改变我人生的深度工作日常

每天至少留出一小时。

Block out one hour a day minimum.

专注于一个有意义的项目。

Work on one meaningful project.

为你的未来设定一个明确的目标。

Aim for one vision for your future.

一天一天地来。

Take it one day at a time.

你不需要更多的动力，你需要更多的清晰度。

You don't need more motivation, you need more clarity.

你不需要更多的时间，你需要更多的专注。

You don't need more time, you need more focus.

如果你想要同时获得更多，那就理解这一点。

And if you want more of both, understand this.

你的大脑是一台超级计算机，而你的注意力就是内存。

Your mind is a supercomputer, and your attention is the RAM.

如果你不知道RAM是什么，R-A-M，它叫随机存取存储器，是你电脑中决定当前所有我们关心的性能的关键部分。

If you don't know what RAM is, r a m, it's random access memory, and it's the part of your computer that determines its performance for all that we care about right now.

当你同时打开多个程序或浏览器标签页，发现电脑变慢时，那是因为它正在耗尽你的RAM。

When you have multiple programs or browser tabs open and you see your computer slowing down, that's because it's fill it's using up your RAM.

这降低了你的运行效率。

It's slowing down your performance.

人类的有意识注意力每秒大约能处理50比特的信息，而我们无意识处理的信息量却高达每秒1100万比特，这些来自我们长期习得的技能，比如学会走路。

Now humans can process around 50 bits of information per second with their conscious attention compared to 11,000,000 bits we unconsciously process from skills we've learned over time like learning to walk.

我们不需要刻意去思考这些事。

We don't have to think about that.

因此，你一生中能用于有意识处理的信息总量约为1250亿比特。

So that adds up to 125,000,000,000 bits of conscious information in your lifetime.

这就是你体内 ticking 的定时炸弹。

That's your ticking time bomb.

你要么将这1250亿比特中的很大一部分投资于一个更好的未来，要么任由分心的事物像电脑上的浏览器标签一样堵塞它们，浪费你的一生。

You either invest a large portion of those 125,000,000,000 bits of information into a better future for yourself, or you let distractions clog them up like browser tabs on your computer and waste your life.

对大多数人来说，在普通的一天里，这种宝贵的关注力只是混乱地在无数不同的事情之间来回跳跃。

So for most people, on an average day, that precious focus is just chaotically bouncing between so many different things.

它可能是对压力重重的未来的思考、对枯燥乏味的当下的厌倦，以及对令人遗憾的过去的悔恨。

It could be thoughts about the stressful future, the boring present, and the regretful past.

它可能是内心渴望打破固有生活方式的呐喊，也可能只是一堆优先级混乱、亟待完成的任务清单。

It could be an internal cry to break out of your conditioned way of living, or just a list of mixed priority tasks that need to be finished.

这样的例子还有很多。

And the list goes on.

现代人的注意力在醒来打开手机的那一刻，就被分散到了成千上万个方向。

The modern mind has its attention split in a thousand different directions the minute it wakes up and opens its phone.

这就引出了我们如何重新掌控自己的注意力，或者说如何进入深度工作状态。

So that leads us into how to take back control of your attention or just how to get into deep work.

我们今天要学习的是我的深度工作习惯。

We're here to learn about my deep work routine.

简单来说，它的核心就是在熵值最低的时候去做你的工作。

So in a nutshell, what it is is to do your work when entropy is low.

但当然，我们需要谈谈这到底意味着什么。

But of course, we need to talk about what that means.

所以在继续之前，我要请你原谅我，因为这没什么革命性的。

So before we continue, I want you to forgive me because this is nothing revolutionary.

对吧？

Right?

你可能会学到一些新东西。

You're you may learn something new.

你可能会学到一些新东西，但这个方法其实很简单。

You'll probably learn something new, but this routine is actually quite simple.

这正是更多人需要的，因为我试过所有那些提高效率的小技巧。

It's what more people need because I've tried all of the productivity hacks.

我试过番茄钟。

I've tried the Pomodoro timers.

我甚至试过戴帽子，对吧，来模拟专注的状态，效果还不错。

I've even tried putting on a hat, right, to to simulate a narrow focus, and it kind of works.

但就像你最喜欢的Notion生产力模板一样，所有系统都会崩溃或演变以适应你的新需求。

But like your favorite Notion productivity template, all systems fall apart or they evolve to fit your new needs.

