如何有效地做周计划？

生活中我们经常会忘记重要的信息，对任务感到不堪重负，那是否有什么方法可以最简单、最直观地帮助我们打理生活？赖德·卡罗尔的回答是：子弹笔记。只需要一支笔和笔记本，你就能能抓住事情的根本，你就可以追踪过去，安排现在，以及计划未来。这个视频将介绍卡罗尔对于有效规划一周给出的五个建议。

In his celebrated book on organization, The Bullet Journal Method, Ryder Carroll describes his personal organization and productivity system: the bullet journal. Throughout his life, Carroll struggled with keeping track of tasks, often forgetting important information and feeling overwhelmed by tasks. However, through trial and error (and after trying countless other organization systems), he finally hit upon a way to, as he puts it, “track the past, order the present, and design the future.”

赖德·卡罗尔在其著名的管理类书籍《子弹笔记》中介绍了他个人的管理和效率方法：子弹笔记。在生活中，应对各种任务一直是卡罗尔的一个难题，他经常会忘记重要的信息，对任务感到不堪重负。然而，通过试验和试错（以及在尝试了无数其他管理方法之后），他终于找到了一种方法能够，正如他所写的，“追踪过去，安排现在，计划未来”。

Enter: the bullet journal, a pen and notebook system that takes things back to basics. Part to-do list and part journal, the bullet journal revolutionized the way Carroll approached his life, his work, and how he got things done. And it’s helped many others do the same.

子弹笔记，一支笔和笔记本构成的方法，却能抓住事情的根本，部分是待办清单，部分是日记，子弹笔记彻底改变了卡罗尔对待生活和工作以及完成事情的方式，而且它还帮助了许多有同样需求的人。

In his book, Carroll breaks down exactly how to use the bullet journal system, but he also offers some insights on how to plan your days more effectively. Many of these tips can actually apply to whatever productivity system you use in your own life. Whether you use the bullet journal method yourself, stick with a simple to-do list, or use an online system like Notion, Google Calendar, or something else entirely, you can implement some of these principles to make your life simpler and more productive.

在书中，卡罗尔详细介绍了如何使用子弹笔记法，同时他还提供了一些关于如何更有效地计划生活的见解。这其中的许多建议适用于你生活中的任何效率系统。无论你是使用子弹笔记，还是坚持用简单的待办清单，或是使用Notion、谷歌日历等在线系统，或者其他的东西，你都可以实行其中一些准则，使你的生活更简单、更高效。

Here are five of Carroll’s tips for planning your week effectively:

以下是卡罗尔对于有效规划一周给出的五个建议：

1. **Take a mental inventory**

进行一次心理盘点。

Before you dive into color-coding all the hours of your day or assigning time to each task you hope to accomplish, take a moment to create a mental inventory. It’s a great idea to do this the Friday before your week starts, so when Monday comes, you’re ready to hit the ground running. To take a mental inventory, write down anything and everything that you know you want to accomplish. Don’t hold back, just let it all out, either on a piece of paper or in a digital list. You’ll probably discover you have a lot more tasks you hope to complete than you thought you did. This is because we often suffer from decision fatigue — a phenomenon that occurs when we have too many choices for how to spend our time, leading to burnout.

在你开始划分一天的时间或为你希望完成的每项任务分配时间之前，先花点时间进行一次心理盘点。最好在前一周的周五做这件事，这样当周一到来，你就能够畅通无阻地开始行动。要进行心理盘点，首先你要把所有你想要完成的事情都写下来，不要犹豫，把一切都写出来，写在纸上或电子列表都可以。你可能会发现你希望完成的任务比你想象的要多很多，这是因为我们经常遭受“决策疲劳”，当对于如何使用时间我们有太多的选择时，就会出现这种现象，使我们倦怠。

Carroll writes that “The first step to recovering from decision fatigue, to get out from under the pile of choices weighing on you, is to get some distance from them.” And the best way to get distance? Write it all down! Once your brain isn’t taking up energy thinking about all the tasks you need to accomplish, it will have the space to step back and evaluate what’s really important. Now that all your tasks for the next week are written down, consider each task individually. How important is this task? Is it vital? Is it necessary? Taking a mental inventory gives you the chance to cross tasks off your list that actually aren’t that important and would have kept you from working on the things that really matter.

