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If you currently feel overworked, exhausted, and the list of things you need to do feels never-ending for your life, your career, your business, your family, you're drowning in emails and text messages and calls that need to be returned.
如果你現在感覺工作過度、精疲力竭,感覺生活、事業、生意、家庭中需要你做的事情永遠做不完,你被電子郵件、簡訊和需要回復的電話淹沒了。
You have all these big dreams, projects, and goals, but yet they seem so out of reach and you just never have enough time to either start or finish them.
你有所有這些偉大的夢想、項目和目標,但它們似乎遙不可及,你永遠沒有足夠的時間開始或完成它們。
I've been there.
我去過那裡。
I'm the average person like everyone else.
我和其他人一樣,都是普通人。
I have a four-year-old daughter who's the love of my life and my husband and I, we both run separate businesses of our own.
我有一個四歲的女兒,她是我生命中的摯愛,我和丈夫都各自經營著自己的事業。
I have parents who are getting old and need care.
我的父母年事已高,需要照顧。
I'm not someone with a 4 a.m. morning routine, jumping to an ice bath, drinking a green juice, while doing press-ups with one finger and telling you that you need to do more.
我不是那種每天凌晨四點就跳進冰水浴,一邊喝著青汁,一邊用一根手指做俯臥撐,並告訴你需要做更多動作的人。
And my frustration of seeing every year pass by and feeling like a failure made me realize that it's time for me to think about the way that I work and there must be a better way where I can work smarter but not harder.
看著一年又一年過去,我感到很沮喪,覺得自己很失敗,這讓我意識到,是時候思考一下我的工作方式了,一定有更好的方法,讓我可以更聰明地工作,而不是更辛苦地工作。
And there's one thing that I realized that changed all of this, and that is you're underestimating your potential.
我意識到有一件事改變了這一切,那就是你低估了自己的潛力。
The potential that you have to get the work done that actually moves you forward.
你所擁有的完成工作的潛能,才能真正推動你前進。
And it's not being busy for busy's sake.
而不是為了忙而忙。
It has nothing to do with the tools you're using, what productivity apps on your phone, or what habit boxes are you off right now.
這與你使用的工具、手機上的生產力應用程序或你現在關閉的習慣盒無關。
The problem is actually much more simpler than you think.
問題其實比你想象的要簡單得多。
Since I tried this method of working and focus, I'd be able to cut down the time I needed to learn digital marketing in half, which meant that I was able to go from unemployed to working at Google, and deliver some of my best marketing trainings for my students in my own company.
自從我嘗試了這種工作和專注的方法後,我學習數字營銷所需的時間縮短了一半,這意味著我能夠從失業到在谷歌工作,並在自己的公司裡為我的學生提供一些最好的營銷培訓。
And ultimately, creating some of the best keynote talks that lets you more paid speaking opportunities.
最終,創建一些最好的主題演講,讓你獲得更多有償演講機會。
And this is not another productivity video to tell you that you need to fit more in less time.
這不是另一個告訴你需要在更短時間內完成更多工作的生產力視頻。
Because one of the biggest issues we're facing in modern society is not by doing more work, but actually not having enough time.
因為在現代社會,我們面臨的最大問題之一不是做更多的工作,而是沒有足夠的時間。
We are living in one of the biggest social experiments ever, by all these distractions and devices that are pinging off around us constantly.
我們正生活在有史以來最大規模的社會實驗中,所有這些讓人分心的東西和設備在我們身邊不停地 "砰砰 "作響。
And we're no longer able to focus.
我們再也無法集中精力。
That's why in order for you to become the top 1%, the ability to focus and do this kind of work is going to get you there.
這就是為什麼為了讓你成為最優秀的 1%,專注的能力和這種工作會讓你達到目標。
And that's going to be your superpower.
這將成為你的超能力。
And finally, you can work less and get more done, but not the other way around.
最後,你可以少幹多得,但不能反過來。
I made this video to make it easy for you to understand how we can all live as fully as we work.
我製作這段視頻的目的是讓大家輕鬆瞭解,我們如何才能像工作一樣充分地生活。
Let's build you into the top 1% to become limitless in reaching your dreams and achieving some of your biggest goals.
讓我們把你打造成最優秀的 1%,在實現夢想和一些最大目標的過程中變得無限精彩。
So here's a problem.
