#857：如何在2026年简化生活——玛丽亚·波波娃、摩根·豪塞尔、卡尔·纽波特、克雷格·莫德和黛比·米尔曼的新建议

大家好，男孩女孩们，女士们，还有细菌们。

Hello, boys and girls, ladies, and germs.

我是蒂姆·费里斯。

This is Tim Ferriss.

欢迎收听《蒂姆·费里斯秀》的又一期节目。

Welcome to another episode of The Tim Ferriss Show.

我正在旅途中录制这段开场白。

I'm recording this intro on the road.

我将在世界各地进行一系列非常特别的停留，下次再跟你们详细说。

I have a bunch of very unusual stops around the world that I'll fill you in on another time.

但现在，我们来谈点实际的。

But right now, let's get down to brass tacks.

今天我们采用的格式与我以往的长篇访谈不同。

We have a different format from my long form interviews.

我们很多人——包括我自己——有时会感到被复杂性淹没，无论是收件箱、天哪，又一个应用、又一个这个、又一个那个，还是决策，决策疲劳。

Many of us, and this includes me, sometimes, feel like we're drowning in complexity, whether that's inboxes, oh my god, another app, another this, another that, or decisions, decision fatigue.

也许你甚至正在不断陷入和摆脱不堪重负的状态。

Perhaps you're even slipping in and out of overwhelm.

这种情况很常见。

It happens.

也许你承担了太多任务。

Maybe you're overcommitted.

你需要重新协商。

You need to renegotiate.

我再次经历了这一切，所以我想暂停一下，问一个问题。

I have been there yet again, so I want to hit pause and ask a question.

这原本是为我自己的思考，但我认为对许多正在聆听的你们也会有帮助。

This was for me, but I thought it might also be helpful for many of you listening.

在2026年，哪一到三个决定能显著简化我的生活？

What are one to three decisions that could dramatically simplify my life in 2026?

我该如何简化？

How can I simplify?

简化。

Simplify.

简化。

Simplify.

为了探索这一点，我邀请了五位听众喜爱的嘉宾——玛丽亚·波波娃、摩根·豪塞尔、卡尔·纽波特、克雷格·莫德和黛比·米曼——分享他们是如何简化生活的。

And to explore that, I invited five listener favorites, Maria Popova, Morgan Housel, Cal Newport, Craig Mod, and Debbie Millman to chime in and to describe how they have simplified their lives.

你可以找到这一系列的往期内容，人们分享他们的简化策略。

And you can find previous editions of this series, people sharing their simplification strategies.

例如，德里克·西尔弗、赛斯·高汀、玛莎·贝克，那是八三七。

For instance, Derek Silver, Seth Godin, Martha Beck, that's eight thirty seven.

如果你喜欢这个内容，我们会继续制作。

And if you like this, we'll keep doing it.

我正在运用许多分享的内容，并且会继续这样做。

I am using a lot of what has been shared, and I'll continue to do that.

那么，不废话了，请享受这些迈向简化的步骤。

So without further ado, please enjoy a few steps towards simplification.

最优极简。

Optimal minimal.

在这个海拔高度，我全力奔跑半英里后，双手就会开始颤抖。

At this altitude, I can run flat out for a half mile before my hands start to shake.

我可以回答你的私人问题吗？

Can I answer your personal question?

我们现在只是在观察一个合适的时机。

Now we're just seeing an appropriate time.

我是一个赛博格，金属内骨骼上覆盖着活体组织。

I'm a cybernetic organism, living tissue over metal endoskeleton.

我的名字是玛丽亚·波波娃，我是一名作家。

My name is Maria Popova and I am a writer.

以下是我在生活中所做的两件事。

Here are two things I have done to anneal my life.

简单、实用、行为上的改变，带来了深远的存在性益处。

Simple, practical, behavioral changes that have had profound existential benefits.

第一点是，有那么一刻我意识到，我把自己时间花在了一些我完全喜欢、尊重、能和他们聊上一小时、谈些有趣话题的人身上，但每次结束后我都感到精神枯竭，后悔没有把那段时间用来写作，或者深入探索扇贝眼睛的解剖结构，又或者和我最亲密的朋友聊聊她对系外行星的研究。

The first is that at some point I realized I was giving my time to people I perfectly like, respect, can spend a passable hour with conversing about things of some interest, but it was always leaving me malnourished, wishing I had spent that hour writing or down a rabbit hole about the anatomy of the eye of the scallop or talking with one of my closest friends about her work on exoplanets.

于是，我采用了一种所谓的‘珍视指数’。

And so I adopted a kind of, I guess you could call it the cherish quotient.

我决定不再把时间花在那些我并不真正珍视其陪伴与对话的人身上。

I decided to stop giving my time to people whose company and conversation I don't absolutely cherish.

不是仅仅喜欢、欣赏、钦佩或感到共鸣，而是要真正珍视。

Not just like or appreciate or admire or feel kinship with, but cherish.

因为安妮·迪拉德曾如此深刻地写道：我们如何度过每一天，就是如何度过一生。

Because as Annie Dillard so memorably wrote, how we spend our days is, of course, how we spend our lives.

因此，每一个平庸的小时，都是迈向平庸人生的一大步。

And so every middling hour is a step toward a middling life.

生命浪费在冷漠之人身上。

Life is wasted on the lukewarm.

你给予时间和注意力的任何事物，都应当涌动着炽热的‘是’之岩浆。

Anything you give your time and attention to should roil with the magma of yes.

第二件事与第一件事非常相似。

And the second thing is very kindred to the first.

