If you're new here, my name is Ali.

如果你是新來的，我叫阿里。

I'm a doctor turned entrepreneur and the author of this book, Feel Good Productivity, which is about how to do more of what matters to you.

我是一名醫生，後來成為了一名企業家，並撰寫了這本名為《感覺良好的生產力》的書，書中講述瞭如何做更多對你來說重要的事情。

And this is the second video in our three-part series about how to manage your time outside of your nine to five.

這是我們關於如何在朝九晚五之外管理時間的三部分系列視頻中的第二部分。

Now in episode one of the series, we talked about the five mindset shifts that really help when it comes to time management.

在本系列的第一集中，我們談到了在時間管理方面真正有幫助的五種心態轉變。

But in this video, we're gonna be talking about the five biggest drains in time.

但在本視頻中，我們將討論時間的五大消耗。

If you can eliminate these five things from your life or at least reduce the amount of hold they have over you, I promise it will free up hours and hours of your time every week.

如果你能把這五件事從生活中剔除，或者至少減少它們對你的影響，我保證你每週都能騰出幾個小時的時間。

And then you'll be able to use that time on whatever is most meaningful to you.

然後，你就可以把時間用在對你最有意義的事情上。

While working full-time as a doctor, I built my YouTube channel to over a million subscribers.

在做全職醫生的同時，我建立了自己的 YouTube 頻道，訂閱人數超過一百萬。

I ended up building a business to like a million dollars in revenue.

最後，我的業務收入達到了一百萬美元。

I was able to get financial freedom.

我獲得了財務自由。

I wrote a book while trying to run a business on the side.

我一邊寫書，一邊努力經營生意。

And so really for me, getting good at the skill of time management is a hugely important part of living a meaningful and happy and fulfilling life.

是以，對我來說，掌握時間管理的技巧是過上有意義、快樂和充實生活的一個非常重要的部分。

Alrighty, time drain number one is social media.

好了，時間流失第一位的是社交媒體。

This is an absolute classic.

這絕對是一部經典之作。

We all waste tons and tons of time on random scrolling and random watching of YouTube videos without any real purpose behind it.

我們都把大量的時間浪費在隨意滾動和隨意觀看 YouTube 視頻上，而沒有任何真正的目的。

Now, if your social media use is intentional, then great, you're living your best life.

現在，如果你對社交媒體的使用是有意為之，那麼很好，你正在過著最美好的生活。

But with most of us, and certainly for me back in the day, and still a little bit to this day, our social media usage is not that intentional.

但對於我們大多數人來說，當然也包括當年的我，時至今日，我們對社交媒體的使用仍有幾分刻意。

The whole point of these social media companies, like the reason they pay hundreds, if not thousands of engineers to like work on these social media apps is so that they can hijack our attention and so they can get us on this hamster wheel, slot machine dopamine thing of just feeling as if we have to constantly check TikTok or Instagram or Twitter or whatever the thing is.

這些社交媒體公司之所以支付數百甚至數千名工程師來開發這些社交媒體應用，就是為了劫持我們的注意力，讓我們在這個倉鼠輪上，老虎機多巴胺的作用下，覺得自己必須不停地查看 TikTok、Instagram 或 Twitter 或其他什麼東西。

And because all of these platforms are now algorithmic rather than chronological, you will never be up to date.

而且，由於所有這些平臺現在都是按算法而不是按時間順序排列的，所以你永遠都無法獲得最新資訊。

You will never catch up with the newsfeed because there's always more that these algorithms are feeding us.

你永遠也趕不上新聞推送的速度，因為這些算法總是會給我們提供更多的內容。

Now there's a bunch of different practical strategies that we can use to stop the scrolling hijack.

現在，我們可以使用多種不同的實用策略來阻止滾動劫持。

The first one is back when I was trying to break my social media addiction, I installed a free app called OneSec.

第一個是在我試圖戒掉社交媒體癮的時候，我安裝了一個名為 OneSec 的免費應用程序。

And basically that artificially added a loading screen to all of my social media apps.

