Name: 不想再每天漫無目的的滑手機嗎？這 3 本筆記本幫你找回人生的意義！ (3 notebooks to save you from mindless scrolling)
Uploaded: 2025-08-03T13:45:02.000Z
Duration: 8 min 54 s

I could look back at any date in the last year and tell you the most meaningful thing that happened to me on that day.

我可以回顧去年的任何一天，告訴你那天發生在我身上最有意義的事情。

I'm so attached to this notebook that I've changed the way I dress so I can carry it with me at all times.

我對這本筆記本愛不釋手，以至於我改變了自己的穿衣風格，以便隨時都能隨身攜帶。

程度副詞

This isn't just helping me unlock my creativity, it's improving my mental health.

這不僅幫助我釋放創造力，還改善了我的心理健康。

Hi friends, if you're new here, my name's Henry.

嗨，朋友們，如果你們是新來的，我叫 Henry。

I run a management consultancy by day and perform as a magician by night.

我白天經營一家管理諮詢公司，晚上則是一名魔術師。

Through this channel, I share advice on how to learn new skills and find time for creative projects that make you happy.

透過這個頻道，我與大家分享如何學習新技能、如何抽出時間開展讓自己快樂的創意項目的建議。

Over the last few years, I've become increasingly attached to my phone.

在過去的幾年裡，我對手機的感情越來越深。

Mindlessly scrolling social media was getting in the way of creative projects, was disrupting my sleep, and was making me unhappy.

無意識地滾動社交媒體妨礙了我的創意項目，干擾了我的睡眠，讓我變得不快樂。

I've been searching for ways to replace this habit with something more productive, and in the last year, I've experimented with different ways a notebook could fulfill this role.

我一直在尋找用更有效率的方式來取代這種習慣的方法，在過去的一年裡，我嘗試過用不同的方式讓筆記本來扮演這個角色。

Through trial and error, I've realized there wasn't one style of notebook that would meet all of my needs, and over time, I've landed on three that each fulfill a specific purpose.

經過反覆試驗，我意識到沒有一種筆記本能滿足我的所有需求。

In this video, I'm going to share what they are, how they keep me off my phone, how I use them, and the impact they've had on my life.

在這部影片中，我將分享它們是什麼、它們如何讓我遠離手機、我如何使用它們以及它們對我生活的影響。

隨之而來的是，嗯，很多好處。

So it's important to say that this isn't a prescription, it's a description of what works for me.

必須說明的是，這並不是藥方，而是描述了對我有效的方法。

But having said that, of all the habits I've introduced to my life over the last 10 years, this one has been the most creatively and emotionally fulfilling.

但話雖如此，在過去 10 年裡，我在生活中養成的所有習慣中，這個習慣最能滿足我的創造力和情感需求。

One of the times I was most vulnerable to scrolling my phone was first thing in the morning, immediately after waking up, and before getting out of bed.

我最容易滑手機的時間之一是早上起床後和下床前的第一件事。

This habit was really disruptive, because either I would see something that would annoy me or make me feel inadequate, or I'd just spend too much time scrolling and be late to start the day.

這個習慣真的很有破壞性，因為我要麼會看到一些讓我惱火或讓我感覺不足的東西，要麼就是花太多時間滑手機，導致一天的工作遲遲不能開始。

In the last few months, I've swapped this habit for writing morning pages.

最近幾個月，我把這個習慣換成了寫晨間書頁。

If you haven't come across this practice before, it was popularized by Julia Cameron in 1992 in her book, The Artist's Way, and it's incredibly simple.

如果你以前沒有接觸過這種做法，它是由朱莉婭-卡梅隆於 1992 年在她的《藝術家之路》一書中推廣的，而且非常簡單。

All you need to do is write whatever is in your head continuously for three pages.

你需要做的就是在三頁紙上連續寫下你腦海中的任何東西。

If you can't think of anything, you just write about that.

如果你想不出什麼，你就寫這個。

You might be thinking, well, why the hell would you do that?

