顶尖高手都在用的公式：压力+休息=成长
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Peak performance, elevate your game, avoid burnout and thrive with the new science of | 峰值表现,提升你的游戏, 避免燃烧和繁荣随着新的科学 |
| 0:05 | success by Brad Stolberg and Steve Magnus. | 布拉德·斯托伯格和史蒂夫·马格努斯的成功. |
| 0:09 | From working with elite level executives, entrepreneurs and athletes, they cracked the | 与精英高层主管、企业家和运动员合作, |
| 0:14 | code on how to achieve healthy and sustainable performance day after day. | 关于如何实现健康和可持续的业绩的守则。 |
| 0:18 | I have three lessons from the book, let's jump in. | 我从书里学到了三门课 我们跳进去吧 |
| 0:21 | Lesson one, it all starts with one magic equation, stress plus rest equals growth. | 第一课,一切都从一个魔法方程式开始 压力加休息等于成长 |
| 0:29 | This equation works for both physical and mental goals. | 这个方程式既能实现身心目标. |
| 0:32 | If you want to grow, you need to switch between a time of stress and a time of rest. | 要想成长,需要在压力和休息的时间之间切换. |
| 0:37 | Push yourself to a new limit just past the point of discomfort. | 把自己推到一个新的极限 刚刚越过不适点。 |
| 0:42 | Then after that stressful period, take a break and rest. | 然后在紧张期过后,休息一下 |
展开字幕全文（441 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Peak performance, elevate your game, avoid burnout and thrive with the new science of | 峰值表现,提升你的游戏, 避免燃烧和繁荣随着新的科学 |
| 2 | success by Brad Stolberg and Steve Magnus. | 布拉德·斯托伯格和史蒂夫·马格努斯的成功. |
| 3 | From working with elite level executives, entrepreneurs and athletes, they cracked the | 与精英高层主管、企业家和运动员合作, |
| 4 | code on how to achieve healthy and sustainable performance day after day. | 关于如何实现健康和可持续的业绩的守则。 |
| 5 | I have three lessons from the book, let's jump in. | 我从书里学到了三门课 我们跳进去吧 |
| 6 | Lesson one, it all starts with one magic equation, stress plus rest equals growth. | 第一课,一切都从一个魔法方程式开始 压力加休息等于成长 |
| 7 | This equation works for both physical and mental goals. | 这个方程式既能实现身心目标. |
| 8 | If you want to grow, you need to switch between a time of stress and a time of rest. | 要想成长,需要在压力和休息的时间之间切换. |
| 9 | Push yourself to a new limit just past the point of discomfort. | 把自己推到一个新的极限 刚刚越过不适点。 |
| 10 | Then after that stressful period, take a break and rest. | 然后在紧张期过后,休息一下 |
| 11 | It's helpful to think of yourself as a sprinter instead of a marathon runner. | 认为自己是短跑运动员而不是马拉松选手很有帮助. |
| 12 | A marathon runner runs at the same pace for hours on end until they are burnt out and exhausted. | 一个马拉松跑者以同样的速度跑到终点数小时,直到他们被烧焦并筋疲力尽. |
| 13 | A sprinter runs hard, takes a break and then runs hard again. | 短跑者跑得硬,休息一会再跑得硬. |
| 14 | They are never too tired and always bursting with energy because they take frequent breaks. | 他们从来不太疲惫,总是精力充沛,因为他们经常休息。 |
| 15 | Sprinters understand that if they cycle stress and rest, they will grow better than if they | 冲刺者明白,如果他们循环 压力和休息, 他们将成长优于如果他们 |
| 16 | tried to run as fast as they could without stopping. | 试着跑得越快越好 |
| 17 | But how can you figure out what the right amount of stress is? | 但是,你怎么知道什么是合适的压力? |
| 18 | An easy way to see stress in action is in the gym. | 在健身房里很容易看到压力 |
| 19 | If you want bigger muscles, you need to lift weights. | 如果你想要更大的肌肉,你需要举重。 |
| 20 | But if you try to lift something too heavy, you won't be able to lift it. | 但如果你试图举起太重的东西,你将无法举起它. |
| 21 | You'll quit or worse, you might hurt yourself. | 你会辞职或更糟, 你可能会伤害自己。 |
| 22 | If you lift something too light, you won't see any benefit from it. | 如果你抬得太轻,你不会看到任何好处。 |
| 23 | You could lift all day, but your arms won't grow any larger. | 你可以举一整天,但你的手不会长大 |
| 24 | By finding a weight just outside of your comfort zone, | 在你舒适区外找到体重 |
| 25 | you grow without pushing yourself so hard that you injure yourself. | 你长大后不会把自己逼得如此痛苦 以致伤害自己 |
| 26 | We see this in the business world too. | 我们在商业界也看到了这一点。 |
| 27 | Growing a new business is stressful work. | 壮大新业是紧张的工作. |
| 28 | You have to hire new employees, build products, run marketing campaigns, | 你必须雇用新员工 制造产品 开展营销活动 |
| 29 | all while trying to make enough money to stay in business. | 都在努力赚到足够的钱维持生意 |
| 30 | Entrepreneurs can get stuck working over 60 to 80 hours a week | 创业者每周工作60到80小时就会被困住 |
| 31 | if they aren't careful as they build their startups. | 如果他们在建立创业企业时不小心的话 |
| 32 | It's too much work. | 功用太过. |
| 33 | You can't be at your best working 80 hours a week. | 每周工作80小时是不可能做到最好的 |
| 34 | As the world champion triathlon coach Max Dixon says, | 正如世界冠军三亚特龙教练马克斯·迪克森所说, |