基本上，這就人為地給我的所有社交媒體應用程序添加了一個加載螢幕。

So I'd open Twitter and then it would be like, nope, you gotta wait five seconds.

所以我打開 Twitter，然後它就會說，不，你得等五秒鐘。

And do you still wanna open Twitter?

你還想打開 Twitter 嗎？

And it would give me a link to Kindle and Audible, which were the apps that I selected as like, I wanted to give me these apps which are generally more intentional.

它會給我一個指向 Kindle 和 Audible 的鏈接，這是我選擇的應用程序，因為我想給我提供這些應用程序，它們通常更有針對性。

And that really helped break the cycle of scrolling because when it takes five fricking seconds to open Twitter, you then realize, oh, hang on, in that time, do I actually want to open Twitter or not?

這確實有助於打破滾動的循環，因為當打開 Twitter 需要 5 秒鐘的時候，你就會意識到，哦，等等，在這段時間裡，我到底要不要打開 Twitter？

And then most of the time I would choose not to open Twitter.

然後大多數時候我會選擇不打開 Twitter。

The other thing I personally found super helpful is to just remove all social media apps from any of my iPhone home screens.

還有一件事我個人覺得超級有用，那就是從我的 iPhone 主螢幕上移除所有社交媒體應用程序。

So in order for me to now open Instagram, I have to swipe down, physically type in Instagram, and then click on the thing, which is just a level of friction where my fingers haven't yet developed the muscle memory to like do the thing.

是以，現在要打開 Instagram，我必須向下滑動，輸入 Instagram，然後點擊它，而我的手指還沒有形成肌肉記憶來完成這個動作，這就是摩擦的程度。

Whereas, you know, back when it was on my home screen, it would just be swipe, swipe, swipe, Instagram, cool, done, and before I knew it, I'm scrolling the newsfeed, even though I never intended to.

要知道，當它出現在我的主螢幕上時，我只需要輕掃、輕掃、輕掃、Instagram、酷、完成，然後不知不覺就開始滾動新聞推送，儘管我從未想過要這樣做。

Screen time limits on phones are another really good one.

限制手機螢幕時間是另一個非常好的方法。

There's also a really good app called Opal that a few friends of mine have found real value in where it physically stops you from accessing those apps.

還有一款名為 Opal 的應用程序也非常不錯，我的幾個朋友都發現了這款應用程序的真正價值，它可以通過物理方式阻止你訪問這些應用程序。

People sometimes log out of the apps, they uninstall the apps.

人們有時會註銷應用程序，卸載應用程序。

Also, this might be a bit of a hot take, but genuinely, I think these social media companies have ran a massive psyop that has convinced us that we need to scroll social media in order to relax.

另外，這可能有點誇張，但我真的認為，這些社交媒體公司進行了一場大規模的心理戰，讓我們相信，我們需要通過滾動社交媒體來放鬆自己。

I've heard so many people say this, like, oh, you know, scrolling TikTok for two hours before bed really helped me relax.

我聽過很多人這麼說，比如，哦，你知道，睡前滾動 TikTok 兩個小時真的能讓我放鬆。

Really?

真的嗎？

I'm pretty sure.

我很確定

I've never seen any study that confirms that TikTok is anything other than a stimulant and like reduces the quality of your sleep.

我從未見過任何研究證實，TikTok 除了是一種興奮劑外，還會降低睡眠品質。

Humanity did not evolve to be constantly scrolling and getting that dopamine hit as a form of relaxation.

人類的進化並不是為了通過不斷滾動來獲得多巴胺的刺激，以此作為一種放鬆方式。

Sure, I appreciate that we all need ways to relax, but generally, there are ways to relax that are actually relaxing rather than scrolling social media apps.

當然，我明白我們都需要放鬆的方式，但一般來說，有一些放鬆的方式確實能讓人放鬆，而不是滾動社交媒體應用程序。

What I would recommend you do, like with all of the tips, like with anything on my channel really, is consider these experiments that you might wanna try in your own life.

我建議你做的是，就像所有的小貼士一樣，就像我頻道上的任何東西一樣，考慮一下你可能想在自己的生活中嘗試的這些實驗。

Try the experiment of deleting all the apps from your phone.

