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  • In a world that is growing in distraction, the ability to focus is becoming increasingly

    在這個越來越分心的世界裡。 專注力越來越強

  • rare.

    罕見的。

  • It's a skill that, simultaneously, is becoming increasingly valuable.

    這是一種技能,同時,也在成為 越來越有價值。

  • Its demand is rising while its supply is decreasing, to put it in economic terms.

    它的需求在增加,而供應在減少。 用經濟術語來說。

  • In this essay, we'll establish a philosophy for focusing and learn how we can get better

    在這篇論文中,我們將確立一個理念 用於集中精力,學習如何才能更好

  • at it.

    在它。

  • But, before we discuss the tactical advice, let's construct a thought experiment that

    但是,在我們討論戰術建議之前。 讓我們構建一個思想實驗,即

  • will let us get to the heart of what it actually means to focus.

    將讓我們瞭解它的核心內容。 意思是集中精力。

  • Imagine that our company - Robo Inc. - has built an extremely complex AI that works in

    想象一下,我們的公司--Robo公司--擁有 建立了一個極其複雜的人工智能,在

  • one of our company warehouses.

    我們公司的一個倉庫。

  • Let's call it Robo3000.

    就叫它Robo3000吧。

  • Robo3000 has been programmed to insert a key into a keyhole, turn it at a specific number

    Robo3000已經被編程為插入一個鑰匙,它是由Robo3000自己設計的。 鑰匙孔,以特定的數量轉動它。

  • of rotations per minute (RPMs), and produce as many boxes as it can.

    每分鐘轉數(RPMs),並生產出 儘可能多的盒子,它可以。

  • Because our AI is extremely complex and expensive, it's been programmed to sense any threats

    因為我們的人工智能是非常複雜和昂貴的。 它已經被編程為感知任何威脅

  • in its surroundings.

    在其周圍環境中。

  • A fire in the building, for example.

    比如說,大樓裡發生火災。

  • In the event of an emergency, the AI should leave the building safely so that we can avoid

    在緊急情況下,人工智能應 安全離開大樓,以避免

  • the cost of replacing it.

    替換它的費用。

  • However, the Robo3000 must also communicate with the people in the building.

    然而,Robo3000也必須進行通信 與樓裡的人。

  • It has to help them with lifting heavy objects, or in an emergency.

    它必須幫助他們搬運重物。 或在緊急情況下。

  • We hope that - in the case of a fire - it will be able to accurately gauge threat levels,

    我們希望--在發生火災的情況下--它能讓我們的生活更美好。 將能夠準確衡量威脅程度。

  • save as many people as possible, and save itself.

    儘可能多的救人,救 本身。

  • Our company has also invested in an even more expensive and complex AI: the Robo5000.

    我們公司還投資了一個更 昂貴而複雜的人工智能:Robo5000。

  • It can update all of our Robo3000's and make them more efficient.

    它可以更新我們所有的Robo3000的和。 使其更有效率。

  • Because Robo5000's are so expensive, we only have one.

    因為Robo5000的價格太貴了,所以我們... 只有一個。

  • Furthermore, it can only update one robot at a time and that process takes several hours.

    而且,它只能更新一個機器人 一次,這個過程需要幾個小時。

  • So, it travels around the building and our Robo3000's have to interact with the Robo5000

    所以,它在建築周圍旅行,我們的。 Robo3000必須與Robo5000進行交互。

  • to help maximize their productivity.

    以幫助他們最大限度地提高生產力。

  • When a Robo3000 goes to interact with the Robo5000, it leaves its station and doesn't

    當一個Robo3000去和Robo3000進行交互時。 Robo5000,它離開了它的站臺,並沒有...

  • produce any boxes.

    產生任何盒。

  • So, it must be careful not to leave its station without good reason.

    所以,一定要注意不要離開自己的崗位。 毫無理由地。

  • The Robo3000's have to periodically communicate with the Robo5000 to see if an update is worth

    Robo3000必須週期性地進行通信。 與Robo5000一起,看看是否值得進行更新

  • getting; they have to determine whether the benefits of an update outweigh the loss in

    獲得;他們必須確定是否 更新的好處超過了損失。

  • production.

