Name: 如何一年擁有 13 個月｜5 個簡單的生活方式改變 (How to Have 13 Months a Year | 5 Simple Lifestyle Changes)
Uploaded: 2025-11-04T18:22:54.000Z
Duration: 8 min 43 s

動名詞

Time is your most valuable resource, no matter who you are or what you have going on in your life.

時間是你最寶貴的資源，無論你是誰，生活中正在做什麼。

情態助動詞 A2

what if you could add an extra 30 days to each year just by making simple lifestyle changes?

如果你透過簡單的生活習慣改變，每年就能多出 30 天，這樣怎麼樣？

Jubbal medschoolinsiders.com we may only have 24 hours a day, but

Jubbal medschoolinsiders.com 我們一天可能只有 24 小時，但是

we waste many of those hours on poor time management and indecision.

我們卻因為糟糕的時間管理和猶豫不決，浪費了其中很多時間。

In this video, we share five simple changes you can make to gain 950 hours back a year.

在這支影片裡，我們要分享五個簡單的改變，讓你一年能找回 950 小時。

That's a serious chunk of time, the equivalent of 39 extra days.

這是一大段時間，相當於多了 39 天。

And these are changes anyone can make starting right now.

這些改變任何人現在都可以開始做。

Let's get into it first, simply keep your phone out of the bedroom when you go to bed so that it's not there when you wake up.

我們就開始吧，首先，睡覺時把手機放在臥室外面，這樣醒來時它就不在那裡了。

Casual scrolling is not a bedtime story, and

looking at messages right before bed will only clutter your mind when you're trying to get to sleep.

睡前看訊息只會讓你在想睡覺時思緒混亂。

Additionally, blue light at night suppresses your body's release of melatonin, which hinders your sleep.

此外，晚上的藍光會抑制身體褪黑激素的分泌，進而影響睡眠。

So even if you set your phone down, you'll still be lying in bed staring at the ceiling, unable to fall asleep, which is a huge waste of time in the morning.

所以就算你放下手機，你還是會躺在床上盯著天花板，睡不著，這對早上來說是很大的時間浪費。

You don't need the stress of reading emails or checking the news first thing.

你不需要一早起來就承受收發郵件或看新聞的壓力。

Stick to your morning and night routines so that you can feel mindful, rested and focused.

堅持你的早晚例行公事，讓你感覺專注、休息充足且有條理。

Leaving your phone outside of your bedroom will gain you at least 15 minutes every morning.

把手機放在臥室外面，每天早上至少能幫你省下 15 分鐘。

That's 1 hour and 45 minutes a week, which is 91 hours a year.

這相當於每週 1 小時 45 分鐘，一年就是 91 小時。

Coupled with the 15 minutes you'll save before bed, that's another 91 hours for a total of 182 hours a year.

再加上睡前省下的 15 分鐘，一年又能多出 91 小時，總共 182 小時。

Plan your meals in advance and stick to that plan or use a low cost service.

事先規劃好你的餐點，並確實執行，或使用低成本的服務。

How many times do you open the fridge and wonder what to eat?

你打開冰箱多少次，然後想著要吃什麼？

Or open Uber eats only to browse for 20 minutes without ordering?

或是打開 Uber Eats，結果瀏覽了 20 分鐘卻沒點餐？

If you eat with a roommate or partner, how much time is spent discussing and planning what to eat?

如果你跟室友或伴侶一起用餐，有多少時間花在討論和規劃要吃什麼？

making this decision day after day eats up so much time, pun intended, and

但每天做這個決定，真的會浪費很多時間，而且是故意的，

Instead, get consistent with your eating.

取而代之的是，讓你的飲食習慣固定下來。

Pick a few meals you like that are healthy and easy to prepare and rotate through.

挑選幾樣你喜歡、健康又容易準備的餐點，然後輪著吃。

Those slow cookers and air fryers are game changers for cooking.

那些慢燉鍋和氣炸鍋是烹飪上的神隊友。

The air fryer makes simple, healthy meals in minutes.

氣炸鍋能在幾分鐘內做出簡單又健康的餐點。

A slow cooker allows you to throw everything into a pot in the morning and leave it for a deliciously slow cooked meal that's ready to eat by dinner time.

慢燉鍋讓你早上把所有東西丟進鍋裡，然後放著燉煮，晚餐時就能享用美味的慢燉料理。

If you crave more excitement from your cooking, sign up for a low cost meal service.