嘗試刪除手機中的所有應用程序。

Try the experiment of installing OneSec.

嘗試安裝 OneSec。

If you try these experiments out, you'll find that some of them will work for you, some of them might not, but you're sort of treating yourself like a system to see like, what are the inputs and tweaks I can make to the system that will stop me as a robot from actually habitually checking TikTok and just randomly scrolling and wasting all my time.

如果你嘗試了這些實驗，你會發現其中有些對你有用，有些可能沒用，但你是在把自己當成一個系統來看待，看看我可以對系統進行哪些輸入和調整，讓我這個機器人不再習慣性地查看 TikTok，不再隨意滾動，不再浪費我所有的時間。

Now, if you're looking for something to do with all of this free time that you've gained from hopefully applying some of the concepts in this video series, then you might like to check out Brilliant, who are very kindly sponsoring this video.

現在，如果你正在尋找一些事情來打發這些空閒時間，而這些空閒時間正是你有望應用本系列視頻中的一些概念所獲得的，那麼你可能會喜歡看看 Brilliant，他們非常友好地贊助了本視頻。

Brilliant is the absolute best way to learn maths, computer science, and data science in a really engaging and fun and interactive way.

Brilliant 絕對是學習數學、計算機科學和數據科學的最佳方式，它以一種非常吸引人、有趣和互動的方式進行學習。

I've been using Brilliant for the last four years and they've been a big supporter of this channel.

在過去的四年裡，我一直在使用 Brilliant，他們一直是本頻道的大力支持者。

And Brilliant are amazing because they've got literally thousands of lessons all the way from basic to advanced topics in these areas and every single month they add new lessons as well.

Brilliant 的課程非常精彩，因為他們在這些領域提供了從基礎到高級的數千節課程，而且每個月都會增加新的課程。

Recently, they've added a new course all about how large language models work, which has been super interesting for me to understand a little bit more of the ins and outs of how chat GPT operates.

最近，他們新增了一門關於大型語言模型如何工作的課程，這對我來說非常有趣，讓我對哈拉 GPT 的運作方式有了更多的瞭解。

Now, my personal favourite courses on Brilliant are actually the computer science ones because as you may know, I went to medical school, but before applying, I was sort of torn between medicine and computer science and I went for medicine in the end, which I don't regret, but there was always part of me that sort of really wanted to explore more about the world of computer science.

現在，我個人最喜歡的 Brilliant 課程實際上是計算機科學課程，因為你們可能知道，我上過醫學院，但在申請之前，我在醫學和計算機科學之間糾結了很久，最後我選擇了醫學，這一點我並不後悔，但我內心總有一部分非常想更多地探索計算機科學的世界。

But since graduating, I've been able to do that thanks to Brilliant.

但自從畢業後，多虧了 Brilliant，我才能做到這一點。

They also have a really good course called Thinking in Code, which sort of teaches you how to problem solve in a way that like a coder or a developer would.

他們還有一門非常好的課程，叫做 "代碼思維"，教你如何像編碼員或開發人員那樣解決問題。

And it kind of relates to some of the stuff we're talking about in this series around treating yourself like a system.

這與我們在這個系列中談到的把自己當作一個系統的一些內容有關。

By thinking in code, you can actually get a lot better at your own time management and procrastination as well.

通過用代碼思考，你實際上也能在自己的時間管理和拖延症方面做得更好。

Brilliant customises their content paths to suit whatever skill level you're at.

Brilliant 可根據您的技能水準定製內容路徑。

So you'll definitely find something for you whether you're a complete beginner or you're a professional quantum computing programmer.

是以，無論你是完全的初學者還是專業的量子計算程序員，都一定能找到適合自己的內容。

If any of this sounds up your street, then head over to brilliant.org forward slash AlibDhaal and that will give you a 30 day free trial.

如果這些聽起來符合您的要求，那麼請訪問 brilliant.org 轉發斜槓 AlibDhaal，您將獲得 30 天的免費試用期。

And if you're one of the first 200 people to hit that link, which is also in the video description, then you will get 20% off the annual premium subscription.

