If you feel guilty when you stop working , this video is for you, because the problem is not laziness, but quite the opposite. You've trained yourself so well to be hyper-responsive and constantly on that rest begins to feel like a threat.
如果你在停止工作时感到内疚，这个视频就是为你准备的，因为问题不在于懒惰，而恰恰相反。你已经把自己训练得反应过度灵敏，并且时刻处于紧绷状态，以至于休息开始让你感到威胁。
You close your laptop, but your brain keeps working. You're going to dinner, but part of you is still checking Slack, even if only mentally. You go to bed, but your brain is rehearsing tomorrow's problems.
你合上了笔记本电脑，但你的大脑还在运转。你要去吃晚饭，但你的部分注意力仍在查看Slack，哪怕只是在脑子里。你上床睡觉，但你的大脑在预演明天的问题。
And even when nothing critical is happening, you feel a constant slight pressure that you should do more. This is where many ambitious people get peak performance completely wrong.
即使没有什么重要的事情发生，你也会感到一种持续不断的轻微压力，觉得自己应该做得更多。这就是许多雄心勃勃的人在追求巅峰表现时完全搞错的地方。
They think the hardest thing is to work harder and focus longer. But beyond a certain point , which you are probably at or close to, the real obstacle is not the ability to work, but the inability to stop effectively .
他们认为最难的事情就是更努力地工作和专注更长时间。但超过某个临界点之后，你可能已经达到或接近这个临界点，真正的障碍不是工作的能力，而是无法有效地停下来。
Because if you can't disconnect, you can't recover. And if you can't recover, you won't reach peak performance. So in this video, I'll show you why guilt sets in when you try to relax, and how to finally switch off without feeling like you're falling behind.
因为如果你无法断开连接，你就无法恢复。而如果你无法恢复，你就无法达到巅峰表现。所以在这个视频中，我会向你展示为什么当你试图放松时会产生负罪感，以及如何最终彻底放松而不会觉得自己在落后。
I'm Brandon Burchard, founder and CEO of flowstate.com. We've trained everyone—from Audi to Accenture to the U.S. Air Force— neuroscience principles to enter a state of flow at will.
我是布兰登·伯查德，flowstate.com的创始人兼首席执行官。我们培训过所有人——从奥迪到埃森哲，再到美国空军——神经科学原理以随心所欲地进入心流状态。
It's the first hour of the day, we're in Kauai, Hawaii, and I'm looking out over the Pacific Ocean with my friend Roy, enjoying one of the views on Earth. The sun is burning on our backs.
这是一天中的第一个小时，我们在考艾岛，夏威夷，我正眺望着太平洋和我的朋友罗伊一起，欣赏着地球上的一处美景。太阳灼烧着我们的后背。
Around a flock of birds, waves crashing below. We've hiked a few miles along the Napali Coast Trail and head down to a hidden beach to watch the waves. Due to Hawaii's early time zone, I woke up around 5:00 AM and got straight to work.
周围一群鸟，下面海浪拍打。我们沿着纳帕利海岸步道徒步了几英里然后前往一处隐秘的海滩观赏海浪。由于夏威夷地处较早的时区，我大约在凌晨5点醒来，然后直接开始工作。
I was on a week-long trip with Roy, and our plans for the day started at about 10:00 AM each morning. So all my work and meetings for the day were squeezed into this one tight 5-hour block from waking up at 5:00 AM to finishing around 10:00 AM.
我和罗伊正在进行为期一周的旅行，我们当天的计划每天早上大约10点开始。所以我当天所有的工作和会议都被压缩到了这一个从早上5点醒来开始的紧凑5小时时段里到大约上午10点结束。
I made it through those 5 hours, then we got in the truck and drove across Hanalei Bay to the start of the Napali Coast Trail. Now I want to take you back 4 years to that day. It's the same day , exactly 4 years ago, and it's now approximately 8:15 PM in Zurich, Switzerland, where I lived at the time.
