So today we're gonna be talking about time management.

今天我們就來談談時間管理。

Now time management is remarkably simple, but we tend to overcomplicate it.

現在，時間管理非常簡單，但我們往往將其過度複雜化。

And there are a handful of simple habits that you can incorporate into your life that will just save you absolutely gallons of time.

你可以在生活中養成一些簡單的習慣，這些習慣絕對能為你節省大量時間。

And if you can consistently do these simple habits, you'll be amazed as to how quickly they can stack up.

如果你能堅持不懈地養成這些簡單的習慣，你會驚奇地發現，這些習慣的累積速度是如此之快。

And it almost feels as if you're playing a video game, but with the cheat codes turned on.

這種感覺就好像你在玩電子遊戲，只不過打開了作弊碼。

And this is important, right?

這很重要，對嗎？

Because time is literally our single most valuable non-renewable resource.

因為時間是我們最寶貴的不可再生資源。

We can always make more money, but we can never make more time.

我們總能賺更多的錢，但我們永遠賺不到更多的時間。

Okay, let's start with the calendar.

好吧，我們從日曆開始。

Now, back when I first started medical school, I didn't really use a calendar for anything.

在我剛上醫學院的時候，我什麼都不用日曆。

I would just sort of look at my timetable on the PDF or on my phone or whatever.

我只是在 PDF 文檔或手機上查看我的時間表。

And I'd know exactly what lectures I have or what supervisions I have.

我會清楚地知道我有哪些講座，有哪些指導。

Now this was a real problem because I wasn't using a calendar.

這確實是個問題，因為我沒有使用日曆。

So I was just forgetting all of this stuff and I'd forget to look at the thing.

所以我就把這些東西都忘了，忘了去看那東西。

I wouldn't have any notifications turned on.

我不會打開任何通知。

And that's basically like level zero where you don't use a calendar for anything.

這基本上就像零級，你什麼都不用日曆。

And then you graduate to level one where you start scheduling stuff into a calendar.

然後你就進入了第一階段，開始在日曆中安排日程。

If there is an appointment that requires you to be somewhere, you then put it in a calendar and you look at the calendar regularly to know what you've got scheduled.

如果有一個約會需要你去某個地方，你就會把它記在日曆上，然後定期查看日曆，瞭解你的日程安排。

Now, immediately this level one of using a calendar immediately adds a lot of time management skills to your life because now you're not forgetting these things and you don't have to use your brain as a storage medium for these random events.

現在，使用日曆這第一層立即為你的生活增添了許多時間管理技巧，因為現在你不會忘記這些事情了，你也不必把大腦當作儲存這些隨機事件的媒介了。

You can just delegate the remembering of these events to the calendar on your phone, for example.

例如，您可以將記住這些事件的任務委託給手機上的日曆。

And so that's very good.

所以這非常好。

But then level two is really where a lot of the gains are had.

但是，第二級才是真正的收益所在。

And level two is where you intentionally schedule things into your calendar, even if they're appointments with yourself.

第二級是有意識地在日曆中安排事情，即使是與自己的約會。

So for example, right now I've scheduled into my calendar that I've got a block for filming this video.

例如，現在我在日曆中安排了一個時間段來拍攝這段視頻。

That's an appointment with myself.

這是與我自己的約會。

And this is helpful because what it does is that it separates the planning of how we're gonna spend our time with the doing of how we spend our time.

這很有幫助，因為它將我們如何度過時間的計劃與我們如何度過時間的實踐分開。

And I sometimes like to think of this as the pilot and the plane.

我有時喜歡把它想象成飛行員和飛機。

The pilot is deciding kind of where the plane is going and then the plane is just executing and doing the stuff.

飛行員決定飛機要去哪裡，然後飛機就開始執行任務。

And so usually at the start of the day or at the end of the week, I will time block my following week to figure out, okay, cool, in this upcoming week, where are the blocks that I wanna go to the gym?