如果你希望烹飪更有趣，可以考慮訂閱平價的餐點服務。

If you enjoy cooking and find it to be a relaxing or restorative activity, still take the time to cook, but

如果你喜歡烹飪，覺得這是個能讓你放鬆或恢復活力的活動，那還是花時間下廚吧，但是

plan what you'll make in advance so you don't lose any time on decision making.

事先規劃好要煮什麼，這樣才不會把時間浪費在做決定上。

And when you're in a dedicated study period, save any elaborate time consuming meals for the weekend.

在專心唸書的時期，把耗時費工的餐點留到週末再做。

In terms of time saved, 20 minutes of food indecision a day equals 2 hours and 20 minutes a week.

在節省時間方面，每天花20分鐘猶豫吃什麼，一週就等於浪費了2小時20分鐘。

this may be quite a conservative estimate depending on the number of meals you eat a day and how indecisive a person you are.

這可能還算是保守估計，取決於你一天吃幾餐，以及你有多猶豫不決。

Third, cut down your TV and media consumption.

三、減少看電視和媒體的時間。

We're not going to demand that you cut out all TV, movies and YouTube entirely, though that may be a habit that's healthy for you to quit.

我們不會要求你完全戒掉電視、電影和 YouTube，雖然戒掉這些習慣對你來說可能是有益的。

Ali Abdaal swears by only ever watching TV or movies when he's with other people to cut down on screen time, which also has the added benefit of encouraging more social interaction in his life.

Ali Abdaal 強調他只會在和別人一起的時候看電視或電影，來減少螢幕使用時間，這也額外帶來了增加社交互動的好處。

But what if you cut your current consumption by half?

但如果把目前的消耗量砍半呢？

We've seen daily TV watching estimates as high as four hours for the average American, but

我們看到美國人平均每天看電視的時間估計高達四小時，但是

we'll give you the benefit of the doubt as a busy student.

我們就假設你是一位忙碌的學生，給你一點彈性。

Let's say you only watch two hours of television or media a day.

假設你一天只看兩小時的電視或媒體。

Cutting that down by half is one hour of time gained back every day.

把這個時間砍半，每天就能省下一個小時。

And if you are the average person when it comes to media consumption, cutting down by just one hour still leaves two to three hours a day of TV time.

如果你是媒體消耗量一般的普通人，即使只減少一小時，一天還是有兩到三小時的電視時間。

Cut out anything you don't like or are just passively watching, and

砍掉那些你沒興趣或只是被動觀看的內容，

don't kid yourself that you're getting work done or studying when you passively watch TV in the background.

而且別再騙自己說，當你背景被動看電視時，你其實在工作或讀書。

Multitasking in this way is one of the worst stuff Study Strategies Check out our video ranking the top nine worst study strategies link in the description.

這樣多工處理是「最糟糕的學習策略」之一，快來看看我們評比最糟糕學習策略的影片，連結在說明欄。

That said, there are times when multitasking is effective and this may be the ideal time for you to watch TV.

儘管如此，有些時候多工處理是有效的，這也許是你看電視的理想時機。

For time saving, one hour a day equals seven hours a week, which is 365 hours a year.

以省時來說，一天一小時等於一週七小時，一年就是三百六十五小時。

Fourth is multitasking, which gets a bad rap because it's misunderstood, but we multitask effectively all the time.

第四個是多工處理，它常被誤解，所以名聲不好，但我們其實一直都在有效率地多工處理。

When pairing a non automatic task with an automatic one, like walking while talking to someone or breathing while doing well, pretty much anything.

當你把一個非自動化任務和一個自動化任務配對時，像是邊走邊跟人說話，或是呼吸的同時做任何事。

People often pair two or more non automatic tasks concurrently, which is when multitasking becomes ineffective.

人們常同時進行兩個或更多非自動化任務，這時多工處理就會變得無效。

Instead, you need to pair an automatic task with a non automatic task.

相反地，你需要將一個自動化任務與一個非自動化任務配對。

For example, combine going for a walk with talking on the phone.

舉例來說，可以結合散步和講電話。

Stretch or do mobility work while watching tv.

看電視的時候順便做伸展或活動身體。

Fold laundry while listening to podcasts or lectures.

聽Podcast或講座的時候順便摺衣服。

Complete practice problems while taking the bus or waiting in line.

搭公車或排隊的時候順便練習題目。

Cook while watching YouTube in the background We've spoken about downtime optimization a great deal on the channel, so I don't want to be repetitive, but

在背景播放YouTube影片的同時煮飯。我們在頻道上已經聊過很多關於優化零碎時間的方法了，所以不想太重複，但是

When you need a break from studying, do something that relaxes your mind but is still something you have to do anyway, such as eating, exercising, getting groceries, laundry, or other relatively mindless chores.

