A day in my life | Lex Fridman

Good morning. A bunch of folks asked me to make one of these a day in the life videos to talk about how I do time management the day, how I structure the routine to maximize productivity. So here we go. The day starts now after about 68 hours of sleep.

早上好。有一群人向我要求每天拍摄一段关于我的日常生活的视频，谈论我如何进行时间管理，如何构建日程安排以最大化工作效率。那么，我们开始吧。经过大约68个小时的睡眠，新的一天开始了。

Now there's periods of my life where I do sprints where I'll pull all nighters or crazy hours and so on but regularly I try to get 68 hours of sleep plus the Mythical Epic 30-meter power nap. I think sleep diet and exercise are essential for productivity just under I would say passion and whatever the heck you need to do to be happy and keep every single day low stress.

现在，我生活中有一段段时间，我会进行冲刺，整夜不眠或者疯狂地工作，但是通常我会尽力每天获得6到8小时的睡眠，再加上神奇的30分钟午间小睡。我认为良好的睡眠、饮食和锻炼对于提高生产力至关重要，尤其是对于保持热情、追求自己的梦想和让每一天都低压力的生活。

I might give a shout out to a few products that sponsor the podcast for no reason except that I love using them and that's why we reach them to sponsor the podcast so click their links in the description to support the videos I make. I'm really fortunate to have way more sponsors than I need so I get to choose the only ones I really love.

我可能会表扬一些赞助播客的产品，没有任何原因，只是因为我喜欢使用它们，所以我们联系他们赞助这个播客，所以请点击描述中的链接支持我制作的视频。我非常幸运，赞助商超出了我所需要的数量，因此我能够选择只有那些我真正喜爱的赞助商。

I'm journaling a minimalist guy. I don't like material possessions but this achely bed has been nice. It lets you set the temperature throughout the night so for me what I like is it for it to cool the bed and then warm up as I wake up. It's been helping me get some restful sleep.

我是一个追求极简主义的人。我不喜欢物质财产，但这张爱奇莱床很不错。它可以让你在整个晚上调节床的温度，对我来说，我喜欢它在我醒来时能给床降温，然后逐渐升温。它帮助我获得了一些宁静的睡眠。

So I start each day when I get out of bed the first thing there's a mantra a list that I have on a sheet of paper that I go through so I start by reminding myself of the current set of rules and constraints on the various addictions things that drain on my time so that includes social media. The current rule is I only check social media when I post which is one two or three times a day for no more than 10 minutes so that's it. It's very strict. That's one of the main addictions I think that's important to control.

所以，每天当我离开床铺的第一件事就是看一下一张纸上列有的口头禅和清单。然后，我会回顾一下当前一系列规则和限制，以管控我的各种上瘾和浪费时间的事物，包括社交媒体。目前的规定是，我只在发布帖子时才会查看社交媒体，每天一到三次，每次不超过10分钟。这样就是这样，非常严格。我认为这是必须控制的主要上瘾之一。

Some people completely remove themselves from social media. I think that's one of the possible solutions but to me that's a little bit of an easy way out. The hardest thing to do is to really moderate the use of social media because when you use it in moderation actually can bring you joy. You can really connect you with other people. It kind of makes me feel amazing when I only check it once or twice a day but you have to be strict and then the other rules are diet and exercise so I make sure I exercise every single day no matter what even if injured I find a body part, any body part that's not injured and exercise it and then diet I just have a strict diet that I follow within the constraints of which I can enjoy myself. So for me that's been Keto which is a very low carb diet.

有些人完全从社交媒体上退出。我认为那是一种可能的解决方案，但对我来说，这有点像是求易而不求难的方式。最困难的事情是真正控制社交媒体的使用，因为适度使用实际上可以给你带来快乐。它可以真正地让你与他人联系。当我每天只检查一两次时，它让我感觉很棒，但你必须严格要求自己，然后其他规则是饮食和运动，所以我确保每天都进行锻炼，无论怎样，即使受伤我也会找到没有受伤的身体部位进行锻炼，然后饮食方面我只遵循严格的饮食计划，在这个计划的限制下我可以尽情享受。对我来说，这是一个非常低碳水化合物的减肥饮食。

So the first part of the mantra is I remind myself of those rules it kind of sets the constraints within which the game is to be played. The second part of the mantra is gratitude. I visualize and meditate on the idea that I might die today at any moment today so I kind of try to accept the notion that today is my last day on this earth and it's mostly just a breathe in and out and a pause and a meditation on the fact that it's freaking amazing that I'm alive. That life is amazing.

所以这个口号的第一部分是我提醒自己这些规则，它为游戏设定了一些约束。第二部分是感激之情。我想象并沉思，我今天可能随时会死，所以我尽量接受今天是我在这个地球上的最后一天的概念，大多数时候只是深深地呼吸，停一下，沉思一下，对我活着是多么令人惊讶这个事实。生活是多么美妙。

Third is I list out loud by the way unless I'm with somebody then it's in my head but I list a set of goals for the next five years a set of goals that I have and these are ambitious big goals that I would like to achieve in the next five years. Fourth is I list more near-term goals for me that's by the end of 2020 I want to do these kinds of things they're just not a reach but achievable. So if I really work my ass off and with a bit of luck I can get it done. I mean that really starts to get me amped up like let's let's get to work.

第三个是我列出来的目标。顺便说一下，除非有人陪伴，否则这些目标都是在我心中默默列出来的。这些是我未来五年想要实现的雄心勃勃的大目标。第四个是我列出了更近期的目标，也就是到2020年底我想要做的这些事情。它们并不是很遥远，而是可以实现的。所以如果我真的拼尽全力并且有一点运气，我就能够完成它们。这真的让我兴奋起来，让我们开始工作吧。

Fifth part of the mantra assuming it even further I actually focus in on the day I visualize going through the rest of the day all the things I think I need to get done. This is really quick but I literally visualize myself like in a game of sims like on fast forward running around getting all the stuff done successfully. Like I visualize both the struggle of it. I visualize the hardest part of the day that I have on my to-do list and getting them done crushing it but really sort of focusing on the timing of it the beat of the day and getting it all done. Just like a game of sims except for the part where when you're cooking you set yourself on fire and you run around I miss sims. I miss video games in general.

