7 Habits that Save Me 3+ Hours a Day
发布时间 2023-03-10 14:00:21 来源
中英文字稿 
Hey friends, welcome back to the channel. As you guys know, I'm absolutely obsessed with trying to save time in any ways that I can, because time is really our most valuable non-renewable resource. We can always make more money, but we can never make more time. And so in this video, I want to talk through seven habits that I try my best to do every day, and that save me around three hours every single day.
大家好，欢迎回到我的频道。如你们所知，我非常热衷于寻找各种节省时间的方法，因为时间是我们最宝贵且不可再生的资源。我们可以赚取更多的钱，但无法制造更多的时间。所以在这个视频中，我想和大家分享七个我每天尽量坚持的习惯，这些习惯每天大约能帮我节省三个小时。
Coming in at number seven, we have a habit that saves me around 10 minutes a day, and that is the Capture Habit. Now this is a strategy from David Allen's book Getting Things Done, which is the Bible of Productivity that first came out in 2003. And the idea is that anytime you have a thought, or you remember something that you need to do, instead of doing it there and then, you make it a point to immediately capture it, and offload it to some other sort of system, so that your brain is not having to think about it.
排在第七的一种习惯每天能帮我节省大约10分钟时间，这就是“捕捉习惯”。这是一种来源于大卫·艾伦的书《搞定》（这本书是2003年首次出版的效率圣经）中的策略。其核心理念是，每当你有了一个想法，或是想起某件需要做的事情时，不要立刻去做，而是要马上把它记录下来，然后转移到某种系统中，这样你的大脑就不用一直记挂着它。
So for example, if I'm in the middle of doing some work, and I think, oh, I need to call my grandma, then what I'll do is that I'll either write it down on a piece of paper directly in front of me, so I know I've got it captured. Or more likely, I'd put it straight into the app Things, which I use on my Mac. It saves a lot of time, and it also saves a lot of headspace, because A, you're not distracting yourself trying to go somewhere else and write down the thing. You're also not wasting time trying to remember what you think you've forgotten. The only problem is, I can't remember what I've forgotten.
例如，当我正在忙着工作时，突然想到要打电话给奶奶，我通常会直接把这个想法写在我面前的纸上，这样就可以确定记下来了。更可能的是，我会直接把它输入我在Mac上使用的应用程序Things中。这样做既省时，又能节省脑力。因为A：你不会因为试图去别的地方记下事情而分散注意力；B：也不会浪费时间去想可能已经忘记的事情。唯一的问题是，我想不起自己忘记了什么。
And then when you have moments of spare time, you can just look at your to-do list and think, oh, cool, these are the things I've already captured, and these are the things that I want to do. And you can use any kind of app for this, you can use pen and paper, you can use post-it notes, you can use things to do this, notion, whatever you want, whatever app works for you, Apple reminders, Apple notes, whatever the thing might be. It really doesn't matter as long as you have a centralized place where you can capture your thoughts, and capture your ideas, and then not have to worry too much about it and waste time having to think about it.
然后，当你有空闲时间时，你可以看一下你的待办事项清单，心想，哦，太好了，这是我已经记录下来的事情，也是我想要做的事情。你可以使用任何一种工具来实现这个目标，比如应用程序、纸笔、便利贴、Notion、Apple提醒事项、Apple Notes等，任你选择。只要你有一个集中存放你的想法和创意的地方就行，这样你就不用太费心去思考它们，也不必浪费时间去担心。
Alright, coming in at number six, we have a habit that saves me around 15 minutes every day, and that is what I call the daily adventure. And this habit is basically where every single morning, I ask myself, when I sit down to work, what is today's adventure going to be? Now, this habit serves two purposes. The main purpose that saves time is that it encourages me to think about what is my most important task for the day. In the book, make time, for example, where I first got this many years ago when I read the book, they call it the daily highlight, where you just ask yourself, what's the most important thing I need to do today?
好的，排在第六位的，是一个每天能帮我节省大约15分钟的习惯，我称之为“日常冒险”。这个习惯其实就是，每天早上当我开始工作时，问自己：“今天的冒险是什么？”这个习惯有两个目的。第一个也是节省时间的主要目的，是促使我思考当天最重要的任务是什么。在《制造时间》这本书中，我第一次接触到这个概念。多年前我读到这本书时，他们称之为“每日亮点”，意思就是问问自己：“今天我需要做的最重要的事情是什么？”
And even if that's the only one thing that you do for the day, as long as you're doing this for 365 days, you're really winning, and you're saving tons and tons of time and effort, and also moving towards your goals over the course of a year. The second main benefit of this is that, ideally, the most important thing that you would do would be the first thing that you do that day when you have a little bit of spare time, so it removes that kind of cognitive burden of having to think about, what was that thing I need to do again?
