演講MP3+雙語(yǔ)文稿:如何掌控你的自由時(shí)間

聽(tīng)力課堂TED音頻欄目主要包括TED演講的音頻MP3及中英雙語(yǔ)文稿，供各位英語(yǔ)愛(ài)好者學(xué)習(xí)使用。本文主要內(nèi)容為演講MP3+雙語(yǔ)文稿:如何掌控你的自由時(shí)間，希望你會(huì)喜歡！

【演講者及介紹】Laura Vanderkam

勞拉·凡德卡姆打破了每周沒(méi)有足夠時(shí)間讓職場(chǎng)人士過(guò)上快樂(lè)、平衡和高效生活的神話(huà)。

【演講主題】如何掌控你的自由時(shí)間

How to gain control of your free time

【中英文字幕】

翻譯者 Qi Ruan 校對(duì)者 Zephyr Ke

00:13

When people find out I write about time management, they assume two things. One is that I'm always on time, and I'm not. I have four small children, and I would like to blame them for my occasional tardiness, but sometimes it's just not their fault. I was once late to my own speech on time management.

當(dāng)人們發(fā)現(xiàn)我寫(xiě) 關(guān)于時(shí)間管理的文章時(shí)， 他們都會(huì)假設(shè)兩件事： 第一，我永遠(yuǎn)都準(zhǔn)時(shí)， 但我并不是。 我有四個(gè)小孩， 我偶爾將遲到歸咎于他們， 不過(guò)有時(shí)候真的不是因?yàn)樗麄儭?我有一次在去我的一個(gè)關(guān)于 時(shí)間管理的演講時(shí)遲到了。

00:36

(Laughter)

（笑聲）

00:37

We all had to just take a moment together and savor that irony.

我們都需要一點(diǎn)時(shí)間去好好地 體味一下這有多么諷刺。

00:41

The second thing they assume is that I have lots of tips and tricks for saving bits of time here and there. Sometimes I'll hear from magazines that are doing a story along these lines, generally on how to help their readers find an extra hour in the day. And the idea is that we'll shave bits of time off everyday activities, add it up, and we'll have time for the good stuff. I question the entire premise of this piece, but I'm always interested in hearing what they've come up with before they call me. Some of my favorites: doing errands where you only have to make right-hand turns --

第二，人們總是假設(shè)我有很多關(guān)于 如何節(jié)省時(shí)間的貼士和技巧。 有時(shí)候我聽(tīng)說(shuō)一些雜志 在寫(xiě)這方面的故事， 通常都是關(guān)于教讀者如何 在一天中獲得額外一個(gè)小時(shí)。 基本思路就是從日常的 每個(gè)活動(dòng)中擠出一點(diǎn)時(shí)間， 加起來(lái)， 然后我們就有時(shí)間去做 更有意思的事情了。 我對(duì)這個(gè)說(shuō)法持保留意見(jiàn)， 不過(guò)我還是愿意聽(tīng)聽(tīng) 他們?cè)谡椅抑坝惺裁聪敕ā?我最喜歡的幾個(gè)是： 只完成那些只需要右轉(zhuǎn)的事；

01:11

(Laughter)

（笑聲）

01:12

Being extremely judicious in microwave usage: it says three to three-and-a-half minutes on the package, we're totally getting in on the bottom side of that. And my personal favorite, which makes sense on some level, is to DVR your favorite shows so you can fast-forward through the commercials. That way, you save eight minutes every half hour, so in the course of two hours of watching TV, you find 32 minutes to exercise.

在用微波爐時(shí)，要極度審慎： 當(dāng)食物包裝上面寫(xiě)了3到3.5分鐘時(shí)， 我們要挑時(shí)間最短的那個(gè)。 我個(gè)人最喜歡的是， 錄下你最喜歡看的電視劇， 然后你就可以跳過(guò)廣告了。 其實(shí)在某個(gè)程度上，還是挺有道理的。 這樣，你每半個(gè)小時(shí)就可以擠出八分鐘。 那么你蔥用來(lái)看電視的兩個(gè)小時(shí)中， 可以擠出32分鐘鍛煉的時(shí)間。

01:32

(Laughter)

（笑聲）

01:33

Which is true. You know another way to find 32 minutes to exercise? Don't watch two hours of TV a day, right?