| 35 | anyone can work more, but it takes real courage to rest. | 任何人都可以多工作 但休息需要真正的勇气 |
| 36 | To have limitless energy, you need to understand that rest is just as important as work. | 为了拥有无限的能量, 你需要明白休息与工作一样重要。 |
| 37 | Rest isn't wasting time or doing nothing. | 休息不是浪费时间或无所作为 |
| 38 | Rest is an active process. | 休息是一个积极的过程。 |
| 39 | It's when physical and psychological growth occurs. | 是身心增长时. |
| 40 | Your body grows while you rest and sleep. | 身体在休息和睡觉时会长大 |
| 41 | In the first hour after you've fallen asleep, | 在你睡着后的第一个小时 |
| 42 | your body is flooded with growth hormones. | 你的身体被生长激素淹没 |
| 43 | This is what helps your muscles and bones grow bigger and stronger after exercise. | 这是帮助你的肌肉和骨骼在运动后变大变强。 |
| 44 | If you don't sleep and rest enough from hard training, your body will break down. | 勤劳训练后睡眠和休息不够,身体就会破裂. |
| 45 | Don't try to stay awake and sneak in a bit more training or a few more hours of work. | 不要试图保持清醒 潜入 一点点更多的训练 或几个小时的工作。 |
| 46 | Instead, prioritize your sleep. | 相反,优先你的睡眠。 |
| 47 | The top researchers, artists, writers, and Nobel Prize winners | 顶级研究人员、艺术家、作家和诺贝尔奖得主 |
| 48 | all follow the same rhythm of stress plus rest equals growth. | 都遵循同样的节奏 压力加休息等于增长。 |
| 49 | They call it periodization. | 他们称之为长时期化. |
| 50 | They spend time working intensely on a project. | 他们花大量时间在一个项目上工作。 |
| 51 | Then they step away from the work and rest. | 然后他们离开工作,休息。 |
| 52 | Mihaly Csikszentmihalyi在50年后发现的研究 | |
| 53 | that the best and brightest were either completely immersed in their craft | 最好的最聪明的人 要么完全沉浸在他们的手艺中 |
| 54 | or they were taking time away from it to rest and recover. | 或者他们要离开那里休息,然后恢复。 |
| 55 | This not only helped to prevent burnout, | 这不仅有助于防止燃烧, |
| 56 | but helped breakthrough ideas and discoveries pop up. | 但帮助突破性的想法和发现出现。 |
| 57 | Their aha and eureka moments often didn't happen in the work, but while resting. | 他们的aha和eureka的瞬间在工作上常常没有发生,而是在休息时发生. |
| 58 | Think about it. | 考虑一下 |
| 59 | How many ideas do you come up with while bathing or cleaning dishes? | 你洗碗或洗碗时想出多少点子? |
| 60 | Growth happens when you rest, not when you work. | 增长发生在休息时,而不是工作时. |
| 61 | Now that you understand this cycle, you probably have one big question. | 既然你明白这个循环, 你可能有一个大问题。 |
| 62 | How should I rest and relax? | 我该怎么休息和放松? |
| 63 | Most people think rest is only sleeping or going on vacation, | 大多数人认为休息只是睡觉或度假, |
| 64 | but there's different kinds of rest that you can use on a day-to-day, | 但有不同种类的休息 你可以每天使用, |
| 65 | week-to-week, and month-to-month basis. | 每周一次,每月一次。 |
| 66 | Let's start with three things that you can do to rest and recover on a day-to-day basis. | 先以三事为主,以休息为主,日常恢复. |
| 67 | First, take a walk. | 首先,走开 |
| 68 | It doesn't have to be long. | 不须长时. |
| 69 | If you're an office worker, something as short as a six-minute walk outside | 如果你是办公室工作人员 出去走六分钟 |
| 70 | has been shown to improve creativity 60% | 60%的创造力 |
| 71 | compared to your co-workers who stayed glued to their seats. | 和你的同事相比 他们一直粘在他们的座位上 |
| 72 | If you're stuck indoors due to bad weather, | 如果你因为恶劣天气被困在室内 |
| 73 | a walk inside can still boost your creative output by around 40%. | 进去走走还是可以让你的创意产出提高40%左右. |
| 74 | That's worth the lap around the cubicles. | 这是值得的一圈 在小屋周围。 |
| 75 | Second, try meditation. | 第二,尝试冥想。 |
| 76 | This is the fastest way to switch from stress to rest. | 这是从压力转向休息的最快方法. |
| 77 | Sit in a comfortable place, ideally somewhere quiet. | 坐在一个舒适的地方,理想的地方安静。 |
| 78 | Set a timer so you don't have to worry. | 设置计时器,以免你担心。 |
| 79 | Start with a minute. | 从一分钟开始。 |
| 80 | Breathe deeply for a few breaths, in through your nose, out through your mouth. | 深呼吸几口气,通过鼻子,从嘴里呼吸。 |
| 81 | Find a nice, slow, natural rhythm. | 找到一个良好的,慢的,自然的节奏。 |
| 82 | If thoughts pop up, notice that they're there, | 如果想法浮出水面,注意他们在那里, |
| 83 | then go back to focusing on the feeling of your breath. | 然后继续关注你的呼吸感受 |
| 84 | Take 10 breaths, then go back to work. | 呼吸十口,然后继续工作. |
| 85 | Third, get social. | 第三,开始社交。 |
| 86 | If you're stuck with a coding problem or trying to find the right word | 如果你遇到编码问题 或试图找到正确的词 |
| 87 | for an email, get up from your desk and go and talk with a co-worker. | 去和同事谈谈 |
| 88 | Try to talk and joke about what happened today. | 试着说说今天发生的事 |
| 89 | Talk about your plans for the weekend or what you're doing after work. | 说说你周末的计划 或者你下班后做什么 |
