【时间管理】与其浪费夜晚，不如做这5件事 · 高效晚间习惯
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | If you live to be 80, | 如果你活到80岁 |
| 0:01 | you'll have about 22,000 evenings as an adult. | 你成年后会有两万两千个晚上 |
| 0:06 | That is your entire allotment. | 这就是你的全部拨款。 |
| 0:09 | The question is, what do you do with them? | 问题是,你对他们做了什么? |
| 0:11 | Your evenings decide what kind of life you wake up to. | 你的晚上决定你醒来要过什么样的生活 |
| 0:15 | But most ambitious people are wasting time. | 但大多数野心家都在浪费时间 |
| 0:18 | For those of you who are new here, | 你们这些新来的 |
| 0:20 | I have been a CEO, investor, board member | 我曾经是首席执行官 投资人 董事会成员 |
| 0:23 | in tech companies that generated billions in value. | 在技术公司 产生数十亿的价值。 |
| 0:26 | I wanna show you a system | 我想给你看一个系统 |
展开字幕全文（326 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | If you live to be 80, | 如果你活到80岁 |
| 2 | you'll have about 22,000 evenings as an adult. | 你成年后会有两万两千个晚上 |
| 3 | That is your entire allotment. | 这就是你的全部拨款。 |
| 4 | The question is, what do you do with them? | 问题是,你对他们做了什么? |
| 5 | Your evenings decide what kind of life you wake up to. | 你的晚上决定你醒来要过什么样的生活 |
| 6 | But most ambitious people are wasting time. | 但大多数野心家都在浪费时间 |
| 7 | For those of you who are new here, | 你们这些新来的 |
| 8 | I have been a CEO, investor, board member | 我曾经是首席执行官 投资人 董事会成员 |
| 9 | in tech companies that generated billions in value. | 在技术公司 产生数十亿的价值。 |
| 10 | I wanna show you a system | 我想给你看一个系统 |
| 11 | that helps you stop wasting your evenings and weekends | 帮助你不再浪费你的夜晚和周末 |
| 12 | and make time for everything. | 并给一切时间。 |
| 13 | By the end, you'll know how to achieve more | 到最后,你会知道如何实现更多 |
| 14 | out of one well-run week than most people get out of a year. | 比大多数人的一年还多 |
| 15 | The most important number in your bank account | 您银行账户中最重要的号码 |
| 16 | is not on your bank statement. | 银行对账单上没有 |
| 17 | It's the number 1,437. | 这是1437号。 |
| 18 | That's the number of free or leisure hours | 这就是免费或休闲时间的数量 |
| 19 | a full-time worker in America gets every year. | 美国每年都有全职工人 |
| 20 | That's according to BLS. | 这是根据BLS。 |
| 21 | You get about 3.18 hours per weekday | 你每星期约得到3.18小时 |
| 22 | and 5.8 hours per weekend or holiday. | 每周末或假日5.8小时。 |
| 23 | And this is what's surprising. | 这是令人惊讶的。 |
| 24 | The average worker puts in about 45 work weeks a year. | 平均每名工人每年工作约45周。 |
| 25 | And if you add up all your free time, | 如果你把空闲时间加起来 |
| 26 | it's almost 36 work weeks every year. | 每年将近36个工作周。 |
| 27 | So your after work hours are not some tiny leftover. | 所以你的下班时间可不是什么小剩菜 |
| 28 | They're almost another career hiding inside your year. | 他们几乎是另一种职业生涯 隐藏在你的一年。 |
| 29 | But those hidden hours | 但那些隐藏的时间 |
| 30 | do not automatically become a better life, right? | 不要自动变成更好的生活,对不对? |
| 31 | They arrive with hope | 他们满怀希望地来了 |
| 32 | and they often end with a quiet shame | 他们常常以沉默的耻辱结束 |
| 33 | of knowing that you had time, | 知道你有时间, |
| 34 | but you did not really have control over it. | 但你并没有真正控制它。 |
| 35 | That is why attention matters. | 这就是为什么注意力很重要。 |
| 36 | You own your time only when you own your attention. | 你拥有你的时间 只有当你拥有你的注意力。 |
| 37 | During the day, your role gives you guardrails. | 白天,你的角色给你护栏。 |