如果您是前 200 位點擊該鏈接（也在視頻描述中）的用戶之一，那麼您將享受年度高級訂閱 8 折優惠。

So thank you so much Brilliant for sponsoring this video and let's get back to it.

非常感謝 Brilliant 贊助本視頻，我們繼續。

Time drain number two is the news.

時間流逝二是新聞。

Because if it's something that's really big that's happening in the world, then chances are you'll just end up being at least vaguely informed about it.

因為如果是世界上正在發生的大事，那麼你很有可能最終只是隱約瞭解了一些情況。

But for most things, the news cycle is designed for entertainment and for clicks and for views and eyeballs rather than for actually informing us about current events.

但對於大多數事情來說，新聞週期是為了娛樂、點擊率、瀏覽量和眼球而設計的，而不是為了真正讓我們瞭解時事。

You know, it's important to be a civic citizen.

要知道，做一個公民是很重要的。

It's important to be informed about what's going on in the world.

瞭解世界上發生的事情非常重要。

But again, like with all things, reading the news should be intentional rather than reactionary or default.

但還是那句話，就像所有事情一樣，閱讀新聞應該是有意為之，而不是反應或默認。

So an intentional way of reading the news is, sometimes I will think, you know what, I feel like reading the news right now and I'll open up The Economist and read the world in brief.

是以，閱讀新聞的一種有意方式是，有時我會想，你知道嗎，我現在想看新聞，我會打開《經濟學人》，簡要地閱讀世界。

Or I'm thinking, hey, there is this big thing happening in the world right now.

或者我在想，嘿，現在世界上正在發生一件大事。

I really wanna find out more about this specific thing.

我真的很想進一步瞭解這件事。

Then I will do a session where I go out and actively seek more information about the thing.

然後，我會進行一次會話，走出去主動尋找更多關於這件事的資訊。

What I stopped doing, what I used to do back in the day, which would waste so much time, is habitually checking the news every day.

我不再像以前那樣，每天習慣性地查看新聞，這樣會浪費很多時間。

Oh, by the way, quick thing.

哦，對了，有件小事。

Outside of the field of time management, one major thing that a lot of people seem to struggle with is focus, like actually doing the thing without getting distracted, which is why I've created a completely free seven-day focus course.

在時間管理領域之外，很多人似乎都很難做到的一件大事就是集中注意力，比如在做事情時不分心，這就是為什麼我創建了一個完全免費的七天集中注意力課程。

And you can find that at focuscrashcourse.com.

您可以在 focuscrashcourse.com 上找到這些內容。

It is completely free and it's seven days of emails where every day I'll send you an email with some principles, strategies, and tools that you can use to improve your ability to focus, which pairs nicely with all this time management stuff we're talking about as well.

它是完全免費的，為期七天，每天我都會給你發送一封電子郵件，告訴你一些原則、策略和工具，你可以用它們來提高你的專注力，這與我們正在談論的時間管理方面的內容非常契合。

All right, time drain number three is TV.

好了，三號耗時器是電視。

Again, this one is gonna be a controversial take.

這又是一個有爭議的觀點。

For the record, nothing in this video is meant to be construed as life advice.

鄭重聲明，本視頻中的任何內容都不是生活建議。

I'm not telling you what to do.

我不會告訴你該怎麼做。

I'm not telling you how to live your life.

我不是在教你如何生活。

You can do whatever the hell you want, but I'm just sharing what are some things that I've found helpful for me because people will often ask me, hey Ollie, how did you have the time to build a business and become financially free and make all this money and stuff while you had a full-time job?

你可以做任何你想做的事情，但我只是分享一些我發現對我有幫助的事情，因為人們經常會問我，嘿，奧利，你是怎麼有時間建立一個企業，變得財務自由，並在你有一份全職工作的情況下賺到這些錢什麼的？

And people don't like it when I tell them, you know what, I cut out TV from my life.

人們不喜歡我告訴他們，你知道嗎，我把電視從我的生活中剔除了。

Since my first year of medical school, I set a rule for myself and I've still stuck with that rule, which is that I am not allowed to watch TV on my own.

