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如何提高你的生产力和效率? – 译学馆
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如何提高你的生产力和效率?

PRODUCTIVITY HACK #1: DEEP WORK

大家好 今天
What’s up guys? Today,
我要讲的是
I’m going to be talking
我的新作《入侵生产力系列》的第一集
about the first productivity hack in my new productivity hack series.
这里的“入侵”是指深度工作
This hack is known as Deep Work.
“深度工作”这个词实际是由卡尔•纽波特提出的
Deep Work was actually coined by Cal Newport,
他是乔治敦大学计算机科学助理教授
an assistant professor of Computer Science at Georgetown University.
他在麻省理工学院获得博士学位 并著有几本大作
He received his PhD from MIT and is the author of several phenomenal books.
这段视频的灵感来自他的著作《深度工作》
This video is inspired by his book titled”Deep Work”
书中将深度工作定义为专注执行活动
Book defines Deep Work as professional activities performed
在不受干扰的状态下
in the state of distraction-free concentration
这会将你的认知能力推向极限
that push your cognitive capabilities to their limit.
这些努力创造了新的价值 提高了你的技能 并且很难复制
These efforts create new value, improve your skill and are hard to replicate.
深入工作的例子包括:学习
Examples of deep work would include: studying,
著书
writing a book,
创作音乐或解决一个新的难题
making music or solving a new and tough problem.
相反 浅层工作的定义是非严格认知
On the contrary, shallow work is defined as non-cognitively demanding,
在分散注意力的情况下执行逻辑需求型任务
logistical style tasks often performed while distracted.
这些努力往往没有对世界创造多少新价值
These efforts tend to not create much new value
而且很容易被复制
in the world and are easy to replicate
浅层工作的例子包括滚动浏览社交媒体
Examples of shallow work would include scrolling through
做简单的家庭作业
social media, doing easy homework problems,
在Excel中整理数据或回复邮件
organizing data in Excel or answering emails.
那些花更多时间从事深层工作的人
People who spend more time engaged in deep work activities
会比那些经常从事浅层工作的人
will be more productive and accomplish more
更有效率 更有成就
than people who are constantly engaged in shallow work. Dr.
纽波特教授认为进行
Newport argues that the practice
深度工作会让你
of deep work will enable you to
加快学习难事的速度 并成就你最强的能力
learn difficult things quicker and create to the best of your ability.
在这段视频中 我将重述
In this video, I’ll go over
你为什么要关注深度工作
why you should care and some best practices
以及将其融入生活的最佳实施方法
for incorporating deep work into your life. So,
为什么要关注呢?
why should you care?
深层工作的主要思想是在很长一段时间内
The main idea behind deep work is to eliminate all distractions
消除一切干扰 专注于
and to focus intently on a single subject or task
一个单一的主题或任务
for an extended period of time Dr.
纽波特教授认为 深度工作的能力
Newport argues that the ability to work deeply is
正成为知识经济中最宝贵的财富
becoming the most valuable asset for a worker in our knowledge economy
与此同时 它变得越来越稀有
at the same time that it is becoming increasingly rare.
网络 社交媒体的爆炸式发展
The explosion of the Internet, social media and non-stop
以及不间断的广告造成了大多数人
advertisement has created a world in which the vast majority
都处在注意力分散状态的世界
of people are in a state of constant distraction.
为了成为最好的学生或工人
In order to be the best student or worker we can be,
学会深度工作尤为重要
it is important that we learn to work deeply.
这种能力会提高你的成绩 让公司
This ability will boost your grades and have companies knocking
主动来征聘你
at your door to hire you
现在我们来看一个叫做“流”的概念
Now let’s go over a concept called flow.
当我们的大脑不受干扰
When the brain is allowed to work
专注于一件事时
on a task without distraction
它最终进入一个“流”状态
it eventually enters a state of”flow”.
“流”这个术语是由
The term flow was created
一位匈牙利心理学家提出的 他的名字我不会发音
by a Hungarian psychologist whose name I can’t pronounce
所以我只能把它放在屏幕上
so I’m just going to put it on the screen.
这是维基百科关于“流”的引用
Here’s a quote from Wikipedia about flow.
积极心理学中 “流”
In positive psychology flow,
也被称为区域
also known as the zone,
是一种实施中的精神状态
is the mental state of operation
是人的活动完全沉浸于
in which a person performing activity is fully immersed
一种充满活力的专注
in a feeling of energized focus,
充分参与和享受的过程中的状态
full involvement and enjoyment in the process of the activity.
在本质上 “流”的特征是完全吸收一个人所做的事
In essence, flow is characterized by complete absorption in what one does.
你们大多数人可能以前都经历过“流”的状态
Most of you have probably experienced flow before.
这是一种置身于一个地带的感觉
It’s that feeling of being in the zone.
深层工作不仅让你处于“流”的状态
Deep work doesn’t only put you in a state of flow,
而且会让你更开心
but it will actually make you happier.
根据一个我念不出名字的匈牙利心理学家的说法
According to the hungarian psychologist whose name I can’t pronounce,
当你处于“流”的状态
being in a state
有可能比拥有自由时间还要更开心
of flow is more likely to make you happier than having free time.
这是他的原话
Here is his exact quote.
“具有讽刺意味的是 事实上工作比自由时间更容易去享受
“ Ironically, jobs are actually easier to enjoy than free time
因为像“流”的活动 它们会有内在的目标
because like flow activities they have built-in goals,
反馈规则和挑战 所有的一切都在鼓励
