For many, many years, this was my reality in banking.

很多很多年來，這就是我在銀行業的現實。

Long hours, high pressure, constantly exhausted.

工作時間長，壓力大，經常筋疲力盡。

But at the same time, I really wanted to build a business, maintain a social life, see my friends and family, have regular day nights and find time to work out.

但與此同時，我真的很想做一番事業，維持社交生活，見見我的朋友和家人，有規律地度過白天的夜晚，並抽出時間鍛鍊身體。

So I had to confront a brutal reality, and that was that my evenings and my free time were disappearing and I needed to figure out where they were going.

是以，我不得不面對一個殘酷的現實，那就是我的晚上和空閒時間正在消失，我需要弄清楚它們的去向。

I'd finally discovered five solutions that completely changed how I used my time after work.

我終於發現了五個解決方案，它們徹底改變了我利用下班後時間的方式。

And so in this video, I want to share the exact solutions that will help you find time to start that business, learn a new skill, or to simply just stop wasting your evening and start using them for what actually matters to you.

是以，在本視頻中，我想與大家分享一些確切的解決方案，它們將幫助你找到時間去創業、學習新技能，或者乾脆停止浪費晚上的時間，開始把它們用在對你來說真正重要的事情上。

Let's start with rewrite your default settings.

讓我們從重寫默認設置開始。

The biggest hack I found for not wasting your evenings is separating your actions from your mood.

我發現不浪費晚上時間的最大祕訣就是把你的行動和你的心情分開。

For most people, the two are inseparable.

對大多數人來說，這兩者密不可分。

The link between them is unbreakable.

他們之間的聯繫牢不可破。

And when I worked for an organization, this was my default every evening.

當我在一家機構工作時，每天晚上我都會這樣做。

Bad day?

糟糕的一天？

Spend the evening scrolling through social media.

晚上瀏覽社交媒體。

Tired?

累了嗎？

Call it quits.

收手吧

Stressed?

緊張嗎？

Everything can wait till tomorrow.

一切都可以等到明天。

But what if we can break that connection?

但如果我們能打破這種聯繫呢？

We can rewire that programming, not by denying our feelings, but instead by accepting our feelings and then rewriting our next line of code.

我們可以重新編排程序，不是否認自己的感受，而是接受自己的感受，然後重寫下一行代碼。

Your default programming says, I'm tired, therefore I can't.

你的默認程序會說，我累了，所以我做不到。

But you can update this code to, I'm tired and I'm going to do it tired anyway.

但你可以把這段代碼更新為 "我累了，反正我也累了"。

Or, I'm tired and I'm going to do it and I could rest on the weekend.

或者，我累了，我要去做，我可以在週末休息。

Think about it.

想想看

You've already done this countless times in your life.

在你的生活中，你已經這樣做了無數次。

Times when you may have gone to the gym even though you didn't feel like it or pushed through work despite being completely exhausted.

你可能會在不喜歡的時候去健身房，或者在筋疲力盡的情況下堅持工作。

There is evidence that you can separate your actions from your mood.

有證據表明，你可以將自己的行為與情緒區分開來。

Each time you take action despite not feeling it, you're building evidence.

每一次你在沒有感覺的情況下采取行動，都是在積累證據。

Evidence that you can do things tired.

累也能做事的證據。

Evidence that you can make progress while stressed.

證明你可以在壓力下取得進步。

And the more evidence you collect, the stronger this muscle becomes.

你收集的證據越多，這塊肌肉就越強壯。

Your mood doesn't have to dictate your evening.

你的心情不一定會左右你的夜晚。

You can be tired and productive.

你可以很累，也可以很有成就感。

You can be stressed and moving forward.

你可以承受壓力，也可以勇往直前。

It's not about feeling good first.

首先要做的不是感覺良好。

It's about taking action regardless of how you feel.

這就是無論你感覺如何，都要採取行動。

Number two, optimize your life math.

第二，優化你的生活數學。

Everything we do falls into three buckets.

我們所做的一切分為三類。

Fundamental, fun and future.

基礎性、趣味性和未來性

So think about money first.

所以要先考慮錢的問題。

If you look at your spending, part of your spending goes towards your fundamental expenses.

如果你看看自己的支出，你的支出中有一部分是用於基本開支的。

Things like your bills, your groceries, your basic needs, part of your spending or your take-home pay goes towards the fun area of your life, your social life, your hobbies, your eating out, your holidays and then part of your spending goes towards your future.