所以你构建的Notion模板，甚至是Kortex工作区。

So the the Notion template or even the Kortex workspace that you built.

你几周前下载的Notion模板不会永远有效。

The Notion template that you downloaded a few weeks ago isn't gonna last forever.

这就是为什么我想聚焦于你可以随时应用的核心原则，让你在四小时内完成八小时的工作。

That's why I want to focus on the core principles that you can do all the time so that you can accomplish eight hours of work in four.

要理解第一个原则，你需要理解熵。

So to understand the first principle, you need to understand entropy.

你必须明白，如果你对生活无所作为，你就是在选择慢慢被混乱淹没。

You must understand that by doing nothing with your life, you choose to slowly drown in chaos.

你不会保持原状。

You don't stay the same.

你无需刻意努力，也会不知不觉陷得更深，因为美好的生活需要持续为自己的目标付出努力。

You dig yourself deeper into a hole without trying, because the good life demands consistent effort toward your own goals.

所以，不把问题搞得太复杂，熵就是衡量某事物混乱、无序或随机程度的指标。

So without getting too complicated, entropy is the measure of how messy, disordered, or random something is.

它是热力学第二定律的一部分，简而言之，该定律指出：在任何自然过程中，如果没有投入努力或能量来维持系统的有序性，总熵或无序度会随时间增加。

It's a part of the second law of thermodynamics, which in short states that in any natural process, the total entropy or disorder tends to increase over time unless effort or energy is put into keeping the system ordered.

所以，如果你有一个书架，或者更进一步，如果你有一个图书馆，或者你在图书馆工作，就会有一套整齐有序的系统来整理书籍，方便人们查找。

So if you have a bookshelf, or let's take it even further, if you have a library or you work at a library, there is a neat and tidy system for keeping the books organized so that people can find them.

但一旦更多人借走书籍，或者人们进去阅读后随意移动书籍，而系统又得不到维护，没人投入努力，或者你没有足够的员工，最终连一个能减少所需能量投入的机器人也没有时，情况就会恶化。

But once more people take books or people go in and read them and move them and the system isn't maintained or effort isn't put in or you don't have the employees or you eventually don't have a robot that condenses the amount of energy that's needed to put the right amount of effort in.

但随着时间推移，那个图书馆最终会变得完全混乱。

But over time, that library is just going to become completely chaotic.

书会散落各处，变成一团糟，谁也找不到想要的东西。

It's gonna be a jumbled mess of books that are everywhere, and nobody's gonna be able to find anything.

它就失去了价值。

It loses its value.

同样的道理也适用于打扫房间这件事。

And the same goes true for something like cleaning your room.

如果你每天不花点精力慢慢打扫房间，它就会变成一个肮脏不堪的垃圾堆。

If you don't put effort into cleaning your room every day slowly, it will become a disgusting disgusting nest of filth.

第一天，地上只是有几件衬衫乱扔，还没那么糟。

The first day, you have a few shirts lying around, and it's it's not that bad.

于是你就不肯花精力去维护这个秩序。

So you don't maintain the system by putting effort in.

然后渐渐地，房间变得越来越脏，以至于你要付出多得多的精力才能恢复整洁。

And then slowly, more and more, it gets so dirty that you have to expend so much more effort to get it back to the ordered state.

现在大多数人的状态就是这样。

That's where most people's minds are right now.

他们太分心了，以至于重新集中注意力需要付出太多努力，以至于他们根本不想去摆脱分心。

They're so distracted that it takes so much effort that they don't want to get undistracted.

这就引出了几点，第一点是，你没有生产力，是因为你缺乏清晰度。

So that leads us to a few points, and the first point is that you aren't productive because you don't have clarity.

这看起来显而易见：你没有生产力，是因为你专注于一个分心的事物，不及时纠正自己，然后越来越多的干扰接踵而至，让你几乎不可能重新找回专注。

And that may seem obvious that you aren't productive because you focus on one distraction, you don't correct yourself, and then slowly, more distractions come in and make it incredibly hard to get back your focus.

因此，有两种方法可以在分心发生前识别它们，以便你能及时纠正自己并重新进入心流状态。

So there are two ways to identify distractions before they happen so you can correct yourself and get back into flow.

这些内容源自心流状态心理学。

That's what this is from is flow state psychology.

而识别分心的两种方式是无聊和焦虑。

And those two ways to identify it are boredom and anxiety.