    生產。

  • At this point in the thought experiment, I would like to lay out some definitions.

    在這個思想實驗中,我 想列出一些定義。

  • Consider the action of the AI inserting its key into the keyhole, producing boxes, and

    考慮到人工智能插入其 鑰匙插進鑰匙孔,產生盒子,並。

  • ignoring all of the environmental stimuli.

    忽略了所有的環境刺激。

  • Let's call this a state of directed focus.

    我們稱之為定向聚焦的狀態。

  • Directed Focus: Directing attention at a single thought or action.

    定向聚焦。將注意力集中在一個地方 思想或行動。

  • A narrowed attention.

    狹隘的關注。

  • Providing an undivided attention while ignoring environmental stimuli.

    提供全神貫注,同時忽略 環境刺激。

  • The opposite state will be called generalized focus.

    相反的狀態將被稱為廣義的 焦點。

  • Generalized Focus: Broadly distributed attention.

    一般化關注:廣泛分佈的關注。

  • Reacting to environmental stimulus.

    對環境刺激的反應。

  • In a state of generalized focus, our AI will do things such as analyzing if any one needs

    在普遍聚焦的狀態下,我們的人工智能會 做的事情,如分析是否有任何人需要

  • serious help, if there are any imminent threats, and communicate with the Robo5000 to see if

    如果有任何迫在眉睫的威脅,就會得到嚴重的幫助。 並與Robo5000進行通信,以確定是否有

  • an update is worth getting.

    更新是值得得到的。

  • Clearly, maximizing the amount of time spent directing focus towards the production of

    顯然,最大限度地利用時間。 著重於生產

  • boxes would produce the maximum amount.

    箱會產生最大的量。

  • However, if the Robo3000 stays in a state of directed focus too long, it might not catch

    然而,如果Robo3000停留在以下狀態 的時間太長,可能會抓不住。

  • what's going on in the environment.

    環境中發生了什麼。

  • This could lead to a disaster such as getting trapped in a burning building.

    這可能會導致一場災難,如得到 被困於燃燒的建築物中。

  • Clearly, there's a dilemma here; let's explore this problem further.

    顯然,這裡面有一個兩難的問題,讓我們 進一步探討這個問題。

  • How can our AI maximize its production of boxes while also reacting appropriately to

    我們的人工智能如何才能最大限度地產生 盒子,同時也要適當地對

  • its environment?

    其環境?

  • How does it decide how much time to spend in a state of directed focus producing boxes

    它如何決定花多少時間 聚精會神地生產盒子

  • and how much time to spend in a state of generalized focus analyzing its environment?

    以及有多少時間是在泛濫的狀態下度過的。 重點分析其環境?

  • How can the AI separate a fire from someone cooking in the kitchen?

    AI如何將火與人分開 在廚房做飯?

  • How can the AI separate a trivial request from an important request?

    AI如何將一個瑣碎的請求分開 從一個重要的請求?

  • How can it run optimally?

    如何才能達到最佳運行效果?

  • As the coders, we have to decide what actions the Robo3000 prioritizes; there has to be

    作為編碼者,我們必須決定哪些行為是 Robo3000的優先級;必須要有

  • a system for operating and a hierarchy of priorities.

    運作的系統和層次。 優先事項;

  • Here's an example of an operating system: for every 30 seconds the Robo3000 spends in

    這是一個作業系統的例子。 每30秒,機器人3000就會有30秒鐘的時間

  • a state of directed focus, it must spend 5 seconds in a state of generalized focus.

    在定向聚焦的狀態下,它必須花5 秒,處於泛焦狀態。

  • During this period of generalized focus, the Robo3000 has to prioritize the stimuli it

    在這一普遍關注的時期, Robo3000必須優先考慮它的刺激。

  • detects in its environment and act accordingly.

    探測到環境中的情況並採取相應的行動。

  • Now, how will it do this?

    現在,它將如何做到這一點?

  • What if we assigned it a point system based on actions & priorities.

    如果我們給它一個積分系統,基於 在行動和優先事項方面:

  • For example:

    例如:

  • 1.

