效率达人的高效秘诀- 提升生活质量的五个高效习惯

These are five habits that have improved my life in 2024.

这些是 2024 年改善我生活的五个习惯。

So this year, I reached a lot of the goals I set out to.

所以今年我实现了很多我设定的目标。

I ran two marathons, reached 100,000 subscribers, and have started a company working on something I'm really passionate about.

我跑了两次马拉松， 拥有 100,000 名订阅者，并且创办了一家公司， 从事我真正热衷的事业。

But when I look back, it's not really about achieving those goals and milestones.

但当我回首往事时，我发现这并不是真正为了实现那些目标和里程碑。

It's really the daily habits along the way that have the most improved my life.

确实，一路走来养成的日常习惯对我的生活产生了最大的改善。

The first habit is reducing my screen time.

第一个习惯是减少我的屏幕时间。

If you really think about it, how you spend a single day is basically how you spend your entire life.

如果你认真思考一下，你如何度过一天基本上就意味着你如何度过你的一生。

If you could save one to two hours a day scrolling on your phone or wasting your time, then you could unlock thousands of hours to invest in anything that you wanted to.

如果您每天可以节省一到两个小时浏览手机或浪费时间的时间，那么您就可以腾出数千个小时来投资任何您想做的事情。

So I've made a few videos about this topic in the past, but it's really underrated how much more time I freed up just by reducing distractions in my life.

所以我以前制作过一些有关这个主题的视频，但我真的低估了通过减少生活中的干扰我节省了多少时间。

Maybe for you, it's not specifically with phone usage or social media, but just imagine you had one or two more hours a day and what you could do with that time.

也许对你来说， 这并不是专门针对手机使用或社交媒体，但想象一下你每天有多出一两个小时， 你会如何利用这些时间。

Prior to doing this, I would often find myself going down social media rabbit holes and spending more time than I would like on my phone.

在此之前，我经常发现自己沉迷于社交媒体，在手机上花费的时间比我想要的要多。

By making an effort to reduce my phone usage every day, I instantly gained a few hours which allowed me to do things like train for my marathon, take art classes, and even continue to learn Japanese.

通过努力减少每天的手机使用时间，我立即获得了几个小时的时间，这些时间让我可以进行马拉松训练、参加艺术课程，甚至继续学习日语。

And what I found is that it's not necessarily that social media is bad.

我发现社交媒体并不一定是坏事。

Like, for example, with YouTube videos, I've continued to find a lot of value from different videos that people share with me.

比如说， 通过 YouTube 视频，我不断从人们与我分享的不同视频中发现很多有价值的东西。

But it's just that if I didn't set constraints on my computer and phone, then it was too easy to get lost and spend too much time that I didn't want to.

但只是如果我不对我的电脑和手机设置限制的话，就很容易迷失方向并且花费太多我不想花的时间。

So the way that I've gone about reducing my screen time is I use what's called the modern dumb phone.

因此，我减少屏幕时间的方法是使用所谓的现代功能手机。

And it's essentially a dumbed down version of a smartphone.

它本质上就是智能手机的简化版。

I've made a video showing how this works and how to set it up if you want to do exactly the same thing.

我制作了一个视频来展示它的工作原理以及如果你想做完全相同的事情如何进行设置。

But basically, I've set up a distraction free interface and also a few constraints on my phone so that I can't really get lost into social media.

但基本上，我在手机上设置了一个无干扰的界面和一些限制，这样我就不会迷失在社交媒体中。

And on my computer, I also do a similar thing, which I've been able to keep up with over the past year.

在我的计算机上， 我也做类似的事情，在过去的一年里我一直在坚持做这件事。

It's helped me become more present in daily life.

它帮助我在日常生活中变得更加活跃。

And stopped using my phone as a compulsive escape for my work or my thoughts.

我不再强迫性地使用手机来逃避工作或思考。

Over time, this habit got to the point where I would feel pretty relaxed not taking my phone, even going outside or hanging out.

久而久之， 这个习惯就形成了一种地步：我会感到非常放松， 不带手机，甚至出门或出去玩。

And I also got used to navigating to my usual places without having to bring my phone or use Google Maps.

而且我也习惯了无需携带手机或使用谷歌地图就可以导航到我常去的地方。

And this led to me exploring a few different options, like using an old iPod, a e-reader, or using an Apple Watch as a tiny phone.

这让我探索了一些不同的选择，比如使用旧的 iPod、电子阅读器，或者将 Apple Watch 用作小型手机。

But I think this habit of using my phone less and be more protective of my attention is only going to become more valuable and important over time.

但我认为，随着时间的推移，少用手机、更加注意保护自己注意力的习惯只会变得更有价值和重要。

So I'm definitely going to make an effort to keep up with this in the next year as well.

因此，明年我一定会努力坚持下去。

The second habit is running.

第二个习惯是跑步。

Until this year, I've never really been a runner and I've always read in books about how running can help increase gray matter in the brain, improve your memory, and even your longevity.

直到今年，我才真正成为一名跑步者，而且我一直在书中读到有关跑步如何帮助增加大脑灰质、提高记忆力甚至延长寿命的信息。

But it was always one of the hardest habits for me to consistently implement.

