傳統的朝九晚五的工作日對於提高生產力來說結構不合理。 也許當大多數工作是體力勞動，但不是在我們現在生活的知識工作世界。
儘管基於人們的平庸表現、對興奮劑的依賴、缺乏參與度，以及大多數人討厭自己的工作這一事實，這一點可能是顯而易見的，但現在有大量的科學證據不容忽視。
The Myth of the 8 Hour Workday
8小時工作日的神話
The most productive countries in the world do not work 8 hours per day. Actually, the most productive countries have the shortest workdays.
世界上最有生產力的國家不是每天工作8小時。 實際上，生產力最高的國家工作日最短。
People in countries like Luxembourg are working approximately 30 hours per week (approximately 6 hours per day, 5 days per week) and making more money on average than people working longer workweeks.
在盧森堡這樣的國家，人們每週大約工作30小時(大約每天6小時，每週5天) ，平均比每週工作時間更長的人賺更多的錢。
This is the average person in those countries. But what about the super-productive?
這是這些國家的普通人，但是超級生產力怎麼辦？
Although Gary Vaynerchuck claims to work 20 hours per day, many “highly successful” people I know work between 3–6 hours per day.
儘管 Gary Vaynerchuck 聲稱每天工作20小時，但我認識的許多“非常成功”的人每天工作3-6小時。
It also depends on what you’re really trying to accomplish in your life. Gary Vaynerchuck wants to own the New York Jets. He’s also fine, apparently, not spending much time with his family.
這也取決於你在生活中真正想要實現的是什麼。 加里 · 韋納查克想擁有紐約噴氣機隊。 顯然，他也很好，沒有花太多時間陪家人。
And that’s completely fine. He’s clear on his priorities.
這完全沒問題，他很清楚自己的優先權。
However, you must also be clear on yours. If you’re like most people, you probably want to make a great income, doing work you love, that also provides lots of flexibility in your schedule.
然而，你也必須清楚自己的目標。 如果你像大多數人一樣，你可能想要一個很好的收入，做你喜歡的工作，這也為你的日程安排提供了很大的靈活性。
If that’s your goal, this post is for you.
如果這是你的目標，那麼這篇文章就是為你而寫的。
Quality Vs. Quantity
質量 vs 數量
“Wherever you are, make sure you’re there.” — Dan Sullivan
“無論你在哪裡，確保你在那裡。”——丹 · 沙利文
If you’re like most people, your workday is a blend of low-velocity work mixed with continual distraction (e.g., social media and email).
如果你和大多數人一樣，你的工作日是低速工作和持續分心的混合體(例如，社交媒體和電子郵件)。
Most people’s “working time” is not done at peak performance levels. When most people are working, they do so in a relaxed fashion. Makes sense, they have plenty of time to get it done.
大多數人的“工作時間”不是在最佳狀態下完成的。 當大多數人在工作時，他們以一種輕鬆的方式工作。 有道理，他們有足夠的時間來完成。
However, when you are results-oriented, rather than “being busy,” you’re 100 percent on when you’re working and 100 percent off when you’re not. Why do anything half-way? If you’re going to work, you’re going to work.
然而，當你以結果為導向，而不是“忙碌”的時候，你在工作的時候是100% ，不工作的時候是100% 。 為什麼要半途而廢呢？ 如果你要去工作，你就要去工作。
To get the best results in your fitness, research has found that shorter but more intensive exercise is more effective than longer drawn-out exercise.
研究發現，為了在你的健身中獲得最好的效果，短而強度更大的鍛鍊比長時間的鍛鍊更有效。
The concept is simple: Intensive activity followed by high quality rest and recovery.
這個概念很簡單: 集中的活動之後是高質量的休息和恢復。
Most of the growth actually comes during the recovery process. However, the only way to truly recover is by actually pushing yourself to exhaustion during the workout.
大部分的增長實際上來自於恢復過程。 然而，真正恢復的唯一方法是在鍛鍊過程中把自己逼到筋疲力盡。
The same concept applies to work. The best work happens in short intensive spurts. By short, I’m talking 1–3 hours. But this must be “Deep Work,” with no distractions, just like an intensive workout is non-stop. Interestingly, your best work — which for most people is thinking — will actually happen while you’re away from your work, “recovering.”
