Name: 如何管理時間，減少壓力，提高幸福感？ (How to Manage Time, Reduce Stress and Increase Happiness)
Uploaded: 2021-01-14T07:05:34.000Z
Duration: 9 min 55 s

I've gotten a lot of requests for videos having to do with college success in general.

我收到過很多關於大學成功的視頻請求。

I thought I would do one on Time Management, which I think is unbelievably important.

我想我要寫一篇關於時間管理的文章，我認為時間管理非常重要。

And one of my favorite quotes, my quote of the day is to get what you want, stop doing what isn't working.

我最喜歡的一句名言是：要想得到你想要的，就別再做沒用的事了。

So think about some of these suggestions that I have for time management and uh give him a try and, and uh let me know what happens a lot of this material that I'm going to use today comes from Randy Pausch.

所以，想想我對時間管理的一些建議，嗯，給他一個嘗試，嗯，讓我知道會發生什麼，我今天要使用的很多材料來自蘭迪-鮑什。

He actually gave a one hour lecture on Time Management.

實際上，他做了一個小時的 "時間管理 "講座。

Um He was an amazing, amazing man um from Carnegie Mellon University.

他是個了不起的人，來自卡內基梅隆大學。

So I basically took out a lot of the material that didn't really apply to undergraduate students and uh organized it a little bit.

是以，我基本上刪除了很多對大學生並不適用的材料，並稍加整理。

And um here it is, I think time management is incredibly important.

在這裡，我認為時間管理非常重要。

And it's odd to me that most people learn and take classes on how to manage their money but not their time because, you know, you, you can always make more money.

讓我感到奇怪的是，大多數人都在學習如何管理自己的錢財，卻不學習如何管理自己的時間，因為你知道，你總是可以賺更多的錢。

So I really don't think there is a more important topic.

是以，我認為沒有比這更重要的話題了。

Um, if you can't manage your time, well, you're going to be stressed if you can manage time.

嗯，如果你不能管理好自己的時間，那麼，如果你能管理好時間，你的壓力也會很大。

Well, you're going to be happier and you're going to have plenty of time for all the things that are important to you.

那麼，你將會更加快樂，你將會有充足的時間去做所有對你來說重要的事情。

I am by day, mild mannered biology professor and uh by night and on weekends, I am a ballroom dancer and um, how I have time to do all of this is because I manage my time really well.

白天，我是一位溫文爾雅的生物學教授，晚上和週末，我是一名交際舞者，我之所以有時間做這些事情，是因為我把時間管理得非常好。

Um, one of the, I think the first step is to figure out what your goals are.

嗯，我認為第一步是弄清楚你的目標是什麼。

And I think goal setting is really, really important.

我認為設定目標真的非常非常重要。

Um, you should be setting goals throughout your life and constantly re evaluating because of course, you and your world is, you know, constantly changing, write them down.

嗯，你應該在一生中設定目標，並不斷重新評估，因為當然，你和你的世界是不斷變化的，你知道，要把它們寫下來。

Um, you can always change your plans later but you have to have plans.

嗯，你可以隨時改變你的計劃，但你必須有計劃。

I see a lot of students on campus, they're just wandering around wasting time, semester after semester, sometimes year after year because they just don't have really firmly established goals for themselves and then you can waste time and money.

我在校園裡看到很多學生，他們只是在浪費時間，一學期又一學期，有時甚至一年又一年，因為他們只是沒有為自己真正確定目標，然後你就會浪費時間和金錢。

Um The next step is to keep a time journal and um this is a really powerful tool.

下一步是寫時間日誌，這是一個非常強大的工具。

It is kind of a pain in the butt to do, but I highly, highly, highly recommend it.

雖然做起來有點麻煩，但我非常、非常、非常推薦你這麼做。

Um Basically you get uh one of these guys a time log, you can make one yourself, you can download them from the internet and you write down everything you're doing every 15 minutes and you want to do this for several days when you're working and going to school and then several days um, on the weekends and you want to evaluate it every half hour or updated, I should say every half hour, don't wait until the end of the day because you're probably not going to remember what you were doing.

嗯，基本上，你可以買一本時間日誌，你可以自己做一本，也可以從網上下載，然後每隔 15 分鐘寫下你正在做的所有事情，你要這樣做幾天，當你工作和上學的時候，然後再做幾天，嗯，在週末，你要每隔半小時或更新一次，我應該說每隔半小時評估一次，不要等到一天結束，因為你很可能記不起你在做什麼。

Step three is to evaluate your time journal and the things you want to be asking include, you know, how are you wasting time?