我熬过了那5个小时，然后我们上了卡车驶过哈纳雷湾来到纳帕利海岸步道的起点。现在我想带你们回到4年前的那一天。就在同一天，整整四年前，现在是苏黎世大约晚上8点15分，瑞士，我当时住的地方。
Now I'm in the corner of a gray office deep in one of those gloomy academic buildings , doing positive psychology at the University of Zurich with a world- renowned professor. I've been here since 8:00 am.
现在我身处一个灰色办公室的角落，在那阴沉的学术楼深处，在苏黎世大学做积极心理学，跟随一位世界知名的教授。我从早上8点起就一直待在这里。
And I'll be here for another 2 and a half hours. This is what my day looked like. Arriving at 8:00 AM, I checked my email for 30 minutes and spent half an hour eating breakfast, simultaneously scrolling through my phone and talking to a colleague.
我还要在这里待两个半小时。这就是我一天的样子。早上8点到达，我花了30分钟查看邮件，又花了半小时吃早餐，同时刷着手机还和同事聊天。
Then I sat down at the table and spent half an hour trying to figure out what to work on. I would work for an hour or so and then go out for a 45-minute snack, which was accidentally prolonged by checking my phone.
然后我在桌边坐下花了半个小时试图弄清楚该做些什么。我会工作一个小时左右然后出去吃个45分钟的零食，结果因为看手机不小心延长了时间。
Then I ran rands, came back, completed a few tasks that came up, and then realized that I should have time to work out quickly, because I would be working late and there would n't be time at the end of the day .
然后我跑了随机数，回来后，完成了几个突然出现的小任务，然后意识到我应该有时间快速锻炼一下，因为我会工作到很晚而且一天结束时不会有时间。
I was returning to a work call, and ended up talking to a colleague for a while. 14 and a half hours in that gray room. And here I am at a quarter to eight in the evening, still at the table.
我当时正回去参加一个工作电话会议，结果和一个同事聊了一会儿。在那个灰色的房间里待了14个半小时。现在是晚上七点四十五分，我还坐在桌前。
Excited, but at the same time tired and with a foggy" head. I was "on" from the very morning, but I never really immersed myself in work. So what was the difference between these two workdays?
既兴奋，又疲惫，脑袋昏昏沉沉的。我从一大早就进入状态，却始终没能真正沉浸在工作中。那么这两个工作日之间有什么不同呢？
Obviously, they sound completely different. A day on Kauai versus a day in Zurich. It was n't just about the better weather and nature on Kauai, it was something more specific. You see, in sleep research, one of the metrics is sleep efficiency.
显然，它们听起来完全不同。在考艾岛的一天与在苏黎世的一天。这不仅仅是因为考艾岛有更好的天气和自然风光，而是有更具体的原因。你看，在睡眠研究中，其中一项指标是睡眠效率。
Sleep efficiency is the percentage of time you spend in bed actually sleeping. If you are in bed for 10 hours and sleep for 8, your sleep efficiency is about 80%, and there is an identical indicator at work.
睡眠效率是指你在床上度过的时间中实际睡着的百分比。如果你在床上躺了10个小时，睡了8个小时，你的睡眠效率大约是80%，工作中有个完全相同的指标。
We call this work efficiency. It's simply the percentage of your workday, from the start until you disconnect from work, that you spend doing actual work. In Hawaii, my work efficiency was about 98%.
我们称之为工作效率。它就是你工作时间的百分比，从开始工作到与工作断开连接，你花在实际工作上的时间。在夏威夷，我的工作效率大约是98%。
Let's look at the calculations. I took two or three short breaks to go to the restroom, just to catch my breath for a moment, and to drink water during that 5-hour block from 5:00 AM to 10:00 PM.
让我们来看看计算结果。我休息了两三次去洗手间，只是为了喘口气，并在这5个小时的时间里喝水从早上5点到晚上10点。
That's 4 hours and 54 minutes of work within a 5- workday. In Zurich, my workday was 14.5 hours long, and I did at most about 6 hours, to be very generous, of actual work in the whole day.
那是在5个工作日内的4小时54分钟的工作。在苏黎世，我的工作日长达14.5小时，而我最多做了大约6小时，非常宽容地说，一整天中实际工作的时间。
So, what is the efficiency of work here? That's 41%, less than half the hours of the day spent doing actual work, compared to what I had in Hawaii. You see, it's not the hours that matter, but the efficiency of work during those hours.
