So sam I comes from the zen master soon do Suzuki been aware of my time, so now I know it's probably gonna take about an hour and a half to two hours.

所以，我從禪師那裡來的時候，很快做鈴木就知道我的時間了，所以現在我知道可能要花一個半小時到兩個小時左右。

Hey guys, welcome back to my channel.

嘿，夥計們，歡迎回到我的頻道。

This channel, if you're new, is all about living life abroad and mastering yourself, these are things that I learned while living abroad that you can implement in your, into your everyday life as well as learn about moving to Japan or living in this country.

這個頻道，如果你是新來的，都是關於國外生活和掌握自己的，這些是我在國外生活時學到的東西，你可以在你的，日常生活中實施，以及學習搬到日本或在這個國家生活。

I love helping people do that.

我喜歡幫助人們做到這一點。

So if you're interested in that or you're just interested in improving your life, welcome, please subscribe if you want more and I hope these tips will help you in the long run.

是以，如果你對此感興趣，或者你只是對改善你的生活感興趣，歡迎你，如果你想了解更多，請訂閱，我希望這些提示能長期幫助你。

So I'm working on my productivity skills and this is something that takes a long time to master if you're new to it and you just have been struggling for such a long time like me, I honestly just needed something that would help me out.

是以，我正在努力提高我的生產力技能，如果你是新手，這是需要很長時間才能掌握的事情，而且你只是像我一樣掙扎了這麼長時間，說實話，我只是需要一些能幫助我的東西。

So I discovered something pretty intriguing when it comes to being productive and it has to do with an ancient Japanese technique that has been used by Japanese zen monk in the past and has been implemented in so many books like if you've ever read the four hour workweek and all sorts of other self help book, I'd like to give you some solutions on how to accomplish this easily.

是以，在談到提高工作效率時，我發現了一些相當耐人尋味的東西，它與一種古老的日本技術有關，這種技術過去一直被日本禪宗僧侶使用，並在許多書中得到實施，比如如果你曾經讀過《四小時工作制》和其他各種自我幫助的書，我想給你一些關於如何輕鬆完成這一任務的解決方案。

So we're just going to jump right into the video and I'm going to be talking about my day and talking to the camera throughout the day, this is going to be a day in my life type video and throughout the video I'm going to discuss what I've discovered and what you can do to heighten your productivity skills and levels.

是以，我們將直接進入視頻，我將談論我的一天，並在一天中對著鏡頭說話，這將是我生活中的一天類型的視頻，在整個視頻中，我將討論我的發現以及你可以做什麼來提高你的生產力技能和水準。

Alright, so let's begin my productive day in the life.

好了，讓我們開始我富有成效的一天的生活。

So the first thing that I do is do my gratitude journal.

是以，我做的第一件事是做我的感恩日記。

I got this five minute journal online.

我在網上得到了這本5分鐘的日記。

I love it so much and then I do a visualization exercise.

我非常喜歡它，然後我做了一個可視化的練習。

Some days I don't, some days I just do meditation and then I go into a yoga practice or workout today.

有些時候我不這樣做，有些時候我只是做冥想，然後我今天進入瑜伽練習或鍛鍊。

I chose yoga with Adrienne.

我選擇了阿德里安娜的瑜伽。

I mean who doesn't love to practice with her Also, I need a haircut.

我的意思是誰不喜歡和她一起練習呢 另外，我需要理髮。

So bad.

如此糟糕。

I do about 15 to 20 minutes of exercise in the morning because of my gut health.

因為我的腸道健康，我在早上做了大約15到20分鐘的運動。

I try not to do too much vigorous exercise and then I made myself some breakfast.

我儘量不做太多劇烈運動，然後我給自己做了一些早餐。

I usually don't eat bread in the morning, but the other day I found some sour dough bread.

我通常在早上不吃麵包，但有一天我發現了一些酸麵糰麵包。

So I decided to go ahead and eat that today just as a treat for myself with some banana greek, yogurt and a orange and then I have some organic coffee in the morning.