| 38 | From nine to five, you have a calendar, | 从9到5,你有日历, |
| 39 | you have a team, you have a job, you have a role. | 你有团队,有工作,有角色 |
| 40 | And all of that constantly tell you | 所有这一切总是告诉你 |
| 41 | how to manage your attention and your time. | 如何管理你的注意力和时间。 |
| 42 | Then comes the evening and those guardrails disappear. | 然后晚上,那些护栏消失了。 |
| 43 | Now you're free, but is your attention actually free? | 现在你自由了 但你的注意力真的自由了吗? |
| 44 | The phrase free time makes us think these hours | 闲暇时间让我们觉得这些小时 |
| 45 | cost nothing, but every hour has an opportunity cost. | 但每个小时都有机会 |
| 46 | So the best way to think about your evening | 所以,最好的办法 想到你的夜晚 |
| 47 | is like a bank account. | 就像一个银行账户。 |
| 48 | Some hours are deposits and some hours are withdrawals. | 有些小时是存款,有些小时是提款。 |
| 49 | Sleep, creative work, time spent with your loved ones, | 睡觉 创造力 和亲人一起度过时光 |
| 50 | all a great deposit. | 都是一笔大存款 |
| 51 | What if you have doom scrolling, social media, withdrawal? | 如果你有末日卷轴 社交媒体 退出呢? |
| 52 | But what if you have had a rough day and you need to unwind? | 但如果你今天很辛苦 需要放松一下怎么办? |
| 53 | If all you wanna do is binge watch Grey's Anatomy | 如果你只想看Grey的解剖学 |
| 54 | or Bridgerton, are you withdrawing from your bank account? | 还是布里奇顿 你要从你的银行账户上提款? |
| 55 | And sure, sometimes you have to unwind and be a total zombie, | 当然,有时你必须解开风波 成为一个完全僵尸, |
| 56 | but here's the trap. | 但这里的陷阱。 |
| 57 | There is a research from the Journal | 《日刊》有一份研究 |
| 58 | of Applied Psychology paper called, | 应用心理学论文, |
| 59 | Did You Have a Nice Evening? | 晚上过得好吗? |
| 60 | They found that relaxing and recovery are not the same. | 他们发现放松和康复是不一样的。 |
| 61 | If you had a stressful day, it's better to choose | 如果你今天压力太大,最好选择 |
| 62 | a form of recovery that changes your state. | 一种会改变你状态的恢复方式 |
| 63 | Cook something or practice music, | 做点什么或者练习音乐, |
| 64 | read 10 pages of a book, go for a walk. | 读十页的书,去散步。 |
| 65 | That is a deposit. | 这是押金。 |
| 66 | And the debt in the bank account is a little more subtle. | 而银行账户中的债务则略微微妙. |
| 67 | When I work late at night, | 我深夜工作时 |
| 68 | I feel like I have to squeeze everything I can | 我觉得我不得不挤压一切我能 |
| 69 | out of the last few hours of the day. | 在最后几个小时里 |
| 70 | The house is quiet, nobody is interrupting me. | 房子很安静 没人打扰我 |
| 71 | I have focus, I have momentum. | 我有专注,有动力 |
| 72 | I stay up late, really late. | 我熬夜,真的迟到 |
| 73 | And the next morning, I pay for it. | 第二天早上 我付了钱 |
| 74 | That is my ambition turning into a debt. | 这是我的野心变成债务。 |
| 75 | The first action item is pretty straightforward. | 第一个动作项目相当直截了当。 |
| 76 | Audit your evening bank account. | 审计你的晚上银行账户。 |
| 77 | Make a list of your deposits, your withdrawals, your debts. | 列出你的存款 提款 债务 |
| 78 | Because just like a bank account, | 因为就像一个银行账户, |
| 79 | if your deposits exceed your withdrawals over time, | 如果你的存款超过你的提款时间, |
| 80 | you keep growing and compounding. | 你继续生长 和复合。 |
| 81 | The real question is if your evening | 真正的问题是,如果你的夜晚 |
| 82 | is a hidden bank account, | 是一个隐藏的银行账户, |
| 83 | what is the best way to invest in it? | 投资的最佳方式是什么? |
| 84 | How do you decide whether tonight should be about work, | 你如何决定今晚是不是关于工作, |
| 85 | about rest, about family, about learning, | 关于休息,关于家庭,关于学习, |
