【好文分享】每天一小時的專注，就能改變你的人生｜One hour of focus a day can change your life

Yuria Fukuda

Jan 20 (edited) • 🌟 資源分享

今天在脆上看到一篇推薦 Dan Joe 的 X 文章 One hour of focus a day can change your life

想要來分享給旅人們～～

剛剛花了 30 分中去閱讀以下的內容，先給大家大綱

前言：你可以在 365 小時內徹底改變你的人生（讓你能從一篇文章中獲得十本書的知識）

1 - Why it's so hard to sit down and do the work 為什麼坐下來工作這麼困難

2 – How to unlock insane focus on command 如何解鎖瘋狂的指揮專注

3 – The routines of highly successful creatives 高度成功創意人的日常

4 – You need to be extreme if you want your life to change 如果你想改變人生，就必須極限

5 – The deep work routine that changed my life 改變我人生的深度工作例行公事

6 – Your potential is determined by the amount of uncertainty you're willing to embrace 你的潛力取決於你願意接受多少不確定性

也分享我筆記的金句給大家 > <

如果你能花 8 小時打造別人的夢想，你也可以花1小時打造自己的夢想
成功不在於紀律，而是消除讓紀律變得困難的干擾
學習最好的方法是建立一個真實世界的專案，並且只在需要時才搜尋資訊。你學到多少，直接對應你在專案上的進展
人們太害怕犯錯，以至於犯下了最大的錯誤 — 不犯錯

留言區的置頂貼文也有總結 + 行動給大家 🔥

也可以先去看那邊的內容 > <

以下直接給大家看原文！（文超～～～～長～～～～慎入，是真的很長...超誇張，是什麼論文嗎...）

雙語直接給大家學英文，也有稍回整理過，比較好閱讀～

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You haven't experienced anything near what you're capable of.

你還沒經歷過接近你能力的事。

And if you learn how to unlock that power, you can do what most people consider impossible.

如果你學會如何解鎖這股力量，你就能做到大多數人認為不可能的事。

Unfortunately, most people have the idea of success completely backward.

不幸的是，大多數人對成功的概念完全顛倒了。

They think they need to grind for 12 hours a day like their favorite entrepreneur to see any form of result.

他們認為自己需要像最愛的創業家一樣每天辛苦12小時，才能看到任何成果。

The reality is, you have responsibilities. I get it. Some of you can't just magically scrape back time. You may have a job, kids, spouse. Those things are important. Meaning, you probably have one hour a day you can put toward a better future.

事實是，你有責任。我懂。有些人不能憑空把時間倒流。你可能有工作、有孩子、有配偶。這些都很重要。意思是，你每天大概只有一小時可以投入在更好的未來上。

And that's a great thing, because you can drastically change your life in 365 hours.

這是件好事，因為你可以在 365 小時內徹底改變你的人生。

✔️ One hour a day. 一天一小時。

✔️ One meaningful project. 一個有意義的專案。

✔️ One vision for your future. 一個未來的願景。

If you can spend 8 hours building someone else's dreams, you can spend 1 hour building your own.

如果你能花8小時打造別人的夢想，你也可以花1小時打造自己的夢想。

You don't need more time. You need a deep sense of clarity that allows you to make the most of the time you currently have. And you need to feel like your efforts are making a difference in your life.

你不需要更多時間。你需要一種深刻的清晰感，才能善用目前擁有的時間。你需要感受到你的努力正在改變你的生活。

A pattern I’ve noticed in successful creatives and CEOs - that didn’t sacrifice their life for success - is that they physically worked very little, yet people see them as hard workers. Mentally, they were always thinking, plotting, and scheming. They worked in their mind. And once they were clear on their idea, they executed with speed that others couldn’t compete with.

我在成功的創意人和執行長身上注意到一個模式——那些沒有為了成功犧牲生命的人——就是他們實際上工作很少，但人們卻認為他們是勤奮工作的人。在心理上，他們總是在思考、策劃和策劃。它們在腦中運作。一旦他們對自己的想法有了明確的理解，他們就以其他人無法比擬的速度執行。

Productivity is like fitness, and you wouldn't train 8 hours a day with no food or sleep and expect to make progress. The same applies to the mind.

生產力就像健身，你不會每天訓練8小時卻不吃不睡，還期待有進步。心靈也是如此。

With that, there are 3 types of work:

因此，工作分為三種類型：

Building 建構

Intense bursts of deep work to bring a project to life, like a product, service, or brand.

密集的深度工作，將專案如產品、服務或品牌實現。

2. Maintenance 維護

Consistent and often repetitive work that you've systemized to keep what you built alive, like marketing or customer service.

你系統化的持續且常常重複的工作，用來維持你所建立的成果，例如行銷或客服。

3. Recovery 復原

Subconscious work that almost everyone ignores. The rest, leisure, and lack of narrow focused stress that allows breakthrough ideas to form the future of your work.

幾乎所有人都忽略的潛意識工作。休息、休閒，以及缺乏狹隘專注的壓力，讓突破性的想法能塑造你未來的工作。

Your goal, then, is to build for one hour a day until you are able to pursue what you want full time. Then you start to think about transitioning into maintenance work.

你的目標是每天花一小時建造，直到你能全職追求自己想要的東西。接著你開始考慮轉做維修工作。

But what do you build?

但你到底建造什麼？

How do you pierce through the distractions and inner voice that seems to be your enemy?

你如何穿透那些看似敵人的干擾和內心聲音？

Where do you find a never-ending source of motivation to show up every day?

你在哪裡找到每天不斷出現的無盡動力？

The answers to those questions determine much of your life.

這些問題的答案決定了你人生的許多面向。

I have 6 ideas to share with you on deep productivity. Not just "sit down and do the work" because that's been ran through enough and obviously hasn't fixed everyone's problems. You need understanding. We need to dissect the psychology of focus, how distractions work, and finally a protocol you can use to make your one hour a day count.

我有六個關於深度生產力的想法想和你分享。不是只是「坐下來完成工作」，因為這已經被反覆討論過，顯然還沒解決所有人的問題。你需要理解。我們需要剖析專注心理學、分心的運作方式，最後還有一套讓你每天一小時有意義的方案。

This will be comprehensive. A complete focus masterclass so you can get 10 books worth of knowledge from one article.