那麼問題來了。
When you were studying or entering your first job, you were probably conditioned to get the most of every hour.
當你還在學習或者剛參加工作時,你可能已經養成了充分利用每一個小時的習慣。
Am I right?
我說得對嗎?
Popular media makes busyness look cool.
大眾媒體讓忙碌看起來很酷。
And when you are walking down the street, you see someone you know, maybe in the office, when you ask them, Hey, how are you, most likely the response you will get is I'm good, just been busy.
當你走在街上,看到一個你認識的人,也許是在辦公室裡,當你問他 "嘿,你好嗎 "時,得到的回答很可能是 "我很好,只是一直很忙"。
So we all wear business like a badge of honor, but not really knowing if this busyness can lead us anywhere.
是以,我們都把公務當成一種榮譽,但卻不知道這種忙碌是否能給我們帶來什麼。
So Cal Newport first introduced this concept of deep work to me.
是以,卡爾-紐波特首先向我介紹了深度工作的概念。
And it was the start that changed the way I work forever.
也正是從那時起,我的工作方式發生了翻天覆地的變化。
So a lot of day to day tasks, which you're probably familiar with, like checking emails, responding to messages, are the kind of things are called shallow work, because it doesn't require much of your brain power to do so.
是以,很多日常工作,你可能都很熟悉,比如檢查電子郵件、回覆資訊,這些都被稱為淺層工作,因為這些工作並不需要耗費你太多的腦力。
But if you spend most of your day doing the shallow work, you'll eventually be replaced by technology and AI in the current revolution that we're in right now, because these skills are mostly easily replaceable.
但是,如果你每天大部分時間都在做淺層次的工作,那麼在我們目前所處的這場革命中,你最終會被技術和人工智能所取代,因為這些技能大多很容易被取代。
So deep work is the ability to do work with distraction free concentration at your peak brain power, which means that you're able to produce something that's uniquely yours in your own zone of genius.
是以,深度工作是指在腦力巔峰狀態下心無旁騖、全神貫注地工作的能力,這意味著你能夠在自己的天才區域內創造出獨一無二的東西。
Cal wrote that he was able to double his output of research papers, while being a full time professor, raising his family and writing his book all at the same time by using this method.
卡爾在書中寫道,通過使用這種方法,他在擔任全職教授、養家餬口和寫書的同時,研究論文的產量翻了一番。
And it really resonated with this because I'm ambitious, just like you, if you click on this video, and you're watching it now, that means that you realize there's something that you need to change your current work environment, that'll make you a lot more productive than you were previously.
這真的引起了我的共鳴,因為我雄心勃勃,就像你一樣,如果你點擊了這個視頻,你現在正在看,那就意味著你意識到你需要改變當前的工作環境,這會讓你比以前更有成效。
So I think it's really good idea to take a pen and paper out and write this down.
是以,我認為拿紙筆寫下來是個好主意。
And ask yourself this, if you were to deep work what major life or professional goals do you want to achieve?
捫心自問,如果你要深造,你想實現哪些主要的人生或職業目標?
For me, that's growing my personal brand and business online, reaching and impacting more people with my digital products and services.
對我來說,這就是在網上發展我的個人品牌和業務,用我的數字產品和服務去影響更多的人。
I want to have enough time to spend with my family and to travel to live a life full of experiences.
我希望有足夠的時間陪伴家人,去旅行,讓生活充滿體驗。
I don't want to be chained to a desk and just looking at a screen all day.
我不想被拴在辦公桌上,整天對著螢幕。
And what I also found fascinating is that according to research done in 2012, deep work can also train your brain to increase your focus and also your cognitive functions like a muscle.
我還發現一個有趣的現象,根據 2012 年的研究,深層鍛鍊還能訓練大腦,提高注意力,像肌肉一樣增強認知功能。
Before I used to find it hard to get through a whole page in a book, but I can scroll on Instagram for an hour.
以前我覺得看完一整頁書很難,但我可以在 Instagram 上滾動一個小時。
Whereas now I can easily sit down for 90 minutes of deep work at a time and coming out feeling completely fulfilled and accomplished because I did something with that time.
而現在,我可以很輕鬆地坐下來,每次深入工作 90 分鐘,然後感覺完全充實和有成就感,因為我在這段時間裡做了一些事情。
I think one of the state that you tend to get into during deep work is the state of flow, which has been documented in this psychologist Mihaly's book, Flow, where you reach this point of standstill of time and you're filled with content and purpose in what you're doing.