    1.

  • Helping others with menial tasks - low to no priority - 20 points

    幫助他人做一些瑣碎的工作----低級到高級; 無優先權----20分

  • 2.

    2.

  • Maximizing box production - medium priority - 40 points

    最大限度地提高包裝盒的產量----中度優先 - 40分

  • 3.

    3.

  • Helping others with heavy lifting - high priority - 60 points

    幫助他人搬運重物----高度優先 - 60分

  • 4.

    4.

  • Saving its own life - higher priority - 80 points

    拯救自己的生命----更高的優先級----80 分數

  • 5.

    5.

  • Saving the lives of others - highest priority - 100 points

    拯救他人的生命----最高優先事項 - 100分

  • Now, if we code the Robo3000 to maximize the amount of points it achieves each day, it

    現在,如果我們對Robo3000進行編碼,以最大限度地增加 每天達到的點數,它的

  • should direct its focus appropriately.

    應適當引導其重點。

  • It will maximize the production of boxes while also accomplishing more important tasks.

    它將最大限度地提高箱子的產量,同時 也完成了更重要的任務。

  • If the robot does not maximize its points, that means it has been inaccurate in its ability

    如果機器人沒有將其積分最大化。 那就意味著它的能力不準確。

  • to prioritize actions; there is a fault in its code.

    來確定行動的優先次序;有錯在先 其代碼。

  • How does this relate to us?

    這和我們有什麼關係?

  • To change our ability to focus, we must - like the AI - change our code; we have to optimize

    要改變我們的專注能力,我們必須--就像。 AI--改變我們的代碼;我們必須優化。

  • our action-priority point system.

    我們的行動優先積分制。

  • However, I would like to borrow some terminology from the philosophy of hedonism - which we

    但是,我想借用一些術語。 從享樂主義哲學-----------------------------------------------------------------------我們

  • talked about in the virtual reality video - for our condition.

    在虛擬現實視頻中談到 - 對於我們的情況。

  • Instead of maximizing points, you can think of humans as maximizing net pleasure.

    與其說是積分最大化,不如說是思考 的人類作為最大化的淨快樂。

  • In this case, pleasure refers to any state that we would enjoy being in.

    在這種情況下,快樂是指任何狀態 我們將享受在。

  • The Robo3000 uses focus as a tool to maximize the amount of points it achieves over its

    Robo3000使用焦點作為工具,以最大限度地提高工作效率。 的分數,它在其

  • life.

    生命。

  • Likewise, focus is a tool we use to maximize our pleasure over an entire life.

    同樣,專注力也是我們用來最大化的工具。 我們一生的快樂。

  • Like the robot, we do this through an action-priority system.

    像機器人一樣,我們通過行動優先級 體系。

  • You would be correct in thinking that there is, however, an asymmetry between humans and

    你會正確地認為,有 然而,人類和的不對稱性。

  • AI.

    AI.

  • For the AI, the actions that would produce the most pleasure were very clear.

    對於人工智能來說,會產生 最高興的是非常清楚。

  • The AI knew exactly what it had to do to maximize its pleasure.

    人工智能很清楚地知道,它必須做什麼才能最大限度地提高 其樂。

  • For us, this is not so simple.

    對我們來說,這並不是那麼簡單。

  • Determining the net pleasure of an activity is not always intuitive, and it's highly

    確定一項活動的淨快樂 並不總是直觀的,而且它是高度的

  • subjective.

    主觀的。

  • Furthermore, as coders we could easily change how the robot operates and what it prioritizes

    此外,作為編碼者,我們可以很容易地改變 機器人的運作方式以及它的優先級是什麼?

  • by altering its code.

    通過改變其代碼。

  • As humans, some of our code is decided by nature or genetics, and what's left typically

    作為人類,我們的一些代碼是由下列因素決定的 自然界或遺傳學,剩下的一般都是

  • has to be changed by ourselves.

    必須由我們自己來改變。

  • We will explore how we might do this in a bit.

    我們將探討我們如何在一個 位。

  • But first, a summary.

