高产的人的15个习惯

没有人想要拖延。没有人想要感到压力很大。没有人想要to face distractions every day.

但是我们做到了。我包括我自己。

但是世界上最成功的人呢？

他们如何保持理智？当然，他们必须每天都面对分心。使他们专注的习惯是什么？这是我们要发现的确切问题。

高产的人的习惯

深入研究高度成功的人的思想，我们想找出：

• 他们如何保持专注并克服生产力杀手？
• How do they maximize the amount of energy they have throughout the day, without overly relying on caffeine?
• 他们如何避免拖延困难,薄荷lly-challenging tasks?

After hours upon hours of research, we uncovered 15 fascinating trends.

习惯1：他们全天休息。

研究验证（hereandhere) that brief breaks from a task dramatically improves one’s focus and productivity. Why?

好吧，我们的生物钟有两种形式：

• 昼夜节律
• 超级节奏

我们的昼夜节律（在24小时内运行）是我们身体的自然释放褪黑激素，决定了我们何时精力充沛或精疲力尽。这就是外观：

我们的超级节奏在90分钟内运行，是全天的能量潮流。

For example, we can be “in the zone” for 90 minutes, but after that, we’ll feel a little tired and need to re-charge. That’s our body’s natural Ultradian Rhythms kicking in, which look like this:

高度生产的人知道，管理自己的能量与管理时间一样重要。

And the "Pomodoro Technique" is an efficient way to start putting this into practice ...

Habit 2: They work backwards from the future.

史蒂夫·乔布斯曾经说过：

如果太多天通过答案是“no,” he’d adjust his lifestyle until he hit a consistent yes (which eventually created a company worth $702 billion). This forced Steve to define long-term goals and stay motivated.

Highly-productive people think about the end of their lives. They define how they want to be remembered. What legacy they want to leave. Or what people will say about them at their funerals.

Then they workbackwards实现这些目标。

This touches on the psychological theories and models of motivation. If we’re driven by a purpose, we’re more likely to work extra hard. As award-winning author, Simon Sinek, says:

Thus, it all starts with defining our purpose. What is yours?

Habit 3: They create to-do list sub-deadlines the night before.

For example, let’s say the most important task is getting a 10-slide presentation deck finalized. A highly-productive person would create sub-deadlines for that task the night before, which looks like this:

• 9:00 - 10:00 am: Outline the presentation
• 10：00-11：30 AM：为演示文稿写副本
• 11:30 - 12:30 pm: Create all images for the presentation
• 12:30 pm: Lunch w/ Rose

创建子标线迫使人们遵守帕金森法律。This essentially means if something is due at the last minute, it only takes a minute to do.

习惯4：他们利用工具来防止内部干扰。

Sure, it’s easy to plan our days, but distractions happen. And they come in two forms:

1. Distractions from ourselves
2. Distractions from other people

通常，最大的干扰来自内部。我们想到了一些东西，然后谷歌搜索。我们检查Facebook，Twitter或其他一些网站。或者，我们开始翻阅其他成瘾的智能手机应用程序。

All four of these tips will drastically reduce distractions. But what about distractions from others?

习惯5：他们保持分离to-do list for daily distractions.

How do highly-productive people stay focused in the midst of emails, phone calls, chat messages, text messages, and request from others?

They keep a separate to-do list for daily distractions.

例如，如果一个同事要求他们审查其销售演示幻灯片，他们会以类似的方式做出回应：

十分之九的回应将是”好没问题！"

Then this request is logged on a separate to-do list, which is completedafter这一天最重要的任务：

Dwight Eisenhower has a beautiful quote on this:

What's important is not always urgent. And what's urgent is not always important.

高度生产的人不会让每天的分心使他们摆脱长期目标。

A helpful tool for defining these distractions is the Eisenhower Matrix, which helps clarify important versus urgent tasks. Here are a few examples:

To define your Eisenhower Matrix, start by deciding what tasks are important to you? Which are not? What are frequent distractions? Write them down:

1. The tasks that have the greatest impact on my career are ______________.
2. The tasks I do often, but I don't really benefit long-term career growth are _________.
3. My most common day-to-day distractions are _____________.

Then figure out how you can outsource or delegate the tasks that have the least impact.

习惯6：他们使用电子邮件工具 /系统来优化其收件箱。

Email sucks.

It can feel like the Greek story of Sisyphus. Despite how determined we are to get to inbox zero, there’s always something new coming in. It can feel like we’re pushing a boulder up a hill:

项目管理软件bob电竞官方下载can integrate with email software such as Outlook and Gmail and help centralize your communication and workflows to create a unified workspace. Integrated email communication can make siloed email threads visible to anyone you work with, cutting down unnecessary time spent syncing with your team.