我認為,你在深度工作時容易進入的一種狀態就是 "流動 "狀態,心理學家米哈里在《流動》一書中對這種狀態進行了記錄。
So before we get into the nitty gritty of how to do better deep work, I think it's really important to set up the first things first, which is your environment.
是以,在我們深入探討如何更好地進行深度工作之前,我認為首先要做的事情非常重要,那就是你的環境。
So if you have the means to do so, except a separate area in your home, like a study or a separate room where you use it purely for deep working and where you definitely won't be disturbed.
是以,如果您有條件的話,可以在家中另闢一塊區域,比如書房或單獨的房間,在那裡您可以純粹地進行深度工作,而且絕對不會受到打擾。
If you're in the office environment, think about using an empty conference room, maybe that you can use it as a purely a place to get away from that open plan noisiness.
如果你在辦公環境中,可以考慮使用一個空的會議室,也許你可以把它當作一個純粹的場所,遠離開放式環境的嘈雜。
And if you don't have the spaces, as we are living in smaller and smaller places these days in the modern world, I found local libraries and also local quieter cafes to be really great for this because you have a separate space allocated to this.
在現代社會,我們居住的地方越來越小,如果你沒有這樣的空間,我發現當地的圖書館和當地比較安靜的咖啡館非常適合,因為你有一個單獨的空間來做這件事。
It makes you even more concentrated on your sessions as well.
這也會讓你在會議中更加專注。
And what I like about the current world of mixing remote working with being in the office is that the days that you are at home remote working, you can use some of those days for the much more important strategic deep thinking tasks that you can use during these deep work sessions.
我喜歡目前這種將遠程工作與在辦公室工作相結合的方式,因為在家裡遠程工作的那些日子裡,你可以利用其中的一些時間來完成更重要的戰略性深度思考任務,而這些任務可以在這些深度工作會議中使用。
And this brings me to the distractions in our lives right now.
這讓我想到了我們現在生活中的煩心事。
And that is if it's possible to put all the distraction related devices in a separate room, because I find that if it's not close to you, you probably won't be looking at it.
如果有可能的話,把所有與分散注意力有關的設備都放在一個單獨的房間裡,因為我發現如果這些設備離你不近,你可能就不會去看。
And if you currently are going on the internet, and you might get distracted by going on social media websites, for example, there is Chrome extensions like Forrest or self-control that you can use on your browser to block off those sites while you're working so you don't get tempted.
如果你現在正在上網,而你可能會因為上社交媒體網站等而分心,那麼你可以在瀏覽器上使用福雷斯特或自我控制等 Chrome 瀏覽器擴展,在工作時屏蔽這些網站,這樣你就不會受到誘惑了。
But I think we're all adults here.
但我想我們都是成年人了。
So your level of self discretion is probably your own take.
所以,你的自我謹慎程度可能就是你自己的取捨。
And if you want absolutely zero noise, if that's what helps you use a pair of noise cancelling headphones.
如果你想要絕對的零噪音,可以使用降噪耳機。
So my ones from Sony, I'll link it to a description below.
是以,我從索尼公司購買的這款產品,我將把它鏈接到下面的說明中。
You don't have to get exact same one.
不一定要買一模一樣的。
I found this one to be really helpful because it's light on my head.
我發現這個非常有用,因為它對我的頭很輕。
And when working for let's say an hour and a half the time, it doesn't actually weigh on my head to make it hurt.
比方說,工作一個半小時的時候,我的頭其實並不疼。
So it's just something I found in my own experience.
所以,這只是我根據自己的經驗發現的。
But feel free to find one that works for you.
不過,你也可以自由選擇適合自己的方式。
And what I found to be another benefit is that if I wear these headphones in public spaces, like co working spaces, I'm less likely to be disturbed because I look like I'm in a working mode.
我發現它的另一個好處是,如果我在公共場合,比如在共同工作場所,戴上耳機,我就不太會受到打擾,因為我看起來像是在工作。
And that visual effect usually helps for you to have that sanctuary that time to yourself if you needed to.
如果需要的話,這種視覺效果通常有助於你擁有屬於自己的聖地。
So if you got kids like I do, I tend to do my deep work sessions around the time when she's at school.