作为这个口诀的第五部分，我进一步假设并专注于我所需要完成的事情。这只是一个很快的过程，但我真的像在模拟游戏中一样地将自己想象加速奔跑，成功地完成所有任务。我将奋斗的过程都想象了出来，包括我待办清单上最困难的任务，将它们完成得漂漂亮亮。但我真正关注的是时间和节奏的掌控，要在一整天中按时完成所有事情。就像在模拟游戏《模拟人生》中一样，除了当你在烹饪时让自己着火然后四处奔跑的那一部分，我怀念《模拟人生》。我怀念电子游戏，总的来说。

Finally I go through a set of principles that I strive to live up to as a man. Now there's a particular set of phrases that are a little bit cliché but I think fundamental to who I am but they center around compassion empathy love and on the other side of it is character integrity and strength both physical and mental.

最后，我回顾了一套原则，这些原则是我努力成为一个好男人的基础。有一组短语有点陈词滥调，但我认为它们对于我来说非常重要，它们包括同理心、爱以及另一方面的性格、正直和身心的力量。

So today's a little bit different because I'm also making this video. I don't like it it's uncomfortable it's a distraction it takes away from my focus but I'm gonna get the job done. I said I'm gonna do it I'll do it.

所以今天有点不一样，因为我也在制作这个视频。我不喜欢它，它让我感到不舒服，它分散了我的注意力，但我会完成工作的。我说过我会做，我会做到的。

So I'm gonna do the mantra now and next thing hit hard the deepest work of the day for four hours a four-hour session that I'll probably feel behind the desk.

所以现在我打算做一下咒语，然后接下来要认真投入四个小时的工作。这是一次四小时的工作会议，我可能会感到在办公桌前有些困难。

Alright so I did the mantra then I drank about a liter of water went to the bathroom made a coffee and now ready to hit the day hard with a four-hour session of deep work focused on a single thing no interruptions. If interesting ideas come into my head to try to trick me into pulling on the thread of that idea I gently set it aside right it down in Google Doc to address later so I bring my mind gently back to the focus of the task because ideas keep coming but you really want to focus on the task.

好的，那么我念完了咒语，然后喝了大约一升的水，去了厕所后又泡了一杯咖啡，现在已经准备好全身心投入一场为期四小时的深度工作，专注于一件事情，不受任何干扰。如果我脑海中有有趣的想法，试图引诱我分散注意力，我会 gently（轻轻地）将它放在一边，在Google Doc中记下来，以便稍后处理，然后再轻柔地将思绪回到任务的重点上，因为想法会不断浮现，但你真的希望专注于任务。

So the only interruptions that are allowed is water coffee bathroom and I try to minimize those usually try to be just once in that four-hour session. I stopped the timer when I take that break but I don't do anything during that break like social media or any of that stuff. It's really my mind is still focused on the task at hand and hitting it hard when I return to the desk.

所以只允许的打扰是上厕所、喝水和喝咖啡，我通常会尽量减少这些打扰，只在那四小时的工作时间中出来一次。在我休息的时候，我会停止计时，但我不会做任何社交媒体或其他事情。我的思维仍然专注于手头的任务，当我回到桌前时会全力以赴。

The desk by the way is a standing desk they don't sponsor anything but I still love them it's autonomous you should check it out pretty inexpensive. Sometimes I sit sometimes I stand not wearing a suit I sometimes wear a suit especially I'm going to film I wear a suit when I go outside I just enjoy the way I feel when I wear a suit but at home I'm wearing a t-shirt and jeans right now I'm not wearing any pants just kidding I'm wearing jeans but you wouldn't know it if I didn't which is the magic of the internet. If you pointed a suit I could do a separate video on my setup I optimize the heck out of everything but my first love my home is the Kinesis keyboard it's this weird ergonomic keyboard that's probably way too expensive but I still love it.

顺便说一下，桌子是一个站立式桌子，它们并不赞助任何东西，但我仍然喜欢它们，这是一款自主工作台，你应该去看看，价格相当实惠。有时我坐着，有时我站着，不穿西服，但是有时候我会穿西服，尤其是我要拍摄时。当我出门时会穿西服，我只是享受穿西服时的感觉，但在家里我穿着T恤和牛仔裤，现在我没有穿裤子，开个玩笑，我穿的是牛仔裤，但如果我没有说，你就不会知道，这是互联网的魔力。如果你对西服感兴趣，我可以做一个关于我的设置的单独视频，我对一切都进行了大量的优化，但我首先最爱的是我的家，Kinesis键盘，这是一个奇怪的人体工学键盘，可能太贵，但我仍然喜欢它。

I'm surrounded by things I love and emacs editor although I use a lot of modern IDs like today I'm working on TensorFlow light on a Samsung Galaxy S20 doing some deep learning on the smartphone there's a bunch of tricky undocumented things that I'm trying to accomplish not looking forward to it because it's going to be just a lot of debugging and trying to figure out obscure things but that's the hardest part of the day that's the hardest thing I might do list that's what I'm going to focus on no distractions that's what this four hour session is about I'm usually drained but happy at the end of the session I mean I'm happy throughout but I kind of dread this four hour session every day which is why I hit it hard early on without reflecting without thinking almost like a machine I just get the job done that's the way I think about it and I feel good afterwards but I don't want to do it and I do it anyway so here we go I'll see you on the other end of the four hours

我被我喜欢的东西和Emacs编辑器所围绕，虽然我使用很多现代开发环境，就像今天我正在三星Galaxy S20上使用TensorFlow Light，在智能手机上进行深度学习。有一些棘手的未记录的事情，我正在努力完成，对此我并不期待，因为这将需要很多调试和尝试解决晦涩的问题，但这是我一天中最困难的部分，也是我要专注于的任务清单。不受干扰，这四个小时的会话就是为此而设。通常我会在会话结束时感到疲惫但开心，我在整个过程中也很开心，但我有点担心每天这个长达四个小时的会话，所以我会尽早全力以赴，不加思考，几乎像一台机器一样，只完成工作。这就是我对此的看法，完成后我会感到良好，但我并不想去做它，然而我还是去做了。所以，我们开始吧，我会在四个小时后见到你。

alright the four hour session is done I did not get as much done as I wanted but it's nevertheless a big success because I just grinded it out zero thoughts about anything else only took a single bathroom and water break so it took about four hours and ten minutes next up I'm going to do a little bit social media now which I need to post a podcast conversation with David Eagleman brilliant neuroscientist so I'm just going to post that check the comments from the previous day trying to keep the whole experience under five minutes and definitely under 10 minutes and after that like I do every single day no exception is guitar or piano or music usually these days it's been guitar in the human world I'm currently single but in the music world I'm in an open relationship with this beautiful guitar open relationship because I sometimes cheat on her with the acoustic but mostly electric fender strat the warm bluesy sound of a fender kind of like the air clapped in chimney hendrix as uh brings joy to my heart so I look forward to this moment it's an escape it just uh makes me happy like a lot of things do but this is kind of a private moment of joy and after that is about an hour and a half to two hours of a private set of moments of suffering aka exercise so here we go social media guitar keep the social media under 10 minutes no exceptions and the guitar sometimes I'll let it slip but usually just 20 minutes