同樣的概念也適用於工作。 最好的工作發生在短時間的集中爆發。 簡而言之，我說的是1-3個小時。 但這必須是“深度工作” ，沒有任何干擾，就像高強度鍛鍊是不停歇的。 有趣的是，你最好的工作——對大多數人來說是這樣的——實際上會在你離開工作的時候發生，“恢復”
For best results: Spend 20% of your energy on your work and 80% of your energy on recovery and self-improvement. When you’re getting high quality recovery, you’re growing. When you’re continually honing your mental model, the quality and impact of your work continually increases. This is what psychologists call, “Deliberate Practice.” It’s not about doing more, but better training. It’s about being strategic and results-focused, not busyness-focused.
為了達到最好的效果: 把20% 的精力用在工作上，80% 的精力用在恢復和自我提升上。 當你得到高質量的恢復，你就在成長。 當你不斷磨練你的心智模型時，你工作的質量和影響力就會不斷提高。 這就是心理學家所說的“刻意練習” 這不是做更多的事情，而是更好的訓練。 這是關於戰略和結果的關注，而不是忙碌的關注。
In one study, only 16 percent of respondents reported getting creative insight while at work. Ideas generally came while the person was at home, in transportation, or during recreational activity. “The most creative ideas aren’t going to come while sitting in front of your monitor,” says Scott Birnbaum, a vice president of Samsung Semiconductor.
在一項研究中，只有16% 的受訪者表示在工作中獲得了創造性的見解。 想法通常是在人們在家裡、在交通工具上或者在休閒的時候產生的。 三星半導體副總裁斯科特•伯恩鮑姆(Scott Birnbaum)表示: “坐在顯示器前，最有創意的想法不會出現。”。
The reason for this is simple. When you’re working directly on a task, your mind is tightly focused on the problem at hand (i.e., direct reflection).Conversely, when you’re not working, your mind loosely wanders (i.e., indirect reflection).
原因很簡單。 當你直接處理一項任務時，你的大腦緊緊地集中在手頭的問題上(例如，直接思考)。 相反，當你不工作的時候，你的思想就會散漫(比如，間接反射)。
While driving or doing some other form of recreation, the external stimuli in your environment (like the buildings or other landscapes around you) subconsciously prompt memories and other thoughts. Because your mind is wandering both contextually (on different subjects) and temporally between past, present, and future, your brain will make distant and distinct connections related to the problem you’re trying to solve (eureka!).
當你開車或者做其他形式的娛樂活動時，你周圍環境中的外部刺激(比如建築物或者其他景觀)會潛意識地激發你的記憶和其他想法。 因為你的思維是處於不同的環境(不同的主題)和過去、現在和未來之間的時間狀態，你的大腦將會與你試圖解決的問題產生遙遠而獨特的聯繫(我發現了!) .
Creativity, after all, is making connections between different parts of the brain. Ideation and inspiration is a process you can perfect.
畢竟，創造力是大腦不同部分之間的聯繫。 思維和靈感是一個你可以完善的過程。
Case in point: when you’re working, be at work. When you’re not working, stop working. By taking your mind off work and actually recovering, you’ll get creative breakthroughs related to your work.
舉個例子: 當你在工作的時候，你就在工作。 當你不工作的時候，停止工作。 通過把你的注意力從工作中移開並真正的恢復，你將在工作中獲得創造性的突破。
Your First Three Hours Will Make or Break You
頭三個小時會成就你，也會毀掉你
According to psychologist Ron Friedman, the first three hours of your day are your most precious for maximized productivity.
根據心理學家羅恩 · 弗裡德曼的說法，一天的前三個小時是你最寶貴的時間，可以最大限度地提高工作效率。
“Typically, we have a window of about three hours where we’re really, really focused. We’re able to have some strong contributions in terms of planning, in terms of thinking, in terms of speaking well,” Friedman told Harvard Business Review.