是以,如果你像我一樣有孩子,我傾向於在她上學前後進行深度練習。
My personal ethos is that I want to be fully present when she's around and not working around her all the time.
我的個人理念是,當她在我身邊時,我想全身心地投入,而不是一直圍著她轉。
I actually work a lot less now now that I had kids.
有了孩子之後,我的工作其實少了很多。
And why I found that because I have less time and there's a lot more constraints on that, I tend to be a lot more focused and results driven.
我發現,因為我的時間比較少,受到的限制也比較多,所以我往往會更加專注,更加以結果為導向。
So everything I choose to work on has the highest priority, either in my business or for my clients the moment.
是以,無論是在我的事業中,還是在我的客戶身上,我所選擇的每一件事都是最優先的。
And that seemed to move me forward a lot more further than before I had kids.
這似乎讓我比有孩子之前走得更遠。
So there you go, a little plus point there.
就這樣,一個小小的加分點出現了。
And my biggest motivation is that the more efficient I can be doing something, the more time that I'll have to spend with the quality time for my family.
我最大的動力是,我做事情的效率越高,我就有更多的時間花在陪伴家人上。
So that's almost a benefit to me to work towards whenever I'm being stuck or don't want to do something.
是以,每當我陷入困境或不想做某事時,這幾乎就是我努力的一個目標。
I find that this will motivate me to keep pushing forward.
我發現這會激勵我不斷向前。
And this really brings me to the point of prioritizing your tasks.
這讓我想到了 "釐清任務的輕重緩急 "這一點。
One thing I realized is that if I don't prioritize my task, then also everything on my list really needs my attention.
我意識到的一點是,如果我不對任務進行優先排序,那麼清單上的所有事情也都需要我的關注。
I don't know what else to focus on.
我不知道還能關注什麼。
But one question I found to be really helpful and feel free to write this one down that helped me on a daily basis is whenever I prepare my to-dos for the day, I ask myself, if there's three things I need to get done today, what would those be in order to move my biggest goals and dreams forward?
但我發現有一個問題對我很有幫助,請隨時把這個問題寫下來,它每天都在幫助我,那就是每當我準備當天的待辦事項時,我都會問自己,如果今天有三件事我必須要做,那三件事是什麼,才能推動我最大的目標和夢想向前發展?
And when you put it in that context, all of a sudden, those tasks become a lot more clearer in terms of which one is most important to get done that day to move yourself forward one more step at a time.
當你把它放在這樣的背景下時,突然間,這些任務就會變得更加清晰,知道哪一項任務是當天最重要的,從而讓自己一步步向前邁進。
And once you prioritize your tasks, which brings me to the next point, which is really about putting in very intense deadlines into what you do.
一旦你釐清了任務的輕重緩急,這就引出了我的下一個問題,那就是要在你所做的事情中加入非常嚴格的最後期限。
And by that, I mean, estimating how long it would take to do something and then cut that down drastically.
我的意思是,估算出做一件事需要多長時間,然後大幅縮短時間。
And by human nature, we know that we work best with deadlines.
根據人類的天性,我們知道在最後期限內工作效果最好。
Because if you reflect on this, when I was in school, I remember when I had a looming deadline for a paper in college, somehow that paper after procrastinating on it for weeks, the day before it gets due, it will actually get done the night before.
因為如果你反思一下,當我還在上學的時候,我記得當我在大學裡有一篇論文的截止日期迫在眉睫的時候,不知怎麼的,那篇論文在拖延了幾個星期之後,在到期的前一天,它居然會在前一天晚上完成。
So it's just things like this, where if you put those deadlines for yourself, that's actually estimated to be a lot more strict and also intense than it should be.
所以,就是這樣的事情,如果你給自己設定了這些最後期限,那實際上估計會比應該的嚴格得多,也緊張得多。
You will actually find yourself getting it done a lot more quicker than you think.
實際上,你會發現自己比想象中更快地完成任務。
And that also forces you to be in the state of deep work more often because it allows you to use those intense periods to really get those things done.
這也會迫使你更頻繁地進入深度工作狀態,因為它能讓你利用這些緊張的時間段來真正完成這些事情。
Like for example, now I need to go out and get my daughter in two hours.
比如說,現在我需要在兩小時內出去接女兒。
That means that I need to get my deep work sessions in.