是以，通常在一天開始或一週結束時，我會對下週進行時間規劃，想一想，好吧，在接下來的一週裡，我想去健身房的時間段在哪裡？

Where are the blocks I wanna film videos?

我想拍攝視頻的街區在哪裡？

Anytime an event comes in, like dinner with some friends on a Tuesday night, it goes straight into the calendar because as long as I'm blocking the calendar in this level two mode effectively, it means I'm not gonna forget what's going on.

只要有活動，比如週二晚上和朋友共進晚餐，它就會直接進入日曆，因為只要我在二級模式下有效地屏蔽日曆，就意味著我不會忘記有什麼活動。

And it means I'm also gonna be a little bit more intentional with how I use my time.

這意味著我也會更有意識地利用我的時間。

And then the really fun aspect of the calendar habit comes at level three, where you start blocking out what does your ideal day or your ideal week look like.

日曆習慣真正有趣的地方在於第三層，你會開始勾畫出理想的一天或一週是什麼樣的。

Now, you might've seen me talk about this ideal week strategy before, but chances are you're still probably not doing it.

現在，你可能已經見過我談論這個理想周策略了，但很可能你仍然沒有這樣做。

And I get loads of emails almost every day from people being like, oh my God, I discovered your ideal week method.

我幾乎每天都會收到很多人的郵件，他們說，天哪，我發現了你的理想周方法。

And then I tried it and it was actually really helpful.

後來我試了一下，真的很有幫助。

So if you're not yet doing the ideal week method, would 100% recommend it.

是以，如果你還沒有采用理想周方法，我將百分百推薦你採用這種方法。

Oh, and by the way, if you wanna get your own template for this ideal week thing, it's sick.

哦，順便說一句，如果你想為這個 "理想周 "獲得自己的模板，那就太變態了。

I've got my free one link down below in the video description.

我在下面的視頻描述中提供了我的免費鏈接。

You just click the link and I'll send it to you for free.

您只需點擊鏈接，我就會免費發送給您。

So check it out.

快來看看吧。

But essentially the idea is you create a new Google calendar called your ideal week and you block out what does an ideal ordinary week in your life look like?

但從根本上說，這個想法就是你創建一個新的谷歌日曆，名為 "你的理想周"，然後你就可以勾勒出你生活中理想的普通一週是什麼樣的？

And so where are the filming blocks in my case, like blocks for work?

那麼，在我的情況下，拍攝區塊在哪裡，比如工作區塊？

When do you wanna have lunch?

你想什麼時候吃午飯？

When do you wanna wake up?

你想什麼時候醒來？

When do you wanna go to the gym?

你想什麼時候去健身房？

When do you wanna do date night?

你想什麼時候約會？

When do you wanna see your friends?

你什麼時候想見你的朋友？

When do you wanna see your family?

你什麼時候想見家人？

And then where are the empty blocks?

那麼空的街區在哪裡呢？

Like if you wanna take guitar lessons or piano lessons or learn to code, where is that gonna fit in?

比如你想上吉他課、鋼琴課或學習編程，這些課程在哪裡適合你？

And the way I think of this is that you can look at someone's ideal week to see what are their intentions.

我的想法是，你可以從某人理想中的一週來了解他們的意圖是什麼。

And then you can look at their actual calendar to see what's their reality.

然後，你可以查看他們的實際日曆，瞭解他們的實際情況。

And managing our time effectively is bridging this gap between what we intend to do and what we actually do.

而有效地管理時間，就是在我們打算做的事情和實際做的事情之間架起一座橋樑。

And so whatever level you're at with your time blocking and with your calendar, I would suggest see what you can do to level up just a little bit.

是以，無論你在時間分配和日程安排上處於什麼水準，我都建議你看看自己能做些什麼來提高自己的水準。

And if you can get to the point where you have your ideal week and broadly it matches your actual week, oh, now you've really supercharged your time management and unlocked a whole new level of meaningful productivity.