那么，这里的工作效率是多少？那是41%，不到一天小时数的一半用于实际工作，与我在夏威夷时相比。你看，重要的不是时间长短，而是那些时间里的工作效率。
Like sleep, work has different levels of effectiveness. Unlike sleep, you want to maximize efficiency before maximizing duration. The higher your efficiency, the more your workday is spent in a state of flow and the less you spend it in the “gray zone,” where you are half-working, half- distracted in this “no man’s land .” The higher your efficiency, the real free time you have, when you rest, disconnect from work, are present in the here and now, and can do other things.
就像睡眠一样，工作也有不同的效率层次。与睡眠不同，你要最大化效率在最大化时长之前。你的效率越高，你的工作日就越多地处于心流状态，而越少处于“灰色地带”，在那里你半工作，半心不在焉地处于这片“无人区”。你的效率越高，你拥有的真正自由时间就越多，当你休息时，脱离工作，活在当下，还能做其他事情。
And the higher your efficiency, just like with sleep, the higher the quality of your work results usually are. You become more insightful, more attentive, more strategic. You work more on the right things and less on nonsense and noise.
而你的效率越高，就像睡眠一样，你的工作成果质量通常就越高。你会变得更有洞察力、更专注、更有策略。你会把更多精力放在正确的事情上而更少浪费在无意义和噪音上。
So, is a variable that top performers and athlete entrepreneurs truly optimize. They don't care about the total number of hours worked , at least not until their efficiency reaches over 90%.
所以，这是一个顶尖表现者和运动员企业家真正优化的变量。他们不在乎总工作时长，至少直到他们的效率达到90%以上之前不会在意。
This brings us to the obvious question : how do you force yourself intensity to efficiency? Well, your brain needs something that an aimless day never provides. Your brain needs a line it can run to.
这就引出了一个显而易见的问题：如何强迫自己从高强度转向高效率？你的大脑需要一些东西那是漫无目的的一天永远无法提供的。你的大脑需要一条可以奔向的终点线。
If you watch a 400-meter runner approach the finish line, you'll see something really interesting that researchers have been decades. This runner, approaching the finish line, despite having already covered a huge distance, is actually accelerating.
如果你观察一名400米跑者接近终点线时，你会看到一些非常有趣的现象研究人员已经研究了几十年。这名跑者在接近终点线时，尽管已经跑过了很长的距离，实际上正在加速。
The reason is that the brain reallocates resources differently when it knows that the end is defined, fixed, and approaching. In running research, this is called the finishing spurt.
原因是大脑会以不同的方式重新分配资源当它知道终点是确定的、固定的、且正在逼近的时候。在跑步研究中，这被称为终点冲刺。
The mechanism behind feedforward regulation. The idea is that the brain automatically maintains a reserve of effort throughout the race, whether we want it to or not, to reduce the risk of complete collapse.
前馈调节背后的机制。其理念是大脑会自动保持在整个比赛过程中保留一份体力储备，无论我们是否愿意，以降低彻底崩溃的风险。
And when your brain calculates based on distance and timing signals that you're approaching the finish line, the internal limiter in your system, bam, releases its reserves, and you make that final push.
当你的大脑根据距离和时机信号计算出你正在接近终点线时，你系统中的内部限制器，砰，释放出它的储备，然后你做出最后的冲刺。
The runner becomes faster precisely because the threat of running out of energy by the end of the distance disappears, because the finish line is clear, defined, and approaching. And here's the thing: this same principle applies to both knowledge workers and entrepreneurs.
跑者变得更快，正是因为能量耗尽的威胁在赛程终点前消失了，因为终点线清晰可见、明确，且正在接近。关键在于：这同一原理既适用于知识工作者，也适用于创业者。
A workday with a defined finish line, like a sprinter's, creates intense concentration and a quicker entry into a state of flow than an open schedule, because the brain knows that time is limited and accordingly.