“通常情況下，我們有大約三個小時的時間來集中精力。 弗裡德曼告訴《哈佛商業評論》 : “我們能夠在規劃、思考和演講方面做出一些重大貢獻。”。
This makes sense on several levels. Let’s start with sleep. Research confirms the brain, specifically the prefrontal cortex, is most active and readily creative immediately following sleep. Your subconscious mind has been loosely mind-wandering while you slept, making contextual and temporal connections.
這在幾個層面上都是有意義的。 讓我們從睡眠開始。 研究證實，大腦，特別是腦前額葉外皮，在睡眠之後是最活躍和最有創造力的。 當你睡覺時，你的潛意識一直在鬆散地走神，建立情境和時間的聯繫。
So, immediately following sleep, your mind is most readily active to do thoughtful work.
所以，在睡眠之後，你的大腦會立刻活躍起來做一些有思想的工作。
So, your brain is most attuned first thing in the morning, and so are your energy levels. Consequently, the best time to do your best work is during the first three hours of your day.
所以，你的大腦在早上的第一件事情是最協調的，你的能量水平也是如此。 因此，最好的時間做你最好的工作是在頭三個小時你的一天。
I used to exercise first thing in the morning. Not anymore. I’ve found that exercising first thing in the morning actually sucks my energy, leaving me with less than I started.
我習慣早晨第一件事就是鍛鍊身體。 現在不是了。 我發現早晨第一件事就是鍛鍊會消耗我的能量，使我的能量比開始時少。
Lately, I’ve been waking up at 6AM, driving to my school and walking to the library I work in. While walking from my car to the library, I drink a 250 calorie plant-based protein shake (approximately 30 grams of protein).
最近，我總是早上6點起床，開車去學校，步行去我工作的圖書館。 當我從車裡走到圖書館的時候，我喝了250卡路里的植物性蛋白質奶昔(大約30克蛋白質)。
Donald Layman, professor emeritus of nutrition at the University of Illinois, recommends consuming at least 30 grams of protein for breakfast. Similarly, Tim Ferriss, in his book, The 4-Hour Body, also recommends 30 grams of protein 30 minutes after awaking.
名譽教授伊利諾伊大學厄巴納-香檳分校營養學家 Donald Layman 建議早餐至少攝入30克蛋白質。 同樣，蒂姆 · 費里斯在他的書《4小時的身體》中，也建議在醒後30分鐘攝入30克蛋白質。
Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevent spikes in hunger.
富含蛋白質的食物比其他食物保持飽腹感的時間更長，因為它們離開胃部的時間更長。 此外，蛋白質還能保持血糖水平穩定，防止飢餓感激增。
I get to the library and all set-up by around 6:30AM. I spend a few minutes in prayer and meditation, followed by a 5–10 minute session in my journal. The purpose of this journal session is get clarity and focus for my day.
我在早上6:30左右到達圖書館，準備就緒。 我會花幾分鐘時間祈禱和冥想，然後在日記中記錄5-10分鐘的時間。 這個日記會議的目的是讓我的一天變得清晰和專注。
Journaling about your dreams is one of the fastest ways into a peak state.
記錄你的夢想是進入巔峰狀態的最快方法之一。
So I write down my big picture goals and my objectives for that particular day. I then write down anything that comes to my mind. Often, it relates to people I need to contact, or ideas related to a project I’m working on. I purposefully keep this journal session short and focused.
所以我寫下了我的宏偉目標和那一天的目標。 然後我會寫下任何我想到的東西。 通常，它與我需要聯繫的人有關，或者與我正在做的項目有關的想法。 我有目的地讓這個日記會議簡短而專注。
By 6:45, I’m set to work on whatever project I’m working on, whether that’s writing a book or an article, working on a research paper for my doctoral research, creating an online course, etc.
到6:45，我開始著手我正在做的任何項目，不管是寫一本書還是一篇文章，為我的博士研究寫一篇研究論文，開設一門在線課程，等等。
Starting work this early may seem crazy to you, but I’ve been shocked by how easy it is to work for 2–5 hours straight without distractions. My mind is laser at this time of day. And I don’t rely on any stimulants at all.
