Today, I'm going to be talking about the first productivity hack in my new productivity hack series.

今天要跟大家分享的是我提升生產力系列中的第一種技巧

This hack is known as "Deep work"

這個技巧被稱為「深度工作力」

Deep Work was actually coined by Cal Newport, an assistant professor of Computer Science at Georgetown University.

「深度工作力」一詞是由喬治城大學的助理教授 Cal Newport 所創造的

He received his PhD from MIT and is the author of several phenomenal books. This video is inspired by his book titled "Deep Work"

他是麻省理工畢業的，並著有多本富影響力的書籍，這部影片也受到他的著作 ⟪深度工作力⟫ 的啟發

Book defines Deep Work as

在書中，他把深度工作力定義為：

professional activities performed in the state of distraction-free concentration

當你的工作進入心無旁鶩的狀態

that push your cognitive capabilities to their limit.

並且使你的認知能力提升到極限

These efforts create new value, improve your skill and are hard to replicate.

這會創造新的價值，提升你的技能，並且是無可取代的

Examples of deep work would include:

深度工作力的例子包括：

studying, writing a book, making music or solving a new and tough problem.

學習、寫書、製作音樂或解決沒遇過的難題

On the contrary, shallow work is defined as non-cognitively demanding, logistical style tasks often performed while distracted.

相反的，淺層工作力被定義為非認知性的需求，在被干擾的情況下進行多工運作

These efforts tend to not create much new value in the world and are easy to replicate

這樣的工作力通常無法創造什麼新價值，或很容易被取代

Examples of shallow work would include

淺層工作力的例子包括：

scrolling through social media,

看看社群網站

doing easy homework problems,

做很簡單的回家功課

organizing data in Excel

在 Excel 中整理資料

or answering emails.

或者是回電子郵件

People who spend more time engaged in deep work activities

花較多時間在深度工作力活動的人

will be more productive and accomplish more than people who are constantly engaged in shallow work.

比起花較多時間在淺層工作力的人更有生產力、成就更多

Dr. Newport argues that the practice of deep work will enable you to

Dr. Newport 主張練習深度工作力可使人

Learn difficult things quicker and create to the best of your ability.

更快學會困難的事情，並提升人的潛能

In this video, I'll go over why you should care and some best practices for incorporating deep work into your life.

在本影片中，我會大略介紹為什麼該關心，並結合深度工作力到生活中

So, why should you care?

所以，為什麼要關心深度工作力呢？

The main idea behind deep work is to eliminate all distractions

深度工作力的重點在於消除所有分心的念頭

and to focus intently on a single subject or task for an extended period of time

並且在一段時間內，有意識地專注於一件事情或任務上

Dr. Newport argues that the ability to work deeply is becoming the most valuable asset for a worker in our knowledge economy

Dr. Newport 認為在知識經濟中，深度工作力是一個工作者最寶貴的資產

at the same time that it is becoming increasingly rare.

同時，這個能力也越來越難得

The explosion of the Internet, social media and non-stop advertisement has created a world in which the vast majority of people are in a state of constant distraction.

爆炸般繁多的資訊、社群媒體和永無止息的廣告，使得人們身處在不斷分心的世界

In order to be the best student or worker we can be, it is important that we learn to work deeply.

為了成為最好的學習者或工作者，學習深度工作力是很重要的

This ability will boost your grades and have companies knocking at your door to hire you.

這項能力會提升你的成績，提供你源源不絕的職缺

Now let's go over a concept called "flow".

現在先來了解一個稱為「神馳狀態」（又稱心流）的概念

When the brain is allowed to work on a task without distraction

當大腦能心無旁鶩執行一項任務

it eventually enters a state of "flow".

它最終會進入神馳的狀態

The term flow was created by a Hungarian psychologist whose name I can't pronounce,

神馳這個名詞是由一個我不知道名字怎麼唸的匈牙利心理學家創造的

so I'm just going to put it on the screen.

我把他的名字放在畫面上

Here's a quote from Wikipedia about flow.

這邊有段跟神馳狀態有關的維基引言

"In positive psychology,

在正面心理學中

flow, also known as 'the zone,' is the mental state of operation

神馳狀態，也有別名叫化境，是一種心理狀態

in which a person performing activity is fully immersed in a feeling of energized focus,

在其中，人們會完全沈浸在高度的集中感

full involvement and enjoyment in the process of the activity.

在該活動的過程中，也會百分之百投入和享受

In essence, flow is characterized by complete absorption in what one does."

在本質上，神馳狀態的特點是會完全沉浸於當下所做的事情

Most of you have probably experienced flow before. It's that feeling of being in the zone.

大部分的人應該都有過這種體驗，那種身至化境的感覺

Deep work doesn't only put you in a state of flow, but it will actually make you happier.

深度工作力不僅使你進入神馳狀態，實際上也會使你更快樂

According to the hungarian psychologist whose name I can't pronounce,

根據那個名字我不會唸的匈牙利心理學家所說，

being in a state of flow is more likely to make you happier than having free time.

神馳狀態和自由時間比起來，更令人感到開心

Here is his exact quote:

這裡是他精確的說法：

"Ironically, jobs are actually easier to enjoy than free time because like flow activities they have built-in goals,

「很諷刺的，工作和自由時間相比其實更容易讓你享受，因為像神馳狀態一樣，它們有內化的目標、

feedback, rules and challenges, all of which encourage one to become involved in one's work, to concentrate and lose oneself in it.