如果你能達到這樣的境界，即你有自己理想中的一週，並且與實際的一週大致吻合，那麼，現在你的時間管理能力就真正得到了提升，並開啟了一個全新的、有意義的生產力水準。

All right, habit number two, I'm gonna call it the feel good productivity habit because that is the title of my new book, Feel Good Productivity, How To Do More Of What Matters To You.

好了，第二個習慣，我稱之為 "感覺良好的生產力習慣"，因為這是我的新書《感覺良好的生產力，如何做更多對你重要的事》的書名。

That'll be linked down below if you wanna check it out.

如果你想看，下面會有鏈接。

But really the core thesis of the book, and this is really the habit that this whole book is about, is how do I find a way to make my work generate energy rather than drain my energy?

但實際上，這本書的核心論點，也是整本書所講述的習慣，就是我如何找到一種方法，讓我的工作產生能量，而不是消耗我的能量？

Because often when we think we have a time management problem, we don't actually have a time management problem, we have an energy management problem.

因為當我們認為自己有時間管理問題時，實際上我們並沒有時間管理問題，而是精力管理問題。

Like if you think about your life, you probably do have some time that you're maybe not using intentionally, scrolling TikTok or Instagram or watching random YouTube videos, for example.

比如，如果你仔細想想自己的生活，你可能確實有一些時間沒有刻意利用，比如滾動 TikTok 或 Instagram，或者隨意觀看 YouTube 視頻。

And you're probably doing those things because there's something better you want to be doing while you're scrolling TikTok, but you feel like you don't have the energy.

你之所以做這些事，可能是因為在刷 TikTok 的時候，你想做一些更好的事情，但你覺得自己沒有精力。

But a lot of us have to do things that we don't necessarily want to do.

但是，我們中的很多人不得不做一些我們不一定想做的事情。

You might have a job, you might have studies, you might have kids that you have to look after, and maybe in some moments you don't wanna do those things, but you have to do those things.

你可能有工作，可能有學業，可能有孩子需要照顧，可能在某些時候你不想做這些事情，但你必須做這些事情。

And so the real challenge is how do we find a way to make everything that we do a little bit more energizing rather than draining?

是以，真正的挑戰在於，我們如何找到一種方法，讓我們所做的每一件事都更有活力，而不是耗費精力？

And there's a bunch of strategies I talk about in the book, but the top level broad one and why this book is called Feel Good Productivity is because there is so much evidence that feeling good, i.e. generating positive emotions, is the thing that generates energy.

我在書中談到了很多策略，但最重要的一條，也是這本書為什麼叫《感覺良好的生產力》，是因為有很多證據表明，感覺良好，即產生積極的情緒，是產生能量的源泉。

And so the way I think of time management is like time management and like calendar blocking is like creating the container in my day, but then the energy is me filling that container with the stuff that I actually want to do.

是以，我對時間管理的看法是，時間管理和日曆封鎖就像是在我的一天中創造了一個容器，而能量則是我用我真正想做的事情來填充這個容器。

And if I have more energy because I've generated positive emotions in whatever I'm doing, then it means that I actually have the energy to be able to use my time in the most intentional way possible.

如果我因為在做任何事情時產生了積極情緒而精力充沛，那就意味著我實際上有精力以最有意識的方式利用時間。

Whereas I can time block the absolute living daylights out of my calendar, but if I don't have the energy, I'm not gonna do the thing.

我可以把我的日程安排得滿滿當當，但如果我沒有精力，我就不會去做這件事。

It's gonna be in the calendar, but I'm not actually gonna do it, which sort of defeats the purpose of the whole exercise.

日曆上會有，但我不會真的去做，這就失去了整個活動的意義。

So if you're not asking yourself this question already, I would start asking it right now.

所以，如果你還沒有問自己這個問題，我建議你現在就開始問。

What are the ways that you can make your work feel more energizing?