這將是全面的。一堂全方位聚焦的大師班，讓你能從一篇文章中獲得十本書的知識。

My hope is that I leave you with no option but to feel clear on what you want out of life and how to get it.

我希望你別無選擇，只能清楚知道自己想要什麼，以及如何實現它。

Because of that, this will be long. All I ask is that you dedicate your full attention. If you don't have the time, bookmark it and come back to it.

因此，這篇文章會比較長。我只要求你全神貫注。如果沒時間，可以先收藏一下再回來看。

Let's begin.

我們開始吧。

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【 1 - Why it's so hard to sit down and do the work 為什麼坐下來工作這麼困難】

The optimal state of inner experience is one in which there is order in consciousness. This happens when psychic energy—or attention—is invested in realistic goals, and when skills match the opportunities for action. The pursuit of a goal brings order in awareness because a person must concentrate attention on the task at hand and momentarily forget everything else. – Mihaly Csikszentmihalyi

最佳的內在體驗狀態是意識中有秩序。當心靈能量——或注意力——投入於現實目標，且技能與行動機會相匹配時，便會發生這種情況。追求目標會帶來覺知的秩序，因為一個人必須專注於眼前的任務，暫時忘記其他一切。 – 米哈伊·契克森米哈伊

Your mind is a supercomputer running the game of life.

你的大腦就像一台超級電腦，正在運行人生這個遊戲。

Your attention (an incredibly scarce resource), is the RAM.

你的注意力（極其稀缺的資源）是記憶體。

RAM, for the non-technical, means "random access memory." It determines the performance of the computer.

對於非技術層面來說，RAM 就是「隨機存取記憶體」。它決定了電腦的效能。

The more programs and browser tabs you have open, the slower your computer will be. The mind works the same way, but there's one major caveat... you have a threshold for how much your mind can process.

你開啟的程式和瀏覽器分頁越多，電腦速度就會越慢。心智運作方式相同，但有一個重大限制......你的大腦有一個承受能力的門檻。

Humans can process around 50 bits of conscious information per second. The unconscious mind can manage about 11 million bits per second (this is for things like walking, sensing, accessing stored habits or patterns), but that's aside the point.

人類每秒能處理約 50 位元的有意識資訊。潛意識每秒能處理大約 1100 萬位元（這是用於行走、感知、存取儲存的習慣或模式），但這不是重點。

In other words, when you add it up, you have about 125 billion bits of information to "use up" in your lifetime. That's it. That's your potential. Every single thing you give your attention lowers that number by a small amount. That should terrify you.

換句話說，當你加總起來，你一生中大約有 1250 億位元資訊需要「使用」。就這樣。那就是你的潛力。你投入的每一件注意力，都會讓這個數字稍微降低一點。這應該讓你感到害怕。

Sadly, most people live with multiple high-demand programs running at the same time. It's no wonder they can't focus. Their attention is split between thoughts about regretful past mistakes, thoughts about stressful future tasks, desires for pleasure and entertainment to escape those, and open loops of tasks they were supposed to complete but forgot about (I'm looking at you dudes who forgot to take out the trash).

可惜的是，大多數人同時有多個高需求課程同時進行。難怪他們無法專心。他們的注意力分散在對過去遺憾錯誤的思考、對壓力很大的未來任務、逃避這些的快樂與娛樂慾望，以及那些本該完成卻忘了的任務循環（我說的是你們這些忘了倒垃圾的傢伙）。

The list of distractions goes on, and that's the danger.

分心的清單還在繼續，這就是危險所在。

If you understand entropy, you understand that by doing nothing with your life, it only becomes more chaotic and overwhelming.

如果你了解熵，你就會明白，若無所作為，生活只會變得更加混亂和壓倒性。

You don't stay the same.

你不會一直保持原樣。

You dig yourself deeper into a rut without trying.

你不努力就把自己挖得更深，陷入困境。

The good life demands consistent effort toward your own goals. You know the feeling. When everything aligns and you enter a blur of fulfilling work. I want to show you how to replicate it.

美好生活需要持續努力朝著自己的目標前進。你懂那種感覺。當一切順利，進入一團充實的工作時。我想教你怎麼複製它。

Entropy, for those wondering, is one of the most fundamental principles in physics. The simple version is that there are vastly more ways for things to be disorganized than organized, so systems naturally tend toward messier and often more chaotic states. Energy needs to be put into keeping things ordered.

對於好奇的人來說，熵是物理學中最基本的原理之一。簡單來說，事情可以被無序化的方式遠比有組織的方式多得多，因此系統自然會走向更混亂且常常更混亂的狀態。需要把精力放在保持秩序上。

As an everyday example, if you don't put energy into maintaining your bookshelf, books will end up all over your house, at your friend's house, and in places you didn't think they could end up. The longer you go without organizing your shelf, the more effort it will take when you finally decide to.

舉個日常例子，如果你不花力氣維護書架，書本就會散落在你家裡、朋友家，甚至你原本想不到的地方。你越久不整理書架，當你決定整理時，所需的努力就越多。

Further, if you don't put effort into cleaning your room, it will slowly get messier and messier until you're late for work because your good socks are under a pizza box from last week.

此外，如果你不花心思打掃房間，房間會越來越亂，直到你因為好襪子被上週的披薩盒蓋住而遲到上班。

Psychic entropy (or the mind tending toward disorder) can then be a useful metaphor to view focus and distractions through. This can be useful for creativity, as we will learn when we talk about a better type of routine, but when it comes to focused work, it's obvious why you can't laser in on one thing.

心靈熵（或心靈趨向混亂）因此可以成為觀察專注與分心的有用隱喻。這對創造力很有幫助，當我們談論更好的日常時會學到，但談到專注工作時，很明顯為什麼你無法專注於一件事。

You aren't productive because you don't have clarity.

你沒有生產力，是因為你沒有清晰的方向。

You don't have clarity because you allow your attention to drift toward one distraction, and before you know it, your mind is like the end of a frat party. People passed out everywhere and you don't even know where to start cleaning.