倒的確是這么回事兒。你還知道其他可以找到 32分鐘鍛煉時(shí)間的方法嗎？ 不要每天都看兩個(gè)小時(shí) 電視就行了，對(duì)吧？

01:40

(Laughter)

（笑聲）

01:42

Anyway, the idea is we'll save bits of time here and there, add it up, we will finally get to everything we want to do. But after studying how successful people spend their time and looking at their schedules hour by hour, I think this idea has it completely backward. We don't build the lives we want by saving time. We build the lives we want, and then time saves itself.

總之，就是要在各處都省點(diǎn)時(shí)間， 加起來(lái)就有時(shí)間 做我們想做的事了。 但在我了解成功的人如何分配時(shí)間， 并看過(guò)了他們的時(shí)間表后， 我覺(jué)得這個(gè)想法是 完全本末倒置的。 我們不是通過(guò)節(jié)省時(shí)間來(lái) 打造我們想過(guò)的生活。 我們應(yīng)該先建立我們想要的生活， 時(shí)間就會(huì)自然而然節(jié)省出來(lái)。

02:08

Here's what I mean. I recently did a time diary project looking at 1,001 days in the lives of extremely busy women. They had demanding jobs, sometimes their own businesses, kids to care for, maybe parents to care for, community commitments -- busy, busy people. I had them keep track of their time for a week so I could add up how much they worked and slept, and I interviewed them about their strategies, for my book.

我來(lái)解釋一下。 我最近有個(gè)時(shí)間日記項(xiàng)目， 觀察最忙碌的女士生命中的1001天。 她們工作繁忙， 有時(shí)候是自己的生意， 有時(shí)候要照顧自己的孩子， 或者是照顧父母， 還有服務(wù)社區(qū)等等—— 都是一些很忙的人。 我讓她們記錄了一星期的行程， 計(jì)算她們工作和睡覺(jué)的時(shí)間， 為了我的書(shū)，我還采訪 了解了她們的常用策略。

02:31

One of the women whose time log I studied goes out on a Wednesday night for something. She comes home to find that her water heater has broken, and there is now water all over her basement. If you've ever had anything like this happen to you, you know it is a hugely damaging, frightening, sopping mess. So she's dealing with the immediate aftermath that night, next day she's got plumbers coming in, day after that, professional cleaning crew dealing with the ruined carpet. All this is being recorded on her time log. Winds up taking seven hours of her week. Seven hours. That's like finding an extra hour in the day.

其中一個(gè)被我研究過(guò)時(shí)間表的女士， 在一個(gè)周三晚上出去了一趟， 回家發(fā)現(xiàn)她的熱水器壞了， 地下室都被水淹了。 如果你也遇到過(guò)這種事兒的話(huà)， 你會(huì)知道眼前的景象 多么令人崩潰和沮喪。 于是那個(gè)晚上她立刻著手處理， 第二天她找了一個(gè)水管工， 第三天找了專(zhuān)業(yè)的清理人員 來(lái)處理?yè)p壞的地毯。 所有這些都算在了她的時(shí)間表內(nèi)。 總共花了她一周中的七個(gè)小時(shí)。 七個(gè)小時(shí)。 這就等于一周七天 每天都要擠出一個(gè)小時(shí)。

03:05

But I'm sure if you had asked her at the start of the week, "Could you find seven hours to train for a triathlon?" "Could you find seven hours to mentor seven worthy people?" I'm sure she would've said what most of us would've said, which is, "No -- can't you see how busy I am?" Yet when she had to find seven hours because there is water all over her basement, she found seven hours. And what this shows us is that time is highly elastic. We cannot make more time, but time will stretch to accommodate what we choose to put into it.