几年前，我给一位认识的诗人发了邮件，她同时也是一位受戒的佛教徒，收到了一条自动回复，详细说明了她过度承诺的情况。

Some years ago, I emailed a poet I know who is also an ordained Buddhist and got an auto response detailing her overcommitment.

当我读着那条回复时，我收到了一位物理学家朋友的短信，他详细解释了自己旅行和感情问题的经过，说明为什么花了三天才回复我。

And as I was reading it, I got a text from a physicist friend with an elaborate breakdown of his travels and his relationship troubles to explain why it had taken him three days to get back to me.

我想，天哪，这些人都拥有非凡的智慧、创造力、成就和工作伦理，却认为自己有责任向他人解释自己如何度过时间——而这正是他们生命的重心。

And I thought, holy stardust, here are people of extraordinary intelligence, creativity, accomplishment and work ethic who think they are accountable to others for how they spend their time, which is the fulcrum of their life.

我想，多么悲哀，多么必要啊，我们彼此训练出一种基本的信念：每个人都在用自己所拥有的资源尽力而为，而我们往往高估了这些资源，低估了生活对他们的要求，因为大多数要求对我们来说都是看不见的。

And I thought, how sad, how necessary that we train each other in a kind of basic faith that everyone is doing the best with the equation between the resources they have, which we tend to overestimate, and the demands their life places upon them, which we tend to underestimate because most of them are invisible to us.

因此，我不再使用自动回复，也不再为回复短信慢而道歉。

And so I stopped using auto responders or apologizing for how long it takes them to return a text.

因为一旦你开始为如何管理时间而道歉，你实际上就是在为自己的优先事项道歉，这意味着你在为自己的人生道歉。

Because the moment you begin apologizing for how you manage your time, you are essentially apologizing for your priorities, which means apologizing for your life.

嘿，蒂姆·费里斯的听众们。

Hey, Tim Ferriss listeners.

谢谢您邀请我。

Thanks for having me.

我叫摩根·豪塞尔。

My name is Morgan Housel.

我写了三本书：《金钱心理学》、《一如既往》和《花钱的艺术》。

I'm the author of three books, The Psychology of Money, Same as Ever, and The Art of Spending Money.

我想和你们分享一下，在过去十年或二十年里，我做的几件事，它们对我的生活产生了巨大的积极影响，而这些事都围绕着一个理念：尽可能让一切变得简单。

And I want to share with you a couple of things that I've done in the last ten or twenty years that I think had a big positive impact on my life that were both just around the philosophy of making everything as simple as I possibly could.

第一件事是我如何投资和管理自己的钱。

And the first is how I invest and manage my own money.

我的全部净资产包括一套房子、现金、先锋指数基金，以及我在董事会任职的马克尔公司的股票。

My entire net worth is a house, cash, Vanguard index funds, and shares of Markel where I'm on the board of directors.

很难想象还有比这更简单的投资资产配置理念了，而我这么做有几个原因。

It is hard to imagine a more simple investing asset allocation philosophy, and I've done it for a few reasons.

我知道有一些聪明的投资者，他们过去和将来都会持续跑赢市场，我认识其中一些人，也可以投资于他们。

I think there are smart investors out there who have and will continue to outperform the market, and I know some of them and could invest with them.

但我来告诉你我为什么不这么做。

I'll tell you why I don't do it though.

我认为，纵观历史，作为投资者，你做出的决策越少，一生中表现就越好。

I think there is so much evidence throughout history that the fewer decisions you have to make as an investor, the better you're gonna do over the course of your life.

当然，某些年份，甚至某些十年里，聪明的人会抓住趋势、发现机会，这种情况确实存在。

And so there may be given years, maybe even given decades when smart people ride a trend, spot an opportunity, of course that exists.

但关于未来会有什么趋势、我该跟随哪些投资者、他们何时失去判断力而该退出，我需要做出的这类决策越少越好。

But the fewer chances and opportunities and decisions that I have to make of what are the trends gonna be, who are the investors that I need to go with, when have they lost their touch and get out, the fewer of those decisions I have to make, the better.

我们所做的许多决策和对经济、投资的预测，与其说是基于对趋势和世界走向的真正客观判断，不如说更多反映了我们希望未来发生什么。

So much of the decisions that we make and the forecasts that we make in the economy and with investments are less about, you know, truly objective views of trends and where we think the world is going and more to do with what we want to happen in the future.

当你预测美国经济的走向、人工智能的发展方向，或其他任何事情时，这与其说是基于证据你真正认为会发生什么，不如说是基于你个人历史、生活经历和自身利益所带来的偏见，你希望发生什么。

When you make a prediction about where The US economy is going, where AI is going, whatever it might be, it's less about what you truly think is going to happen given the evidence and more about what you want to happen given the biases in the lens of your own history and your own life and your own incentives, that kind of thing.

没有人能幸免于这种影响。

And nobody is immune to that.

每个人都有这种倾向。

Everybody has that.

我需要做出的决策越少，任何人需要做出的决策越少，我们作为投资者的表现就会越好。

The fewer decisions that I have to make and anyone can make, the better we're gonna do as investors.

我认为这对99.9%的人都是成立的。

I think that is true for 99.9% of people.

我这么做的另一个原因，我觉得这一点常常被忽视，是有很多证据表明，你作为投资者一生中的表现，与其说取决于某一年或某十年的回报，不如说更取决于你能坚持多久。

The other reason I do it, and I think this gets lost, is there's a lot of evidence that how well you do over your lifetime as an investor has less to do with the returns that you earn in any given year or any given decade and more just how long can you do it for.