這麼早就開始工作對你來說可能很瘋狂，但是我很驚訝連續工作2-5個小時卻沒有任何干擾是多麼容易。 每天這個時候，我的腦子就像激光一樣。 我根本不依賴任何興奮劑。
Between 11AM–noon, my mind is ready for a break, so that’s when I do my workout. Research confirms that you workout better with food in your system. Consequently, my workouts are now a lot more productive and powerful than they were when I was exercising immediately following sleep.
在上午11點到中午之間，我的大腦已經準備好休息了，所以那是我鍛鍊的時間。 研究證實，你的運動系統中的食物更好。 因此，現在我的鍛鍊比起我剛睡醒就開始鍛鍊的時候更有效率和力量。
After the workout, which is a great mental break, you should be fine to work a few more hours, if needed.
鍛鍊之後，這是一個很好的精神休息，如果需要的話，你應該可以多工作幾個小時。
If your 3–5 hours before your workout were focused, you could probably be done for the day.
如果你在鍛鍊之前的3-5個小時是專注的，那麼你今天就可以完成了。
Protect Your Mornings
保護你的早晨
I understand that this schedule will not work for everyone. There are single-parents with kids who simply can’t do something like this.
我知道這個時間表不適合每個人。 有些單身父母的孩子就是不能做這樣的事情。
We all need to work within the constraints of our unique contexts. However, if you work best in the morning, you gotta find a way to make it happen.This may require waking up a few extra hours earlier than you’re used to and taking a nap during the afternoon.
我們都需要在我們獨特的環境的約束下工作。 然而，如果你在早上工作得最好，你必須找到一種方法讓它發生。 這可能需要你比平時早起幾個小時，然後在下午小睡一會兒。
Or, it may require you to simply focus hardcore the moment you get to work.A common strategy for this is known as the “90–90–1” rule, where you spend the first 90 minutes of your workday on your #1 priority. I’m certain this isn’t checking your email or social media.
或者，它可能要求你在開始工作的那一刻簡單地集中精力。這個常見的策略被稱為“90-90-1”規則，你把工作日的頭90分鐘花在你的第一優先事項上。 我敢肯定這不是在查看你的電子郵件或社交媒體。
Whatever your situation, protect your mornings!
無論你的情況如何，保護你的早晨！
I’m blown away by how many people schedule things like meetings in the mornings. Nothing could be worse for peak performance and creativity.
有那麼多人在早上安排會議之類的事情，這讓我大吃一驚。 沒有什麼比巔峰表現和創造力更糟糕的了。
Schedule all of your meetings for the afternoon, after lunch.
把你所有的會議都安排在下午，午飯後。
Don’t check your social media or email until after your 3 hours of deep work. Your morning time should be spent on output, not input.
不要查看你的社交媒體或電子郵件，直到你完成3個小時的深入工作。 你早上的時間應該花在輸出上，而不是輸入上。
If you don’t protect your mornings, a million different things will take up your time. Other people will only respect you as much as you respect yourself.
如果你不保護你的早晨，一百萬件不同的事情會佔用你的時間。 其他人只會像你尊重自己一樣尊重你。
Protecting your mornings means you are literally unreachable during certain hours. Only in case of serious emergency can you be summoned from your focus-cave.
保護你的早晨意味著你在特定的時間裡是無法被聯繫到的。 只有在非常緊急的情況下，你才能被召喚出你的焦點洞穴。
Mind-Body Connection
身心聯繫
What you do outside work is just as significant for your work-productivity as what you do while you’re working.
你在工作之外所做的事情對你的工作效率和你在工作時所做的事情一樣重要。
A March 2016 study in the online issue of Neurology found that regular exercise can slow brain aging by as much as 10 years. Loads of other research has found that people who regularly exercise are more productive at work. Your brain is, after all, part of your body. If your body is healthier, it makes sense that your brain would operate better.