有明确终点的工作日，就像短跑运动员的赛程，能产生高度集中的注意力，并更快地进入心流状态，比开放式日程更高效，因为大脑知道时间是有限的，并相应地调整。
Without a finish line, the flows into the evening, recovery becomes impossible, and your access to the flow simply disappears. The work finish line is uncompromising moment of the day: when you reach it, the laptop closes , the mailboxes shut down, and work stops.
没有终点线，心流会延续到晚上，恢复就变得不可能，而你进入心流的能力也就随之消失了。工作的终点线是一天中毫不妥协的时刻：当你到达它时，笔记本电脑合上，邮箱关闭，工作停止。
This line is what makes possible. So instead of wasting your efforts on a day that ends, you spend it within a window that you know will end and make every second work for you. By the way, I have prepared a complete guide with an exact protocol for each step.
这条线正是使这一切成为可能的东西。所以，与其把精力浪费在一天中终将结束的部分，不如把它花在一个你知道会结束的时间窗口内，让每一秒都为你所用。顺便说一下，我已经准备了一份完整的指南其中包含每一步的确切流程。
It is free. You can download it from the link below. There are three steps to implementing this for yourself and setting a working finish line, okay? The first step is quite simple.
它是免费的。你可以从下面的链接下载。自己实施这个过程有三个步骤并设定一个可行的终点线，好吗？第一步相当简单。
This is the implementation of your working finish line. To do this, you need to calculate the total number of hours you work each week now. And then I want you to reduce that number of hours by 25% and make that new reduced number the absolute limit of hours you will allow yourself to work during the week.
这就是你对可行终点线的实施。要做到这一点，你需要计算总小时数你现在每周工作的时间。然后我希望你把这个小时数减少25%并把这个新的减少后的小时数作为你绝对的工作时间上限允许自己在一周内工作的时间。
And then set a time for a work cut- off each day, after which you are not allowed to work , no matter what. Let's say you currently work 60 hours a week. Then you force yourself to reduce your working hours to 45.
然后每天设定一个工作截止时间，之后你不允许工作，无论如何。假设你目前每周工作60小时。然后你强迫自己将工作时间减少到45小时。
If you work 5 days a week, that means each day lasts 9 hours. And if you start work at 9 am, that means your finish line will be at 6 pm. The magic begins when you start religiously finishing work at 6:00 PM so that you never exceed a 45- hour work week.
如果你每周工作5天，那就意味着每天工作9小时。如果你早上9点开始工作，那就意味着你的终点线是下午6点。神奇之处在于你开始严格地在下午6：00完成工作这样你每周的工作时间就永远不会超过45小时。
I know this is very, very illogical, but we have all internalized certain beliefs that contradict the research on performance. So, setting your workday finish line takes about 10 minutes.
我知道这非常、非常不合逻辑，但我们都内化了某些信念这些信念与关于表现的研究相矛盾。所以，设定你的工作日终点线大约需要10分钟。
It appears on your calendar. You need to open your calendar and create two events that repeat every weekday. The starting line is when you start working, and the finishing line is when you finish working.
它会出现在你的日历上。你需要打开日历并创建两个事件每个工作日重复。起始线是你开始工作的时候，而终点线是你结束工作的时候。
This is decided once and in advance. So you don't have to make an appointment with yourself at 4:55 PM every day when work is still on your mind. Place this block where your strongest.
这是一次性预先决定好的。所以你不用在下午4：55每天工作还在你脑海中的时候和自己预约。把这个时间段安排在你效率最高的时候。
If you are active in the morning, set this block for the morning time. If only become productive in the middle of the day, then push it a little later. Where exactly this gap is located is much less important than two conditions: it must be fixed and unchanging.
如果你在早上比较活跃，就把这个时间段设定在早晨。如果你只在一天的中段才变得高效，那就把它往后推一点。这个差距具体在哪里并不重要，重要的是两个条件：它必须是固定不变的。
Imagine a sprinter running to the finish line, not knowing if he will be moved further. He wouldn't be able to run at full speed. In addition to being consistent, it 's important that this gap is shorter than what you have now, because we want you to run faster.