這意味著我需要進行深入的工作。
And that two hours all of a sudden becomes so much more efficient because I know that that's all I got for the day.
這兩個小時一下子就變得高效多了,因為我知道這是我一天的全部時間。
And what can I actually fit in that's the most important, but also can get done the quickest.
我到底能把哪些最重要、又能最快完成的事情放進去?
So based on what we talked about earlier, write this one down as well.
是以,根據我們之前談到的內容,把這一條也寫下來。
How can you create an environment around you that helps you succeed with this deep work?
如何在你周圍創造一種環境,幫助你成功完成這項深層次的工作?
And how can you maintain this deep work on a regular basis?
如何才能經常保持這種深度工作?
So now that we've gone through the environment and the different things you should have in place before you start deep working, how do you not make sure that your deep work sessions are more effective than most people?
既然我們已經瞭解了深度學習的環境和開始深度學習之前應該準備好的各種東西,那麼如何才能確保你的深度學習課程比大多數人更有效呢?
And Cal mentioned this in this book where I thought it's a really great equation to share with you guys is that the high quality of work produced equals time spent times intensity on this particular task.
卡爾在這本書中提到了這一點,我認為這是一個非常好的等式,可以與你們分享,即高質量的工作等於在這項特定任務上花費的時間和強度。
So everything we're talking about in this section really goes back to this equation is how can you maximize the amount of time spent and also the intensity spent on this during that period in order to create the highest quality work possible.
是以,我們在本節中所討論的一切實際上又回到了這個等式,即如何在這段時間內最大限度地利用時間和精力來創作出最高品質的作品。
So here are three strategies I recommend you try for yourself during these deep work sessions.
是以,我建議你在這些深度工作課程中嘗試以下三種策略。
And number one is you might not think about this very obviously, but scheduling distraction periods.
第一,你可能不會很明顯地想到這一點,但安排分心期是很重要的。
Yes, you heard me say that, right?
是的,你聽到我說的了吧?
Make sure that you have distraction periods scheduled in during your deep work days.
確保在深度工作時間安排了分散注意力的時段。
And what I mean by that is in the reality in the world that we live in right now, the emails and the pings from your managers, maybe from your clients, if you're in the business and the social media pings and updates, notifications, they're not actually going to go away overnight.
我的意思是,在我們現在所處的現實世界中,來自你的經理、客戶的郵件、社交媒體的更新、通知,實際上不會在一夜之間消失。
Am I right?
我說得對嗎?
And the key thing is that you want to make sure to have specific times when you can actually get back to these and address them because they are our daily lives.
最關鍵的是,你要確保有特定的時間,可以回到這些問題上並解決它們,因為它們就是我們的日常生活。
They're part of our daily lives.
它們是我們日常生活的一部分。
We have to recognize that we have to think about how do we realistically include them, but at the same time, don't let them infringe on what we do.
我們必須認識到,我們必須考慮如何切實地把他們包括進來,但同時又不讓他們影響我們的工作。
And the best way to do this is to schedule them at the regular times throughout the day where it's under your control.
最好的辦法就是在一天中的固定時間安排這些活動,因為這些活動都在你的掌控之中。
So for example, I scheduled those times for myself when I know that my energy level is dipping through the day.
是以,舉例來說,當我知道自己一天的精力都在下降時,我就會為自己安排這些時間。
And that's usually around three to 4pm in the morning.
這通常是在凌晨三點到四點左右。
So you probably have this or you have like a mid afternoon slump.
所以,你可能會有這種情況,或者你會有午後低迷期。
And that's the time when I can use these non-brain intensive activities like shallow work and getting those things done.
這時候,我就可以利用這些非腦力密集型活動,比如淺層工作和完成這些事情。
For example, I can post on my social media content.
例如,我可以在我的社交媒體上發佈內容。
I can reach out, reply to emails.
我可以聯繫他們,回覆他們的電子郵件。
I can text people back and all these things do not take those intense brain power you would do during deep work periods.
我可以給別人回簡訊,所有這些事情都不會耗費你在深度工作期間的大量腦力。
But this is fine because that's during when you had the lowest energy level anyway.
不過這也沒什麼,反正那段時間也是你精力最差的時候。
Secondly, that I found to be really helpful is that this rhythmic de-work ritual scheduled in either a daily or weekly basis, depending on your schedule.