但是假如你在這一周 剛開(kāi)始時(shí)就問(wèn)她，“你能在這周抽出七個(gè)小時(shí) 來(lái)參加鐵人三項(xiàng)嗎？”， “你能在這周抽出七個(gè)小時(shí) 指導(dǎo)七個(gè)有潛力的人嗎？“ 我確定她會(huì)像大多數(shù)人一樣， 說(shuō)，”怎么可能，你看不出我有多忙嗎？“ 但是她最后不得不抽出七個(gè)小時(shí)， 因?yàn)樗牡叵率叶急凰土耍?她擠出了這七個(gè)小時(shí)。 這件事告訴我們：時(shí)間是有彈性的。 我們不能創(chuàng)造更多時(shí)間， 但是時(shí)間會(huì)自己調(diào)整去適應(yīng) 我們選擇去做的事情。

03:43

And so the key to time management is treating our priorities as the equivalent of that broken water heater. To get at this, I like to use language from one of the busiest people I ever interviewed. By busy, I mean she was running a small business with 12 people on the payroll, she had six children in her spare time. I was getting in touch with her to set up an interview on how she "had it all" -- that phrase. I remember it was a Thursday morning, and she was not available to speak with me. Of course, right?

所以時(shí)間管理的關(guān)鍵就是對(duì)待最重要的事情應(yīng)該像 對(duì)待那個(gè)壞了的熱水器一樣。 要做到這一點(diǎn)， 我要借用我采訪過(guò)最忙的人的話(huà)。 她經(jīng)營(yíng)著一個(gè)小企業(yè)， 請(qǐng)了十二名員工， 空余時(shí)間她還要照顧六個(gè)孩子。 我聯(lián)系上了她，想要采訪她關(guān)于 她是怎么做到“無(wú)所不能”的。 我記得那是一個(gè)星期四的早晨， 她沒(méi)時(shí)間和我說(shuō)話(huà)。 當(dāng)然了，她很忙。

04:13

But the reason she was unavailable to speak with me is that she was out for a hike, because it was a beautiful spring morning, and she wanted to go for a hike. So of course this makes me even more intrigued, and when I finally do catch up with her, she explains it like this. She says, "Listen Laura, everything I do, every minute I spend, is my choice." And rather than say, "I don't have time to do x, y or z," she'd say, "I don't do x, y or z because it's not a priority." "I don't have time," often means "It's not a priority." If you think about it, that's really more accurate language. I could tell you I don't have time to dust my blinds, but that's not true. If you offered to pay me $100,000 to dust my blinds, I would get to it pretty quickly.

但是她沒(méi)時(shí)間和我說(shuō)話(huà)的原因是，她去遠(yuǎn)足了。因?yàn)槟鞘谴杭疽粋€(gè)美麗的清晨， 所以她去遠(yuǎn)足了。 這樣的她讓我變得更感興趣了， 當(dāng)我最終聯(lián)系上她時(shí)， 她說(shuō)：“聽(tīng)我說(shuō)，勞拉， 我做的所有的事情， 我花的每分每秒，都是我的選擇。” 所以與其說(shuō)， ”我沒(méi)有時(shí)間做這個(gè)，這個(gè)，或者那個(gè)。” 她會(huì)說(shuō)：”我不做這些事情因?yàn)?這些不是我的首要任務(wù)?！?“我沒(méi)有時(shí)間”的意思通常是 ”那不是我的首要任務(wù)”。 其實(shí)你想想， 那的確是更準(zhǔn)確的說(shuō)法。 我可能會(huì)告訴你我沒(méi)有 時(shí)間清理百葉窗， 但那不是真的。 假如你愿意付我10萬(wàn)美金 讓我給百葉窗除塵， 我會(huì)馬上就去做。

05:00

(Laughter)

（笑聲）

05:01

Since that is not going to happen, I can acknowledge this is not a matter of lacking time; it's that I don't want to do it. Using this language reminds us that time is a choice. And granted, there may be horrible consequences for making different choices, I will give you that. But we are smart people, and certainly over the long run, we have the power to fill our lives with the things that deserve to be there.

既然那不可能發(fā)生， 我可以說(shuō)不是因?yàn)闀r(shí)間不夠， 而是我不想做。這么說(shuō)提醒了我們， 時(shí)間是一種選擇。 我會(huì)告訴你， 當(dāng)然，不同的選擇有時(shí)候會(huì) 帶來(lái)可怕的后果。 但是我們都是聰明人， 從長(zhǎng)遠(yuǎn)來(lái)看， 我們有能力去選擇一些值得做的事， 來(lái)填補(bǔ)我們生命中的時(shí)間。

05:26

So how do we do that? How do we treat our priorities as the equivalent of that broken water heater?