如果你所完成的任务的挑战性低于你的技能水平，你就会感到无聊。

If the challenge of the task you are completing is too low for your skill level, you will get bored.

如果你所完成的任务的挑战性高于你的技能水平，你就会感到焦虑。

If the challenge of the task you are completing is too high for your skill level, you will get anxious.

无聊源于自我中心。

The boredom stems from self centeredness.

你的注意力分散了，一个新的欲望浮现在脑海中，相关的思绪开始占据你的注意力。

Your focus breaks, a new desire pops into your head, and related thoughts start to fill your attention.

如果你对这项任务感到无聊，你就会开始想那些你本可以做的更好的事情。

If you are bored of the task, you will start thinking of better things you could be doing.

而焦虑则源于自我意识。

Now the anxiety stems from self consciousness.

你的注意力转向自身，聚焦在自己身上，负面想法开始涌现，认为自己不够好。

Your focus turns inward at yourself, directed on yourself, and the negative thoughts start to flood in about how you're not good enough.

所以，如果你照镜子时注意到脸上有瑕疵，那就是第一步。

So if you look in the mirror and notice a blemish on your face, that's step one.

但这种想法可能会慢慢让你关注更多外貌上的缺陷，并开始占据你的思维，破坏你的自我形象。

But that can slowly turn your attention to more flaws in your appearance, and it can start to take over your mind and ruin your self image.

因为那个关于皮肤瑕疵的想法会让你想：好吧。

Because that one thought of a blemish on your skin can make you think, okay.

嗯，我现在的饮食并不算最好。

Well, my diet isn't the best right now.

也许这就是原因。

Maybe that's what it is.

然后你开始思考饮食问题，心想：我确实有点发胖了，也不喜欢这小肚腩。

And then you start thinking about your diet, and you're like, well, I'm kinda getting a bit overweight, and I don't like this little pudgy stomach.

然后，为了消除这个问题，我必须开始跑步或去健身房，你的大脑会慢慢被这些想法填满，因为你不清楚该怎么做。

And then, oh, in order to get rid of that, I have to start going on a run or going to the gym, and your mind starts to slowly flood with these thoughts because you don't have clarity on what to do.

如果你通过自己的知识、技能和教育能立即有效地解决这个瑕疵，你就不会对如何修复这个问题犹豫不决。

If you had an immediate and effective solution for the blemish through your knowledge, skill, and education, then you wouldn't have to think twice about fixing that problem.

因此，由无聊和焦虑引发的混乱，唯有通过清晰的认知才能治愈。

So the chaos induced by boredom and anxiety can only be cured with clarity.

你必须重新聚焦你的思维，不仅关注眼前的任务，还要关注你整个人生的理想目标。

You must refocus your mind not only on the task in front of you, but on the ideal outcome of your life as a whole.

当你具备与当前任务或情境相匹配的技能和知识时，生活就会变成一款有趣的电子游戏。

When you have the skill and knowledge that matches the challenge of the task or situation at hand, life becomes an interesting video game.

你不是一级角色去对抗五十级的对手。

You're not a level one going against a level 50.

你是一级角色去对抗二级、三级、四级的对手。

You're a level one going against the level two, three, four.

你正在积累经验。

You're increasing your experience.

如果你不知道自己理想的生活是什么样子，可以尝试在Kortex中运行生命重置地图流程。

Now if you don't know what your ideal life is, you can try running through the life reset map workflow inside of Kortex.

当你开始访谈时，它会询问你关于自身状况、技能和兴趣的关键问题，并输出你理想生活的初步版本，包括你的愿景、技能发展树、长期和短期目标等。

So when you start the interview, it will ask you key questions about your situation, your skills, your interests, and it spits out a first iteration of your ideal life with your vision, skill development tree, long and short term goals, and the rest.

然后你可以将这份内容保存为文档，随时参考，或在生活过程中借助AI进行迭代，也可以不借助AI。

And then you can save this as a document and be able to reference it or iterate on it with AI or not as you go about life.

所以第一步就是，仅仅关注干扰带来的危险。

So that was step one is one, just the danger of distractions.

现在第二步更实际一些，就是把你的工作时段当作电子游戏中的任务来对待。

Now step two is more practical, and it's treating your work sessions like quests in a video game.

我们先引用米哈里·契克森米哈赖的话，他撰写了《心流》一书。

And we'll start with a quote from Mihaly Csikszentmihaly who wrote the book Flow.

