How to Make 2024 The Best Year of Your Life - YouTube

Hey friends, welcome back to the channel. So what does it mean to make a given you the best year of your life? And I think it's kind of three things. Firstly, it's that we are making progress towards the things that truly matter to us. Secondly, that our life is broadly in balance. So we're not screwing up one area of our life for the sake of another. And thirdly, that we are while working towards the things that matter to us, we are managing to enjoy ourselves and kind of enjoying every day when it's own merit, rather than purely seeing it as a means to an end.

嘿朋友们，欢迎回到频道。那么，什么是让你生活成为最好一年的意思呢？我认为它包括三个方面。首先，我们正朝着真正重要的事情取得进展。其次，我们的生活在整体上是平衡的。所以我们没有为了其他领域而破坏我们生活中的某个方面。第三，当我们为重要的事情努力时，我们设法享受自己，欣赏每一天的独特价值，而不仅仅将其视为达到目的的手段。

And so in this video, I wanna go over three of my favorite methods. These are really simple methods. You can apply them whenever, whether it's at the start of the year or the middle of the year, or the end of the year, like literally whenever. And it will help you move more towards making sure that this coming year is the actual best year of your life in terms of meaningfulness and balance and enjoyability as well.

所以在这个视频中，我想要分享我最喜欢的三种方法。这些方法非常简单，你可以随时应用它们，无论是年初、年中还是年末，真的是任何时候都可以。这些方法将帮助你更加朝着确保这一年成为你生活中最有意义、平衡和愉悦的一年的方向前进。

All right, so method number one is a really simple reflection exercise called the wheel of life. And the idea here is that we wanna split up life into a bunch of different components. And then we rate our satisfaction with those different areas of life. And so if you wanna do this exercise, you can do it on a piece of paper or you can do it on your phone. I think a piece of paper is nice. Start by drawing a little circle, that is your wheel. And then you wanna split it up into three segments. And those three segments are for your work, for your health and for your relationships. So now you have a wheel with three thirds. Now you wanna split up each of the thirds into three segments each. So at this point, you've got to wheel with nine segments. If you don't wanna do it on paper, you don't have to do it on paper. You can just literally write down these different categories that I'm about to give you.

好的，方法一是一个非常简单的反思练习，称为生活之轮。这个想法是我们想把生活分成许多不同的组成部分。然后我们评估自己对这些不同生活领域的满意度。如果你想进行这个练习，你可以在纸上或手机上做。我认为用纸比较好。首先在纸上画一个小圆圈，那就是你的生活之轮。然后你想将它分成三个部分。这三个部分是关于你的工作，你的健康和你的人际关系。现在你有了一个有三分之一的轮子。现在你想将每个三分之一再分成三个部分。这样，你就得到了一个分成九个部分的轮子。如果你不想在纸上做，你也可以不用纸。你只需要把我即将给你的这些不同类别写下来就可以了。

And so those categories are within health. We have three things and that is body, mind and soul, or you can call it physical health, mental health, spiritual health. I kind of like body, mind and soul because it sounds more cute. Under relationships, we've got romance, family and friends. And then under work, we have mission, money and growth. And you can call mission in your career or job, but whatever you wanna call it, but that's kind of the main thing that you were doing for work.

所以这些类别都属于健康范畴。我们有三个方面，分别是身体、心智和灵魂，也可以称之为身体健康、心理健康和灵性健康。我更喜欢称之为身体、心智和灵魂，因为这样听起来更可爱。在人际关系方面，我们有浪漫、家庭和朋友。而在工作方面，我们有使命、金钱和成长。你可以称之为职业或者工作的使命，但无论你想怎么称呼，这大致上就是你工作中主要做的事情。

Okay, so at this point, we've split up life into these nine different components. And the job now is that we wanna rate on a scale from zero to 10, how aligned we feel in each of these different areas of our life. And by aligned, I mean, my actions into here and now are consistent with where I think I would like to be. You can sort of think of this as how satisfied am I with this area of life? I prefer to think of it as alignment rather than satisfaction because like, I don't know, you might be a three out of 10 in terms of satisfaction with money because you're not yet a millionaire in passive income or whatever the thing might be. But you might be a 10 out of 10 in alignment because you are taking the actions necessary to get to where you want to be.