那么我們應(yīng)該怎么做呢？我們要如何像對(duì)待那個(gè) 壞了的熱水器一樣 對(duì)待我們的首要任務(wù)？

05:32

Well, first we need to figure out what they are. I want to give you two strategies for thinking about this. The first, on the professional side: I'm sure many people coming up to the end of the year are giving or getting annual performance reviews. You look back over your successes over the year, your "opportunities for growth." And this serves its purpose, but I find it's more effective to do this looking forward. So I want you to pretend it's the end of next year. You're giving yourself a performance review, and it has been an absolutely amazing year for you professionally. What three to five things did you do that made it so amazing? So you can write next year's performance review now.

首先，我們需要找出哪些事最重要。我想給你們分享兩個(gè)技巧。 第一個(gè)，從職業(yè)的角度來(lái)說(shuō)： 我相信許多人在年底的時(shí)候 會(huì)發(fā)出或者收到年度績(jī)效審查。 你回頭看看這一年的成功和 “成長(zhǎng)的機(jī)會(huì)”。 這的確起到了它的作用， 但是我發(fā)現(xiàn)往前看會(huì)更有效。 我想讓你們把這當(dāng)做下一年的年底。 你在給自己做年度績(jī)效審查， 在專(zhuān)業(yè)方面，這一年的表現(xiàn)非常出眾。 是哪三到五件事使 這一年變得如此出眾？ 你現(xiàn)在就可以寫(xiě)明年的績(jī)效審查。

06:15

And you can do this for your personal life, too. I'm sure many of you, like me, come December, get cards that contain these folded up sheets of colored paper, on which is written what is known as the family holiday letter.

你也可以在個(gè)人生活方面這么做。我相信你們?cè)S多人，包括我，在十二月， 都會(huì)收到這種夾著彩色紙的卡片。 上面寫(xiě)著“家庭假日信件”。

06:29

(Laughter)

（笑聲）

06:31

Bit of a wretched genre of literature, really, going on about how amazing everyone in the household is, or even more scintillating, how busy everyone in the household is. But these letters serve a purpose, which is that they tell your friends and family what you did in your personal life that mattered to you over the year. So this year's kind of done, but I want you to pretend it's the end of next year, and it has been an absolutely amazing year for you and the people you care about. What three to five things did you do that made it so amazing? So you can write next year's family holiday letter now. Don't send it.

聽(tīng)起來(lái)像是一個(gè)挺悲慘的文學(xué)題材，談?wù)摷依锩總€(gè)人有多了不起， 或者更精彩點(diǎn)， 家里每個(gè)人有多忙。 但是這些信有它們的用處， 它們告訴你的朋友和家人 你這一年里做了什么對(duì) 個(gè)人生活有意義的事。 那么今年快要結(jié)束了， 我想讓你假裝這是明年的年底， 對(duì)你和你在乎的人來(lái)說(shuō)， 這都是無(wú)與倫比的一年。 哪三到五件事讓你這一年 表現(xiàn)如此出色？ 其實(shí)你現(xiàn)在就可以寫(xiě) 明年的家庭假日信件了。 先不要發(fā)出去。

07:10

(Laughter)

（笑聲）

07:11

Please, don't send it. But you can write it. And now, between the performance review and the family holiday letter, we have a list of six to ten goals we can work on in the next year.

真的，不要發(fā)出去。但是你可以寫(xiě)。 現(xiàn)在，有了績(jī)效評(píng)估和寫(xiě)給家人的信， 我們就有了六到十個(gè) 明年可以努力的目標(biāo)。

07:22

And now we need to break these down into doable steps. So maybe you want to write a family history. First, you can read some other family histories, get a sense for the style. Then maybe think about the questions you want to ask your relatives, set up appointments to interview them. Or maybe you want to run a 5K. So you need to find a race and sign up, figure out a training plan, and dig those shoes out of the back of the closet. And then -- this is key -- we treat our priorities as the equivalent of that broken water heater, by putting them into our schedules first. We do this by thinking through our weeks before we are in them.