所以我決定今天繼續吃，只是作為對自己的犒賞，加上一些香蕉、酸奶和一個橙子，然後我在早上喝一些有機咖啡。

Some days I just have tea.

有些時候我只喝茶。

It just depends on how I feel right now.

這只是取決於我現在的感覺。

So I enjoy eating while watching some youtube videos and checking my email and then I answer some comments.

是以，我喜歡邊吃邊看一些Youtube視頻，查看我的電子郵件，然後回答一些評論。

This is the time where I use social media.

這是我使用社交媒體的時間。

I don't use it the first thing when I wake up I try to reply to all of your comments on my videos and everything and if I don't, I apologize, there's just so many and then I go upstairs and I take a shower and get ready for the day.

我不使用它，當我醒來的第一件事，我試圖回覆你在我的視頻和所有的評論，如果我沒有，我道歉，只是有這麼多，然後我上樓，我洗了個澡，準備一天。

So that's basically my morning routine.

是以，這基本上就是我的晨練程序。

It could change.

它可以改變。

It could not, but most days are like this, I'm listening to a podcast.

不可能，但大多數日子是這樣的，我在聽播客。

Some days I listen to music.

有些日子我聽音樂。

Some days I don't just depends on how I feel.

有些時候我不這樣做，只是取決於我的感覺。

I then try to rearrange my schedule and check my email.

然後我試圖重新安排我的日程，並查看我的電子郵件。

I think this is the time I actually check my email and answer them.

我想這是我真正檢查我的電子郵件並回復他們的時候。

So after that I'm getting ready to go to the grocery store, I go once or twice a week now.

所以在那之後我準備去雜貨店，我現在每週去一到兩次。

Kind of scary.

有點嚇人。

Mhm So have you ever started doing something and then you remembered that you had to do something else?

那麼，你是否曾經開始做某件事，然後你想起你必須做別的事？

So you drop what you're doing at that moment and you go and do that other thing and then nothing gets done.

所以你放下你那時候正在做的事情，去做那件其他的事情，然後什麼都沒做。

Well there's a trick to stop that and slowing it down and the japanese have got that solution.

有一個訣竅可以阻止這種情況並使其減慢，日本人已經得到了這個解決方案。

So the japanese created a system called rigel zam.

是以，日本人創造了一個叫做Rigel zam的系統。

My so wholesome my comes from the zen master Sun, yu Suzuki.

我的如此健康的我的來自於禪宗大師孫，於鈴木。

This is in his book called beginner's mind.

這在他的書中被稱為初學者的心態。

So if you ever read that book, it's very good.

是以，如果你曾經讀過那本書，那是非常好的。

I highly recommend Ichigo sam my is basically focusing on one thing at a time.

我強烈推薦一哥森我的基本上是一次專注於一件事。

I know it sounds so simple but let me explain so imagine what it would be like to start one task and finish it.

我知道這聽起來很簡單，但讓我解釋一下，所以想象一下，開始一項任務並完成它是什麼樣子。

It's a very foreign concept to some people because we're so used to doing so many things in multitasking all the time.

這對一些人來說是一個非常陌生的概念，因為我們太習慣於一直在多任務中做這麼多事情。

We don't take the time to really focus on what we're doing.

我們沒有花時間真正專注於我們正在做的事情。

So I'm going to show you the steps that I take to practice and I'll explain what it is along the way.

是以，我將向你展示我所採取的練習步驟，我將沿途解釋它是什麼。

So number one is to start your day with a to do list of all the tasks that you need to complete, your, going to number them in order of importance, visualize which tasks are going to make you feel like you had a successful day.

是以，第一條是在開始一天的工作時，列出你需要完成的所有任務的清單，你的，將它們按重要性排序編號，想象哪些任務會讓你覺得你有一個成功的一天。

So in my task program I usually have a daily vision, what am I going to complete for that day?