好的，现在我们将生活分为了九个不同的组成部分。现在的目标是，我们想要在每个生活领域从零到十之间，评估自己在这些方面感到多么协调。所谓协调，是指我的行动是否与我希望达到的目标一致。你可以把它看作是我对这个生活领域的满意程度。我更倾向于将其看作是协调而不是满意，因为你可能对金钱方面的满意度只有三分，因为你还没有成为百万富翁或者拥有持续收入，或者其他一些原因。但是你可能在协调方面是满分十分，因为你正在采取必要的行动来达到自己的目标。

And so with this little diagram on screen, I would encourage you to pause the video now, genuinely please pause the video and just think about what would your rating out of 10 be for each of these different areas of life. And I guarantee that if you just pause this video and think about it, you will come up with some interesting insights into your life. And this is genuinely a good use of your time while you're watching YouTube right now. Just pause the video and really think about this.

所以，通过这个小屏幕上的图表，我鼓励你现在暂停视频，请真诚地暂停视频，思考一下在生活的每个不同方面，你会给出多少分的评价。我保证，如果你只是暂停这个视频并思考一下，你会对自己的生活有一些有趣的见解。而且这真正是你在观看YouTube的时候很好的利用时间。只要暂停视频，真正地思考一下。

Now these are the ratings that I gave myself when I did this exercise a few days ago. And the cool thing is that if you were doing this on pen and paper, then you can shade in the little wheel of life based on what your numbers are. So if you got a 10 out of 10, you would fully shade in that particular segment of the wheel. If you got a five, you would half shade it and you get the idea and you end up with this sort of FIFA-esque radar chart of like these different aspects of your life, which I think is pretty cool.

现在这是几天前我做这个练习时给自己的评分。而有趣的是，如果你是用纸和笔来进行这个练习的话，你可以根据你的分数对生活之轮进行阴影处理。如果你得到了10分中的10分，你将完全阴影填满该部分。如果你得到了5分，你将对其进行一半的阴影处理，你可以思考一下，并最终得到这种类似于FIFA一样的雷达图，它展示了你生活中的不同方面，我觉得挺酷的。

Now once you've done that, we are gonna add one final category which I don't put as part of the wheel. I sort of put it off to the side or underneath the wheel if I'm doing it on pen and paper. And that is the category for joy. How aligned do you feel with your actions in the here and now compared to where you wanna be in terms of the amount of joy you are experiencing in your life? And for me right now, that is probably a six out of 10.

现在一旦你完成这个步骤，我们将会添加一个最后的分类，我并不把它放在轮子的一部分。我会把它放在轮子的旁边或下面，如果我是用纸和笔来做的话。这个分类是为了描述快乐。就你在此时此刻的行动与你想要的生活中所体验到的快乐数量之间的一致性而言，你感觉有多少相符？对我而言，此刻可能是十分之六的程度。

Now this is great because the whole point is to help make this next year the best year of our life. And so in theory, if we were able to get to a point where we were let's say 10 out of 10 across all these different areas, that would mean that we are doing the things that are most meaningful to us and actually making progress towards them and we're also in balance with all the different areas of our life because broadly these 10 roughly cover pretty much every area of life. And hopefully we are also enjoying the journey along the way especially if we have a 10 out of 10 on the joy front too. So this is pretty cool, right? It means we have now created a clear sense of where we are right now and then we can get a sense of where we would like to be in terms of where we would like these numbers to go and whenever you have a sense of where you are now and where you want to be, that is what creates what we call goals and part of making this year the best year of your life is to be able to then make progress towards those goals.

现在，这非常棒，因为整个目标就是帮助我们使来年成为我们生活中最好的一年。理论上说，如果我们能够在所有这些不同领域达到一个10分中的10分，那就意味着我们正在做对我们来说最有意义的事情，并且正在朝着这些事情取得进展，并且在我们生活的各个领域都保持平衡，因为广义上来说，这10个领域几乎涵盖了生活中的所有方面。希望我们在这个过程中也能享受旅程，尤其是如果我们在快乐方面也达到10分中的10分。所以这非常棒，对吧？这意味着我们现在已经清晰地知道自己所处的位置，然后我们可以知道自己希望这些数字去哪里，无论你对自己现在和未来有多少了解，都会形成我们所谓的目标，并且实现这一年成为你一生中最好的一年的一部分，就是能够朝着这些目标取得进展。

And this is already a really good start because a lot of people want to be more productive but they don't even take an inventory of their life because they just think productivity is being just about work or just about hustle or grind or whatever. But actually, at least the way I think about it, productivity is using our time in a way that's intentional and effective and enjoyable. That is kind of the message of my book, feel the productivity.