有哪些方法可以讓你的工作更有活力？

Ask yourself, what is it that separates an energizing piece of work from a draining piece of work?

捫心自問，是什麼將令人精力充沛的工作與令人疲憊不堪的工作區分開來？

And can you incorporate the energizers into the work itself?

您能否將活力劑融入工作本身？

And this is exactly the strategies we talk about in the book so you can check the book out if you like as well.

這正是我們在書中提到的策略，如果你喜歡，也可以看看這本書。

By the way, if you're looking for another really effective strategy for managing your time, you might like to sign up to Morning Brew, who are very kindly sponsoring this video.

順便說一句，如果你正在尋找另一種非常有效的時間管理策略，你可能會喜歡註冊 "晨釀"，他們非常友好地贊助了這段視頻。

And Morning Brew is essentially a completely free daily email newsletter that updates you on all of the interesting news in the world of business and finance and tech.

而《晨釀》實質上是一份完全免費的每日電子郵件通訊，為您提供商業、金融和科技界所有有趣新聞的最新消息。

And so if like me, you're interested in those topics, you might as well sign up to Morning Brew.

是以，如果你和我一樣對這些話題感興趣，不妨報名參加《晨釀》。

It's free, it's really entertaining, and it gives you this news in an engaging and non-boring way.

它是免費的，非常具有娛樂性，並能以引人入勝和不枯燥的方式為您提供這些新聞。

For example, Morning Brew is how I'm personally keeping up to date with all the stuff going on with threads and figuring out like, is that a platform that we wanna get on?

例如，我個人就是通過《晨釀》瞭解線程的最新動態，並思考我們是否想加入這個平臺？

It's how I'm keeping up to date with the world of AI and seeing is there any interesting AI stuff that I can incorporate into my own business and my life to make me more productive, to help me use my time better.

我就是通過這種方式瞭解人工智能世界的最新動態，看看有沒有什麼有趣的人工智能技術可以融入我的事業和生活，從而提高我的工作效率，幫助我更好地利用時間。

There's over 4 million professionals that read Morning Brew every single day.

每天有 400 多萬專業人士閱讀《晨釀》。

It is 100% free.

它是 100% 免費的。

It takes less than 10 seconds to sign up.

註冊時間不到 10 秒鐘。

And if you do sign up, it also helps support the channel.

如果您註冊了，也有助於支持該頻道。

So there's no reason not to try it.

是以，沒有理由不嘗試一下。

So head over to the link in the video description or go to morningbrewdaily.com forward slash Ali, and you can sign up completely for free and you can check it out.

所以，請點擊視頻描述中的鏈接，或者訪問 morningbrewdaily.com forward slash Ali，你可以完全免費註冊，然後就可以查看了。

It's an absolutely sick newsletter.

這絕對是一份病態的通訊。

So thank you so much Morning Brew for sponsoring this video.

非常感謝 Morning Brew 贊助本視頻。

But I wanna tell you now about my personal favourite way of doing this.

不過，我現在要告訴你我個人最喜歡的方法。

And that is habit number three, which I call the adventure habit.

這就是習慣三，我稱之為冒險習慣。

Basically the idea is at the start of every day, you wanna ask yourself, what is the most important task that I need to get done today?

基本上，這個想法就是在每天開始的時候，你要問自己，我今天需要完成的最重要的任務是什麼？

If you can focus your time and energy towards just that one important thing, it means that if you can do that 365 days of the year, you'll be absolutely sailing by the end of the year.

如果你能把時間和精力都集中在這一件重要的事情上，這就意味著，如果你能在一年的 365 天裡都做到這一點，那麼到了年底，你絕對會一帆風順。

And the key thing is to limit this thing to one, that there's only ever one important thing that you need to get done.