是以，在我的任務程序中，我通常會有一個每日願景，那一天我將完成什麼？

Going to make me feel like I've accomplished something and then in my to do or task, I put them in the order of priority.

去讓我覺得我已經完成了一些事情，然後在我的待辦事項或任務中，我把它們按優先順序排列。

Now that doesn't mean that going to the grocery store is not a priority.

現在，這並不意味著去雜貨店買東西不是一個優先事項。

It is a priority.

這是一個優先事項。

It's something that I do need to get done during that day but it's not going to make me feel like I successfully did something productive so that is not the focus, the focus is to put your top priority on the top of the list and in your daily vision section.

這是我在那一天中確實需要完成的事情，但它不會讓我覺得我成功地做了一件有意義的事情，所以這不是重點，重點是把你的首要任務放在清單的首位，放在你的日常願景部分。

So I'm going to show you how I do this.

所以我將向你展示我是如何做到這一點的。

Okay, so this is my task list at the top is my Today list and that's where I put my itchy goes on my the most important things that are going to make me feel successful during this day.

好了，這是我的任務清單，最上面是我的今日清單，這是我把我的癢癢放在我最重要的事情上的地方，這些事情將使我在這一天裡感到成功。

So today the three things are write a blog post, I'm going to create a worksheet for the productivity video that you're watching now and then I'm going to study japanese because I have been putting it off for a long time.

所以今天的三件事是寫一篇博文，我要為你現在正在看的生產力視頻創建一個工作表，然後我要學習日語，因為我已經把它延後了很久。

So these are the three things that are going to make my day feel successful and then the bottom part, the upcoming part is where I put all of my other activities and for example going to the grocery store.

是以，這三件事將使我的一天感到成功，然後下面的部分，即將到來的部分是我把所有其他活動放在那裡，例如去雜貨店。

So everything in the upcoming part is going to be in the order that I do them today.

是以，在即將到來的部分，一切都將按照我今天的順序進行。

So after you prioritize your top three things that are going to make you feel like you had a successful day put how long these tasks are going to take, you, you'll be amazed at how much you can get done in an hour.

是以，在你優先考慮你的前三件事，這些事會讓你覺得你有一個成功的一天，把這些任務要花多長時間，你，你會驚訝於你能在一個小時內完成多少事情。

You must try your best to get the top three done that day.

你必須盡力在當天完成前三名。

You don't need to do them first, but if your day is close to ending, it might be best to move some less urgent task to the next day.

你不需要先做這些事情，但如果你的一天已經接近尾聲，最好把一些不太緊急的任務移到第二天。

Also another tip, I try to get the shorter tasks done first.

還有一個提示，我嘗試先完成較短的任務。

So the next thing I'm going to do is put how long each task is most likely going to take to complete.

是以，我接下來要做的是把每項任務最可能需要多長時間完成。

Don't worry if it's not perfect.

如果不完美，也不要擔心。

Just be aware of how long each task takes, especially if it's repetitive.

只要注意每項任務需要多長時間，特別是如果是重複性的任務。

That's why it's good to practice this for a week and just write down how long each specific task task actually takes.

這就是為什麼要練習一個星期，只需寫下每項具體任務任務究竟需要多長時間。

But I put that for everything that I have on my list.

但我把這句話用於我清單上的所有東西。

Um the top part is literally just all of the stuff that I want to get done today to make me feel successful.

嗯，最上面的部分簡直就是我今天想要完成的所有事情，讓我感到成功。

So that doesn't have to be in a specific order.

是以，這不一定要有特定的順序。

You can, if you want everything in my upcoming list can be moved to another day if I can't complete them.

你可以，如果你想的話，我即將列出的所有東西都可以移到另一天，如果我不能完成它們。

So it's something that I don't worry about.

所以這是我不擔心的事情。

The focus is on the today list.