内在体验的最佳状态，是意识处于有序状态。

The optimal state of inner experience is one in which there is order in consciousness.

当精神能量或注意力投入到现实的目标中，并且技能与行动机会相匹配时，这种状态就会发生。

This happens when psychic energy or attention is invested in realistic goals and when skills match the opportunities for action.

追求目标能带来秩序和觉知，因为一个人必须将注意力集中在手头的任务上，暂时忘掉其他一切。

The pursuit of a goal brings order and awareness because a person must concentrate attention on the task at hand and momentarily forget everything else.

所以电子游戏之所以令人上瘾，有两个原因。

So video games are addictive for two reasons.

首先是它们具有清晰的目标层级，每个目标的难度都会增加，这意味着需要不断提升技能。

The first is that they have a clear hierarchy of goals, and these each increase in challenge which means they demand an increase in skill.

因此你知道如何获胜，并在过程中成长为一个新的人。

So you know how to win and you become someone in the process.

你拥有一个清晰的桥梁。

You have a clear bridge.

此外，它们还有规则和反馈机制，这些机制能让你的注意力保持在游戏内，最大限度地减少分心。

And then along with that, they have rules and feedback loops, and these keep your attention in the game and minimize distraction.

所以上周，我发布了一段视频。

So last week, I released a video.

它叫做《如何将你的生活游戏化》。

It's called how to gamify your life.

不幸的是，这个视频的反响并不好，但它整体讲解了如何将你的生活游戏化。

Unfortunately, it's not doing that well, but that went over how to gamify your life as a whole.

而我现在要谈的是如何将你的深度工作时段游戏化。

While right now I'm talking about gamifying your deep work sessions.

因此，实现这一点最简单的方法是这样做。

So the simplest way to accomplish this is by doing the following.

首先，量化你的两到三项最高优先级任务或最重要的任务。

The first thing is to quantify your two to three highest priority tasks or most important tasks.

这并不意味着你一整天只做两到三件事。

Now this doesn't mean that you only do two or three things throughout the day.

它只是意味着你选择两到三项需要你投入最多脑力进行深度工作的任务。

It just means that you choose two or three things that demand the most mental energy from you for deep work.

深度工作适用于深度任务。

Deep work is for deep tasks.

浅层工作适用于浅层任务。

Shallow work is for shallow tasks.

所以，这两到三项最重要的任务不是像回复邮件、行政工作或其他不会让你向理想生活迈进的事情。

So these two to three most important tasks are not things like answering emails or administrative work or other things that don't move the needle toward the life you want to live.

这些是如果不完成，就会让你停滞不前甚至倒退的任务。

These are the tasks that, if not completed, will cause you to stagnate or move backward.

比如，在朝九晚五之前，先构建一个有意义的项目，从而为你赢得更多时间和财务自由。

So something like building a meaningful project before your nine to five in the morning that will give you more time and financial freedom.

或者对于创作者来说，可能是开发新产品、撰写推广文案，或是推动传播和销售的关键环节。

Or for someone like a creator, it could be building a new product, writing promotions, or pulling the levers that lead to distribution and sales.

你之所以没有达到理想状态，是因为你没有在每天早上优先处理这两到三项最重要的任务，或者你根本不清楚自己的核心任务是什么，因为你从未认真思考过，而是盲目听从他人告诉你该做什么，而这些决定应由你自己的判断和亲身实验来决定。

You aren't where you want to be because you aren't focused on your two to three most important tasks first thing in the morning, or you don't know what your most important tasks are because you haven't actually thought them through and you're listening to someone else as to what the tasks you should be doing are when that's up to your discernment and personal experimentation.

现在，如果你能的话，最好把这些任务量化。

Now, if you can, you want to quantify these tasks.

所以，不要只写‘我想写一些通讯内容’，而是明确说‘我要写一千字的通讯内容’。

So instead of putting my task as I want to write some of my newsletter, I'll say I want to write a thousand words of my newsletter.

这样做能建立起反馈机制，就像在游戏中完成任务一样。

What this does is it creates the feedback loop, like when you're completing quests in a game.

你可以看到自己取得的进展，而这能有效抵御干扰。

You can see the progress that you're making, and that acts as a barrier for distractions.

它能防止你的思绪飘走，因为你的注意力会持续地回到当前任务上。

It prevents your mind from going elsewhere because it's consistently focusing back on itself.