这是一个非常好的开始，因为很多人都想变得更加高效，但他们甚至不去审视自己的生活，因为他们只是认为效率只与工作、奋斗或忙碌有关。但实际上，至少在我看来，效率是指我们有意识、高效和愉悦地利用时间。这也是我书中的主旨，感受生产力。

At this point, it is worth highlighting or underlining or circling or whatever in each of these different areas in work, in health and relationships. What is the one that really stands out to you as needing some amount of work? So for example, for me in the relationships column, I've given my friends category a four out of 10 because it just doesn't seem my friends very often. And so that's one that clearly for me needs some work and so I'd be circling that. Within health, I've given my soul category a four out of 10 but I mean, I'm not overly concerned about that. I am concerned about the body slash physical health being just a five out of 10. So I'm going to circle that because that's something I want to actively work on. And then on the work front, I'm pretty blessed to be a nine out of 10 on mission and money but I'm only a seven out of 10 for growth. And so I want to circle that one because I feel like I could do with some more growth in my life.

在这一点上，值得强调的是，在工作、健康和人际关系的不同领域中，哪一个你认为需要一定程度的改进呢？比如，对我来说，在人际关系方面，我给我的朋友类别打了四分（满分十分），因为我很少见到我的朋友。所以清楚地对我来说，这个方面需要进行改进，所以我会选择标记出来。在健康方面，我给我的心灵类别打了四分，但是，我对此并不过于担心。我关心的是身体/健康方面只有五分。因此，我会标出来，因为这是我想积极努力改进的一个方面。然后在工作方面，我很幸运地在使命和金钱方面得到了九分（满分十分），但在成长方面只有七分。所以我想标出这个方面，因为我觉得我可以在生活中取得更多的成长。

But once you know how to do the wheel of life, you can actually just do this whenever you feel like your life is somewhat misaligned or you're not really sure where you're going or you feel a bit burnt out or you feel a bit stressed. It literally takes 30 seconds to just bring up these different nine to 10 categories and to just rate yourself out of 10 on each one. And then it's not to beat yourself up. You're not like, oh my God, I'm flagellating myself because I only gave myself a three out of 10. This is a pure solid inventory of where you are in these different areas of life. And then the great news is you can then start taking actions towards the remedy and certain of these areas.

但一旦你知道如何做生活之轮，你实际上可以在你感觉生活有些不协调、不确定自己的方向、感到一些疲惫或压力时随时进行这个练习。只需花30秒钟，将这九到十个不同的类别列出并在每一个上面给自己打分。然后不是用来责备自己。你不会像：“天啊，我自责自己只给了自己3分。”而是这是一个对你在生活的不同领域中处于哪个位置的纯粹的清单。然后好消息是你可以开始采取行动来改善其中的一些领域。

Now, if you've been wondering why my money component on this wheel of life is a nine out of 10, that is because A, I've been running that business over seven years now and B, I have been investing my money throughout that time. And if you're interested in investing your money then you might like to check out trading two on two who are very kindly sponsoring this video. Trading two on two is a fantastic app that lets you invest in stocks and shares and funds in a very easy and commission-free fashion. And they've got a bunch of features which are super helpful which is why I personally use trading two on two to manage a portion of my portfolio.

现在，如果你一直在疑惑为什么我在这个生活之轮上的金钱方面得分是九分，原因是A，我已经经营这个业务超过七年了，而且B，我一直在投资我的钱。如果你有兴趣投资你的钱，那么你可能会喜欢查看一下Trading 212，他们非常慷慨地赞助这个视频。Trading 212是一个非常棒的应用，让你以一种简单且无佣金的方式投资股票、股份和基金。他们还有一些非常有用的功能，这就是为什么我个人使用Trading 212来管理我的一部分投资组合的原因。

So firstly, they've got a really nice pies feature. Pies are really cool because what you can do is there's people all around the world who are professionals or super-inted investments and stuff. And what they do is that they create a pie which is basically a basket of stocks and shares and funds. And then you can browse all the different pies and you can see how they've performed over time. Now, obviously the thing that most people recommend when it comes to investing is to invest in diversified index funds like the S&P 500 which you can also do with trading two on two. But if you're using a portion of your portfolio to be a bit more experimental, like I like to do with like 5% of my portfolios.