| 90 | Make sure to avoid complaining, stress, and worry. | 确保避免抱怨、压力和担忧。 |
| 91 | You don't need to stress about the problems you walked away from. | 你不必强调你摆脱的问题 |
| 92 | By simply connecting with others, you shift your nervous system into recovery mode. | 仅仅通过与他人的连接, 你将你的神经系统转移到恢复模式。 |
| 93 | Your body produces feel-good hormones like oxytocin and vasopressin | 你的身体会产生像催产素和瓦索普斯素这样的 感觉良好的激素 |
| 94 | that have anti-inflammatory and antioxidant properties. | 具有防炎和抗氧化剂特性。 |
| 95 | These will help you work better. | 这些可以帮助你更好地工作。 |
| 96 | Week-to-week rest is about managing how you feel. | 每周休息是为了控制你的感受 |
| 97 | Most people come to work on Monday refreshed from the weekend. | 大部分人周一来上班 从周末开始刷新。 |
| 98 | They can still work pretty well on Tuesday. | 周二他们还能好好工作 |
| 99 | But Wednesday hits and there's a serious problem. | 但是,周三的点击和 有一个严重的问题。 |
| 100 | Motivation plummets, productivity suffers. | 动力下降,生产力受损。 |
| 101 | The only thing you can think of at your desk is a nap | 你桌上唯一能想到的就是睡觉 |
| 102 | and counting down the hours to Friday afternoon. | 倒计时到星期五下午 |
| 103 | Instead of trying to work five or six days straight without a break, | 而不是试图工作五、六天 直,没有休息, |
| 104 | intentionally design a mini break in the middle of the week. | 周中故意设计一个迷你休息时间. |
| 105 | Plan Wednesday to be a less intense day of work. | 计划周三做一个不那么紧张的工作日. |
| 106 | If you can, sleep in and start your work day late. | 如果可以的话,就睡吧,迟点上班 |
| 107 | Schedule meetings, deadlines, and other commitments for Tuesday or Thursday. | 安排星期二或星期四的会议、截止日期和其他承付款。 |
| 108 | Use this as a day to take care of your body. | 以此为日以养身. |
| 109 | On a month-to-month basis, start thinking vacations. | 按月计算,开始考虑休假. |
| 110 | Does it feel like you've been working on stop? | 感觉你一直在努力停止吗? |
| 111 | Is it hard to stay motivated and get work done? | 要保持积极性并完成工作是不是很难? |
| 112 | You don't want to get out of bed in the morning? | 你不想早上起床吗? |
| 113 | You don't want to go to work? | 你不想去上班吗? |
| 114 | You might not feel like doing anything at all. | 你也许不想做任何事 |
| 115 | This is a level of tiredness that's in your bones. | 这是你骨子里的疲劳程度 |
| 116 | It's something more sleep and a long weekend won't fix. | 睡得更久 长周末也修不了 |
| 117 | When you feel this way, you need to take a longer break. | 当你觉得这样, 你需要休息更长的时间。 |
| 118 | If you've worked for several months in a row without a break, | 如果你连续工作了好几个月没休息 |
| 119 | try to schedule a vacation or at least a week off from work. | 尽量安排一个假期 或至少一个星期的休假。 |
| 120 | Now that we've covered the different ways to rest and take care of yourself, | 现在,我们已经覆盖了 不同的方式休息和照顾自己, |
| 121 | there's one type of rest that you need every day. | 每天都需要一种类型的休息 |
| 122 | To perform at your best, you need to take care of your sleep. | 为了表现得最好,你需要照顾你的睡眠。 |
| 123 | One of the greatest misconceptions is that if we rest or sleep, we're wasting time. | 最大的误解之一是 如果我们休息或睡觉, 我们在浪费时间。 |
| 124 | But sleep is one of the most productive things we can do. | 但睡眠是我们所能做的最有生产力的事情之一。 |
| 125 | We don't grow when we're in the gym or when we're working on a project. | 在健身房或在项目上工作的时候,我们不会成长. |
| 126 | We grow in our sleep. | 我们在睡眠中成长 |
| 127 | Have you ever noticed interviews of professional athletes | 你有没有注意到专业运动员的采访 |
| 128 | always mention how much they sleep? | 总是说他们睡了多少? |
| 129 | Time after time, you'll hear professional football or basketball players | 你会听到职业足球或篮球运动员的声音 |
| 130 | talk about sleeping eight, nine, and even 10 hours a night. | 谈论睡觉八,九,甚至晚上10小时。 |
| 131 | You might think they are super lazy sleeping this much. | 你可能觉得他们睡得这么懒 |
| 132 | But the truth is this, the best athletes in the world prioritize sleep. | 但事实是, 世界上最好的运动员优先睡眠。 |
| 133 | Not working is real work. | 不工作是真实的工作。 |
| 134 | Learning how to rest and recover is just as important as any exercise. | 学习如何休息和康复与任何运动同样重要。 |
| 135 | If you want to sleep like an elite athlete, | 如果你想睡得像个精英运动员 |
| 136 | here's how you can fall asleep faster and improve the quality of your sleep tonight. | 你睡得更快 提高今晚睡眠的质量 |
| 137 | First, remember that sleep is productive. | 首先,记住睡眠是有用的。 |
| 138 | You aren't wasting time. | 你没有浪费时间。 |
| 139 | There's nowhere else you need to be. | 你别无他处 |
| 140 | When it's bedtime, don't try to answer one last email or scroll through your phone. | 在睡觉的时候,不要试图回答最后一个电子邮件 或滚动通过你的电话。 |
| 141 | If you feel drowsy, don't fight it. | 如果你觉得昏昏欲睡,不要反抗. |