你可能會想，為什麼要這麼做呢？

In my case, there have been two specific benefits.

就我而言，有兩個具體的好處。

I'm quite an anxious person, and first thing in the morning, I sometimes have unproductive thoughts that get in the way of making progress over the course of the day.

我是一個相當焦慮的人，早上起床後，我有時會產生一些無益的想法，這些想法阻礙了我一天的進步。

Writing morning pages is a way of me unburdening myself of some of those thoughts.

寫晨間書頁是我卸下一些思想負擔的一種方式。

By getting them on paper, I'm able to look at them objectively and ask myself how valid they really are.

把它們寫在紙上，我就能客觀地看待它們，問問自己它們到底有多正確。

Over time, I've realized this practice helps me see these thoughts for what they are, in most cases, just works of fiction, and to replace them with more productive ones.

隨著時間的推移，我意識到這種做法有助於我看清這些想法的本質，在大多數情況下，它們只是虛構的作品，並用更有成效的想法取而代之。

I was really nervous about starting this practice because I didn't want to commit the embarrassing and sometimes quite pathetic thoughts that are in my head to paper.

開始練習時，我真的很緊張，因為我不想把腦子裡那些令人尷尬、有時甚至很可悲的想法寫在紙上。

But once I got over myself, I found this practice to be incredibly cathartic and really productive.

但是，一旦我克服了自己，我發現這種做法能極大地宣洩情緒，而且非常有成效。

Second benefit is that almost every day, the practice produces a serious volume of creative ideas.

第二個好處是，幾乎每天都能產生大量的創意。

It's the strangest thing because just by letting your mind wander, it seems that creative ideas just pop in as if by magic.

這是最奇怪的事情，因為只要讓你的思緒飄忽不定，創意點子就會像變魔術一樣蹦出來。

And probably about half the ideas that I get for this channel or for magic tricks come from writing morning pages.

我在這個頻道或魔術表演中得到的靈感，大概有一半來自於寫晨間書頁。

They aren't perfectly formed, and more often than not, I have to refine them later on.

它們並不是完美無缺的，很多時候，我不得不在之後對它們進行完善。

But if it wasn't for this practice, then I don't think they'd even be born in the first place.

但如果沒有這種做法，我想他們根本不會出生。

I use this Penco B5 notebook for my morning pages, and I write with a Lamy fountain pen.

我用這本 Penco B5 筆記本做晨間記錄，用 Lamy 鋼筆寫字。

It didn't come with this piece of elastic.

I added that because I wanted to customize it in some way.

我加上這個是因為我想以某種方式定製它。

I love the way that it feels to write on the paper, and it's kind of a treat for me first thing in the morning.

我喜歡在紙上寫字的感覺，這對我來說是一種享受。

It takes about 20 minutes to complete, and I do it with a cup of coffee and a candle burning at my side.

完成這項工作大約需要 20 分鐘，我一邊喝咖啡，一邊點蠟燭。

For me, at least, it's a tool for mental clarity and seemingly boundless creativity.

至少對我來說，它是一個讓頭腦清醒和似乎無窮無盡的創造力的工具。

I really couldn't recommend it highly enough.

The second notebook is designed to be used in those moments where previously I would have just impulsively reached for my phone.

第二本筆記本的設計目的是在我以前會衝動地拿起手機的時候使用。

I often find myself compelled to find out when Shawn Michaels won the Royal Rumble or how Bronnie James is doing in the G League.

我經常發現自己很想去知道尚恩·麥可斯什麼時候贏得了《皇家大戰》，或者小雷霸龍·詹姆士在 G 聯盟的表現如何。

Those random snippets of information just go in one ear and out the other, and what would have otherwise been a moment of relaxation ends up actually draining my battery a little bit more.

那些隨機的資訊片段就這樣左耳進右耳出，本來可以讓我放鬆一下，結果卻把我的電池耗得更快了。

So I've replaced this urge with a style of notebook called a zibaldone.