其次,我發現非常有用的一點是,這種有節奏的去工作儀式可以根據你的日程安排,每天或每週進行一次。
And for me, I personally found in my line of work, having daily sessions really helped me.
對我來說,我個人發現,在我的工作中,每天進行訓練真的對我很有幫助。
So the way my schedule works is that in the morning, I usually have a very quick workout after dropping off my daughter at school.
是以,我的日程安排是,早上送女兒上學後,我通常會進行一次非常快速的鍛鍊。
And then I will have three to four hours to myself to really focus on those deep, intensive work that I need to get done.
然後,我會有三到四個小時的時間,真正專注於那些我需要完成的深入、密集的工作。
It could be writing a keynote speech.
可能是撰寫主題演講稿。
It could be preparing training materials for my students.
可能是為我的學生準備培訓材料。
It could be, let's say in this case, designing strategies for client could be writing a script for YouTube video, but whatever it is, it allows me to use that time to really use my deepest, intense brain power.
比方說,在這種情況下,可以是為客戶設計策略,也可以是為 YouTube 視頻撰寫腳本,但不管是什麼,它都能讓我利用這段時間,真正發揮我最深層、最強大的腦力。
So that way later on, I know that I've accomplished the most important things on my list and I can move on to the rest of the day with a lot more ease because I know that it's actually been ticked off and not most people, but generally speaking, the majority of people are energetic in the mornings.
這樣一來,我就知道我已經完成了清單上最重要的事情,我就可以更輕鬆地開始一天中剩下的工作,因為我知道這些事情實際上已經完成了,雖然不是大多數人,但一般來說,大多數人早上都精力充沛。
So I recommend having this earlier in the morning for your one dose, but there are lots of people in my community who I speak to my friends and family who are also night owls and that's totally okay too.
是以,我建議您在早上早些時候服用一劑,但在我的社區裡有很多人,我跟我的朋友和家人說他們也是夜貓子,這也完全沒問題。
So know when is your best performance period?
那麼,什麼時候是你的最佳表現期呢?
Is it morning?
是早上嗎?
Is it late nights?
是深夜嗎?
And then just have those scheduled in for yourself on a regular basis.
然後定期為自己安排這些活動。
So you know when you have your best periods to get your deep work done.
這樣,你就知道什麼時候是你完成深度工作的最佳時期。
So Cal mentioned this book that beginners really aim for one hour in the beginning to really get into the rhythm of working in deep working mode.
是以,卡爾在這本書中提到,初學者一開始真的要以一小時為目標,真正進入深度工作模式的工作節奏。
But as you get more used to it, feel for the increase that over time.
不過,當你越來越習慣它時,就會感覺到隨著時間的推移,它的體積會越來越大。
And eventually even for the most advanced people who do deep work, really the most your brain can handle is around the four hour mark.
最終,即使是最先進的深度學習者,你的大腦所能承受的最長時間也就在四小時左右。
And beyond that, it's really hard to do any more concentrated work because you probably feel like you had enough for the day.
除此之外,你就很難再集中精力工作了,因為你可能覺得今天的工作已經夠多了。
And it's a really good idea to make sure you have scheduled in regular breaks for these sessions.
確保為這些會議安排固定的休息時間是個非常好的主意。
So generally speaking, maybe an hour and a half, an hour and having an interval from there, then adding in some of those breaks in between where you can just do nothing, have a cup of tea, walk around the block.
是以,一般來說,也許一個半小時、一個小時,然後有一個間隔,然後在中間加入一些休息時間,你可以什麼都不做,喝杯茶,在街區散步。
So for me, I just love looking out the window, having a little bit of a time for my eyes to rest as well, and then getting back into the next interval session.
是以,對我來說,我只是喜歡看看窗外,讓眼睛也休息一下,然後再投入到下一個間歇訓練中去。
So let's take a moment to reflect on this.
是以,讓我們花點時間來反思一下。
Take a pen and paper and write this down.
拿筆和紙寫下來。
Given your current goal and situation, how many hours of deep work can you commit to on a daily or weekly basis?
考慮到您當前的目標和情況,您每天或每週可以投入多少小時的深度工作?
And lastly, this is a part where I feel like a lot of people don't talk about and that is how do you shut down properly for the evening?