Email batching, the systematic approach of checking email in certain blocks throughout the day, helps keep email under control. But if it’s REALLY crazy, and you’re receiving hundreds of emails per day.

SaneBox在各种行业中都有成功的人使用，例如Hiten Shah（Kissmetrics的首席执行官），Tony Robins（媒体人物）和Amy Hubbard（艾米·哈伯德（Amy Hubbard）The Hobbit）。

集线器Sales是另一个电子邮件生产力工具。它显示了何时有人打开重要的电子邮件，允许安排电子邮件以供以后使用，并在收件箱中查看联系人配置文件。

Unroll.me是另一个很棒的工具。它使您可以一次退订多个电子邮件列表：

CleanEmail是另一个很棒的电子邮件取消订阅工具。除了摆脱不再需要的新闻通讯和促销邮件外，Cleanebob官网官方网站Mail还将所有电子邮件组织成易于评估的捆绑包，例如财务电子邮件，旅行电子邮件，“ Dead Encor”的电子邮件，等等。此外，它的自动化功能使您可以使用它在没有任何手动工作的情况下，将任何操作应用于新的传入电子邮件。

最后，学习电子邮件快捷方式每年最多可以节省60小时。有电子邮件快捷方式Gmail,Outlook, andApple Mail。

习惯7：他们将运动和健康的饮食纳入日常工作以增加精神能量。

布莱恩·巴尔福（Brian Balfour）, a successful entrepreneur and investor, views his brain as a muscle:

“将您的大脑视为肌肉。就像手臂或腿一样，您的大脑需要燃料来进行工作，锻炼以变得更强壮，并休息以恢复。整体身体健康是精神能量的基础。如果您吃得非常厉害，超重并且通常不适合，那么您如何期望您的大脑健康？关于我们的饮食，有些食物是健康的燃料，某些食物会让您感到多云和昏昏欲睡。”

Research proves锻炼使我们的大脑机敏，专心，并能够更好地集中精力。就像我们吃的东西一样，这是我们大脑的燃料。例如，比较这两个午餐：

吃烧烤拉猪肉，您会陷入午餐后的食物昏迷状态。吃沙拉，您正在为身体加丰富的营养，提供比以前更多的能量。

不健康的午餐（例如烧烤三明治和炸薯条）刺激了我们的血糖，这会触发胰岛素尖峰，从而触发昏昏欲睡的感觉。

And as we all know, it’s impossible to focus through a food coma.

习惯8：他们优化计算机技能以速度。

Highly-productive people are lightning-fast on their computers. Here are a few ways they do it:

1. 它们增加了鼠标的速度。We use our mouse every day, so why not make navigating our computers even faster?
2. 他们学习键盘快捷键。Keyboard shortcuts for Google Chrome, Evernote, email, Google Docs, Mac navigation, Windows navigation … the list goes on and on. They’re a huge time saver.
3. 使用工具快速查找应用程序。A favorite of entrepreneurNoah Kagan是一个免费的工具Alfred（对于Mac）。它有助于快速找到我们需要打开的程序。
4. 提高我们的类型速度。更快地输入意味着完成工作的速度更快。如果您慢于80 wpm（自由的typing test here），与计算机相关的工人的平均值，专注于提高速度。
5. 使用dual monitors.这种设置可以提高您的生产率高达50％。任务和文档之间不再切换。

These are just a few simple ways to increase the speed of your day-to-day life on a computer.

习惯9：他们将失败视为学习机会。

According to PhD psychologist, Carol Dweck, we have two possible mindsets:

1. Fixed mindset
2. 成长心态

A fixed mindset assumes that our skills, qualities, and character are given.

这就是使人们说的“Oh, I’m just not a people person.”或者，“我从来没有参加过考试者。”他们接受失败，将自己的技能和能力视为授予他们的某种不变，预定的技能。他们寻求他人的批准，并将失败视为失败。

A growth mindset, on the other hand, believes all skills and qualities may be learned.

If you suck at writing, you can learn to become a better writer. If you are terrible at sales, you can learn to be better. They thrive on challenges and view failure as a learning opportunity.

Here’s a beautiful illustration fromNigel Holmes关于固定和成长心态之间的差异：

Take a few moments to think about people in your life with these two mindsets. Who gives up easily, admitting defeat? Who is always striving to learn something new?

但最重要的是，您是哪一个？

习惯10：他们将无意识的任务外包。

Insanely-productive people focusonlyon things they specialize in ... then outsource the rest.

