如何在下班后安排出有效的学习时间

想问工作的各位，如何在下班后安排出高效的学习时间？感觉这才是妥妥的技术活。

这里所说的学习比较狭义, 特指与工作职业相关的技术, 课程, 刷题, 以及各类研究.
e.g. (情节纯属虚构, 举例非常狭隘)
data scientist/ds wanna be上k姐课.
大厂程序员在美好的周三傍晚翻开Effective Java.
Manager精读《如何管理好自己的员工》并且发了自己深以为然的quote在朋友圈.
研究如何在资本市场叱诧风云.
读纸.
etc.

不包括: 学习乐器, 烹饪, 各类文艺追求, 铁人三项特训, 女装大佬, 推娃, etc. 这些同样烧脑需要时间的事情, 我归类在other commitments.
他们并非不重要, 他们并非不重要, 他们并非不重要, 只是想重点讨论职业发展上的学习.

以下这些点希望大家聊聊, for both weekends and weekdays.
1. 锻炼时间
2. 饮食安排
3. 平时学习内容, 是工作的延伸还是自己的感兴趣的领域, 或者各种组合的比例. 算下来每天/每周有多少有效时间.
4. 睡眠时长
5. 如何安排学习以外的other commitment.
6. 还剩下有多少leisure time (if there is any).

先说说自己, 以抛砖引玉.
weekdays:
在公司朝九晚六，办公时间基本上想怎么出活, 学习多是碎片化功能性, 过于片面, 不够系统, 积累感不足.
晚上commute + 晚餐, 之后一般就8:00 - 8:30pm. 稍微拖延一下可能就9点了...
9:00 - 12:00这3小时, 身心俱疲强弩之末, 能有1.5 - 2 hrs的强力输出已经是发挥极好. 但是最近由于缺乏目标而显得低效.
12:00 - 1:00 入睡
1:00 - 8:30 睡, 基本没办法睡低于7.5 hrs.
(loop back)
weekends:
周末学习还没有一个方法论, 总体比较低效, 很想听听大家的建议.

总体而言, 想知道大家是如何规划学习时间的, 用什么办法养成纪律, 以及如何解决劳累的问题.
以及其他任何心得体会.

请大家说出自己的故事, 万分感谢.

工作性质原因，可以早八晚五，通勤基本上单程控制在30 - 40 mins. 行业DS相关. 以上是背景

我的日常routine大概是早上6点半到7点起床，视起床时间觉得要不要在家吃早餐。7点半上车8点到公司。通勤路上的话一般会听podcast有关当天的新闻，这里推荐一个我很喜欢的频道：DTNS Daily Tech News Show.

白天工作一般都是project-based,很少有连续的积累时间。目前目标是下午4点之前可以完成当天规划的工作，然后4点到5点钟在公司有一个小时可以学习自己的内容。4点到5点这段时间的规划是follow K神的帖子，继续努力在DS的道路上学习。https://www.1point3acres.com/bbs/thread-292951-2-1.html （此处感谢K神一波）

5点离开公司，到家后大概5点40左右，视劳累情况休息20分钟，真的是关窗帘关手机那种放松休息，然后大概6点左右去健身房，热身+力量训练+有氧 1小时左右，之后回家洗澡并准备下一阶段的学习。

大概晚上8点左右开始会学一个小时英语，要么American Accent Training, 要么根据奶爸的英语教室继续学习其他的内容 https://site.douban.com/195274/ 这个英语学习路径是我一直follow的，对我来说，每一个阶段的进步都很明显也很有效。作为研究生才出国的比较晚的同学，无论生活上或者工作上感觉英语再怎么好都不为过，所以想每天都坚持有输入。

之后9点-11点左右，会上网看看新闻，和家人聊聊天或者处理一些生活上的杂事（收拾房间，刷知乎，上网买东西 etc）

晚上11到12点之间就休息了

另外，计划中是一周尽量会参加两次当地的meet up. 一次行业相关，一次兴趣相关。像这周就会有一个Looker关于data visualization和marketing analysis的讲座 而周末会去一个coffee tour的活动~

周末的话，目前还没有规划出一个完整的体系，主要是觉得平时都已经那么紧张了，周末真的不想再绷着一根弦了。。。

这样的好处是每个时间点应该干什么非常明确清楚，到了那个时间，就像一个trigger 形成肌肉记忆，直接去做该做的事情就好了，有效减少犹豫拖延的时间。因为真的是越犹豫脑子里越会把困难扩大化然后就拖延症发作，然后，就没有然后了。。。坏处呢，可能因为坚持的时间不够长还没有形成习惯，有时候会觉得每时每刻都很明确了，特别机械化，缺少生活中的小意外小惊喜，没什么新鲜感(⊙o⊙)…时不时会觉得挺无趣的，所以一周中穿插两三个活动，或者周末就想干嘛干嘛，想赖多久赖多久，对我来说非常重要。

