440. 7个心理学技巧提升你的效率

在我的新播客《与尼克·托托罗一起传递快乐》里，我会从王子街披萨店带一份披萨给新嘉宾。

And on my new podcast, Delivering Happiness with Nick Totoro, I deliver pizza from Prince Street Pizza to a new guest.

你现在还送披萨了？

You deliver pizza now?

然后我们会坐下来好好聊一聊。

Then we sit down for a real conversation.

我和很多人一起分享过披萨，从塞斯·罗林斯开始。

I've shared a slice with everyone, from Seth Rollins.

你拿着腰带干嘛？

What are you doing with belt?

到亚历克斯·罗德里格斯。

To Alex Rodriguez.

跟大家说一声，我们正在和一位传奇人物聊天。

Just to let you people know, we're talking to one of the goats here.

到比尔·伯克。

To Bill Burke.

我觉得我从来没见过有人像我一样这么疯狂。

I don't think I've ever met somebody so exactly out of

和我一样疯。

their mind as I am.

现在我们还有更多精彩的嘉宾要来，包括伟大的约翰·迪托罗。

And now we even have more great guests coming up, including the great John DiToro.

这叫做幸福。

It's called happiness.

传递幸福。

Delivering happiness.

马里亚诺·里维拉。

Mariano Rivera.

好好享受吧，兄弟。

Dig it up, brother.

还有很多很多。

And many, many more.

打开你的免费iHeartRadio应用。

Open your free iHeartRadio app.

搜索“与Nick DiToro一起传递幸福”并立即收听。

Search delivering happiness with Nick DiToro and listen now.

大家好，我是Bob Pittman，iHeartMedia的董事长兼CEO。

Hi, I'm Bob Pittman, Chairman and CEO of iHeartMedia.

我还带领团队创建了MTV。

I also led the team that created MTV.

这个月，我和我的联合创始人正在庆祝MTV成立四十五周年。

And my co founders and I are celebrating MTV's forty fifth anniversary this month.

在我的播客《营销前沿的数学与故事》中，你会听到那些从零开始打造MTV的人讲述不为人知的起源故事。

On my podcast, Math and Stories from the Frontiers of Marketing, you'll hear the untold origin story from the people who built MTV from the ground up.

我想要我的MTV。

I want my MTV.

这话真有分量。

Those are powerful words.

对我来说，这就像属于我的东西，而且我想要它。

My, something for me that felt like mine, and want.

这个词真有力量。

What a powerful word.

欢迎收听《营销前沿的数学与故事》，你可以在iHeartRadio应用、Apple Podcast或任何你收听播客的平台找到它。

Listen to Math and Stories from the Frontiers of Marketing on the iHeartRadio app, Apple Podcast or wherever you get your podcast.

第三个建议可能是我最喜欢的，我甚至把它写进了书里。

So the third tip may be my favorite, so much so that I wrote about it in my book.

不是一次，而是两次。

Not once, but twice.

我真的写了两次，自己都没意识到，直到书出版后有人私信我说，好了，我们懂了。

I literally wrote about it twice and I didn't even realise until after the book came out and somebody DM'd me and was like, okay, we get it.

别再说了。

Give it a rest.

就像，你真的很喜欢这个建议。

Like, like this- you like this tip.

好的。

Okay.

我当时心想，哎呀，自己都没意识到写了两次。

And I was like, oops, didn't even realise I'd done it.

但我第三个提高效率的方法就是，别再照搬别人的时间表，开始研究你自己的节奏。

But my third productivity hack is to stop copying somebody else's schedule and start studying your own rhythm.

我们总被告知，要想高效，就得早上5点起床，写日记，喝柠檬水，锻炼，做完所有这些事，然后再干八小时的工作。

We are told the only way to be productive is to get up at 5AM and journal and drink lemon water and work out and do all these things before you do eight hours of work.

而且这八小时的工作你还得全程保持高度专注。

And you should be totally switched on from those eight hours of work as well.

是的，对有些人来说，早上到朝九晚五的节奏确实是他们效率最高的时候。

And yeah, for some people the like morning into the nine to five routine is where they feel most productive.

但仅仅因为这是普遍灌输给我们的方式，不代表它对每个人都适用。

But just because it's what's fed to us generally doesn't mean it works for everybody.

这是一种迷思，认为只要是正常的，就一定是最好的。

It's this myth that just because something is normal must mean it's the best.

对你来说，可能就不是这样。

For you, might not be.

这里我想引入一个概念，叫你的生物钟类型。

This is where I want to introduce the idea of your chronotype.

你的生物钟类型基本上就是你天生的、由基因决定的睡眠-清醒时间偏好。

Your chronotype is basically your natural genetically determined preference for your sleep wake timing.

它反映了我们的昼夜节律。

And that is it reflects our circadian rhythm.

就像是在那之下的一个层次。

It's just like the layer below.

2023年《时间生物学》上的一篇综述讨论了认知表现如何受到你工作的时间段和你个人生物钟类型之间相互作用的影响。

There was a 2023 review in chronobiology that discussed how cognitive performance can be really affected by the interaction between the time of day that you are working and your individual chronotype.

所以，无论你是早起型、夜猫子型，还是中午型的人。

So whether you are a morning person, a night person, a midday person.

这些发现最近也得到了进一步的印证。

And these findings have even been reflected more recently.

到了2025年，他们又做了一次回顾研究。

In 2025, they did another review.

这意味着，人们——包括你——的表现，可能会因为工作是否与自己的自然节律同步而有所不同。

What this means is that people, you, may perform differently depending on whether you are working in sync with your natural rhythm or not.

这不只是靠自律就能决定的。

It's not just dependent on discipline.

你知道吗，有人在下午6点工作，可能比早上9点工作的人效率更高。

You know, someone working at 6PM can be more productive than someone working at 9AM.

但如果你的工作只允许你早上9点开始，必须让你9点开工，那你当然会觉得没劲。

But if your work only allows you to do work at 9AM, must make you start at 9AM, of course, you're gonna feel lazy.

因为你没有按照自己的生物钟类型来工作。

You're not working in accordance with your chronotype.

同样，也许你最高效的时间段是凌晨1点到5点。

Same with like, you know, maybe your most productive hours is hours of like 1AM to 5AM.

但如果那是你的自然节律，而你的系统和环境却不允许你在这个时间段工作，那你的效率就不会那么高。

But if that is your natural rhythm, but if your system and your environment doesn't allow you to operate them, you're not going to be as productive.

知道了这一点，你需要努力找出自己的节奏是什么。

Knowing this, you need to work to figure out what this may be for you.

因为你可能一直在自我破坏，把困难的工作安排在大脑已经下班的时间段。

Because you might be constantly sabotaging yourself by scheduling hard work for a time of day when your brain has already checked out.

我知道我说过要啃硬骨头，但如果啃硬骨头的最佳时间是晚上7点而不是早上9点，那你就应该在晚上7点工作。

I know I said swallow the frog, but if the best time to swallow the frog is at 7PM and instead of 9AM, you should be working at 7PM.

