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 Feel Good Productivity, which is about how to do more of what matters to you in a way that's enjoyable, meaningful, and sustainable.

我是一名醫生轉行的企業家，也是《感覺良好的生產力》一書的作者，該書講述瞭如何以一種愉快、有意義和可持續的方式做更多對你來說重要的事情。

And this is the first episode of a three-part series about how to manage your time outside of your nine-to-five job.

這是三部曲系列的第一集，講述如何在朝九晚五的工作之外管理自己的時間。

Now, this is a topic that's really close to my heart because I started this YouTube channel and my business, and basically every good thing in my life has happened as a result of me being able to manage my time outside of the time where I had a nine-to-five job when I was working full-time as a doctor.

現在，這是一個非常貼近我內心的話題，因為我創辦了這個 YouTube 頻道和我的事業，基本上我生活中發生的每一件好事，都是我在全職做醫生、朝九晚五的工作之外，能夠管理好自己時間的結果。

And really, this video series is for people who, for example, have a nine-to-five, whether you're a student or a professional or whatever, and you want to do stuff outside of it, but you maybe struggle to have the time and energy to do the stuff outside of the nine-to-five.

實際上，這個視頻系列是為那些朝九晚五的人準備的，無論你是學生還是專業人士，或者是其他什麼人，你想在朝九晚五之外做些事情，但你可能很難有時間和精力去做朝九晚五之外的事情。

And the stuff might be starting a business or growing a side hustle or this sort of thing, but it might not be.

這些東西可能是創業、發展副業或諸如此類的事情，但也可能不是。

It might also be just taking up a hobby or making progress on that language that you're trying to learn, or even just giving more time to your friends and family.

也可能只是培養一種興趣愛好，或者在你正在努力學習的語言上取得進步，甚至只是把更多的時間留給你的朋友和家人。

And so really, in this video series, I wanna try and share as many tips as I can so that you can take away some kind of philosophies or mindsets or experiments to run in your own life that can help you achieve more of the things that really matter to you outside of your nine-to-five.

是以，在這個視頻系列中，我想盡可能多地分享一些技巧，這樣你就能從我這裡學到一些哲學、思維方式或在自己的生活中進行一些實驗，從而幫助你在朝九晚五之外實現更多對你來說真正重要的事情。

And so in this video, we're gonna be talking about the foundational mindsets and philosophies that you need to manage your time appropriately outside of your nine-to-five.

是以，在本視頻中，我們將討論在朝九晚五之外合理管理時間所需的基本心態和理念。

In video two, we're gonna be talking about how to not waste your life, all the time drains that get in the way.

在第二段視頻中，我們將討論如何不浪費生命，以及所有妨礙我們的時間消耗。

And then in video number three, we're gonna talk about the five skills that you need to master in order to become amazing at time management.

然後，在視頻三中，我們將講述你需要掌握的五種技能，以便成為時間管理的高手。

Depending on when you're watching this, these videos may well be out, so they'll be linked down in the video description.

根據您觀看視頻的時間，這些視頻很可能已經發布，是以會在視頻描述中鏈接下來。

And I would recommend you watch them in order because then you get the philosophy before worrying about the tactics.

我建議您按順序觀看，因為這樣您就能先了解理念，然後再考慮戰術。

All right, mindset number one, time management is a really valuable skill to work on.

好了，心態一，時間管理是一項非常有價值的技能。

Now, the unfortunate truth is that we are all going to die.

現在，不幸的事實是，我們都將死去。

And the other unfortunate truth, or maybe fortunate truth, is that time is our single most valuable non-renewable resource.

另一個不幸的事實，或者說幸運的事實是，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。

The fact that you're here watching this video, maybe subscribe to my channel, means that you care enough about this topic.

你在這裡觀看這個視頻，或許還訂閱了我的頻道，這意味著你足夠關心這個話題。

You care about personal development, personal growth.

你關心個人發展、個人成長。

You probably want to make the most of your time outside of your nine-to-five, but you might be, like I was back in the day, feeling a little overwhelmed with all the stuff that there is to do.

你可能想充分利用朝九晚五之外的時間，但你可能會像我當年一樣，對所有要做的事情感到有點不知所措。

And I think sometimes people will dismiss this to be like, well, people who teach about time management, they're just promoting hustle culture or toxic productivity or any of that stuff.

我認為，有時人們會不以為然，認為那些教授時間管理的人，只是在宣揚喧囂文化或有毒的生產力之類的東西。

But this is not about getting you to work harder.