從上醫學院的第一年起，我就給自己定了一條規矩，而且一直堅持到現在，那就是我不能自己看電視。

When I was in high school, I used to watch a lot of TV on my own.

上高中時，我經常一個人看電視。

I would watch like three hours of TV every single fricking day.

我每天都要看三個小時的電視。

And it amazes me how much of my time I squandered when I was younger.

我年輕時浪費了多少時間，這讓我感到驚訝。

But since university started and I realised, actually I wanted to juggle loads of things.

但自從上了大學，我意識到，其實我想兼顧很多事情。

I wanted to socialise, I wanted to see friends, wanted to try new hobbies and sports, also build a business on the side, which was later a YouTube channel, while getting through med school and doing reasonably well in the exams.

我想社交，想和朋友見面，想嘗試新的愛好和運動，還想在完成醫學院學業和考試成績還算不錯的情況下，做一些副業，也就是後來的 YouTube 頻道。

And then when I started working as a doctor, I realised watching TV on my own is just a total time drain and a total time sink.

後來，當我開始做醫生時，我意識到一個人看電視會耗費大量時間。

And there was no reason to do it.

而且也沒有理由這麼做。

In my first year of uni, I decided to do an experiment where I wouldn't watch TV on my own.

大學一年級時，我決定做一個實驗，自己不看電視。

And I made it a point to check in with myself every few months to see, to what extent do I miss the time spent watching TV?

每隔幾個月，我都會自我檢討，看看自己在多大程度上懷念看電視的時光？

And I realised I didn't miss it at all.

我發現自己一點也不想念它。

I realised that instead of using that time watching TV, I could use that time to try and learn Japanese or to try and work on some websites or to try and spend more time with my friends, or even just to study a bit more efficiently by doing flashcards throughout the year.

我意識到，與其利用這些時間看電視，我還不如利用這些時間努力學習日語，或者努力製作一些網站，或者努力花更多的時間與朋友在一起，甚至只是通過全年做閃存卡來提高學習效率。

I used to watch Game of Thrones.

我曾經看過《權力的遊戲》。

All right, today is Game of Thrones finale day.

今天是《權力的遊戲》大結局日

We've got the setup.

我們已經準備好了。

But I would organise a Game of Thrones social nights in my room every week when Game of Thrones was happening.

但每週《權力的遊戲》播出時，我都會在自己的房間裡組織一個《權力的遊戲》社交之夜。

It would be a big social event.

這將是一次盛大的社交活動。

It would be super fun.

這將會非常有趣。

That was like the one TV show that I watched like in the last 10 years.

那是我在過去 10 年裡看過的唯一一部電視劇。

But just not watching TV on my own has been the single rule that has freed up by far the most time of anything else I've done in my life.

但在我的生活中，不自己看電視是我迄今為止所做的任何事情中最能釋放時間的一條規則。

And if you're potentially interested in freeing up your time to be able to do more of the things that really matter to you, it's something you might consider trying as an experiment.

如果你有興趣騰出時間去做更多對你來說真正重要的事情，不妨考慮嘗試一下。

All right, drain number four is chores.

好了，第四個排水口是家務。

This one is gonna get even more spicy.

這次會更刺激

The way I think about chores is that there are all these things that we have to do in order to maintain our life, like cooking and cleaning and laundry and admin and returning parcels and things like that.

我對家務勞動的理解是，為了維持生活，我們必須做很多事情，比如做飯、打掃衛生、洗衣服、管理、歸還包裹等等。

If you enjoy doing those things, and for you, spending that time cleaning or cooking or doing the laundry or whatever is intentional and effective and enjoyable, then great, keep on doing those things.

如果你喜歡做這些事情，而且對你來說，把時間花在打掃衛生、做飯、洗衣服或其他事情上是有意的、有效的、愉快的，那麼很好，繼續做這些事情。

For me, I don't enjoy doing any of those things.

對我來說，我不喜歡做這些事情。

And I recognised at a certain point that most of these were chores that could be either deleted or automated or delegated.