即使这一天你只做了这一件事情，但如果你坚持每天都这样做，一年下来，你就已经成功了，并且节省了大量的时间和精力，同时也在朝着自己的目标迈进。这样做的第二个主要好处是，理想情况下，你会在每天有一点空闲时间的时候，首先去做最重要的事情，这样就不再需要费心去想：我今天要做的那件事是什么来着？
And the third benefit, and the reason why I call it a daily adventure these days, rather than a daily highlight, is because thinking about it as an adventure just makes it seem a little bit more fun. The single biggest productivity hack of all time is finding a way to enjoy what you're doing and finding a way to generate energy from that thing that you're doing. So let's say I've got this at a PowerPoint presentation that I need to finish, that's like super important. I could think of it as my most important task, or I could think of it as today's adventure.
第三个好处，也是我最近把它称为"每日冒险"而不是"每日亮点"的原因，是因为把它当作冒险会让事情变得更有趣。而有史以来最大的生产力秘诀就是找到一种方法去享受你正在做的事情，并从中获得能量。比如说，我需要完成一个非常重要的PowerPoint演示。我可以把它看作是我今天最重要的任务，也可以看作是今天的冒险。
Maybe I'd have Harry Potter music in the background while I'm doing the thing to make it feel more fun. Maybe I'd go out to a coffee shop, or maybe I'd sit on a park bench nearby if it's sunny outside. Like there are different things that I can do to approach this activity that I have to do, with a little bit more enjoyment, a little bit more energy, a little bit more like an adventure.
也许在做这件事情的时候，我会放一些《哈利·波特》的音乐来让它变得更有趣。也许我会去咖啡店，或者如果外面阳光明媚，我可能会坐在附近的公园长椅上。总之，有很多不同的方法可以让我用更愉快、更有活力、更像冒险的心态来完成这项任务。
Alright, coming in at number five, we have another habit that saves me around 15 minutes a day, and that's what I call the rainbow calendar. And basically, the idea behind the rainbow calendar is that, ideally, every morning, I want to be planning out my calendar for the rest of the day. And I like to color code things so it feels as if it's a rainbow that doesn't have too many gaps in it.
好的，排在第五位的是另一个每天帮我节省大约15分钟的习惯，我称之为“彩虹日历”。这个方法的基本想法是，每天早上，我会为当天剩下的时间规划我的日程。我喜欢用不同的颜色标记事情，这样看起来就像一条没有太多空隙的彩虹。
Because the problem with gaps in the calendar is that, at least for me, I find that the sort of person I am, when I have a gap in my calendar, and I don't know what I intend to do in that time, I inevitably spend that time doing something non-intentional, like randomly scrolling Instagram or TikTok. And generally, it's not me living my best life when I'm randomly scrolling Instagram and TikTok. For the record, I have nothing against using social media. I'm a professional social media user myself. But what I want for myself is that the time I'm spending on YouTube or social media, or whatever, is time that I intend to be spending on YouTube or social media, or whatever, not time that I've accidentally found myself spending on it, because I didn't have a default activity that I wanted to do in that time instead.
因为，至少对我而言，日历上的空白时间会成为一个问题，我发现自己是这样的人：当我在日历上有个时间空档，而不知道那段时间要做什么时，我往往会不自觉地做一些没有计划的事情，比如随意地刷Instagram或TikTok。而通常，当我随意刷Instagram和TikTok时，并不能让我活出自己理想的状态。需要说明的是，我并不反对使用社交媒体，我自己也是一个专业的社交媒体用户。但我对自己的期望是，当我花时间在YouTube或社交媒体上时，这应该是我有意安排的，而不是因为不知道该做什么而不小心花上去的时间。
So, for example, in my calendar, I literally have a block every day for breakfast, a block for work, a block for lunch, a block for a little break, sometimes a block for going to the walk to get coffee. Sometimes I have a block where I'm like, okay, I'll just do whatever in that block. But then I'm intending that that block is just for me to do whatever. I've actually tried this. I've run this experiment a few times, where I've not time-blocked stuff in the daytime. And I've found that inevitably it's approached like 12 o'clock, and I'm like, oh, you know, I don't have anything to do right now, and then I'll just end up scrolling Instagram. The more this becomes a habit, and the more you follow your own intentions, at least for me, I find that it saves me quite a lot of time, i.e. around 15 minutes a day.