但這不是為了讓你更努力地工作。

This is not about getting you to hustle harder.

這不是為了讓你更努力地工作。

This is literally about us appreciating that our time is our own to do with as we like.

這實際上是讓我們明白，時間是我們自己的，我們可以隨意支配。

And if we tell ourselves the story that we're bad at time management, and we haven't actively worked on the skill of time management, then we fall into the default of like turning on the TV, going on Netflix, and just clicking yes on whatever the recommendation has in store for us.

如果我們告訴自己，我們不擅長時間管理，也沒有積極學習時間管理的技能，那麼我們就會陷入一種默認的狀態，比如打開電視，上 Netflix，然後隨便點擊推薦給我們的內容。

We fall into the unintentional default of just going on our phones and habitually picking TikTok or Instagram or YouTube and just sort of scrolling and watching the videos.

我們無意中陷入了一種默認狀態，就是打開手機，習慣性地選擇 TikTok、Instagram 或 YouTube，然後滾動觀看視頻。

And the thing that made this hit home for me when I started to get into this productivity, procrastination, time management type stuff, the thing that really made it hit home was that I didn't want to be in a position where a few decades from now, I would look back on my life and I would feel like I'd squandered the time and the energy that I had when I was younger.

當我開始涉足生產力、拖延症、時間管理等領域時，讓我深有感觸的是，我不想在幾十年後回首往事時，覺得自己浪費了年輕時的時間和精力。

Realistically, I'm probably not gonna remember the TV shows that I watched, unless they're absolutely amazing.

實際上，我可能不會記得我看過的電視節目，除非它們絕對精彩。

Game of Thrones, for example.

比如《權力的遊戲》。

I'm very unlikely to remember the time I spent scrolling YouTube shorts or Instagram or TikTok.

我不太可能記得自己花了多少時間滾動 YouTube 短片、Instagram 或 TikTok。

But if I use my time intentionally and effectively on the things that I wanted to use it at the time, on like the hobbies or friends and family or building my business, whatever the thing might be, I'm far more likely to sort of give a high five to my younger self.

但是，如果我把時間有意識地、有效地用在我當時想用的事情上，比如業餘愛好、朋友和家人、建立自己的事業，不管是什麼事情，我就更有可能與年輕時的自己擊掌相慶。

And so really the problem we're dealing with here is not a toxic productivity or hustle culture type thing.

是以，我們要解決的問題並不是生產力或喧囂文化的問題。

I'm not telling you you just have to be more productive.

我不是要你提高工作效率。

What I'm suggesting is that time is so valuable and so important that spending a little bit of it, learning how to use it better, I think is a skill that all of us could benefit from.

我想說的是，時間是如此寶貴，如此重要，花一點時間，學習如何更好地利用時間，我想是我們每個人都能從中受益的技能。

Now, as a bit of a side note, one thing that actually helped me be more intentional about my nutrition when I was working a nine to five job and even beyond that, is Huel, who are very kindly sponsoring this video.

說句題外話，在我朝九晚五的工作中，甚至在工作之餘，有一件事幫助我更加註重營養，那就是贊助本視頻的 Huel 公司。

Now, I've been a paying customer of Huel since 2017, since my fifth year of medical school.

現在，我從 2017 年開始成為 Huel 的付費用戶，從醫學院五年級開始。

And that was actually when I first started this YouTube channel as well.

實際上，我也是在那個時候開始這個 YouTube 頻道的。

And I've been eating Huel fairly regularly since then because it's a fantastic way to make sure that my nutritional bases are covered when I don't have the time, or I choose not to make the time to cook a healthy and nutritious meal.

從那時起，我就經常吃 Huel，因為當我沒有時間或選擇不花時間做一頓健康營養的飯菜時，它是確保我的營養基礎的絕佳方法。

Obviously, gold standard would be you cook and eat a healthy meal for every single meal of the day.

很明顯，黃金標準就是每天每餐都做健康的飯菜。

But in reality, with busy lives, and especially with a hectic work schedule, it can be often hard to make time to do that three times a day.

但在現實生活中，由於工作繁忙，特別是工作時間緊張，往往很難抽出時間來做到一天三次。

And the nice thing about Huel is that in those moments, instead of eating a totally unhealthy meal from like the work cafeteria or from like the Starbucks on the way to work, I can instead just eat Huel.