第三步是評估你的時間日誌，你要問的問題包括：你是如何浪費時間的？

What time of the day are you most productive?

您在一天中的什麼時間工作效率最高？

We're going to come back to that one that's really important.

我們再來看看那個非常重要的問題。

Are you spending enough time eating, sleeping and exercising?

你是否有足夠的時間吃飯、睡覺和鍛鍊？

Um I do find that when students get stressed for time, this is sometimes what suffers.

嗯，我確實發現，當學生時間緊張時，這一點有時會受到影響。

They come to class, they're barely awake.

他們來上課時，幾乎還沒睡醒。

Um You know, they're, they're either eating too much or not enough and don't even get me started about the exercise.

你知道，他們要麼吃得太多，要麼吃得太少。

Um This one's going to take you quite a while.

How does your actual use of time compare to the goals that you set for yourself?

您實際使用的時間與您為自己設定的目標相比如何？

Um For a lot of people, this one is kind of the, the painful one but it's the one that you just got to do because that's gonna tell you a lot about what needs to change and what you're already doing.

嗯，對很多人來說，這一條是痛苦的一條，但也是你必須要做的一條，因為它會告訴你很多需要改變的地方和你已經在做的事情。

那麼，第四步就是制定時間表。

Um, you can either do separate ones for school, for work for your family or I, I like to do them all just on one piece of paper or on one, screen on my computer.

嗯，你可以為學校、為工作、為家庭分別做一份，或者我喜歡把它們都寫在一張紙上，或者寫在電腦屏幕上。

Figure out your, what I call the prime productivity time.

找出你的，我稱之為黃金生產力的時間。

Your PPT, you want to defend this with a vengeance.

你的 PPT，你想報復性地捍衛這一點。

You know, if you're a morning person or an evening person, uh you know, so if you may have, you know, for me, I have really bad dead time in the middle of the day.

你知道，如果你是一個早起的人或晚睡的人，呃，你知道，所以如果你可能有，你知道，對我來說，我在一天的中間有非常糟糕的死時間。

For me, the hours between two and four are just so difficult to get anything meaningful done.

對我來說，兩點到四點之間的時間很難完成有意義的事情。

所以我儘量不在那段時間上課。

I try not to do anything of importance during that time.

在這段時間裡，我儘量不做任何重要的事情。

You can't always have that much control over your schedule, but try as best you can to do it.

你不可能總能控制自己的日程安排，但還是要盡力而為。

And you've got to tell your friends and family because when you decide to study and that's got to be during your primary productivity time, you got to defend that and you've got to tell them, you know, they have to respect that and not to contact you by phone by email, by text.

你必須告訴你的朋友和家人，因為當你決定學習時，而且必須是在你的主要工作時間，你必須捍衛這一點，你必須告訴他們，你知道，他們必須尊重這一點，不要通過電話、電子郵件或簡訊與你聯繫。

Um You know, during that time, unless it is a real emergency.

嗯 你知道，在那段時間裡，除非是真正的緊急情況。

If you don't tell your friends and family, you may as well not even schedule study time.

如果不告訴親朋好友，還不如不安排學習時間。

Um, like I said, use your less productive time for things that don't require a lot of brain power.

嗯，就像我說的，把你效率不高的時間用在不需要耗費大量腦力的事情上。

And, uh, I find that house cleaning is really perfect for that time.

而且，我發現打掃房間非常適合那個時候。

Um, that's just a suggestion you want to make useless time useful in a typical student schedule that might look something like this.

嗯，這只是一個建議，你想讓無用的時間在典型的學生課程表中發揮作用，課程表可能是這樣的。

There are blocks of dead time that can easily be filled with snacking and social activities and meeting friends and hanging out.

有一些死氣沉沉的時間很容易被零食、社交活動、朋友聚會和閒逛填滿。

And I'm not saying that those things aren't important, but look at all the time that you could be, uh, wasting and, and not even really realize it because you're thinking to yourself.

我並不是說這些事情不重要，但看看你可能浪費了多少時間，甚至沒有真正意識到這一點，因為你在自言自語。

Well, I'm saying, look at those blocks of time and not necessarily all of them, but at least some of them dedicate them to study, make sure you get yourself to a place with few distractions.

好吧，我的意思是，看看那些時間塊，不一定要全部，但至少要有一部分專門用來學習，確保你把自己帶到一個很少分心的地方。

That could be the library, which is that cool place that used to have books and, uh, and study.

那可能是圖書館，也就是以前放書和學習的那個很酷的地方。

And it will really be a shock, I think for most of you to see just how productive that time can be and you're already on campus anyway.