如果你的目标不是在本季度或今年跑赢同行，而是想在一生中实现财富最大化，那么比任何因素都更重要的变量，就是你能坚持多久。

If your goal is to not outperform your peers this quarter or this year, if your goal is to maximize wealth over the course of your life, pretty much the variable that matters more than anything is just how long you do it for.

我知道，只要我能以平均水平的收益坚持更长的时间，我就能够超越绝大多数投资者。

And I know that if I can be an average investor for an above average period of time, I'm gonna outperform the huge, huge majority of investors.

如果我能做一个被动投资者长达五十年，那么在扣除税费之后，你很可能会跻身前2%或3%的投资者行列，甚至可能是前1%，而你什么都没做。

If I could be a passive investor for fifty years, you will probably, after taxes and fees, end up in the top, I don't know, two or 3% of investors, maybe the top 1% of investors just by doing nothing.

也许最后这一点最为重要。

And maybe that last point is the most important.

你什么都没做，只是坐下来被动地持有一份资本主义的份额，就获得了这一切。

You're getting all this for doing nothing, for just sitting back and passively owning a slice of capitalism.

你如何考虑这种简便性？

How do you factor in that ease?

所以，假设有一个主动投资者，每周花四十、五十甚至八十小时追踪市场，也许他们喜欢这样，享受其中，这甚至是他们的爱好。

And so if, like, let's let's take an active investor who is working forty, fifty, eighty hours a week tracking markets, and maybe they love it and they enjoy it and it's their hobby.

但假设他们这样做了，并且每年比我的回报高出50个基点，不管具体是多少。

But let's say they do that and they outperform me by, you know, 50 basis points per year, whatever it might be.

你如何权衡这一点：我什么都没做就获得了回报，而别人却付出了大量工作、压力和各种代价才获得回报？

How do you factor in the fact that I got my return for doing nothing and somebody else got it for lots and lots of work and stress and whatever it might be?

因此，我认为当把这些因素综合起来时，我想尽量减少我自己和所有人在这个世界上的偏见。

And so I think when you put all that together, I wanna minimize the biases that I and everybody has in the world.

我认为，如果我能做到这一点，我这一生最终会成为顶尖1%的投资者，并且几乎不需要付出任何努力。

I think if I can do that, I'll actually end up in the top 1% of investors over the course of my life and I'll do it for virtually no effort.

承受波动性是有心理代价的，但我可以把原本用来追踪全球经济和趋势的时间，用在自己的事业上——如果这不属于投资领域的话，那就用在家庭、健康、爱好这些事情上。

There's a psychological cost of putting up with the volatility, but I can spend the time that I would have spent trying to track the global economy and trends and use that time in my career, if that's outside of investing, my family, my health, my hobbies, those kind of things.

我做的第二件事，是关于我与新闻的关系。

The second thing I've done has to do with my relationship with the news.

我可以这样总结：对于你与信息的关系，一个很好的经验法则是多读历史，少看预测。

And I would sum it up like this, I think a really good heuristic for your relationship with information is read more history and fewer forecasts.

简单到极致。

As simple as it gets.

如果你浏览大多数人的社交媒体时间线，尤其是那些关注新闻的人——无论是商业、经济、政治还是科学新闻——绝大多数内容都是面向未来的预测。

Now if you were to scroll most people's social media timeline, if they're interested in the news, whether that is business news, economic news, political news, science news, whatever it might be, the vast majority of it is forward looking predictions.

通常是：这是今天发生的事，以及这将意味着明天会发生什么。

It's maybe here's what happened today and here's what that means is going to happen tomorrow.

非常具有预测性。

It's very predictive.

当然，即使你只是个对历史稍有了解的业余爱好者，也知道预测的历史有多么糟糕。

And, of course, if you're even a a loose amateur student of history, you know how difficult the history of predictions are.

这是一件非常困难的事。

It's just a very difficult thing to do.

世界远比我们愿意承认的要复杂得多。

The world is so much more complex than we wanna make it out to be.

所以当我们试图预测接下来会发生什么时，这非常非常困难。

And so when we're trying to predict what's gonna happen next, it's very very difficult.

顺便提一下，我刚在这周看完这部作品。

A little side note because I just watched it and just finished it this week.

如果你看过或读过这本书，它叫《11/22/63》。

If you watch or read the book, it's called eleven twenty two sixty three.

这是斯蒂芬·金写的一本书。

It's a book written by Stephen King.

这是一本令人难以置信的书，讲述了一个男人发现了一台时间机器，回到过去试图阻止肯尼迪遇刺的故事。

Unbelievable book about a guy who basically finds a time machine and goes back in time to prevent JFK from being assassinated.

他这么做了。

And he does this.

他回到了过去。

He goes back in time.

他成功阻止了刺杀。

He prevents it.

他以为自己拯救了世界，越南战争之类的都不会发生了。

He thinks he saved the world and there's gonna be no Vietnam War and whatever.

然后他回到现在，发现因为他在1963年稍微干预了历史，现在这个世界已经彻底崩塌了。

And then he comes back to the present day and realizes that because he screwed with a little bit of history in 1963, the present world completely fell to pieces.

当他回到过去时，情形就像《疯狂的麦克斯》那样。

And so when he comes back in time, it's like a Mad Max scenario.

所以我认为，一般来说，趋势非常难以推断，尤其当我们谈论长期未来时，预测会发生什么是极其困难的。

And I think that general idea that trends are very very difficult to extrapolate and to figure out what's gonna happen in the future, particularly if we're talking about long periods of time, is very difficult.

因此，我不会花太多时间去做这种预测或阅读相关内容。

And so I don't spend a lot of time doing it or reading it.

我真正想在人生中花大量时间去做的，是阅读历史。

What I do wanna spend a lot of time doing in my life is reading history.