我們需要先把他們分成 可行的階段性任務(wù)?；蛟S你要寫(xiě)一個(gè)家族傳記。 首先，你可以讀讀別人的家族歷史， 了解一下大概的風(fēng)格。 然后可以想象你要問(wèn)親戚的問(wèn)題， 約定和他們見(jiàn)面談話(huà)的時(shí)間。 或者你想要參加一個(gè) 五千米的短程馬拉松。 你需要先找一個(gè)競(jìng)賽報(bào)名， 再做一個(gè)培訓(xùn)計(jì)劃， 從衣柜底下翻出你的運(yùn)動(dòng)鞋。 然后——這是關(guān)鍵—— 我們將我們的首要事件視為 那個(gè)壞掉的熱水器， 將它們優(yōu)先放入我們的日程表里。 我們要在事情發(fā)生的幾周前就先想好。

07:57

I find a really good time to do this is Friday afternoons. Friday afternoon is what an economist might call a "low opportunity cost" time. Most of us are not sitting there on Friday afternoons saying, "I am excited to make progress toward my personal and professional priorities right now."

我發(fā)現(xiàn)周五的下午最適合處理這事兒。 周五的下午是被經(jīng)濟(jì)學(xué)家稱(chēng)為 “低機(jī)會(huì)成本”時(shí)間。 我們大部分人不會(huì)在周五下午想著， “我要朝我的個(gè)人和 職業(yè)生涯的首要事件邁進(jìn)了， 所以很興奮。“

08:16

(Laughter)

（笑聲）

08:17

But we are willing to think about what those should be. So take a little bit of time Friday afternoon, make yourself a three-category priority list: career, relationships, self. Making a three-category list reminds us that there should be something in all three categories. Career, we think about; relationships, self -- not so much. But anyway, just a short list, two to three items in each. Then look out over the whole of the next week, and see where you can plan them in.

但是我們?cè)敢馊ハ肽切┦率鞘裁?。所以在周五下午花一點(diǎn)時(shí)間， 為自己做一個(gè)分成三類(lèi)的首要事件的列表： 事業(yè)，人際關(guān)系，個(gè)人。 這樣的三項(xiàng)分類(lèi)列表提醒了我們 每一個(gè)類(lèi)別都應(yīng)該有一些事。 事業(yè)，我們經(jīng)常考慮； 人際關(guān)系，個(gè)人—— 很少會(huì)想。 無(wú)論如何，只要一個(gè)短短的列表， 每個(gè)都包含兩到三件事。 它們會(huì)幫助我們看清下周， 如何在下周計(jì)劃這些事情。

08:49

Where you plan them in is up to you. I know this is going to be more complicated for some people than others. I mean, some people's lives are just harder than others. It is not going to be easy to find time to take that poetry class if you are caring for multiple children on your own. I get that. And I don't want to minimize anyone's struggle. But I do think that the numbers I am about to tell you are empowering.

你可以決定如何計(jì)劃。這可能對(duì)一些人來(lái)說(shuō)會(huì)比較困難一點(diǎn)。 我的意思是，有些人的 人生就是比較復(fù)雜。 如果你自己有好幾個(gè)要照顧的小孩， 想要找時(shí)間去參加詩(shī)歌班一定不容易。 我懂。 我不想輕視任何人的困難。 但是我覺(jué)得我接下來(lái)要說(shuō)的數(shù)字 是會(huì)改變你的想法的。

09:13

There are 168 hours in a week. Twenty-four times seven is 168 hours. That is a lot of time. If you are working a full-time job, so 40 hours a week, sleeping eight hours a night, so 56 hours a week -- that leaves 72 hours for other things. That is a lot of time. You say you're working 50 hours a week, maybe a main job and a side hustle. Well, that leaves 62 hours for other things. You say you're working 60 hours. Well, that leaves 52 hours for other things. You say you're working more than 60 hours. Well, are you sure?