好的，四小时的工作已经完成了。虽然我没有完成我想要的那么多，但这仍然是一个巨大的成功，因为我坚持不懈地完成了工作，没有想其他任何事情，只在上完一次洗手间和喝水休息了一会儿。所以总共花了大约四个小时零十分钟。接下来，我会花一点时间处理社交媒体，我需要发布与著名神经科学家大卫·伊戈尔曼的播客对话。我只是会发布一下并查看前一天的评论，尽量让整个过程在五分钟之内，绝对不超过十分钟。之后，和我每天一样，我会弹吉他或钢琴或者听音乐，最近主要是弹吉他。在人类世界，我目前是单身的，但在音乐世界，我和这把美丽的吉他有着开放的关系，因为我有时会用原声吉他背叛她，但主要还是用电吉他，温暖而蓝调的声音，就像埃里克·克莱普顿（Eric Clapton）和吉米·亨德里克斯（Jimi Hendrix）那样，给我带来了快乐。所以我期待这一刻，它是一种逃避，让我快乐，就像很多其他事情一样，但这是一种私人的快乐时刻。之后，我会花大约一到两个小时进行私人的苦难时刻，也就是锻炼。所以，我们开始吧，社交媒体、弹吉他，确保社交媒体不超过十分钟，毫无例外，弹吉他有时我可能会稍微放松，但通常只有二十分钟。

All right, get the social media and the guitar done. Actually, those are a bunch of moments which has brought a smile to my face, both the hilarity and the love. I always really appreciate it when I check social media moderation. It really does bring me joy, so thank you for that. Now it's time to face the demons in my mind, going on a long run. All the things I don't want to think about. I usually start out listening to brown noise as I run. It really focuses my mind, lets me think deeply. And then about two, three miles into the run, when I start feeling a little better, I'll switch to listening to an audiobook. I'm currently listening to the rise and fall of the third Reich. I recommend it highly, great book, rough but important for our times. If you don't study history, you're doomed to repeat it.

好的，先处理社交媒体和吉他的事情。实际上，这些都是给我带来笑容的一堆时刻，既有搞笑也有爱意。每次我查看社交媒体的时候，我都非常感激那种喜悦感。所以，非常感谢你给我带来这样的快乐。现在是时候面对我内心的恶魔，进行一次长跑了。这是一些我不想去想的事情。我通常开始跑步时都会听棕色噪音，它能让我专注思考，让我深入思索。大约跑了两到三英里后，当我开始感觉好一些的时候，我会切换到听有声读物。我目前正在听《第三帝国的兴衰》，我强烈推荐这本书，非常好的一本书，虽然内容艰深却对我们所处的时代很重要。如果你不学习历史，就注定会重蹈覆辙。

My current exercise routine is to run a minimum of six miles every day. And then when I'm about three or four miles in, I decide how much more I want to go. I usually don't feel like running, but once I actually get out there, when I say put some of the miles in, you start feeling good. Sometimes it's a drag, but sometimes if you're really good, and then I'll do the eight, ten, maybe even 12 miles. My hope one day is I'll just keep running and do an ultramarathon, just on a whim. Now, for the usual 6-7 mile run, it should take about an hour. And afterwards, I do a short but intense session of bodyweight exercises. After the whole crazy push-up, pull-up, squat challenge that I did, I now do the David Gognes inspired nickel and dime workout that he talks about. So every single minute, you do five pull-ups and ten push-ups, minute on a minute. And usually it kicks my ass to do about 15 to 20 minutes of that, that's enough. My hope one day is to get up to like one hour, which is really tough, your muscles just drained, exhausted. But I find it's a really great intense way to get the exercise in without taking too much away from your day. Hard on the mind, hard on the body, but good for the soul.

我的当前运动计划是每天至少跑六英里。然后当我跑到三四英里的时候，我就会决定还要跑多久。通常我不想跑步，但是一旦我真的开始跑了，当我完成了一部分里程后，我开始感觉很好。有时候跑步感觉很累，但有时候如果状态真的好，我会跑八、十甚至十二英里。我希望有一天能随兴去跑一场超级马拉松比赛。现在，通常六到七英里的跑步需要大约一个小时。然后，我会进行一次短暂但强烈的体重训练。在完成了我之前做过的令人发疯的俯卧撑、引体向上和深蹲挑战后，我现在做的是David Gognes启发的“一毛钱一分钱”训练。每分钟，你要做五个引体向上和十个俯卧撑，每分钟做一次。通常我能坚持做大约15到20分钟，就足够了。我希望有一天能坚持一个小时，这真的很难，你的肌肉就会筋疲力尽。但我发现这是一种非常激烈的锻炼方式，既不会占用太多时间，也对身体有好处。对心灵来说是考验，对身体来说是挑战，但对灵魂来说是有益的。

By the way, all this is fasted, so it's been about 14-16 hours since I've eaten last. I feel great, no food, water, and I've just taken a salt pill in case I do run for a long time, it's important to have electrolytes in the body. I love exercising fasted, an empty stomach focuses the mind, I can actually perform extremely well. That's one of the things I've learned about myself, everybody's different, but I've actually learned for like martial arts, for combat sports, for intense workouts, even, I just personally enjoy working out fasted. So, I guess based on my diet, but also my psychology, I perform best when I'm fat adapted, which means I'm on a low carb diet. It's probably deep somewhere in my Eastern European genetics that my ancestors would go without food for long periods of time and then have to wrestle a bear to the death intensely. So, it seems like this is the kind of thing I enjoy doing, not eating and then doing intense focused hard workouts makes me feel great, I enjoy it both physically and mentally.

