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分享一个有关提高效率的文章：
A 90-Minute Plan for Personal Effectiveness
For nearly a decade now, I've begun my workdays by focusing for 90 minutes, uninterrupted, on the task I decide the night before is the most important one I'll face the following day. After 90 minutes, I take a break.
To make this possible, I turn off my email while I'm working, close all windows on my computer, and let the phone go to voicemail if it rings.
I typically get more work done during those 90 minutes, and feel more satisfied with my output, than I do for any comparable period of time the rest of the day. It can be tough on some days to fully focus for 90 minutes, but I always have a clear stopping time, which makes it easier.
I launched this practice because I long ago discovered that my energy, my will, and my capacity for intense focus diminish as the day wears on. Anything really challenging that I put off tends not to get done, and it's the most difficult work that tends to generate the greatest enduring value.
I first made this discovery while writing a book. At the time, I'd written three previous books. For each one, I'd dutifully sit down at my desk at 7 a.m., and I'd often stay there until 7 p.m.
Looking back, I probably spent more time avoiding writing than I did actually writing. Instead, I spent an inordinate amount of time and energy making lists, responding to email, answering the phone, and keeping my desk clean and my files incredibly well organized.
There were days I never got to writing at all. It was incredibly frustrating.
At the heart of making this work is to build highly precise, deliberate practices, done at specific times, so they eventually become automatic and don't require much expenditure of energy or self-discipline, akin to brushing your teeth at night. It's the crux of what I now do at my company, The Energy Project.
It was this approach that I applied to the book I was writing, and at other times to whatever I happen to be working on. The effect on my efficiency has been staggering. I wrote my fourth book in less than half the time I had invested in any of the three previous ones.
When I'm not working on a book, I choose the next day's work the night before because I don't want to squander energy thinking about what to do during the time I've set aside to actually do the work.
I define "important" as whatever it is I believe will add the most enduring the value if I get it done. More often than not, that means a challenge that is "important but not urgent," to use Steven Covey's language. These are precisely the activities we most often put off — in favor of those that are more urgent, and easier to accomplish, and provide more immediate gratification.
I start at a very specific time, because I discovered early on that when I didn't hold myself to an exact time, it became a license to procrastinate. "Oh wait," I'd tell myself, "I'm just going to answer this email," Before I knew it, I'd have answered a dozen emails, and a half dozen more had arrived, calling out for my attention.
Finding an excuse to avoid hard work isn't hard to do.
I work for 90 minutes because that's what the research suggests is the optimal human limit for focusing intensely on any given task. This "ultradian rhythm," the researcher Peretz Lavie and others have found, governs our energy levels (see page 51 for details).
Over the course of 90 minutes, especially when we're maximally focused, we move from a relatively high state of energy down into a physiological trough.
Many of us unwittingly train ourselves to ignore signals from our body that we need a rest — difficulty concentrating, physical restlessness, irritability. Instead, we find ways to override this need with caffeine, sugar, and our own stress hormones — adrenalin, noradrenalin, and cortisol — all of which provide short bursts of energy but leave us overaroused.
By intentionally aligning with my body's natural rhythms, I've learned to listen to its signals. When I notice them, it usually means I've hit the 90-minute mark. At that point, I take a break, even if I feel I'm on a roll, because I've learned that if I don't, I'll pay the price later in the day.
I don't get it right every day, but this single practice has been life-changing for me.
Try it for one week. Come back and report here on what you discover. I think you'll be amazed.
用“90分钟计划”提高个人效率
作者：托尼·施瓦茨 2013年05月20日 11:24
字号：
近十年来，我每天工作的第一件事是集中精力工作90分钟，完全不被打断，做前一天晚上计划好的、第二天面临的最重要的工作。90分钟之后，我休息一下。
为了做到这一点，我工作的时候会关掉电子邮件，关掉电脑上所有的窗口，把电话转到语音邮箱。在这90分钟里，我通常能完成更多的工作，工作成果也更令我满意，比这一天剩下的时间里任何同样长的时段做得都更好。有时要完全集中注意力90分钟挺难的，但是我总是给自己定一个明确的停止时间，这样做起来更容易。
我开始这项练习，是因为很久以前我就发现我的精力、意志力、集中注意力的能力，随着一天时间的流逝变得越来越差。那些被我推迟的、有挑战的工作最后都没有做，而恰恰是这些最困难的工作能产生最大的持久价值。
我是在写一本书的时候发现这一点的。那时，我已经写了三本书。写每本书的时候，我都像完任务一样从早上7点到晚上7点一直坐在书桌前。回想起来，我想办法逃避写作的时间比真的在写作的时间要长。我花了太多的时间列清单、回邮件、接电话、整理书桌、反复整理本已很有条理的文件夹。 那些日子我什么也没写出来。非常让人沮丧。
让这个做法获得成功的关键是非常精确地、有意地、在具体的时间去做，这样最后它变成一种自然而然的习惯，不需要花费太多精力和自制力，就像你每天晚上要刷牙一样。这也是我目前在我的公司The Energy Project所从事工作的关键。
我写第四本书的时候用的就是这种方法，后来在我需要完成其他重要事情的时候，也用这种方法。这种方法极大地提高了我的效率。我写第四本书花费的时间，是我写前三本书的任何一本的二分之一。
不写书的时候，我也会在前一天晚上就想好第二天我要做的工作，因为我不想在我坐下来开始工作的时候才去想我该去做什么。
我对“重要工作”的定义，是我认为任何能增加最持久性价值的工作。用史蒂芬·柯维（Steven Covey）的话说，常常就是那些“重要而不紧急”的挑战，那些我们一再往后拖延的工作，而我们往往更愿意去做那些更紧急、更容易完成、能更快带来成就感的事情。
我给自己设定一个确定的、具体的开始工作的时间，不然的话，我会一直往后拖。“再等一下，”我会对自己说，“我回完这封邮件就去做。”不知不觉中，我已经回了十来封邮件，而这时，又来了几封新邮件，等着我去回。 找个借口不去做困难的工作简直太容易了。
我把工作时间设定为90分钟，是因为调查表明，不管你做什么事情，身体所能承受集中注意力的最佳时限就是90分钟。佩雷兹·拉维（Peretz Lavie）和其他研究者发现的“次昼夜节奏”支配着我们的精力水平。
在这90分钟的过程中，特别是当我们高度集中注意力的时候，我们的精力从一个相对高的水平滑落到一个生理低谷。
我们很多人很不明智地训练自己忽视身体提醒我们需要休息的信号——难以集中注意力，躁动不安，烦躁易怒。我们想办法用咖啡因、糖以及自身的压力激素——肾上腺素、降肾上腺素和糖皮质激素——来消除这些信号。这些东西短时间里能让我们精神大振，但是也会让我们过度兴奋。
我有意地遵循我身体的自然节奏，我学会了倾听它的信号。当我注意到这些信号出现的时候，通常意味着90分钟的时间到了。这时，即使我感觉状态正佳，我也休息一会儿，因为我知道，如果我不休息的话，在这一天的晚些时候，我会付出更大的代价。
我并不是每天都能做到这一点，但是这个简单的练习已经改变了我的生活。你可以用这种方法先尝试一星期，我相信你一定会很吃惊自己效率提高的程度。
托尼·施瓦茨（Tony Schwartz）The Energy Project 首席执行官
最后，我的感想：
一句话。。。这个90分钟的计划对于我是比较有效的，以后起床学的第一样东西要选耗时最长最累但最有效的！！！
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发表于 2013-7-20 23:18:56
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