接下来第二步是设定一个有挑战性的截止日期，并赋予它必须遵守的理由。

Now step two is to set a challenging deadline with a reason to obey it.

你是谁、你思考什么、感受什么、做什么、热爱什么，都是你专注内容的总和。

Who you are, what you think, feel, and do, what you love is the sum of what you focus on.

这是卡尔·纽波特为了开启这一部分而说的一句俏皮话。

That's a cheeky little quote from Cal Newport to start this section.

但我们的大脑每天能进行深度专注工作的能力是有限的。

But our brains have a limited capacity for deep, focused work every day.

因此，将你的首要任务限制在两到三项，能迫使你对真正重要的事情保持果断，并让你与更大的目标保持一致。

So by limiting your top priorities to two to three tasks, it forces you to be ruthless about what truly matters and aligns you with your bigger goals.

这就是第一层次的聚焦，用以抵御干扰。

So that's level one of narrowing your focus to keep distractions at bay.

就只是两到三个任务。

It's just two to three tasks.

你只专注于这些。

That's all you're focused on.

现在，为了进一步缩小范围并真正进入深度工作，你需要设定一个截止日期，最好是为每个任务安排一个时间块，你会明白为什么。

Now level two to narrow it even further and really get into deep work is to create a deadline, preferably in the form of a time block for each task, and you'll understand why.

但这并不是什么新奇的做法。

But this is nothing novel.

我们都明白，截止日期能让世界上最严重的拖延者也完成工作，比如当你明天就要交论文时，你就会立刻把它做完，而且通常还做得不错。

We all know that a deadline can make even the world's most intense procrastinators get the work done, like when your essay is due tomorrow and you just get it done, and you usually do it pretty well.

但你可以每天早上都复制这种模式，从而在下个月取得比过去一年还多的进展。

But you can replicate this to an extent every single morning to make more progress in the next month than you have in the last year.

因此，我通常用两种方式来确保截止日期。

So there are two ways that I like to ensure deadlines.

第一种是使用具有挑战性的时间块，通常是六十到九十分钟。

The first is working in challenging time blocks, and these are usually sixty to ninety minutes.

第二是，在时间块之间安排一个重要的非工作相关任务。

And then number two is having an important non work related task in between time blocks.

所以，如果我要为我的通讯撰写一千字，我会给自己六十分钟来完成。

So if I'm writing a thousand words for my newsletter, then I'll give myself something like sixty minutes to achieve that.

而这通常时间不够，但这样是有道理的，因为我没时间去思考要写什么。

And that usually isn't enough time, but that's for a good reason because I don't have time to think about what I'm gonna write.

我没时间让其他干扰因素介入。

I don't have time to allow other distractions to get into play.

当我的思维处于这种专注状态时，会自动调动必要的资源来完成当时该做的事。

My mind, when it's in that narrow state, is gonna pull the necessary resources to do what it's meant to do at that time.

如果你光靠这样做还是写不出来，那是因为你漏掉了拼图中的另一块。

If you can't write just by doing that, it's because you're missing another piece of the puzzle.

那是因为你缺乏可写的想法，这一点我们将在第三点中很快谈到。

It's because you don't have ideas to write about, which we'll talk about in point number three soon.

六十分钟时间块时间不够的另一个原因是，这常常会触发齐加尼克效应，也就是未完成的事务。

The other thing about sixty minutes not being enough time in a time block is that a lot of time it invokes the Zeigarnik effect, right, which is like open loops.

如果你有一个未完成的事项，你的大脑就会想要回去完成它，否则就会一直想着这件事。

If you have an open loop, your brain wants to go back and complete that thing or it can't stop thinking about that thing.

所以，如果你提前停止工作或缩短了时间，你的大脑就会产生更多想法和动力，在下一个时间块中重新投入工作并完成它。

So if you stop your work early or you cut it short, your brain is gonna have that much more ideas and drive to get back into the work and finish it during the next time block.

现在，截止日期的力量体现在这些时间块之间。

Now where the power of the deadlines come into play is in between these time blocks.

对吧？

Right?

时间块就像一个截止日期。

The time block is like a deadline.

对吧？

Right?

我给自己定了六十分钟。

I give myself sixty minutes.

但在这些时间块之间，我会安排一些小但极其重要的任务，比如对我来说，吃早餐。

But in between these time blocks, I put small but extremely important tasks, like for me, breakfast.