首先，他们有一个非常好的“pies”功能。Pies非常酷，因为你可以在全世界找到许多专业人士或超级投资者。他们会创建一个“pie”，基本上是一篮子股票、股份和基金。你可以浏览所有不同的“pies”，看看它们随时间的表现如何。现在，当涉及到投资时，大多数人推荐投资于多样化的指数基金，比如S&P 500，你也可以在这里用交易方式进行投资。但如果你想将你的投资组合的一部分用来进行更有实验性的投资，像我一样，我喜欢用我的投资组合中的5%来尝试不同的投资策略。

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所以说，假设你要投资100英镑给某人的投资组合，其中50%分配到特斯拉，50%分配到苹果。这意味着50英镑被投资到特斯拉，50英镑被投资到苹果。如果你愿意，你也可以创建自己的投资组合，并在应用上分享。他们最近还增加了多种货币账户的支持，这对于像我一样在美国股市投资时非常有帮助，因为你不会遇到外汇费用的问题。如果你有投资账户或个人储蓄账户，那么在英镑、欧元或美元中进行交易还会获得每日利息。他们在行业内信誉非常高，拥有超过23,000条Trustpilot评论，平均评分为4.6颗星，非常惊人。现在，如果以上内容符合你的需求，你可以点击视频描述中的链接注册。如果你使用该链接，甚至可以免费获得高达100英镑的股票。所以这是免费的钱，你不妨注册一下。非常感谢Trading 212赞助本视频。

So that now brings us on to method number two. And that is what I call the 12 month celebration. And this is basically my preferred method for goal setting. So setting goals is an important part of life. There's a bunch of studies that show that people who set goals perform better and are more productive and feel happier with life than people who don't. There are also a bunch of studies that show that people who write their goals down are more likely to achieve them than people who either have the goals and don't write them down or don't have the goals at all. And so the 12 month celebration is just a very simple way of approaching goal setting and the exercise is simple. In each of the salient areas of your life, ask yourself, what would I like to be celebrating 12 months from now? And really imagine this, like imagine you are sitting down having dinner with a friend of yours, you guys are mutually kind of holding each other accountable and helping each other out. And you're celebrating together, you're really celebrating how much progress you've made in each of these different areas of your life. Now you can start with the three areas that you circled as being the most salient, or you can do it as I would recommend for all 10 different areas of your life. Especially if you're doing this like at the start of the year as part of an annual planning thing, you're asking yourself 12 months from now in each of these different areas, what would I like to be celebrating?

现在我们来介绍第二种方法，我称之为“12个月庆典”。这基本上是我首选的目标设定方法。设定目标是生活中很重要的一部分。有很多研究表明，设定目标的人比不设定目标的人表现更出色，效率更高，生活更幸福。还有一批研究表明，将目标写下来的人比只有目标但没有写下来的人或者根本没有目标的人更有可能实现目标。因此，“12个月庆典”只是一种非常简单的目标设定方法，而这个训练很简单。在生活的各个显著领域，问问自己，12个月后，我想庆祝什么呢？真正想象一下，就好像你和朋友一起坐下来吃饭，你们互相承担责任并互相帮助。你们一起庆祝，真正庆祝你在各个不同领域取得的进步。你可以从你选择的三个最显著的领域开始，或者像我建议的那样，对生活的10个不同领域都这样做。特别是如果你在一年计划的开始阶段做这个训练，你要问自己，12个月后在每个不同领域，我想庆祝什么呢？

So for example, for me in the physical health category, because I've realized I've only rated it at five out of 10, I'm imagining I'm having dinner with let's say my friend, Godwin, who's pretty jacked, and I'm celebrating how much progress I've made in the last 12 months at my physical health.

所以例如，对于我来说，在身体健康类别中，因为我意识到我只给自己的评分是十分之五，我想象自己与我的朋友戈德温共进晚餐，他非常壮硕，我庆祝着我在过去12个月中在身体健康方面取得的进步。

What is like genuinely what is the thing that I would love to be celebrating 12 months from now? And then I'll come up with a few different candidate celebration options, like a few different options for goals. So I'd love to be celebrating having packed on loads of muscle, I'd love to be celebrating getting more lean, I'd love to be celebrating, having consistently worked out, let's say three times a week for the last 12 months, I'd love to be celebrating becoming more flexible and mobile, I'd love to be celebrating having played sports once or twice a week every week for the last 12 months. So these are all different options, but celebrating all of these is probably a bit much.