| 142 | Whatever you are doing can wait until tomorrow morning. | 无论你在做什么 都可以等到明天早上 |
| 143 | Second, your bed is for sleep and sex. | 第二,你的床是用来睡觉和做爱的 |
| 144 | That's it. | 就这样 |
| 145 | The only other exception is reading a paper book to help you fall asleep. | 唯一的例外是看纸书 帮你睡着了。 |
| 146 | Don't eat, don't watch TV, nothing else. | 别吃东西,别看电视,别吃东西 |
| 147 | You want your brain and body to know that when your head hits the pillow, it's time to sleep. | 你希望你的大脑和身体知道 当你的头撞到枕头的时候,是时候睡觉了. |
| 148 | Third, before you go to bed, avoid exercise, alcohol, blue light, and caffeine. | 第三,在睡觉前,避免运动,酒精,蓝光,以及咖啡因. |
| 149 | It's best not to have caffeine six hours before bed | 睡前六小时不要喝咖啡 |
| 150 | and try not to do intense exercise after dinner. | 并尝试不做激烈的运动 晚饭后。 |
| 151 | Now that you understand how to rest, | 现在你明白怎么休息了 |
| 152 | how can you get your body and mind ready to perform? | 你怎么可以让你的身体和头脑 准备好表演? |
| 153 | Lesson two, peak performances start with a routine. | 第二课 高峰表演从例行公事开始. |
| 154 | Peak performances aren't accidents. | 顶峰表演不是意外 |
| 155 | They happen by design. | 它们是故意的 |
| 156 | To perform at your best, you need to be intentional. | 要尽你所能 就得是故意的 |
| 157 | Develop a warm-up, create a place of your own, and condition yourself to perform. | 开发一个热身, 创建你自己的地方, 和条件你自己表演。 |
| 158 | If you're an office worker, think to yourself, | 如果你是办公室工人,你自己想想 |
| 159 | how can I set up my day so I have unlimited energy and focus? | 我如何安排我的一天 这样我就能有无限的精力和专注? |
| 160 | What can you do to be ready and be at your best from the second you walk in the door? | 从你一走进门,你还能做什么? |
| 161 | Start by creating your own personalized routine. | 从创建自己的个性化程序开始. |
| 162 | Think of yourself as a mental athlete. | 把自己当成一个精神运动员 |
| 163 | Let's design a quick pre-work routine that you can try. | 让我们设计一个快速的工作前常规 你可以尝试。 |
| 164 | Get up from your chair and reach for the sky with a big stretch. | 从椅子上站起来 伸展大腿伸向天空 |
| 165 | Loosen up any stiff muscles you have in your neck and shoulders. | 放松你脖子和肩膀上的肌肉 |
| 166 | Then take a few breaths and calm or center yourself. | 然后呼吸几声 冷静或居中 |
| 167 | Focus on what tasks need to get done today. | 专注于今天需要完成的任务。 |
| 168 | Write down three tasks so that you have a clear intention of what is most important. | 写下三个任务,这样你就能对最重要的事情有明确的意图. |
| 169 | Now that your body is in a good spot, | 现在,你的身体在一个好的地方, |
| 170 | you can look through your calendar or email for any meetings or deadlines. | 您可通过日历或电子邮件查看任何会议或截止日期。 |
| 171 | That way, there's no surprises. | 那样,就没有惊喜了. |
| 172 | Right before you get to work is a good time to stop at the bathroom or grab a glass of water | 在你上班之前 最好去洗手间或拿杯水 |
| 173 | so there won't be any last-minute distractions. | 所以不会有任何最后的分心。 |
| 174 | While this is a sample routine, you should tweak and design it so it works for you. | 虽然这是个例例,你应该调整和设计它 这样它才适合你。 |
| 175 | The most important part of a routine is that it's practiced until it's automatic for you. | 一个常规中最重要的部分是它被练习到对你的自动. |
| 176 | You don't have to think twice. | 你不必三思而论 |
| 177 | This is just what you do before you go to work. | 这是你上班前做的 |
| 178 | By being consistent with your routine, it'll help you perform at your best. | 与你的常规一致,会帮助你尽你所能的表演. |
| 179 | Next, create a place of your own. | 接下来,创建一个你自己的地方。 |
| 180 | This is your spot to get things done. | 这是你的地方 做事情。 |
| 181 | If you're trying to concentrate and focus, you do it here. | 如果你想集中精神 集中精神 就在这里做 |
| 182 | This might be a specific table in your local coffee shop, | 这可能是你当地咖啡店的桌子 |
| 183 | a conference room on the second floor of your office, | 你办公室二楼的会议室 |
| 184 | or a quiet thinking chair in a library. | 或者在图书馆里静静地思考 |
| 185 | No matter where it is, your environment sets the stage for how you perform. | 不管它在哪里, 你的环境为你如何表现创造了条件。 |
| 186 | Just like your bedroom is for sleep, this place is where you go to work. | 就像你的卧室是睡觉的地方 这个地方就是你去上班的地方 |
| 187 | Picture students sitting in a classroom. | 学生坐在教室里 |
| 188 | There's research that proves test scores improve when you sit in the same chair every day. | 有研究证明每天坐在同一张椅子上时 测试成绩会提高 |
| 189 | When researchers had the students switch chairs, their scores decreased. | 当研究人员让学生换椅子时,他们的分数下降。 |
| 190 | They weren't as comfortable. | 他们不太舒服。 |
| 191 | The change in environment was an added stress. | 环境的变化增加了压力。 |
| 192 | You don't want to add more stress. | 你不想增加更多的压力。 |