| 86 | or just about shutting down? | 还是要关门? |
| 87 | You need a decisioning framework. | 你需要一个决策框架。 |
| 88 | I call it the 3C framework. | 我称之为3C框架。 |
| 89 | Clock, compass, and climate. | 时钟、指南针和气候 |
| 90 | Clock is about what kind of work fits your biology. | 时间是什么样的工作适合你的生物学。 |
| 91 | Compass, which accounts need funding. | Compass,它的账户需要资金。 |
| 92 | Your physical body or your emotional bonds | 你的身体或情感纽带 |
| 93 | or your big career bets. | 或者你的职业大赌注。 |
| 94 | And the climate, what zone you're in. | 和气候,你所在的区域。 |
| 95 | All of those things will change | 所有这些事情都会改变 |
| 96 | the way you think about your evening. | 你对晚上的思考方式 |
| 97 | Let's start with the first C, clock. | 我们从第一个C,钟开始 |
| 98 | Are you a morning person or a night owl? | 你是早上的人还是夜猫子? |
| 99 | Waking up at 5 a.m. alone does not make you a great leader. | 光是早上5点醒来 并不能让你成为伟大的领袖 |
| 100 | Tim Cook used to wake up at 4 a.m. every morning. | 蒂姆·库克经常在每天早上4点醒来. |
| 101 | And Barack Obama and Winston Churchill | 还有巴拉克·奥巴马和温斯顿·丘吉尔 |
| 102 | were famously night owls who stayed up way past midnight. | 是著名的夜猫头鹰 午夜过夜 |
| 103 | Your best hour is not the hour some billionaire | 你最好的时光不是亿万富翁的时光 |
| 104 | or a YouTuber tells you to use. | 或者一个YouTuber让你使用的 |
| 105 | It depends on what your chronotype is. | 这取决于你的染色体是什么。 |
| 106 | A chronotype is basically your biological rhythm. | 染色体是你们的生理节奏 |
| 107 | Some people naturally come alive early in the morning. | 有些人在清晨自然会活着 |
| 108 | Some people, like me, come alive later. | 有些人,像我一样,晚点活着过来 |
| 109 | Some people are somewhere in the middle. | 有些人在中间 |
| 110 | The point is to know when your brain actually works best. | 重点是要知道你的大脑什么时候能发挥最大作用。 |
| 111 | If your best hour is 1 a.m., use it. | 如果你的最好时间是凌晨1点,请使用它。 |
| 112 | But only if your life lets you protect the sleep | 但只有你的生命让你能保住睡眠 |
| 113 | on the other side. | 在另一边。 |
| 114 | Chronotype is not a permission to steal from tomorrow. | 车型不是明天允许偷的 |
| 115 | It's a permission to stop following someone else's clock. | 允许停止跟随别人的时钟. |
| 116 | I know of plenty of night owls | 我知道很多夜猫子 |
| 117 | who work late and sleep late. | 他们工作很晚,睡觉很晚。 |
| 118 | That's why advice like just go to bed early | 所以建议早点睡觉 |
| 119 | or wake up early is useless to many of us. | 或者早起对我们来说是没用的 |
| 120 | The lesson is stop borrowing from someone else's biology. | 教训是停止向别人的生物学借钱. |
| 121 | Mash the work to your clock. | 把工作放到你的钟上 |
| 122 | Ask yourself, what are the hours when you're the sharpest? | 问自己,最锋利的时候是什么时候? |
| 123 | Use that for precision work. | 用它来做精确的工作。 |
| 124 | What are the hours when your brain is more uninhibited | 大脑更无阻时是什么时间 |
| 125 | and open to associative thinking? | 并允许联合思考? |
| 126 | Use those hours for imagination. | 利用这些时间来想象 |
| 127 | What are the hours where you are completely tired | 什么时候你完全累了 |
| 128 | and depleted? | 和耗尽? |
| 129 | Use them for closure and recovery. | 用它们来关闭和恢复。 |
| 130 | In terms of action items, | 在行动项目方面, |
| 131 | you don't have to do much except reflect. | 除了反射,你不用做太多事 |
| 132 | You probably already know more than you think. | 你可能已经知道的比你想象的多 |
| 133 | You know what your chronotype is. | 你知道你的染色体是什么吗? |