如何识别你的生物钟类型呢？在假期或不用工作的时候，你通常遵循什么样的睡眠模式？

Some ways of identifying your chronotype, what sleep pattern sleep weight pattern, I should say, do you typically follow on holidays or when you don't have to work?

你的身体自然感到困倦是什么时候？

When does your body naturally feel sleepy?

它自然感到清醒是什么时候？

When does it naturally feel alert?

你觉得自己最敏锐的时候是什么时候？

When do you feel your sharpest?

你最容易分心的时候是什么时候？

When do you get most easily distracted?

你什么时候最有创意，或者最容易进入心流状态？

When do you feel most creative or in a state of flow?

你什么时候最愿意处理行政类的工作？

When do you feel most excited by admin tasks?

随着你慢慢摸索，就能把自己的节奏和自然的精力水平匹配起来。

As you go along, can kind of match your rhythm to your natural energy levels.

我知道这对每个人来说不一定都可行。

And I know this isn't possible for everybody.

我知道如果你做朝九晚五的工作或者轮班工作，这确实很难，但尽量安排，尽量去调整，哪怕只是让你的日常生活节奏也尽量和这个匹配。

I know it's so difficult when you do work a nine to five or you do work shift work, but try and schedule, try as much as you can to even match your kind of daily life to this as well.

我知道我的睡眠类型，其实我不知道它叫什么名字，但大概是下午三点到七点，然后晚上九点到午夜。

I know my chronotype is like I actually don't know what the name for it is, but it's like three to seven and then nine till midnight.

我最清醒的时候，大概是晚上六点以后，那时候我会做所有的规划、所有的编辑、所有高能量的事情。

When I am like, no, I'm gonna be most alert, is at like 6PM or later, That's when I do all my planning, all my editing, all my high energy things.

我的低能量时段，通常是在早上，那时候我会专注于一些比较浅层的任务，比如排版、整理、基础行政工作，这些事还是得做，但不需要特别深入的思考。

My low energy window, which is normally like in the morning kind of, is like when I focus on more shallow tasks like formatting, tidying, basic admin, still things that need to be done, but not things that require like deep deep thinking.

这就是关于效率的关键。

This is the thing about productivity.

实际上，最高效的人往往自我认知非常清晰，因为他们知道，盲目听从别人告诉他们的做法、按照别人设定的日程来生活，对自己是行不通的。

The most productive people are actually probably some of the most self aware mentally because they know that abiding by what everybody else is telling them to do and how their day should operate isn't going to work for them.

他们会分散安排工作，在自己状态最好的时候干活。

They stagger their workload and work when works best for them.

当然，这也跟生活方式有关。

Obviously, it's also a lifestyle thing.

所以我们并不是说，那些不用朝九晚五上班的人就一定情绪最稳定，因为他们可以随时工作。

So we're not gonna say like, oh, these people who don't work a nine to five must be the most emotionally aware because they can work whenever they want.

不是这样的。

No.

我只是觉得，那些明白这一点、并且理解自己生物钟类型作用的人——虽然生物钟不是百分之百的决定因素，但确实占了很大比重——无论在工作框架内还是框架外，都能更高效。

It's just that I think people who understand that and understand the role that their chronotype plays, which is not a 100%, but it is a large a large factor, are able to be more productive both within and outside of a typical work structure.

因为即使你朝九晚五上班，你的生物钟类型依然在起作用。

Because even if you have a nine to five, your chronotype is still gonna be active.

你的生物钟窗口在那段时间里还是会活跃的。

Your chronotype window is still gonna be active for some part of that.

我只是说，可能不是早上9点，大家都指望你干所有重活的时候。

I'm just saying it might not be 9AM when everybody expects you to do all the hard work.

可能是下午5点或6点。

It might be like five or 6PM.

那么，你怎么安排你的一天，才能最大化那个最适合你的高效产出时间段呢？

And so how can you think about your day that maximizes that like peak productivity window best for you?

好的。

Okay.

第四条建议是习惯叠加。

Tip number four is habit stacking.

这是我特意为那些无聊的事情加进这个清单的。

And it is one I added to this list specifically for the boring things.

习惯叠加几年前在网上火过一阵子，因为《原子习惯》的作者詹姆斯·克利尔让它变得非常流行。

Habit stacking had its moment online a few years ago after James Clear, the author of Atomic Habits, made it very, very popular.

让它火了一把，算是流行起来了。

Made it go, I guess viral.

不知道算不算爆火，但好像人人都知道这个。

I don't know if it was viral, but everybody seems to know it.

就是把一个新行为和已有的习惯绑定在一起。

It is when you attach a new behavior to an existing cue you already have.

比如我刷完牙就吃维生素。

So after I brush my teeth, I take my vitamins.

它们放在同一个地方，同一个时间。

They're in the same place, same time.

刷完牙之后，我就自动去洗脸。

After I finish, I don't know, brushing my teeth, I automatically wash my face.

在煮咖啡的时候，我就写我的待办清单。

Whilst I make my coffee, I am gonna write my to do list.

同样的习惯每天都会配对在一起。

The same habits are paired up every day.

开车上班的时候，我会给生活中需要联系的人打个电话。

Whilst I drive to work, I call somebody in my life who I need to catch up with.

每天都是这样，把一件我肯定会做的事，和一件我真正想做、知道很重要、但又觉得很难坚持的事绑在一起。

Like, every single day, those two things, something that I know I'm always gonna do, is paired with something that I really wanna do, that I know is important, that I know I'm finding hard I'm finding it hard to do.

2010年《欧洲社会心理学杂志》上发表了一项研究，探讨了习惯叠加背后的科学原理。

There was a 2010 study published in the European Journal of Social Psychology that looked into the science behind habit stacking.

他们让96名参与者每天选择一个活动行为来完成。

They had 96 participants choose an activity behaviour to carry out daily.

说白了，就是在相同的环境下，每天做一件日常任务，持续十二周。

So it's basically a chore to carry out daily in the same context for twelve weeks.

他们发现，当参与者把这个行为和已经存在的行为绑在一起时，这个行为达到自动化所需的时间会缩短。

They found that when participants paired that behaviour with something that was already happening, the time it took for that behaviour to reach a level of automaticity.

简单来说，这就是习惯养成的最高境界——你甚至不需要有意识地思考要不要做这件事。

So basically, this is the highest level of habit formation where you don't actually even have to think consciously about doing something.

直接就去做了。

You just do it.

那些把新行为和旧行为搭配起来的人，会更快达到那种自动化的处理状态，也就是习惯自动叠加、自动执行的程度。

The more people who paired like, if you were somebody who paired the new behavior with an old behavior, you got to that level of automatic processing and automatic habit stacking automatic habit processing much faster.

2019年巴斯大学的研究人员进一步发表了一篇论文，指出习惯——而非意图或目标——才是自我控制的载体，因为它减少了不断思考和决策的需求。

A further 2019 paper from researchers at the University of Bath actually suggested that habits rather than intentions or goals are the vehicles for self control because they reduce the need to constantly deliberate and decide.