| 193 | Try to make it cozy and just for you while also eliminating distractions. | 尽量让它舒适 只是为了你 同时消除分心。 |
| 194 | When you're distracted, it wastes time, energy, and effort. | 当你分心时 它会浪费时间、精力和精力 |
| 195 | Your best work probably isn't done at the kitchen table | 你最好的工作可能不是在厨房桌上完成的 |
| 196 | next to your electric bill, dinner, and your son's homework. | 还有你儿子的功课 |
| 197 | By creating a place of your own, you're teaching your brain and body, | 通过创造自己的地方, 你教你的大脑和身体, |
| 198 | this is where it's time to go to work. | 这是该工作的时候了。 |
| 199 | The final step in priming yourself for peak performance is conditioning. | 最后一步 刺激自己 峰值性能是有条件的。 |
| 200 | Author Stephen King has a specific routine and environment to write his books. | 作家史蒂芬·金(英语:Stephen King)有专门的常规和写作环境. |
| 201 | He knows that inspiration doesn't just strike mysteriously. | 他知道灵感不只是神秘的打击. |
| 202 | Instead, he knows every day he's going to write a thousand words. | 相反,他每天都知道自己要写一千字. |
| 203 | He's going to write in the same place, in the same chair, at the same desk, | 他将在同一处,在同一张椅子上,在同一张桌子上写作, |
| 204 | and for the same amount of time. | 和同样的时间。 |
| 205 | Without fail, when he hears the rock music of ACDC or Metallica start to play, | 当他听到ACDC的摇滚音乐 或者Metallica开始演奏 |
| 206 | Stephen knows it's time to start writing. | 史蒂芬知道该开始写作了 |
| 207 | When he's in this chair with this music at this time, he writes. | 当他此时与这首音乐坐在这椅子上时,他写作. |
| 208 | To recap, if you want to work at your best, you need to build a routine | 重述一下,如果你想尽你的最大努力, 你需要建立一个常规 |
| 209 | with a specific environment and condition yourself to this habit. | 拥有特殊的环境 并具备这种习惯的条件 |
| 210 | You can even go as far as to design your day around your working routine. | 你甚至可以设计你的一天 围绕你的工作常规。 |
| 211 | Here's how you do that. | 这是你怎么做的。 |
| 212 | First, design your day. | 首先,设计你的一天。 |
| 213 | Think of all the decisions you make in a day. | 想想你一天内做出的所有决定 |
| 214 | I bet you make at least five decisions before you leave for work in the morning. | 我敢打赌,你至少做出五个决定 在你离开上班之前,上午。 |
| 215 | One, you wake up and have to choose what clothes to wear. | 一,你醒来后要选择穿什么衣服. |
| 216 | Two, what to eat for breakfast. | 二,早餐吃点什么. |
| 217 | Three, what are your plans for lunch? | 三,你午餐有什么计划? |
| 218 | Four, what time are you eating? | 四,你几点吃? |
| 219 | Five, and how are you getting to work today? | 五,你今天怎么开始工作? |
| 220 | The truth is, some of these decisions aren't important. | 事实上,有些决定不重要 |
| 221 | They don't matter too much in the moment, but if you have to decide what to do every day, | 现在他们并不重要 但如果你每天都得决定该怎么做 |
| 222 | these small choices add up. | 这些小选择加起来。 |
| 223 | You end up using energy, willpower, and focus before you even walk in the office door. | 在你走进办公室门前 你最后会用能量 意志力 集中精神 |
| 224 | Instead of letting small decisions steal your limited energy, | 而不是让小决定偷走你有限的能量 |
| 225 | some people, like Michael Joyner, an award-winning doctor at Mayo Clinic, | 有些人,比如迈克尔・乔伊纳, 一个获奖的医生 在Mayo诊所, |
| 226 | choose to eliminate the small choices. | 选择取消小选择。 |
| 227 | He focuses on what matters to him and plans his day around his research and his family. | 他专注于对他很重要的事物,并计划他的一天围绕他的研究和家人. |
| 228 | That means he has a pre-packed lunch and wears similar clothes day after day. | 这意味着他有一个预先包装的午餐,并且日复一日地穿着相似的衣服. |
| 229 | He doesn't have to choose when he eats lunch. | 他不用在吃午饭的时候选择 |
| 230 | His calendar is blocked off for the same time every day. | 他的日历每天都被封锁在同一时间. |
| 231 | He's automated his morning so he doesn't waste time and energy on the small things. | 他的早晨是自动化的,这样他就不会在小事上浪费时间和精力. |
| 232 | By planning your day on purpose, you save brain power | 通过计划你的一天 故意,你节省脑电 |
| 233 | because you've taken care of these small choices that can drain your energy. | 因为你已经照顾这些小选择 能够消耗你的能量。 |
| 234 | Second, match activities with energy levels. | 第二,使活动与能源水平相匹配。 |
| 235 | Are you a morning person or a night person? | 你是早上的人还是晚上的人? |
| 236 | Your body has a natural pattern of high and low energy called a chronotype. | 你的身体具有一种天然的高低能量模式,称为色诺型. |
| 237 | If you want to perform at your best, you need to do your most demanding work | 如果你想尽你所能,你需要做你最艰巨的工作 |
| 238 | when your energy is at its highest. | 当你的能量达到最高时 |
| 239 | Then, when you need to do administrative or creative work, | 然后,当你需要做 行政或创造性工作, |
| 240 | plan for those tasks during the off times. | 计划在正常时间完成这些任务。 |
| 241 | Larks are morning birds. | 拉克斯是晨鸟. |