你沒有清晰，是因為你讓注意力飄向一個干擾，不知不覺中，你的思緒就像兄弟會派對結束一樣。到處都是人倒著，你甚至不知道該從哪裡開始清理。

The good thing is that the solution is simple, but powerful.

好消息是，這個解決方案簡單卻強大。

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【 2 – How to unlock insane focus on command 如何解鎖瘋狂的指揮專注】

Clarity, importance, and urgency.

清晰、重要與緊迫感。

Those are the critical ingredients that prevent distractions from penetrating your mind. Those are the requirements needed for deep focused work.

這些是防止干擾滲透你心靈的關鍵要素。這些都是深度專注工作所需的條件。

To gain clarity, you need to choose a task that is challenging enough to be novel. 為了釐清方向，你需要選擇一個足夠具挑戰性、具有新意的任務。

If that task overwhelms you, you need to break the task down into sub-goals that you do have clarity on. Then, you execute and acquire the skill that allows you to continue moving to the main task. 如果這個任務讓你感到壓力很大，你需要把它拆解成你有明確目標的子目標。接著，你執行並獲得能繼續推進主要任務的技能。

For you to find something important, you need to fully understand (1) where your life will end up without achieving the goal and (2) what your potential could be if you achieved the goal. 要找到重要的事物，你需要完全了解（1）如果未達成目標，你的人生將走向何方，以及（2）如果你達成目標，你的潛力會是什麼。

Urgency is what gets you to sit down and work right now rather than later, but we’ll discuss the exact protocol for all of this in a few paragraphs.

緊迫感是促使你現在坐下來工作的關鍵，但我們會在幾段後討論這一切的具體流程。

The simplest formula for reaching the flow state, or the most optimal state of experience, is to ensure that the challenge you are taking on is just barely above your skill level.

達到心流狀態或最佳體驗狀態的最簡單公式，就是確保你所接受的挑戰剛好超出你的技術水平。

Because think about it.

想想看。

If the challenge of a goal is too high for your skill level, you get anxious. If the challenge is too low, you get bored. In a video game, you wouldn't fight a level 100 character when you are a level 1. It wouldn't be fun, obviously.

如果目標的挑戰對你的能力來說太高，你會感到焦慮。如果難度太低，你會感到無聊。在電玩裡，你不會在1級時跟100級角色打架。顯然不會好玩。

Imagine you're at a job. The work is repetitive and doesn't challenge you in the slightest. You get bored, and that boredom leads to self-centeredness. Your focus breaks and you start to think of better things you could be doing.

想像你正在工作。工作重複性強，完全沒有挑戰性。你會感到無聊，而這種無聊又導致自我中心。你的專注力會分散，開始思考自己可以做得更好的事情。

Now imagine you're forced to speak in front of a thousand people. You haven't practiced before. It's overwhelming, so you become anxious. That anxiety leads to self-consciousness. Your focus turns inward and negative thoughts flood your mind about how you aren't good enough.

現在想像你被迫在一千人面前演講。你以前沒練習過。這讓人感到壓力很大，所以你會感到焦慮。這種焦慮會導致自我意識。你的注意力轉向內在，負面想法充斥著你覺得自己不夠好。

But these aren't always a bad thing.

但這些並不總是壞事。

They are only the enemies when you are trying to focus. And that's just it... People aren't focused on the tasks that will actually create the life they want. They get stuck in "doing mode" (a narrow state of stress that prevents you from registering ideas or opportunities that could change your life) and feel like they are worthless if they aren't being productive, because society has convinced them that productivity is the highest value.

他們只是你專注時才會遇到敵人。問題就在這裡......人們不專注於那些真正能創造他們想要生活的任務。他們陷入「行動模式」（一種狹隘的壓力狀態，阻礙你記錄可能改變人生的想法或機會），覺得如果沒有生產力就毫無價值，因為社會已經說服他們生產力是最高價值。

Boredom, in fact, can be a gateway to novelty.

事實上，無聊反而可能是通往新奇事物的門檻。

Anxiety can very well be the chaos you need for ultimate creativity.

焦慮很可能是你追求終極創造力所需的混亂。

Your inability to sit in a room alone is likely the source of most of your problems.

你無法獨自坐在房間裡，很可能是你大部分問題的根源。

So what's missing?

那麼，缺少了什麼？

The answer lies in the fact that everyone works too much.

答案在於每個人都工作過於繁重。

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【 3 – The routines of highly successful creatives 高度成功創意人的日常】

Fill your brain in the afternoons with books, learning, and socialization Empty your brain before bed with journaling, planning, and meditation Use your brain in the morning with creation, output, and focus

下午用書籍、學習和社交填滿你的大腦，睡前用寫日記、規劃和冥想來清空你的大腦，早上用大腦創作、產出和專注

I’ve always had some form of aversion toward Western work culture.

我一直對西方的工作文化有些排斥。

80-hour work weeks 每週工作80小時
High-pressure environments 高壓環境
Little time for rest and recovery 休息和恢復的時間很少

It never seemed “right” to me. It was mechanical. Robotic. Soulless. Why would I work on something I dislike, for people I dislike, knowing that my actions don't contribute to my future? Because if they did, I wouldn't have a problem working, because it wouldn't feel like work.

我一直都覺得這樣很不對勁。那是機械式的。機械化。沒有靈魂。我為什麼要為我不喜歡的人做我不喜歡的事，明知道我的行為對未來沒有幫助？因為如果他們真的這麼做，我工作就不會有問題，因為那不會讓我覺得像是在工作。

Most people wear overwork as a badge of honor.

大多數人把過勞當作一種榮譽徽章。

But the artists, creatives, and visionaries we actually remember aren't participating in that imaginary race.

但我們真正記得的藝術家、創意人和遠見者，並不是在參與那場虛構的競賽。

The ancient Greeks, as an example, saw rest as a gift. It was the pinnacle of civilized life. Almost every ancient society recognized that both work and rest were necessary for a good life. One provided the means to live, the other gave meaning to life. It wasn't until industrialization that 9-5 jobs even became a thing, and now we can't imagine our lives any other way. Before that, most people were self-employed farmers and artisans. They directed their own work, which is going to be a critical decision one must make as AI continues to accelerate the automation of jobs.