當你需要休息一下的時候，做一些能讓心靈放鬆，但又是你本來就得做的事，像是吃飯、運動、買菜、洗衣，或是其他比較不用動腦的雜事。

This enables you to still be productive while giving your brain the break it needs to function optimally.

這樣你在給大腦休息以便最佳運作的同時，也能保持生產力。

Instead of spending an hour stretching and exercising and then spending another hour watching tv, combine the activities to save you an hour.

與其花一小時做伸展運動，再花一小時看電視，不如把這些活動結合起來，幫你省下一小時。

Instead of waiting on hold with the bank and staring at a wall, fold some laundry or go for a walk.

與其在銀行電話中枯等，盯著牆壁發呆，不如順便摺個衣服或去散散步。

What you absolutely don't want to do is pair two non automatic tasks like watching TV while studying or listening to lectures while trying to follow a recipe.

最不該做的，就是把兩件不用動腦的事情湊在一起，像是邊看電視邊讀書，或是邊聽演講邊照著食譜做菜。

Multitasking correctly can save you loads of time.

正確地多工處理，可以幫你省下很多時間。

Again, we'll be conservative and say you can save at least 30 minutes a day by combining an automatic task with a non automatic one.

我們保守估計，把一件自動化任務和一件非自動化任務結合，一天至少可以省下 30 分鐘。

That's three and a half hours a week, equaling 182 hours in a year.

這相當於一週三個半小時，一年下來就是 182 小時。

I completely understand that paying for house cleaning isn't within everyone's budget, but

我完全理解，請人打掃家裡可能不是每個人都負擔得起，但是

it's not as far out of your reach as you might think, especially if you live with roommates.

這其實沒有你想像的那麼遙不可及，特別是如果你跟室友一起住的話。

You have to calculate what that time is worth to you and how much you dislike the task.

你必須計算一下，對你來說，那段時間值多少錢，以及你有多討厭那項任務。

If you're always putting off cleaning, living in a stressful, untidy environment, and

如果你總是拖延打掃，生活在一個充滿壓力、雜亂的環境裡，

arguing with housemates over cleaning chores, it may be worthwhile to hire a cleaning service twice a month.

還因為打掃的瑣事跟室友爭吵，那麼每個月請兩次清潔服務，可能就值得了。

how many hours would it take you to do the cleaning yourself?

I understand that student budgets are tight.

I had very little money during college and med school, but it's the priorities that matter.

我大學和醫學院的時候錢也很少，但重點是你的優先順序。

Instead of buying the newest iPhone model, going out for drinks, or ordering expensive takeout, put your money where it will matter most to your time.

與其買最新的iPhone、出去喝酒或叫昂貴的外賣，不如把錢花在最能節省你時間的地方。

For this example, let's say you hire a cleaner twice a month, which saves you two hours twice a month on cleaning.

以這個例子來說，假設你每個月請兩次清潔服務，這樣每個月就能省下兩小時的打掃時間。

Grocery delivery services are another huge time saver.

生鮮雜貨外送服務也是一個非常省時的選擇。

you'll be saving the time it takes to travel to the store, shop, wait in line and get your groceries back home.

你可以省下跑去商店、購物、排隊結帳，以及把買好的東西帶回家的時間。

One hour of groceries per week equals 52 hours of time saved per year.

每週一小時買菜時間，一年下來就是省下52小時。

We've tossed around a lot of numbers, so let's review them.

我們講了很多數字，來總結一下。

Keeping your phone out of the bedroom translates to 182 hours gained a year.

手機不帶進臥室，一年可以多出182小時。

Planning your meals ahead of time equals 121 hours a year.

事先規劃好一週的餐點，一年可以省下121小時。

Reducing your media consumption by only one hour is a whopping 365 hours a year.

減少每天一小時的媒體使用時間，一年竟然能省下365小時。

Multitasking automatic tasks with non automatic ones equals 182 hours a year, and

將自動化任務與非自動化任務一起處理，一年能省下182小時，

buying back your time with cleaning and grocery services is another 100 hours a year.

而透過清潔和生鮮雜貨外送服務買回時間，一年又能多出100小時。

All told, that's 950 hours, which is 39 days.

總計起來是950小時，也就是39天。

字幕列表影片播放

如何一年擁有 13 個月｜5 個簡單的生活方式改變 (How to Have 13 Months a Year | 5 Simple Lifestyle Changes)

stick

prioritize

stretch

matter