| 134 | When do you usually make clear decisions, clean decisions? | 你通常什么时候做清楚的决定,干净的决定? |
| 135 | And when do you get your best ideas? | 你什么时候才有好点子? |
| 136 | And when do you start making dumb mistakes? | 你什么时候开始犯愚蠢的错误? |
| 137 | That's your clock. | 这是你的钟。 |
| 138 | And as long as you're not asking your tired brain | 只要你不问你疲倦的大脑 |
| 139 | to do your sharpest thinking, you'll be fine. | 做你最敏锐的思考, 你会没事的。 |
| 140 | And remember, at night, when you get that second win, | 记住,晚上,当你拿到第二场胜利, |
| 141 | don't mistake treating it like a second day. | 别把事情当成第二天处理 |
| 142 | And now get to the second C in the framework, your compass. | 现在进入第二个C,你的指南针。 |
| 143 | When I was young, my first job was in Boston | 当我年轻的时候,我第一次工作是在波士顿 |
| 144 | and it was in a very small, dark, dingy little room | 它在一个非常小, 黑暗,丁基小房间 |
| 145 | full of cables and servers and hardware and computer parts | 充斥电缆和服务器以及硬件和计算机部件 |
| 146 | and three other guys who were as unhappy as they were stuck. | 和另外三个家伙 他们不开心 因为他们被卡住了。 |
| 147 | I was working as a help desk person. | 我是做服务台的 |
| 148 | But for me, that room was such a gift | 但对我来说,那间房真有天赋 |
| 149 | because I didn't come from tech. | 因为我不是来自科技。 |
| 150 | So on evenings and weekends, | 因此,在晚上和周末, |
| 151 | I studied everything I could about technology, | 我研究了所有关于科技的知识 |
| 152 | the operating systems, networking protocols, | 操作系统 网络协议 |
| 153 | programming languages, anything. | 编程语言,任何东西。 |
| 154 | And I read everything about communications and collaborations | 我读了所有关于通讯和协作的内容 |
| 155 | and soft skills and hard skills. | 和柔软的技巧和坚硬的技巧。 |
| 156 | I would reach out to senior leaders of the company | 我会联系公司高层领导 |
| 157 | and say, hey, do you have any extra projects that I can take? | 说,嘿,你有什么额外项目 我可以做? |
| 158 | And I would do it after hours. | 我会在几个小时后完成的 |
| 159 | One of those leaders was the EVP of Advanced Technologies. | 其中之一是先进技术的EVP。 |
| 160 | His name was Dr. Paul Abramson and he had two PhDs from MIT. | 他叫保罗·阿布拉姆森博士 他有两个麻省理工的博士学位 |
| 161 | For some reason, he took a liking to me | 因为某种原因,他喜欢我 |
| 162 | and he became one of my earliest mentors | 他成为我最早的导师之一 |
| 163 | in corporate America. | 在公司美国。 |
| 164 | When I applied to MIT, | 当我申请麻省理工时 |
| 165 | he wrote a wonderful recommendation letter for me | 他给我写了一封很棒的推荐信 |
| 166 | and he even guided me through the application process. | 他甚至引导我通过申请程序。 |
| 167 | Now, looking back, I can see it now | 现在,回头看,我看得出来 |
| 168 | that my future was built very quietly | 我的未来非常安静 |
| 169 | one evening and one weekend at a time. | 一个晚上一个周末 |
| 170 | But let me be honest about this too, | 但让我也说实话 |
| 171 | that it worked because at that point of my life, | 因为它的工作,因为 在我生命的那一刻, |
| 172 | I was single, I had very few obligations outside of work. | 我单身,除了工作,我几乎没有义务 |
| 173 | Two of my best friends were buried in medical school | 我两个最好的朋友被埋在医学院 |
| 174 | and neuroscience. | 还有神经科学 |
| 175 | My evenings and my weekends were usually open. | 我的晚间和周末通常开放。 |
| 176 | So I just doubled down on investing in skills | 所以,我刚刚加倍 投资技能 |
| 177 | and a better future for myself, building networks. | 和更好的未来 我自己, 建设网络。 |
| 178 | Now, that is what I mean by compass. | 这就是罗盘的意思 |
| 179 | Your evening compass has to have a clear direction. | 你的晚指南针必须有一个明确的方向。 |