Huel 的好處是，在這種情況下，我可以吃 Huel，而不是在工作食堂或上班路上的星巴克吃完全不健康的食物。

And most of the meals have 400 calories, at least 20 grams of protein, 26 vitamins and minerals and nutrients.

而且大部分餐點都有 400 卡路里、至少 20 克蛋白質、26 種維生素和礦物質及營養素。

And so I know that my bases are at least covered.

這樣我就知道，我的基礎至少已經覆蓋了。

Now, if you've been thinking of starting Huel, you should definitely check out their new bestseller bundle.

現在，如果你想開始使用 Huel，一定要看看他們新推出的暢銷書捆綁包。

And this is a bundle of all of their bestselling products.

而且，這還是他們所有暢銷產品的捆綁套裝。

So you can see which one you like best.

這樣，你就能知道自己最喜歡哪一個了。

It includes the Huel Black Edition, which is my personal favourite because it's a higher protein version of Huel.

它包括 Huel 黑色版，這是我個人的最愛，因為它是高蛋白版的 Huel。

It also includes some instant meals, nutrition bars and daily A to Z vitamin cans.

它還包括一些速食、營養棒和每日 A 到 Z 維生素罐頭。

Yeah, I'm just genuinely a massive fan of Huel.

是啊，我真的是休埃爾的超級粉絲。

And I think it's amazing for those moments of the day where you don't have the time to have a proper healthy meal instead.

我認為它非常適合在一天中沒有時間吃一頓健康餐的時候食用。

So if you're interested in checking out the bestseller bundle, then do check out the link in the video description.

是以，如果您有興趣查看暢銷書捆綁包，請點擊視頻描述中的鏈接。

And the bundle also includes a free t-shirt and a shaker, which are both actually really high quality.

捆綁包中還包括一件免費的 T 恤和一個振動器，這兩樣東西的品質都非常高。

And with the bundle, you also get a nutrition guide that gives you some advice on your own nutrition and also how to get the most out of Huel.

此外，您還將獲得一份營養指南，為您提供有關自身營養的建議，以及如何最大限度地利用 Huel。

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

非常感謝 Huel 贊助本視頻，讓我們回到正題。

All right, mindset number two is you can do anything you want, but not everything you want.

好吧，第二種心態是你可以做任何你想做的事，但不是所有你想做的事。

If you're watching this video and if maybe you follow my channel, then you're probably the sort of person that takes on too much stuff.

如果你在看這個視頻，如果你關注了我的頻道，那麼你可能是那種承擔了太多事情的人。

You're probably quite ambitious.

你可能很有野心。

You're probably quite hardworking.

你可能很勤奮。

You probably wanna thrive in your nine to five.

你可能想在朝九晚五的工作中茁壯成長。

You wanna do all that work, but maybe you also wanna be intentional about your health and relationships and wanna level those up.

你想做所有這些工作，但也許你也想有意識地關注自己的健康和人際關係，並想提升這些方面的水準。

There is a phrase, there is a story that is wrongly attributed to Warren Buffett, but like, I think it's directionally legit.

有一句話，有一個故事，被錯誤地歸因於沃倫-巴菲特，但我認為它在方向上是合法的。

I don't know where this attribution came from, but a guy called Alex Benayan once asked Warren Buffett at his Omaha conference.

我不知道這個說法從何而來，但一個叫亞歷克斯-貝納揚的人曾在沃倫-巴菲特的奧馬哈會議上問過他。

Mr. Buffett, I've heard that one of your ways of focusing your energy is that you write down the 25 things you want to achieve, choose the top five and then avoid the bottom 20.

巴菲特先生，我聽說你集中精力的方法之一是，你寫下你想實現的 25 件事，選擇前五件，然後避免後 20 件。

Buffett kind of laughed and said like, that was complete BS.

巴菲特笑著說，這完全是胡說八道。

He has never said that.

他從未說過。

Well, I'm actually more curious about how you came up with it, because it really isn't the case.

其實，我更好奇你是怎麼想出來的，因為事實並非如此。

It sounds like a very good method of operating, but it's much more disciplined than I actually am.

這聽起來是一種非常好的操作方法，但它比我的實際情況要嚴謹得多。

But, you know, directionally, the advice is still legit, even if Warren Buffett never actually said the thing.

但是，你知道，從方向上看，即使巴菲特從未真正說過，這些建議仍然是合法的。

A lot of our priorities, five to 25, end up derailing and taking a lot of time away from the things that truly matter to us.

我們的許多優先事項，五到二十五項，最終都會脫軌，佔用我們大量的時間去做對我們真正重要的事情。

And really, we all have the best will in the world when it comes to this.