在我的日历中，比如，我每天都会特意安排一个时间段来吃早餐，一个时间段来工作，一个时间段来吃午餐，还有一个小休息的时间段。有时候，我还会安排一个外出买咖啡的时间段。有时，我会留一个时间段给自己随意安排，但实际上我是有意让这个时间段供自己自由支配的。我确实尝试过这样的安排，并进行过几次实验：不在白天进行时间分块。结果发现，不可避免地，到了12点左右，我常常无所事事，然后就会开始刷Instagram。随着这种习惯的养成，并且越来越遵循自己的计划，我发现这样能为我节省不少时间，大约每天节省15分钟。
All right, coming in at number four is a habit that saves me around 20 minutes each day, and that is what I call the five-minute rule. Now, the five-minute rule has two components. The first one is that if I'm struggling to do something, I can just get started for five minutes. So, for example, filming this video, I was procrastinating a little bit from filming this video, but then I thought, you know what, five-minute rule, I'm just going to film the video for five minutes, and then I can stop if I want to. But that's how we beat procrastination, because the hardest part is getting started. It's like when you're pushing a trolley in the supermarket. It's a bit of a push to get started, but once a trolley's moving, it just kind of carries on moving. And now, I don't know, we're 12 minutes into filming this video, or however long it's been. I'm enjoying it now. It's not a thing that I need to procrastinate from.
好的，排在第四位的是一个每天节省我大约20分钟的习惯，我称之为“五分钟法则”。这个法则有两个部分。第一部分是，如果我在做某件事情时感到困难，我就可以先开始做五分钟。例如，拍摄这个视频的时候，我有点拖延，但后来我想，采用五分钟法则，我就先拍五分钟，想停下来就停下来。这就是我们战胜拖延的方法，因为最困难的部分就是开始。就像在超市推购物车，起步时需要用点力，但一旦购物车动起来，就会继续向前滚。现在，我不知道已经拍了多久，可能有12分钟吧。我开始享受这个过程了，已经不再需要为此拖延。
But the second aspect of the five-minute rule is that five minutes is way better than nothing. Now, especially when you organize your life with your calendar, it's very easy to let on the hour be the only legit time that you can start something. Like, oh, it's 11, 48 right now. I couldn't possibly do anything for 12 minutes until 12, so I'm just gonna wait until 12, and then I'll do my next thing. When I'm thinking in that kind of mindset, I'm wasting a lot of time doing things unintentionally in those 12 minutes. Whereas I find with a five-minute rule, I tell myself, oh, it's 12.48, okay, that's two lots of five minutes. I could spend 10 minutes working on something interesting. That could be checking through my emails.
但五分钟原则的第二个方面是，五分钟总比什么都不做好得多。尤其是当你用日历来安排生活时，很容易变成只有在整点才能开始做事情。比如，现在是11点48分，我不可能在接下来的12分钟里做任何事情，所以我就等到12点再开始做下一件事情。如果我以这样的思维方式去看待时间，我就在那12分钟里无意中浪费了很多时间。而当我使用五分钟原则时，我告诉自己，哦，现在是12点48分，好，那就是两个五分钟，我可以用这10分钟来做一些有趣的事情，比如查看我的邮件。
It could be replying to some friends on WhatsApp. It could be making a little bit of progress on my book. It could even be drafting a video. Like, there was a five-minute blog this morning where I drafted a whole new video that I'm gonna do next. And people often ask me, you know, how did you manage to make videos while you were working full-time? All that stuff for the first three years of this YouTube channel. And really, a big chunk of it was the five-minute rule. When I would have five minutes in between seeing patients, waiting for some blood test results to arrive, waiting for the tea to brew if I'm making tea for the nurses, I would generally get out a piece of paper and then start like drafting out a video in that time.
