8 Habits for Limitless Energy

1) Get morning sunlight / 早晨沐浴陽光

"When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night"

“當(dāng)人們早上暴露在陽光或非常明亮的人造光下時(shí)，他們夜間的褪黑激素分泌會(huì)更快，晚上更容易進(jìn)入睡眠?！?/span>

2) Conscious caffeine consumption / 有意識(shí)地?cái)z入咖啡因

不建議過早或過晚喝咖啡，最好是在醒來后的一個(gè)半小時(shí)到兩小時(shí)喝第一杯咖啡。

3) Remove distactions from your work enviroment / 消除工作環(huán)境中的干擾因素

“When people are interrupted, it typically takes 23 minutes and 15 seconds to return to their work, and most people will do two intervening tasks before going back to their original project.”

"當(dāng)人們被干擾時(shí)，通常需要23分15秒才能回到工作中，大多數(shù)人在回到最初的項(xiàng)目之前會(huì)做兩項(xiàng)干預(yù)工作。"

4) Avoid a sweet breakfast / 避免含糖早餐

可以吃一些含有蛋白質(zhì)、脂肪和纖維的早餐，保證一天的能量。

5) Go for a walk after a big meal / 飯后散步

"They found that light walking after a meal, in increments of as little as two to five minutes, had a significant impact in moderating blood sugar levels."

"每次只需兩到五分鐘的飯后散步，對調(diào)節(jié)血糖水平有顯著影響。"

飯后沒有時(shí)間散步的話，盡力不要坐著不動(dòng)就行。

6) Implement a workday shutdown ritual / 制定并實(shí)施工作日停工儀式

Take 5 to 10 minutes at the end of your workday to prepare for the next workday, to get all of your to-dos and work worries out of your head and onto paper.

在結(jié)束一天的工作后，花5~10分鐘為下一個(gè)工作日做準(zhǔn)備，把你所有的待辦事項(xiàng)和對工作的顧慮都記在紙上。

7) Use temptation bundling / 借助誘惑去執(zhí)行

The basic concept of temptation bundling is that you bundle or pair an activity you really like that gives you immediate benefits with an activity you really don't want to do but that provides long-term benefits.

誘惑捆綁的基本概念是，將你真正喜歡的能給你帶來即時(shí)好處的活動(dòng)與你非常不想做但能帶來長期好處的活動(dòng)捆綁或配對。

8) Optimize your sleep environment / 優(yōu)化睡眠環(huán)境

- keep your bedroom cold 保持臥室涼爽

- keep your bedroom dark 保持臥室黑暗

- use a whitenoise machine 使用白噪音

Bouns：可以嘗試兩分鐘冷水澡，瞬間神清氣爽 :)