目标是你每天都需要决定的事情。

A goal is kind of something you have to decide on every day.

但习惯不是。

A habit is not.

这就是为什么提前准备餐食、制定健身计划、自动存钱这类目标如此有效。

This is exactly why meal prepping, gym plans, automatically saving sums of money, those kind of goals are so effective.

因为习惯能减少选择。

Because a habit is something that reduces choice.

当我们不得不做更少的选择时，效率最高，因为每天都要纠结“我今天要为了目标做这个还是那个”的认知负担被消除了。

And when we have to make less choices, that is when we are our most productive because the cognitive friction of having to decide every single day, am I gonna do this or this or this or this in pursuit of my goal is removed.

目标不应该每天来指导你的习惯。

The goals should not inform your habits every single day.

你的习惯应该成为你目标的基础。

Your habits should be the thing that is the basis for your goal.

接下来，我觉得是第五点。

Next, I think it's number five.

我们到第五点了吗？

Are we up to number five?

我每次做这种列表节目时总会跑题，但我们要摒弃“全有或全无”的思维。

I always get off track when I do these list episodes, but get rid of all or nothing thinking.

我经常犯这样的错误：想着今天没时间去健身房一小时，那就算了。

I've been very guilty of thinking, well, you know, I don't have an hour to go to the gym today, I'm just not going to bother.

或者，比如我知道朋友生日会上要喝酒，那为什么不在周四和周五也喝呢？

Or, you know, I know I'm going to be drinking at my friend's birthday, so why not drink on Thursday and Friday as well?

但这种想法会抹杀掉那些能积累成重大进步的小进步。

But this kind of thinking eliminates the minor progress that builds into major progress.

我觉得我们在效率上最大的陷阱之一就是等待完美时机，等待完美的环境。

I think one of the biggest traps we fall into with productivity is waiting for the perfect time, Waiting for the perfect environment.

总想等到时机完美、条件齐全、一切顺利才肯行动。

Waiting for the perfect moment and equation and for everything to go right in order to act.

因为我们总想给自己创造最大的成功机会。

Because we wanna give ourselves the greatest chance of success.

我们常跟自己说，既然要锻炼，干脆就凑够整整一小时，做到位。

You know, we tell ourselves, well, if I'm gonna work out, I may as well I need to have the full hour so I do it perfectly.

既然要打扫屋子，就得腾出整个下午，不然就不想马马虎虎应付。

If I'm gonna clean the house, have to have the whole afternoon because I don't wanna do it half assed.

等下次我能坐下来，全心全意处理邮件的时候，我再整理邮箱。

I'm gonna sort out my emails the next time I can sit down and really give them my full attention.

等我真有一个安静完美的早晨时，我再开始写那本书。

I'll start writing that book when I really have the perfect quiet morning.

我得状态对了才行。

I'm in the right mood.

桌子也得收拾干净。

The desk is clear.

阳光很好。

The sunshine was great.

但你知道，生活总是忙得让你没空去等那个完美时机。

You know, but then life is always gonna be too busy for that.

生活永远不会给你完美的条件。

Life is never gonna give you perfect conditions.

所以我们什么都不做，反而责怪条件不够完美，而不是怪自己不去行动。

And so we do nothing and we blame the conditions not being perfect and not ourselves for operating regardless.

另外，如果我们知道自己有那多出来的时间——二十分钟、十分钟、十五分钟——那些其他该做的事，或者拖延的念头，总会填满这段时间。

The other thing is, if we know we have that extra time unfilled, that twenty minutes, ten minutes, fifteen minutes, The other work we need to do, or procrastination, is always gonna end up filling that time.

总之，这和帕金森定律很契合。

Anyways, this links really nicely to something called Parkinson's Law.

帕金森定律，不是指那种病。

Parkinson's Law, it's not about the disease.

它来自英国历史学家西里尔·诺斯古德·帕金森。

It comes from the British historian Cyril Northgate Parkinson.

他在上世纪五十年代为《经济学人》写的一篇文章里提出了这个观点，大意是说，工作会自动膨胀，占满所有可用的时间。

And he introduced this idea in an essay he wrote in like the nineteen fifties in The Economist where he basically said, work expands so as to fill the time available for its completion.

其实他写那篇文章的时候，是带着讽刺意味的。

He was kind of writing satirically, actually, when he wrote this essay.

他当时是在谈论政治体系和公共服务系统，讲这些行政体系如何自我膨胀，即使实际工作量没有增加，它们也会给自己制造出更多的工作。

He was talking about how like, was actually talking about the political system and like the public service system and how these administrative systems can grow and create more work for themselves even when the actual workload does not increase.

但这一点也适用于我的生活。

But it applies to my life.

同样也适用于你的生活。

It applies to your life as well.

如果你给自己一整天的时间来打扫房子，那这件事就会花掉你一整天。

If you give yourself all day to clean your house, the task is going to take all day.

但如果你只给自己三十分钟，你反而可能完成更多。

But if you give yourself thirty minutes, you're probably going to get a lot more done.

如果你给自己三个小时去健身房，你很可能只会做相当于四十五分钟的运动量。

If you give yourself three hours at the gym, chances are you're probably going to do about as much exercising as you would only do if you had forty five minutes.

你明白我的意思吗？

Do you see what I mean?

任务会随着我们给的时间而膨胀。

Like, the task expands to kind of fill the time we give it.

就像有一种蔓延的趋势。

Like, there is a sprawl.

帕金森定律正好描述了这种蔓延。

Parkinson's law gives language to that sprawl.

你需要停止给自己那么大的行动空间，或者那么多余地。

You need to stop giving yourself such big containers to act in or such so much space to act with.

不过我得说，这是一个心理学播客。

Now I have to say, this is a psychology podcast.

帕金森定律最初并不是关于个人效率的心理学理论。

Parkinson's law did not begin as a psychological theory about personal productivity.

但我认为这个观点很有启发，因为它捕捉到了我们日常生活中很多人都能体会到的一点：我们常常高估事情需要的时间，又低估自己应对挑战的能力。

But I think we can take a lot from this idea because it captures something many of us recognize in our everyday life, which is that we often overestimate how much time things are gonna take, and we underestimate how well we will rise to the occasion.

而且我们还忘了，在此基础上，我们还忘了，当时间更少时，我们会更努力，效率也会更高。

But also we forget that I think on-site on top of that, we forget that when we have less time, we will push and we will be more productive in that case as well.

问题不在于我们没有时间，而在于我们因为时间不够理想，就轻视了已有的时间。

The problem isn't that we have no time, it's that we dismiss the time we do have because it doesn't feel ideal.

我们还会自我设限，觉得自己能力不足。

And we kind of also self sabotage and think we're less capable.

如果你只有二十分钟，二十分钟总比零分钟好，哪怕不是一小时。

If you only have twenty minutes, twenty minutes compared to zero is already better, even if it's not an hour.