但对于我来说，这始终是最难坚持的习惯之一。

So in January, what I did was just to keep up the habit of running every single day, whether that was 0.3 miles a day or three miles a day.

因此， 一月份我所做的就是保持每天跑步的习惯，不管每天 0.3 英里还是每天 3 英里。

I posted every run on Instagram just to keep myself accountable, even though nobody was really watching, but it was really motivating to see my progress rapidly improve.

我把每次跑步都发布在 Instagram 上只是为了对自己负责，尽管没有人真正在看，但看到我的进步迅速提高真的很激励人心。

I started to understand why running was so appealing because once you get to the zone, it's really easy to be super focused and think about different ideas.

我开始明白为什么跑步如此有吸引力， 因为一旦你进入状态，你就很容易高度集中注意力并思考不同的想法。

And a lot of times that focus continues even after the run.

很多时候，即使在跑步结束后，这种专注力仍会持续。

By March I ran my first half marathon, and by May I ran my first full marathon, which was pretty crazy to me at the time.

三月份我跑完了我的第一个半程马拉松，五月份我跑完了我的第一个全程马拉松，这在当时对我来说是相当疯狂的。

By that point I pretty much already achieved the goal that I initially set out to at the beginning of the year.

到那时，我基本上已经实现了今年年初设定的目标。

By summer, I started training with James, and we started running five days a week.

到了夏天，我开始和詹姆斯一起训练，我们每周跑步五天。

During this time, I also trained myself to start running without music, so running really became a meditative practice for me.

在此期间， 我还训练自己开始不听音乐跑步，所以跑步对我来说真的成了一种冥想练习。

And that training really motivated me to go even harder, so I signed up for another marathon before the end of the year, which I just completed a week ago.

那次训练确实激励我更加努力，所以我在年底之前报名参加了另一场马拉松，一周前我刚刚完成。

This habit of running, more than anything, has really given me a tool.

跑步的习惯，比起其他任何东西，确实给了我一种工具。

I've seen that running is one of the fastest ways that I can really change my state of mind from a biological standpoint.

我发现，从生物学角度来看，跑步是改变精神状态的最快方法之一。

If I was feeling unmotivated or down because of lack of sleep or anything else, I knew that just going for a run for 60 minutes or more could completely change my state of mind and make me feel way better.

如果我因为缺乏睡眠或其他原因而感到没有动力或情绪低落，我知道只要跑步 60 分钟或更长时间就能彻底改变我的精神状态， 让我感觉好很多。

I think for next year, I probably won't dedicate as much time and effort as I did this year, but I'll still continue to use it as a tool for my mind and body.

我想明年我可能不会像今年一样投入那么多的时间和精力，但我仍然会继续将其作为锻炼身心的工具。

The third habit is journaling, specifically with the Life Tracker system.

第三个习惯是写日记，具体来说是使用 Life Tracker 系统。

Even though I've already been journaling for 6 years now, it's still consistently one of the highest impact habits that I do.

尽管我已经写日记六年了，但它仍然是我最有影响力的习惯之一。

And I think the biggest reason for that is because I journal in this very specific way called the Life Tracker System.

我认为最大的原因是因为我采用一种非常特殊的方式——即“生活追踪系统”来记日记。

If you're not familiar with it, basically every month there is a monthly page where you can track your daily highlights, habits, and metrics, and also keep track of your progress on your monthly goals.

如果您不熟悉它， 基本上每个月都有一个月度页面，您可以在其中跟踪您的每日亮点、习惯和指标， 还可以跟踪您每月目标的进度。

For me, the benefit of doing this is that I break down a really ambitious yearly goal into Monthly targets that I can hit.

对我来说，这样做的好处是，我可以将一个真正雄心勃勃的年度目标分解为我可以实现的月度目标。

And depending on the progress of each month, I can change next month's target to be more ambitious or more realistic.

并且根据每个月的进度，我可以将下个月的目标更改为更雄心勃勃或更现实。

For example, by doing this, even after hitting my initial goal of running a marathon, I realized that I could go even harder and run a second marathon.

例如，通过这样做， 即使在达到了我最初的跑一场马拉松的目标后，我意识到我可以更加努力， 跑第二场马拉松。

And so that really pushed me to do that before the end of the year.

所以这确实促使我在年底之前完成这件事。

Even besides the fact that by journaling this it helps me keep track of my goals and hit them, it's also super fulfilling to flip through my journal and see what I was doing on any given day and what I was thinking about or reflecting on.

除了通过写日记可以帮助我追踪我的目标并实现它们之外，翻阅日记并看看我在任何一天都在做什么以及我在思考或反思什么也是一件非常有成就感的事情。

I make an effort to journal about specific things throughout the month to capture my ideas, things I've learned, or reflections, with the goal of making each journal a snapshot of my year.

我努力在整个月内记录特定的事情，以记录我的想法、我学到的东西或反思，目标是使每本日记都成为我这一年的快照。

If you're thinking about starting to journal, you can check out the video that I made about it.