回饋、規則和挑戰，這些都會激勵人們更投入自己的工作

Free time on the other hand is unstructured and requires much greater effort to be shaped into something that can be enjoyed."

另一方面，自由時間是非結構性的，且要付出很多努力才能塑造成我們所能享受的。」

Let's talk about incorporating deep work into your life.

現在我們來聊聊如何把深度工作力和你的生活結合

Start by picking certain days, weeks or months that you will dedicate to deep work.

先挑幾天、週或者月讓你可以投入深度工作力

During these periods of time, you can't engage in any shallow work at all such as social media, emailing, watching TV, going to meetings, etc.

在這段時間中，你不可以有任何淺層工作力的活動，像是滑社群網站、回電子郵件、看電視或開會

This time should only be dedicated to focused learning, growing and the solving of tough problems.

這些時間只能聚焦在學習、成長和解決難題

For example, Tuesdays and Thursdays from 6 p.m. to 7 p.m.

例如，禮拜二、四的六點到七點

Some people may choose to go on longer deep works stretches,

有些人可能會選擇花更長的時間來練習深度工作力

like maybe from Monday to Friday every week or every other month.

像是每週一到週五，或是每兩個月練習一個月

A Swedish psychologist by the name of Anders Ericsson wrote a paper in 1993

瑞典心理學家 Anders Ericsson 在1993年發表了一篇文章

where he essentially revealed that someone who is new to deep work will probably only be able to do it for an hour,

它揭露了第一次嘗試深度工作力的人，大約只能做到一個小時

while veterans can work deeply for close to four hours.

而老手能做到近四個小時

So maybe start small, then increase the amount of time you intend to work deeply as you get more accustomed to it.

所以千里之行始於足下，慢慢增加練習時間直到你習慣

After you pick a time, you need to pick a location

選好時間後，你需要挑個地點

The location should be somewhere relatively quiet and free from distraction.

這個地方應該相對安靜並且不受干擾

That means there should be no TVs, computers or music nearby.

意思是附近不能有電視、電腦或音樂

Some examples would be the library, a home office or any quiet spot on a university or college campus.

像是圖書館、家裡的工作室，或是學校裡寧靜的角落

Next you need to establish the laws of your deep work session

接著，你需要建立你深度工作力期間的法則

These laws are a set of guidelines that you must follow every time you're about to perform a deep work session.

這些法則是你每次實行深度工作力時必須遵守的各種方針

An example of my rule list would be: no texting or using my phone, no internet, no email, no meetings

舉例來說：不能傳簡訊或用手機，不可以有網路、電子郵件或會議

no chatting with others,

不能跟別人聊天

and I must fully solve a problem or summarize the key points of a problem before taking a break

每次休息前，我必須至少完整的解決一個問題或抓出問題的核心

Lastly, you need to create rechargers for your deep work session.

最後，你必須為深度工作力練習創造一個充電器

A recharger is something that helps keep you motivated and your energy levels high.

充電器就是能激勵你並且讓你充滿元氣的東西

Some examples would be: Drinking coffee at the beginning of a work session,

例如：在開始前喝杯咖啡

taking scheduled breaks, having snacks at hand or cleaning the workspace.

定時休息、吃點心或者清理工作的地方

Finally, let's put it all together.

最後，我們來總結一下

Now that you know the basics of deep work, here is an example of what a fleshed-out deep work plan may look like.

現在你知道深度工作力的基本概念，這裡有個實際的深度工作力計畫的例子給你參考

Study from 6:00 a.m. to 8:00 a.m. every morning in the home office.

每天早上六點到八點在家裡的工作室學習

No texting, internet, TV or music,

不能傳訊息，沒有網路、電視或音樂

and before starting, I'll pour myself a cup of coffee and take five-minute breaks to stretch every 30 minutes

在開始前，我可以來杯咖啡，每三十分鐘我就可以休息五分鐘、伸展一下

This was my own take on the deep work concept inspired by Dr. Newport's book.

這是我自己參考 Dr. Newport 寫出來的計畫

If you found the ideas in this video interesting,

如果你覺得影片中的想法很有趣

I would highly recommend buying his book, "Deep Work - rules for focused success in a distracted world"

我會很推薦你買他的書來看看： "Deep Work - rules for focused success in a distracted world“

It was one of the best books I've read within the last year.

這是我近年來讀過最好的書之一

I'll end this video with a quote from the book.

我要從書裡引用一句話來結束這部影片

"The deep work hypothesis: the ability to perform deep work is becoming increasingly rare

「深度工作力哲學：深度工作力的能力在如今越發少見

at exactly the same time it is becoming increasingly valuable in our economy.

同時在如今的經濟中，也變得相當有價值

As a consequence, the few who cultivate this skill, and then make it the core of their working life, will thrive."

因此，那些培養這項技能並將其化作他們工作核心的少數人會成長茁壯

Lastly, don't forget to like, comment and subscribe.

別忘記按喜歡、留言還有訂閱我的頻道

Thanks for watching guys, and I'll see you next time!

謝謝你的觀看，我們下次見！