比如你的賬單、日用品、基本需求，你的部分支出或你的實得工資用於你生活中的樂趣、社交生活、興趣愛好、外出就餐、假期，然後你的部分支出用於你的未來。

So this might be your skills, your growth or your investments.

是以，這可能是你的技能、你的成長或你的投資。

It's a pretty simple breakdown but here's the truth.

分解起來很簡單，但事實就是這樣。

Most people's fundamentals i.e their basic living spending eats up so much money that there's very rarely anything left for the fun or the future part of it.

大多數人的基本生活支出（即基本生活費用）都會消耗掉很多錢，很少有剩餘的錢用於娛樂或未來的部分。

Now what's really interesting is your time and energy work in a really similar way.

現在最有趣的是，你們的時間和精力的作用方式非常相似。

Your fundamentals are your admin work, your life maintenance, the things that just keep your life ticking by.

你的基本工作就是你的行政工作、你的生活維護工作，是那些讓你的生活滴答作響的事情。

The fun is your social life and your hobbies and then your future is things like learning a new skill or building your side business or working on your career growth.

樂趣是你的社交生活和業餘愛好，而你的未來則是學習新技能、建立副業或努力實現職業發展。

And just like money, most people's fundamentals consume a huge amount of their time.

就像金錢一樣，大多數人的基本要素也耗費了他們大量的時間。

Their life maintenance, doing the laundry, checking emails, cleaning the house, sorting out bills, cooking, cleaning.

他們的生活維護、洗衣服、查看電子郵件、打掃房間、整理賬單、做飯、打掃衛生。

While you can't eliminate these life chores, you can optimize them and I found this was one of the best ways to make or to free up more time that I could use in my evenings.

雖然你無法消除這些生活瑣事，但你可以優化它們，我發現這是讓我騰出更多晚上時間的最好方法之一。

I started with bulk organization so I tackled all my household chores on a Sunday evening.

我先從批量整理開始，所以我在週日晚上處理了所有家務。

I decided what I was going to wear for the week on a Sunday.

我在星期天就決定了這一週要穿什麼。

It's an intense few hours but it frees up my entire week.

這幾個小時雖然很緊張，但卻能讓我騰出整個星期的時間。

I did things like meal prepping.

我做了一些事情，比如準備飯菜。

I focused two or three hours on a Sunday which saved me over six hours during the week that I otherwise would have been cooking dinner.

我每週日集中兩三個小時做飯，這樣一週就能省下六個多小時做飯的時間。

Every minute that you save from working on your fundamental life admin is a minute that you can invest instead in your fun or your future time.

你從基本生活管理中節省下來的每一分鐘，都可以投資到你的娛樂或未來的時間中去。

Think about what you can do when you free up those extra five hours a week because you've taken on those tasks on a Sunday instead of every evening.

想一想，如果你在週日而不是每天晚上承擔這些任務，每週多出 5 個小時的時間，你能做些什麼？

Another way to free up time is by having someone or something help you do the thing you need to do faster and better.

另一種騰出時間的方法是讓某人或某事幫你更快更好地完成你需要做的事情。

According to a report by Forbes, we spend on average 88% of our work week communicating with written communication taking up the largest amount of time.

根據《福布斯》的一份報告，我們每週平均有 88% 的工作時間用於溝通，其中書面溝通所佔的時間最多。

Whether it's writing an important document, preparing a presentation, crafting a persuasive email, writing up a pitch, written communication plays such an important part of our working lives and so the ability to do it well and to do it quickly can be an absolute game changer.

無論是撰寫重要文件、準備演示文稿、撰寫有說服力的電子郵件，還是撰寫演講稿，書面交流在我們的工作生活中都扮演著如此重要的角色，是以，能否快速、出色地完成書面交流絕對會改變遊戲規則。

And that is where the sponsor of today's video comes in which is a tool that I pretty much use on a daily basis and that is Grammarly.

今天視頻的贊助商就是我每天都在使用的工具 Grammarly。

Grammarly is an AI writing partner that helps me write better and faster.

Grammarly 是一個人工智能寫作夥伴，它能幫助我更好更快地寫作。

Unlike any other platform or app that I've come across, its features integrate across everything.