關鍵是要把這件事限定為一件，你需要做的重要事情永遠只有一件。

And sort of the question in my mind is always like, okay, if I only accomplished one thing today, what is the thing that would make the biggest difference to my life?

我心中一直有這樣一個問題：好吧，如果我今天只做成一件事，那麼能給我的生活帶來最大改變的事情是什麼？

Now, sometimes this might be a work thing.

現在，有時這可能是工作需要。

It might be finishing a chapter of my book or it might be filming a video, but often it's not even a work thing.

可能是完成書中的一章，也可能是拍攝一段視頻，但很多時候甚至不是工作上的事情。

It's a life thing, like calling my grandma or whatever the thing might be.

這是一件生活瑣事，就像給奶奶打電話或其他什麼事情一樣。

But now I wanna tweak this slightly because that's sort of like old school, somewhat corporate terminology, the most important task.

但現在我想稍微調整一下，因為這有點像老派的企業術語，即最重要的任務。

I don't really like thinking in terms of tasks because tasks make me feel as if I'm a slave to someone whereas actually I have control over my life.

我不太喜歡用任務來思考問題，因為任務讓我覺得自己是別人的奴隸，而實際上我可以掌控自己的生活。

And even if I don't have control of my life, I prefer to think that I do have control over my life.

即使我無法掌控自己的生活，我也寧願認為我可以掌控自己的生活。

And so instead of the way I phrase this is, what is today's adventure going to be?

所以，我的說法是，今天的冒險是什麼？

And in my mind, this phrasing of adventure is like the, oh, this is the quest I'm embarking on.

在我看來，"探險 "這個詞就像是 "哦，這就是我要開始的探險"。

This is like the cool thing I'm gonna do.

這就像我要做的很酷的事情。

What's today's adventure?

今天的冒險是什麼？

And the first chapter of this book is called play.

這本書的第一章就叫做 "遊戲"。

And it's all about how framing our work in the language of play actually brings out this whole positive emotion, this whole feel good vibe to our work.

而這一切都關乎如何用遊戲的語言來構思我們的工作，這實際上會給我們的工作帶來整體的積極情緒，整體的良好感覺。

Even if, crucially, even if the work is really, really boring, you can convince yourself and you can sort of hack your mindset into believing that you're playing rather than you're sort of grinding away and working.

最關鍵的是，即使工作非常非常無聊，你也能說服自己，讓自己的心態相信你是在玩，而不是在磨洋工。

So that's level one of doing this.

這就是第一層的做法。

Ask yourself, what's today's adventure gonna be?

問問自己，今天的冒險會是什麼？

But then level two is where you give yourself a few optional side quests.

但在第二關，你可以給自己安排一些可選的支線任務。

But the idea is that you can define your daily adventure and then up to three, ideally we wanna limit it to three, side quests that we wanna do that day as well.

但我們的想法是，你可以定義你的每日探險，然後最多三個，理想情況下我們希望限制在三個，也是我們當天想做的支線任務。

And so today, for example, my main adventure is filming this particular video.

比如今天，我的主要冒險就是拍攝這段視頻。

But then the side quests, I usually like to split up into work, health, and relationships, just to make sure I've got a little bit of balance in my life.

不過，我通常喜歡把副任務抽成工作、健康和人際關係三部分，以確保生活中的平衡。

So my work side quest is I need to write an issue of my email newsletter.

是以，我的工作方面的任務是，我需要寫一期我的電子郵件通訊。

My health side quest is that I wanna go to the gym.

我在健康方面的追求是，我想去健身房。

And my relationship side quest is I've got date night with my girlfriend where we're gonna see Hamilton.

而我在感情方面的追求是，今晚我要和女朋友約會，我們要去看漢密爾頓。

It's gonna be good vibes.

這將是一個好兆頭。

And that's it, just doing those things.

就是這樣，只做這些事情。

A, defining what's the most important task which I like to frame as a daily adventure, but then B, defining three side quests in work, health, and relationships.