我知道很多人在做间歇性禁食，我也长期这样做过。

Now I know many people do the intermittent fasting thing, I did for a long time.

你按自己的方式来。

You do you.

但当我更加重视健康和健身时，我发现不吃东西会影响我的健身表现。

But when I started to prioritize my health and the gym even more, I noticed that by not eating, my gym sessions suffered.

对吧？

Right?

我不想听你对这一点的反对意见。

I I don't wanna hear your objections to that.

我不在乎。

I don't care.

我知道你空腹时也能表现得很好。

I know you can perform well on a fasted stomach.

这并不是我想表达的意思。

That's not what I'm saying.

我的意思是，在我看来，吃早餐对我来说非常重要，这样我的锻炼才能有食物、碳水化合物等提供能量，让我当天能有一个非常好的训练效果，而且这种效果会日积月累。

What I'm saying that in my mind, it is very important for me to eat breakfast so that my workouts are fueled with food, carbs, and the rest so I can have a very good workout for that day, and that compounds over the days.

因为早餐这个看似简单的时间点，与我生活中另一项重要价值紧密相连——那就是我必须做、而且必须做好的事情，所以我得停下来工作。如果我直接在健身前吃东西，我会感觉昏昏沉沉，效果也不如提前三小时吃饭、再在健身前吃点小零食来得好。

So because that breakfast time, something so simple, is tied to another value in my life, something that I have to do and something I have to do well at, then I kinda have to stop work because I can't if I eat right before the gym, then I'm gonna feel a bit groggy or it's not gonna be as good as if I ate three hours before the gym and then had a little snack right before.

所以，如果我不停下工作，我的健康就会在某个方面受损，而这个方面对我来说非常重要。

So if I don't stop my work, then my health takes a hit in some regard, in some in a in a domain that's important to me.

问题是，如果你不重视健康或人际关系，也没有在一天中为这些事安排优先事项，

The thing with this is that if you don't value your health or your relationships and you don't have priority tasks that you do for those things throughout your day.

如果你没有良好的习惯，那么你的生产力就会下降，因为你没有理由停止工作。

If you don't have good habits, then your productivity will suffer because you don't have a reason to stop working.

你没有一个能让你进入心流状态的截止时间。

You don't have a deadline that kicks you into flow.

那些吹嘘自己每天工作十六到二十小时的拼命三郎，其实大部分时间都在做分心的工作，而他们自己根本意识不到。

Most hustlers that brag about working sixteen to twenty hours a day, it's just all distracted work, and they don't even know it.

他们会不惜一切代价为自己辩护，因为这已经成了他们的信仰。

And they'll defend themselves into the end of the world because it's their religion.

这是他们的文化。

It's their culture.

这是他们唯一知道的东西。

It's the only thing that they know.

这是他们的荣誉徽章。

It's their badge of honor.

他们以长时间工作却成果甚微为荣，还觉得自己在进步，却完全不知道如果换种方式，他们本可以取得多大的进展。

It's their status symbol to work so long and get so little done, but feel like they're making progress and not have any idea of how much progress they could make if they went a different route.

现在，为了完善这一切，第三步是优先考虑心理代谢。

Now step three to top this all off is to prioritize mental metabolism.

到目前为止，我的深度工作流程是这样的。

So so far, here's what my deep work routine looks like.

你需要将时间块从低熵排列到高熵。

You structure time blocks from low to high entropy.

清晨的世界是安静的。

The world is quiet first thing in the morning.

没有邮件，没有与他人的沟通，没有电话，没有任何会让你思绪混乱并悄然影响工作的干扰。

No emails, no communication with others, no phone, nothing that can send your mind spiraling and silently impact your work.

然后是两到三项最重要的任务，分布在两到三个时间段内。

Then there's two to three most important tasks over two to three time blocks.

是否每个时间段都完成一项任务并不重要，只要感受到时间块带来的压力，就能集中注意力。

It doesn't matter if you finish one task per time block, as long as you feel the pressure from the time block, that narrows focus.

最后，只有在深度工作完成后，才能进行浅层工作。

And then last, shallow work only once deep work is complete.

切勿，我再强调一遍，在完成深度工作前不要查看邮件、社交媒体或其他任何内容。

Do not, and I repeat, do not check emails, social media, or the rest until deep work is done.