2016年3月《神經病學》在線版上的一項研究發現，經常鍛鍊可以延緩大腦衰老長達10年之久。 大量的其他研究發現，經常鍛鍊的人工作效率更高。 畢竟，大腦是你身體的一部分。 如果你的身體更健康，那麼你的大腦就會運轉得更好。
If you want to operate at your highest level, you need to take a holistic approach to life. You are a system. When you change a part of any system, you simultaneously change the whole. Improve one area of your life, all other areas improve in a virtuous cycle. This is the butterfly effect in action and the basis of the book, The Power of Habit, which shows that by integrating one “keystone habit,” like exercise or reading, that the positivity of that one habits ripples into all other areas of your life, eventually transforming your whole life.
如果你想在你的最高層次運作，你需要對生活採取全面的方法。 你是一個系統。 當你改變任何系統的一部分時，你同時改變了整體。 改善你生活中的一個方面，所有其他方面都會在良性循環中得到改善。 這就是行動中的蝴蝶效應，也是《習慣的力量》一書的基礎。該書表明，通過整合一個“關鍵習慣” ，比如鍛鍊或閱讀，一個習慣的積極性會影響到你生活的其他方面，最終改變你的整個生活。
Consequently, the types of foods you eat, and when you eat them, determine your ability to focus at work. Your ability to sleep well (by the way, it’s easy to sleep well when you get up early and work hard) is also essential to peak-performance. Rather than managing your time, then, you should really be focused on managing your energy. Your work schedule should be scheduled around when you work best, not around social norms and expectations.
因此，你吃的食物種類，以及你什麼時候吃它們，決定了你在工作中集中注意力的能力。 你擁有良好睡眠的能力(順便說一句，當你早起努力工作的時候，你很容易就能睡個好覺)也是你達到巔峰狀態的必要條件。 那麼，與其管理你的時間，你真的應該專注於管理你的精力。 你的工作時間表應該安排在你工作最好的時候，而不是社會規範和期望。
Don’t Forget to Psychologically Detach and Play
不要忘記心理上的分離和玩耍
Research in several fields has found that recovery from work is a necessity for staying energetic, engaged, and healthy when facing job demands.
多個領域的研究發現，在面對工作需求時，從工作中恢復是保持精力充沛、積極投入和健康的必要條件。
“Recovery” is the process of reducing or eliminating physical and psychological strain/stress caused by work.
”恢復”是指減輕或消除工作所造成的身心壓力的過程。
One particular recovery strategy that is getting lots of attention in recent research is called “psychological detachment from work.” True psychological detachment occurs when you completely refrain from work-related activities and thoughts during non-work time.
在最近的研究中受到廣泛關注的一種特殊的恢復策略被稱為“從工作中脫離出來的心理” 當你在非工作時間完全避免與工作相關的活動和思想時，真正的心理脫離就發生了。
Proper detachment/recovery from work is essential for physical and psychological health, in addition to engaged and productive work. Yet, few people do it. Most people are always “available” to their email and work. Millennials are the worst, often wearing the openness to work “whenever” as a badge of honor. It’s not a badge of honor.
除了忙碌和富有成效的工作之外，適當地從工作中分離 / 恢復對身心健康是必不可少的。 然而，很少有人這樣做。 大多數人總是“可用”他們的電子郵件和工作。 千禧一代是最糟糕的，他們經常把“無論何時”開放地工作作為榮譽徽章。 這不是榮譽勳章。
Research has found that people who psychologically detach from work experience:
研究發現，那些在心理上脫離工作經驗的人:
- Less work-related fatigue and procrastination 減少工作疲勞和拖延
- Far greater engagement 更大的參與度 at work, which is defined as vigor, dedication, and absorption (i.e., “flow”) 在工作中，這被定義為活力、奉獻和專注(即“流動”)
- Greater work-life balance, 更好地平衡工作和生活, which directly 它直接relates to quality of life 與生活質量有關
- Greater marital satisfaction 更高的婚姻滿意度
- Greater mental health 更好的心理健康
When you’re at work, be fully absorbed. When it’s time to call it a day, completely detach yourself from work and become absorbed in the other areas of your life.
當你工作的時候，全神貫注。 當一天結束的時候，完全把自己從工作中分離出來，全神貫注於生活的其他方面。
If you don’t detach, you’ll never fully be present or engaged at work or at home. You’ll be under constant strain, even if minimally. Your sleep will suffer. Your relationships will be shallow. Your life will not be happy.