| 180 | Typically, there are three directions that I think of. | 通常,我认为有三个方向。 |
| 181 | Physical direction is anything that gives you | 物理方向是任何给你的东西 |
| 182 | better health, energy, capacity. | 健康、能源、能力 |
| 183 | Emotional directions are actions that bring you closer | 情感方向是让你更接近的行动 |
| 184 | to people who matter to you. | 对你很重要的人来说 |
| 185 | And vocational direction, | 职业方向, |
| 186 | where you make future-facing investments, | 你将在那里投资, |
| 187 | skills, projects, relationships. | 技能,项目,关系。 |
| 188 | Now, they may not pay off tomorrow morning, | 他们明天早上可能还不到钱 |
| 189 | but can change the direction | 但可以改变方向 |
| 190 | of your future life tremendously. | 将你的未来 生命的巨大。 |
| 191 | But here's a trap that most ambitious people miss. | 但这里有一个陷阱 最有野心的人错过。 |
| 192 | I did. | 没错 |
| 193 | I was living in a suburb north of Boston | 我住在波士顿北部的一个郊区 |
| 194 | and the winters were super harsh | 冬天非常严酷 |
| 195 | and the loneliness was harsher. | 孤独是更残酷的。 |
| 196 | And it would get dark at 4 p.m. in the afternoon. | 下午4点就会天黑 |
| 197 | Now, fortunately, I had trained to be a monk. | 现在,幸运的是,我训练了成为一名僧侣。 |
| 198 | I had good enough tolerance for solitude, | 我有足够的容忍独处, |
| 199 | but I should have invested more | 但我应该投资更多 |
| 200 | in my emotional relationships and in exercise. | 在我的情感关系 和锻炼。 |
| 201 | If your body has been ignored, | 如果你的身体被忽略了, |
| 202 | your success will become too heavy a burden | 你的成功会变得太重 |
| 203 | for you to carry. | 让你背起来 |
| 204 | If your relationships are ignored, | 如果你们的关系被忽略了 |
| 205 | your success will get very lonely. | 你的成功会变得很孤独 |
| 206 | Early in your career, | 在你的职业生涯初期, |
| 207 | many mornings will start in the same dark rooms like mine did. | 很多早晨都会像我一样在黑暗的房间里开始 |
| 208 | But what changes your life is what you do in the evenings. | 但改变你生活的东西 就是你在晚上做的事 |
| 209 | And now, the final C, the climate. | 而现在,最后的C,气候。 |
| 210 | Sometimes your normal evening routine | 有时候你正常的晚间活动 |
| 211 | will not survive contact with reality. | 与现实的接触是无法幸存的 |
| 212 | Peace time evenings and wartime evenings | 和平时期的夜晚和战争时期的夜晚 |
| 213 | are not the same thing. | 不一样 |
| 214 | So your evenings should change when your climate changes. | 所以你的夜晚应该改变 当你的气候变化。 |
| 215 | When Google's Gemini started gaining momentum, | 当Google的双子座开始获得势头时, |
| 216 | the CEO of OpenAI, Sam Altman, | OpenAI的首席执行官山姆·阿尔特曼 |
| 217 | reportedly declared a code red inside the company. | 据报道,公司内部宣布代码为红色. |
| 218 | Till then, OpenAI had built a massive lead | 在那之前,OpenAI 已经建立了一个巨大的线索 |
| 219 | in terms of 800 million users worldwide. | 全球8亿用户。 |
| 220 | They had become a verb that replaced AI. | 他们已经成为取代AI的动词. |
| 221 | Just like people used to say, Google it, | 就像人们常说的,谷歌, |
| 222 | people started saying, oh, I'll just chat GPT it. | 人们开始说, 哦,我会只是聊天GPT。 |
| 223 | But when the sleeping giant awoke, | 但当沉睡的巨人醒来时, |
| 224 | Google 交付双子座 3.0 | |
| 225 | that was miles ahead of anything else at that point. | 那时比其他的都早几英里 |
| 226 | And it was wartime. | 那是战时的 |
| 227 | OpenAI had to refocus all of their energy | OpenAI必须重新集中他们的精力 |
| 228 | on their core engine. | 他们的核心引擎。 |
| 229 | They delayed or canceled a lot of their initiatives | 他们推迟或取消了很多倡议 |