如果你平时会上社交媒体发帖，那可以发帖，但前提是发完就立刻回来继续工作。

You can go on social media to post if that's what you do, but only if you are posting and leaving to get back to work.

那么一天中的其余时间呢？

Now what about the rest of the day?

如果你把你的大脑想象成你的身体，那你刚刚在精神健身房里进行了几个小时的极限训练。

Well, if you think of your mind like your body, you just spent a few hours training to failure in the mental gym with deep work.

你耗尽了95%的精神能量，因此需要进食、恢复，并做必要的事情，以便明天以最佳状态投入工作。

You spend 95% of your mental energy, and you need to eat, you need to recover, and you need to do what's necessary to show up in peak condition for your workout tomorrow.

就我而言，这可能不适用于所有人，但对于我观众中的创作者、个体经营者、自由职业者以及其他理解这一点的人而言，我的大部分工作都依赖于我的想法和策略的质量。

So in my case, and this may not be true for you, but for the creators and solopreneurs and freelancers and everyone else in my audience that gets it, most of my work depends on the quality of my ideas and my strategy.

因此，我的大部分工作其实在我正式开始工作之前就已经完成了。

And with that, most of my work is done before I even start working.

我坐下来开始工作时，对自己需要做什么有绝对的清晰认知，因为我的一天后半段是用来彻底放松的。

I have absolute clarity on what I need to do when I sit down first thing because the second half of my day is spent leisure maxing.

我让自己的头脑摄入营养丰富的食物。

I fill my mind with nutritious food.

我为心理进行碳水化合物补充，以便它能发挥最佳状态。

I carb load the psyche so it can perform its best.

我会散步、读书、与聪明人交谈、与亲人放松，每周至少尝试一些新事物——新的地方、新的体验、新的趋势或技能，这些都与我的工作无直接关联，但能让我保持鲜活。

I go on walks, read books, talk to smart people, relax with my loved ones, and try to learn or do at least a few new things each week, new places, new experiences, new trends or skills, something that keeps me fresh that isn't directly related to my work.

因为在你的深度工作时段里，你其实并不在思考。

Because usually in your deep work session, you're not thinking.

你并没有在思考策略。

You're not thinking of the strategy.

你只是在行动。

You're just doing.

你进入了心流状态。

You're in the flow state.

你与任务融为一体。

You're at one with the task.

你正在使用自己已有的知识。

The knowledge you have available is what you're using.

所以，如果你还没有现成的写作思路，或者没有可用于营销测试的策略，那么你的深度工作时段就不会太深入。

So if you don't have the ideas to write about already or the strategy to test with marketing, then your deep work session isn't going to be that deep.

因此，总结一下：作为创意工作者，面向未来的工作，那些工作最少的人最终会脱颖而出，因为你的故事、对想法的整合以及经验，是AI几乎能完成一切任务时你唯一的竞争优势。

So to come to an end, understand that as a creative and heading into the future of work, the people who work the least will end up on top because your story, synthesis of ideas, and experience are the only mode when AI can do almost everything.

如果你想要一个与这段视频配套的AI提示词，我创建了一个深度工作加速器，你可以用它来快速记录下你的优先任务。

Now if you want an AI prompt to go along with this video, I created a deep work accelerator, which pretty much you jot down your priority tasks.

它能帮助你量化这些任务并让它们更清晰，然后为你提供一些进入心流状态的建议。

It helps you quantify them and make them more clear, and then it gives you a few suggestions for getting into flow.

然后你可以在执行任务时进行检查，或者它能帮助你逐步完成这些任务。

And then you can check-in when you're doing the tasks, or it can help you complete the tasks along the way.

相关链接请见描述中。

So links in the description for that.

你还可以订阅未来保障通讯，我每周都会发送多篇文章，教你如何成为未来-proof的人。

You can also join the future proof newsletter where I'm sending out many articles a week on how to become future proof.

最后，如果你想把所有AI模型集中在一个地方，想要25个以上预设的AI工作流，用于规划、营销、内容创作和学习，并能在一个地方引用文档、笔记和PDF文件，请试试Kortex。

And last, if you want all AI models in one place, you want 25 plus pre built AI workflows for planning, marketing, content creation, and learning, and to be able to reference documents, notes, and PDFs all in one place, check out Kortex.

所有这些内容都在描述中。

All of those are in the description.

再次感谢你的观看。

Thank you again for watching.

我们下个视频再见。

See you in the next video.

再见。

Bye.