假设你每两周做两次二十分钟的锻炼，会怎么样？

What happens if you do two twenty minute workouts, let's say, every two weeks?

那算下来，一周七天，每天只做二十分钟，也比零分钟强多了。

That's a 140, you know, seven days a week if you just did twenty minutes compared to still zero.

你的非黑即白思维，让你无法体会到累积或复利增长的力量。

Your all or nothing thinking is keeping you from the power of cumulative or compound growth.

对吧？

Right?

珍惜你拥有的时间，哪怕你觉得它不够用。

Respect the time you have, even if you believe it's not enough.

尊重自己全力以赴的能力，以及被紧迫感激发动力和灵感的潜力。

Respect your capacity to actually work your butt off and to be motivated and to be inspired by urgency.

好的。

Okay.

我发现我刚才撒了个谎，因为我说第四条建议是我最喜欢的。

I realized I told a fit because I said tip number four was my favorite.

那是假的。

That's a lie.

这个才是我的最爱，毫无疑问。

This one here is my favorite tip, most certainly.

而且这很可能是我在这个清单里给你们的最贴近我个人经历的建议。

And it's probably my most personally relevant tip I'm gonna give you guys on this list.

如果你看过我们上一期节目，就是和Grace Beverly在Netflix上的那期，你会知道我说过，我一直在做一件听起来不太高效但实际上很高效的事。

If you watched our last episode, I think, on Netflix with Grace Beverly, you'll know I spoke about how I've been doing something that doesn't sound particularly productive but is.

我一直在给那些最遥不可及的人发最离谱的邮件，邀请他们来上《二十几岁的心理学》这个节目。

And that has been that I've been sending off the most outlandish emails to the most insanely out of reach people asking them to be guests on the psychology of your twenties.

我举的例子是西蒙·拜尔斯，我说过她是少数几个会直接拒绝而不是什么都不说的人之一。

The example I gave was Simone Biles, and I talked about how she had She was like one of the only people to say no instead of just say nothing.

这听起来可能不相关，但我这么做的原因是我一直在做一件叫做‘周三放手一搏’的事情。

This may not sound relevant, but the reason I've been doing this is part of something that I've been calling shoot your shot Wednesdays.

所谓‘周三放手一搏’，就是每周三我会花两个小时来测试自己的运气。

Shoot your shot Wednesdays is where every Wednesday I dedicate two hours of my day to just testing my luck.

每周我都会发出一些最疯狂的、孤注一掷的邮件。

Every week I will like send out some of the most insane Hail Mary emails.

我会联系那些最了不起的人，他们可能根本不会看到。

I reach out to like the most amazing people who are probably never gonna see it.

我会盲目地提出请求。

I like blindly ask for things.

我会联系品牌方。

I reach out to brands.

我还会投稿文章，反正试试又没损失，对吧？

I pitch articles because why not?

为什么不呢？

Why not?

你不主动问，机会怎么会来？

Like, you don't ask?

最多就是被拒绝呗。

And the answer is no.

我其实就是在增加自己碰上好运的机会。

I'm really just trying to increase my surface area for luck.

虽然听起来有点随性，但这其实还是挺高效的。

And although that may sound spontaneous, it is still productive.

所以我觉得，就算这个方法有点不寻常，也完全值得上榜。

This is why I believe this tip deserves its place on this list, even if it is a bit atypical.

除了清空任务、完成工作，高效能其实还应该换个角度理解——它是在创造可能性。

As well as clearing tasks, getting work done, productivity also deserves a reframe in that it creates possibility.

我觉得我们不应该只把效率用在那些无聊或者很费劲的事情上。

I don't think we should just be using it for things that are boring or or things that are a slog.

我觉得它也应该用来拓展自己。

I think it should be utilized for expanding as well.

你的收件箱可能整理得井井有条。

You might have a perfectly organized inbox.

你可能每天都能完成所有要求的小任务，但离你真正渴望的生活仍然很远，因为你的效率里缺少了胆量。

You might complete every small task that is required of you every day, but still be no closer to the life that you really crave because your productivity doesn't also include audacity.

这背后的心理其实跟掌控感有关。

The psychology here is really around agency.

如果我们再回顾一下自我效能理论，自我效能就是我们相信自己能改变结果的能力。

And if we revisit that self efficacy theory, again, self efficacy is our belief that we can change an outcome.

而这种信念部分来自于我们的自信和对经验的掌握。

And our belief is built partly through our confidence and our mastery of experiences.

所以像这样的时刻，当我们说，嘿，我真的想要某样东西。

So moments like this where we say, hey, I really want something.

这得由我来负责。

I'm responsible for that.

我不会等着别人给我。

I'm not going to wait for somebody else to give it to me.

我要自己去争取。

I'm going to go out and get it.

我要主动迎接机会，因为谁知道答案一定是‘不’呢？

Like, I'm going to open myself up to the opportunity because who's to say the answer's gonna be no?

我对下一个好机会保持开放态度。

I'm just I'm open to the next great opportunity that comes along.

我在为自己创造这些机会。

I'm producing those opportunities for myself.

对吧？

Right?

我这种做事方式可能看起来不够有条理，但绝对能产出成果。

I'm being productive in a way that may not seem structured and organised, but is definitely worthy of output.

我非常非常建议你在每周留出时间来做这件事。

I would highly highly recommend carving out space in your week for this.

不一定非得是一整天。

Doesn't have to be a full day.

对我来说，有时候只是一两个小时，但这件事一直排在我的日程上。

For me, sometimes it's just an hour or two where it is something that I have on my agenda constantly.

我要碰碰运气。

I'm gonna push my luck.

我想看看机会能带我走多远。

I'm gonna see how far opportunities can take me.

我想看看仅仅开口请求能带我走多远。

I'm gonna see how far just asking for something can take me.

对我来说，这就是一种有成效的努力。

And to me, that is a productive endeavor.

好的。

Okay.

我知道，我们还要再休息一小会儿。

We're gonna take one more short break, I know.

但我们很快就会回来。

But we will be right back very, very soon.

嘿，波特兰迪亚的粉丝们。

Hey, Portlandia fans.

我是凯莉·布朗斯坦，我是弗雷德·阿米森。

Carrie Brownstein and Fred Armisen here.

你认识我们，或者说，你认识他们。

You know us, or rather, you know them.

托尼和坎迪斯，妮娜和兰斯，斯派克，还有，没错，那只鸡。

Tony and Candice, Nina and Lance, Spike, and, yes, the chicken.

这些年来我们演过很多标志性角色，但今天，我们以真实身份出现，来告诉你我们的全新播客《波特兰迪亚重看》。

We've played a lot of iconic characters over the years, but today, we're showing up as ourselves to tell you about Podlandia AO Rewatch, our brand new podcast.

每周，我们会从第一集开始重温《波特兰迪亚》，分析小品，探索我们最标志性角色的背景故事，重游你熟悉和喜爱的波特兰地点，并分享我们的创作过程。

Each week, we'll revisit an episode of Portlandia from the very beginning, breaking down the sketches, exploring the backstories of our most iconic characters, revisiting the Portland locations you know and love, and opening up about our creative process.