想象一名短跑运动员跑向终点线，却不知道终点线是否会被向前移动。他就无法全力奔跑。除了保持一致外，重要的是，这个间隔要比你现在有的更短，因为我们希望你跑得更快。
The next step is to reschedule everything already on your around this finish line. Review your ongoing calls and regular meetings and move anything that falls outside the new window into it.
下一步是重新安排一切已经在你周围的这个终点线。检查你正在进行的通话和定期会议并将任何落在新时间窗口之外的事项移入其中。
The goal here is simple. Every commitment you make must fit between the start line and the finish line so that nothing is left behind . And then set an alarm on your phone for the finish line time.
这里的目标很简单。你做出的每一项承诺都必须安排在起点线和终点线之间，这样就不会有任何事情被落下。然后在你的手机上为终点线时间设置一个闹钟。
When he rings—bam! You are like a sprinter crossing the finish line. So, this brings us to the second step: turning your workday into a Tetris container by strictly finish line. Once everything is set up, you can treat your work week like a game of Tetris.
当他按铃——砰！你就像冲刺越过终点线的短跑运动员。所以，这就把我们带到了第二步：把你的工作日变成一个严格按终点线划分的俄罗斯方块容器。一旦一切就绪，你就可以把你的工作周当作一局俄罗斯方块。
In Tetris, the main goal is to place pieces in a limited and immobile container. Your work week should function exactly the same way . Your task is to fit everything important into your fixed time container.
在俄罗斯方块中，主要目标是把方块放入一个有限且不可移动的容器里。你的工作周也应该以完全相同的方式运作。你的任务是把所有重要的事情都塞进你固定的时间容器里。
You are forced to put only what matters there, in the best sequence, and do it as quickly as possible. Now that you can no longer resort to increasing your work hours because you adhere to this finish line, a whole new paradigm will open up for you .
你被迫只把最重要的事情放在那里，以最佳的先后顺序，并尽可能快地完成。既然你不能再诉诸增加工作时间因为你坚守这条终点线，一个全新的范式将为你打开。
I first tried this when I was scaling a business a while ago. My work finish came about halfway through writing the letter, a few days after the experiment began. And of course, every instinct was screaming at me to just spend another 10 minutes and get it over with . It seemed absurd.
我最初尝试这个方法是在不久前扩大企业规模的时候。我的工作完成出现了在写信写到一半时，实验开始几天后。当然，每一个本能都在对我尖叫让我再花10分钟把它了结掉。这似乎很荒谬。
I just finished the letter. I thought, "This is crazy." But I did it. I followed this. And the next morning, knowing that despite everything, my laptop would turn off at the same time, I started thinking completely differently about my day and what to prioritize in it .
我刚写完那封信。我心想：“这太疯狂了。”但我还是做了。我照做了。而第二天早上，我明白，尽管有种种困难，我的笔记本电脑还是会在同一时间关机，我开始以完全不同的方式思考我的一天以及其中该优先处理什么。
If I broke my rule and allowed myself to work after the finish line, I wouldn't be driving my brain into a corner where it would look for solutions other than simply increasing my work hours.
如果我打破了自己的规则允许自己在终点线之后继续工作，我就不会把自己的大脑逼入困境让它去寻找解决方案而不是仅仅增加我的工作时间。
So the pain of not being able to finish that letter, and still sticking to the finish line, is what creates a fundamental shift in thinking and opens up a new paradigm. In the end, all that matters is that your brain learns that the workday has an end point.
所以，无法完成那封信的痛苦，却依然坚持到终点线，正是这种痛苦带来了思维的根本转变并开启了一种新的范式。最终，重要的是你的大脑学会了工作日是有终点的。
This will seem absurd . This will go against all your intuition. Don't be scared if go a little haywire in the first week and you, you know, don't have time to complete some tasks or respond to people on time, and that will hurt.
这看起来会很荒谬。这会违背你所有的直觉。如果第一周有点失控，而你又你知道，没有时间完成一些任务或及时回复别人，别害怕，那会让人难受。
Allow your to suffer a little in the term. Over time, all the benefits of this new paradigm will begin to manifest themselves in full . Suddenly, every minute seems well- spent. Every second becomes valuable, and the richness and efficiency of your completely changes.