| 230 | like ads, agents, pulse, Sora, | 广告,代理,脉搏,空心, |
| 231 | so that all the energy could be redirected | 这样所有能量都可以被重新定向 |
| 232 | to the single battlefront, chat GPT. | 到单一战线,聊天GPT。 |
| 233 | That's what wartime looks like. | 战争就是这样 |
| 234 | 我无法想象Sam Altman有时间 | |
| 235 | to play piano during his wartime evenings. | 在战时晚上弹钢琴 |
| 236 | When the climate changes, | 当气候变化时, |
| 237 | the old routine becomes the wrong routine. | 旧的习惯变成了错误的习惯。 |
| 238 | You choose what matters most and everything else can wait. | 你选择最重要的,其他的都可以等 |
| 239 | A founder raising money for his startup, for example, | 例如,创始人为创业筹款, |
| 240 | does not have the same evening | 晚上没有 |
| 241 | as someone in a stable career. | 作为稳定职业的人。 |
| 242 | A mother with a newborn does not have the same evening | 有新生儿的母亲没有同一个晚上 |
| 243 | as a mother with a 12 year old. | 作为母亲 12岁。 |
| 244 | A hedge fund analyst during the peak earning season | 在收入高峰期的对冲基金分析师 |
| 245 | is not gonna have the same night as he did in a quiet month. | 不会像他在一个安静的月里那样过夜 |
| 246 | In peacetime, your evenings can compound. | 在和平时期,你的夜晚可以复合。 |
| 247 | In wartime, your evenings have only one job, survival. | 在战时,你的夜晚只有一个工作,生存。 |
| 248 | Before you plan your evening, name your climate. | 在你计划今晚之前 说出你的气候 |
| 249 | Ask, am I in peacetime right now or in wartime climate? | 问,我是在和平时期 现在还是战时气候? |
| 250 | If it is a peacetime, invest away. | 如果这是一个和平时期,投资离开。 |
| 251 | If it's a wartime, narrow the night, narrow the fight. | 若是战国之事,夜狭,战狭. |
| 252 | But what if your evening is totally crazy | 但是如果你的夜晚是完全疯狂的 |
| 253 | and you have no time to do anything? | 你没时间做任何事? |
| 254 | There is a version of yourself who finishes work on time, | 有一个版本的你谁完成 按时工作, |
| 255 | eats a clean dinner, trains for 45 minutes, | 吃干净的晚餐 火车45分钟 |
| 256 | reads 20 pages of a wonderful book, journals, | 读了20页的优秀的书 日记 |
| 257 | meditates, calls a friend and sleeps by 10 o'clock. | 冥想,唤朋友,十点钟睡觉. |
| 258 | But that version does not exist. | 但这一版本并不存在。 |
| 259 | Real evenings have late calls and delayed trains | 真正的夜晚有迟到的电话 和延迟的火车 |
| 260 | and sick kids and client fires and mad bosses, | 生病的孩子和客户 火灾和疯狂的老板, |
| 261 | dishes and laundry. | 盘子和洗衣 |
| 262 | If your evening only works when life is perfect, | 如果你的夜晚只在生命完美的时候工作 |
| 263 | you don't have a system, you have a fiction. | 你没有系统,你有虚构。 |
| 264 | But in those wartime zones, | 但是在这些战区, |
| 265 | when everything is going against you, | 当一切事情都发生在你身上的时候, |
| 266 | it's better to stop chasing the perfect evening. | 最好别再追那完美的夜晚了 |
| 267 | Aim for what I call the enough evening. | 瞄准我所说的今晚 |
| 268 | Three things for the evening | 晚上三点 |
| 269 | that has already gone out of hand. | 这已经失控了。 |
| 270 | First, remove. | 首先,删除。 |
| 271 | Barack Obama wore mostly gray or blue suits as president. | 作为总统,巴拉克·奥巴马多穿灰色或蓝色西装. |
| 272 | Steve Jobs had that famous black turtleneck. | 史蒂夫・乔布斯有那个著名的 黑色乌龟。 |
| 273 | Anna Wintour has kept the same bob | 安娜·温图尔一直保持同样的波波 |
| 274 | and the same sunglasses for 30 years. | 和同样的墨镜30年。 |
| 275 | Different worlds, same move. | 不同的世界,同样的动作。 |
| 276 | They have too many real decisions to make, | 他们有太多真正的决定, |
| 277 | so they remove the small ones. | 故他们去除小的。 |