这些东西到底是怎么做出来的？

How did any of this get made?

我们当时怎么会觉得这是个好主意？

Why do we think that was a good idea?

我们准备好聊聊这件事了。

We're ready to talk about it.

而且我们还会请来那些帮助这一切成真的人。

And we'll also be joined by the people who helped bring it all to life.

包括客串明星、合作者和朋友们，比如导演乔纳森·克里塞尔、市长本人凯尔·麦克拉克伦、传奇音乐人艾米·曼恩，还有很多人。

Guest stars, collaborators, and friends, including director Jonathan Kreisel, the mayor himself, Kyle McLaughlin, legendary musician Amy Mann, and many more.

凯尔正在

Kyle is going for

全力以赴。

it here.

你完全即兴发挥的，不只是台词，还有一首关于

You fully improvised not of just words, but a song about

我还以为他要写呢。

Well, I thought he was gonna write

我以为你们都会写一首歌。

I thought you were all gonna write a song.

我记得你是这么想的。

I remember you thinking that.

来听听《Podlandia》吧。

Listen to Podlandia.

哎哟。

Ayo.

在iHeartRadio应用、Apple Podcasts或你收听播客的任何平台上重温。

Rewatch on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

嘿。

Hey.

我是海斯·达文波特。

This is Hays Davenport.

还有肖恩·克莱门茨。

And Sean Clements.

我们主持播客《好莱坞手册》。

We host the podcast Hollywood Handbook.

每期节目，我们都想帮嘉宾提升事业，但主要关注的是他们怎么帮我们提升事业。

Every episode, we're trying to help our guests improve their careers by mainly focusing on how they can help us improve our careers.

这个节目

The show

出了名的门槛低，所以你随便挑我们650期中的任何一期，都能轻松跟上。

is famously super accessible, so you can easily jump into any of our 650 episodes and understand what's going on.

我们推荐几期最近的节目，比如本·斯蒂勒那期。

We recommend some of our recent episodes with Ben Stiller.

电影的定义

The definition of what is

其实也已经变了。

a movie has kinda changed anyway too.

对吧？

Right?

那你觉得现在电影是什么？

What do you think it is now?

就是图像和话语，通过某种技术捕捉下来的。

It's images and words being spoken, captured by some sort of technology.

丹尼·麦克布莱德。

Danny McBride.

他特别喜欢，哦，

He loves Oh,

那太棒了。

that's fantastic.

而且你自己做，自己做。

And you make it on you make your own.

真不错。

That's great.

对。

Mhmm.

我叫他塔罗·里德。

I call him Taro Reed.

这名字不错。

It's a good name.

他们全都是

They're all

以《美国派》的演员名字命名的。

named after cast members of American Pie.

是的。

Yeah.

哦，明白了。

Oh, gotcha.

我不知道她有没有参演，但我叫他莉奇·索比斯基。

I call I don't I never looked up if she was in this, but I call him Leachie Sobieski.

对。

Yeah.

我觉得她没演过《美国派》，但我

I don't think she was in American Pie, but I

也还没去查过。

still I haven't looked it up.

没查过。

Haven't looked it up.

对。

Yeah.

她当时也挺火的。

She was prominent around same time.

是的。

Yeah.

然后是玛丽·斯汀伯根。

Then Mary Steenburgen.

你们干嘛跟我说话，一副担心的样子？

Why are you guys talking to me like worried.

你们是不是觉得我太笨，连你们那点小把戏都看不出来？

Are you so down to me that you think I don't understand your little play play game.

我只是真的想

I just really

我明白。

I get it.

我是在帮你铺路，让你能成功。

I'm trying to set you up for success here.

请在iHeartRadio应用、Apple Podcast或你收听播客的任何平台收听《好莱坞手册》。

Listen to Hollywood Handbook on the iHeartRadio app, Apple Podcast, or wherever you get your podcasts.

我是尼克·图托罗。

I'm Nick Tutoro.

你可能从《纽约重案组》、《最长的一码》或斯派克·李的《黑色党徒》里认识我。

You probably know me from NYPD Blue, The Longest Yard, or Spike Lee's Black Plansman.

不过我也是皇后区出来的，所以我对披萨很懂。

But I'm also from Queens, which means I know pizza.

在我的新播客《与尼克·图托罗一起传递快乐》里，我会从王子街披萨店带披萨给新嘉宾。

And on my new podcast, Delivering Happiness with Nick Tutoro, I deliver pizza from Prince Street Pizza to a new guest.

我们现在还送披萨了？

We deliver pizza now?

然后我们坐下来好好聊一聊。

Then we sit down for a real conversation.

我和很多人一起分享过披萨，从塞斯·罗林斯

I've shared a slice with everyone from Seth Rollins

你拿着我的腰带干什么？

What are you doing with my belt?

到亚历克斯·罗德里格斯。

To Alex Rodriguez.

跟你们说，我们正在和一位传奇人物聊天呢。

Just to let you people know, we're talking to one of the GOATs here.

还有比尔·伯尔。

To Bill Burr.

我从来没见过有人能跟我一样，

I don't think I've ever met somebody so exactly out of

完全疯到这种程度。

their mind as I am.

现在还有更多大牌嘉宾要来，包括伟大的约翰·塔图罗。

And now we even have more great guests coming up, including the great John Taturo.

这就叫幸福。

It's called happiness.

传递幸福。

Delivering happiness.

马里亚诺·里维拉。

Mariano Rivera.

谢谢。

Thank you.

兄弟，最近怎么样？

What's up, brother?

还有更多精彩内容。

And many, many more.

打开你的免费iHeartRadio应用。

Open your free iHeartRadio app.

搜索“与尼克·迪托罗一起传递幸福”，立即收听。

Search delivering happiness with Nick DiToro and listen now.

我是切尔西·汉德勒，来自《亲爱的切尔西》。

This is Chelsea Hamler from Dear Chelsea.

每周新闻越来越糟，世界越来越疯狂，雅曼尼卡会告诉那些该负责的人：你们才是问题所在。

Every week, the news gets worse, the world gets crazier, and Yamaneka is here to tell whoever's responsible, you're the problem.

如果你过来玩游戏，我会盯着你。

If you come over here to play games, I'm a check you.

明白吗？

Okay?

如果你在新闻里看到什么不好的事，我就会

If you do some in the news that don't sound good, I'm a

找你算账。

play you.

快来听亚米妮卡·桑德斯在她的新播客《亚米妮卡：你就是问题所在》里，盘点本周最有争议的新闻故事。

Join Yaminika Saunders as she breaks down the week's most problematic stories on her new podcast, You're the Problem with Yaminika.

你知道吗，我最近才知道西德妮·斯威尼是谁。

Do you know I just found out who Sydney Sweeney was?