以古希臘人為例，他們將休息視為一份禮物。那是文明生活的巔峰。幾乎每個古代社會都承認，工作與休息對美好生活是必要的。一個提供生活手段，另一個賦予生命意義。直到工業化後，朝九晚五的工作才成為一種現象，現在我們無法想像自己的生活有其他樣子。在此之前，大多數人是自營農民和工匠。他們親自指導工作，這將是人工智慧持續加速工作自動化時必須做出的關鍵決定。

When we reverse engineer the lifestyles of highly successful creatives, we see the same pattern.

當我們反向推算高度成功創作者的生活方式時，會看到同樣的模式。

They didn't grind 16 hours a day (well, sometimes they did, but it was because they chose to, not because they were forced to, massive difference).

他們並沒有每天拼命工作 16 個小時（嗯，有時候會，但那是他們自己選擇的，不是被迫，差異很大）。

In fact, most of their time was spent in leisure, yet they contributed some of the most important ideas to society that have impacted our lives today. They lounged by the pool, played tennis, or paced the grounds of the Apple campus because they were one of the few people who realized what happens in the brain while at rest. That's when their best "work" was done.

事實上，他們大部分時間都花在休閒上，但他們對社會貢獻了許多重要思想，影響了我們今天的生活。他們在泳池邊閒坐、打網球，或在蘋果園區的校園裡踱步，因為他們是少數能理解休息時大腦會發生什麼的人之一。那是他們最「努力」的時刻。

(By the way, when I say "rest," I don't mean bubblebaths and wine. Most people use cheap pleasures as an escape from the life they hate and call it rest.)

（順帶一提，當我說「休息」時，我不是指泡泡浴和紅酒。大多數人用廉價的享樂來逃避他們討厭的生活，稱之為休息。）

Rest occurs when focus shifts inward.

當注意力向內轉移時，就會進入休息。

When you stop focusing on external tasks, your brain automatically shifts into the Default Mode Network, which connects regions of the brain associated with visual thinking and creativity.

當你停止專注於外部任務時，大腦會自動切換到預設模式網絡，該網絡連接與視覺思考和創造力相關的大腦區域。

The interesting thing is, our brains don't use much less energy in this mode. Meaning, while you are at rest, your brain is still at work, and it is working quite hard. This is the secret of successful creatives. They take their rest, because society isn't going to give it to them, and their brain lights up with ideas that they can quickly jot down. Then, when it's time for a deep focus session, they bring those ideas to life by applying them to a meaningful project that leads to the future they desire.

有趣的是，我們的大腦在這個模式下消耗的能量並不少。也就是說，當你處於休息狀態時，大腦仍在工作，且非常努力地工作。這就是成功創意人的祕訣。他們休息，因為社會不會給他們休息，腦中充滿可以快速記下的點子。然後，當需要進行深度專注時，他們會將這些想法付諸實踐，應用於一個有意義的專案，帶領他們實現理想的未來。

With that, the best daily routine does not come from the latest podcast you listened to. It comes from 3 activities.

因此，最好的日常作息不會來自你聽過的最新播客。這來自三個活動。

One that fills your mind 一個能填滿你心靈的

you need education, ideas, and novel resources you can apply toward your goals. This leads to intrinsic motivation.

你需要教育、想法和能應用於目標的新資源。這會引發內在動機。

One that empties your mind 一個能讓你心靈清空的空間

you don’t want to be trapped in a chaotic bubble of thoughts and useful ideas. That’s exactly how you make zero progress. Write things down.

你不想被困在一個混亂的思緒泡泡和有用想法裡。這就是你完全沒進展的原因。把事情寫下來。

One that uses your mind 一種需要你心智的

you need a vessel to focus your efforts. A project. A business. Something of your own that you can apply your education and ideas to.

你需要一個容器來集中你的努力。一個計畫。一門生意。要有屬於你自己的東西，可以把你的教育和想法應用在上面。

We will discuss the last one so you can get into a state of deep focused work, but for now, you have my permission to rest, because that is what makes your work impactful.

我們會討論最後一項，讓你能進入深度專注的工作狀態，但現在，我允許你休息，因為這才是讓你的工作有影響力的關鍵。

Go on a walk.

去散步吧。

Drive up to the woods for a day.

開車到森林裡待一天。

Pull out a notebook and imagine a better future.

拿出筆記本，想像一個更美好的未來。

Of course, this all sounds cute, but it still doesn't help the people who don't know what to do. And it especially doesn't help the people who don't have the motivation to step into a new life.

當然，這聽起來很可愛，但對於不知道該怎麼辦的人來說，仍然沒有幫助。尤其對那些沒有動力踏入新生活的人更是無助。

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【 4 – You need to be extreme if you want your life to change 如果你想改變人生，就必須極限】

There are a few moments in my life that I remember vividly.

我生命中有幾個時刻我記得非常清楚。

They always followed the same pattern.

他們總是遵循相同的模式。

First, I felt a sense of tension with the lack of progress I was making. I knew something had to change.

首先，我感到一種緊張感，因為我沒有進展。我知道必須有所改變。

Second, that tension became unbearable. I knew that I was letting my future self down.

其次，這種緊張感變得難以忍受。我知道我辜負了未來的自己。

Third, I disappeared. I started over from scratch. My life seemingly flipped in an instant and I entered a season of deep obsession towards a goal.

第三，我消失了。我從頭開始。我的人生似乎瞬間翻轉，進入了一段深深執著於目標的季節。

I wanted to understand this process, so I went looking. Here's what I found.

我想了解這個過程，所以我開始尋找資料。以下是我找到的。

1) Being extreme changes your brain 極端會改變你的大腦

"Neurons that fire together, wire together."

「一起發射的神經元，會連結在一起。」

That's Hebb's Law, a famous saying that summarizes a neuropsychological theory related to neuroplasticity.

那是赫布定律，一句著名的話，總結了與神經可塑性相關的神經心理學理論。

Neuroplasticity, as you may know, is your brain's ability to rewire itself by forming new neural connections throughout life. Your brain isn't fixed and rigid. It can adapt, learn, and change based on your experiences, thoughts, and actions.