顺便说一下，这一切都是在空腹的情况下进行的，所以我大约已经过去了14-16个小时没有进食了。我感觉很好，没有吃东西，也没有喝水，刚刚吃了一颗盐片，以防我需要长时间奔跑，身体需要电解质。我喜欢空腹运动，空腹可以让思维更集中，我能够表现得非常出色。这是我对自己的一个了解，每个人都不同，但我个人来说，像武术、战斗运动、强度很大的锻炼，我都喜欢在空腹时锻炼。所以，我猜根据我的饮食和心理状况来看，当我适应高脂低碳水化合物饮食时，我的表现最好。也许这在我东欧血统的深处，我的祖先们经常要长时间不吃东西，然后与熊搏斗到死。所以，看起来这是我喜欢做的事情，不吃东西然后进行集中刺激的强度锻炼让我感到很棒，我在身体和精神上都享受这种感觉。

All right, let's get to work. All right, the exercise grind for the day is done. I did seven miles in just over an hour. I think it's a slow pace, really losing myself in the audiobook, to be honest.

好的，让我们开始工作吧。好的，今天的运动磨砺完成了。我在一个多小时内跑了七英里。我觉得这个速度有点慢，实际上我完全沉浸在有声书中了，老实说。

And after that, I did 20 nickel and dimes, that's 20 minutes. Every minute, you do 10 push-ups and five pull-ups. It's a great quick way to exhaust the muscle, also really good test of mental toughness. Because, at least for me, at least at home, I really want to start quitting at about the 10 to 15 minute mark. Just the muscles are exhausted, you have to pause, it's just unpleasant. It takes me back to the month and a half previously that I was doing the insane challenge. So, I love it. It's really quick, 20 minutes maybe 30 minutes depending on the day. And the one hour of running feel pretty good.

之后，我做了20个五分硬币和十分硬币，总共20分钟。每分钟，你要做10个俯卧撑和五个引体向上。这是一个快速消耗肌肉的绝佳方式，也是对意志力的艰巨考验。因为，至少对我来说，在家里，大约在10到15分钟的时候我就真的想要放弃了。肌肉疲劳，你必须停下来，感觉很不舒服。这让我回想起之前一个半月里我正在进行的疯狂挑战。所以，我喜欢这个锻炼方式。它非常迅速，可能需要20分钟或者30分钟，具体取决于每天的情况。而且，我觉得一小时的跑步也不错。

Not so good about 1936, 1937 Nazi Germany as the audiobook is covering. But yeah, really makes me think about the nature of evil. It puts everything else into context somehow, you know? Studying history sometimes is a really good way to force me to stop and to acknowledge how weak my mind is and how much stronger it needs to be if I want to have a role in this world of making positive change.

1936年和1937年的纳粹德国并不好，这是有关这一部有声书的内容。但是，它真的让我思考邪恶的本质。它以某种方式将其他事物放入背景中，你知道吗？有时候研究历史真的是迫使我停下来，认识到自己的思维是多么脆弱，以及如果我希望在这个充满积极变革的世界中扮演角色，它需要变得更加强大。

I think about Nazi Germany and what it means to be a hero in those times. What it means to be a person that could reverse the decline into evil. I think it's much more difficult than people realize. I think it means standing against the masses. It requires a kind of mental toughness, mental fortitude that I don't think I'm ready for, and I need to be. Most likely, hopefully, I will never have to play a role of any importance. But if I do have that opportunity, I need to be able to step up. That's what studying the '30s, the Great Depression on the United States side and the decline into a state of terror on the European side, really makes me think.

我思考纳粹德国以及在那个时代成为英雄意味着什么。成为一个能够扭转邪恶衰落的人意味着什么。我认为这比人们所意识到的要困难得多。我认为这意味着要站在群众对立面。这需要一种精神上的坚强，就是一种我觉得我还没有准备好的、需要让我变得坚强起来的精神力量。最有可能、也是希望如此的，我永远不需要扮演任何重要角色。但如果我有那个机会，我需要能够挺身而出。这就是对30年代的研究，包括美国的大萧条以及欧洲陷入恐怖状态的衰退，真正让我深思。

I know this is a day in the life video, but that's also my days. I, as often as possible, try to think deeply about history, about the state of the world today, about my own mind about the science that I'm fascinated with which is the science of intelligence and the science of engineering intelligence after the exercise when I jump into the shower which contains the moment of the day that I dread the most which is the first minute that I take a cold shower.

我知道这是一个生活日常的视频，但这也是我生活的日子。我尽可能经常深思熟虑历史、当今世界的状况、关于我自己的思想，以及我着迷的科学，即智能科学和工程智能科学。在锻炼之后，当我跳进冷水淋浴时，每天最让我害怕的瞬间就到了，那就是开始的第一分钟。

I have a bunch of songs that I know the one minute mark of that I usually put on they could be as cliché and cheesy as the rocky soundtrack we're gonna fly now I think it's the the first solo is the one minute mark or a fortunate son by CCR or if I really need a boost I'm an old school Metallica fan as well so master puppets I think when he starts singing is the one minute mark so here we go and after that I'm right back into the grind of deep work another four hour session of where I continue on a particular task focused for four hours straight today I didn't get as much done on the TensorFlow light side so I'm gonna probably dive right back in but usually during the shower and a little bit afterwards I'm thinking about like what's the right thing to be focusing on giving what I was able to get done in the first four hour session.

我有一堆我知道一分钟的歌曲，通常都会放上去，它们可能像《洛奇》电影配乐那样陈词滥调和俗气，我们会飞现在我觉得它们的第一段独奏就是在一分钟的位置，或者象CCR乐队的《幸运儿》一样，如果我真的需要一点提振，我也是一个老派的Metallica乐迷，他们的《主人和傀儡》一旦开始唱歌就是在一分钟的位置，所以我们开始吧，之后我就会回到深度工作的境地，连续四小时地专注于特定的任务，今天我在TensorFlow Light方面没有做太多工作，所以我可能会马上继续深入研究，但通常在淋浴和之后的一小段时间里，我会思考着：在第一次四小时工作结束后，接下来应该专注于什么才是正确的事情。

All right next fun time is over we're back to the grind of deep work the second four hour session of the day where I remove the rest of the world and focus on a single task today I'm gonna continue with the TensorFlow light work on the Galaxy S20 for the probably entire idea of the four hour session.

