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. 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 takefive minutes or less. Several of those habits are listed under the Quora thread, "What can I do in 5 minutes in the morning to make my whole day better?"
是否在你每次讀到關(guān)于某位成功人士早晨四點起床、冥想、慢跑、讀小說、吃兩瓣葡萄柚時，就會十分嫉妒呢?那就請你振作起來吧。你不必再花三個寶貴的鐘頭來做早晨那些瑣事，就為開心或者效率更高些。事實上，很多習(xí)慣可以幫您開啟新的一天，而且只需五分鐘的時間或者連五分鐘都用不了。有很多習(xí)慣在Quora thread網(wǎng)站上都有列出，“早晨用五分鐘來做些什么可以讓我整個一天都不一樣呢?”
Below, find some of the simplest routines to tackle your day feeling refreshed and ready to tackle whatever challenges come your way.
下面，就是一些最簡單的小事，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刻做好應(yīng)對挑戰(zhàn)的積極狀態(tài)。
1. Write down three things you're grateful for
1.寫下三件你感恩的事情
Quora user Nela Canovic suggests writing down three things you're grateful for every morning. "Think about what you already have in your life," she writes. "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. This strategy is similar to the "three good things" exercise recommended by Martin Seligman, a professor of psychology at the University of Pennsylvania and one of the founders of the positive psychology movement. Seligman and colleagues advise people to take time each night to write down three positive developments that happened that day, along with an explanation for why they did. You can, however, easily adapt this exercise for the morning and think about three things you're grateful for in general.
Quora用戶Nela Canovic建議每天早晨寫下三件你所感恩的事情。“想想你所擁有的，”她寫道。“不要只集中在物質(zhì)方面(如車或者電腦)，而是要想那些更簡單的或者更基本的名目。比如，你可以對你所擁有的朋友，家人或者所受的教育表示一下感恩。這一策略跟“三件好事”運動很相似，這一活動是由賓夕法尼亞大學(xué)的心理學(xué)教授以及積極心理學(xué)運動創(chuàng)始人之一Martin Seligman提倡的。Seligman和他的同事們建議人們每晚花點時間寫下當(dāng)日發(fā)生的三件積極發(fā)展的事情，并且要附上理由說明。然而，你也可以在早晨借鑒一下這項運動并且總體思考一下你所心懷感恩的三件事情。
2. Think about what would make today great
2.想象一下什么事情可以讓這一天變得很棒
Canovic recommends another, more prospective exercise: "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, she says. Once you figure out exactly what would make you feel happy and accomplished, you can go about making it happen.
Canovic提倡另一個更有前景的運動：“用一個句子描述一件事情，這件事情如果發(fā)生就會讓你感覺今天是個積極向上的、高效率的、獨特的一天。這可能簡單如午夜之前就寢或者花個把小時做自己喜愛做的事情，她說。一旦你弄明白到底是什么會讓你感覺開心且有成就感，你就可以將它付諸實施。
3. Meditate
3.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. As Ariel Banayan points out, "sitting for five minutes to detach from the thoughts of your mind will have a profound impact on your day." If you're unsure how to get started, the UCLA Mindful Awareness Research Center offers some free guided meditations, some of them five minutes or shorter.
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你的免疫系統(tǒng)。但冥想不等于默默地坐上幾個小時。如Ariel Banayan指示，坐上五分鐘，并且讓思維游離開去會給你的一天帶來深遠的影響。如果你還不確定如何開始，加利福尼亞大學(xué)洛杉磯分校思想意識研究中心提供了一些免費的指導(dǎo)，其中有一些只需要五分鐘或者更短。
4. Exercise
4.鍛煉
Minh Killy Le recommends five minutes of exercise right after you wake up. His favorite is planking, which is similar to a push-up. Research suggests that working out before you eat breakfast can help you lose weight and boost your energy levels — though the workouts in these studies lasted about an hour, or until the participants had burned 400 calories. Regardless of how long you choose to exercise, be sure to warm up beforehand, since your muscles will likely be stiff from sleep.
Minh Killy Le建議醒來后鍛煉五分鐘。他最喜愛的鍛煉是平板支撐，類似于俯臥撐。研究顯示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，盡管這些研究中，鍛煉持續(xù)時間大概是一個小時，或者直到參與者們?nèi)紵��?00卡路里的能量 。不管你選擇運動多久，事先一定要熱身，因為你的肌肉還未從睡眠的僵硬中舒緩開來。
5. Make your bed
5.鋪床
Raviteja Chirala says he loves coming home to a neatly made bed. Meanwhile, journalist Charles Duhigg writes in his book "The Power of Habit" that making your bed can help increase your productivity for the rest of the day. That's because it's a "keystone habit" that can "spark chain reactions that help other good habits take hold."
Raviteja Chirala說他喜歡回到家就躺在一張收拾整潔的床上。與此同時，記者Charles Duhigg在他的書中寫道“鋪床這種習(xí)慣的力量可以提高你一天的效率。那是因為鋪床就是一個關(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。”
6. Prioritize
6.優(yōu)先選擇
Chirala also suggests writing 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. Psychologist Travis Bradberry says this kind of careful planning boosts your chances of achieving your goals. He personally likes to set his daily goals after his mindfulness practice.
Chirala還建議列一張你要完成的事情的清單。那樣的話，你將有一個明確的優(yōu)先安排，指導(dǎo)你接下來幾個小時的工作。心理學(xué)家Travis Bradberry說這樣精心的計劃安排可以提高你達成目標(biāo)的效率。他個人喜歡在正念練習(xí)后設(shè)定一天的目標(biāo)。
7. Visualize the rest of the day
7.預(yù)想一下其余時光
Harrison Thorne recommends a morning visualization routine: "Simply picture your short- and long-term goals, and affirm your abilities to complete these goals." In his second book, "Smarter Faster Better," Duhigg outlines a similar technique: Tell yourself stories about how the day will unfold. Duhigg writes about researchers at MIT who studied the most productive people at a recruiting firm and found that they were "obsessive, in fact, about trying to explain the world to themselves and their colleagues as they went about their days." For example, they might ask colleagues to help them imagine how a future conversation or a pitch meeting might go, so that they were more prepared when the events actually happened. He recommends making a habit of this strategy by spending your morning commute telling yourself a detailed story about the rest of the day.
Harrison Thorne提倡早晨設(shè)想活動：“簡單設(shè)想一下你短期或者長期的目標(biāo)，并確定你能完成它們。在他的第二本書《更聰明、更快、更好》中，Duhigg概述了一個簡單技巧，即，告訴自己這一天將怎么進行。Duhigg寫道那些麻省理工學(xué)院的研究人員， 他們研究那些招聘公司最有效率的人們，發(fā)現(xiàn)他們很具強迫性，事實上，他們試圖向他們自己以及他們的同事們解釋這個世界，如他們所經(jīng)歷的那樣。他們也許會要求同事們幫他們想象一下將來的某次談話將怎樣進行，或者推銷會將如何進展，所以他們在事情發(fā)生時，往往會更有準(zhǔn)備。他建議養(yǎng)成一個這樣的習(xí)慣，就是利用早晨通勤的時間來思考一下接下來的一天會發(fā)生什么。