神經可塑性，如你所知，是指大腦在一生中透過形成新的神經連結來重新連接自身的能力。你的大腦不是固定且僵硬的。它能根據你的經驗、想法和行動來適應、學習和改變。

Being extreme about changing your life helps quicken this process.

極端地改變生活能加快這個過程。

People scream about how "consistency is key," which is true due to repetition reinforcing neural pathways through consistent effort, but we can take it a step further.

人們大聲宣稱「持之以恆為關鍵」，這確實是真的，因為重複透過持續努力強化神經通路，但我們可以更進一步。

Novelty and challenge stimulate neuroplasticity even more.

新奇與挑戰性會進一步刺激神經可塑性。

So, when you flip the switch and pursue a goal with all your might, you put your brain in an environment that quickly adapts and helps that become your new standard.

所以，當你按下開關，全力追求目標時，你的大腦會被置於一個快速適應並幫助你成為新標準的環境中。

2) Intensity and obsession create a neurochemical cocktail 強度與執著形成神經化學混合物

Most people fall into a rut because they seek extrinsic motivators.

大多數人陷入困境，是因為他們尋求外在動機。

But when you're obsessed in the context of this discussion, you are fueled by intrinsic motivators.

但當你在這場討論中過度執著時，你是被內在動機所驅動。

Each of which stacks onto and strengthens each other in a way that sustains some degree of flow (optimal experience, or one of the most enjoyable states of mind):

這些元素相互疊加並強化，維持某種程度的流暢感（最佳體驗，或最愉快的心境之一）：

Curiosity 好奇心

The desire to explore the unknown, learn how to change, and fill knowledge gaps. Results in good dopamine from novelty and norepinephrine which heightens attention preparing you to learn.

探索未知、學習改變並填補知識空白的渴望。這會帶來來自新奇事物和去甲腎上腺素的良好多巴胺，提升注意力，為學習做好準備。

2. Passion 熱情

An intense enthusiasm is built for the path that allows you to change your life. Results in more good dopamine and norepinephrine.

對改變人生的道路充滿強烈熱情。這樣會產生更多好的多巴胺和去甲腎上腺素。

3. Purpose 目的

The feeling that your actions contribute to something larger than yourself. Achieving goals results in more dopamine which reinforces behavior. Serotonin stems from significance and belonging. Oxytocin stems from connection.

感覺你的行動促成了比自己更大的事物。達成目標會帶來更多多巴胺，強化行為。血清素源自意義與歸屬感。催產素源自連結。

4. Autonomy 自主性

The desire to direct your own life and work. To control your choices, actions, and environment. Results in yet again more dopamine and a reduction in cortisol (the stress from feeling put in a box), allowing for creative decision making.

想要掌控自己的生活與工作。用來控制你的選擇、行動和環境。這會再次帶來更多多巴胺分泌和皮質醇（因為被框住而產生的壓力）降低，讓決策更具創意。

5. Mastery 精通

The process of learning and growing is its own reward. Results in sustainable good dopamine that keeps you in the game.

學習與成長的過程本身就是其回報。這會帶來持續的良好多巴胺，讓你持續投入比賽。

You start with curiosity and experimentation until you find one thing that pulls you deeper.

你從好奇心和實驗開始，直到找到一個能讓你更深入的事物。

You become passionate in the goal once enough effort is invested. You don't just choose your passion.

只要投入足夠的努力，你會對目標充滿熱情。你不能隨便選擇你的熱情。

You attach that passion to something greater than yourself – a purpose.

你會把這份熱情綁定在比自己更偉大的東西上 - 一個目標。

You break off the default path and acquire the skill to be autonomous and direct your own work, often through entrepreneurship.

你會跳脫預設路徑，學會自主並主導自己的工作，通常是透過創業。

You shift from shallow reasoning (making money, etc) to a philosophical sense of mastery, allowing you to stay in the game.

你從淺薄的推理（賺錢等）轉向哲學上的精通感，讓你能留在遊戲裡。

You will understand how all of these come into play when we incorporate them into a daily focused work block.

當我們將這些元素融入每日專注的工作時段，你會明白這些元素如何發揮作用。

3) Your mind filters reality based on what you're obsessed with 你的心智會根據你執著的事物過濾現實

The man who conceives himself to be a "failure-type person" will find some way to fail, in spite of all his good intentions, or his willpower, even if opportunity is literally dumped in his lap. The person who conceives himself to be a victim of injustice, one "who was meant to suffer," will invariably find circumstances to verify his opinions. – Maxwell Maltz

自認為是「失敗型人」的人，無論他有多少善意或意志力，還是會想辦法失敗，即使機會真的被丟到他手上。那些自認為是不公受害者、「注定要受苦」的人，必然會找到條件來驗證自己的觀點。 – 麥克斯韋·馬爾茲

Your brain operates on a salience network.

你的大腦運作在一個顯著性網絡上。

Meaning, whatever provides the most dopamine becomes the most important.

也就是說，提供最多多巴胺的，就是最重要的。

For our ancestors, their sole goal was sex and survival. That was what was important to them. Their minds were biased toward noticing scarce resources, such as fat, sugar, or salt.

對我們的祖先來說，他們唯一的目標就是性與生存。這才是他們重視的。他們的思維偏向於注意稀缺資源，如脂肪、糖或鹽。

In today's world, corporations and social media companies have hijacked this part of our brain. Digital fat, sugar, and salt. They've studied how this mechanism works endlessly and have weaponized it to keep you on their platform.

在現今世界，企業和社群媒體公司已經劫持了我們大腦的這一部分。數位脂肪、糖和鹽。他們無止盡地研究這個機制的運作方式，並將它武器化以讓你留在他們的平台上。

This has led to the cheap dopamine epidemic we find ourselves in.

這導致了我們所處的廉價多巴胺流行病。

Our brain used to point out resources that would allow us to survive and thrive, but now there are so many distractions that we get trapped in this overwhelming bubble of nothingness. Our lives only become substantially worse unless we rip the band-aid off and laser in on a goal we choose for ourselves.

我們的大腦過去會指出能讓我們生存和茁壯的資源，但現在有太多干擾，讓我們被困在這個壓倒性的虛無泡泡中。除非我們撕掉創可貼，專注追求自己選擇的目標，否則我們的生活只會變得更糟。

Then, when you are obsessed with that goal, your mind starts to heal, and your newfound curiosity will guide you toward the knowledge, skills, and actions required for your unique form of success.