我认为，如果你深入研读历史——无论是商业史、政治史、军事史，还是其他任何类型的历史，哪怕只是关注你本国过去一百年的历史，你也会熟悉那些反复出现的心理模式，并一再看到它们。

And I think if you immerse yourself in history, any kind of history, business history, political history, military history, whatever it might be, even if you're looking at just the last hundred years just in your own country, you become familiar with a lot of the psychological trends that repeat, and you see over and over and over again.

因此，如果你花时间研究这些，你就会理解人们如何被激励所影响，理解整个文化如何陷入贪婪、恐惧的陷阱，以及如何对自身制造的问题和对世界造成的危害视而不见。

And so if you spend time doing that, you understand how people are influenced by incentives, how whole cultures fall into traps of greed and fear and blindness to the problems that they're causing themselves and the problems they're causing in the world.

你会对那些宏观趋势变得非常熟悉。

You become very familiar with big broad trends.

一旦你熟悉了这些趋势，并花大部分时间研究它们，你就更能过滤掉新闻和当前资讯。

And once you become familiar with those and spend most of your time studying that stuff, your ability to filter the news, the current news, is much stronger.

你可以以更简单的方式阅读新闻。

And you can read the news in a much more simplified manner.

你可以快速浏览标题，立刻判断出这条新闻并不重要。

You can run through the headlines and very quickly tell that headline is not important.

六个月后或一年后，我不会在乎这件事。

I'm not gonna care about that six months from now or a year from now.

这根本一点都不重要。

It's not important in the slightest.

关于这项新技术，或者新闻中人们陷入贪婪与恐惧陷阱的案例，这倒是很有趣。

This thing about this new technology or whatever this might be or this example in the news of people falling for the traps of greed and fear, that's pretty interesting.

让我读一读，好好理解一下。

Let me read that and wrap my head around it.

将这些内容放在你从历史中学到的大框架中去理解。

Contextualize within the big models that you've learned from history.

我认为这让我与新闻的关系变得更简单、更健康。

I think it's made my relationship with the news simpler and healthier.

如果你脑海中没有从历史中学到的人类行为的大趋势，就很容易陷入新闻的漩涡中，觉得每条头条都是灾难，每条新闻都至关重要，似乎都会改变你余生的命运。

And I think if you don't have those big trends of human behavior in your head that you learn from history, it's very easy to get stuck in these wormholes of reading the news, of every headline seems like it's a disaster, and every headline seems like it's something you need to pay attention to that's gonna change the rest of your life.

我非常喜欢作家凯莉·海耶斯的一句话，她说：当你没有接触过历史时，一切都会感觉前所未有。

There's a great quote that I love from an author named Kelly Hayes, and she says, when you haven't engaged with history, everything feels unprecedented.

我认为这是对这一点的绝佳总结。

I think that's a great way to summarize that.

这就是我要分享给你的全部内容。

That's what I got for you.

非常感谢你的收听，也感谢蒂姆和他的团队所做的这一切。

Thanks so much for listening, and thank you for Tim and the rest of his team for doing this.

你好。

Hi.

我是卡尔·纽波特。

I'm Cal Newport.

我是一名计算机科学教授，也是一位科技理论家。

I'm a computer science professor and a technology theorist.

我写作和做播客，探讨在日益分心的世界中追求深度。

I write and podcast about seeking depth in an increasingly distracted world.

我想在这里谈论的是简化。

What I want to talk about here is simplifying.

现在，我想一开始就明确一点。

Now, I want to establish something right off the bat.

我之所以成为一名教授和作家，而不是像科技高管或初创公司创始人那样赚大钱，是因为我的身体无法承受忙碌。

The entire reason why I'm a professor and a writer for my job and not say like a technology executive or a startup founder who's made a bunch of money is that my body cannot handle busyness.

当我要做的事情太多，日程被一个接一个的会议填满时，这并不会让我充满活力，也不会让我兴奋。

When I have too many things to do and my calendar is filled with appointment after appointment, this does not energize me, This does not excite me.

我会感到焦虑。

I get anxious.

我会感到压力很大。

I get stressed out.

我生活中需要的是自主权和空间，按照自己的节奏工作，长期产出有价值的东西，而不是在短期内做很多事。

What I need in my life is autonomy and space to work on my own terms, to produce cool things over a long amount of times, not to do a lot of stuff in the short term.

这迫使我不停地调整生活中的各种事务，以确保这种忙碌不会失控。

This has caused me to have to continually readjust what's going on in my life to make sure that this busyness does not get out of control.

我必须不断简化生活，才能维持一种我能真正承受的生活方式。

I have to continually simplify to keep my life style something that I can actually tolerate.

所以我想分享两个我亲身经历的例子。

So I want to give you two examples about this from my actual life.

第一个与我收到的机会有关，因为作为一名作家和播客主持人，我在自己的领域里取得了一定的成功。

The first has to do with the opportunities that I get offered because as a writer and a podcaster, I'm relatively successful at what I do.

随着时间推移，我变得越来越好，找上门来的机会和邀约也越来越多。

As the years have gone on, and I've gotten better, so have the opportunities and offers that come my way.

我说的是去一些非常棒的地方旅行、有机会与名人或特别有趣的人交往，还有大笔大笔的钱砸向我。

I'm talking about like traveling to really cool places, chances to hang out with famous or really interesting people, stupid amounts of money being thrown my way.

我的意思是，他们提供的为期两天的旅行，报酬远超我作为教授的年收入。

I mean, I'm talking about like a two day trip that they're offering you healthily more than, you know, my annual professor salary.