卡罗尔写道：“要想从决策疲劳中恢复过来，从压在你身上的一堆选择中脱身，第一步就是与它们保持一定距离”，而拉开距离的最佳方式就是把它们都写下来。一旦你的大脑不需要再占用精力考虑你需要完成的所有任务，它就有足够的空间去评估什么是真正重要的。现在你已经写好了下周的所有任务，开始单独考虑每项任务，这项任务有多重要？它是必需的吗？它是必要的吗？进行一次心理盘点让你有机会从清单上划掉那些实际上并不重要，只会妨碍你完成真正重要的事情的任务。

2. **Time Blocking**

时间锁定。

If you find yourself particularly overwhelmed by a task or are not sure when you’ll get a chance to work on it, a good way to make sure you get around to it is by using time blocking. Time blocking is a method where you set aside a certain amount of time to work on a task. For example, instead of your to-do list saying:

如果你发现某项任务带给你的压力格外大，或者不确定你什么时候有时间去做，确保你能完成它的一个好方法是利用时间锁定。时间锁定是指你专门留出一定的时间来完成某一项任务。举例来说，你的待办清单不要这样写：

1. Write Essay

2. Work on Project

3. Clean Room

1. 写论文；

2. 做项目；

3. 打扫房间。

You would set up your to-do list like this:

你应该这样设置你的待办清单：

10 am - 11 am: Draft essay

11:30 am - 12 pm: Make final edits to project

1 pm - 2 pm: Clean room

上午10点到11点：起草论文；

上午11:30到12点：对项目进行最后修改；

下午1点到2点：打扫房间。

This way, you only have a certain amount of time to work on the task, allowing you to give it your full attention and adding pressure to get the task done in that time frame. As Carroll explains, “time boxing adds two key motivational ingredients to a task you’ve been putting off: structure and urgency.”

这样，你只有有限的时间来完成这项任务，这会使你全神贯注并增加你的压力，使你能够在这一时间段内完成任务。正如卡罗尔所解释说：“时间限制为你一直拖延的任务增加了两个关键的激励要素：结构和紧迫性”。

3. **Morning Reflection**

晨间反思。

While setting up your week the Friday before helps get your thoughts organized, it’s also a good practice to include a morning reflection period. This reflection doesn’t have to be very long—only about five to fifteen minutes. But it can set your day up for massive success. Take a few moments to sit down for a reflection with your to-do list, Notion board, bullet journal, or whatever you use. You can do this while you drink your morning coffee, or just as you’re sitting down at your desk. The morning reflection is a time to go over the tasks you have prepared for the day and think about why you’re doing each of them. Another good tip is to imagine yourself completing each task to give yourself an extra burst of motivation.

尽管在周五之前设定你的一周有助于你组织想法，但再加入一段晨间反思时间也是很好的做法。反思不需要很长，只需要五到十五分钟，但它可以为你的一天奠定巨大的成功。花点时间坐下来，对照你的待办清单、Notion、子弹笔记或你使用的任何系统进行反思。你可以在早晨喝咖啡时做这件事，也可以就坐在工作桌前进行。晨间反思是用来检查你为这一天所准备的任务以及思考你为什么要做每项任务。另一个很好的做法是想象自己完成了每项任务，以此来给自己一个额外的动力。

4. **Evening Reflection**

晚间反思。

Where the morning reflection helps you kickstart your day with the right attitude, the evening reflection helps you unwind and unburden your mind. During your evening reflection, consider each task you completed during the day and ask yourself questions like: why is this important? Why am I doing this? Why is this a priority? An evening reflection practice helps focus and clarify your priorities so you can plan accordingly. It not only puts a nice bookend on your day, but you get the chance to mark any completed tasks as done and move uncompleted tasks to another day. This is an important aspect of the evening reflection because it helps you feel like the day is “complete,” instead of a never-ending to-do list. You should also take this moment to appreciate your progress and put a close on the day. As Carroll writes: “Reflection helps identify what nourishes you so you can make better decisions as you seed the next season of your life.”