重點是今天的清單。

This program is called Asana Bottrell Oh also works very well too.

這個程序叫Asana Bottrell哦，也非常好用。

Another thing I'd like to express is you can do this on traditional pen and paper, you do not have to use any program.

我想表達的另一件事是，你可以在傳統的紙筆上做這個，你不必使用任何程序。

So I'm doing one of the tests that are on my upcoming list but I have to get this done because I don't have any food in the house.

所以我正在做我即將要做的測試之一，但我必須完成這項工作，因為我家裡沒有任何食物。

They have hand sanitizer at this grocery store which is amazing.

在這家雜貨店，他們有洗手液，這很了不起。

I usually try to shop as fast as possible because I don't want to be touching everything and I don't want to be, you know around people because of the quarantine time and this time a day in the morning is great to come because there's less people.

我通常儘量快地購物，因為我不想接觸所有的東西，我不想，你知道，在人們周圍，因為有檢疫時間，每天早上的這個時間很適合來，因為人少。

So I stocked up and we are standing six ft apart waiting.

所以我囤積了貨物，我們相隔六英尺站在一起等待。

And then I pack everything by myself and I lug all of this home.

然後我自己收拾所有東西，把這些東西都拖回家。

I take my bike out of parking and then I ride back.

我把我的自行車從停車場拿出來，然後我騎回去。

It's exhausting and it's a workout.

這很累人，而且是一種鍛鍊。

But that's basically how I get my workouts during the day.

但這基本上就是我白天鍛鍊的方式。

Okay.

好的。

So I'm back from the grocery store today for lunch.

所以我今天從雜貨店回來吃午飯。

I'm having this salad and I'm kind of like doing a makeshift lunch and some leftovers.

我在吃這個沙拉，我有點像在做一個臨時的午餐和一些剩菜。

So I have some broccoli and kimchi salmon mushrooms, sort of dish and the potatoes.

所以我有一些西蘭花和泡菜鮭魚蘑菇，那種菜和洋芋。

And then I also have some sushi because it looked so good.

然後我還吃了一些壽司，因為它看起來很好吃。

So just small, little sushi rolls and together there's lots of vegetables and some rice and things like that.

所以只是小的、小的壽司卷，一起有很多蔬菜和一些米飯之類的東西。

But um, like I said, I'm not really on a protocol right now.

但是，嗯，就像我說的，我現在並沒有真正在一個協議上。

There's a lot of things that were out of stock today.

今天有很多東西都沒貨了。

So I just grabbed what I could.

所以我只是抓住了我能抓住的東西。

And yeah, this is my little makeshift lunch for today when you make your task list and how long it's going to take, make sure you write down every little thing including eating lunch, washing dishes using social media throughout the day, Everything counts.

是的，這是我今天的小臨時午餐，當你制定你的任務清單和要花多長時間時，確保你寫下每一件小事，包括吃午餐，洗碗，使用全天的社交媒體，一切都算。

This is me ready to study for japanese and we're going to go into the next step.

這是我準備學習日語，我們將進入下一個步驟。

All right.

好的。

My lips look non existent because I don't have any lipstick on.

我的嘴脣看起來不存在，因為我沒有塗抹任何脣膏。

So next I'm going to be studying Japanese for about 45 minutes and then I'm going to move on to something else.

是以，接下來我將學習日語大約45分鐘，然後我將繼續做其他事情。

But we're doing very well today.

但我們今天做得很好。

Next you're going to set a timer for yourself.

接下來，你要為自己設定一個計時器。

The timer that I use is actually so useful.

我使用的定時器實際上是非常有用的。

I use it all the time.

我一直在使用它。

It's called forest.

這就是所謂的森林。

So if you go into the app, you have a picture of a tree, you can set your timer Two up, 220 minutes, you can set it to 30 minutes, 20 minutes an hour.