| 278 | Apply that to your evening. | 把它应用到你的晚上。 |
| 279 | Ask yourself, what small decisions | 问问你自己,什么小决定 |
| 280 | or distractions can you remove? | 或分心 你能清除吗? |
| 281 | Second, reflect. | 第二,反思。 |
| 282 | Pick three questions and ask them every night before bed. | 选三问,每晚睡前问. |
| 283 | It'll take you two minutes. | 需要两分钟 |
| 284 | Nowadays, my three favorite questions are super simple. | 现在,我最喜欢的三个问题非常简单。 |
| 285 | What did I learn today? | 我今天学到了什么? |
| 286 | What did I improve today in my life or someone else's life? | 今天我有什么改进 或者别人的生活? |
| 287 | And what did I smile about today? | 今天我笑什么来着? |
| 288 | Because the most grounded people I know share one habit. | 因为我认识的被禁足者 都有一个习惯 |
| 289 | Morning for meditation, evening for reflection. | 早为冥想,晚为反省. |
| 290 | And third, rest. | 第三,请休息。 |
| 291 | Neil deGrasse Tyson has this great line | 尼尔·德格拉塞·泰森有一句很棒的台词 |
| 292 | that if aliens came to our planet | 如果外星人来到我们的星球 |
| 293 | and watched us humans lie down semi-comatose | 看着我们人类躺下半身 |
| 294 | for one third of Earth's rotation, | 为地球自转的三分之一, |
| 295 | they would wonder what the heck is wrong with these people. | 他们想知道这些人到底怎么了 |
| 296 | And he's right. | 他说得对 |
| 297 | Sleep looks totally absurd. | 睡觉看起来很荒谬 |
| 298 | For a third of the day, you lose consciousness, | 每天有三分之一的时间 你失去知觉 |
| 299 | become so vulnerable and produce absolutely nothing. | 变得如此脆弱 毫无成果 |
| 300 | And yet evolution chose sleep. | 然而,进化论选择了睡眠。 |
| 301 | That should humble every productivity addict on Earth. | 这应该可以让地球上的每一个生产力瘾君子都感到谦卑。 |
| 302 | So protect your sleep. | 所以保护你的睡眠。 |
| 303 | First, have a 15-minute landing strip. | 首先,有一个15分钟的起降跑道。 |
| 304 | That's your ritual before you go to sleep. | 这是你睡觉前的仪式 |
| 305 | Read a book, shower, change clothes, journal, | 阅读一本书,淋浴,换衣服,日记, |
| 306 | whatever comes to mind. | 无论想到什么 |
| 307 | And second, protect your sleep from your devices. | 第二,保护你的睡眠不受装置的影响。 |
| 308 | Harvard Medical School study found | 哈佛医学院的研究发现 |
| 309 | that using our devices before bed delays your body clock. | 在睡觉前使用我们的设备 耽误了你的身体时间 |
| 310 | It suppresses melatonin, cuts REM sleep, | 它抑制梅拉托宁, 切断REM睡眠, |
| 311 | and leaves you less alert the next morning | 隔天早晨,你将不再警惕, |
| 312 | even if you had eight hours of sleep. | 即使你睡了8小时 |
| 313 | A part of my enough evening ritual | 我晚间礼仪的一部分 |
| 314 | is to write a short note to the community of folks | 写个简短的笔记给大家 |
| 315 | who think about these kinds of things. | 他们想着这些事情。 |
| 316 | That newsletter, by the way, goes out every week. | 顺便说一句,这份通讯每周都出刊。 |
| 317 | Link is in the description if you feel like it. | 链接在描述中,如果你想的话。 |
| 318 | 60 years of adult life, | 60岁成人生活, |
| 319 | roughly 22,000 evenings total. | 大约总共22,000个夜晚。 |
| 320 | That's what you and I have. | 这就是你和我拥有的。 |
| 321 | The question is, will they be enough? | 问题是,它们够不够? |
| 322 | You know, we're called human beings. | 你知道,我们被称为人。 |
| 323 | We're terrible at just being. | 我们只是做坏事。 |
| 324 | The best evenings do not just end the day. | 美好的夜晚不只是一天结束。 |
| 325 | They are enough to return you to yourself. | 他们足以让你回到你自己身边 |
| 326 | Thank you, and I love you. | 谢谢,我爱你 |
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