早晨的反思帮助你以正确的态度开始一天的工作，晚上的反思则帮助你放松，解除你的思想负担。在晚上的反思中，考虑你在白天完成的每一项任务，并问自己这样的问题：为什么这很重要？为什么我要做这件事？为什么我要优先考虑这件事？晚上的反思有助于确定重点，明确你的优先事项，以便你能制定相应的计划。它不仅能让你的一天有一个美好的结尾，还让你有时间标记好已完成的任务，并将未完成的任务转移到另一天。这是晚间反思非常重要的一个方面，因为它能让你感觉到这一天是“完成了的”，而不是一个永无止境的待办清单。你也应该利用这一时间认可自己的进步，为这一天画上一个句号。正如卡罗尔所写的那样：“反思有助于确定什么能滋养你，这样你在播种人生的下一个季节时，就能够做出更好的决定”。

5. **Celebrate!**

庆祝。

Our brains love dopamine. When we scroll for hours on TikTok, our brains get tiny bursts of dopamine every time we laugh at a video or think something is interesting. That’s why we scroll for so long—our brains are getting tons of what they love: dopamine. That’s why it’s also so important to celebrate every task that you accomplish. Each time you cross something off your list, give yourself a high-five, a thumbs up, a big smile! Get up from your desk and do a dance! Do a fist pump! Say “you got this!” If it’s a big achievement, give yourself an even bigger celebration! Call a friend or take the day off early. Do whatever you need to do to make sure you properly celebrate. Carroll puts it this way: “Celebrating your victories isn’t just about patting yourself on the back; it trains you to identify positive moments, which allows you to discover—and enjoy—more of them.”

我们的大脑热爱多巴胺，当我们浏览几个小时的短视频时，每当有视频逗得我们大笑或者某个东西让我们觉得很有趣时，我们的大脑就会得到一次小规模的多巴胺爆发，这就是为什么我们一看就是很长时间，我们的大脑得到了大量它喜欢的东西：多巴胺。这就是为什么我们要庆祝你完成的每一项任务。每当你从清单上划掉一件事，都要与自己击掌，竖起大拇指，露出灿烂的笑容，从你的工作桌前站起来，跳个舞，握拳庆祝，说“你做到了”！如果这是一个大的成就，就给自己一次更隆重的庆祝，打电话给朋友或提前开始休息。一定要确保给予自己足够的庆祝。卡罗尔是这样说的：“庆祝你的胜利不仅仅是鼓励你自己，它也能让你学会辨认积极的时刻，这将使你能够更多地发现并享受这样的时刻”。

Of course, the most important thing about whatever tips or system you implement is that it works. Any system that becomes too complicated for you to keep track of, or that bogs you down, or that keeps you from being able to work on your tasks is not a good system. Take what tips interest you, test them out, see how they fit into your system, and leave behind anything that causes more friction and frustration in your life. Your productivity system should always help you more than it hurts! No matter what productivity or organization system you use in your life, whether it’s the bullet journal or something else, hopefully, you can implement some of these tips to make your system even more effective and make your life that much easier.

当然，无论你应用什么技巧或系统，最重要的是它有用。如果一个系统让你觉得太过复杂很难坚持使用，或者给你拖后腿了，或者妨碍了你完成任务，都不是一个好的系统。尝试你感兴趣的建议，看看它们是否适合你的系统，并丢弃任何给你的生活造成更多麻烦的东西。你的效率系统应该带给你的帮助大于带来的麻烦。无论你在生活中用的是哪种效率或管理工具，无论是子弹笔记或是其他什么，希望你能应用这其中的一些建议，使你的系统更加高效，也使你的生活更加轻松。