A，確定什麼是最重要的任務，我喜歡把它定格為每天的探險；B，確定工作、健康和人際關係方面的三個副任務。

But you can, you know, your mileage may vary.

但你可以，你知道，你的里程可能會有所不同。

And on the days where I do that, I find like my time management is absolutely supercharged and I feel way more intentional with how I spend my time.

在我這樣做的日子裡，我發現我的時間管理能力得到了絕對的提升，我覺得自己在花時間方面更有目的性了。

But on days where it's like I wake up in the morning, I rush into something and I don't have that 10 minutes to think, to have a coffee and to think, what do I actually want to do with my time today?

但有些時候，我早上醒來，就匆匆忙忙地去做一些事情，我沒有10分鐘的時間去思考，去喝咖啡，去想今天的時間我到底想做什麼？

I find myself squandering all of my time.

我發現自己浪費了所有的時間。

Next up, we have the focus habit.

接下來是專注習慣。

Now there was a really interesting study that I came across it in Harvard Business Review.

我在《哈佛商業評論》上看到了一項非常有趣的研究。

And it was basically a study where they looked at employees throughout their workday.

這項研究基本上是對員工整個工作日的觀察。

And they found that employees on average waste around 22 to 28% of their workday on distractions.

他們發現，員工平均每天有 22% 到 28% 的時間浪費在分心的事情上。

And they found that the main reason they do that is through task switching.

他們發現，他們這樣做的主要原因是通過任務切換。

So for example, if you're working and you're trying to do a thing, but then you get a Slack notification or you get like a WhatsApp notification or someone interrupts you for a thing, it like takes ages to get back into the flow of what you were doing.

是以，舉個例子，如果你正在工作，並試圖做一件事，但隨後收到 Slack 通知或 WhatsApp 通知，或者有人打斷了你的工作，那麼你就需要花很長時間才能重新回到工作狀態。

And in an average workday for the average office worker, those interruptions make up like 22 to 28% of the actual workday.

在普通上班族的平均工作日中，這些干擾佔實際工作日的 22% 到 28%。

And that is significant.

這一點意義重大。

That means over the course of a year, we are wasting three months, an entire quarter, three months of our life on interruption.

這意味著在一年的時間裡，我們要浪費三個月、整整一個季度、三個月的時間在中斷上。

And over the course of 40 years, which is like a career, we are wasting a whole decade, wasting a whole 10 years of our life through interruptions.

在 40 年的時間裡，就像職業生涯一樣，我們浪費了整整 10 年，因為中斷而浪費了整整 10 年的生命。

If you take the single study and extrapolate that, obviously with all the caveats associated with that, being able to focus without interruptions is an absolute superpower and is another massive lever that we can use to save tonnes and tonnes of time and to be way better at intentionally using our time and our energy.

如果你從單項研究中推斷出這一點，很明顯，與之相關的所有注意事項，能夠不受干擾地集中注意力絕對是一種超級能力，是我們可以用來節省成噸成噸的時間，更好地有意識地利用我們的時間和精力的另一個巨大槓桿。

Now, there are some interruptions that are obviously good.

現在，有些中斷顯然是好事。

I call these welcome distractions.

我稱這些為 "受歡迎的分心"。

Again, I talk about them in the book if you would like to check it out.

我在書中再次談到了這些，如果你想看看的話。

I'm gonna stop plugging the book now.

我現在就不給這本書添堵了。

I call these welcome distractions.

我稱這些為 "受歡迎的分心"。

This is like, you know, when I was at university, I would always leave my door open because if a friend comes along and wants to interrupt me while I'm doing my work, honestly, I would rather they did.

這就像，你知道，我上大學的時候，總是把門開著，因為如果有朋友來，想在我做作業的時候打擾我，說實話，我寧願他們來打擾我。

Like the point of university is to, you know, the friends you meet and the social experiences that you have and work is sort of a side effect.