當你對這個目標著迷時，你的心靈會開始療癒，而你新生的好奇心將引導你獲得所需的知識、技能與行動，以達成你獨特的成功。

That leads us into how to structure your life to maximize this effect.

這就引出了如何規劃你的生活，以最大化這個效果。

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【 5 – The deep work routine that changed my life 改變我人生的深度工作例行公事】

You need a routine.

你需要一個例行公事。

And if you think you don’t, you may not realize that you already have a routine that you didn't create. Your parents, teachers, employers, and society did.

如果你覺得自己沒有，可能沒意識到你已經有一套自己沒建立的日常。你的父母、老師、雇主和社會都知道。

Or your “routine” is not having a routine, which is still a routine.

或者你的「例行公事」就是沒有例行公事，而這仍然是例行公事。

But we don't just want any old routine.

但我們不想要隨便的例行公事。

We want to ensure that what you are working on moves the needle toward the life you want.

我們希望確保你正在努力的項目能朝向你想要的生活前進。

Especially if you only have one hour to spare.

尤其是當你只有一小時的時間時。

The protocol below will help you determine what is worth that one hour of your time.

以下的流程將幫助你判斷哪一小時值得花時間。

Other than that, I would highly encourage you to take intentional rest throughout your days.

除此之外，我強烈建議你在日常生活中有意識地休息。

Personally, I structure my days as a priority ladder.

就我個人而言，我會把每天安排成優先順序階梯。

I write first thing in the morning, as that is my highest leverage task. In my businesses, I'm the distribution guy. The success of the company is dependent on how well my writing does. 1 post can reach millions, which is an absurd amount of leverage (of course, that doesn't happen every time).

我一大早就寫作，因為這是我最有影響力的任務。在我的生意裡，我是分銷員。公司的成功取決於我的寫作表現。一篇貼文就能觸及數百萬，這是荒謬的籌碼（當然，這並非每次都發生）。

For other people, especially if they haven't started on their own path, building the product could be the most important task to spend their one hour on. Then, once it's built (remember that there are 3 types of work - building, maintenance, recovery), they can start to shift their priorities around.

對其他人來說，尤其是還沒走上自己道路的人，打造產品可能是花一小時最重要的任務。然後，一旦建成（記得工作分為三種類型——建造、維護、復原），他們就可以開始調整優先順序。

I tend to structure my work blocks in two ways - productivity blocks and creativity blocks. Two completely different modes of focus. One narrow one open.

我傾向用兩種方式來組織工作區塊 — 生產力區塊和創意區塊。兩種完全不同的對焦模式。一個狹窄的，一個打開的。

I work on the highest priority task for block one, first thing in the morning, then I go on a walk as a creativity block (remember the Default Mode Network in the brain). On that walk, sometimes I read, sometimes I think, other times I try to solve a problem. Then I repeat the process for a few more rounds until that day's work is done. That acts as a hard stop for thinking about work, allowing my mind to do what it does best.

我會在第一塊的最高優先順序上做，早上一早就開始，然後去散步作為創意區塊（記得大腦中的預設模式網絡）。在那段散步中，有時我閱讀，有時思考，有時嘗試解決問題。然後我會重複這個過程，再做幾輪，直到當天的工作完成。這成為思考工作的硬性停頓，讓我的思緒能發揮它最擅長的部分。

With that out of the way, here's the protocol to launch into a season of intense progress toward your goals.

說完這些，以下是開啟一個充滿強烈進展的賽季的指引。

1) Vision & Anti Vision 視覺與反視覺

Become brutally aware of 2 things 要對兩件事保持嚴厲的覺察：

What you don't want 你不想要的
Where you will end up if you keep taking the same actions 如果你繼續採取同樣的行動，最終會落到哪裡去

Observe the masses and see where mindless action leads. It's not pretty. Sit with your thoughts here. It's easier to know what you don't want (from experience) than what you want (from imagination).

觀察大眾，看看無腦行動會帶向何方。情況並不美好。在這裡靜靜地思考你的想法。從經驗中知道自己不想要什麼，比靠想像更容易知道自己想要什麼。

So, create an anti-vision for your future.

所以，為你的未來創造一個反願景。

Sit with a notebook and get specific.

拿著筆記本坐下來，具體說明。

Write out every single thing that you don't want and why. You should feel this deep sense of discomfort start to do it. Do not stop writing until you feel this.

把你不想要的每一項都寫下來，以及原因。你應該會感受到那種深層的不適感，開始動手。在你感受到這一切之前，不要停止寫作。

With that discomfort, get petty. Like really petty. Write down exactly what your life would look like if you were able to create it from scratch. Think of the big goals you've always thought of achieving but set on the bookshelf because they aren't "rational."

帶著這種不適，就要小心眼。真的很小氣。把如果你能從零開始創造你的人生，寫下來會是什麼樣子。想想那些你一直想達成但因為不「理性」而被擱置在書架上的重大目標。

If your friends and family think you wouldn't achieve these goals, even better.

如果你的朋友和家人認為你無法達成這些目標，那就更好了。

In that same notebook from above, write out exactly what you are going to do to achieve those things. Write down every little thing you will need to learn. From the top down - your ideal future to the exact step you must take - map out what needs to be done.

在上面提到的那本筆記本裡，寫下你要做什麼來達成這些目標。把你需要學的每一項細節都寫下來。從上往下——你的理想未來，到你必須採取的具體步驟——規劃出需要完成的事項。

The last thing you are going to write down is all of the potential distractions standing in the way of the life you want.

你最後要寫下的東西，就是所有可能阻礙你想要生活的干擾。

Success is less about being disciplined and more about removing the distractions that make discipline difficult.

成功不在於紀律，而是消除讓紀律變得困難的干擾。

Next, disappear.

接著，消失。

Not from life, but from what is binding you to your old ways.

不是因為生活，而是因為束縛你過去的方式。

These can be people, games, apps. It's easier to remove everything at once and deal with the pain than it is to tell everyone your plans (and listen to their crab-in-a-bucket opinions).