最後,這是我覺得很多人都沒有談到的部分,那就是如何在晚上正確地關閉?
Because we all know that sleep is abundant and free, but yet it's one of the things that we currently lack the most.
因為我們都知道,睡眠是豐富而自由的,但它卻是我們目前最缺乏的東西之一。
And sleep is setting up a great precedence for the next day of deep work so your brain has the most capacity and ability to do the deep intensive thinking that you need.
而睡眠則為第二天的深度工作奠定了良好的基礎,這樣你的大腦就有最大的容量和能力來進行你所需要的深度密集思考。
I found this to be really helpful where the night before, write down some of the things that you didn't finish and some of the things that you want to get done the next day and dump it all into, let's say, a notebook.
我發現這真的很有幫助,在前一天晚上,寫下一些你沒有完成的事情和一些你想在第二天完成的事情,然後把它們都寫在一個筆記本上。
In my case, I write in my journal and I find it quite relaxing to be able to take it all out of my head into the paper and I can now relax into a deep sleep.
就我而言,我寫日記,我發現能把腦子裡的東西都寫到紙上是一件非常放鬆的事情,現在我可以放鬆地進入深度睡眠。
And Cal Newport, even in his book, have gone as far as shut down complete, saying that to himself as if his brain is a computer program.
卡爾-紐波特甚至在他的書中,已經到了完全關閉的地步,他對自己說,就好像他的大腦是一個計算機程序。
And he says that it works apparently where he gets a chance to really completely shut down and have a good night's sleep the next day starting over again.
他說,這樣做的效果很明顯,他有機會真正完全靜下心來,好好睡上一覺,第二天再重新開始。
And lastly, this is the one thing that I want to leave you with in this video is that none of the tips or the deep work tactics, the positive tips that you see around the internet are going to work unless you love what you do.
最後,在這段視頻中,我想告訴大家的是,除非你熱愛自己的工作,否則你在網上看到的所有技巧、深層次的工作方法和積極的建議都不會奏效。
Because oftentimes, when we're procrastinating on that big project, the dream job, the dream opportunity is that a lot of times a lot of the issues behind procrastinating is a lot deeper than we think.
因為很多時候,當我們對那個大項目、夢想的工作、夢想的機會一拖再拖時,很多時候拖延背後的問題比我們想象的要深得多。
And it can mean a lot more than that, right?
它的意義遠不止於此,對嗎?
It could be you're afraid.
可能是你害怕了。
It could be that you don't know how to get started.
可能是你不知道如何開始。
It could be that you're a perfectionist just like me waiting for the perfect conditions to get started.
可能你和我一樣是個完美主義者,在等待最佳的開始條件。
So I really invite you to reflect on these things and to think about are there any other reasons I might be holding you back?
是以,我真心邀請你們反思這些事情,想想我是否還有其他原因阻礙了你們?
How can you break free of those beliefs and eventually reaching your limitless potential as your future self?
如何才能擺脫這些信念的束縛,最終發揮出未來自我的無限潛能?
Thank you so much for staying with me until the end.
非常感謝你們陪我走到最後。
If you like this video, you might also love this video all about how to change your life in six months.
如果你喜歡這段視頻,你可能也會喜歡這段關於如何在六個月內改變生活的視頻。
If you like what you saw in the video today, feel free to subscribe and try out my newsletter in the link in the description below where you get to learn a lot more personal growth and also business insights on a weekly basis in your inbox.
如果你喜歡今天視頻中的內容,歡迎訂閱並試用我的時事通訊,請點擊下面描述中的鏈接,你將每週在收件箱中瞭解到更多個人成長和商業見解。
I also run monthly office hours for my audience to answer their specific questions and situation.
我每月還為聽眾開設辦公時間,回答他們的具體問題和情況。
So if you're interested in that, feel free to sign up for that.
如果你對此感興趣,歡迎報名參加。
I'll also have a link to my website as well as the waitlist in the link below as well.
我還會在下面的鏈接中提供我的網站以及候補名單的鏈接。
Thank you so much for watching this video.
非常感謝您觀看本視頻。
I can't wait to see you incorporate some of the deep work techniques in what you do and I'm looking forward to seeing you thrive.
我迫不及待地想看到你在工作中融入一些深層次的工作技巧,我期待著看到你茁壯成長。
All right, see you in the next video.
好的,下期視頻再見。