我想，對於你們中的大多數人來說，這真的會讓你們大吃一驚，因為無論如何，你們都已經在校園裡了。

The next thing, uh, in terms of lists and schedules, you've got your schedule, you need to do lists, break down your big tasks into small, more manageable ones.

下一件事，呃，就清單和時間表而言，你已經有了你的時間表，你需要做清單，把你的大任務分解成更容易管理的小任務。

I always say, do the uglies first and you want to prioritize those lists using due dates and importance.

我常說，先做醜事，你要根據到期日和重要性來確定這些清單的優先順序。

Step five is to reduce waste whenever possible.

This image, by the way, this gentleman was taking recycling materials that he had collected to a recycling center in China.

順便說一下，這張圖片上的這位先生正在把他收集的回收材料運往中國的一個回收中心。

The average American wastes two hours every day that does not include television and being wasteful with your time can lead to all kinds of, you know, uh results that probably you are very well aware of.

美國人平均每天浪費兩個小時的時間，這還不包括看電視的時間，而浪費時間會導致各種後果，你知道的，呃，也許你很清楚。

This is the one I want to mention everybody today.

這就是我今天要向大家提到的人。

If you ask people on the street, they'll say they're expert multitaskers that yes, of course, they can study and watch TV, and listen to music and text and message and read and, you know, uh drive a car and do 12 other things all at once and, and actually the studies show it's just not true.

如果你在街上問人們，他們會說他們是多任務處理專家，是的，當然，他們可以同時學習、看電視、聽音樂、發短信、發資訊、閱讀，你知道，呃，開車和做其他12件事，實際上，研究表明這是不正確的。

The brain is really not good at multitasking.

大腦確實不擅長處理多項任務。

They took some very, very productive people, lawyers, surgeons, people who have spent their lives, you know, dealing with so many different important decisions.

他們帶走了一些非常非常有成就的人，律師、外科醫生，這些人一生都在處理許多不同的重要決定。

And these folks all thought that they had amazing multitasking ability and it turns out that they don't.

這些人都以為自己有驚人的多任務處理能力，但事實證明他們並沒有。

And um, you know, I'm not a rocket scientist and I figure if the rocket scientists can't do it, I probably can't do it very well either.

嗯，你知道，我不是火箭科學家，我想如果火箭科學家都做不到，我可能也做不好。

So, you know, really consider how much multitasking you do.

所以，你要知道，真正考慮一下你要做多少多任務工作。

Um The brain is really not set up for that.

Um You want to reduce interruptions as much as possible.

Look how much these interruptions cost, you interruptions are really, really damaging to your primary productive time.

看看這些干擾的代價有多大，你們的干擾對你們的主要生產時間真的非常非常有害。

So you may have to learn how to say no to people and invitations and things.

是以，你可能必須學會如何拒絕別人、邀請和事情。

And that was one of the lessons that I had to learn when I really started um getting into courses that, you know, were very challenging for me.

當我真正開始學習那些對我來說非常具有挑戰性的課程時，這是我必須學習的課程之一。

All I want to say about television is that it, it is a time void.

關於電視，我只想說，它是一個時間空洞。

By the way, if this is your idea of spending time with your family and you're wondering why you're not getting enough family time.

順便說一句，如果這就是你與家人共度時光的想法，而且你還在想為什麼你沒有足夠的親子時光。

Um You may find shocking um some of them maybe not so much, but it is really, really worth reiterating that television is just a void.

嗯，你可能會覺得很震驚，嗯，其中有些可能並不那麼震驚，但真的非常值得重申的是，電視只是一個空洞。

Um But you really have to schedule it just like everything else in your life.

嗯，但你真的要把它安排好，就像你生活中的其他事情一樣。

Um Basically, you've got to realize that, you know, you really need to pay attention to deadlines and it's really important to establish your own.

嗯，基本上，你必須意識到，你知道，你真的需要注意截止日期，建立自己的截止日期非常重要。

Um And those should be before your boss or your professor's deadlines um using the skills that I've presented should help you to avoid procrastinating.

嗯，這些應該是在你的老闆或教授的最後期限之前 嗯，使用我介紹的技巧應該能幫助你避免拖延。

So what you can do now, these are things that I recommend that you do right now.

所以，我建議你現在就做這些事情。

These are things that we already talked about.

I do recommend that you try them and evaluate yourself again to see how you are doing.

我建議您嘗試一下，然後再評估一下自己，看看自己做得怎麼樣。

And remember that being successful won't make you manage your time.

記住，成功不會讓你管理好自己的時間。