这段话翻译成中文是：
“可能是回复一些朋友的WhatsApp信息，也可能是我的书有了一点进展，甚至还可能是拟定一个视频的草稿。比如，今天早上花了五分钟的博客时间，我就起草了一个全新的视频，我接下来打算拍这个视频。人们经常问我，你是怎么在全职工作时还能制作视频的，尤其是在这个YouTube频道的头三年。实际上，这很大一部分要归功于 ‘五分钟法则’。当我在看病人期间有五分钟的空闲时间、等待血检结果、或者泡茶给护士时，我通常会拿出一张纸，然后在这段时间内开始起草视频。”
And so using the five-minute rule in this way saves me around, I'd say 20 minutes, maybe even more, time every single day. Just a quick break from the video to tell you about our sponsor, which is very excitingly Hule. Now, I've been a paying customer of Hule since way back in 2017. I started eating Hule in my fifth year of medical school because I was finding that with my going to placements and trying to study for exams and building the YouTube channel and running my business, there were lots of times where I just didn't really have time to have a proper meal.
通过这种方式使用五分钟规则，每天大约能为我节省20分钟，甚至可能更多时间。现在我们暂时从视频中抽身，来说一下我们的赞助商，那就是令人兴奋的Huel。我从2017年起就一直是Huel的付费客户。在医学院第五年时，我开始食用Huel，因为我发现自己在去实习、准备考试、建设YouTube频道和经营生意时，常常没有时间好好吃一顿饭。
And so since I started Hule, instead of defaulting to some kind of unhealthy takeout, I would often find myself thinking, you know what, let me just take some Hule, I'd blend the powder up with some water or with some milk and it would be a fantastic replacement for breakfast or for lunch. These days, my favorite product from Hule is the black edition. And the reason I love the black edition is A, because it tastes really nice. They've got a salted caramel flavor, which is sick. And also because it's got an incredible 40 grams of protein for a 400 calorie serving. And so with my latest health goals, I've been working with a fitness coach to try and get hench. It's super handy to be able to eat Hule as a breakfast option. And it's healthy, it's vegan, it's got a bunch of really good micronutrients in it as well.
自从我开始使用Hule之后，我常常会选择它，而不是随便找些不健康的外卖。我会把Hule的粉末和水或牛奶混合，作为早餐或午餐的绝佳替代品。最近，我最喜欢的是Hule的黑版，因为它味道非常好，尤其是咸焦糖的口味，非常美味。而且，每400卡路里就含有惊人的40克蛋白质。为了实现我的最新健康目标，我一直在和健身教练一起努力锻炼，要增加肌肉的话，吃Hule作为早餐选择非常方便。它健康、是素食的，还有很多很好的微量营养素。
Also, Hule is very reasonably priced. Like a meal with 400 calories comes out to about £1.68 per meal, which is super cheap compared to what the alternative would be if you were like me and ordering takeout instead, for example. Anyway, if you like the idea of getting these cheap and healthy and nutritionally complete meals in your diet, then click the link in the video description and then you can order your first delivery of Hule. And alongside that, they will send you a free Hule T-shirt, which are genuinely quite good, and also a free Shake Road type bottle thingy. So that if you don't have a blender, you don't need a blender, you get free stuff along with your delivery of Hule. So thank you so much Hule for sponsoring this video.
此外，Hule 的定价非常合理。比如，一份400卡路里的餐食价格大约是每餐£1.68，相比于如果你像我这样，经常点外卖来说，这真的超级便宜。总之，如果你想在饮食中加入这些便宜、健康且营养全面的餐食，那么请点击视频描述中的链接，然后你就可以订购你的第一份Hule配送了。此外，他们还会赠送你一件免费的Hule T恤，质量真的很好，还有一个免费的摇摇杯。所以即使你没有搅拌机也没关系，因为你在收货时会获得这些免费的东西。非常感谢Hule对本视频的赞助。
Alright, coming in at number three, we have a habit or a system rather that saves me at least 30 minutes every day. And that's what I call the focus phone. Now phones are an absolutely incredible device, incredible invention. But they're an absolute time sync when it comes to distracting us from the things that we actually want to do. Most of us do not intentionally spend a lot of time on our phone, we find ourselves spending time on our phone. So there are three things in particular that I do to help me focus more and waste less time on my phone.
好的，排在第三位的是一个让我每天至少节省30分钟的习惯或系统。我称之为“专注手机”。现在手机是非常了不起的设备，发明得很神奇。但它们在分散我们注意力，让我们无法专注于真正想做的事情上，是个耗费时间的绝对黑洞。大多数人并不是有意花很多时间在手机上的，而是无意中耗费了很多时间。所以，我特别做了三件事来帮助我更专注，减少在手机上浪费的时间。
The first one is that my phone is almost always on some kind of focus mode. Now this happens automatically because I actually time lock everything in my calendar. And so right now my phone is in work mode, which means I'm not going to see any notifications, except my girlfriend, my mom, my brother, and my sister-in-law. Those are the only four people whose notifications come through while my phone is in any kind of focus mode. And that means that when I want to open WhatsApp group chats, I'm doing it intentionally on my own time, rather than on someone else's time.
