Name: 在 6 個月內改變你的生活（我的深度工作程序） (Change Your Life In 6 Months (My Deep Work Routine))
Uploaded: 2024-08-22T23:02:07.000Z
Duration: 16 min 25 s

現在進行式

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。

頻率副詞

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'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。

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。

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 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。

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。

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。

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。

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.

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。

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。

字幕列表影片播放

在 6 個月內改變你的生活（我的深度工作程序） (Change Your Life In 6 Months (My Deep Work Routine))

specific

intense

potential

eventually