我們每周都有168個(gè)小時(shí)。24乘以7是168個(gè)小時(shí)。 這是一段很長(zhǎng)時(shí)間。 假如你有一個(gè)全職的工作， 一周是40個(gè)小時(shí)， 每晚睡八個(gè)小時(shí)， 一周是56個(gè)小時(shí)， 我們有剩下72個(gè)小時(shí)來(lái)做其他事情。 這是一段很長(zhǎng)的時(shí)間。 假如你說(shuō)你每周工作50個(gè)小時(shí)， 比如一份全職和一份兼職。 這樣你還是有60小時(shí)去做其他的事情。 假如你說(shuō)你每周工作60個(gè)小時(shí)， 你還是有52個(gè)小時(shí)去做其他的事情。 你說(shuō)你每周工作超過(guò)60個(gè)小時(shí)， 你確定嗎？

09:54

(Laughter)

（笑聲）

09:56

There was once a study comparing people's estimated work weeks with time diaries. They found that people claiming 75-plus-hour work weeks were off by about 25 hours.

曾經(jīng)有一個(gè)研究對(duì)比了 人們估計(jì)的工作時(shí)間，和實(shí)際的工作日記。 他們發(fā)現(xiàn)那些表示 工作超過(guò)75小時(shí)的人， 有25小時(shí)的誤差。

10:05

(Laughter)

（笑聲）

10:07

You can guess in which direction, right? Anyway, in 168 hours a week, I think we can find time for what matters to you. If you want to spend more time with your kids, you want to study more for a test you're taking, you want to exercise for three hours and volunteer for two, you can. And that's even if you're working way more than full-time hours.

你可以猜到這個(gè)誤差 是多了還是少了吧？無(wú)論如何，在一周的168個(gè)小時(shí)里， 我覺(jué)得我們總可以找到時(shí)間 做我們想做的事。 如果你想花時(shí)間陪陪你的孩子， 或者準(zhǔn)備你即將到來(lái)的考試， 你想鍛煉兩三個(gè)小時(shí)或者 做兩個(gè)小時(shí)志愿者， 你都可以的。 即便你的工作時(shí)間遠(yuǎn)超過(guò)法定時(shí)間。

10:28

So we have plenty of time, which is great, because guess what? We don't even need that much time to do amazing things. But when most of us have bits of time, what do we do? Pull out the phone, right? Start deleting emails. Otherwise, we're puttering around the house or watching TV.

所以我們有很多時(shí)間，這很好。但是你知道嗎？ 我們根本不需要那么多時(shí)間 去完成一個(gè)大目標(biāo)。 但當(dāng)我們有一點(diǎn)空閑時(shí)間的時(shí)候， 我們會(huì)做什么？ 拿出手機(jī)，是吧？ 開(kāi)始刪除郵件。 或者在家里閑逛， 看電視。

10:47

But small moments can have great power. You can use your bits of time for bits of joy. Maybe it's choosing to read something wonderful on the bus on the way to work. I know when I had a job that required two bus rides and a subway ride every morning, I used to go to the library on weekends to get stuff to read. It made the whole experience almost, almost, enjoyable. Breaks at work can be used for meditating or praying. If family dinner is out because of your crazy work schedule, maybe family breakfast could be a good substitute.

但是每個(gè)不起眼的時(shí)刻都潛力無(wú)限。你可以用零星的時(shí)間， 來(lái)獲得零星的快樂(lè)。 比如說(shuō)在去上班的公車(chē)上 讀一些精彩的東西。 當(dāng)我以前的工作需要我 每天早上乘兩趟公車(chē) 和一趟地鐵的時(shí)候， 我周末會(huì)去圖書(shū)館找東西來(lái)讀。 這幾乎，幾乎讓我的生活更豐富了。 工作間隙的休息時(shí)間可以 用來(lái)冥想或者禱告。 如果你因?yàn)楣ぷ髅?而不能吃家庭晚餐， 試一下家庭早餐。

11:22

It's about looking at the whole of one's time and seeing where the good stuff can go. I truly believe this. There is time. Even if we are busy, we have time for what matters. And when we focus on what matters, we can build the lives we want in the time we've got.

這就是看著一個(gè)人所有的時(shí)間，然后找到什么時(shí)候可以做想做的事。 我真的相信， 我們都有充分的時(shí)間。 就算我們很忙， 我們?nèi)匀挥袝r(shí)間去做重要的事。 當(dāng)我們關(guān)注在重要的事上時(shí)， 我們可以用所擁有的時(shí)間 創(chuàng)造我們想要的生活。

11:47

Thank you.

謝謝。

11:48

(Applause)

（鼓掌）