需要做以下任何事情吗？

• 无意识地将数据输入电子表格。从$ 5- $ 10/hr中获得虚拟助手上班or花式来帮你。
• 洗衣服，清洁卧室，然后擦洗浴室地板。使用a service such asHandyto outsource your housework.
• Pick up groceries from the store.使用Instacart要把杂货送到您家门口。

Highly productive people don’t think,“But this is so expensive! I’d rather save money and do it myself.”

Rather, they consider their salary on a per-hour basis. For example, if someone makes $40/hr and they needed to complete 6 hours worth of chores, they could:

• 以240美元（$ 40/hr x 6小时）自己做。
• Pay someone else for $90. ($15/hr x 6 hours).

现在将这些杂务外包给了6个小时，通过工作而不是清洁来赚取$ 40/小时。

在那个时期，该人可以赚取240美元。从外包中减去$ 90，此人节省了150美元，而不是自己执行任务。

Considering tasks on a per-hour basis doesn’t only save time … it saves money.

Habit 11: They meditate.

Some of the most respected people in the world practice mediation. This list includes:

• Mark Benioff, CEO of Salesforce
• 阿诺德·施瓦辛格（Arnold Schwarzenegger），演员兼政治家
• Tim Ferriss, entrepreneur and author
• Martin Scorsese, film director
• Ray Dalio, hedge-fund manager

使用fMRI扫描，科学家可以在冥想前后可视化我们的大脑的差异。冥想的情况下，冥想可以使我们的大脑放慢脚步，并停止处理信息如此迅速：

它使我们的额叶（或前额叶皮层）平静，这是逻辑和创造力的来源。这使我们可以更好地关注，更少的焦虑，更多的创造力，更多的同情心，更好的记忆力和减轻压力。

冥想的优势是无穷无尽的，这就是为什么如此多的成功人士发誓的原因。

习惯12：他们说不（很好）。

我们在心理上很难帮助人们。我们的大脑中甚至有一部分，称为正确的超边分节，触发了善解人意的反应：

因此，说“不”非常困难。

我们需要一个不会增加我们职业的事情的“不要”清单。为了使拒绝更容易，请尝试“不模板”。它们是由硅谷风险投资家和天使投资人马克·苏斯特（Mark Suster）开发的，看起来像这样：

We want to help. But to be productive, we have to learn when to say no and focus on our original goals.

This is especially important when it comes to会议。根据Atlassian的说法，普通人每月在会议上花费31个小时，但只有50％的时间效率。仅仅因为您被邀请参加会议并不意味着您有义务参加 - 要求议程，考虑您提供和获得的价值，然后打电话。

Habit 13: They count their blessings and practice gratitude.

高产的人的最终习惯是对自己拥有的东西表示感谢。感激被证明可以提高这些享有声望的大学的生产率：

• 耶鲁大学studies saya gratitude journal will result in higher alertness, enthusiasm, determination, attentiveness, and energy.
• 哈佛大学研究表明感恩改善健康并加强关系。
• UC-Berkeleyresearch indicatesa gratitude journal improves sleep and decreases illness.
• Columbia University研究说感激可改善免疫系统，同时减轻焦虑和/或抑郁症。

Research provesgratitude increases happiness; and happiness increases productivity. Thus, gratitude improves productivity:

Being grateful for what we have is one of the fastest way to not only increase productivity, but overall quality of life.

习惯14：他们避免了决策疲劳。

从扎克伯格（Zuckerberg）到工作，领导者通过消除琐碎的选择来避免决策疲劳，例如每天穿同样的连帽衫或黑色高领毛衣。史蒂夫·乔布斯（Steve Jobs）经常吃了一种食物数周 - 一旦吃了很多胡萝卜，他的皮肤就变成橙色。

奥巴马总统以“决策备忘录”而闻名，其中在需要他注意的文件的底部附有三个复选框。他会检查“同意”，“不同意”或“让我们讨论”，让他的员工知道如何进行。

Habit 15: They love productivity hacks.

Have a new way to shave .5 seconds off a task? Insanely-productive people want to know your secret. Here are a few productivity hacks you can try out in your workflow:

• Make your lunch in batches at the start of the week
• 在其他人面前的日历上阻止时间
• 不要在日历上使用一个小时的默认值
• Take a 30-minute nap and boost performance 34%
• Turn off phone notifications
• 听环境声音而不是流行音乐
• Sit by a window
• 将恒温器设置为70-77度
• Work in varied environments like coffee shops and parks
• 将您的Gmail静音与收件箱暂停
• Black out background browser tabs/notifications
• Try a dictation app
• 按“必须，应该，想要”的任务对任务进行排序
• If it takes less than two minutes, do it now
• Work on a big task for just 5 minutes

它们似乎是单独的，但是如果您每周将其中的一些添加到工作流程中，您可能会对它们对您的速度和效率产生的影响感到惊讶。