相信生活是由80%的routine和20%的highlight组成，就是要不断实践自己的规划然后快速迭代直到能够坚持下来并且适合自己, 随着年龄越来越大，生活中越来越多的部分被习惯所支配，所以坚持半衰期长的事情，养成好的习惯是目前比较关注的部分。

补充一下:看到有很多朋友问晚饭的事情，其实我晚饭一直吃得很简单。一般下午四点左右会加个餐香蕉酸奶什么的，保证下了班还有体力去gym. 运动完的话会减少很多饥饿感。而且我晚饭都很随意，烤两片面包或者直接Trader Joe's 买回来沙拉很方便。对于超市直接封装好的沙拉，我有一个小建议，一般看卡路里的时候都会发现 with dressing 和without dressing 差别会非常大。我一般会加自己买的0 calories沙拉酱，这个网上很好找的，大家可以自己google。

另外活动的话就是 https://www.meetup.com/ 和 https://www.eventbrite.com/ 这两个网站用的比较多。坐标纽约，各种各样的活动都有，在Meet Up那个网站里直接加入自己感兴趣的group就可以啦。可以顺带看看这个group过去的活动和举办活动的频率。因为有些group看起来members很多也很吸引人，但有可能不怎么活跃，负责人发起后就没有好好组织活动了。以上～

家有一小娃的人告诉你：当你下班后，战斗才刚刚开始！

补充内容 (2019-5-18 01:01):
没娃的人盼周末； 有娃的人盼周一

great topic.

i think my answer will be shocking....

i am more of a "sprinter": do a super intense sprint, and then rest for a long time.

i can wake up super early and do learning before the workday formally starts (as in, 5am-9am), then start work day at 10am or later.
or ... plenty of redbull and monster and 5hr energy, put in 5-6hrs every night after the workday closes. Sometimes, that means 6pm-3am.
i can do wfh day, and put in solid work from 7-8am-ish, all the way until midnight, if needed.
Yes I have even slept in a sleeping bag at work to save the commute time.
If i am on a roll, I can stay up until 6am, get a little sleep, and then go to work at 9 and the day would be just fine.

WHAT!?!?!? Yes - I catch up on sleep over the weekend.
during some of the most intense sessions, i'd put in 15hrs a day, sleep very little during the weekdays,
and then sleep pretty much nonstop over the weekend and would skip meals.


*BUT*, i can't do this for very long. I'd do this in a super aggressive way (like 3-4 nights/week) for maybe 2 months


WHAT can I really learn in 2 months? this kind of intensity can cover a domain pretty well, and would usually be enough to lead to tangible results.




and then i have to take a break, and just watch tv or sth after work, and do zero studying. for months :D
i almost never do two sprints back to back. that may lead to burn out.
I can do this for longer if the domain is super interesting.



Not only learning - i tend to do everything in this way, finding a new job, ship a product, make a course, write a paper etc.
While it would be nice to keep a steady pace and never give up, it does not work well for me.
I am quite compulsive and don't have great perseverance. If i dont see results fairly quickly, I tend to lose interest.
I also have higher than normal energy level and have had irregular sleep patterns all my life.


there are definitely things working in my favor as well
- i have streamlined my life/relationship to the extent that i need to do zero explanation/coordination for my strange schedule.
- i dont have much in terms of other responsibilities or other commitments
- i have very high level of autonomy in my work and in my studies, i barely need to do anything that I dont want to, --- this greatly helps with keeping motivation high
- my family is very supportive for whatever i choose to do



So combining these, the sprint learning is intense but highly effective, and works well for me. Amazingly, i have met quite a few people in my work life, who are like this.

http://www.zhihu.com/question/20406019

说下我自己？本来是申请18fall的master结果被全聚德了，在国内工作了一整年，因为是在券商所以考了个从业+重新刷了次G+自己DIY申请一条龙
效率还可以，起码要做的东西都做完了，但是结果没本科时候那么好，确实在职学习不如学生时候学的深
我和楼主情况不太一样在于我比较惨是在不学就没钱赚/没书念失学的边缘疯狂试探 所以动力很足
朝九晚五，早7:30起床，午休一小时，午饭工作餐，
5:00下班，去菜市场买菜回来炒菜再洗碗……那是从来懒得干的，我定外卖or熬个粥，7:00前吃完饭+做日常家务+和异地男朋友唠嗑维护感情
7:00开始学，学到9:00左右瑜伽垫做组运动30分钟到一小时不等，然后冲个澡，10:30左右，重新坐回来继续学
10:30学到12:30
1:00刷刷微博看看小说睡觉
虽然我从不熬夜，但我属于午夜效率暴高的那种- -10:30-12:30往往能搞定大事
周六周日效率就很低了，不会学习，有看书习惯，顶多看看闲书= =
最后：像楼上那个知乎贴 我租房就在单位旁边 贵是贵但是用钱多学一小时我觉得很值
然后厨艺不佳如我一个人就懒得折腾做饭了，自己拌个沙拉又简单又方便还减肥
学到一半累了就去做运动+洗个澡 洗完以后又是一条好汉

佩服楼上大神

K姐 发表于 2019-5-15 13:41
great topic.

i think my answer will be shocking....

