Name: 186. 你需要建立例行公事嗎？| 嚴格說起來沒有笨問題 (186. Do You Need a Routine? | No Stupid Questions)
Uploaded: 2026-03-19T19:27:56.000Z
Duration: 38 min 35 s
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天啊，希望這不會太涉及個人隱私。

And you're listening to no Stupid Questions.

Today on the show, how important are routines?

今天節目中，例行公事有多重要？

They need to live a chaotic life with no rules, no plan.

他們需要過著混亂、毫無規則、沒有計畫的生活。

Angela, today I think we have a really fun question, but I'm even more excited because it's from a really fun person.

Angela，今天我覺得我們有個超讚的問題，但我更興奮，因為它來自一位超讚的人。

This is a question that was sent in from my brother Peter.

這個問題是我哥哥 Peter 寄來的。

我好喜歡你叫他「完美的 Peter」。

I think he's the smartest of all my siblings, I'll give him that.

我覺得他是我所有手足裡面最聰明的，這點我得承認。

I can't wait to hear what the other siblings think.

我等不及想聽聽其他手足怎麼說。

Okay, what does Perfect Peter want to know?

好，那完美的 Peter 想知道什麼？

He says, how important is routine in life?

他問，例行公事在生活中有多重要？

To what extent does sticking closely to routine help someone be or feel more productive?

嚴格遵守例行公事，在多大程度上能幫助一個人變得或感覺更有效率？

更快樂，等等，還是限制他們？

Or perhaps better phrased, when is routine helpful and when can it be harmful?

或者換個說法，例行公事什麼時候有幫助，什麼時候可能有害？

I am guessing that Perfect Peter has lots of routines.

我猜完美的 Peter 肯定有很多例行公事。

I can see how at times being too focused on routine causes one to feel like their life is overly regimented and doesn't allow for enough free flow and spontaneity.

我明白有時候過度專注於例行公事，會讓人覺得生活過於刻板，缺乏足夠的自由流動和自發性。

While at other times, routine can be an essential element of goal attainment and accomplishment.

但在其他時候，例行公事卻是目標達成和成就感的關鍵要素。

So he says, Angela and Mike, how should we think about routine and incorporate or not incorporate routine into our lives?

所以他說，Angela 和 Mike，我們應該如何看待例行公事，以及要不要將例行公事融入我們的生活？

I mean, have you heard the phrase firm opinions loosely held?

我的意思是，你有聽過「堅定但彈性持有的觀點」這句話嗎？

Well, I wonder if, like firm opinions loosely held, there are times when routine can guide our lives but shouldn't control it.

嗯，我很好奇，就像堅定但彈性持有的觀點一樣，是不是有時候例行公事可以引導我們的生活，但不應該控制它。

He's one of those people with what I would call firm routines loosely held.

他就是那種我會稱之為「堅定但彈性持有例行公事」的人。

So every Friday, for example, at 2pm he stops and gets together with a few friends and they debrief on their week and kind of make their transition into the weekend.

所以，舉例來說，每個星期五下午兩點，他就會停下來，跟幾個朋友聚會，他們會檢討一週的狀況，然後就這樣進入週末。

But it's both this productive element and this signaling of friendship that we're transitioning into a different space.

這既有生產力的元素，也象徵著友誼，表示我們要進入一個不同的空間了。

And he has so many of these types of just routines.

But it's not so firmly held that he won't do anything else.

但這並不是說他會是以什麼都不做。

They're not so firmly held that, like, if he were on a plane at 2 o' clock on a Friday, he'd be freaking out because he couldn't do that.

這些例行公事並不是那麼僵化，例如，如果他週五下午兩點剛好在飛機上，他也不會因為做不到而崩潰。

And I thought to myself, so much of life is really busy all the time, and you get ripped from one place to another.

我心想，生活中有太多時候總是忙得不可開交，我們被從一個地方拉到另一個地方。

It's really beautiful to have a few of these, I'll call them quasi non negotiables in terms of routine, that say, this is how I'm going to approach my life to make sure I get these things into it that are important to me.

擁有幾個我稱之為「準不可協商事項」的例行公事，來告訴自己「我要這樣安排生活，確保我能做到對我很重要的事」，這真的很棒。

You know, routine isn't studied as much in psychology as habit.

你知道嗎，心理學裡對例行公事的探討不像對習慣那麼多。

There's so much, I want to say hype about habit only because that sounds good and it's alliterative.

我必須說，關於習慣有很多的炒作，只因為它聽起來很不錯，而且押韻。

Habits are really when your brain is on autopilot.

習慣其實就是你的大腦在自動導航的狀態。

In fact, Mark, my favorite habit neuroscientist Colm Camerer at Caltech uses the phrase neural autopilot.

事實上，馬克，我最喜歡的習慣神經科學家，加州理工學院的 Colm Camerer，他會用「神經自動駕駛」這個說法。

And there is an entirely separate part of your brain.

而且你的大腦裡，其實有另外一個完全獨立的部分。

And sometimes people say this kind of thing, like, oh, there's a part of your brain that, you know, fill in the blank.

有時候大家會說這種話，像是，喔，你大腦裡有某個部分，你知道的，請自行填空。

In this case, there really is what is called the habit system.