如果你不與他人保持距離，你將永遠無法全身心投入到工作或家庭中。 你將處於持續的壓力之下，即使是最小的壓力。 你的睡眠會受到影響。 你的人際關係會很膚淺。 你的生活不會幸福。
Not only that, but lots of science has found play to be extremely important for productivity and creativity. Just like your body needs a reset, which you can get through fasting, you also need to reset from work in order to do your best work. Thus, you need to step away from work and dive into other beautiful areas of your life. For me, that’s goofing off with my kids.
不僅如此，許多科學已經發現玩耍對生產力和創造力極其重要。 就像你的身體需要一個重置，你可以通過禁食，你也需要從工作中重置，以做你最好的工作。 因此，你需要遠離工作，投入到生活中其他美好的領域。 對我來說，這就是和我的孩子們混日子。
Stuart Brown, founder of the National Institute for Play, has studied the “Play Histories” of over six thousand people and concludes playing can radically improve everything — from personal well-being to relationships to learning to an organization’s potential to innovate. As Greg McKeown explains, “Very successful people see play as essential for creativity.”
美國國家遊戲研究所(National Institute for Play)創始人斯圖爾特•布朗(Stuart Brown)研究了6000多人的“遊戲歷史” ，得出結論認為，遊戲可以從根本上改善一切——從個人幸福感到人際關係，再到學習，再到組織。 正如 Greg McKeown 解釋的那樣，“非常成功的人認為玩耍對於創造力至關重要。”
In his TED talk, Brown said, “Play leads to brain plasticity, adaptability, and creativity… Nothing fires up the brain like play.” There is a burgeoning body of literature highlighting the extensive cognitive and social benefits of play, including:
在他的 TED 演講中，布朗說: “玩耍可以激發大腦的可塑性、適應性和創造力... ... 沒有什麼比玩耍更能激發大腦了。” 有一批新興的文學作品強調玩耍的廣泛的認知和社會效益，其中包括:
Cognitive
認知
- Enhanced memory and focus 增強記憶力和注意力
- Improved language learning skills 提高語言學習技能
- Creative problem solving 創造性地解決問題
- Improved mathematics skills 提高數學技能
- Increased ability to self-regulate, an essential component of 自我調節能力的增強，這是motivation and goal achievement 動機和目標的實現
Social
社交
- Cooperation 合作
- Team work 團隊合作
- Conflict resolution 解決衝突
- Leadership skill development 領導技巧發展
- Control of impulses and aggressive behavior 控制衝動和攻擊行為
Having a balanced-life is key to peak performance. In the Tao Te Ching, it explains that being too much yin or too much yang leads to extremes and being wasteful with your resources (like time). The goal is to be in the center, balanced.
擁有一個平衡的生活是達到最佳表現的關鍵。 在《道德經》中，它解釋了太多的陰或太多的陽會導致極端和浪費你的資源(如時間)。 我們的目標是成為中心，保持平衡。
Listen to 傾聽Brain Music 大腦音樂 or Songs on Repeat 或者重複的歌曲
In her book, On Repeat: How Music Plays the Mind, psychologist Elizabeth Hellmuth Margulis explains why listening to music on repeat improves focus. When you’re listening to a song on repeat, you tend to dissolve into the song, which blocks out mind wandering (let your mind wander while you’re away from work!).
心理學家伊麗莎白 · 赫爾穆特 · 馬古利斯在她的書《重複: 音樂如何影響思維》中解釋了為什麼重複聽音樂可以提高注意力。 當你重複聽一首歌的時候，你傾向於沉浸在這首歌裡，這樣就會阻止你的思緒遊蕩(當你不在工作的時候，讓你的思緒遊蕩吧!) .
Wordpress founder, Matt Mullenweg, listens to one single song on repeat to get into flow. So do authors Ryan Holiday and Tim Ferriss, and many others.
創始人 Matt Mullenweg 通過重複聽一首單曲來進入狀態。 作者 Ryan Holiday 和 Tim Ferriss 以及其他許多人也是如此。
Give it a try.
試一試吧。