    但首先要總結一下。

  • At it's core, this is what the AI Thought Experiment is about: a robot is trying to

    最核心的是,這就是人工智能的思想 實驗的內容是:一個機器人正在試圖

  • maximize its pleasure in a very complex environment by appropriately directing its focus.

    在複雜的環境中獲得最大的快樂 通過適當引導其重點。

  • How can it accomplish that?

    它怎麼能做到這一點呢?

  • I claim that it can accomplish this through an accurate prioritization and understanding

    我聲稱,它可以通過以下方式實現這一點 準確地確定優先次序和理解

  • of its actions.

    的行動。

  • Likewise, I argue that the same rule applies for us.

    同樣,我認為,同樣的規則也適用於 為我們。

  • Before we discuss how to improve our focus, let's take a look at some reasons why we

    在我們討論如何提高我們的專注力之前。 讓我們看看為什麼我們

  • can't focus.

    無法集中精力。

  • There is another definition to discuss here: what does it actually mean to not focus?

    這裡還有一個定義要討論。 不集中精力到底是什麼意思?

  • Not Focusing: There is a difference between where an individual wants to direct their

    不集中精力。有一個區別 個人想要在哪裡引導他們的

  • attention and where it's actually being directed.

    注意力,以及它實際上被 導演:

  • People direct their focus all of the time but it's not always towards what they want.

    人們無時無刻不在引導自己的注意力 但並不總是朝著他們想要的方向發展。

  • Let's discuss some reasons why.

    我們來討論一下原因。

  • Some people will find it difficult to direct their focus because they lead a high stress

    有些人會覺得很難引導 他們的焦點,因為他們過著高壓力的生活

  • lifestyle.

    生活方式。

  • This is equivalent to the robot being in a burning building.

    這相當於機器人在 燃燒的建築。

  • It will enter into a state of generalized focus, determine an imminent threat, and begin

    它將進入一種普遍化的狀態。 焦點,確定迫在眉睫的威脅,並開始。

  • saving people or evacuating.

    救人或疏散。

  • It could not focus on creating more boxes amidst the chaos.

    它不能專注於創造更多的盒子 在混亂中。

  • It would be more pleasurable for it to save the people and itself.

    它將更愉快地保存。 的人和自己。

  • That's where it must direct its focus; that's the higher priority.

    這就是它必須關注的地方;這就是 較高的優先級。

  • I will argue that many of us are programmed in the same way.

    我想說的是,我們中的許多人都是被編程的 以同樣的方式。

  • We lose the ability to direct our focus to what we want - homework, for example - when

    我們失去了引導我們的注意力的能力 我們想要的東西--比如說作業--當。

  • our stress levels are very high.

    我們的壓力水準非常高。

  • In other words, high stress situations command our attention - like a black hole.

    換句話說,高壓力的情況下,命令 我們的注意力--就像一個黑洞。

  • They are high priority events and rightfully so.

    它們是高度優先的事件,理所當然 所以,

  • I think this is important to realize because some people need to deal with their high levels

    我認為這一點很重要,因為 有些人需要處理他們的高層次

  • of stress before they can focus on other tasks.

    的壓力,才能專注於其他任務。

  • Furthermore, I hope that it will encourage some compassion for those who are suffering.

    此外,我希望這將鼓勵 對那些受苦受難的人產生一些同情心。

  • Sometimes, the students who perform the best are the ones that are the most stress-free

    有時,表現最好的學生 是最沒有壓力的

  • and not the ones that are the most intelligent.

    而不是那些最聰明的人。

  • I believe it is also in our interest to help alleviate the suffering of the less fortunate

    我相信這也符合我們的利益。 扶危濟困

  • so that they may focus on non-emergencies, improve their situation, and contribute positively

    以便他們可以集中精力處理非緊急情況。 狀況,並作出積極貢獻

  • to society.

    對社會。

  • Directing our focus for extended periods of time is much easier when we enjoy the task

    長時間地引導我們的注意力。 時不我待

  • at hand.

    吃手。

  • Think about things you may enjoy doing such as: watching a movie at the theatre, playing

    想想你可能喜歡做的事情,比如 如:在影院看電影、玩耍。

  • video games, having a good conversation, making music, doing arts and crafts, or reading.