是以，如果你進入應用程序，你有一張樹的圖片，你可以設置你的定時器二了，220分鐘，你可以設置為30分鐘，20分鐘一個小時。

However long you want that task to take.

無論你希望這項任務花多長時間。

If you want to fold some clothes, maybe that'll take you 10 minutes.

如果你想摺疊一些衣服，也許這需要花10分鐘。

Set that timer.

設置那個定時器。

You want to study for a test for an hour, set the timer.

你想為考試複習一小時，就設置定時器。

So once you press start, the app is going to go into lockdown mode is not going to allow you to get out of the app because if you do, you're gonna kill your tree, you can eventually bloom different trees.

是以，一旦你按下啟動鍵，應用程序將進入鎖定模式是不允許你走出應用程序的，因為如果你這樣做，你會殺死你的樹，你最終可以綻放不同的樹。

There's different species of trees.

有不同種類的樹木。

It's pretty interesting.

這是很有趣的。

So once you set that timer you're going to get to work.

所以一旦你設置了那個計時器，你就要開始工作了。

Now this is the added advice that I have for you that is going to take some practice, but you'll get there.

現在這是我給你的補充建議，需要一些練習，但你會成功的。

Trust me.

相信我。

So in Japanese then teachings, they always express awareness and I think that's so helpful for the mind is awareness and bringing yourself back to center.

是以，在日本的教義中，他們總是表達出覺知，我認為這對心靈很有幫助，就是覺知和讓自己回到中心。

So productivity is a sort of meditation.

是以，生產力是一種冥想。

We don't really label it as that.

我們並沒有真正給它貼上這樣的標籤。

It's definitely that focus is meditation.

這絕對是重點是冥想。

You have to commit to your project, you guys and putting your phone on the other side of the room and turning on some ambient sounds on your computer or something like that.

你必須致力於你的項目，你們，把你的手機放在房間的另一邊，在你的電腦上打開一些環境聲音或類似的東西。

Trust me, you'll have so much more time to mindlessly scroll through instagram or facebook as soon as you finish all the projects that you want to finish that day, what you're going to do is you're going to maintain your focus on your awareness of your thoughts and bringing yourself back to your task back to center and not being perfect about it.

相信我，當你完成當天所有你想完成的項目後，你會有更多的時間無意識地滾動瀏覽instagram或facebook，你要做的是你要保持對你的思想意識的關注，把你自己帶回你的任務回到中心，而不是對它的完美。

Everybody thinks everybody has thoughts, You're going to come up with thoughts, you can't tell yourself to not think because we're human, we're naturally thinking like all the time.

每個人都認為每個人都有想法，你會有想法，你不能告訴自己不要思考，因為我們是人，我們自然會像一直在思考。

But the point is to bring yourself back to the task at hand and back to center.

但關鍵是要讓自己回到手頭的任務上，回到中心。

When you notice yourself drifting into a thought that isn't that tax remind yourself that this feeling of discomfort that you have is going to pass, we're going to feel very uncomfortable not thinking that thought.

當你注意到自己漸漸進入一個不是那個稅的想法時，提醒自己，你的這種不舒服的感覺會過去的，我們不去想那個想法會感到非常不舒服。

So remind yourself that that feeling will soon pass and you'll eventually go back into a flow state when you're working so hard that time just passes.

所以提醒自己，這種感覺很快就會過去，你最終會回到一個流動的狀態，當你如此努力工作，時間就這樣過去。

If you struggle with this, I always keep a notepad next to me.

如果你在這方面有困難，我總是在旁邊放一個記事本。

If a thought comes up or worry or something that I need to do later comes up, I will write it on the notepad to think about later right now is not the time to think about other random things, you should be thinking about that one task videos on my means, total concentration in japanese, when you think about a thought that is unrelated to the task at hand, bring yourself back to center as if you're meditating, focus on your breath, take a moment and then get back to work.

