作息参考 | Haruki Murakami + Andrew Huberman

Part 1 For the Japanese author Haruki Murakami , creativity comes from routine: early starts, deep focus, and long-distance running.

• 4AM :起床，開始一天的工作。

- AM: 5-6個小時的寫作:每天早上，他會寫作5-6個小時，確保每天有固定的寫作量。

• PM:下午他會進行跑步或游泳等運動，處理雜務，閱讀，聽音樂，放鬆身心。
• 9PM:睡覺，確保充足的睡眠。

From the Japanese writer’s point of view, “writing a long novel is like survival training. Physical strength is as necessary as artistic sensitivity,” spending his days running and swimming to build up his endurance, as well as competing in marathons and triathlons.

Part 2 Dr. Andrew Huberman

6-10AM:

• 立即接触阳光+饮用盐水
• 冷水浸泡/洗脸以增加多巴胺水平
• 延迟咖啡因摄入以控制皮质醇水平
• 进行轻度运动以支持多巴胺水平

10AM-2PM:

• 深度工作 90min work +20mins break OR 25min work + 5min break
• Shut down social media

2-10PM:

• 专注于创造性工作
• 练习非睡眠深度休息以达到放松和专注
• 外出/社交互动 (Group exercise/Dinner plan)