从现在开始的12个月后，我最想庆祝的是什么？然后我将提出几个不同的庆祝选项，也就是几个不同的目标选择。我希望庆祝自己增加了大量的肌肉，我希望庆祝自己变得更加苗条，我希望庆祝自己已经连续运动了，在过去的12个月里每周运动三次，我希望庆祝自己变得更加灵活和敏捷，我希望庆祝自己在过去的12个月里每周都进行一到两次体育运动。所以这些都是不同的选择，但庆祝所有这些可能有点过多了。

And so for each of these different categories, once you've thought about like, what would I love to be celebrating, what I'd encourage you to do is to really boil it down to, okay, cool, I would like to be celebrating all these five, 10 different things, but if I had to boil it down to just one thing, and I could only celebrate one thing, what would that one thing be? Because generally having a single goal to work towards helps the brain focus, it helps the entire kind of physiology, you know, habits, everything, just move in that one direction. Whereas if I was trying to build more muscle and also get lean and also play sports and also be more flexible, it's like there's a lot of, it becomes very overwhelming and very complicated very quickly. And I'm all about simplicity here.

对于这些不同的类别，一旦你考虑了自己想要庆祝的事情，我鼓励你真正把它归结为一个问题，如果只能选择一件事情来庆祝，会是什么？因为通常只有一个目标可以使大脑集中精力，帮助整个生理系统、习惯等朝着同一个方向发展。而如果同时想要增肌、变得瘦身、从事运动并提高柔韧性，事情就会变得非常压力重重、复杂困扰。我非常注重简洁明了。

So starting with what is the one goal? What is the one thing you would like to be celebrating? And so for me in the physical health front, I realized that the one thing I would love to be celebrating is to reduce my, reduce the amount of, my visceral abdominal fat that I have, done a couple of DEXAS cans recently, I found that I've got quite a lot of fat around the belly, thanks to my poor genetics and poor diet. And visceral adipose tissue is the thing that correlates with all these negative health outcomes, like cardiovascular disease and stroke and all the bad stuff. And so if I can get that number down, if I can reduce the amount of fat in my belly, thanks to my poor diet and my poor genetics, then that would be a great thing worth celebrating. And then all the other stuff like getting more muscle and becoming more mobile and playing sports, all of that kind of stuff is the cherry on top, it's the bonus.

所以，首先从一个目标开始。你想庆祝的是什么？对我来说，在身体健康方面，我意识到我最想庆祝的就是减少我腹部内脏脂肪的量，最近做了几次DEXA检查，发现我腹部脂肪很多，这多亏了我遗传不好和饮食不良。内脏脂肪组织与心血管疾病、中风等不良健康结果密切相关。所以，如果我能降低这个数值，减少腹部脂肪，这将是值得庆祝的好事。至于增加肌肉、变得更加灵活和参加体育运动等其他事情，那只是锦上添花，是额外的收获。

And so you can do this 12 month celebration thing with the different areas of your life and that then creates a goals. Now, a couple of extra points when it comes to the 12 month celebration. One line that I really like adding to the end of any goal that I set, it's actually a trick I got from my friend, Diki Booksh, who is a fellow internet entrepreneur. And that is, whenever you set a goal, just add a few words to the end of that goal, which is while enjoying every step along the way.

所以你可以通过与生活中不同的领域一起进行为期12个月的庆祝活动，并由此设定目标。现在，当谈到12个月的庆祝活动时，有几点额外的要点。有一句话我很喜欢在我设定的任何目标的结尾添加，这是我从我的朋友迪基·布克什那里学到的技巧，他也是一位网络企业家。那就是，每当你设定一个目标时，只需在目标的结尾加上几个词，那就是在享受每一步的同时。

So if we use this health example again, my 12 month celebration is to reduce my visceral adipose tissues to I.E. become more lean, but I would add the phrase while enjoying every step along the way. And that means that instead of just thinking of it as this goal that I'm fixated on, that I'm gonna kind of grind to get towards, it just helps my mind think in a little bit more of a light feel good productivity kind of way, a little bit more of an adventurous way of like, how do I get lean, but while also enjoying every step along the way.