所以我用一種名為 zibaldone 的筆記本取代了這種衝動。

In the 1400s in Florence, just as paper was becoming widely available, people started to capture quotes, passages from books, sayings, aphorisms,

在 1400 年代的佛羅倫薩，隨著紙張的普及，人們開始記錄引文、書中的段落、格言、警句，

in some cases, even achievements they wanted to show their friends and maybe even future employers.

有時甚至是他們想向朋友甚至未來僱主展示的成就。

The zibaldone is a precursor to the modern commonplace book and the more modern still concept of the second brain.

Zibaldone 是現代便覽和更現代的「第二大腦」概念的前身。

Whenever I see something I find fascinating or enriching, I copy it out.

每當我看到一些我覺得吸引人或充實的東西，我就會把它抄寫下來。

I write slowly and neatly and if I remember to bring my date stamp, I'll stamp the date alongside it.

我寫得又慢又工整，如果我記得帶了日期戳，就會在旁邊蓋上日期戳。

Keeping a zibaldone is making me more curious, more present and just more attuned to my surroundings.

保持 zibaldone 會讓我更加好奇、更有存在感，也會讓我更加適應周圍的環境。

In moments where I would have previously reached for my phone, I've replaced that with reaching for my zibaldone.

以前我伸手去拿手機的時候，現在我改成伸手去拿我的 zibaldone。

I flick through it and very quickly I'll come across something inspiring that brings me joy or that helps me in some way.

我翻閱它，很快就會發現一些能給我帶來快樂或某種幫助的啟發。

And I'm so attached to this notebook that I've even changed the way I dress to make it easy to carry it with me at all times.

我對這本筆記本愛不釋手，甚至改變了自己的穿著打扮，以便隨時攜帶它。

This is the kind of thing that so many people would keep in notion or some kind of other second brain style software.

這是許多人會記住的東西，或是其他某種第二個大腦風格的軟體。

But for me, having this in notion would sort of defeat the object a little bit.

但對我來說，如果沒有這個概念，就有點失去了意義。

It would require me to use my phone even more and I'm irrational.

這將要求我更多地使用手機，而我是個不講理的人。

So before you know it, I'd be off down some rabbit hole looking at information that I wasn't searching for and that doesn't add any value to my life.

於是，不知不覺中，我就進入了一個兔子洞，尋找那些我並不想要的、對我的生活沒有任何價值的資訊。

I'm certain that at some point in the future, I will digitise the contents.

我相信，在未來的某個時候，我會將這些內容數位化。

But for now, I'm very, very happy with this being an analogue solution.

但現在，我非常非常滿意這種模擬解決方案。

I was also vulnerable to getting lost on social media at the end of the day before getting ready for bed.

在一天結束準備睡覺之前，我還很容易迷失在社交媒體上。

I wanted to find a way of replacing this habit more than any other because it was making me wired and feel anxious and really disrupting my sleep.

我最想找到一種方法來取代這個習慣，因為它讓我精神緊張、焦慮不安，而且真的會擾亂我的睡眠。

And I'm so chaffed with the solution that I've come up with here.

我對自己想出的解決辦法感到非常沮喪。

But before I get to that, if you're still here, then you're part of the 20% of people that statistically is still watching the video at this point.

但在此之前，如果你還在這裡，那麼據統計，你是目前仍在觀看影片的 20% 人中的一員。

So I'm guessing that you're getting some kind of value out of it.

所以，我猜你從中獲得了某種價值。

If you are, then I'd be really thrilled if you give it a like, which will help other people to find it in future.

如果你是，那麼我真的很高興你能點一個贊，這將有助於其他人以後找到它。

And leave me a comment down below to let me know why you stuck around.

請在下面給我留言，告訴我你為什麼堅持下來。

I've got a dreadful memory for experiences.

So I've been looking for a way to help me recall moments that I might otherwise have forgotten.