精神诚可贵，但该方式因人而异，身体素质不合适的（可能三天后就病倒了），谨慎尝试（与努不努力无关）。

未入职小菜*鸟码一个先。。。

K姐 发表于 2019-5-15 13:41
great topic.

i think my answer will be shocking....

感谢光速回复! 非常有趣.

几点takeaways和一些follow-ups. 先澄清一下我问问题的方式, 我喜欢一个大问题问很多小问题当作方向和例子just to be specific, 如果觉得过于overwhelming, 可以在回答大问题的过程中仅仅提及小问题而非一一作答. I value people's time!:) 回复K姐但请大家一起讨论!

. Waral dи,1. WHAT can I really learn in 2 months? this kind of intensity can cover a domain pretty well, and would usually be enough to lead to tangible results.

Follow-ups:
I can hardly believe that 2 months' worth of sprint is adequate in covering a domain knowledge. Now that I think of it maybe it's on me. To make this work at all, I think these things must be performed strategically.

1.1. Scoping and Goaling

How do you usually scope your sprints? Setting a goal too ambitious for instance will ruin the momentum. Or can you tackle goals of different scopes with different approaches?
e.g. These are my frame of reference. Please correct if you think differently. I definitely have my own bias.
A goal I think might be too broad and ambitious:
I want to become a machine learning expert in the next two months. (HELLYEAH)
A goal that is reasonably scoped:
I want to learn the most important basics and optimization techniques for iOS dev.
A goals that I don't really have experience with but you do:
I am gonna write this damn paper in the next 2 months.

In general, how do you figure out what to focus on in the first place. Do you generally go for something that is more rigid, like a coursera course or a book. Or you can just comfortably freestyle, combining many different potentially fragmented sources to gain a bigger picture on a topic. Or do you go by engineering goals and feature delivery? And most importantly how does this strategy work out for your research?

1.2. Setting up a useful feedback mechanism for reward and adjustment.

"If i dont see results fairly quickly, I tend to lose interest. "

This is a common sentiment shared by many. In my mind the most important aspect in overcoming this is to have tangible milestones. A feeling that I am still on track to something potentially awesome. This is ESPECIALLY TRUE in physically and mentally taxing sprints like yours.
A few quick questions on top of my mind:
Do you do brain dumps? Take extensive notes? Answer a set of premeditated questions? Test your knowledge retention in any ways? In general just how you gauge and pace yourself in your sprints so that you can feel accomplished and persevere? Or more broadly, how do you know if you have learnt something well? Especially for intimidating goals and vague domains. Do you follow well-established MOOCs, books, etc, or are you comfortable of doing it yourself? Feel free to also link this back to the scoping question since they are kinda related.

1.3. Impacts on health, and how to deal with physical/mental stress during the sprints.

Without disclosing your privileged medical info, just how in the world did you pull these sprints off without having any health consequences? lol I almost died by just cramming for a week or so. And Caffeine screws me up big time so that is a no no. How could you get a way with this. 哎体壮如牛令人羡慕.

Or, do you actively try to mitigate those horrible feelings by strategically taking taps, eat healthy, exercise, meditate, CoCo??? (joking), take regular breaks. The sprint duration you have mentioned are bonkers.

2. I am quite compulsive and don't have great perseverance. If i dont see results fairly quickly, I tend to lose interest.

Follow-ups:
How do you turn your compulsiveness to your favor? For most people, myself included, compulsiveness (the instant gratification monkey) tend to be a huge distraction. I am sure your compulsiveness sometimes frustrates you in a sprint. Do you just seclude yourself free of any distractions? Or you might be able to just naturally focus for hours and your compulsiveness doesn't kick in in like days. Then the "don't have great perseverance" thing could be debatable...

=====================================================

Now back to myself.

I do agree with the sprint argument. I had some personal success with it too. The most annoying issues I experienced are poor knowledge retention and health repercussion. But I guess I just need to be smarter and compensate for my body's limitations.

So the takeaways are:

1. If I really want to try it. I might have to find something in between a crazy sprint and a completely comfortable schedule. And try to do it for maybe 3 months max. See if I can pull this off.

2. Rewards and passion are so very important. Keep clear goals in mind and keep out distractions. Gauge myself regularly might help. Do it and don't think too much about it.

3. Manage your life in a way that helps with these goals. Relationships, work, leisure, distractions, etc. This is non-trivial at all...

Jean821 发表于 2019-5-16 00:47
精神诚可贵，但该方式因人而异，身体素质不合适的（可能三天后就病倒了），谨慎尝试（与努不努力无关）。

恩这个真不是随便可以操作的.