所以，如果我们再次以健康为例，我选择用一年的时间减少内脏脂肪组织，也就是变得更加苗条，但我会加上一句话，那就是在整个过程中享受每一步。这意味着，我不再把它视作我专注追求的目标，而是把它当作一种轻松愉快、有成就感的方式来思考，一种冒险的方式，就像我是如何变得苗条的，同时也享受着每一步的乐趣。

And then tip number two for the 12 month celebration is please write this down somewhere. So I have a Google Doc that I use with my CEO coach, his name's Eric and we look at the Google Doc every quarter and we've written down what are my goals for each of the different areas of my life. And then every quarter, every three months, we'll figure out, okay, cool, for each of these different areas, what can we make tangible progress on in the next 90 days? And this is super helpful because if you think about these goals and you make them in your mind, but you don't write them down and then you don't look at that document ever again, then it just means you're gonna forget what goals you set at the start of the year. And this is a big part of why people struggle with New Year's resolutions. Because they set all these goals, they have all these like great intentions, but then they don't have any sort of system for reviewing the goals, reflecting on it, measuring their action and measuring their traction towards that particular goal.

然后，12个月庆祝的第二个建议是请把这些写下来。我有一个和我一起使用的谷歌文档，我和我的首席执行官教练埃里克一起查看这个文档，每个季度我们都会写下我在生活的不同领域中的目标。然后，每个季度，也就是每三个月，我们会弄清楚，在这些不同的领域中，在接下来的90天内，我们可以取得什么实质性的进展？这非常有帮助，因为如果你考虑这些目标，但不将其写下来，然后再也不看那个文档，那么你会忘记你在年初设定的目标。这也是人们为什么在新年计划方面遇到困难的一个重要原因。因为他们设定了所有这些目标，有着很多很好的意图，但是他们没有任何系统来审查这些目标，进行反思，衡量他们采取的行动以及他们朝着特定目标的进展。

And so if you're doing this exercise and I really recommend you do, if you do care about making this year that I invest you over your life, write the goal down somewhere, put it in a Google Doc, book market, put it on your Chrome bookmark bar, whatever the thing might be, just make it super easy to remind yourself about what your goals are. And this is why things like weekly reviews and monthly reviews and quarterly reviews, all this sort of stuff like reviewing our life is such a big part of anyone's productivity system, at least if they know anything about productivity.

所以，如果你正在进行这个练习，我真的推荐你这么做，如果你真的在乎如何在你的一生中投资这一年，那就把目标写下来，放在一个Google文档、书签上，或者放在Chrome书签栏上，无论是什么形式，只要让自己很容易地记起你的目标。这就是为什么像每周回顾、每月回顾和季度回顾这样的事情，对于任何一个人的高效工作系统都是如此重要，至少对于那些了解生产力的人来说。

And then the final tip I would recommend for the 12-month celebration is a bit of an optional extra, but this is quite helpful. When you've decided what you'd like to be celebrating 12 months from now with each of these different areas, ask yourself, why? Why is that particular thing important to you? And it's useful to have the why also in that document where you have written down your goals, because again, you can just remind yourself about why this thing was important to you. And so for me, the why behind this visceral adipose thing is, and this is what I've written down in my document, because visceral adipose tissue is the major thing that's going to lead to me dying early of cardiovascular and cerebral vascular disease. It's a significant priority to get that number down and to keep it down. Building more muscle is mostly a vanity thing, but reducing my abdominal fat is genuinely a helpful thing. So I've written down for myself exactly why that particular goal is important to me. And that's not to say you can't change these goals later in the year, but at least if you haven't written down and you have a clear why behind it, it means that you're more likely to stay on that path that you decided for yourself was going to be important to you.

然后我为12个月庆祝活动提供的最后一条建议是一种可选择的额外措施，但这非常有帮助。当你确定了你想在不同领域的每个目标12个月后庆祝什么时，问问自己为什么。为什么那个特定的事情对你来说重要？在你写下目标的文件中也注明为什么是很有用的，因为你可以提醒自己为什么那个事情对你很重要。对我来说，腹部脂肪是一个至关重要的目标，这也是我在文件中写下的原因，因为内脏脂肪组织是导致我早死于心血管和脑血管疾病的主要因素。将这个数字降下来并保持下去是一个重要的优先事项。增加肌肉主要是为了虚荣，但减少腹部脂肪确实是有益的。因此，我为自己明确写下了为什么那个特定目标对我而言很重要。这并不意味着你不能在今年晚些时候改变这些目标，但至少如果你没有写下并且有一个清晰的原因，这意味着你更有可能坚持你为自己确定的重要道路。