如果出現了一個想法或擔心，或者出現了我以後需要做的事情，我會把它寫在記事本上，以便以後思考，現在不是思考其他隨機事情的時候，你應該思考那一個任務視頻在我的手段上，日語中的全神貫注，當你思考一個與手頭任務無關的想法時，把自己帶回中心，就像你在打坐一樣，專注於你的呼吸，花點時間然後繼續工作。

There is more to this which will be explained later, but for now this is all you need to know to get started with this method.

還有更多的內容將在後面解釋，但現在這就是你開始使用這種方法所需要知道的一切。

Another thing is if you don't finish something during the day, it's okay, I have a schedule, you guys saw my schedule, it's packed, but I literally use that as a guideline, you don't have to pack it up with so much stuff, you can just put those three things that you want to accomplish that's going to make you feel like you had a successful day in your google calendar and put your other tasks in a task list, you can do it so many different ways to keep yourself motivated and productive and not overwhelmed, but I always tell myself if I do not finish this task then I'm just going to move it to the next day and that's gonna be my new priority.

另一件事是，如果你在一天中沒有完成某些事情，沒關係，我有一個時間表，你們看到了我的時間表，它很擁擠，但我真的把它作為一個指導方針，你不必用這麼多東西來包裝它，你可以只把那些你想完成的三件事放在你的谷歌日曆中，讓你覺得你有一個成功的一天，把你的其他任務放在任務列表中。你可以用很多不同的方式來保持自己的積極性和生產力，而不是被壓倒，但我總是告訴自己，如果我沒有完成這項任務，那麼我就把它移到第二天，這將是我新的優先事項。

Do not beat yourself up.

不要自暴自棄。

If you beat yourself up then you're never going to get anything done because that's something that is just going to stop you from doing it because you're just yelling at yourself in your head all the time.

如果你打擊自己，那麼你永遠不會完成任何事情，因為那是會阻止你去做的事情，因為你只是在腦子裡一直在罵自己。

It's like if you were to go to a really crap job and your boss is screaming in your ear all day, you do not want to be that person for yourself, done with that little study session.

這就像如果你要去做一份非常糟糕的工作，而你的老闆整天在你耳邊大喊大叫，你不希望自己成為那個人，做完了那個小小的學習課程。

Do you want to go get some lunch?

你想去吃點午餐嗎？

He's still working from home.

他仍然在家裡工作。

I'm going to make some coffee because I need it.

我要去煮點咖啡，因為我需要它。

And I only drink organic coffee.

而且我只喝有機咖啡。

So we're gonna do that right now.

所以我們現在就去做。

Mm hmm As you write as you clean as your cook, as you do any task on your list.

當你寫作時，當你打掃衛生時，當你做你清單上的任何任務時。

Be mindful and grateful that you are able to do these tasks.

銘記並感激你能夠完成這些任務。

If you have a really crazy project that's coming up that was given to you by a job that you don't like.

如果你有一個非常瘋狂的項目要做，是你不喜歡的工作給你的。

But you have to do it.

但你必須這樣做。

Be grateful that you have this opportunity to do a project for a company or you have a job and you're working and you're making money and you're just helping yourself out with bills and you know, to buy that new dress that you've always wanted to be grateful for those things.

感謝你有這個機會為公司做一個項目，或者你有一份工作，你在工作，你在賺錢，你只是在幫助自己解決賬單，你知道，買那件你一直想要的新衣服，要感謝這些事情。

Be grateful that you have hands to wash the dishes with.

感謝你有雙手可以洗碗。

Some people can't even get up out of a chair.

有些人甚至不能從椅子上站起來。

So always remind yourself that these are things that a lot of people can't actually do know how great it is to be alive in this certain moment whether it's something as simple as cutting your nails, I sometimes underestimate the amount of time that I used to show up online to be there for you guys and to share any information or thoughts or any part of my day, so just make sure that you are aware of that time that you use, I made a green smoothie for a snack before I went for a walk today, so I didn't get done with my blog in an hour, it took two hours.