這些可以是人、遊戲、應用程式。一次把所有東西都移除並忍受痛苦，比起告訴大家你的計畫（還要聽他們那種桶中螃蟹的意見）來得容易。

In other words, break your addiction with feeling horrible.

換句話說，用感覺糟糕來戒除你的成癮。

Usually due to giving time and energy to people, activities, and things that don't care for your well-being.

通常是因為你花時間和精力在那些不關心你福祉的人、活動和事情上。

You don't need to explain yourself.

你不需要解釋自己。

2) Create A Hierarchy Of Goals 建立目標層級

The mind craves order.

心靈渴望秩序。

You need to create a new mental frame that you can tap into at anytime. And remember, you need to put energy into the system that will create the life you want, or else your mind will slowly become more disordered and chaotic, whether you like it or not.

你需要建立一個隨時都能觸及的新心智框架。記住，你需要投入能量到能創造你想要生活的系統裡，否則你的心智會慢慢變得更混亂、更混亂，不管你喜不喜歡。

That's what we're doing here.

這就是我們現在要做的事。

We're creating an impenetrable frame.

我們正在打造一個無法穿透的框架。

We aren't setting goals in hopes that we achieve them.

我們設定目標並不是希望能達成它們。

Big goals are for direction. Small goals are for clarity. You are simply making an educated guess at the path you need to take. When it comes to actually moving along that path, you will need to adapt in real time, which is what we will learn last.

大目標是為了指引方向。小目標是為了清晰。你只是對自己該走的路徑做出有根據的猜測。當談到實際沿著這條路前進時，你需要即時調整，這也是我們最後會學到的。

You don't need endless motivation when the task in front of you is so stupidly simple that you can't help but complete it.

當眼前的任務簡單到你無法抗拒完成它時，你不需要無盡的動力。

Break down your vision into small pieces.

把你的願景拆解成小塊。

Create a 10-year goal.

設定一個十年目標。

Then a 1-year goal.

然後設定一年的目標。

Then a 1-month goal.

然後設定一個月的目標。

Then a 1-week goal.

然後設定一週的目標。

But now we need something worth working on. That is arguably the missing piece from most people's lives.

但現在我們需要一些值得努力的事情。這大概是大多數人生活中缺少的一塊。

3) Project-Based Learning 專案式學習

You know what you don't want out of life.

你知道你不想要什麼。

You have an idea of what you want out of life.

你對自己想要的人生有了想法。

Now you need to acquire the skills and knowledge that bridge the gap between both.

現在你需要掌握能彌合兩者之間的技能和知識。

How do you slowly start moving into the unknown by having a way to order any potential chaos along the way?

你如何透過有方法來安排沿途可能出現的混亂，慢慢開始邁向未知？

Personal projects.

個人專案。

The best way to learn is to build a real-world project and only search for information when you need it. How much you learn is directly correlated with how much progress you make on the project.

學習最好的方法是建立一個真實世界的專案，並且只在需要時才搜尋資訊。你學到多少，直接對應你在專案上的進展。

When you watch endless tutorials, you fill your mind with noise. Most of that information goes to waste. It leads to overwhelm, anxiety, and slows down how fast you learn. When it comes time to actually build the project, you feel as if you learned nothing, because you still don't know what to do. Endless consumption creates endless options. We don't want that.

當你看無止盡的教學時，腦中充滿了噪音。大部分資訊都被浪費了。這會導致壓力、焦慮，並拖慢學習速度。當真正開始建構專案時，你會覺得自己什麼都沒學到，因為你仍然不知道該怎麼做。無盡的消費會創造無限的選擇。我們不想要那樣。

As an example, it is rare that people just learn Photoshop from watching tutorials. They have an image they want to create. They try and fail, and from that failure, they have something specific to learn that can be directly applied. No knowledge goes to waste. You try, fail, and search for the information you need right when you need it.

舉例來說，很少有人只是從看教學影片學 Photoshop。他們有想要創造的形象。他們嘗試失敗，從失敗中獲得可直接應用的具體知識。沒有知識會被浪費。你嘗試、失敗，並在需要資訊的同時搜尋。

For those wondering, a "project" can be anything. Your health can be a project. Your business can be a project. A project is simply a structured way of achieving a goal, or making progress toward a goal.

對於好奇的人來說，「專案」可以是任何東西。你的健康可以是一個專案。你的事業可以是一個專案。專案只是達成目標或朝目標前進的結構化方式。

The bridge between where you are and where you want to be is a series of projects that reflect the value you've developed in yourself. If you'd like, you can turn that project into a product, because you've solved a problem in your own life and can now help others do the same. A quality project is the only qualification you need to start a business nowadays, or even get hired by posting about it online, which is an incredible thing considering it is one of the last options to take once everything is automated out of existence.

你現在的位置與你想去的地方之間的橋樑，是一系列反映你自我價值的專案。如果你願意，你可以把這個專案變成產品，因為你已經解決了自己生活中的問題，現在可以幫助別人也做到同樣的事。一個優質的專案是你現在創業所需的唯一資格，甚至透過在網路上發表文章就能被錄用，這是一件了不起的事，因為當一切自動化消失後，這是最後的選擇之一。

Here's how you start:

以下是你的起點：

Choose something to build that moves the needle toward what you want in life. Think of it as a traditional goal, but a project turns that goal into a system. Create a note and brain dump everything that comes to mind. Save 3-5 sources of inspiration you want to emulate. Study those sources and break down their structure. Outline the project into sections, milestones, and what you need to learn.

選擇一個能推動你人生目標的建設。可以把它想像成一個傳統目標，但一個專案將這個目標轉化為一個系統。寫個筆記，把腦中想到的一切都說出來。記得留3到5個你想模仿的靈感來源。研究這些來源並拆解其結構。將專案規劃成章節、里程碑以及你需要學習的內容。

Now that you're ready to start, don't start learning. Start with what you know.

既然你準備好開始了，就不要開始學習。從你知道的開始。

Learning comes from struggle, not memorization. Start the project. Let it expose the gaps in your knowledge. Try to figure it out. Search for the answer when your mind is most likely to remember it.