如果您正在考虑开始写日记，您可以看看我制作的有关日记的视频。

But one tip I'll give here is to avoid trying to write entries every single day as a habit.

但我在这里给出的一个建议是，避免尝试养成每天写条目的习惯。

For me, the daily habit of journaling is to simply write down my daily highlights and to update my habits.

对我来说，写日记的日常习惯只是简单地写下我每天的亮点并更新我的习惯。

I only write a full entry when there's something specific that I want to say or capture in my journal.

只有当我想在日记中说些什么或记录下某些特定的事情时，我才会写完整的日记。

Just having my journal on my desk makes it a daily reminder to check in and update my habits as well as write in it occasionally when I have something I want to capture.

只要将日记本放在桌上，就可以每天提醒我检查和更新我的习惯，并且偶尔在我想记录的东西上写下来。

I'll definitely be continuing to journal in 2025 and planning my goals within it.

我肯定会在 2025 年继续写日记并在其中规划我的目标。

The fourth habit is waking up early.

第四个习惯是早起。

In 2024, I started waking up at 5 every day and it's really quite an underrated habit even though a lot of people have made videos about this.

2024年，我开始每天 5 点起床，尽管很多人都制作了有关这个的视频，但这确实是一个被低估的习惯。

By setting up a few different tiny things, I've made it pretty sustainable to wake up early at 5, and I really start to appreciate waking up before the sun is up.

通过设置一些不同的小事，我已经可以持续保持早上 5 点起床的习惯，而且我真的开始欣赏太阳升起前起床的感觉。

Those hours feel super serene, and in my experience, it's a lot easier to get focused work done in the morning.

这些时间让人感觉非常宁静， 而且根据我的经验，早上更容易集中精力完成工作。

Even after a full day's work, it's only noon, so it feels like the whole day is still limitless.

即使结束了一天的工作，现在才中午，感觉这一天还有无限的时间。

I think waking up early is also one of those key habits that makes everything easier.

我认为早起也是让一切变得更容易的关键习惯之一。

It makes it easier to go to bed early, not drink alcohol, exercise, do deep work, and in general, just have a more optimal routine.

它使早睡、不喝酒、锻炼身体、深度工作变得更容易，总的来说，就是有一个更优化的日常生活习惯。

So it's definitely a habit that I want to keep up with in the next year.

所以这绝对是我想在明年保持的一个习惯。

And the fifth habit that has improved my life is making YouTube videos.

改善我生活的第五个习惯是制作 YouTube 视频。

This year I've made a deliberate effort to make more videos and it's been super rewarding personally.

今年我特意努力制作更多视频，这对我个人而言非常有回报。

I went from 20,000 subscribers to 130,000 subscribers and I've been able to support myself just from doing it.

我的订阅者数量从 20,000 人增加到了 130,000 人，而且仅凭做这件事我就能养活自己。

But even besides that, I think the act of making YouTube videos is pretty fulfilling.

但除此之外，我认为制作 YouTube 视频的行为非常有成就感。

I realized that it's pretty important for me to be more of a producer than I am a consumer.

我意识到对我来说，成为一名生产者比成为一名消费者非常重要。

And just by making videos has helped me consume videos in a more intentional way.

通过制作视频帮助我以更有目的的方式观看视频。

Even though I say the habit is making YouTube videos, I really think that the habit is more having a creative outlet and becoming more of a producer over a consumer.

尽管我说习惯就是制作 YouTube 视频，但我真的认为习惯更多的是一种创造性的出口， 并且使自己成为一个生产者而不是消费者。

I think with YouTube specifically though, it's really cool because you can make something and upload it and YouTube will go and find people to share it with.

但我认为，特别是对于 YouTube 来说，这真的很酷， 因为你可以制作一些东西并上传， 然后 YouTube 会去寻找可以与之分享的人。

So it's really different than just making something and never sharing it with anyone.

所以这与仅仅制造某种东西但不与任何人分享是完全不同的。

It's really an amazing resource that we have access to today.

这确实是我们今天能够获得的令人惊奇的资源。

It's expanded my network, like I've been able to meet a lot of different creators and different people with similar interests.

它扩大了我的人脉，让我能够结识很多不同的创作者和有着相似兴趣的不同人。

And because my videos are about exploring different ways to optimize your life, it's also been a reminder to myself and has made me try to become a better person.

而且由于我的视频是关于探索优化生活的不同方法，它也提醒了我自己并让我努力成为一个更好的人。

Next year, I definitely want to keep improving this channel and keep making better videos.

明年，我肯定希望继续改进这个频道，继续制作更好的视频。

I've learned a lot over the past year, and I want to continue to keep learning and sharing the things I've learned on this channel.

在过去的一年里我学到了很多东西，我想继续不断学习， 并在这个频道上分享我学到的东西。

If you're interested in making videos specifically, I'm going to be talking more about that in my channel membership.

如果您对制作视频特别感兴趣，我将在我的频道会员资格中进一步讨论此主题。

But if not, those are the five habits I have most improved my life in the last year.

但如果不是，以上就是我去年生活中最能改善的五个习惯。

I'll see you in the next video.

我们将在下个视频中见到您。

Let's get it.

干都中了！