    視頻遊戲,有一個良好的對話,使 音樂,做藝術和手工,或閱讀。

  • Do you ever think about how easy it is to maintain a state of directed focus when doing

    你可曾想過這是多麼的簡單 凝神靜氣

  • these activities?

    這些活動?

  • This is likely due to the fact that we find these activities intrinsically pleasurable.

    這很可能是由於我們發現 這些活動本質上是快樂的。

  • It's not difficult to determine that a good conversation with a friend will be enjoyable

    不難確定,一個好的? 談笑風生

  • or that playing a good game will be pleasurable.

    或者說玩好遊戲會很開心。

  • We focus because we know that we will enter a pleasurable state; there is little to no

    我們專注是因為我們知道我們將進入 愉悅的狀態;幾乎沒有

  • uncertainty.

    不確定性;

  • I would now like to make a distinction between 2 kinds of pleasure: extrinsic and intrinsic.

    我現在要對以下兩種情況進行區分。 2種快樂:外在的和內在的。

  • Intrinsic: pleasure derived from an activity itself.

    內在的:從活動中獲得的快樂 本身。

  • Eg - a good conversation.

    Eg--一個很好的對話。

  • Extrinsic: doing an activity that leads to pleasure.

    外在:做一項活動,導致 樂趣。

  • Eg - working a job you hate for good money.

  • Activities that are extrinsically pleasurable are harder to focus on because the activity

    外在愉悅的活動 更加難以關注,因為活動

  • itself is not pleasurable.

    本身並不令人愉悅。

  • Not only do they not produce pleasurable states, it's often hard to determine whether they

    不僅不會產生愉悅的狀態。 往往很難確定他們是否

  • will lead to future states of pleasure.

    將導致未來的快樂狀態。

  • For example, let's say I work a job I hate and find it unpleasurable.

    例如,假設我從事一份我討厭的工作。 並覺得不快。

  • I also don't know if I'm going to get a raise, if that raise will bring me anymore

    我也不知道我是否會得到。 加薪,如果加薪能給我帶來更多的好處的話

  • pleasure, if I'll get a promotion, or if that promotion will bring me anymore pleasure.

    樂趣,如果我將得到提升,或者如果。 晉升會給我帶來更多的樂趣。

  • I originally took this job because it gave me the extrinsic pleasure of money.

    我最初接受這份工作是因為它給了我 我金錢的外在快樂。

  • Now, I'm more uncertain about the pleasure it will continue to produce for me.

    現在,我更不確定的樂趣 它將繼續為我生產。

  • This job will become very hard for me to focus on and, instead, I will begin to direct my

    這個工作會讓我很難集中精力的 而我將開始引導我的......"。

  • focus on activities that I know will produce pleasure such as texting or going on social

    專注於我知道會產生 樂趣,如發短信或上社交

  • media.

    襪子。

  • On the other hand, intrinsically pleasurable activities are much easier to focus on because,

    另一方面,內在的愉悅性。 活動更容易集中,因為。

  • again, there is no uncertainty about the pleasure they will bring.

    樂趣無邊 他們將帶來。

  • This example does not map nicely onto our robot analogy because it describes an action

    這個例子不能很好地映射到我們的 機器人類比,因為它描述的是一個動作

  • our robot would never take.

    我們的機器人永遠不會採取。

  • Our robot would never do activities that are extrinsically pleasurable.

    我們的機器人永遠不會做的活動,是 外在的愉悅。

  • It can only function by doing activities that are intrinsically pleasurable.

    它只有通過從事以下活動才能發揮作用 是內在的愉悅。

  • The last reason, I'd argue, is that many individuals have coded themselves to constantly

    最後一個原因,我想說的是,很多人的 個人已經給自己打上了密碼,以不斷

  • seek small short-term pleasures.

    追求短期的小享受。

  • This is equivalent to coding the robot such that it does not save itself, does not help

    這相當於對機器人進行編碼,如 它不拯救自己,不幫助自己。

  • anyone else, and never goes to get upgrades.