允许自己在学期中受一点苦。随着时间的推移，这种新范式的所有好处将开始充分显现出来。突然，每一分钟似乎都过得很有意义。每一秒都变得珍贵，而你生活的丰富度和效率完全改变了。
There are several reasons why this happens, and I want to break them down. First of all, everything is quite simple. Your speed increases more than the hours decrease, so you actually cover more total distance.
这种情况发生有几个原因，我想把它们逐一分析。首先，一切都相当简单。你的速度增加得比时间减少得更多，所以你实际上覆盖了更多的总距离。
5 hours at 15 miles per hour is 75 miles. 12 hours at 3 miles per hour is 36. So a longer day spent at a walking pace produces less output than a much shorter day spent at a sprinting pace Next—the work finish finish forces you to be clear.
以每小时15英里的速度行驶5小时就是75英里。以每小时3英里的速度走12小时是36。所以，以步行速度度过的较长一天产生的产出比以冲刺速度度过的短得多的一天更少接下来——工作完成完成迫使你保持清晰。
When your work hours have a fixed upper limit, your brain suddenly begins to distinguish important tasks from trivial ones. It's like tuning a radio: from static noise to a truly crystal clear signal.
当你的工作时间有固定的上限时，你的大脑突然开始区分重要任务和琐碎任务。这就像调收音机：从白噪声到真正清晰的信号。
Two flow state researchers from Aalto University describe the mechanism underlying this . This is called perceived importance. This is the personal meaning your brain gives to a task.
阿尔托大学的两位心流状态研究人员描述了其背后的机制。这被称为感知重要性。这是你的大脑赋予一项任务的个人意义。
And do you know what it gives? The higher the perceived importance , the more you believe that what you are doing is critically important, the more motivation, commitment, and focus increase.
你知道它带来了什么吗？感知到的重要性越高，你就越相信你正在做的事情至关重要，动力就越强，承诺和专注度就越高。
Attention becomes more selective, distractions are suppressed, and as a result of all these changes, the flow state comes more easily. So, the deficit exacerbates this on the other side.
注意力变得更具选择性，干扰被抑制，而所有这些变化的结果是，心流状态更容易到来。所以，赤字在另一方面加剧了这个问题。
When there is plenty of time, attention is scattered across everything. When it becomes scarce, your attention narrows. She focuses tightly on what is related to the deficit and stops noticing the rest.
当时间充裕时，注意力会分散到所有事物上。当时间变得稀缺时，你的注意力就会收窄。她紧紧专注于与缺陷相关的事物而不再留意其余的一切。
Another thing to remember: hours do not equal results. When it comes to productivity, hours are just one of the tools we can use to get things done. There are many, many other ways to get the desired result that are much less exhausting for us and our lives than spending hours.
还有一点要记住：时间不等于成果。谈到效率时，时间只是我们用来完成任务的工具之一。有很多，很多其他方法可以得到想要的结果这些方法对我们和我们的生活来说要轻松得多而不是花上几个小时。
Having time limits to work forces you to rely on these other ways to increase paradoxically lazy option of simply adding more hours. You are to improve your skills, have a better strategy that leads you to your goal more effectively, and delegate tasks better.
给工作设定时间限制迫使你依赖这些其他方法来增加看似矛盾的懒惰选择即简单地增加更多时间。你要提升自己的技能，拥有更好的策略，让你更有效地达成目标，并更好地委派任务。
But without a work deadline, every is solved by default only by spending more hours. Another thing that happens when you limit your work hours is that you adjust the balance between challenge and skill, which is one of the most powerful flow triggers.
但如果没有工作截止日期，每件事默认都只能通过花费更多时间来解决。限制工作时间还会带来另一个变化：你会调整挑战与技能之间的平衡，而这是最强大的心流触发因素之一。
Flow requires that the challenge be slightly, about 4%, above your current skill level. A little bit. And when you reduce the hours, the difficulty of the task increases by itself, usually putting the person in that ideal zone for a state of flow.
