thing you can spend.

你可以花的東西。

We may want more of it, but we're stuck with the same 24-hour wad

我們可能想要更多的，但我們只能用同樣的24小時的包裹。

every day of our lives.

我們生命中的每一天。

Beyoncé's Single Ladies was written in no more than 20 minutes.

碧昂斯的《單身女郎》的創作時間不超過20分鐘。

That's one stonking pop banger created in less than 2% of a day.

那是一個在一天之內用不到2%的時間創造出來的震撼人心的流行歌曲。

Imagine what you could achieve in the other 98%.

想象一下，你能在另外98%的人身上實現什麼？

The question is, how?

問題是，怎麼做？

Well, how you think about time can actually help you use it

那麼，你如何看待時間，其實可以幫助你利用時間

more wisely, and could leave you a lot healthier and happier.

更加明智，可以讓你更加健康快樂。

You know that rare feeling of having plenty of time to do what you want?

你知道那種難得的感覺，有足夠的時間去做你想做的事嗎？

Psychologists call it 'time affluence',

心理學家稱之為 "時間富裕"。

and it does a lot for your sense of wellbeing.

而且它對你的幸福感有很大的幫助。

Bizarre as it may sound, it's possible to make yourself feel more

雖然聽起來很怪異，但可以讓自己感覺到更多的

time-rich by handing over some of your hours to others.

把你的部分時間交給別人，從而豐富時間。

One study took a large group of people.

一項研究把一大群人。

Some of them helped others in their spare time -

他們中的一些人在業餘時間幫助了別人------。

doing things like writing letters to cheer up a sick child -

做的事情，比如寫信給生病的孩子，讓他開心起來。

while the rest did whatever they liked.

而其餘的人則為所欲為。

The helpers later felt they generally had more free time

幫忙的人後來覺得他們普遍有更多的空閒時間。

compared to the rest of the group, despite giving some of it away.

與其他小組相比，儘管給了一些。

So rather than bingeing on that box set, do something for someone else.

所以，與其狂吃那套便當，不如為別人做點什麼。

You'll end up feeling it's possible to achieve more in the time you have.

你最終會覺得在你擁有的時間裡有可能取得更多的成就。

Now, think about all those tiny chunks of your day when your brain

現在，想想你一天中所有的小塊時間，當你的大腦。

isn't doing very much at all.

並沒有做的非常多。

Like going for a run, sitting on a bus, or making a cup of tea.

比如去跑步，坐在公車上，或者泡一杯茶。

Scott H Young, author of Ultralearning,

Scott H Young，《超學習》的作者。

specialises in making time work better for people.

專注於讓時間更好地為人們服務。

He sees these mini downtimes as chunks of opportunity

他認為這些小型的停機時間是機會的塊狀物

to use more wisely.

以便更明智地使用。

So how do you want to use that time?

那麼你想如何利用這些時間呢？

You could try 'productive meditation'.

你可以試試 "高效冥想"。

If something's turning out to be a pretty knotty problem,

如果有什麼事情變成了一個很結實的問題。

use your daily jog to focus your mind on your surroundings,

利用你每天的慢跑，讓你的思想集中在周圍的環境中。

and your subconscious may find a solution while your mind relaxes.

而你的潛意識可能會在你心靈放鬆的時候找到解決的辦法。

Or while the kettle boils, listen to the sound of the water.

或者在水壺沸騰的時候，聽聽水聲。

Watch steam rising from the spout. Be truly mindful and in the moment.

看著蒸汽從噴口升起。真正做到心中有數，身臨其境。

Evidence suggests that when you get back to your desk,

證據表明，當你回到辦公桌前。

you'll get a lot more done in the time you have.

你會得到更多的時間在你有。

“Start creating habits,” Young says.

"開始創造習慣。"楊說。

“You'll be surprised how much materializes,

"你會驚訝於有多少物質化的東西。

once you simply start doing things for a few minutes a day.”

一旦你簡單地開始每天做幾分鐘的事情。"

Whatever route you take, bear in mind that several recent studies

無論你採取什麼方式，請記住最近的幾項研究表明

have shown that trying to fit more in by working longer hours

顯示，試圖通過延長工作時間來適應更多的工作。

can lead to stress and illness. And nobody wants that.

可能導致壓力和疾病。沒有人希望這樣。

Psychologist Claudia Hammond suggests that the best way to make free time

心理學家克勞迪婭-哈蒙德建議，最好的方式是讓自由時間。

feel worthwhile is to indulge in the holiday paradox.

感到有價值的是沉浸在節日的悖論中。

This says that doing something new sees your brain make an extra effort

這說明，做一件新的事情，你的大腦會做出額外的努力。

to remember it.

來記住它。

So vary your routine, try new hobbies.

所以，改變你的生活習慣，嘗試新的愛好。

Different experiences, however small, will be more rewarding,

不同的經歷，無論多小，都會有更多的收穫。

and when you're looking back on them, your sense of time will be expanded.

而當你在回味它們的時候，你的時間感會被擴大。

Did you realize that if you add up sleep (very important),

你有沒有意識到，如果你把睡眠時間加起來（非常重要）。

eating and working, most of us have around five hours a day left

吃飯和工作，我們大多數人每天都有5個小時左右的時間。

to do what we want to do.

來做我們想做的事情。

So take advantage of it.

所以要好好利用它。

You could even write a fifth of a novel.

你甚至可以寫一部小說的五分之一。

John Boyne wrote The Boy In The Striped Pyjamas

約翰-博恩寫了《穿條紋睡衣的男孩》。

in just two and a half days

兩天半時間

(not sure how much sleep he got though).

不過不知道他睡了多少覺）。

Or you could climb to the top of Ben Nevis in five hours.

或者你可以在五個小時內爬到本尼維斯的山頂。

If it was a weekend, you might have time to get down again.

如果是週末，你可能有時間再下來。

But don't be too hard on yourself if you just need that time to chill.

但如果你只是需要那個時間來放鬆一下，就不要對自己太苛刻。

A study in 2010 showed that playing computer games or watching TV

2010年的一項研究表明，玩電腦遊戲或看電視

can restore us emotionally and help us recover intellectually

可以恢復我們的情緒，幫助我們恢復智力。

after a hard day.

辛苦了一天之後。

But you've got to buy into the experience totally,

但你必須完全買進這種體驗。

and don't feel guilty.

而不要感到內疚。

Isn't that a relief?

是不是很欣慰？