第一个原因是我的手机几乎总是处于某种专注模式。现在这个过程是自动的，因为我在日历中设定了时间锁。目前，我的手机处于工作模式，这意味着我不会收到任何通知，除了来自我的女朋友、妈妈、弟弟和嫂子的通知。只有这四个人的通知可以在任何专注模式下通过。这也意味着，当我想查看 WhatsApp 群聊时，我会在我自己的时间里有意地去打开，而不是在别人的时间里。
Secondly, what I do is I always keep my phone face down. There is something about having a phone face up in front of you that is just like a recipe for disaster and a recipe for distraction. And there's something about the phone being face down that makes it seem a lot less threatening and a lot less inviting as a device. And the third strategy that I find helpful is that when I have periods where I'm spending too much time on social media, I install a quick app called OneSec. But essentially what OneSec does is that anytime you open Instagram or TikTok or YouTube and you can decide what apps it is, it opens up with this thing and it makes you take a breath and then breath out again.
其次，我的做法是总把手机屏幕朝下放。把手机屏幕朝上放在面前，总是容易让人分心。而把手机屏幕朝下放置，感觉就不那么具有威胁性，也不那么吸引人。还有第三个我觉得很有用的策略是，当我发觉自己在社交媒体上花费太多时间时，我会安装一个叫做OneSec的小应用。这个应用的主要功能是，每当你打开Instagram、TikTok或YouTube时（你可以自己设定哪些应用），它会要求你先深呼吸一口气再呼出。
And then it says, Hey, would you like to go on Kindle or Audible in that time instead because you can set what kind of more intentional apps you want in that time? And usually by the time I've taken a few seconds to take a breath and breathe out again and ask myself, do I really want to be going on Instagram right now? The answer is hell no and then I close Instagram. Now I like this app so much that I reached out to the guy who made it on Twitter and he's very kindly created like a free trial link just for us lot. So that'll be linked down below if you want to check it out.
接着，它会问我，嘿，你想在这段时间里使用 Kindle 或 Audible 吗？因为你可以设置在这段时间里使用更有意义的应用程序。通常，在我花几秒钟深呼吸并问自己，我现在真的想上 Instagram 吗？我的答案是：当然不想，然后我就关闭了 Instagram。我非常喜欢这个应用程序，以至于我在 Twitter 上联系了它的开发者，他非常好心地为我们提供了一个免费试用链接。如果你感兴趣，可以在下面找到链接。
All right, coming in at habit number two is another habit that saves me at least 30 minutes every day, sometimes 60 minutes, sometimes longer than that. And that is the alarm clock. And basically the idea here is using a physical alarm clock as my bedtime alarm clock rather than my phone. Now I've been on and off with this habit for the last several years but I find that whenever I don't use a physical alarm clock and I think, oh, it's fine, my phone is my alarm, it's way easier than a physical alarm clock and I have my phone charging on my bedside.
好的，接下来要说的第二个习惯是另一个让我每天至少节省30分钟，有时甚至60分钟或更长时间的习惯。那就是使用闹钟。具体来说，我用实体闹钟作为我的就寝闹钟，而不是用手机。过去几年里，这个习惯我时断时续，但我发现每当我不使用实体闹钟而觉得用手机就可以的时候，结果往往没那么好。手机虽然用起来更方便，而且就在我床边充电，但效果远不如实体闹钟。
Inevitably, I waste at least half an hour, sometimes an hour, sometimes even two or three hours before I sleep and then even when I wake up in the morning, it's too easy A to snooze the alarm, B to cancel the alarm and C to then just lie in bed and just go on my phone for a bit, especially if I don't have anything that morning.
不可避免地，我在睡觉前总会浪费至少半小时，有时一个小时，有时甚至两三个小时。而早上醒来时，也很容易 A 按掉闹钟继续睡，B 取消闹钟，C 然后躺在床上玩手机，尤其是当我早上没什么事情的时候。
And now we have habit number one, which saves me at least 60 minutes every day, sometimes more, and that is a simple rule that I am not allowed to watch TV unless it's with friends. This is a very controversial thing. I know some people are like, feel borderline religious about, oh my god, I need to have my two hours of watching Netflix every night because if I don't, then it's really bad for my health and all this. I call BS to most of that kind of stuff.