feedback rules and challenges, all of which encourage
一个人参与到自己的工作中去
one to become involved in one’s work,
集中精力并在其中迷失自我
to concentrate and lose oneself in it.
自由时间在另一方面来说是松散的
Free time on the other hand is unstructured
需要更大的努力才能被塑造成
and requires much greater effort to be shaped
可以享受的东西”
into something that can be enjoyed.”
让我们来讨论一下怎样将深层工作融入到你的生活
Let’s talk about incorporating deep work into your life.
开始时 你要挑选一下你将致力于深层工作的
Start by picking certain days weeks or months
几周或者几个月
that you will dedicate to deep work.
在这段时间里 你不能参与
During these periods of time, you can’t engage in
任何的浅层工作 例如:浏览社会媒体 发邮件
any shallow work at all such as social media, emailing,
看电视 参加会议等等
watching TV, going to meetings, etc.
这些时间只能专注学习
This time should only be dedicated to focused learning,
发展和解决棘手的问题
growing and the solving of tough problems.
例如 周二和周四下午的六点到七点
For example,Tuesdays and Thursdays from 6 p.m. to 7 p.m.
一些人也许会选择比如每周的周一到周五或每个月的什么时间
Some people may choose to go on longer deep works stretches,
做更长时间的深层工作
like maybe from Monday to Friday every week or every other month.
一个名叫安德斯·爱立信的瑞典心理学家
A Swedish psychologist by the name
于1993年撰写了一篇论文
of Anders Ericsson wrote a paper in 1993
他从本质上揭示了
where he essentially revealed that someone who is
一个刚开始尝试深层工作的人可能
new to deep work will probably only be
只能持续工作一个小时
able to do it for an hour,
然而退伍军人可以进行深层工作将近四个小时
while veterans can work deeply for close to four hours.
所以也许开始持续时间很短
So maybe start small, then increase the
然后当你更加习惯这种方式的时候
amount of time you intend to work deeply
就可以增加工作时间
as you get more accustomed to it.
你挑选了一个时间之后 还需要挑选一个地点
After you pick a time, you need to pick a location
这个地点应该是相对安静的 不容易受到干扰的
The location should be somewhere relatively quiet and free from distraction.
那就意味着这个地方附近没有电视 电脑或者音乐
That means there should be no TVs, computers or music nearby.
例如在图书馆
Some examples would be the library,
家庭工作室或者在大学或大学校园里任何安静的地方
a home office or any quiet spot on a university or college campus.
接下来你要制定
Next you need to establish the laws
你深层工作会话的制度
of your deep work session
这些制度是一系列
These laws are a set
你想进行深层会话时必须追随的指导方针
of guidelines that you must follow every time you’re about to perform a deeper session.
举一个我的规则清单上的例子:
An example of my rule list would be :
不发短信或者使用手机
no texting or using my phone,
不上网 不发邮件 不参加会议
no internet, no email, no meetings
不与他人闲谈
no chatting with others.
我必须充分地解决一个问题
And I must fully solve a problem or
或者在休息之前总结解决问题的要点
summarize the key points of a problem before taking a break.
最后 你需要给你的深层工作会话创造一个充电器
Lastly, you need to create rechargers for your deep work session.
这个充电器是一些能够让你保持积极和活力的东西
A recharger is something that helps keep you motivated and your energy levels high.
举个例子 在工作开始的时候喝咖啡
Some examples would be: Drinking coffee at the beginning of a work session,
安排有规律的休息 吃点手头上的零食 或清洁工作区
taking scheduled breaks,having snacks at hand
or cleaning the workspace. Finally,
最后 将它们放在一起
let’s put it all together.
现在你需要了解深层工作的基本要点
Now that you know the basics of deep work,
这就是一个例子
here is an example of what a fleshed-out
说明了充实的深层工作计划是怎样的
deep work plan may look like.
每天从早上6点到8点在家庭工作室中学习
Study from 6:00 a.m. to 8:00 a.m. every morning in the home office.
没有短信 网络 电视或者音乐
No texting, internet, TV or music
开始之前 我将给自己倒一杯咖啡
And before starting, I’ll pour myself a cup
每工作30分钟休息5分钟伸展一下肢体
of coffee and take five-minute breaks to stretch every 30 minutes
这是我自己对于纽波特的书中
This was my own take on the deep work concept inspired
深层工作概念的看法
by Dr. Newport’s book.
如果觉得这个视频中提出的想法很有趣
If you found the ideas in this video interesting,
我会极力推荐大家购买他的书
I would highly recommend buying his book,” Deep Work –
《深层工作:在注意力分散的世界中专注成功的法则》
rules for focused success in a distracted world”
这是我上一年读过的最好的书之一
It was one of the best books I’ve read within the last year.
我将用书中的一个句子结束这段视频
I’ll end this video with a quote from the book.
“深层工作假说:
“ The deep work hypothesis:
执行深层工作的能力正在变得越来越稀有
the ability to perform deep work is becoming increasingly rare.
与此同时 它在我们的经济中变得越来越有价值
At exactly the same time, it is becoming increasingly valuable in our economy.
因此 培养这项技能
As a consequence, the few who cultivate the skill,
然后将它作为
and then make it the core of
他们职业生涯的核心的人会茁壮成长”
their working life, will thrive.” Lastly,
最后 不要忘了点赞 评论和订阅哦
don’t forget to Like, Comment and Subscribe.
感谢你们的观看 下次再见
Thanks for watching guys, and I’ll see you next time!

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视频概述

从纽波特博士的著写的书中领悟到提高生产力和效率的办法就是进行深层工作

听录译者

收集自网络

翻译译者

杜小雅

审核员

审核员 W

视频来源

https://www.youtube.com/watch?v=e_xOfkg5FUg

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