與我接觸過的任何其他平臺或應用程序不同，它的功能集成了所有功能。

It checks my emails as I write them on Gmail.

我在 Gmail 上寫郵件時，它會檢查我的郵件。

It rephrases things to make it sound a certain way and one of my favorite features with the pro version is that it will check what I've written and then anticipate in advance what kind of questions or concerns someone would have when reading what I've written.

我最喜歡專業版的一個功能是，它可以檢查我寫的內容，然後提前預測別人在閱讀我寫的內容時會有哪些問題或顧慮。

And then it will suggest ways in which you can fill those gaps up front.

然後，它將建議您如何彌補前期的不足。

As I've been growing my business and more and more people are joining, this has been so helpful in keeping an open line of constant communication without spending hours trying to wonder if the message is clear and if it makes sense.

隨著我的業務不斷髮展，越來越多的人加入進來，這對保持暢通無阻的持續溝通非常有幫助，不用花時間去想資訊是否清楚，是否有意義。

The other thing I love is that it connects to a load of other apps just making the entire flow of work a lot more seamless and quick.

我喜歡的另一點是，它可以連接大量其他應用程序，使整個工作流程更加流暢快捷。

I don't need to open and close tabs constantly or find the right app to source a document.

我不需要不停地打開和關閉標籤頁，也不需要找到合適的應用程序來獲取文檔。

With Grammarly Pro it's all in one seamless place.

有了 Grammarly Pro，一切盡在其中。

If you want to check it out head to grammarly.com forward slash nisha that's n-i-s-c-h-a and save hours each week to reallocate on the things that matter.

如果您想了解更多資訊，請訪問 grammarly.com forward slash nisha（即 n-i-s-c-h-a），每週可節省數小時時間重新分配到重要的事情上。

The next point we have is change your first destination.

我們的下一個重點是改變你的第一個目的地。

The moment you walk through your door after work and sit on that couch it's over.

下班後，當你走進家門，坐在沙發上的那一刻，一切都結束了。

And that was my default for so long.

這是我長久以來的默認狀態。

Walk in, drop my bag, sink to the couch like it's quicksand, just five minutes I'll tell myself and then three hours later I'll still be there four episodes deep into whatever Netflix decided to autoplay next.

走進去，放下包，像流沙一樣陷在沙發裡，我告訴自己只需五分鐘，然後三個小時後，我還是會在那裡看 Netflix 決定自動播放的下一集。

And there's a research paper that actually shows how even though people think they're making choices all the time, many of our repeated behaviors are cued by everyday environments.

有一篇研究論文顯示，儘管人們認為自己一直在做選擇，但我們的許多重複行為都是受日常環境影響的。

And I realized how much of a difference this makes when one day I had booked a Pilates class at 8pm and I'd finished everything I needed to do at work.

有一天，我預訂了晚上 8 點的普拉提課程，而我已經完成了工作中需要做的所有事情，這時我才意識到這有多大的不同。

I could have left at 6pm but there wasn't enough time to go home and come back.

我本可以在下午 6 點離開，但沒有足夠的時間回家再回來。

So I just stayed in the office, I opened up my laptop and I started working on my YouTube channel.

於是我就呆在辦公室裡，打開筆記本電腦，開始製作我的 YouTube 頻道。

That evening I got more done in two hours than I had in weeks of planning to work on it after I got home.

那天晚上，我在兩個小時內完成的工作比我計劃回家後再做幾個星期還多。

And that's when it clicked.

就在這時，我突然明白了。

Don't fight the couch take your laptop to a cafe and work on that side project you've been putting off straight after work.

下班後，別窩在沙發裡，帶著筆記本電腦去咖啡館，做你一直拖延的副業。

The key is to intercept yourself before you hit that environment that triggers your default evening wasting routine.

關鍵是要在你進入那種會觸發你默認的晚間浪費習慣的環境之前攔截自己。

By changing where you go right after work you change what you do with your entire evening.

改變下班後的去處，就能改變整個晚上的生活。

It's really that simple.

其實就這麼簡單。

Next we have use your best hours.

接下來，我們要利用你的最佳時間。

I know we're talking about how to not waste your evenings after work but I feel like this is one of the underrated time hacks on the list and that is that your morning hours are actually worth so much more than your evening hours.