好了，下一段有趣的时间结束了，我们回到了深度工作的苦差事上。今天是一天中的第二个四小时工作阶段，我会摒除一切干扰，专注于一个任务。今天我将继续在Galaxy S20上进行TensorFlow轻量级工作，可能会贯穿整个四小时的工作阶段。

Now depending on the day I might eat here if I'm eating twice a day today I don't really feel like it really focused really feeling good again that's kind of the benefits of the whole intermittent fasting keto that sometimes you just don't feel like eating you feel great so I'm going to eat just one meal today which will be after this four hour session and I see this as a kind of sprint to the finish because the eight hours in total of deep work is really what I aim to do every single day the rest of the stuff there'll be another four hour session but it's often more relaxed more all over the place has a few more distractions a little bit more fun and chaos and just all over the place these two four hour sessions of deep work is really what my day is centered around so everything is about them.

现在取决于每天的情况，如果我今天吃两顿饭，我可能会在这里吃。但今天我真的不想吃，状态非常专注，感觉很好。这就是间断性禁食减肥法的好处，有时你就是不想吃，感觉很棒。所以今天我只打算吃一顿饭，就在这个四小时的工作结束后。我把这看作一场冲刺，因为总共八个小时的深度工作是我每天的目标。其余时间会有另外一个四小时的工作阶段，但常常更放松，情况更杂乱，会有更多的干扰，有点儿有趣和混乱，就是有点混乱。这两个四小时的深度工作阶段真的是我一天的重心，所以其他事情都是围绕它们展开的。

This is where that war of art the battle for focus for gaining focus and holding on to focus that's what it's all about some days are really rough the first session today was easy I found the focus pretty quickly and just stay with it part of it is because of kind of a new activity it's a new phone I'm playing with and also doing a different kind of experiment with TensorFlow light so it's new it really pulls at you and even though it was difficult there was no serious stumbling blocks like I didn't have to spend a lot of time debugging code and so on so it was easy let's see what the second four hour session is sometimes it's a grind but no matter what the focus is always just to be present to be there if nothing's working.

这就是那场关于专注的战争，为了获得专注，保持专注，这就是所有的一切。有些日子真的很艰难，今天的第一次任务很容易，我很快就找到了专注，并保持了专注。部分原因是因为有种新的活动，我正在玩耍一部新手机，并且正在用TensorFlow light进行一种不同的实验，所以这是新的，它真的吸引着你，尽管很困难，但没有遇到严重的障碍，比如我不需要花很多时间调试代码等等，所以这是容易的。让我们看看接下来的第二个四小时的任务会怎样。有时确实很艰苦，但无论如何，专注始终只是为了做到在场，要在那里，即使什么都不起作用。

it's not happening I still stay in that place and wait for the breakthrough and the breakthrough always comes everybody's different I think of how they discover focus inspiration motivation but I'm a big believer in the discipline of ritual so being there and even if you don't feel like it still being there even the progress is not being made still being there for the grind because sometimes just minutes later there'll be a breakthrough that's how I feel about deep work that's how I feel about running too just taking a one step at a time because some minutes are rough and others are full of bliss and that's just the way the journey of hard work the journey of doing anything difficult I'll see you on the other end of the four hours now the two big battles of the day are done the two four hour sessions of deep work time to break the fast.

这件事还没有发生，我仍然待在那个地方等待突破，而突破总会到来。每个人都不同，我思考他们是如何发现专注、灵感和动力的，但我非常相信仪式性的自律。所以即使你并不想去，仍然待在那里，即使没有进展，也仍然为付出而孜孜不倦，因为有时过了几分钟，突然就会有一个突破。这就是我对专注工作的感受，对跑步也是如此，只需一步一步地前进，因为有时候几分钟会很艰难，而其他时候则充满喜悦。这就是辛苦工作的旅程，做任何困难的事情也是如此。等下结束四个小时后，我们再见。今天的两场四小时深度工作已经完成，现在是打破禁食的时间了。

I break the fast with athletic greens a sponsor of the podcast but actually an amazing thing that I love whether they're a sponsor or not it covers all the bases that I need with the kind of restricted keto diet that I have it has all the things that a multivitamin has but a ton of other nutrients as well I don't know what it looks like to you but it's actually pretty delicious I look forward to it and it just makes me feel good in case it's interesting what I usually eat is some kind of meat and some kind of vegetable so if I eat once a day that's going to be about two pounds of meat a total of 1800 calories 2000 calories for the total meal if I'm not being very fancy it's going to be ground beef like this is grass fed organic 85% so 15% fat ground beef in terms of keto it results in a good macro breakdown in terms of taste I just like it in terms of cooking it's also easier because it's just the right amount of fat when it's mixed with the vegetables it like it creates a non sticky pan situation where I don't have to add any oil it just mixes nicely and results in flavorful veggies so veggies my favorite go-to is probably cauliflower not always when I really want to get crazy and party I go with carrots that's my that's my party vegetable my ground floor the place I return to often my home is cauliflower he broccoli though love cauliflower and he broccoli you know in this politically divisive world we have to pick our sides my side is with cauliflower against broccoli what else.

我用Athletic Greens来打破禁食时间，这也是一个播客的赞助商，但实际上是一款我非常喜爱的神奇产品，无论它是否是赞助商。它涵盖了我所需的所有基本营养，符合我所遵循的限制性生酮饮食。它不仅含有多种维生素，还有大量其他营养物质。我不知道你对它有什么看法，但实际上它非常美味，我一直都很期待享用它，而且让我感觉良好。如果你感兴趣的话，我通常会吃一些肉和一些蔬菜，所以如果我一天只吃一次，那将会是大约两磅的肉，总共1800卡路里，整顿饭的总热量为2000卡路里。如果不太讲究，我会选择像这样的有机草饲瘦肉（85%瘦肉，15%脂肪），从生酮饮食的角度来看，它能提供良好的宏量分布；从口感角度来看，我就是喜欢它；从烹饪角度来看，这样更容易，因为肉和蔬菜混合时的脂肪量刚刚好，不会粘锅，我不需要添加任何油，它们混合得很好，使蔬菜更加美味。在蔬菜中，我最喜欢的是花椰菜，虽然并不总是，但当我真的想疯狂一下的时候，我会选择吃胡萝卜，这是我的“派对蔬菜”。花椰菜是我经常回归的地方，是我的家。尽管我也喜欢西兰花，但我支持花椰菜，而不是西兰花，因为在这个政治上分裂的世界里，我们必须选择立场，而我选择支持花椰菜而非西兰花。还有什么问题吗？