在這種情況下，確實有個東西叫做習慣系統。

And it's a different part of the brain that you use when you do something which is so automatic.

當你做某件事，而且這件事非常自動化的時候，你用到的就是大腦裡不同的部分。

You've done it so many times and it's been so consistently the right thing to do that you really don't have to think.

你已經做了這麼多次，而且一直以來都是做對的事情，所以你真的不需要去思考。

So stopping at a red light, you know, red light, hit the brakes.

像是停紅燈，你知道的，紅燈，踩煞車。

That's the kind of thing that people talk about when they talk about neural autopilot.

這就是大家在談論神經自動駕駛時，會提到的那種事情。

And I think that these routines that we're talking about here, like, oh, on Fridays I do this.

我認為我們在這裡談論的這些例行公事，像是，喔，星期五我會做這個。

You're not completely using cruise control, but there is some kind of default nature to it.

你不是完全使用定速巡航，但它確實有某種預設的性質。

You know, the reason why we have any of these things, like true habits where your brain is really on autopilot, to routines where you're sort of like, kind of awake, but there's a strong default to even a plan.

你知道的，我們之所以會有這些，像是大腦真的在自動駕駛的真正習慣，到你有點像，清醒著，但有個強烈的預設，甚至是一個計畫的例行公事。

All of these are on a continuum of how much did I know in advance what I was going to do and not have to think about it too much to on the other hand, like, wow, I have to use all of the cognitive bandwidth.

這一切都是一個連續體，關於我事先知道自己要做什麼、不用想太多，到另一方面，哇，我必須使用所有的認知頻寬。

I have to figure out what I'm going to do.

And I'll just say that the human brain is a miracle, but it's very small.

我想說的是，人類的大腦是個奇蹟，但它很小。

And human beings have had to do smart things with this little few pounds of cranial material.

而人類必須用這幾磅的顱內物質做聰明的事情。

And one of the reasons why human beings are so smart is because we have this ability to put some things on autopilot or near autopilot or I already planned this yesterday.

人類之所以如此聰明，其中一個原因就是我們有能力將一些事情自動駕駛或接近自動駕駛，或者我昨天已經計畫好了。

And you have already planned what your day is going to be like the day before.

而且你已經在前一天計畫好了你的一天會是什麼樣子。

That frees up a lot of cognitive bandwidth to, like, now negotiate what's happening.

這能釋放大量的認知頻寬，讓你現在去協商正在發生的事情。

People who wake up and they're just making every single decision, like, reactively.

那些醒來後，只是被動地做出每一個決定的人。

They just are not living a very efficient life.

他們的生活其實過得不太有效率。

So I'm a big fan of habits, like pure habits.

所以我非常喜歡習慣，純粹的習慣。

What are some routines that you have in your life that have helped you maybe free up cognitive bandwidth for other things?

你生活中有些什麼例行公事，能幫助你釋放認知頻寬給其他事情呢？

I call three girlfriends three different days of the week.

我每個禮拜會找三個不同的好朋友出來。

Sue is on Saturdays, Michelle's on Sundays, and Shalini is on Wednesdays.

蘇珊固定是週六，蜜雪兒是週日，莎莉妮是週三。

We talk and we run at the same time, or I should say jog.

我們邊哈拉邊跑步，或者說慢跑。

It's a routine, I would say, because it's not like I start to do this automatically without any intentionality.

我會說這是一種例行公事，因為並不是我無意識地就開始做這件事。

像是，會有一個 Google Calendar 的邀請。

Like one person needs to start a little earlier.

像是其中一個人需要提早一點開始。

I think it is the one thing I have done as a friend that has been a real game changer.

我認為這是我身為朋友所做的一件事，它徹底改變了遊戲規則。

我承認我不是最貼心的那種人。

I have to say, the routine of weekly cause has not only preserved these three friendships, but actually made them so much richer than they were before we started this, which is, I don't know, like 10 years ago or something.

我得說，每週一次的例行公事，不只維持了這三段友誼，還讓它們比我們開始這件事之前，更加豐富，算一算，大概是十年前吧。

And forgive me, I'm going to use the term I shouldn't, but is this a form of habit stacking?

請原諒我，我要用一個我本來不該用的詞，但這是某種習慣堆疊嗎？

What did you learn about habit stacking, Katie Milkman?

妳從習慣堆疊學到了什麼，Katie Milkman？

A lot of people call it habit piggybacking.

And my collaborator and friend Katie Milkman will talk about it.

我的合作夥伴兼朋友 Katie Milkman 會談論這件事。

Also, James Clear, who wrote Atomic Habits, which I just want to go on record as saying, it's a pretty gosh darn good book.

還有 James Clear，他寫了《原子習慣》，我必須說，這本書真的非常非常棒。

He's not a professor or psychologist, but he's incredibly intuitive, so maybe I should call him a psychologist.

他不是教授或心理學家，但他非常直覺，所以也許我該叫他心理學家。

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186. 你需要建立例行公事嗎？| 嚴格說起來沒有笨問題 (186. Do You Need a Routine? | No Stupid Questions)

episode

cognitive

physical

routine