真的，在這件事上，我們都有世界上最好的意願。

Like, you know, maybe you watch my channel and you're like, oh, it'd be pretty cool to be a YouTuber.

比如，你知道，也許你看了我的頻道後會想，哦，如果能成為一名優酷用戶，那一定很酷。

I want to start a YouTube channel.

我想開設一個 YouTube 頻道。

And then maybe you're like, oh, you know, I'd love to write online.

然後也許你會想，哦，你知道，我很想在網上寫作。

You know, for me, I was like, I want to get better at the guitar.

對我來說，我想把吉他彈得更好。

I don't want to get better at piano.

我不想讓鋼琴彈得更好。

I want to get better at singing.

我想把歌唱得更好。

I'd love to be able to play by ear.

我很希望能用耳朵演奏。

Oh man, drawing would be really cool.

哦，天哪，畫畫一定很酷。

I'd love to learn how to draw.

我很想學畫畫。

You know what?

你知道嗎？

I'd love to learn Japanese, because I like watching anime.

我很想學日語，因為我喜歡看卡通片。

And it's just, we keep on adding to the to-do list.

而且，我們還在不斷增加待辦事項。

And we fail to realize that a big part of time management is about prioritization.

我們沒有意識到，時間管理的很大一部分是關於優先順序。

It's about knowing what you want to say no to, so that you have the time, energy and focus to truly say yes to the things that really matter.

這就是要知道你想對什麼說 "不"，這樣你才有時間、精力和注意力真正對真正重要的事情說 "是"。

And there is a story from my time as a doctor that I always think about.

在我當醫生的時候，有一個故事讓我一直念念不忘。

This was when I was in my first week of working in the emergency department.

那是我在急診科工作的第一週。

And I walk into the emergency department and I take a look in the waiting room.

我走進急診室，看了看候診室。

And the waiting room is absolutely teeming with patients.

候診室裡擠滿了病人。

There's just so many people.

人太多了

And I'm like, whoa, this is where the real medicine is at.

我就想，哇，這才是真正的醫學。

I'm going to save the lives.

我要拯救生命。

I go to my computer and I go through the list.

我走到電腦前，翻閱名單。

And then I see the next patient in order of priority.

然後，我按照優先順序為下一位病人看病。

And by the end of the day, I've seen about eight patients because it takes me about an hour.

一天結束時，我大約看了八個病人，因為這需要一個小時。

It's like an eight hour shift.

這就像一個八小時的輪班。

And I don't even take my lunch break because I've got the energy.

我甚至不用午休，因為我精力充沛。

I've got the vibe, I've got the passion.

我有氣場，我有激情。

I'm going to save the lives.

我要拯救生命。

And on my way home, I look in the waiting room and it's still absolutely teeming with patients.

在回家的路上，我看了看候診室，裡面仍然擠滿了病人。

It's still completely full.

還是滿的。

What the hell?

搞什麼鬼？

And then on Tuesday, I'm like, all right, cool.

然後到了週二，我就想，好吧，酷。

It's day two.

今天是第二天。

That was my first day.

那是我的第一天。

I was a little bit inefficient.

我的效率有點低。

I only saw one patient an hour.

我一個小時只看一個病人。

Let me be more efficient with this.

讓我更有效率地說吧。

Let me take two patients at a time.

讓我一次帶兩個病人。

Let me batch my calls to radiology.

讓我把電話批給放射科。

Let me batch the bloods that I'm doing.

讓我把正在做的血樣批出來。

Let me sort of parallel process so there's no downtime.

讓我進行並行處理，這樣就不會出現停機。

And I was applying all of my kind of productivity principles to the seeing of patients.

我把我所有的生產原則都應用到了看病上。

And, you know, again, I skipped my lunch break and I saw 12 patients that day.

而且，你知道，我又一次跳過了午休時間，那天我看了 12 個病人。

I managed to do one and a half patients an hour or 1.2 patients an hour, whatever the number is.

我設法每小時接診一個半病人，或者每小時接診 1.2 個病人，不管數字是多少。

And then on my way home, I looked in the waiting room and it was still absolutely teeming with patients.

在回家的路上，我看了看候診室，裡面仍然擠滿了病人。

It was like nothing I did made any difference.

就好像我做什麼都無濟於事。

And then, okay, the next day I was like, what the hell's going on here?