So if I'm fasting or not on the keto diet it's important to get electrolytes this is weird this is for long distance running this is just sodium pills I think one gram 1000 milligrams of sodium in pill form then there's magnesium glasinate when I first started keto I think I was getting headaches for the first few days it's to the keto flu that people talk about the salt is what cured it for me is was the magnesium there's a bunch of ways to get potassium I take it in pill form it's really just to be careful to make sure you get enough electrolytes in your diet especially while I'm fasting especially when I'm doing a lot of exercise to balance with the water and everything like that finally I always take fish oil did not plan I'm mentioning another sponsor but I will public goods they sell a bunch of different kinds of stuff including fish oil it's all good I love the minimalist design of public good.

所以无论我是否禁食或者是否遵循生酮饮食，补充电解质都很重要。这听起来很奇怪，但对长跑来说是必要的。这些只是钠片，我认为每粒有1克或1000毫克的钠。然后还有氧化镁，我刚开始生酮饮食时，头痛了几天，这就是人们所说的“生酮流感”，但服用盐和镁有助于缓解症状。有很多方法可以获取钾，我以片剂的形式摄取。确保在饮食中摄入足够的电解质是非常重要的，尤其是在我禁食或进行大量锻炼的时候，需要与水的平衡相协调。最后，我总是服用鱼油，这并非计划中要提及另一个赞助商，但我想提一下Public Goods公司，他们出售各种不同的商品，包括鱼油，质量都很好。我喜欢Public Goods公司的极简设计。

stuff anyway so much of nutrition science is barely a science really I like to just listen to my own body and do one person one subject scientific experiments of what makes me feel good that's how I discovered the keto diet you know I just look at the science to make sure it's not unhealthy and it's not and for the rest of it I just see what my energy level is like how I feel throughout the day in terms of mental performance in terms of physical performance all that kind of stuff same with the nutrients it's pretty minimalist so I do take stuff if I miss days where I don't take electrolytes or fish oil it doesn't really matter but I feel good but I find it's nice to make sure you're getting all the nutrients at least regularly and like I said athletic greens help make sure I cover all bases but all the weird stuff that I should be getting and I'm not even aware of so this might be the first and only video I'll ever make in the kitchen I kind of feel like this is one of those chef's shows.

总之，有很多营养科学实际上并不是真正的科学，我喜欢倾听自己的身体并进行个人的科学实验，找出让自己感觉良好的方法，这就是我发现了生酮饮食的原因。我只是关注科学研究，确保它不会对健康有害，而除此之外，我会观察我的能量水平，一天中的精神表现和身体表现等等。同样，对于营养素，我相对简约，如果我错过了补充电解质或鱼油的日子也没关系，只要我感觉良好就好。但是我发现确保定期获得所有营养素是好的，就像我之前说的那样，Athletic Greens帮助我确保全方位的补充，包括我可能没有意识到的一些奇怪的东西。也许这是我在厨房里唯一一次制作视频，我有点觉得自己像是那些厨师节目的主持人之一。

Where I should be yelling at somebody about their mediocre performance in the kitchen so I throw the veggies into boiling water then drain the water. Then throw in the meat and then I guess broil it or whatever the heck the term is. The entire thing takes about 20 minutes but I only really participate in the last five minutes when I like when it's broiling and I mix it and sorry if broiling is not the right term. I don't know what I'm doing okay, anyway, it's uh super easy. I enjoy it as delicious. I throw some solid based spices in there and the final result kind of tastes amazing. Makes me happy after I make the meal. I'll probably overlay the video of what the final result looks like. I'll often eat it behind the desk sort of thinking deeply about something, oftentimes about the thing I'm going to do in the next four-hour session. Just kind of relaxing enjoying the food but also just thinking. Of course, if there's somebody else here with me I'll be enjoying the meal with them. There's nothing more beautiful than connecting with other human beings over some delicious food. Okay, here we go. All right, I'm done eating feeling pretty good don't feel like being a video but uh by the way wearing a 2001 space Odyssey shirt. This is where I might be wearing a suit if I'm doing filming if I just feel like it.

在厨房里，我本应该对某人在烹饪上表现平庸而发火，所以我把蔬菜扔进沸水中，然后把水倒掉。然后把肉放进去，然后我猜是烤炙或者什么其他的术语。整个过程大约需要20分钟，但是我只会在最后5分钟真正参与进来，当我喜欢它烤熟的时候，我会搅拌一下，如果烤炙不是正确的术语，对不起我不知道我在做什么，总之非常简单。我把一些基础的调料放在里面，最后的结果味道相当惊人。做完这顿饭后我会感到开心。我可能会在视频中叠加最终结果的画面。我经常在桌子后面吃东西，思考着某些事情，通常是我接下来四小时工作的事情。我会放松身心享受美食，同时思考着。当然，如果有别人和我在一起，我会一起享用这顿饭。没有什么比与他人分享美味食物更美好的了。好了，我们开始吧。好了，吃完了，感觉很好，不想录视频了，顺便穿着《2001太空漫游》的衬衫。如果我拍摄视频时觉得合适，我可能会穿西装。

So the next four-hour session is more relaxed kind of work. It's still really focused but there's a bunch of tasks. This is where I might do the email check. Now my rule with email I check email most three times a day and the first two times is just to check for emergencies or respond to an email that takes like less than 30 seconds to respond to and it's kind of important. The third session which is during this four-hour period is when I actually spend try to spend no more than an hour but I go through the emails I read them. These days I'm so freaking lucky to be getting just a lot of kind thoughtful messages so I just take them in brings me joy brings a smile to my face one of the favorite things of the day for me and I also if there's like some of the stuff I have to deal with I respond to those emails that's actually at the end of the four-hour session. Now I would also be doing video editing any kind of filming. I'm doing any kind of website design stuff and also the continuation of the deep work. So today I didn't finish the TensorFlow light thing but I'm close so I'm going to probably spend one hour on doing some more TensorFlow then I'm going to do two hours for video editing a podcast I need to be working on. I usually try to put in an hour to a day of podcast related stuff I need to all the sources everybody do but for now I'm doing it and then the last hour will be the checking the email and so on.

