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 choice,  and 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 change – think 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 times.  You 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 day.  Currently, 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 having a  wakeup 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 morning,  otherwise 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 sticks,  it'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 eats a  light 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 least a  couple 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 purpose,  even 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 newsletter.  Visit 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 routine.  Much love, and I'll see you guys there.

和夜生活的解剖學。 愛你們，我們那裡見。