每周三更新新一集，作为我新平台‘亲爱的切尔西网络’的一部分。

New episodes weekly every Wednesday as part of my new network, the Dear Chelsea Network.

如果他有一堆女人，那我也该有一堆男人。

If he got a bunch of women, then I should have a bunch of men.

要么做得更好，要么少做点，省得我费那么多劲。

Do better or do less so I don't have to do so much.

所以，每集都来听亚米妮卡回答一个问题吧。

So join Yaminika each episode as she answers one question.

问题出在谁身上？

Who's the problem?

我是雅米妮卡，我先走了。

I'm Yamaneka, and I'm out.

在iHeartRadio应用、Apple Podcast或你收听播客的任何平台上，收听《问题出在你身上》节目，由雅米妮卡主持。

Listen to you're the problem with Yamaneka on the iHeartRadio app, Apple Podcast, or wherever you get your podcasts.

大家好，我是鲍勃·皮特曼，iHeartMedia的董事长兼首席执行官。

Hi, I'm Bob Pittman, Chairman and CEO of iHeartMedia.

我也是创建MTV的团队负责人，我和联合创始人这个月正在庆祝MTV成立四十五周年。

I also led the team that created MTV, and my co founders and I are celebrating MTV's forty fifth anniversary this month.

在我的播客《营销前沿的数学与故事》中，你会听到那些从零开始打造MTV的人讲述从未公开的起源故事。

On my podcast, Math and Stories from the Frontiers of Marketing, you'll hear the untold origin story from the people who built MTV from the ground up.

我要我的MTV！

I want my MTV!

这话真有分量。

Those are powerful words.

对我来说，那种感觉像是属于自己的东西，并且想要拥有。

My, something for me that felt like mine, and want.

多么有力的一个词啊。

What a powerful word.

欢迎收听《数学与魔法：营销前沿故事》，你可以在iHeartRadio应用、Apple Podcast或任何你收听播客的平台找到它。

Listen to Math and Magic, Stories from the Frontiers of Marketing on the iHeartRadio app, Apple Podcast, or wherever you get your podcast.

在本期节目接近尾声时，我有一条令人惊讶的心理建议要分享给你。

As we near the end of this episode, I have one final surprising piece of psychological advice for you.

如果你想锻炼那种生产力肌肉，那种情绪上的生产力肌肉。

If you are looking to build that productivity muscle, that emotional productivity muscle.

我先用一个类比来引入这个话题。

I'm going to introduce this with an analogy.

你有没有看过那些吉姆·布罗的视频，里面是世界上最坚强、最强壮的男男女女分享他们的日常训练？

Have you ever seen those Jim bro videos from like the toughest, strongest men and women in the world giving their exact routine?

这些人简直能徒手压碎汽车。

These people can like crush cars.

我不太清楚，我甚至不知道他们能做到什么程度。

I don't like, I don't even know what they're capable of.

他们真的太强了。

They are like so strong.

我也不确定。

I don't know.

可能只是我的推荐算法吧。

Maybe it's just my algorithm.

我偶尔会刷到这些视频，然后就会看，因为我也想能徒手压碎一辆车。

I will occasionally get these videos and I'll watch them because I want to be able to crush a car.

但我开始注意到，他们的训练计划里总有一个共同点，那就是休息。

But something they always incorporate in their routines that I've begun to notice is rest.

他们成长的关键很大一部分就在于如何休息。

It's like a huge part of how they grow is how they rest.

在你觉得猜到我要说什么而关掉之前，我得先说明为什么你应该比现在更多地暂停工作、抽身出来。

Now before you stop listening here, because I feel like you know where I'm gonna take this, I need to make my argument for why you should be pausing and stepping away from work more than you probably are.

每天至少留出一两个小时。

For at least an hour or two every single day.

我希望你能像对待高效工作时间一样，认真对待那些不产出成果的休息时间。

And I need you to be as serious about your unproductive downtime as your productive uptime.

就像我们容易陷入“要么全做要么不做”的误区一样，我们也容易把休息看作可有可无，甚至是一种分心。

Similar to that all or nothing fallacy we end up in, we also end up in a rest is either optional or a distraction mindset.

结果我们休息得马马虎虎。

And we kind of half ass our rest.

我们并没有真正全身心投入去享受假期或彻底放松。

We don't fully dedicate ourselves to having time off or to switching off.

正因为没有做到这一点，我们才没能体会到它对日常工作效率带来的巨大正面影响。

And by not doing that, we don't realize the insanely positive consequences of this for regular productivity.

我最近读到一篇2017年伯克利大学发表的文章，里面提到，即使在我们大脑处于休息状态、没有直接专注于某项任务时，它其实仍然在活跃地工作。

An article published by Berkeley in 2017 I was reading about just recently was speaking about how even in our brain's resting state when we are not directly focused on a task, our brain is still active.

大脑会启动它的默认网络，去琢磨问题、筛选和排除可能的答案、舍弃一些想法、寻找新的信息。

It is engaging its default network to plug away at problems, examine and and toss out possible answers, discard others, look for new information.

我们可能无法完全控制这些过程，但通过学会更好地休息，我们就能支持它们。

We may not be able to con control these processes completely, but by learning to rest better, we support them.

我们支持大脑只有在平静时才能进行的第二种工作。

We support the secondary kind of work our brain can only do when we are calm.

我们让大脑自动处理那些事情。

We let our brain do the automatic stuff.

如果你一直在工作，这种情况就不会发生。

If you're constantly working, that doesn't happen.

此外，当我们有意识地休息时，它会补充之前因努力工作而消耗的东西，比如注意力、专注力储备，甚至眼睛的自我调节能力、身体的自我平静能力，以及发散性思维的能力。

Additionally, when we rest and we are intentional about rest, it replenishes what was previously depleted by hard work, things like our attention, our focus reserves, even our eyes ability to direct themselves, our body's ability to calm itself, our capacity for divergent thinking.

这对你意味着什么？

This is what this means for you.

当你不工作、在休息时，你需要像投入工作一样投入休息。

When you're not working, when you're taking a break, you need to be as present in the break as you are present in the work.

很多时候，我们既没有完全投入工作，也没有完全放松休息。

Often, you know, we're not fully working, but we're not fully resting either.

我们坐下来想放松一下，却总在扫视还有什么该做的事。

We kind of sit down to relax, but we like keep scanning for like what else we should be doing.

你知道吗，本来打算回朋友的消息，结果又忍不住去刷新邮箱。

You know, we're meant to be replying to messages from friends and then suddenly we're also refreshing our email.

比如，告诉自己坐下来读本书，结果又半心半意地回消息。

Like, we've told ourselves that you're sit and read a book and then suddenly now you're half answering the messages.

我们休息的时候，全程都带着愧疚感。

Like, we take a break but we feel guilty the whole time.

所以每时每刻都只做了任务的25%。

So we're like doing 25% of a task at any given moment.

这种状态根本谈不上高效。

That is not a productive way of being.

你需要学会切换模式。

You need to be able to mode switch.

工作模式时，就全心投入。

When you're in work mode, you're in it.