    任何人,也從不去升級。

  • It produces a consistent, predictable, and repeatable amount of pleasure over its life

    它產生了一個一致的、可預測的和 愉悅感

  • but it does not maximize its pleasure.

    但它並沒有最大限度地提高它的快樂。

  • It may be in a state of directed focus its whole life but to what end?

    它可能處於定向聚焦狀態其 一生,但目的是什麼?

  • Directed focus is a means to an end and not an end in itself.

    定向聚焦是達到目的的手段,而不是。 本身就是一個目的。

  • In our example, maximizing pleasure is the end goal and directed focus is the tool, or

    在我們的例子中,快樂最大化是 最終目標和定向重點是工具,或

  • means, to achieve it.

    手段,來實現它。

  • Now, how can we address all of the problems?

    現在,我們如何解決所有的問題?

  • Two out of the four problems were solved above which were: dealing with stress and doing

    以上四個問題中,有兩個問題得到了解決 其中:處理壓力和做

  • intrinsically valuable activities.

    內在價值的活動。

  • Let's discuss the other two.

    我們來討論一下另外兩個問題。

  • Habit #1: Abstaining from Short-Term Pleasure Seeking

    習慣1:戒除短期的快樂 尋找

  • The best way to change our code, arguably, is through our habits.

    可以說,這是改變我們代碼的最好方法。 是通過我們的習慣。

  • By cultivating the ability to abstain from short-term pleasure seeking, we can focus

    通過培養戒色的能力。 短期的快樂追求,我們可以專注於

  • on activities that produce more long-term pleasure.

    的活動,產生更多的長期效益 樂趣。

  • So, here are some practices that can help us build the habit of abstaining.

    所以,以下一些做法可以幫助你 我們要建立戒色的習慣。

  • Meditation allows one to embrace boredom and to not be bothered by it.

    冥想可以讓人擁抱無聊和。 以免被其困擾。

  • It trains the brain to not seek out immediate pleasure in boredom.

    它可以訓練大腦不尋求即時的。 以無聊為樂。

  • It allows the mind to stay calm when working on activities that require more patience to

    它可以讓工作時的頭腦保持冷靜 在需要更多耐心的活動上

  • produce pleasure.

    產生快樂。

  • I've talked about this one too many times already.

    這個我說了太多次了。 已經。

  • I have a video on it and discussed it in my podcast with Dr. Jubbal from Med School Insiders.

    我有一個關於它的視頻,並討論了它在我的 播客與Jubbal博士從醫學院內部人士。

  • You can check those out if you want to learn more and I'd also recommend reading Deep

    如果你想學習的話,可以去看看那些東西 更多,我還推薦閱讀《深

  • Work by Cal Newport.

    卡爾-紐波特的作品。

  • I've linked to all of these in the description.

    我已經在描述中鏈接到了所有這些。

  • This is the inverse of a to-do list.

    這就是待辦事項清單的反面。

  • Instead of telling you what to do for the day, it tells you what activities to abstain

    而不是告訴你該怎麼做才好。 它告訴你要節制什麼活動。

  • from.

    從:

  • The real difficulty is in adhering to this list.

    真正的困難是如何堅持這 列表:

  • However, if you keep it out and in front of you (by using a PostIt for example), it can

    然而,如果你把它放在外面和麵前 (例如,通過使用PostIt),它可以

  • be a great reminder to abstain from short-term pleasures.

    戒急用忍,戒急用忍。 樂趣。

  • But, there is a problem with abstaining.

    但是,棄權是有問題的。

  • Abstaining behaviors can be really powerful for training the brain but I think they also

    戒色行為真的很強大 訓練大腦,但我認為他們也

  • have to be met with some skepticism.

    不得不對其持懷疑態度。

  • Let's assume that doing an activity will not give me any pleasure for 80 years; I start

    我們假設做一個活動會 八十年來,我沒有得到任何快樂;我開始了。

  • doing it at the age of 10.But, when I hit 90 years of age, this activity will produce

    在10歲的時候,我就開始做了。 90歲,這項活動將產生

  • extreme amounts of net pleasure in my life.

    在我的生活中,極多的淨樂。

  • There is a big problem if I die before that.