學習來自於掙扎，而非死記硬背。開始這個專案。讓它揭露你知識的空白。試著想清楚。當你的大腦最有可能記得答案時，去尋找答案。

4) Lever Moving Tasks 槓桿移動任務

Every single day, complete at least 1-3 priority tasks that move the needle toward completing the project.

每天至少完成1到3項優先任務，推動專案完成。

That is the only piece of productivity advice you need.

這是你唯一需要的生產力建議。

A good rule of thumb is this:

一個不錯的經驗法則是：

After 2 weeks, if you haven't made any noticeable progress toward your goals, you are not moving the right levers. You are doing something wrong. Most people won't admit that, or they will intentionally do busy work to avoid making progress, because secretly they want to fail.

兩週後，如果你沒有明顯的進展，代表你沒有在調整正確的方向。你做錯了什麼。大多數人不會承認這點，或者他們會故意做些瑣碎的事來避免進步，因為他們其實暗地裡想失敗。

That's an even bigger problem.

這問題更嚴重。

Your mind notices opportunities to achieve your goals, and many people have an unconscious or deeply programmed goal of staying the same. They want to fail.

你的心靈會察覺到達成目標的機會，而許多人都有潛意識或深度程式化的目標，想要保持不變。他們想失敗。

So far, our anti-distraction frame is composed of a vision → anti-vision → hierarchy of goals → projects → lever-moving tasks.

到目前為止，我們的反分心框架是由一個願景→反視覺→目標→專案→槓桿操作任務的層級組成。

This creates a tight feedback loop that encourages more flow states, enjoyment, and progress.

這形成一個緊密的反饋迴路，鼓勵更多心流狀態、享受與進步。

That's the foundation. That's what pushes you deeper into the unknown.

那是基礎。這才是推動你更深入未知的原因。

Lastly, how do you actually navigate the highs, lows, emotions, and uncertainty along the way?

最後，你是如何面對一路上的高潮、低谷、情緒和不確定性？

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【 6 – Your potential is determined by the amount of uncertainty you're willing to embrace 你的潛力取決於你願意接受多少不確定性】

Uncertainty is signal, not noise.

不確定性是信號，不是雜訊。

You're supposed to feel lost.

你應該感到迷惘。

You're supposed to feel overwhelmed.

你應該感到不知所措。

You're supposed to feel like you have no idea what you're doing.

你應該感覺自己完全不知道自己在做什麼。

What in the world did you expect to happen when you decided to change your life? Did you just think that all possible knowledge and skill would be deposited into your head the moment you tried to do something?

當你決定改變人生時，你到底期待會發生什麼？你是不是以為只要你一動手，所有可能的知識和技巧就會被灌進你的腦袋？

When you commit to building your own thing, you commit to a life of uncertainty, because you commit to a life of learning.

當你承諾打造自己的事物時，你就承諾了不確定的生活，因為你承諾了學習的人生。

The thing is, the most successful people don't flinch at this. They don't perceive uncertainty as something dangerous, so their fight or flight response doesn't go off. They can trek into the unknown with a clear head, allowing them to make proper decisions.

事實是，最成功的人對此毫不退縮。他們不會把不確定性視為危險，所以他們的戰鬥或逃跑反應不會啟動。他們能以清醒的頭腦踏入未知，做出正確的決定。

How?

怎麼做到的？

Because they realized that all outsized gains lie in their ability to embrace, manage, and extend uncertainty. They realized that the "certain" life is the least rewarding.

因為他們意識到，所有巨大的收益都來自於他們擁抱、管理並延長不確定性的能力。他們意識到「確定」的生活是最不值得的。

A job is certain. Your paycheck reflects that. A business is uncertain, depending on what level you are operating at. Starting out with a local business, agency work, freelancing, or even information products is level one. It's uncertain, but it's simple, and you have a cap of about $1 to $5 million a year before you need to increase the stakes even further by hiring a team or expanding the business model into something like software or physical products.

工作是肯定的。你的薪水也反映了這一點。企業的運作不確定性取決於你所處的營運層級。從在地企業、代理公司工作、自由接案，甚至資訊產品開始，都是第一層次。雖然不確定，但很簡單，而且你每年的上限大約是100萬到500萬美元，之後就需要透過聘請團隊或將商業模式擴展到軟體或實體產品來進一步提高風險。

The same goes for investing. You can invest your savings in a "certain" 401k. That's level 1. You can invest in the stock market. That's level 2. You can invest in businesses, Bitcoin, or even more uncertain assets. Naturally, those have the highest returns on investment, but also the highest risk.

投資也是如此。你可以把你的存款投資到「特定」的 401k。那是第一級。你可以投資股市。那是第二級。你可以投資於企業、比特幣，甚至是更不確定的資產。當然，這些投資回報率最高，但風險也最高。

People are so afraid of making mistakes that they make the biggest mistake of them all, not making mistakes.

人們太害怕犯錯，以至於犯下了最大的錯誤—— 不犯錯。

Imagine a self-driving car.

想像一輛自駕車。

For years, it has received negative feedback that refines the system that shapes the mind of the car.

多年來，它一直受到負面回饋，這些反饋不斷優化塑造汽車思維的系統。

It can navigate roads with ease and may be arguably safer than a human driving the car.

它能輕鬆在道路上行駛，甚至可以說比人類駕駛更安全。

Even though we often don't think of it like this, the self-driving car made millions if not billions of mistakes before it could actually reach a meaningful destination.

雖然我們常常不這麼想，但自駕車在抵達有意義的目的地之前，已經犯下了數百萬甚至數十億次錯誤。

I wish I could tell you that everyone reading this can just see success the first time they start working toward a goal. But if that were the case, the goal would lose all meaning.

我真希望能告訴你，每個正在閱讀這篇文章的人，第一次開始朝目標努力時，都能看到成功。但如果真是這樣，這個目標就完全失去意義了。

Everything we just did is useful, but I cannot hold your hand throughout the process, nor can anyone else.

我們剛剛做的一切都很有用，但我無法在整個過程中牽著你的手，其他人也無法。

You must go through the exact same process as every other successful person.

你必須經歷和其他成功人士一樣的過程。

You must invest in your portfolio of failures until you can afford to succeed.

你必須投資於你的失敗投資組合，直到你有能力成功。

– Dan 丹

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