By the way, all of this reflection and planning and stuff can be a little bit heavy if you're doing it on your own. So you don't have to do it on your own, because I'm in fact hosting a completely free live online workshop on the 6th of January, 2024. And that is available exclusively for the very kind of people who have pre-ordered a copy of my upcoming book, Feel the Productivity. So if you order a copy of the book before the 30th of December, 2023, and you send us your receipt, then you will get completely free access to this workshop on January the 6th, where I'll be taking you through these and a bunch of other exercises that I found super helpful that are very evidence-based, that will help you reflect on what 2023 was like and help you set tangible goals and plans for 2024, so that hopefully we can help make 2024 the best year of your life. So there's going to be more details down in the video description. If you are interested in attending this completely free live online event exclusively for the lovely people who have very kindly pre-ordered a copy of my book.

顺便说一下，如果你一个人做这些反思、策划之类的事情可能会有点沉重。所以你不必一个人来做，因为事实上，我将于2024年1月6日主持一次完全免费的在线工作坊。这个工作坊仅对那些预订了我的即将出版的书《感受生产力》的亲切读者开放。如果你在2023年12月30日之前订购书籍，并发送购书发票给我们，那么你将完全免费获得参加1月6日的工作坊的机会。在那里，我将带领大家进行这些以及其他一些非常有帮助的、基于证据的练习，帮助你反思2023年的经历，并制定具体的目标和计划来迎接2024年，希望我们能帮助你使2024年成为你生命中最好的一年。视频描述部分将提供更多详细信息。如果你有兴趣参加这个完全免费的在线活动，仅限于那些非常友善地预订了我的书的可爱读者。

And then we come to method number three, and this is where the rubber meets the road, like with the reflection and goal setting and stuff, we have kind of charted a course for where we want to go, and now we need a system to ensure that we actually make the time and the space to get there.

然后我们来到第三种方法，这就是我们真正付诸行动的地方，就像反思和设定目标一样，我们已经为自己制定了前进的路线，现在我们需要一个系统来确保我们真正有时间和空间去实现这些目标。

And now there's loads of different productivity systems for this, I have a whole course that's coming out soon that's going to be about my Feel the Productivity system, you can read about strategies in the books well, but one really needle-moving strategy I want to share in this video is something that's called the ideal week method. And this has been one of the most game-changing time management techniques I've ever used. And basically the idea is that you open up a blank Google calendar and you call it your ideal week calendar, and you start off by blocking off the absolute essentials in your life, in terms of like when do you want to wake up? So for example, let's say every day I want to make up at 7 a.m., I would put that into a block in the calendar. Let's say I want to sleep, but 10 p.m., I'd put that into a block in the calendar. I'd be putting all these different blocks into my calendar, and then that shows me how much time do I have left to play with.

现在有很多不同的生产力系统，我即将推出一个完整的课程，讲的是我自己的“感受生产力”系统。你也可以在书中了解一些策略，但是我想在这个视频中分享一个真正行之有效的策略，它被称为“理想周方法”。这是我使用过的最具变革性的时间管理技巧之一。基本上，这个方法是你打开一个空白的Google日历，称之为你的理想周日历，然后首先将生活中的绝对必要事项进行标注，比如你想什么时候起床。举个例子，假设每天我想在早上7点起床，我会在日历中添加一个区块。再假设我想在晚上10点睡觉，我也会在日历中添加一个区块。我会将所有这些不同的区块添加到我的日历中，这样可以看出我还剩下多少可支配的时间。

So those goals that we've just set in terms of the 12-month celebration in terms of these different areas of our life.

因此，我们刚刚为我们生活的不同方面设定的12个月庆祝的目标。

Our job when doing the ideal week is we want to try and find time, or not try it, we want to find time in our calendar every week to actually make time and to take action on these specific things.

我们在规划理想周时的任务就是要试着找到时间，或者更确切地说，我们想要每周在日程中找到时间，实际上为这些特定的事情安排时间并采取行动。

So let's say in the friends category, I wanted to see my friends more often. My 12-month celebration might be that I'm celebrating the fact that I saw my friends for a group dinner at least once a week. In my ideal week calendar, I therefore need to have a block at least once a week for a group dinner with friends. And that's the point of the ideal week. It's like your ideal ordinary week. It's, you know, if things are going according to plan, roughly where are you spending your time and what are you blocking out time to do.