    如果我在這之前死了,那就有大問題了。

  • While trying to maximize my pleasure, I died with an absolute minimum.

    當我想讓自己的快樂最大化時,我死了 以絕對的最低限度。

  • I call this the abstaining problem.

    我把這叫做棄權問題。

  • To avoid dying with a minimum of pleasure, it's important to inject a controlled amount

    為了避免以最低限度的快樂死去。 注射量的控制很重要

  • of short-term pleasures.

    的短期快樂。

  • Habit #2: Controlled Injection of Pleasure - Do Before You Die

    習慣2:有控制地注入快感。 - 死前要做的事

  • One of the most powerful ways to inject controlled pleasure into your life is to separate it

    最有力的方法之一是注入可控的 在你的生活中的樂趣是分離

  • into periods where you pursue long term pleasures and periods where you pursue short term pleasures.

    進入你追求長期快樂的時期 和你追求短期快樂的時期。

  • Here are some practices that can help with that.

    以下是一些做法,可以幫助 那。

  • Carefully select times in the day when you will check social media, watch TV, or play

    仔細選擇一天中的時間,當你 會看社交媒體、看電視或玩

  • video games.

    電子遊戲。

  • Choose what devices they will be on too.

    也要選擇他們會在什麼設備上。

  • Maybe you only check social media while you're on your desktop and you only play video games

    也許你只有在你工作的時候才會查看社交媒體。 在你的桌面上,你只玩視頻遊戲

  • on the living room TV which you have limited access to.

    客廳電視上,你有限制 獲得:

  • Be deliberate about when you engage in these short-term pleasures.

    慎重考慮你何時從事這些 短期的快樂。

  • Dictate when you use them; don't let them dictate you.

    叮囑你何時使用它們,不要讓它們 對你發號施令。

  • If you want to learn how I control social media you can watch my video on it which I've

    如果你想了解我是如何控制社交 你可以觀看我的視頻,我已經

  • linked to in the description.

    描述中所鏈接的。

  • Imagine these two scenarios: I tell you to run hard for 200m or I just tell you to run

    想象一下這兩個場景。我告訴你 要不就是叫你跑200米,要不就是叫你跑。

  • hard.

    難。

  • Your time would likely be faster in the former case because you know how long you'll have

    你的時間可能會更快,在前者 因為你知道你將會有多長的時間

  • to expend yourself for.

    為之耗費的。

  • In the latter example, you will likely preserve your energy because your don't know when

    在後一個例子中,您可能會保留 你的能量,因為你不知道什麼時候

  • I will tell you to stop.

    我會告訴你停止。

  • Likewise, it's a lot easier to direct focus when we know the bounds of when to start and

    同樣,引導焦點也會容易得多 當我們知道什麼時候開始的界限和

  • when to end.

    什麼時候結束。

  • Set a quitting time for each day, after which you will do no more work.

    設定每天的退出時間,過後 你將不會再做任何工作。

  • After the quitting time, there are no limits on your short term pleasures.

    戒除時間後,沒有限制。 在你的短期快樂上。

  • Before the quitting time, you have to limit them.

    在退出時間之前,你必須要限制好 他們。

  • A good way to balance short-term and long-term pleasures before your quitting time is to

    平衡短期和長期的好方法 戒菸前的樂趣是

  • structure periods of intense focus followed by periods of breaks.

    密集期 由休息期。

  • A common technique for this is the pomodoro technique.

    一個常見的技術是pomodoro。 技術。

  • Typically, the pomodoro technique entails someone working for 25 minutes followed by

    通常情況下,pomodoro技術包括 有人工作了25分鐘,然後

  • a 5 minute break.

    5分鐘的休息時間。

  • After 4 25 minute working sessions, they take a longer break of 30 minutes.

    在4次25分鐘的工作會議後,他們採取 30分鐘的較長休息時間。

  • In those break times, they can indulge in whatever short term pleasure they want.

    在這些休息時間裡,他們可以沉浸於 無論他們想要什麼短期的快樂。

  • During the periods of focus, they should do activities that produce long term pleasure.