| 242 | They are alert and energized as soon as the sun rises. | 太阳一升起,它们就发出警报并充满活力。 |
| 243 | If you love mornings, you should do your most productive work right away. | 如果你喜欢早晨,你应该 做你最有成果的工作马上。 |
| 244 | On the other hand, don't schedule meetings after 4 p.m. | 另一方面,下午4点以后不要安排会议. |
| 245 | There is not enough coffee in the world that can bring you back | 世界上没有足够的咖啡 可以把你带回来 |
| 246 | to the alert and lively state you felt at 9 a.m. | 警示和活跃的状态,你感觉在上午9点。 |
| 247 | When you start to get fatigued in the afternoon, | 下午你开始疲惫的时候 |
| 248 | work on administrative tasks that are a bit boring and not mentally taxing. | 工作的行政任务 有点无聊 而不是精神上的课税。 |
| 249 | That way, you can be your best in the morning | 这样的话,你明天早上就能当最好的了 |
| 250 | and still get some work done to end the day. | 继续做一些工作结束今天。 |
| 251 | Owls are most energized at night. | 猫头鹰最活跃的夜晚。 |
| 252 | If you are a night owl, you shouldn't plan a ton of morning meetings. | 如果你是夜猫子, 你不应该计划一吨上午的会议。 |
| 253 | You'll look and feel sluggish, lazy, and lethargic. | 你会看起来很迟钝,懒惰,而且麻木 |
| 254 | Your brain just won't work right until 11 a.m. or later. | 你的大脑在上午11点或晚点才会正常工作 |
| 255 | Push your creative-focused work to the evenings | 把你的创造性工作推到晚间 |
| 256 | and have a long, slow warm-up with the administrative tasks in the morning. | 和长,慢热身 在上午的行政任务。 |
| 257 | By paying attention to what your chronotype is, | 注意你的染色体类型 |
| 258 | you can get the best performance out of your day when you feel the best. | 当你感觉好的时候,你可以得到最好的表演。 |
| 259 | When you are starting to fatigue and tire out, | 当你开始疲惫和疲劳, |
| 260 | you can switch to tasks that don't need your best. | 你可以切换到不需要你最好的任务。 |
| 261 | Get simple things done like paperwork and responding to emails. | 做简单的事情,比如文书和回复电子邮件。 |
| 262 | Now that you have a routine, you've designed your day | 既然你有例行公事,你设计了今天 |
| 263 | and matched your activities with your chronotype, | 并配合你的活动 你的染色体型, |
| 264 | there's only one thing left to do. | 还有一件事要做 |
| 265 | You need to show up. | 你需要出现。 |
| 266 | Before I read this book, | 在我读这本书之前 |
| 267 | I thought top performers just got more done than everyone else. | 我以为最优秀的演员比其他人做得更多 |
| 268 | But what's really happening is that they have a clear plan and take action. | 但真正发生的是 他们有明确的计划并采取行动。 |
| 269 | Peak performance isn't an accident. | 顶峰表演不是意外. |
| 270 | Top performers design their days strategically. | 顶尖表演者从战略角度设计他们的时代. |
| 271 | They have a routine. | 他们有一个常规。 |
| 272 | They eliminate distractions and automate the easy things | 他们消除了分心 把容易的事情自动化 |
| 273 | like what to wear and when to eat. | 喜欢穿什么和什么时候吃。 |
| 274 | They work when they are the most energized. | 他们工作时最有活力。 |
| 275 | Most importantly, they show up and do the work. | 最重要的是,他们出现并做了工作。 |
| 276 | As James Clear, the author of Atomic Habits says, | 正如"原子哈比特人"作者詹姆斯·克莱尔所说, |
| 277 | the single greatest skill in any endeavor is doing the work. | 任何努力中最伟大的技能就是做这项工作。 |
| 278 | Not doing the work that is easy for you. | 别做对你而言容易的事 |
| 279 | Not doing the work that makes you look good. | 不做让你好看的工作。 |
| 280 | Not doing the work when you feel inspired. | 不做工作,当你觉得灵感。 |
| 281 | Just doing the work. | 只是做点事 |
| 282 | The best performers are consistent. | 表现最佳者是一贯的. |
| 283 | They show up every day and do the work again and again. | 他们日复一日地出现,一次又一次地做工作. |
| 284 | If you want to learn how to be this consistent, | 如果你想学会如何保持一贯 |
| 285 | there's one thing you'll need that will push you to show up, | 有一件事你需要 它会推动你出现, |
| 286 | be your best, and work with limitless energy. | 成为你最好的, 用无限的精力工作。 |
| 287 | Lesson three, to show up day in and day out, | 第三课 一天到晚出现 |
| 288 | you need to find your purpose. | 你需要找到你的目标。 |
| 289 | If you want to perform at your best, | 如果你想尽你所能 |
| 290 | you need to understand something. | 你需要明白一些东西。 |
| 291 | Your brain's number one job is not peak performance, | 你的大脑头号工作不是顶峰表现 |
| 292 | it's survival and to prevent embarrassment. | 这是生存和避免尴尬。 |
| 293 | This is called the central governor of fatigue. | 这被称为疲劳的中央总督. |
| 294 | Think of the brain saying, no, stop and blowing a whistle. | 想想大脑说,不,停止和吹哨。 |
| 295 | It's careful and doesn't want you to get hurt. | 它很小心,不希望你受到伤害。 |
| 296 | The research behind this starts with a scientist named | 这背后的研究是从一个科学家开始的 |
| 297 | Tim Noakes at the University of Cape Town. | 开普敦大学的蒂姆·诺克斯. |
| 298 | He had weightlifters lift weights with their legs | 他的腿有举重机 |
