生活小技巧：7件小事讓你一天都精神抖擻

If you feel a twinge of jealousy each time you read about another successful person who wakes up at 4 a.m. to meditate, jog, read a novel, and eat two grapefruits, take heart.

是否在你每次讀到關(guān)于某位成功人士早晨四點(diǎn)起床、冥想、慢跑、讀小說(shuō)、吃兩瓣葡萄柚時(shí)，就會(huì)十分嫉妒呢?那就請(qǐng)你振作起來(lái)吧。

You don't have to add three leisurely hours to your morning routine to be happy or productive. In fact, plenty of the habits that can help you start your day- take five minutes or less.

你不必再花三個(gè)寶貴的鐘頭來(lái)做早晨那些瑣事，就會(huì)開心或者效率更高些。事實(shí)上，很多習(xí)慣可以幫您開啟新的一天，而且只需五分鐘的時(shí)間或者連五分鐘都用不了。

Below, find some of the simplest routines to tackle your day feelingrefreshed and ready to tackle whatever challenges come your way.

下面，就是一些最簡(jiǎn)單的小事，這些小事可以讓你一天都感覺精神抖擻并且能幫你擁有時(shí)刻做好應(yīng)對(duì)挑戰(zhàn)的積極狀態(tài)。
 

twinge /tw?n(d)?/ n. 陣痛;悔恨

jealousy /'d?el?s?/ n. 嫉妒;猜忌;戒備

meditate /'med?te?t/ v. 冥想;沉思

jog /d??g/ v. 慢跑;輕推

leisurely /'le??l?/ adj. 悠閑的;從容的;adv. 悠閑地;從容不迫地

routine /ru: 'ti: n/ n. 程序;日常工作;例行公事

productive /pr?'d?kt?v/ adj. 能生產(chǎn)的;生產(chǎn)性的;多產(chǎn)的

tackle /'tæk(?)l/ v. 處理;抓住

refreshed /'ri'fre?t/ adj. 恢復(fù)精神的
 

1. Write down three things you're grateful for

寫下三件你感恩的事情

Think about what you already have in your life. Don't focus only on material things (such as a car or computer), but rather think in more simple or basic terms. For example, you might express gratitude for friends, family, or your education.

想想你所擁有的。不要只集中在物質(zhì)方面(如車或者電腦)，而是要想那些更簡(jiǎn)單的或者更基本的名目。比如，你可以對(duì)你所擁有的朋友，家人或者所受的教育表示一下感恩。
 

material /m?'t??r??l/ adj. 重要的;物質(zhì)的，實(shí)質(zhì)性的

express /?k'spres/ v. 表達(dá);快遞

gratitude /'græt?tju: d/ n. 感謝(的心情);感激
 

2. Think about what would make today greater

想象一下什么事情能讓這一天變得很棒

Write one sentence about something that, if it were to happen, would make you feel like today will be a positive, productive, unique day. It can be something as simple as going to bed before midnight or spending an hour doing something you love.

用一個(gè)句子描述一件事情，這件事情如果發(fā)生會(huì)讓你感覺今天是個(gè)積極向上的、高效率的、獨(dú)特的一天。這可能簡(jiǎn)單如午夜之前就寢或者花個(gè)把小時(shí)做自己喜愛做的事情。一旦你弄明白到底是什么會(huì)讓你感覺開心且有成就感，你就可以將它付諸實(shí)施。
 

sentence /'sent(?)ns/ n. 句子，命題

positive /?p?z?t?v/ adj. 積極的;正面的

unique /ju: 'ni:k/ adj. 獨(dú)特的，稀罕的
 

3. Meditate

冥想

Science suggests meditation has myriad benefits, from helping you deal with stress and negative emotions, to boosting your memory, to strengthening your immune system. But meditation doesn't necessarily mean sitting in silence for hours on end. Sitting for five minutes to detach from the thoughts of your mind will have a profound impact on your day.