当你处于放松模式时，也要完全投入进去。

When you're in relaxation mode, you're in that as well.

卡在中间状态，觉得自己既该休息又不该休息。

Staying in the middle ground where you're like, I really deserve a break, but I don't deserve a break.

我得工作。

I have to work.

我真的应该工作，但又没给自己休息过，应该休息一下。

I really should be working, but I haven't given myself a break, I should have a break.

这样反而更浪费时间。

It just wastes more of your time.

那么，有没有正确的休息方式呢？

Now, is there a right way to rest?

有的。

Yes.

很高兴你问这个问题。

I'm very glad you asked.

作者桑德拉·道尔顿·史密斯做过一个非常著名的TED演讲，她在演讲中指出了我们每周需要达到的七种休息类型，才能保持高效。

The author, Saundra Dalton Smith, she did a really famous TED talk in which she identified seven types of rest that we need to be hitting across the week to be productive.

这些包括身体休息、情感休息、精神休息、心理休息、社交休息和感官休息。

These are physical rest, emotional rest, spiritual rest, mental, social and sensory.

听起来种类挺多的。

Sounds like a lot of things.

不过你经常能同时完成好几种。

You often tick them off at the same time.

但她认为最重要、也最容易被忽视的是心理休息。

The most important one though, that she says is also the most neglected, is psychological rest.

2007年一篇论文的作者——我记得是发表在《职业健康心理学杂志》上——指出，要真正从工作压力中恢复过来，并且日复一日地保持高效，我们确实需要放松。

Authors of a 2007 paper, I think it was published in the Journal of Occupational Health Psychology, identified that to truly recover from work stress and to be able to be productive day in and day out, yes, we need to engage in relaxation.

对，我们当然也需要见见朋友。

Yes, we need to see our friends, of course.

但对认知和心理恢复来说，最重要的还是心理上的抽离。

But most important for recovery, cognitively and mentally, is psychological detachment.

所以，能够让自己和任务之间保持情感距离，对工作或忙碌的一天有一种结束感，是很重要的。

So being able to put emotional distance between you and a task, having a sense of closure to the work or to the productive day.

光是身体放松是不够的，这听起来有点沮丧，因为我们已经做了那么多。

Just physically relaxing is not enough, which sounds like a bummer because it's like, wow, we're already doing so much.

但即使你身体上停止了工作，有时候你的思绪还在转。

But you even if you stop working physically, sometimes your mind lingers mentally.

所以你需要某种仪式、某种打断、某种模式切换或状态切换，来告诉自己：我们不再做那件事了。

So you need to have some kind of ritual, some kind of interrupter, some kind of pattern shift or mode shift that can say, we're not doing that anymore.

我已经离开那个状态了。

I'm out of that zone.

我现在进入这个状态了。

I'm in this zone now.

而且我知道，为了在之前的状态下最高效，我必须全身心投入。

And I know that in order to be the most productive when I'm in the zone from before, I need to be all here.

也就是说，我需要从工作中完全抽离出来。

Like, I need to be mentally disengaged from work.

而且这样来回切换对我没什么帮助。

And it's not helping me switching between one and the other.

我觉得我们还得学会判断什么时候任务算完成了，或者暂时完成得差不多了。

I think we also need to learn how to say when a task is finished or finished enough for now.

这是我在那些非常有动力、非常有抱负的人身上发现的另一个问题。

Like, this is another thing I find with people who are very motivated, very ambitious.

我敢肯定你也是这种人，总觉得待办事项清单上永远可以再加点东西。

I'm sure you're one of these people like, there's always more that can go on the to do list.

待办事项清单上永远有可以加进去的事情。

There's always more that can go on the to do list.

总会有别的事情还没做完。

Like, there's always gonna be something else that hasn't been done.

所以我觉得所有这些任务和技巧结合起来，才能打造一个高效的工作日，让你知道自己做得已经足够了。

That's why all of these, I think, tasks and all of these tips kind of combine to create a productive day where you know, you are doing enough.

有了那个三二一清单，一天结束的时候你就知道该完成的事情都完成了。

That three two one list, you know by the end of the day that you have completed what is required.

我相信你听说过‘享乐适应’这个概念，就是人们会越来越习惯某种快乐，直到需要更多才能满足。

I'm sure you've heard of this idea of hedonic adaptation where people get more and more used to pleasure until they need more and more of it.

其实这和贪婪是一样的道理。

So like, it's the same with greed.

比如，一百美元算是一大笔钱，但等你有了几千美元，一百美元就不算什么了。

Like, a $100 is a lot until you have a thousand dollars and then a $100 isn't that much.

等你有了百万美元，几千美元也变得微不足道了。

And then you get a million dollars and a thousand dollars isn't that much anymore either.

这种情况不仅发生在贪婪和享乐上。

Like that happens for greed, that happens for enjoyment.

在生产力方面也是如此。

It also happens for productivity.

我觉得这一点你需要特别留意。

I think this is something you need to be very aware of.

你越高效，就越会对自己有更高的期待。

The more productive you become, the more productive you expect yourself to be.

所以，专心休息，告诉自己“好了，我要关机了”，这样你就不会觉得“天哪，今天一整天都浪费了”。

And so dedicating yourself to your rest and being like, alright, I'm gonna switch off stops you from feeling like, oh my god, this whole day was a waste.

因为今天不如昨天或前天那么好。

Because it wasn't as good as the day before or the day before that.

有该全力以赴的时候。

There are times to be on.

也有该放松休息的时候。

There are times to be off.

连大自然都明白这个道理。

Even nature understands that.

就连构成你生命最基本状态的细胞，也懂得创造与繁衍、以及缓慢与更新的节奏。

Even the the cells that make up your like most basic state of being understand the flow of, I guess, creation and reproduction and then also slowness and renewal.

你也应该遵循这个规律。

You need to be following that as well.

真的，这就像一条波浪曲线，如果你想达到生产力的高峰，就必须经历休息的低谷。

I really it's really just like a wave chart or like a wave structure of like, if you want to hit the peaks of your productivity, have to hit the the lows of your rest.

所以我要说的就是这些。

So that is all I have.

这就是本期节目我最后的个人观点。

That is my final soapbox moment for this episode.

把休息看得和工作一样重要。

Treat your rest as important as your work.

希望这些建议结合起来对你有用。

I hope that the combination of these tips was useful.

希望这些研究总结出的七条建议能帮到你，让你记住核心要点。

I hope that you found the research helpful to summarise the seven tips so you can just go away with the basics.

试试三二一法则。

Implement the three two one method.

也就是三件家务、两件小事、一件大事。

So three chores, two small tasks, one big task.

先做最难的事。

Eat the frog.

所以，要么先做最难的任务，要么在你效率最高的时候做。

So do the hardest task first or when you are most productive.

说到效率最高的时候，了解你的生物钟类型，知道什么时候状态最好。

Speaking of when you are most productive, learn your chronotype, when you are going to be the most on.

