一日之计在于晨：8个方法让你的上午更高效

Have you ever noticed how you feel groggy and sluggish in a hot room? Turning the temperature down or moving to a cooler place is an easy way to focus your mind and body.
你是否注意到在炎热的房间里人会变得头昏眼花，懒散无力？想要集中精力体力做事，最简单的方法就是把室内温度调低，或者搬到凉快的地方。

6. Sit up or stand up.
坐直或者站起来。

Your mind needs oxygen to work properly, and your lungs need to be able to expand and contract to fill your body with oxygen. That sounds simple enough, but here’s the problem: most people sit hunched over while staring at a screen and typing.
大脑需要氧气才能更好工作，肺部需要扩张收缩才能让氧气充满全身。这听起来很简单，但问题是，大多数人在盯着屏幕打字时都是驼背坐着的。

When you sit hunched over, your chest is in a collapsed position and your diaphragm presses against the bottom of your lungs, which hinders your ability to breathe easily and deeply. Sit up straight or stand up and you’ll find that you can breathe easier and more fully. As a result, your brain will get more oxygen and you’ll be able to concentrate better.
当你驼背坐着时，胸部处于收缩状态，隔膜正好压住了肺的底部，使你不能顺畅地做深呼吸。而你坐直或站起来时，就会发现呼吸变得更为轻松顺畅。因此大脑供氧充分，你在工作时就会更为专注。

(Small tip: When sitting, I usually place a pillow in the small of my back. This prevents my lower back from rounding, which keeps me more upright.)
（小贴士：我坐着的时候通常在背后垫个枕头，这样能防止后背下方弯曲，从而使我坐得更直。）

7. Eat as a reward for working hard.
用美食作为努力工作的奖励。

I practice intermittent fasting, which means that I eat my first meal around noon each day. I’ve been doing this for almost two years. There are plenty of health benefits.
我尝试过间歇禁食，也就是每天在中午的时候吃第一顿饭。这种做法我坚持了大概两年，对身体健康特别有好处。

But health is just one piece of the puzzle—I also fast because it allows me to get more out of my day. Take a moment to think about how much time people spend each day thinking, planning, and consuming food.
但健康只是好处之一，我禁食还因为这样我一天能有更多时间做别的事。想一想，我们一天有多少时间花在吃东西以及思考计划吃什么上？

By adopting intermittent fasting, I don’t waste an hour each morning figuring out what to eat for breakfast, cooking it, and cleaning up. Instead, I use my morning to work on things that are important to me. Then, I eat good food and big meals as a reward for working hard.
开始间歇禁食后，每天早上我能省下一小时想我要吃什么，做饭和收拾清洗的时间。于是我可以利用早晨黄金时段完成许多重要工作。之后我会好好吃一顿，作为对自己努力工作的奖励。

8. Develop a “pre–game routine” to start your day.
培养“工作前例行热身”的习惯。

My morning routine starts by pouring a cold glass of water, while some people kick off their day with ten minutes of meditation. Similarly, you should have a sequence that starts your morning ritual.
我每天早晨起来都要喝一杯凉水，而有些人则会花十分钟做冥想。同样，你也应该在开始上午的工作前做一系列热身准备。

This tiny routine signals to your brain that it’s time to get into work mode or exercise mode or whatever mode you need to be in to accomplish your task. Additionally, a pre–game routine helps you overcome a lack of motivation and get things done even when you don’t feel like it.
这个小小的例行活动会向大脑传送信号：现在应该进入工作模式、锻炼模式或完成某项任务的模式了。另外，在工作前例行热身也能帮你克服缺乏动力的毛病，就算你不喜欢这项工作也能完成任务。

You’ve got 25,000 mornings. What will you do with each one?
人一生有25000个清晨，你会怎样利用它们呢？