这些年来我学到的是，我必须把‘不’作为我的默认回答。

What I've learned over the years is that I basically have to make no my default answer.

因为这里有个问题。

Because here's the problem.

如果你试图制定一个优先级规则，比如我如何评估某件事是否值得我花时间去做。

If you try to put in a triage rule, here's how I evaluate if something is good enough for me to actually spend time doing it.

我发现，无论我制定什么规则，太多事情都满足了这个标准。

I found that whatever rule I came up with, too many things actually satisfied that rule.

有太多看似不错的机会找上门来，结果我还是会变得忙碌不堪。

There were too many good enough offers coming my way that I would end up coming busy anyways.

然后我会陷入一种循环：完全超负荷，感到焦虑和怨恨。

And I would go into a cycle where I'd be completely overloaded, I get anxious and resentful.

接着，作为反应，我会愤怒地拒绝所有其他事情。

And then in reaction, I'd angrily say no to everything else.

我会告诉别人，他们并不在乎。

And I would tell people they don't care.

但我会对他们说，我太忙了。

But I would tell them, I am so busy.

我根本不可能做这件事。

I can't possibly do this.

他们其实是在乎的。

Like, they care.

他们需要知道你为什么做不到。

Like, they need to know why you can't do something.

然后我会陷入什么都不做的状态。

And then I would cycle down to doing nothing.

接着我又会陷入太忙的状态，变得焦虑和不安。

Then I would cycle up to being too busy, getting anxious and upset.

这并不健康。

And this was not healthy.

所以我意识到，'不'必须成为我默认的回答，以维持我个人成长所需的简单生活状态。

So I realized no just has to be more or less my default answer to keep my life at the level of simplicity that I personally need to thrive.

所以现在，对于这类邀请，我基本上只会在以下两种情况下同意：一是我能带家人一起参加，这相当于为我们想进行的度假提供资金；二是这件事非常酷且极其方便。

So now I basically when it comes to these type of offers, I'm really only agreeing if it's something I can bring my family to and it's basically funding a vacation that we want to do otherwise, or if it's something that's cool and super convenient.

但这里有个关键点。

Now, here's the thing.

除了错失金钱、人脉和书籍销量之类的收益外，我显然也错失了许多精彩的体验。

In addition to like, you know, missing out on money and contacts and book sales or whatever, I'm also clearly missing out on cool experiences by doing this.

比如，我给你举个例子。

Like, I'll give you an example.

一年多来，Masterclass 一直问我：'你愿意来做一堂Masterclass吗？'

For over a year, Masterclass was asking me like, hey, will you do a Masterclass?

我们认为你的主题非常契合我们的受众。

We think your topic is well matched to our audience.

而我的默认回答一直是'不'。

And my default answer was no.

听起来挺麻烦的。

Like that sounds like a hassle.

而且虽然很酷，但我并不想惹麻烦。

And it'll be cool, I don't want hassle.

不，不，不，不。

No, no, no, no.

但最终，我们找到了一种可行的方法。

But eventually, we found a way to make it work.

我的意思是，他们非常配合，比如，我们可以在华盛顿特区做，根本不是什么大事。

I mean, were really accommodating like, look, we could just do this in DC, it's not gonna be a big deal.

我跟一些已经做过MasterClass的人聊过。

I talked to some other people who had done master classes.

我想，也许我可以试试这个。

I was like, you know what, maybe I'll do this.

这已经足够方便了。

This is convenient enough.

我确实做了。

And I did.

你知道吗，这真的很棒。

You know what, it was really cool.

他们租了一栋房子。

They rented a house.

他们请了二十人的团队。

They had a crew of 20 people.

那场面就像电影拍摄现场，而唯一的演员——我加个强烈的引号——就是我。

It was like a movie set, where the only talent and I'm putting ferocious air quotes around this was me.

所以你得去认识有趣的人。

So you gotta meet interesting people.

导演曾参与过几部我知道的电视剧。

The director had worked on a bunch of television shows I know.

化妆师刚为《瑞安·库格勒的罪人》工作过。

The makeup artist had just been working on Ryan Kugler Sinners.

这个课程其实刚推出，非常好。

The class, which actually just came out, is like really good.

你知道吗，我本来就应该一开始就做这个。

Like, you know, I probably should have just done this originally.

谁知道还有多少其他类似这样很酷的事情，而我却错过了。

And who knows how many other things like this that are pretty cool that I'm missing out on.

但关键是，我逐渐意识到，这没关系。

But here's the thing, I realize over time, that's okay.

我简化自己答应的事情的目标，不是为了避开糟糕的事情，也不是说我必须把那些糟糕的事从生活中剔除，以便更专注于我喜欢的事情。

The goal with me simplifying the things I say yes to is not to try to avoid bad things, not like I need to get rid of these bad things out of my life so I can focus more on the things I really like.

而是为了追求一种理想的生活方式。

It's instead trying to hit an ideal lifestyle.

对我来说，我的理想生活方式并不太忙。

And for me, my ideal lifestyle isn't too busy.

我再给你举个例子。

Let me give you another example.

这与我的学术生涯有关。

This has to do with my academic life.

这对我来说是个复杂的问题。

This was a complicated one for me.

我受训成为一名计算机科学家。

I'm a computer scientist by training.

我在麻省理工学院获得博士学位，师从南希·林奇，在分布式系统理论组工作。

I got my doctorate at MIT, I worked under Nancy Lynch in the Theory of Distributed Systems Group.

我的专长是分布式算法理论，重点关注共享信道。

I specialize in distributed algorithm theory with a focus on shared channels.

实际上，我的细分领域——因为你们都关心这个——是随机算法的下界研究。

Really, my my subspecialty, because you all care about this is lower bounds for randomized algorithms.

