for example, might value environmentalism more than money, where as

例如，暖通工程師可能更看重環保，而不是金錢，哪裡像

the oil engineer values money more than environmentalism, which is why they chose their specific directions.

石油工程師更看重金錢而非環保，這也是他們選擇特定方向的原因。

Of course, this is just an example, I'm not saying all oil or HVAC engineers have

當然，這只是一個例子，我並不是說所有的石油或暖通工程師都有

these values.

這些數值。

So how do we find our values?

那麼我們如何找到自己的價值呢？

If you ask people what they value, they'll say things like “love, kindness, honesty,

如果你問人們重視什麼，他們會說 "愛、善良、誠實 "之類的話。

and service,”

和服務，"

then they'll rage the next time someone cuts them off in traffic.

然後，他們會憤怒的下一次 有人在交通中切斷他們。

Values are what we act out, not what we say, and often times, we're not even aware of

價值觀是我們表現出來的，而不是我們說出來的，很多時候，我們甚至沒有意識到。

our own true values.

我們自己的真正價值。

But you might be able to discover some of your values by reflecting on your past experiences.

但你或許可以通過反思自己過去的經歷來發現自己的一些價值觀。

Think about a time someone made you very envious or angry.

想一想曾經有人讓你非常羨慕或憤怒。

That probably gives some insight into your values.

這大概可以看出你的價值觀。

Or think about your idols.

或者想想你的偶像。

Who do you admire?

你崇拜誰？

That might give you insight into your values.

這或許能讓你瞭解自己的價值觀。

And don't lie to yourself.

也不要自欺欺人。

Ask yourself if you would trade places with your idol.

捫心自問，你會不會和你的偶像交換位置。

Paparazzi and business man.

狗仔隊和商人。

Would you rather be Kim Kardashian or Mother Theresa?

你願意做金-卡戴珊還是特蕾莎修女？

Jeff Bezos or Gandhi?

傑夫-貝佐斯還是甘地？

This might give you some insight into your values.

這也許會讓你對自己的價值觀有一些瞭解。

But our values aren't set in stone.

但我們的價值觀並不是一成不變的。

As we collect more varied life experiences, our values can change.

當我們收集更多不同的生活經驗時，我們的價值觀也會發生變化。

We discover our values through experiences and reflection.

我們通過體驗和反思發現自己的價值。

Reflect on what experiences you truly want, don't want, and what values will take you

反思自己真正想要的、不想要的經歷是什麼，什麼樣的價值觀會帶你走下去

there.

在那裡。

Once you determine your values and direction, it's time to work on the next part of velocity:

一旦你確定了你的數值和方向，就可以進行速度的下一部分工作了。

your stride.

你的步伐。

Your stride is the actual action you take to make effective progress towards your goal.

你的步子是你為了向你的目標取得有效進展而採取的實際行動。

You have to identify it for yourself.

你要自己去辨別。

If your goal is to write a book, then your stride is actually sitting at your desk and

如果你的目標是寫一本書，那麼你的步履其實就是坐在書桌前，然後。

writing the words.

寫字。

If your goal is to become a pianist, then your stride is sitting down to play the piano.

如果你的目標是成為一名鋼琴家，那麼你的步伐就是坐下來彈鋼琴。

Your stride is the next action you can take to move towards your goal.

你的步子是你向目標邁進的下一個動作。

Your stride is made up of two components: stride length (L) and rhythm (Y).

你的步幅由兩部分組成：步幅（L）和節奏（Y）。

Stride length is the distance between each step, and rhythm is how often you take each

步幅是指每一步之間的距離，節奏是指每一步的頻率。

step.

步。

To improve your stride, you can work on either of these two components.

要想改善你的步伐，你可以在這兩個部分中的任何一個方面進行練習。

What does it mean to improve your stride length?

提高步幅是什麼意思？

Stride length is a measure of how effective the action you take is with respect to your

步幅是衡量你所採取的行動是否有效的標準。

goal.

目標：

In other words, it's a measure of your skill level.

換句話說，這是對你技術水平的衡量。

What's the difference between me sitting down to write and Hemingway?

我坐下來寫作和海明威有什麼區別？

Stride length.

步長。

Give us both the same amount of time to write and you'll notice a disparity between the

給我們倆同樣的時間來寫，你會發現兩者之間的差距。

quality of our work.

我們的工作品質。

If you give me and Steph Curry the same amount of time to shoot hoops, he's going to sink

如果你給我和斯蒂芬-庫裡同樣的時間去投籃，他就會被擊沉

a lot more in.

多了很多在。

So how do you improve your stride length?

那麼如何提高自己的步幅呢？

Through deliberate practice.

通過刻意練習。

How does deliberate practice work?

刻意練習是如何進行的？

It's pretty simple.

這是很簡單的。

There are two components to deliberate practice: action and feedback.

刻意練習的內容有兩個：行動和反饋。

If you wanted to improve your weight lifting form, you could film yourself lifting and

如果你想改善你的舉重形式，你可以拍攝自己的舉重和

then compare it to the footage of a professional.

然後與專業人員的鏡頭進行對比。

The goal is to take action and then get feedback by comparing your action to the ideal action.

目標是採取行動，然後通過比較你的行動和理想的行動來獲得反饋。

Or in other words, take action and compare your action to those of someone who's more

或者換句話說，採取行動，並將你的行動與更多人的行動進行比較。

skilled at what you do.

熟練的你做什麼。

Alternatively, instead of filming yourself, you could hire a coach, and the coach has

另外，你可以不自己拍，而是請一個教練，教練有

an understanding of the ideal, and so he or she gives you feedback to help you move closer

對理想的理解，是以，他或她會給你反饋，幫助你更靠近

to it.

到它。

If you wanted to learn how to produce music, you might try to recreate your favourite beats

如果你想學習如何製作音樂，你可能會嘗試重新制作你最喜歡的節奏。

or music that you hear on the radio.

或你在收音機裡聽到的音樂。

Again, your taking action and comparing it to an ideal to correct your action.

同樣，你的行動和比照理想來糾正你的行動。

When we start something new, the ideal is often way beyond us.

當我們開始做一件新的事情時，理想往往遠遠超出了我們的範圍。

Comparing ourselves to the best pianist, for example, may be discouraging and unhelpful,

例如，將自己與最好的鋼琴家進行比較，可能會讓人灰心喪氣，無濟於事。

so we might compare ourselves to lesser versions of the ideal instead.

所以我們可以把自己比作理想中的較小版本。

We can imitate people who are just beyond us in skill level, slowly inching ourselves

我們可以模仿那些在技術水平上剛剛超越我們的人，慢慢地讓自己的技術水平越來越高。

towards the ideal.

向著理想的方向發展。

Deliberate practice usually begins with imitation, but as your skills grow, you develop a stronger

刻意的練習通常是從模仿開始的，但隨著你的技能的增長，你會發展出更強的。

relationship to the ideal archetype or idea itself, and you shed the need to imitate.

與理想原型或理念本身的關係，你就會捨棄模仿的需要。

You learn to act on your own instead.

你要學會自己行動，而不是。

Now, after stride length, the final component is rhythm: how often you take a stride.

現在，在步長之後，最後一個組成部分是節奏：你邁步的頻率。

The key to rhythm is creating the right conditions to allow yourself to enter a state of flow.