习惯叠加，拒绝非黑即白的思维。

Habit stack, reject all or nothing thinking.

留出一些时间，用愉快又自发的方式高效做事，比如——

Carve out some time to be productive in an enjoyable spontaneous way, I.

比如——

E.

比如“周三放手一搏”活动，同时认真对待休息。

With the shoot your shot Wednesday, and take your rest seriously.

就这些了。

That is all.

如果你还有其他小技巧，随时可以在下方评论区留言。

If you have any further tips though, you can always leave them in the comments down below.

如果你在Spotify上收听，非常感谢我们的研究员Libby Komet对今天这期节目的帮助。

If you are listening on Spotify, a big thank you to our researcher, Libby Komet, for her help with today's episode.

提醒一下，我们在Netflix上也有内容。

Reminder, we are on Netflix.

我们在Substack上也有账号。

We are on Substack.

我们在Instagram上也有。

We are on Instagram.

我们很期待在那里见到你。

We'd love to see you over there.

无论你正在努力完成什么，不管是你的毕业论文，还是一个大项目。

And whatever it is you're working towards, whether it is your dissertation, I don't know, a big work project.

天哪。

Oh my god.

我脑子里好像永远只有工作和学习这些事。

I can only ever think in like work and school.

中间还有好多好多事情呢。

There's like a thousand things in the middle.

可能是艺术展，也可能是马拉松。

Maybe it's an art fair, maybe it's a marathon.

我也不确定。

I don't know.

不管你现在在专注什么，我都在为你加油。

Whatever it is that you are dedicating yourself to right now, I'm I'm just rooting for you.

我希望这种更可持续的投入、奉献和成功的方式，能帮你到达想去的地方。

And I hope that this more sustainable approach to productivity and devotion and success is something that will help you get to where you wanna go.

祝你好运。

So good luck.

下次见，注意安全，善待他人，也对自己温柔一点。

Until next time, be safe, be kind, be gentle to yourself.

我们很快再聊。

We will talk very, very soon.

嘿，喜欢《波特兰迪亚》的朋友们。

Hey, Portlandia fans.

我是凯莉·布朗斯坦，这是弗雷德·阿米森。

Carrie Brownstein and Fred Armisen here.

九十年代的梦想以播客的形式复活了。

The dream of the nineties is alive in podcast form.

我们要推出全新播客《波德兰迪亚重看版》，一起重温每一集《波特兰迪亚》，拆解那些小品段子，深入聊聊我们那些经典角色，还会揭开幕后制作的那些事儿。

We're launching Podlandia AO Rewatch, our brand new podcast where we revisit every episode of Portlandia together, breaking down sketches, going deep on our iconic characters, and pulling back the curtain on how it all got made.

我们还会邀请到那些让这一切成为现实的人。

And we'll also be joined by the people who helped bring it all to life.

包括客串明星、合作伙伴们以及朋友们，比如导演乔纳森·克莱塞尔、市长本人凯尔·麦克劳克林、传奇音乐家艾米·曼等等，还有更多嘉宾。

Guest stars, collaborators, and friends, including director Jonathan Kreisel, the mayor himself, Kyle McLaughlin, legendary musician Amy Mann, and many more.

凯尔准备

Kyle is going for

登场了。

it here.

你不仅即兴编了词，还即兴唱了一首歌。

You fully improvised not just words, but a song about it.

我以为你们

I thought you were

都要写一首歌。

all gonna write a song.

我记得你，对。

I remember you Yeah.

当时是那么想的。

Thinking that.

欢迎收听《Podlandia》重播节目，在iHeartRadio应用、Apple Podcast或你收听播客的任何平台都能找到。

Listen to Podlandia, AEO rewatch on the iHeartRadio app, Apple Podcast, or wherever you get your podcasts.

大家好，家人们？

What's up, fam?

我是体育记者阿里·钱伯斯。

I'm sports journalist Ari Chambers.

嘿。

Hey.

大家好，怎么样？

What's up, y'all?

我是你们的姐妹，萨姆·杰伊。

It's your girl, Sam Jay.

我们是《人人看女子体育》的主持人，这是一档来自Together和iHeart女子体育的全新播客。

And we're the host of everyone watches women's sports, a new podcast from Together and iHeart women's sports.

我们正在解读最大的头条新闻。

We're breaking down the biggest headlines

大坂直美展现出了

Naomi Osaka showing

实力。

out.

向你致敬，大坂。

Outs to you, Naomi.

那些爆火的瞬间。

The viral moments.

我最近迷上了克肖恩·洛克的拳击之路。

I've been obsessed with K'Shaun Rock's boxing journey.

她状态真不错。

She looks good.

她的组合拳又快又利落。

Her combos are swift.

还有那些在女子体育圈里大家都在热议的故事。

And the stories everyone's talking about across women's sport.

因为人人都看女子体育。

Because everyone watches women's sports.

快来收听《人人都看女子体育》吧。

Listen to everyone watches women's sports.

在iHeartRadio应用上。

On the iHeartRadio app.

苹果播客，或者任何你听播客的地方。

Apple Pod cast, or wherever you get your podcast.

嘿。

Hey.

我是海斯·达文波特。

This is Hayes Davenport.

还有肖恩·克莱门茨。

And Sean Clements.

我们主持的播客叫《好莱坞手册》。

We host the podcast Hollywood Handbook.

每期节目，我们都想帮嘉宾提升事业，但主要关注的是他们怎么帮我们提升事业。

Every episode, we're trying to help our guests improve their careers by mainly focusing on how they can help us improve our careers.

这个节目出了名的容易上手，所以你随便挑一期我们650集里的任何一集，都能轻松跟上。

The show is famously super accessible, so you can easily jump into any of our 650 episodes and understand what's going on.

我们推荐最近几期，嘉宾有本·斯蒂勒、丹尼·麦克布莱德、里兹·阿迈德和玛丽·斯汀伯根。

We recommend some of our recent episodes with Ben Stiller, Danny McBride, Riz Ahmed, and Mary Steenburgen.

在iHeartRadio应用、Apple播客或任何你收听播客的地方收听《好莱坞手册》。

Listen to Hollywood Handbook on the iHeartRadio app, Apple Podcast, or wherever you get your podcasts.

我是切尔西·汉德勒，来自《亲爱的切尔西》。

This is Chelsea Handler from Dear Chelsea.

每周新闻越来越糟，世界越来越疯狂，而雅马尼卡在这里告诉那些该负责的人：你们就是问题所在。

Every week, the news gets worse, the world gets crazier, and Yamaneka is here to tell whoever's responsible, you're the problem.

你知道吗，我刚知道西德尼·斯威尼是谁？

Do you know I just found out who Sydney Sweeney was?

如果他有一群女人，

If he got a

那我也应该有一群男人。

bunch of women, then I should have a bunch of men.

做得更好，或者做得少点，这样我就不用那么辛苦了。

Do better or do less so I don't have to do so much.

我是雅马尼卡，我说完了。

I'm Yamanika, and I'm out.