| 299 | until they couldn't lift anymore. | 直到他们再也抬不起来了 |
| 300 | When their muscles wouldn't budge, | 当他们的肌肉不动, |
| 301 | he ran electrical current through them. | 他用电流穿过他们 |
| 302 | To everyone's surprise, their muscles moved. | 令大家惊讶的是,他们的肌肉动了. |
| 303 | The weightlifters' brains said no more, | 举重者的大脑 不再说, |
| 304 | but their bodies could keep going. | 但他们的身体可以继续前进。 |
| 305 | Their brains were protecting their body | 他们的大脑在保护身体 |
| 306 | instead of pushing it to true failure. | 而不是把它推到真正的失败。 |
| 307 | Their brain was saying no more, | 他们的大脑已经不再说了 |
| 308 | but the body could keep going. | 但身体可以继续前进。 |
| 309 | How to hijack your brain to keep going | 如何劫持你的大脑继续前进 |
| 310 | with motivation and grit. | 动机和精神 |
| 311 | Now that you know there's an artificial limit, | 既然你知道有人为的限制 |
| 312 | you can hack your body to keep going | 你可以黑进你的身体 继续前进 |
| 313 | in situations that feel scary and overwhelming. | 那种感觉可怕和令人无法忍受的情况 |
| 314 | When your brain tries to protect you from failure, | 当你的大脑试图保护你 避免失败, |
| 315 | you need to tap into something greater. | 你需要挖掘出更大的东西。 |
| 316 | When your mind is telling you to quit, | 当你的头脑 让你退出, |
| 317 | you can keep going if you find a higher purpose. | 你可以继续前进 如果你找到更高的目的。 |
| 318 | An example is hospital janitors. | 医院的看门人就是一个例子。 |
| 319 | It's not a glamorous job to clean bathrooms | 洗手间不是一件光彩的工作 |
| 320 | or mop hallway floors, | 或拖把走廊地板, |
| 321 | but hospital janitors who did the best | 但医院的看门人谁做了最好的 |
| 322 | saw their job as a key part of keeping sick patients healthy. | 他们的工作是保持病人健康的关键 |
| 323 | Many hospitals hold the cleaning staff in high regard | 许多医院对清洁工很感兴趣 |
| 324 | as part of the health and safety team | 作为健康和安全小组的一部分 |
| 325 | because their work saves lives. | 因为他们的工作能拯救生命 |
| 326 | By being reminded how important their job is, | 通过提醒他们的工作有多重要, |
| 327 | these hospital workers worked for a higher purpose | 这些医院工作人员的工作目的更高 |
| 328 | than just cleaning trash. | 不仅仅是清理垃圾 |
| 329 | Purpose can motivate you and push you to do a better job | 目的可以激励你 推动你做更好的工作 |
| 330 | when you otherwise might be tempted to slack off. | 否则,你可能会想松懈。 |
| 331 | A key characteristic of high achievers is grit. | 高成就者的一个关键特征是grit. |
| 332 | Grit simply means how the power of passion | Grit只是意味着激情的力量 |
| 333 | keeps you working at long-term goals | 保持你的长期目标 |
| 334 | even when things get hard. | 即使事情变得艰难。 |
| 335 | Angela Duckworth,一位研究员和心理学家 | |
| 336 | at the University of Pennsylvania, | 在宾夕法尼亚大学, |
| 337 | found that there's a science | 发现有科学 |
| 338 | behind accomplishing hard things. | 在完成艰难的任务后 |
| 339 | That there are gritty people | 说这里有人 |
| 340 | who keep going when others quit. | 当别人辞职时,他们继续前进。 |
| 341 | They drew upon a greater purpose | 他们利用了更大的目标 |
| 342 | for inspiration and motivation | 激励和激励 |
| 343 | during challenging times. | 在艰难时期。 |
| 344 | Your greater purpose might be | 你最大的目的也许是 |
| 345 | to provide a good life for your family, | 为你的家人提供美好的生活, |
| 346 | to support them, help them, and care for them. | 支持他们,帮助他们,照顾他们。 |
| 347 | It could be making beautiful art | 它可能是 制作美丽的艺术 |
| 348 | that makes people smile, cry, laugh, | 让人笑 哭 笑 |
| 349 | and feel more connected to one another. | 觉得彼此之间更紧密 |
| 350 | The author's purpose of the book, Peak Performance, | 作者的书目的,峰性能, |
| 351 | is to help people discover | 帮助人们发现 |
| 352 | how they can get the most out of themselves | 如何让他们自己得到最多 |
| 353 | in a healthy and sustainable way | 以健康和可持续的方式 |
| 354 | and prevent the next case of burnout, | 防止下一次烧伤, |
| 355 | dissatisfaction, and unhappiness. | 不满,和不高兴。 |
| 356 | They literally wrote the book for you | 他们写书是为了你 |
| 357 | to have a better life. | 过上更好的生活 |
| 358 | If you want to find and develop your own purpose, | 如果你想找到并发展你自己的目的 |
| 359 | follow these steps. | 遵循这些步骤。 |
| 360 | Step one, select your core values. | 第一步,选择核心值。 |
| 361 | Core values are your fundamental beliefs | 核心价值观是你们的基本信仰 |
| 362 | and guiding principles. | 和指导原则。 |
| 363 | It's your top priority. | 这是你的重中之重 |
| 364 | It's the one thing that matters most to you. | 这是对你最重要的一件事 |
| 365 | This is what decides your behavior and actions. | 这就是决定你行为和行动的原因 |
| 366 | It could be that family comes first, | 可能是家人先来 |
| 367 | hard work leads to success, | 辛勤工作导致成功 |
| 368 | or it's your moral obligation | 还是你的道德义务 |
| 369 | to help and take care of your elders. | 帮助和照顾你的长辈。 |