科學(xué)顯示冥想有很多好處，可以幫你減輕壓力，舒緩消極情緒，提高記憶力還可以增強(qiáng)你的免疫系統(tǒng)。但冥想不等于默默地坐上幾個(gè)小時(shí)。坐上五分鐘，并且讓思維游離開去會(huì)給你的一天帶來(lái)深遠(yuǎn)的影響。
 

suggest /s?'d?est/ v. 提議，建議;啟發(fā)

meditation /med?'te??(?)n/ n. 冥想;沉思，深思

myriad /'m?r??d/ adj. 無(wú)數(shù)的;種種的

benefit /'ben?f?t/ n. 利益，好處

boost /bu: st/ v. 促進(jìn);增加

strengthen /'stre?θ(?)n/ v. 加強(qiáng);鞏固

immune /?'mju: n/ adj. 免疫的;免于……的，免除的

necessarily /'nes?s(?)r?l?/ adv. 必要地;必定地，必然地

silence /'sa?l?ns/ n. 沉默;寂靜

detach /d?'tæt?/ vt. 分離;派遣;使超然

profound /pr?'fa?nd/ adj. 深厚的;意義深遠(yuǎn)的

impact /'?mpækt/ n. 影響;效果
 

4. Exercise

鍛煉

Take five minutes of exercise right after you wake up. Working out before you eat breakfast can help you lose weight and boost your energy levels.

醒來(lái)后鍛煉五分鐘。早餐之前鍛煉一下可以幫你減肥，并且可以提高你的能量水平。
 

exercise /'eks?sa?z/ n. 運(yùn)動(dòng);練習(xí);v. 鍛煉;練習(xí)

boost /bu: st/ v. 促進(jìn);增加
 

5. Make your bed

鋪床

Making your bed can help increase your productivity for the rest of the day. That's because it's a key stone habit that can spark chain reactions that help other good habits take hold.

鋪床這種習(xí)慣的力量可以提高你一天的效率。那是因?yàn)殇伌簿褪且粋€(gè)關(guān)鍵的，可以引發(fā)連鎖反應(yīng)的習(xí)慣，它能幫你抓住其他的好習(xí)慣。
 

productivity /pr?d?k't?v?t?/ n. 生產(chǎn)力;生產(chǎn)率;生產(chǎn)能力

spark /spα: k/ v. 發(fā)動(dòng);鼓舞

chain /t?e?n/ n. 鏈;束縛

reaction /r?'æk?(?)n/ n. 反應(yīng)，感應(yīng)
 

6. Prioritize

優(yōu)先選擇

Write a list of things you want to accomplish that day. That way, you'll have a clear set of priorities to guide your work for the next few hours. Careful planning boosts your chances of achieving your goals.

列一張你要完成的事情的清單。那樣的話，你將有一個(gè)明確的優(yōu)先安排，指導(dǎo)你接下來(lái)幾個(gè)小時(shí)的工作。精心的計(jì)劃安排可以提高你達(dá)成目標(biāo)的效率。
 

prioritize /pra?'?r?ta?z/ v. 把…區(qū)分優(yōu)先次序

accomplish /?'k?mpl??/ v. 完成;實(shí)現(xiàn)

priority /pra?'?r?t?/ n. 優(yōu)先;優(yōu)先權(quán)

guide /ga?d/ v. 引導(dǎo);帶領(lǐng)

achieve /?'t?i: v/ v. 取得;獲得
 

7. Visualize the rest of the day

預(yù)想一下其余時(shí)光

Simply picture your short- and long-term goals, and affirm your abilities to complete these goals. Spend your morning commute telling yourself a detailed story about the rest of the day.

簡(jiǎn)單設(shè)想一下你短期或者長(zhǎng)期的目標(biāo)，并確定你能完成它們。利用早晨通勤的時(shí)間來(lái)思考一下接下來(lái)的一天會(huì)發(fā)生什么。
 

visualize /'v??u?la?z/ v. 形象，;想像

affirm /?'f?: m/ v. 肯定;斷言

complete /k?m'pli: t/ v. 完成

commute /k?'mju: t/ n. 通勤

detailed /'di: te?ld/ adj. 詳細(xì)的，精細(xì)的
 

堅(jiān)持這七個(gè)小習(xí)慣，愿你擁有美好而又充實(shí)的一天!