所以接下来的四小时工作时间会更轻松一些。虽然仍然非常专注，但是有很多任务要完成。这个时候我可能会检查一下电子邮件。至于电子邮件，我的规定是一天最多查看三次，前两次只是检查是否有紧急情况或者需要不到30秒就能回复的重要邮件。在这四小时的时间里，第三次查看电子邮件的时候，我会阅读其中的邮件。近来我非常幸运地收到了很多体贴的信息，这让我觉得很开心，也带给我微笑，是我一天中最喜欢的事情之一。如果有一些事情需要处理，我在这四小时结束时会回复这些邮件。我还会做视频编辑、拍摄任何类型的视频、做网站设计以及继续进行深度工作。今天我没有完成TensorFlow Lite的工作，但是已经接近完成了，所以我可能会再花一个小时在TensorFlow上，然后还有两个小时用于视频编辑和一档播客的制作，我通常每天会花一个小时来做与播客有关的事情，我需要做的都要做好，但是现在我正在做，最后一个小时将用来检查电子邮件等。

After those four hours I do two plus hours of reading one hour paper one hour plus of literature. But we'll get to that first this four hours. I'm back to it TensorFlow for an hour two hours of podcast editing and then one hour of email. Again very few distractions very few breaks on days like today when I'm feeling really good really energetic this third four-hour session I try to make as good as the first two in terms of the deep focus that I achieve also this time is for when I don't feel great I can just lay down and watch some Netflix watch some documentaries and YouTube hang out with friends if I had a girlfriend this would be girlfriend that's looks and chill for now I'm doing just the Netflix part of that. Anyway today's deep work but starting now on any particular day this is where the possibilities of chaos are wide open so I can just do whatever the hell I want. I got some Jack Daniels I got some Stoli Smirnoff vodka I got some peanut butter flavored whiskey. So I don't drink very often pretty rarely actually but the possibilities are always there the night is always full of possibilities. I'm a big fan of a random adventure and just being lost in it this is the time for that to happen but today as far as I know it's TensorFlow Adobe Premiere some email then some papers and some dusty yusky let's go.

那四个小时之后，我会进行两个多小时的阅读，包括一小时的报纸阅读和一小时以上的文学阅读。但我们先开始说这四个小时。我会用一个小时的时间回到TensorFlow，两个小时的时间进行播客编辑，然后再用一个小时处理电子邮件。在今天这样感觉非常好、精力充沛的时候，我尽量保持专注，让这第三个四小时的工作和前两个一样出色。同时，这段时间也是我感觉不太好时可以躺下来看Netflix、看纪录片、看YouTube或与朋友们一起度过的时间。如果有女朋友，现在就是她陪着我看Netflix的时候，但目前我只做Netflix的那一部分。总之，今天是专注的工作日，但从现在开始的任何一天都可能变得混乱不堪，所以我可以做任何我想做的事情。我准备了一些杰克丹尼尔壮威士忌，一些Stoli Smirnoff伏特加，还有一些花生酱味的威士忌。尽管我很少喝酒，但这样的可能性总是存在的，夜晚总是充满着无限可能。我非常喜欢随机的冒险和迷失其中，现在就是发生这些事情的时候，但今天我所知道的是TensorFlow、Adobe Premiere、电子邮件、一些论文和一些尘封的尤斯基。我们开始吧！

All right, I got the four-hour session done took just a few minutes longer. I got all the email done. I got podcast editing and actually just got that done in just over an hour so I had some time to do a podcast prep where I'm doing some research for a couple of upcoming conversations. And of course, the TensorFlow thing still didn't wrap it up but put it in the hour that's on the play for tomorrow to start again. Programming is a grind what are you gonna do but I feel really good. I really feel good about the day. I don't know if this is a good a day in the life video but it's a good day in my life maybe not exactly in the sense that it all went perfectly but in the sense that I put in a very large number of hours of deep focus. I resisted the urge to become distracted. I resisted all of the usual urges. I mean that's a daily fight and I want it today but it's not over so next I'm gonna do one hour of paper reading.

好的，我完成了为期四小时的工作，只多花了几分钟。我已经处理完了所有的电子邮件。我已经完成了播客编辑，实际上只用了一小时多一点，所以我有时间准备一下播客，为接下来的几次对话做一些研究。当然，TensorFlow的事情还没有结束，但我把它放在了明天的计划中继续进行。编程就是一个艰辛的过程，你能怎么办呢，但我感觉真的很好。不知道这算不算一部好的生活日记视频，但对我来说，这是一天过得很好的日子，也许不完美的意义上，但我投入了大量的专注时间。我抵制了分散注意力的冲动。我抵制了所有通常的冲动。我知道这是每天的战斗，今天我赢了，但还没有结束，所以下一步我要花一小时阅读论文。

I have a whole system. of papers I read there is every single day I read at least one paper today I'm skimming to machine learning type neuroscience papers that somebody suggested to me based on the mad botanic conversation and then I'm also doing a deeper read still this is the second session of it for the GPT-3 paper I'm thinking of making a couple of videos on GPT-3 and just making sure I get all the details right there's there's a bunch of open questions they're not yet understood about GPT-3 I think and one of the things I do when I read papers is think think outside of what the word is just saying there's obviously all kinds of different papers the ones I'm reading today both the neuroscience side and GPT-3 are very easy to understand and it's more like a canvas on which you can project your ideas so you're taking in the approach the different architecture the the results you know understanding the different plots the intuitions like the different perspectives and the results but all that is like very literary like a single pass of that paper is almost enough at least so far but what the whole purpose of the process is for me reading a paper like that is to think deeply beyond the paper to think what are the deep questions to ask and that's what I do with paper reading again I have a whole system that's maybe for another video if anyone gives a damn that hour is usually pretty painful so I usually keep it to an hour like I literally sometimes am counting down to when I reach an hour because it's kind of hard work it really requires focus after that is a little bit more fun reading it's non-fiction or fiction depending right now I'm working through the major novels of Dostoevsky because I'm going to be talking to Tolstoy Dostoevsky check off translators I don't know when exactly but in a few months maybe in a month I'll be going to Paris to talk to them so I'm rereading Dostoevsky I finished the idiot I'm not working through crime and punishment reading it in English but I'm also going to try to get to listening to it in Russian like taking it in both languages and trying to understand the music of the different languages and how they interact how they connect what is the gap what are the things that are lost in translation that kind of thing sometimes I do it at the desk sometimes I do it on the bed going back and forth when I have a lot of energy like I do now got a little bit of coffee in me I'll just chill on the bed and read the papers and the books when I'm starting to get a little bit tired I'll jump over to the desk and back and forth so that's it.