我在某一時刻意識到，其中大部分都是可以刪除、自動處理或委託他人處理的瑣事。

Now, this was a lot harder for me to do when I was a student and I wasn't making any money at all.

現在，當我還是個學生，根本賺不到錢時，要做到這一點難上加難。

But when I started working as a doctor and suddenly unlocked the ability to do locum shifts, which are extra shifts, I was like, huh, okay, so my hourly rate is now 40 pounds an hour.

但當我開始做醫生，突然有能力做臨時輪班，也就是額外的輪班時，我就想，啊，好吧，我現在的時薪是每小時 40 英鎊。

I could always do an extra hour of work and make 40 pounds an hour.

我可以多幹一個小時的活，每小時掙 40 英鎊。

Cool, I don't really enjoy cleaning.

酷，我不太喜歡打掃衛生。

Cleaning takes two hours a week.

清潔工作每週需要兩個小時。

Could I hire a cleaner?

我能僱個清潔工嗎？

I realised, yeah, I could hire a cleaner who would rock up every two weeks, would clean for two hours.

我意識到，是的，我可以僱一個清潔工，每兩週來一次，打掃兩個小時。

That cleaner would charge I think 30 pounds for the two hours every other week.

那個清潔工每隔一週就會收取兩個小時的費用，我想應該是 30 英鎊。

I was like, damn, so I'm able to spend 60 pounds a month and my house is just clean by default.

我當時就想，該死的，我一個月能花 60 英鎊，而我的房子卻默認是乾淨的。

I don't need to think about it.

我不需要去想它。

Whoa, that's cool.

哇，太酷了

I've traded an hour and a half of my own time doing work, which I enjoyed for four hours of not having to clean where someone else is doing that work where they're much better at it than me.

我用自己一個半小時的工作時間，換來了四個小時不用打掃衛生的時間，而這四個小時的工作是別人在做，而且他們做得比我好得多。

And also I'm contributing to the economy and stuff.

我還為經濟和其他方面做出了貢獻。

So in that context, I decided that it was time to outsource cleaning.

是以，在這種情況下，我決定是時候外包清潔工作了。

If your hourly rate is zero, for example, then it's very hard for you to delegate particular chores.

比如說，如果你的小時工資是零，那麼你就很難委派特定的雜務。

And I think this is just a really important point.

我認為這一點非常重要。

Like money and time are actually interchangeable and we can actually use money to buy back time.

就像錢和時間其實是可以互換的，我們其實可以用錢買回時間。

And when I discovered this, it just blew my fricking mind because now time management doesn't just become about how can I be more disciplined or how can I time block more stuff in my calendar?

當我發現這一點時，我簡直大吃一驚，因為現在的時間管理不僅僅是我如何才能更有紀律，或者我如何才能在日程表中設置更多的時間塊？

It also becomes how can I strategically and intentionally deploy my resources, which I now have because I have a job with income coming in to buy back my time.

我現在擁有這些資源，是因為我有一份工作，有收入來買回我的時間。

It's like I'm trading a less valuable resource, money for a more valuable resource, time, because as we talked about, we can never get back the time that we've used, but we can always make more money further down the line.

這就好比我在用不太寶貴的資源--金錢--換取更寶貴的資源--時間，因為正如我們所說的，我們永遠無法挽回已經用掉的時間，但我們總能在更遠的地方賺到更多的錢。

But the other way of thinking about this is how much is that extra time worth to you?

但換個角度想，多出的時間對你來說值多少錢？

What could you do with that extra two hours?

多出的兩個小時能做什麼？

How much is it worth to you to be able to spend those two hours with your kids?

能與孩子們共度這兩個小時，對你來說值多少錢？

How much is it worth for you to be able to spend those two hours going for a walk in nature or reading a book instead or making progress on one of your hobbies rather than cleaning the house if you don't enjoy it?

如果你不喜歡打掃房間，那麼你可以用這兩個小時去大自然中散步，或者讀一本書，或者在你的某個愛好上取得進展，而不是打掃房間，這對你來說值多少錢？

I'm saying try it as an experiment.

我是說作為實驗來試試。

Try hiring a cleaner once or twice, see how it feels.