这就是我的工作。

That's what I do.

而且我在这一领域相当出色。

And I was pretty good at that.

你知道，我成为乔治城大学的教授，是为了从事分布式算法理论的研究，指导研究生，申请经费，撰写论文，争取奖项等等。

And you know, I became a professor at Georgetown to work on doing distributed algorithm theory, supervising grad students, getting grants, writing papers, trying to win awards, etc.

这就是我所做的事情。

So this is what I did.

我一直都是个写作者，我在本科时就写了第一本书。

I also was always a writer, I wrote my first book when I was an undergraduate.

所以，我一直在进行写作。

And so I sort of had writing going on.

但那只是副业。

But it was on the side.

而且当时写的并不是什么大部头著作。

And these weren't at the time major books.

我只是在本科和研究生阶段为了赚点外快才开始写的。

And it was just something I started as an undergraduate as a grad student to make some extra money.

然后我就一直坚持了下来。

And I kept going.

这两个世界在2016年发生了碰撞。

These two worlds collided in 2016.

这正好是我即将担任教授十年的时候。

This is right around the time I was about to go for ten years as professor.

我出版了我的书《深度工作》，这其实是我的第五本书，因为我很早就开始写了。

And I published my book, Deep Work, which was actually my fifth book, because I started early.

我出版了这本书，《深度工作》。

I published this book, Deep Work.

它取得了巨大的成功。

And it did really well.

我本没打算把它做成一次重大的发布或类似的事情。

And it wasn't meant to be some like major launch or whatever.

它本不是要成为当年的重磅之作，但某种原因让它引起了共鸣。

It wasn't meant to be the big book of the year, but it's something about it hit a chord.

这本书开始大获成功。

And that book started doing really well.

比如卖出了两百万册，被翻译成四十五种语言的那种成功。

Like, 2,000,000 copies, 45 languages type of well.

这开始改变我的生活，尤其是当我持续写书并开始做播客之后。

That began to change things for me, especially as I kept writing books and I started podcasting.

我生活中的这一部分从几乎像一种爱好，转变为我广为人知的事业。

That part of my life shifted from being almost like a hobby to something that I was really well known for.

现在，我同时拥有两种主要的生活：一边打理作家的职业，一边打理教授和理论家的职业。

And now I had two major lives going on at the same time, wrangling my career as a writer, while also wrangling my career as a professor and a theoretician.

同时做这两件事实在负担太重了。

And it was a lot to try to do both of these things.

这两个领域都涉及大量的后勤工作和管理成本。

There's a lot of logistics and overhead involved with both of those worlds.

这两个领域都需要投入大量的工作。

There's a lot of work involved with both of those worlds.

证明定理需要大量思考，写一本书也同样需要大量的思考。

A lot of thinking goes into proving theorems, and a lot of thinking goes into trying to write a book.

你必须同时做这些事情。

You have to do these things at the same time.

这也造成了非常分裂的体验——比如，你刚参加完一个小型计算机科学会议，坐超级班车去宣读论文，现场只有二十个人左右。

It also created like really sort of schizophrenic experiences where you would go from a small computer science conference, you know, where you're essentially taking the super shuttle over to like present the paper and there's like 20 people there.

然后你飞到马里布，司机接你去海洋套房，有专人带你上台做一小时的演讲。

Then you would fly to Malibu and a driver is taking you to your Oceanside Suite where a handler brings you to stage to give this one hour talk.

这逐渐变成一个奇怪的混合世界，太复杂了。

Really became this weird mixed world and it was too complicated.

但我不知道该怎么办。

But I don't know what to do.

我热爱当教授。

I love being a professor.

我一辈子都在学术界，也热爱写作。

Been in academia my entire life and I love writing.

我只是喜欢思考：我到底该何去何从？

I just love thinking like what was I going to do here?

关键在于通过统一来简化当前的情况。

And the key was simplify what's going on with unification.

所以我发现的是，等等。

So the discovery I had is like, well, a second.

我写的这本书《深度工作》，今年正好是出版十周年，这本书讲的是科技如何破坏我们高效工作的能力，以及你应该怎么做。

This book I wrote, Deep Work, which is at its tenth year anniversary, that book was about technology disrupting our ability to work well and what you should do about it.

我的下一本著作叫《数字极简主义》。

My next book was called Digital Minimalism.

这本书讲的是科技。

That was about technology.

再之后的那本书叫《无邮件的世界》。

My next book after that was called A World Without Email.

这本书讲的是科技。

That book was about technology.

我在播客中做的很多内容都与科技有关。

A lot of what I was doing on my podcast was technology.

我开始为《纽约客》撰稿。

I started writing for The New Yorker.

我为《纽约客》所写的很多内容都与科技有关。

A lot of what I was covering for The New Yorker was technology.

就在这段时间，仿佛是为了让我更清楚地意识到这一点，我所在的大学成立了数字伦理中心，并邀请我参与其中。

And then around this time, as if the point wasn't being made clear enough to me, the university where I work started created the Center for Digital Ethics and asked me to be involved.

我意识到，等等，这并不是两个截然不同的世界。

And I realized, wait a second, these aren't two different worlds.

我是一名计算机科学家。

I'm a computer scientist.

我所写的内容，正是关于计算机科学家所创造的这类技术所带来的影响，以及我们该如何应对。

And I'm writing about the impacts of the type of technologies that computer scientists create and what we should do about it.

哦，这其实是同一个世界。

Oh, this is the same world.

我可以成为一名专注于科技及其伦理影响的学者。

I could be an academic that focuses on technology and its impacts the ethics of technology.