心流要求挑战要略微高出你当前技能水平约4%。只是一点点。而当你减少时间时，任务难度本身就会增加，通常会把这个人置于那个理想的区间以进入心流状态。
So, step three. Step three— shorten the distance, run faster, and recover longer. Start with the days you really can't cut. A launch, a deadline, a period when the workday simply has to be long— instinct tells you to completely abolish time limits on these days.
那么，第三步。第三步——缩短距离，跑得更快，恢复更久。从那些你实在无法削减的日子开始。一次发布，一个截止日期，一段工作日就必须变得漫长的时期——本能告诉你在这些日子里完全废除时间限制。在这些日子里。
Instead, you should follow them. In other words, when you have a really busy period where you really need to work more hours per week, it doesn't mean you just give up on the deadline.
相反，你应该遵循它们。换句话说，当你有一段非常忙碌的时期确实需要每周工作更多小时时，这并不意味着你就放弃截止日期。
This means extend the overall work block a little to account for this, but still work your way to the finish line and maintain high efficiency by sticking to it just as strictly. Now that you've reached the point where you have a clear finish line and are sticking to it, you can do something incredibly powerful to get time back into your life: push that line a little bit .
这意味着稍微延长整体工作时段来弥补这一点，但仍要努力坚持到终点线并保持高效率同样严格地坚持下去。既然你已经达到了有了明确终点线的阶段并且坚持执行，你可以做一件极其强大的事来把时间重新赢回生活中：把那条线稍微往前推一点。
Shorten the distance. And every benefit you just learned about will grow with it. One last key thing: the beauty of the finish line is that it allows the system to unload. When we reach that limit earlier in the day, like I did on Kauai, rather than like in Zurich, what can we do the rest of the time?
缩短距离。你刚刚了解到的每一个好处都会随之增长。最后一个关键点：终点的美妙之处在于它能让系统卸下负担。当我们在一天中更早达到那个极限时，就像我在考艾岛那样，而不是像在苏黎世那样，其余时间我们能做什么？
First, we completely turn off . And that means we can recover, and recovery is the fourth phase of the flow cycle. Flow states are like dimmers, not light switches. There are four phases in which a state of flow occurs.
首先，我们完全关闭。这意味着我们可以恢复，而恢复是心流循环的第四个阶段。心流状态就像调光器，而不是电灯开关。心流状态的发生有四个阶段。
This is the struggle phase, the relaxation phase, the flow state itself, and, finally, the recovery phase. And if we don't recover properly, we can't return to a state of flow. If you sprint, then jog, then walk, then barely crawl, and never rest, your pace will constantly drop.
这是挣扎阶段，放松阶段，心流状态本身，以及最后的恢复阶段。如果我们不能好好恢复，就无法回到心流状态。如果你冲刺，然后慢跑，然后走路，然后几乎只能爬行，而且从不休息，你的速度会不断下降。
The same thing happens with entrepreneurs and workers. But the athlete -entrepreneur understands: once you cross the finish line, the guilt for poor disappears. You no longer need to work, and true recovery can begin , allowing you to start the race the next morning from the starting line.
创业者和员工也是如此。但运动员兼创业者明白：一旦你越过终点线，表现不佳的愧疚感就会消失。你不再需要工作，真正的恢复才能开始，让你能够在第二天早晨从起跑线重新开始比赛。
You enter a state of flow and don't waste a huge portion of your life working in a "gray zone" where you work half-heartedly, achieving less than you could in much less time. So set a finish line, become an athlete who sprints with high efficiency , instead of getting wasted like I did in Zurich.
你进入心流状态就不会浪费生命中很大一部分时间在“灰色地带”里工作，三心二意地做事，用更少的时间却能取得更大的成就。所以设定一条终点线，成为一名高效冲刺的运动员，而不是像我当年在苏黎世那样虚度光阴。
And if you another tool to more proactively access your flow state while you work , you'll love this screencast video.
如果你还想要另一个工具来更主动地进入你的心流状态在工作时，你会喜欢这个屏幕录制视频的。