| 370 | Step two, write your purpose statement. | 第二步,写你的目的声明。 |
| 371 | Make it personal to you. | 令其亲切. |
| 372 | This is how you want to live your life. | 这就是你想过的生活 |
| 373 | This is what will give you energy | 这能给你能量 |
| 374 | and motivation to keep going | 继续前进的动机 |
| 375 | when times get tough. | 当时间变得艰难。 |
| 376 | It could be that you want to make | 这可能是你想制造 |
| 377 | your parents or your family proud. | 你的父母或你的家人都感到骄傲。 |
| 378 | You'd never do anything to dishonor the family name, | 你永远不会做任何事情来羞辱家族的名字, |
| 379 | so you always make sure to have a strong work ethic | 所以,你总是确保 有很强的工作道德 |
| 380 | and put care into the quality of your work. | 并注意你的工作质量。 |
| 381 | Because they provided for you as a child, | 因为他们从小就供养你 |
| 382 | you want to thank them | 你想感谢他们 |
| 383 | and show gratitude for their hard work | 感谢他们的辛勤工作 |
| 384 | and efforts in raising you. | 并努力养育你。 |
| 385 | Family is a strong motivator. | 家庭是一个强大的推动者。 |
| 386 | This is just one example of how it could be | 这仅仅是一个例子,可以说明 |
| 387 | your purpose statement. | 你的目的陈述。 |
| 388 | Step three, put it into action. | 第三步,开始行动 |
| 389 | Now that you've gone through this exercise, | 既然你经历了这次演习 |
| 390 | you can apply the power of purpose. | 你可以应用目的的力量。 |
| 391 | You should feel like your purpose statement | 你应该觉得你的目的陈述 |
| 392 | reflects who you are, what you believe in, | 反映你是谁,你信仰什么, |
| 393 | and feels comfortable to you. | 感觉很舒服 |
| 394 | Write it down. | 写下来 |
| 395 | Put it in places where you'll need a boost, | 把它放在需要助推的地方, |
| 396 | like next to your computer monitor | 就像计算机显示器旁边 |
| 397 | or as the background of your phone. | 或者作为你手机的背景 |
| 398 | You can narrow it down to a single word reminder, | 你可以把它缩小到一个词 提醒, |
| 399 | like a mantra. | 譬如曼茶罗. |
| 400 | Then at night, make sure to reflect on your purpose | 然后在晚上,确保思考你的目的 |
| 401 | before you go to bed. | 在你睡觉之前 |
| 402 | Ask yourself, on a scale of one to ten, | 问自己,以1到10的尺度 |
| 403 | with ten being completely and one not at all, | 十个是完全的,一个是完全的, |
| 404 | did I live up to my purpose today? | 我今天是否达到了我的目的? |
| 405 | If you did, how'd you get there? | 如果你有,你怎么会到那里? |
| 406 | If you didn't, what are you going to do differently tomorrow? | 如果你没有,你明天要做什么? |
| 407 | By creating your own purpose statement, | 通过创建你自己的目的声明, |
| 408 | reflecting on it nightly, | 夜以继日, |
| 409 | and using it as a driving tool for your performance, | 用它作为你表演的驱动工具 |
| 410 | you'll build a life in order. | 你会按照秩序建立生活 |
| 411 | When you are living out your purpose, | 当你活在你的目的之外, |
| 412 | it's the best feeling in the world. | 这是世界上最好的感觉。 |
| 413 | To recap the video, | 为了重现视频 |
| 414 | you've learned the science behind peak performance | 你学过高峰表演背后的科学 |
| 415 | is stress plus rest equals growth. | 压力加休息等于增长 |
| 416 | You're aware of how to design your day intentionally, | 你知道如何设计你的一天, |
| 417 | with warm up, a routine, | 以温和的心情, |
| 418 | and being careful of doing your best work | 并小心地 做你最好的工作, |
| 419 | at the same time and in the same place. | 在同一时间和地点 |
| 420 | Most importantly, you know how to develop | 最重要的是,你知道如何发展 |
| 421 | your own purpose statement | 您自己的目的声明 |
| 422 | and live a life full of alignment and purpose. | 过着充满团结和使命的生活 |
| 423 | For me personally, | 对于我个人来说, |
| 424 | the biggest takeaway from the book was about rest. | 书里最大的外卖是休息 |
| 425 | I realized that not working is the real work | 我意识到不工作才是真正的工作 |
| 426 | and I need to take it more seriously. | 我得更认真点 |
| 427 | Before I read the book, | 在我读这本书之前 |
| 428 | I always tried to squeeze in one more task | 我总想再干一次 |
| 429 | instead of resting. | 而不是休息。 |
| 430 | Or I would decide to rest on Sunday, | 或者我决定星期天休息 |
| 431 | but wouldn't plan anything fun. | 但不会计划什么乐趣。 |
| 432 | And as a result, around midday, | 结果在中午左右 |
| 433 | I would get bored | 我会觉得无聊的 |
| 434 | and find myself behind the computer working again. | 发现自己又在电脑后面工作了 |
| 435 | I stopped doing such things after this book. | 这本书之后我就不再做这种事了 |
| 436 | This is it for this video. | 这是这个视频。 |
| 437 | I hope you learned a few things you can take away today | 我希望你今天学到一些东西 |
| 438 | to perform a little bit better. | 表现得更好 |
| 439 | Thank you for watching. | 谢谢你的观看。 |
| 440 | And if you want to see more book summaries like this one, | 如果你想看到更多的书摘要 像这样, |
| 441 | then check out the playlist you see now. | 然后看看你们现在看到的播放列表。 |
该视频共有字幕 441 条。解锁更多字幕为会员功能，请移动到 价格