现在我们来谈谈第一个习惯，这个习惯每天至少为我节省60分钟，有时甚至更多。这是一个简单的规则：我不允许自己一个人看电视，除非跟朋友一起看。这是一个很有争议的事情。我知道有些人对于每天晚上必须看两个小时Netflix几乎像宗教信仰一样，觉得如果不这样做，对健康会有很大影响。而我认为，大多数这种说法都是无稽之谈。
I used to watch so much TV when I was younger, I used to watch quite a lot of TV at university and then one day I realized, hang on, I'm wasting like so much time watching TV, I think the average American watches somewhere between one and four hours every day of TV. For me, it was about an hour a day on average. And I realized that, you know, when I was on my deathbed, I probably wouldn't regret not having watched more TV.
当我年轻的时候，我曾经看很多电视。在大学期间，我也看了不少电视。然后有一天，我意识到自己浪费了很多时间在看电视上。我想普通美国人每天看电视的时间大约在一到四个小时之间。而对我来说，平均每天大约看一个小时。我渐渐明白，当我躺在病床上的时候，可能不会后悔没有多看一些电视。
And so I tried this, I tried making this rule for myself when I was at university, no TV unless it's with friends. So when Game of Thrones would come out, we'd do a sick Game of Thrones night, we'll invite people over, it would be super fun, and that would turn into a social experience. But it meant that I wasn't spending every evening after lectures, catching up on Grey's Anatomy or the Vampire Diaries or the office or watching reruns of friends or whatever.
所以我尝试给自己定了一个规矩，我在大学时试过这个：不看电视，除非是和朋友一起。所以当《权力的游戏》播出时，我们就会搞一个很棒的《权力的游戏》之夜，邀请朋友们过来，非常有趣，这样就变成了一种社交活动。但这也意味着我不再每天下课后的晚上都花时间追《实习医生格蕾》或《吸血鬼日记》或《办公室》或者重看《老友记》等等。
And that freed up so much time in my life at university to build my business, to build my YouTube channel. I almost never watched TV when I was working as a doctor as well. I would do YouTube stuff in the evenings. And all of that was way more fulfilling and way more intentional than sitting down and trying to watch TV, for example.
在大学时，这让我腾出了大量时间来发展我的生意和 YouTube 频道。当我做医生时，我几乎从不看电视而是晚上做 YouTube 的事情。相比于坐下来试着看电视，这些活动让我觉得更有意义、更有目标。
Now, I know this is controversial, I know some people want to cancel me for promoting toxic productivity and hustle culture and all that kind of stuff. All I'm saying is, try cutting out TV from your life for like a month and see if you miss it. And if you really miss it, if you really can't live without it, if it's really you living your best life by watching more TV on your own, sitting on your computer and watching Netflix, by all means, you're living your best life and you're living intentionally.
现在，我知道这话可能会引起争议，我知道有些人可能会因为我提倡有害的高效文化和拼搏精神而想要取消我。我只是想说，试着把电视从你的生活中暂时去掉一个月，看看你是否会想念它。如果你真的非常想念它，真的无法离开它，如果你觉得坐在电脑前看Netflix才是你理想的生活，那么完全没问题，你这就是在认真生活。
But if in my case, I realized, hang on. I'm actually not proud of that time I spent watching TV. I'd rather go for a walk in nature, rather go for a run, rather go to the gym. So overall, these seven habits save me at least three hours every single day. I hope you found at least some of them helpful and you might try and incorporate them into your life.
但是我意识到，在我的情况下，我并不为自己那段看电视的时间感到自豪。我宁愿去大自然中散步，或者去跑步、去健身房。所以，总的来说，这七个习惯每天至少为我节省了三个小时。希望你能从中找到一些有用的习惯，并尝试将它们融入你的生活。
And if you're interested in more tips related to productivity, you might like to check out this video over here, which is 12 cheap purchases i.e. under about $20 that have genuinely been able to boost my productivity. So that's the video over there. Thank you so much for watching and I'll see you later. Bye-bye.
如果你对提高生产力的更多技巧感兴趣，你可能会想看一下这段视频。视频内容是关于12种价格在20美元以下、真正能提升我工作效率的小物件。所以就请移步到那边看看视频吧。非常感谢你的观看，我们下次再见。再见！