这是我最近做出的一个更新的改变，完全是全新的，我还在适应中。

And this is a more recent change I've made and it's brand new and I'm still trying to adjust to it.

但至少目前，我已经暂停了分布式算法理论的研究，不再指导从事分布式算法理论的博士生，也不再参加分布式算法会议，也不再申请资助学生研究分布式算法理论的经费。

But at least for now, I have put a pause on doing distributed algorithm theory and supervising doctor students working on distributed algorithm theory and going to distributed algorithm conferences and getting grants to fund students to work on distributed algorithm theory.

我暂停了这些，是为了让我的全部精力都聚焦在同一件事上。

I put a pause on that to say all of my effort is aimed at the same thing.

思考和写作关于技术及其对人类繁荣、深度生活的影响，以及我们能为此做些什么。

Thinking and writing about technology and its impacts on humans flourishing and depth and what we can do about it.

这让一切变得简单了。

And that simplified everything.

这完全是合情合理的。

That's a completely reasonable thing.

我现在是正教授，处于职业生涯中拥有灵活性的阶段，应该去探索其他智力方向。

I'm now a full professor, so I'm at a stage in my career where I have flexibility and I should be exploring other intellectual avenues.

现在，我的写作、播客、文章创作，所有这些都统一指向同一个主题。

Now, my writing, my podcasting, my article writing, all of this is now unified towards a common topic.

我简化了自己职业生涯中的状况。

I simplified what was going on in my career.

现在，这又涉及放弃一些选择。

Now, again, this involves cutting off options.

这涉及放弃一些机会。

It involves cutting off opportunities.

这也意味着，你知道，我或许能把某件事做得更好。

It also means, you know, I could be doing one thing maybe even better.

在我看来，思考简化问题的正确方式是生活方式设计。

To me, the right way to think about simplifying is lifestyle design.

我要在这里借用蒂姆的词：生活方式设计。

I'm going to use Tim's word here lifestyle design.

你知道，什么样的日常生活条件最适合你。

You know what conditions of your day to day existence are best for you.

那些让你作为个体能够茁壮成长的条件。

The conditions in which you as an individual are going to thrive.

整个游戏就是设计一种与之匹配的生活方式。

The whole game is designing a lifestyle that matches that.

对我来说，这需要高度的简约。

And for me, that required a high level of simplicity.

我需要自主权，也需要避免过度忙碌。

I needed autonomy and I needed a lack of busyness.

因此，我不从‘错失了什么’的角度来思考这些问题。

And so I don't think about any of this in terms of what's being left on the table.

我更关注的是，当我成功实现这些努力时，我能多大程度上享受我的日常生活。

I think about it in terms of like how much I get to enjoy my day to day life when I'm successful with these efforts.

所以我在这方面仍然有挣扎。

So I still struggle with this.

我必须不断循环和重新简化。

I constantly have to cycle and re simplify.

有时我会走得太远。

Sometimes I go too far.

但我经常思考这个问题。

But it's something I think about a lot.

这可能是你也应该多加思考的事情。

It's probably something you should think about a lot as well.

只是

Just

首先，感谢我们的赞助商，马上回来继续节目。

a quick thanks to our sponsors and we'll be right back to the show.

正如你们许多人知道的，过去几年里，我一直睡的是今天赞助商Helix Sleep的Midnight Luxe床垫。

As many of you know, for the last few years, I've been sleeping on a midnight luxe mattress from today's sponsor, Helix Sleep.

我楼下客房里也放了一张，朋友们的反馈一直非常好。

I also have one in the guest bedroom downstairs, and feedback from friends has always been fantastic.

他们根本不用我提醒，就会主动提到这一点。

It's something they comment on without any prompting from me whatsoever.

我最近还有机会试用了Helix Sunset Elite床垫。

I also recently had a chance to test the Helix Sunset Elite.

Sunset Elite 提供卓越的舒适感，并在正确的位置提供恰当的支撑。

The Sunset Elite delivers exceptional comfort while putting the right support in the right spots.

它由五层定制泡沫构成，包括底部的全周长分区腰椎支撑层，正好位于我需要的地方，以及中间层采用优质泡沫和微型弹簧，营造出柔软贴合的触感。

It is made with five tailored foam layers, including a base layer with full perimeter zoned lumbar support right where I need it, and middle layers with premium foam and micro coils that create a soft contouring feel.

Helix 提供一百天睡眠试用、快速免费配送和十五年保修。

Helix offers a one hundred night sleep trial, fast free shipping, and a fifteen year warranty.

所以赶紧去看看吧。

So check it all out.

现在你可以在他们网站上任何商品享受 27% 的折扣，全场通用。

And now you can get 27% off anything on their website, so site wide.

请直接访问 helixsleep.com/tim。

So just go to helixsleep.com/tim.

再重复一次，helixsleep.com/tim。

One more time, helixsleep.com/tim.

有了 Helix，更好的睡眠从现在开始。

With Helix, better sleep starts now.

别嫌我老生常谈，但在2000年代初，我当年自己经营电商生意的时候，那些工具简直烂透了。

Not to be a salty old dog, but in the early two thousands, back in the day when I was running my own ecommerce business, the tools were atrocious.

他们确实努力了，但那情况真是糟糕透顶。

They tried hard, but man was it bad.

你得东拼西凑一大堆东西才能凑合着用。

You had to cobble all sorts of stuff together.

我那时候连想都不敢想会有Shopify这样的平台。

I could only dream of a platform like Shopify.

Shopify是全球数百万企业的电商平台，如今美国10%的电子商务都基于Shopify。

Shopify is the commerce platform behind millions of businesses around the world, and now 10% of all ecommerce in The US is on Shopify.