所以，我一直在尋找一種方法來幫助我回憶那些我可能已經忘記的時刻。

I haven't been willing to commit to writing a proper diary, but recently I've come across a practice and a tool that have solved this problem for me.

我一直不願意正式寫日記，但最近我遇到了一種做法和工具，為我解決了這個問題。

About a year ago, I read Storyworthy by Matthew Dix.

大約一年前，我讀了馬修．狄克斯的《值得講述的故事》一書。

Matthew is a world-renowned storyteller and his excellent book shares a wide range of techniques to tell best stories and practices to find them in your daily life.

馬修是世界知名的故事講述者，他在這本出色的書中分享了講述最佳故事的各種技巧，以及在日常生活中尋找故事的做法。

One of those practices he calls homework for life.

其中一種做法被他稱為「終身作業」。

The idea is that every day you capture a moment that is storyworthy.

我們的想法是，每天都捕捉一個有故事的瞬間。

Now it could be something small and tender, or it could be something big and impressive.

它可能是小而溫柔的東西，也可能是大而令人印象深刻的東西。

The tool is this beautiful journal from Tamara Shopsin.

這個工具就是 Tamara Shopsin  的這本精美日記本。

I bought it after reading about how Austin Kleon uses it as a commonplace diary.

我是在讀到奧斯汀-克萊恩如何把它當作一本普通的日記後買的。

It's got space to capture a really succinct moment every day for five years, which is perfect for capturing something storyworthy.

它有足夠的空間，可以在五年內每天捕捉一個非常簡潔的瞬間，非常適合捕捉有故事性的東西。

I found this practice to be so soothing at the end of the day, but it's also a gift that I'm giving to my future self.

我發現這種做法在一天結束時非常舒緩，同時也是我送給未來的自己的一份禮物。

In five years time, I'm sure I'll remember swimming in geothermal springs with my siblings in Iceland, but I probably wouldn't have remembered my dog Larry knowing instinctively to comfort me at the end of a difficult day.

五年後，我肯定會記得和兄弟姐妹們在冰島的地熱溫泉中游泳的情景，但我可能不會記得我的狗狗 Larry 在艱難的一天結束後本能地安慰我的情景。

But I think that's the beauty of this practice because it forces you to capture the boring, but beautiful moments of your life that would otherwise be lost as memory fades.

但我認為這正是這種做法的魅力所在，因為它迫使你捕捉生活中那些枯燥但美好的瞬間，否則這些瞬間就會隨著記憶的消逝而消失。

It takes me five minutes to fill in, and I'm 37 now.

寫日記只需五分鐘，而我現在已經 37 歲了。

I love the idea that at 42, I could flick through and just see what was the thing at 37 that I thought was worth recording on that specific day, and then I can share it with somebody else.

我喜歡這樣的想法：42 歲時，我可以翻閱一下，看看 37 歲那年我認為值得記錄的事情是什麼，然後就可以和別人分享了。

I do know that all of this is kind of a lot, and I'm not saying that you should do exactly as I do.

我知道這一切都有點多，我也不是說你應該完全按照我的方式去做，

But I feel so strongly in my heart that taking the time to work through your worries, to explore your creativity, to draw inspiration from other people, and to document your experiences is a damn sight more meaningful than watching thirst traps on TikTok.

但我從心底裡強烈地感覺到，花時間去解決你的煩惱，去探索你的創造力，從其他人身上汲取靈感，並記錄下你的經歷，這比在 TikTok 上觀看渴求陷阱更有意義。

I discovered at least one of these practices in Oliver Berkman's Meditations for Mortals, so if you enjoyed this video, I'm pretty sure you'll also enjoy this one,

我在 Oliver Berkman 的《凡人沉思錄》中發現了其中至少一種做法，所以如果你喜歡這個影片，我敢肯定你也會喜歡這個影片，這

which is five lessons from the book on how to live an intentional and meaningful life while embracing your. Thanks for watching.

是書中的五堂課，教你如何在擁抱自己的同時，過上有意識、有意義的生活。謝謝觀看。