所以，让我们来说说在朋友这个类别里，我想更经常地见到朋友。我可能会庆祝的是，在过去的12个月里，我至少每周与朋友们聚餐一次的事实。因此，在我的理想周历中，我需要每周至少安排一个团体晚餐的时间段。这就是理想周历的意义所在。它就像是你理想中的普通一周。你可以大致了解，如果一切按计划进行，你将在哪里度过时间并安排哪些活动。

Similarly on the health front, my 12-month celebration is losing, is becoming more lean. And that means I need to have half an hour of day blocked into my eye a week for exercise every morning or every evening or whatever the thing might be.

在健康方面，与此同时，我的12个月的庆祝变得平淡，身材也变得更加苗条。这意味着我需要每天花半小时的时间进行锻炼，可以是早晨或晚上，或者其他合适的时间。

And if you realize that you don't actually have time for a particular thing, because you're busy with other areas of your life, that's totally okay, but that means you can change your goal. You can change the 12-month celebration to reflect the time that you actually have.

如果你意识到实际上没有时间去做某件特定的事情，因为你在生活的其他方面很忙，那完全没关系，但意味着你可以改变你的目标。你可以改变12个月庆祝活动，以适应你实际拥有的时间。

One of the other big things that derails people is trying to be too perfectionistic and trying to do too much, trying to say, hey, you know, I want to set this goal and this goal and this goal and this goal. And then you look at your calendar and you realize that you actually just physically don't have the time because you have a job or two or you have kids to look after or you have to commute to school or whatever the thing might be.

其中一个让人偏离轨道的重要因素是过于追求完美并试图做太多事情，试图设定多个目标。然后你看了自己的日程表，意识到你实际上没有足够的时间去完成这些目标，因为你有一份或两份工作，或者你有孩子要照顾，或者你需要通勤上学，或者其他任何可能的原因。

The thing I love about the ideal week method is that it forces us to get clarity on what is actually important to us, what is the time that we have for the things that we have to do and then what's the time that we can use on the things that we actually want to do. And mostly you'll probably realize that this is less time than you thought you had, which is great because it means you can start doing fewer things and you can cross some things off your 12 month celebration list. Maybe it's not a goal you want to work on for this year. That's totally okay. Maybe you can work on it next year instead or when you have a little bit more time freed up in your life.

我在"理想周方法"中喜欢的一件事是，它强迫我们明确知道对我们来说真正重要的是什么，我们必须做的事情需要多少时间，以及我们可以用在真正想做的事情上的时间。你可能会意识到可用的时间比你想象的要少，这很好，因为这意味着你可以开始做更少的事情，并从你的12个月庆祝清单中删掉一些项目。也许这不是你希望今年努力的目标，这完全可以接受。也许你可以明年或在你生活中有更多自由时间时再来处理它。

Now, if you enjoyed this video and you want to take a deeper dive into this stuff, then you're going to absolutely love my live free online workshop, which is being hosted on January 6th, 2024 and that's going to be a few hours where I take you through these exercise live over Zoom calls will actually do the exercises and I'll elaborate on them a little bit more so that we can set you up for 2024 to be the best year of your life.

如果你喜欢这个视频，并且想更深入地了解这方面的知识，那么你一定会对我即将在2024年1月6日举办的免费在线直播研讨会感到非常喜欢。在这几个小时的时间里，我将通过Zoom视频通话与你直播这些练习，并对其进行更详细的解释，以便帮助你为2024年成为你一生中最好的一年做好准备。

And that is exclusively available for the very nice people who have pre-ordered my book. So you can pre-order my book with the link down below and then you can send us your receipt and we'll make sure you go to ticket to the event.

这是专门为那些非常友善的人群准备的，他们已经预订了我的书。因此，您可以通过下方的链接预订我的书，并将收据发送给我们，我们将确保您获得活动门票。

And if you enjoyed this video and you want to know more about my specific methods for time management, you're going to love this video, which is the Trident Method for time management. It includes a few more details about the ideal week, along with my time management process for the whole year and also day to day.

如果您喜欢这个视频并且想了解更多关于我的时间管理特定方法的信息，那么您一定会喜欢这个视频——关于时间管理的三叉戟方法。它包含了有关理想周、整年和日常时间管理流程的更多详细信息。

So you're going to find that super helpful. Thank you so much for watching and I'll see you in the next video. Bye bye.

所以你会发现这非常有帮助。非常感谢你的观看，下一个视频再见。再见。