再回到2000年代初，那时候根本没人想过人工智能。

Now back to the early two thousands, then nobody even thought of AI.

谁能料到，就在过去24个月里，人工智能竟然能带来如此神奇的变化？

Who could have predicted, even in the last twenty four months, the magic that is now possible with AI?

Shopify一直走在前沿，内置了大量实用的AI工具，能加速一切工作——撰写产品描述、页面标题，甚至优化产品摄影。

Shopify has been ahead of the curve, and they are packed with helpful AI tools that will accelerate everything, write product descriptions, page headlines, even enhance your product photography.

最重要的是，Shopify 专业地处理从库存管理到国际物流，再到退货处理等一切事务。

Best of all, Shopify expertly handles everything from managing inventory to international shipping to processing returns and beyond.

如果你准备好了要销售，那就准备好使用 Shopify 吧。

If you're ready to sell, you're ready for Shopify.

立即注册每月 1 美元的试用版，今天就开始在 shopify.com/tim 上销售吧。

Sign up for your $1 per month trial and start selling today at shopify.com/tim.

再强调一次，是 shopify.com/tim。

One more time, that's shopify.com/tim.

到 2026 年，别再等待，立即用 Shopify 开始销售吧。

In 2026, stop waiting and start selling with Shopify.

你好。

Hi.

我是克雷格·莫德，作家、摄影师，也是长期徒步旅行者，大部分成年生活都生活在日本。

I'm Craig Mod, writer, photographer, and long haul walker who has lived most of his adult life in Japan.

实际上，几乎是全部时间。

Actually, pretty much all of it.

我最近的一本书叫《事物会变成其他事物》。

My most recent book is called Things Become Other Things.

它由兰登书屋去年出版。

It was published by Random House last year.

在那之前，我写过一本叫《由比之比》的书。

I did a book before that called Kisa by Kisa.

这两本书都关于横跨日本的长途徒步。

These are both books about huge walks across Japan.

我从东京到京都徒步走过三次。

I've walked from Tokyo to Kyoto three times.

我还多次徒步走过基半岛、萩冈、六重、里井、街道等各种路线，遍布日本乃至全世界。

I've walked the Key Peninsula a bunch, the Hagiokan, the Rokuju, Rikoi, Kaido, all sorts of different routes all over Japan and actually all over the world at large.

但在日本，我主要关注这个国家如何变化，并试图理解事物。

But in Japan, I'm mostly looking at how the country is changing and, you know, just trying to understand things.

所以我做出了三个简化生活的决定。

So three decisions I've made to simplify my life.

第一，戒酒。这是我生活中最省力、影响最大的简化方式，就像把一袋臭气熏天的死猫扔在路边一样彻底放弃了酒精。

Number one, cutting out alcohol, Easily the lowest energy in, biggest impact out, simplification of my life has been to drop alcohol by the side of the road like a sack of dead cats, stinky dead cats.

我二十多岁时曾严重酗酒，现在回想起来，没有什么比我和饮酒之间这种愚蠢而破坏性的关系更让生活变得复杂了——当我试图理解生活中所有看似复杂的事物、寻找自我、相信那个理想中的自己、渴望找到一段强大而有意义的关系时，酒精的存在让这一切变得更加复杂。

I struggled mightily with alcohol abuse in my twenties, and looking back, nothing made things more complicated than this very stupid, very destructive relationship between me and drinking everything I perceived as complex in my life, trying to figure out who I was, believing in that person that that person could even exist, wanting to find a strong, meaningful partnership was made exponentially more complex by the presence of alcohol.

如果我能回到过去，悄悄在我19岁时的耳边说：‘伙计，别喝酒就好了。’

If I could just go back and whisper in my 19 year old ears, Hey, dude, just don't drink.

如果我当时听从了这个建议，很多事情都会简单得多。

And if I could have followed that, a lot of things would have been simpler.

我二十多岁时，几乎没有一件事是因为喝酒而变得更好的。

Almost nothing in my 20s was made better by alcohol.

那么现在，关键的问题是，如果你正挣扎于酒精依赖，该如何切断这根纽带？

And now the big question is, of course, if you're struggling with alcohol is how do you cut the cord?

这正是像酒精这样成瘾习惯所面临的最大难题。

That's the big conundrum with a habit and addiction like that.

而对我来说，解决方法是找到我工作中深层的意义。

And for me, it was finding deep meaning in my work.

这也在某种程度上是触及了底线。

It was also sort of about hitting rock bottom.

那确实是一个转折点，有一晚醒来，我真切地感受到自己正处在一口可怕的深井底部。

That was definitely a catalyst, waking up one night and just being like really feeling like I was at the bottom of a terrible well.

但仅仅身处那口井底，我认为还不足以让你真正戒掉这个习惯。

But just being at the bottom of that well, I don't think is enough to motivate you to really kick the habit.

你需要一种近乎精神上的、所谓的更高力量的体验，我认为这样才能真正摆脱一段虐待性的关系。

You need some kind of almost spiritual, quote unquote higher power experience, I think, to really get over an abusive relationship.

这是指酒精，还是其他东西？

Is that mean alcohol or otherwise?

对我来说，那就是我的工作。

For me, that was my work.

我很幸运，因为我一生中都拥有一个内在的指南针，它一直引导我走向某种特定类型的工作——写作和我开始进行的散步。

I was really lucky in the sense that I had this internal compass that I've felt for my entire life that was drawing me towards a certain kind of work, the writing, the walking I started doing.

当我开始承认工作中的这种更高力量时，我就能看到了。

And I could see once I acknowledged that kind of higher power in the work.