    在重點時期,他們應該做到 產生長期快樂的活動。

  • This is a good way to balance both short-term and long-term pleasures on a daily basis.

    這是一個很好的平衡短期和 和長期樂趣的日常。

  • This one is a variation of thenot to-dolist.

    這個是 "不做 "的變種。 列表:

  • You write down a list of all the activities you can do in a day and then you prioritize

    你寫下所有活動的清單 你可以在一天內做,然後你的優先級。

  • them on a scale of 0-100.

    它們的等級為0-100。

  • Activities that receive a score of zero are activities that you shouldn't do.

    得分為零的活動為 你不應該做的活動。

  • All activities should add up to a total score of 100.

    所有活動加起來應該是一個總分 100的。

  • This can help you prioritize your time - like the robot.

    這可以幫助你確定時間的優先級--比如說 的機器人。

  • Everyone can determine their own percentages of how to spend their time but I like to follow

    每個人都可以確定自己的百分比 但我喜歡遵循以下的原則

  • an 80/20 rule.

    80/20規則。

  • 80% of my time should be spent on activities that produce long-term pleasure and 20% of

    我80%的時間應該花在活動上 產生長期的快樂和20%的

  • it should be spent on activities that produce short-term pleasure.

    應將其用於能夠產生 短期的快樂。

  • Like thenot to-dolist, it's a good idea to keep your priority list out in front

    就像 "不做 "清單一樣,它是一個很好的。 把你的優先級列表放在前面的想法

  • of you.

    你的。

  • It's also good practice to write a new one each day before you start working.

    寫一個新的也是很好的做法。 每天在你開始工作前。

  • Just to put it all together and to give you an example of how these tactics can be implemented,

    只是把所有的東西放在一起,並給你 如何實施這些策略的一個例子。

  • my day is structured like this: * 80% focused on long term activities like

    我的一天是這樣安排的。 *80%的精力放在長期活動上,比如

  • writing, animating, and going to the gym * 20% focused on short term pleasures.

    寫作,動畫,和去健身房。 * 20%專注於短期的快樂。

  • Right now, this mostly consists of reading.

    現在,這主要包括閱讀。

  • * I'll start writing or animating at 1PM and my quitting time is 10PM

    * 我將在下午1點開始寫作或製作動畫。 而我的下班時間是晚上10點

  • * I separate my work time using the standard Pomodoro blocks of 25 minutes, followed by

    * 我使用標準的工作時間來區分我的工作時間。 25分鐘的Pomodoro區塊,隨後

  • a 5 minute break, and a longer 30 minute break after every fourth Pomodoro

    5分鐘的休息時間,以及更長的30分鐘休息時間。 四次波莫多羅之後

  • In summary, keep yourself optimally pleasured in the short term with enough thought for

    總之,要讓自己保持最佳的愉悅狀態 短期內

  • the long term.

    長期來看,。

  • This is mainly done through the prioritization of activities that will maximize your net

    這主要是通過確定優先級 的活動,使您的淨收益最大化。

  • pleasure in life.

    生活中的樂趣。

  • That's the philosophy of focus laid out in this video.

    這就是闡述的聚焦哲學 在這個視頻中。

  • I'd like to close out with an amazing quote from Steve Jobs, may he RIP:

    最後,我想用一句驚人的話來結束我的發言。 來自喬布斯,願他安息。

  • People think focus means saying yes to the thing you've got to focus on.

    "人們認為專注意味著說好 你要關注的事情。

  • But that's not what it means at all.

    但這根本不是它的意思。

  • It means saying no to the hundred other good ideas that there are.

    這意味著對其他百般好的人說不 思想,有。

  • You have to pick carefully.

    你要仔細挑選。

  • I'm actually as proud of the things we haven't done as the things I have done.

    其實我也為我們沒有的事情感到驕傲。 所做的事情和我做的事情一樣。

  • Innovation is saying no

    創新是說不

  • to 1,000 things.”

    到一千件事"。

  • - Steve Jobs

    - 喬布斯

In a world that is growing in distraction, the ability to focus is becoming increasingly

在這個越來越分心的世界裡。 專注力越來越強

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