我有一个完整的体系。我在那里阅读的论文每天都至少有一篇。今天我正在浏览机器学习类型的神经科学论文，这是根据某人根据疯狂植物谈话建议给我的，然后我还在进行更深入的阅读，这是我读GPT-3论文的第二次。我正在考虑制作几个关于GPT-3的视频，确保我把所有细节都弄对了。关于GPT-3还有一些尚未被理解的问题，我认为当我阅读论文时，我会从词语背后思考。明显有各种各样的论文，我今天正在阅读的神经科学和GPT-3的论文非常容易理解，更像是一块画布，你可以在上面展示你的想法。所以你会采取一种方法，不同的结构，结果等等，了解不同的情节、直觉和结果，但所有这些都是非常文学的，对于这篇论文来说，单次阅读几乎就足够了，至少到目前为止。但我读这样的论文的整个目的是深入思考论文的背后，思考要提出哪些深刻的问题，这就是我的论文阅读方法。我有一个完整的系统，也许可以另外制作一个视频，如果有人在乎的话，通常那一个小时相当痛苦，所以我通常把它限制在一个小时，有时我确实在倒计时，直到我达到一个小时，因为这是相当需要专注的工作。之后的阅读会更加有趣，无论是非小说还是小说，这取决于不同的情况。现在我正在阅读陀思妥耶夫斯基的主要小说，因为我将要与托尔斯泰、陀思妥耶夫斯基和契诃夫的翻译家交谈，具体时间我不知道，可能在几个月后，也可能在一个月后，我将去巴黎与他们交谈，所以我正在重新阅读陀思妥耶夫斯基的作品。我已经读完了《白痴》，现在正在阅读《罪与罚》，用英语阅读它，但我也打算用俄语听它，用两种语言去理解它们的音乐性以及它们之间的互动和联系，还有什么是在翻译中遗失的。有时我在桌子前做，有时我在床上来回切换，当我精力充沛（就像现在一样，我喝了点咖啡）的时候，我会舒服地躺在床上读论文和书籍，当我开始有点疲倦的时候，我会跳到桌子前来回切换。就是这样。

I think I'll wrap up the day in a life video here because I'll do the one hour paper reading and then the one hour Dostoevsky and after that jump into bed and drift into sleep while continuing to read Dostoevsky but actually after the hour of literature reading I always take a pause and do the part of the mantra that I do in the morning that's gratitude again it's being thankful that I'm alive that I survived another day looking forward to the next day and just be grateful for all of the moments that are full of joy in the day

我想我会在这里结束一天的生活录像，因为我要读一个小时的论文，然后读一个小时的陀思妥耶夫斯基，接着就上床睡觉，并继续读陀思妥耶夫斯基，但实际上，在文学阅读的那一个小时之后，我总是会停下来，做早上那部分我要做的咒语，那就是感恩，感谢自己还活着，活过了另一天，期待着明天，并为一天中充满喜悦的时刻心存感激。

I mean just even filming this silly thing it's like fun there's a piece of technology that somehow is capturing this that other people might watch and then there's like a microphone I mean just the entirety of the technology everything is magical everything is magical reminding myself of that doesn't take much effort but just taking a break taking a pause just breathing and just saying damn it's good to be alive because I won't always be alive the right ends too quickly so it's an opportunity a moment to appreciate the entirety of it

我是说，即使只是拍摄这个愚蠢的东西，它也很有趣，有一种技术可以捕捉到这一切，其他人可能会看到，然后还有一个麦克风，我是说，整个技术的魔力，所有一切都是神奇的，提醒自己并不需要多大努力，只需稍作休息，稍作停顿，深呼吸，并说该死的，活着真好，因为我不会永远活着，时间过得太快了，所以这是一个机会，一个欣赏整个生命的时刻。

I hope this video is interesting or useful to somebody I value a few things in this world one of them is hard work and I try to live by that every day and the other as I often always maybe too much talk about is love and compassion towards other people so with those two things it's one hell of a good life so I hope that comes through through the way I live my day the silly video and if you enjoy it subscribe support the kind folks that for some crazy reason want to sponsor the podcast that I make the podcast just brings me a lot of joy especially the people I get to meet the people I get to talk to on the podcast but also the community of people who listen to podcast

我希望这个视频对某个重要的人来说是有趣或有用的。在这个世界上，我重视几件事情，其中之一是勤奋工作，我每天都努力践行这一点。另外一件事，我常常总是过多地谈论的是对他人的爱和同情心。所以，拥有这两个元素，生活就会非常美好。我希望通过我生活的方式，透露出这一点，无论是通过这个有趣的视频还是其他方式。如果你喜欢，就订阅并支持那些出于某种疯狂原因想要赞助我制作播客的善良的人们。制作播客给我带来了很多快乐，尤其是我可以结识和与之交谈的人们，还有那些听播客的人们所构成的社群。

I'm a huge fan of podcasts myself so this is just a big gift to be a part of that and the sponsors support that whole effort and they create awesome stuff so I get to enjoy and share my love for the awesome stuff they create and as a byproduct that they enable me to have enough food and shelter to continue doing these podcasts which is fundamentally a side gig for me to the main dream the main effort that I'm still quietly putting in the hours on again thanks for watching and in your own life make sure you work hard and put a little bit of love out there in the world

我自己是播客的超级粉丝，所以能成为其中的一部分并获得赞助支持，对我来说是一份巨大的礼物。赞助商们支持着整个项目，他们创造了令人惊叹的内容，我可以享受并分享我对他们创作的热爱。作为一个副产品，他们使我能够有足够的食物和住所，继续从事这些播客工作，这对我来说本质上是一份兼职，而我的主要梦想和主要努力仍然在默默地投入时间。再次感谢观看，在你自己的生活中，确保你努力工作，对世界投入一点爱。