然後，好吧，第二天我就想，這到底是怎麼回事？

And I mentioned this to one of the consultants and the consultant said to me, it's your first day, isn't it?

我向一位顧問提及此事，顧問對我說，這是你的第一天，不是嗎？

I was like, yeah, how do you know?

我當時想，是啊，你怎麼知道？

And he was like, yeah, cause everyone realizes this a few days to a few weeks in.

他就說，是啊，因為每個人都會在幾天到幾周後意識到這一點。

And what he said really has really stuck with me since.

他說的話讓我記憶猶新。

He said, the waiting room will never be empty.

他說，候診室永遠不會空著。

There will always be more patients to see.

總有更多的病人要看病。

All we can do is show up each day as our best selves and see patients in order of priority.

我們所能做的，就是每天以最好的自己出現，按照優先順序為病人看病。

He also forced me to take my lunch break because it's like legally mandated that every four hours you have to take a lunch break because otherwise your focus and concentration falls.

他還強迫我午休，因為法律規定每四個小時必須午休一次，否則你的注意力就會下降。

And so I actually started taking my lunch breaks but that has really stuck with me because whatever you're doing with your job, whatever you're doing outside your job, whatever you're doing with your family, there is always more you could be doing.

是以，我開始利用午休時間，但這真的讓我難以忘懷，因為無論你在工作中做什麼，無論你在工作之外做什麼，無論你和家人在一起做什麼，你總是可以做更多的事情。

You know, I've heard from parents.

我聽家長們說過。

It's like, you know, you think you're doing well at work and then you get home and it's like, you know, the school is saying you've got to bake a cake for the fricking bake sale.

這就好比，你以為自己工作做得很好，回到家卻發現，學校要你為該死的義賣烤蛋糕。

You've got to do your parent teacher meeting.

你得去開家長會。

You've got to do this and that.

你必須做這做那。

You've got to sign up to be a governor of the board.

你必須註冊成為董事會理事。

And if you're an entrepreneur, you know, I've got a business.

如果你是一名企業家，你就會知道，我有自己的事業。

You might have a side hustle.

你可能有副業。

You know, there is always an infinite amount of work to be done.

要知道，要做的工作總是無窮無盡的。

The waiting room will never be empty.

候診室永遠不會空著。

But as long as we can show up each day as our best selves and crucially focus on things in order of priority, then in a way it doesn't matter if the waiting room is always full because as long as you are seeing the highest priority patients first, this is how a surgeon on the battlefield triage patients.

但是，只要我們每天都能以最好的狀態出現，關鍵是按照優先順序專注於事情，那麼在某種程度上，候診室總是爆滿並不重要，因為只要你先看最優先的病人，這就是戰場上外科醫生分流病人的方式。

If someone's about to die, you see them first.

如果有人快死了，你會先看到他們。

If someone's, you know, got a bit of a cough, you see them second and then you reprioritize.

如果有人，你知道，有點咳嗽，你會在第二時間看到他們，然後重新安排優先順序。

I think of my entire to-do list and time management and like everything I'm trying to do with that metaphor.

我想到了我的整個待辦事項清單和時間管理，就像我試圖用這個比喻做的所有事情一樣。

The waiting room will never be empty.

候診室永遠不會空著。

Therefore, what I choose to do is just show up as my best self every day and focus on things in order of priority.

是以，我選擇做的就是每天以最好的自己示人，並按照優先順序專注於事情。

And if we can just do that every day forever, then we're not gonna be filled with regret that like we made the wrong decisions early on in our lives.

如果我們每天都能做到這一點，那麼我們就不會在人生的早期做出錯誤的決定，從而充滿遺憾。

Oh, by the way, quick thing.

哦，對了，有件小事。

We've done some polling of the audience that watches this channel and listens to my podcast and stuff.

我們對收看這個頻道和收聽我的播客的觀眾做了一些調查。

And one thing that people seem to continuously struggle with is focus.

而人們似乎一直在努力解決的一個問題就是專注。

And that is why I've prepared for you a completely free focus crash course, which is seven days of emails where I break down all of the most effective science and practical tips on how to actually focus better.

這就是為什麼我為你準備了一個完全免費的專注力速成班，在為期七天的郵件中，我將為你講解如何更好地集中注意力的所有最有效的科學和實用技巧。

And you can get that completely for free at focuscrashcourse.com.

你可以在 focuscrashcourse.com 上完全免費獲得這些內容。

All right, mindset number three is that life maintenance is not the goal.

好了，心態三就是維持生命不是目的。