我知道我們在討論如何在下班後不浪費晚上的時間，但我覺得這是清單上被低估的時間黑客之一，那就是你早上的時間實際上比晚上的時間值錢得多。

Think about your typical evening work session.

想想你典型的晚間工作時間。

You've got your notifications popping up, your friends are maybe texting about plans plus your brain's been making decisions all day it's trying to run on an empty battery.

你的通知不斷彈出，你的朋友可能在發短信討論計劃，再加上你的大腦整天都在做決定，它正試圖在空電池上運行。

Now compare that to a 6am or a 7am you.

現在把它與早上 6 點或 7 點的你做個比較。

No messages, no emails come through yet, no one posting Instagram stories that you need to just pure uninterrupted focus time.

沒有資訊，沒有電子郵件，沒有人發佈 Instagram 故事，你需要的只是純粹的不間斷的專注時間。

When I switched my side projects from evening to mornings I got more done in 30 minutes than I did in almost two hours after work.

當我把我的副業從晚上換到早上時，我在 30 分鐘內完成的工作比下班後近兩個小時完成的還要多。

We all have the same 24 hours but not all the hours are created equal.

我們都有同樣的 24 小時，但並不是所有的時間都是平等的。

That evening hour you spend forcing yourself to work it might be worth just 20 minutes of fresh morning brain time.

你晚上強迫自己工作的那一個小時，可能只值得你早上用 20 分鐘的時間重新思考。

So don't just rely on not wasting your after work evenings.

是以，不要僅僅依賴於不浪費下班後的夜晚。

There are days where you're not going to be able to pick up or do whatever you need to do maybe because you have other external commitments but that morning time that is a sacred time where the world is still quiet and your mind is still fresh.

在有些日子裡，你可能因為有其他外在的承諾而無法起床或做任何你需要做的事情，但早晨的時間是一個神聖的時刻，在那裡世界依然安靜，你的頭腦依然清新。

You may as well utilize it.

你不妨利用它。

Next we have respect your foundation.

接下來，我們要尊重你的基礎。

This is essentially to look after yourself.

這主要是為了照顧好自己。

You literally will not have the energy or the motivation or the discipline to be productive after an entire 8 or 9 or 10 or 11 hour work day if you're not looking after yourself and respecting your body and your brain.

如果你不照顧好自己，不尊重自己的身體和大腦，那麼在一天工作 8、9、10 或 11 個小時之後，你就真的沒有精力、動力或紀律來提高工作效率了。

By eating badly or skipping exercise or not looking after yourself you're performing below your max.

吃得不好、不運動、不照顧自己，你的表現就會低於你的最大值。

It's going to be impacting your productivity, your mood, your motivation and I can tell you this from experience.

它會影響你的工作效率、心情和動力，我可以用經驗告訴你這一點。

For a good couple of years I was barely sleeping.

有好幾年，我幾乎沒怎麼睡過覺。

I was doing like five or six hours a night.

我每晚都要工作五六個小時。

I was surviving or pushing through on coffee.

我只能靠喝咖啡勉強度日。

I was constantly feeling drained and when you're pursuing meaningful goals or activities at the end of your day it is so much easier to do when you're happy and when you're healthy and when it means exercising as much as you can, learning how to eat healthy, prioritizing 7 to 9 hours of sleep, drinking more water, limiting your screen time, taking care of your mental health.

當你在一天的工作結束後追求有意義的目標或活動時，當你感到快樂和健康時就會容易得多，這意味著你要儘可能多地鍛鍊身體，學習如何健康飲食，優先保證 7 到 9 小時的睡眠，多喝水，限制螢幕時間，注意心理健康。

It won't be obvious just how far below your peak potential you're currently operating until you start looking after yourself properly.

只有當你開始好好照顧自己時，才會發現自己目前的身體狀況遠低於自己的巔峰潛能。

This isn't something that I can convince you on.

這不是我能說服你的。

It's really something that you just have to trust me on and experience for yourself.

這真的是一件你必須相信我並親身體驗的事情。

So those are the things I did to stop my evenings after work.

以上就是我在晚上下班後所做的事情。

If you liked this video you might also enjoy this video right here on six habits that made me six figures by 25.

如果你喜歡這段視頻，你可能也會喜歡這段視頻，它講述了讓我在 25 歲之前賺到六位數的六個習慣。

Thank you so much for watching and I'll see you there.

非常感謝您的收看，我們到時見。