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13个方法教你精力充沛一整天

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小编摘要:转眼又到周一了,疲惫劳累怎么办?小编送你13个小建议,每小时练习一个Tip,让你高效运作一整天。




6 a.m.: Waking Up 

提早十五分钟响闹钟,这样能让你的起床过程井然有序。
Tried and true: Set your alarm 15 minutes earlier than you actually need to wake up, so you can rise gradually and mentally prepare for the day ahead.
Expert tip: Go to sleep with your blinds at least halfway open: When the sun flows in, your brain will slow its melatonin production and start generating adrenaline, so you'll be half-awake by the time your alarm goes off.

7 a.m.: Before Your Commute 
去公司之前吃好早餐,促进新陈代谢。
Tried and true:
Have a small breakfast to kick-start your metabolism.
Expert tip: Even something as simple as string cheese with an apple and roasted nuts will help you stay energized—protein and calcium are key.

8 a.m.: On the Way In
利用路上的时间学习思考、缓解压力。
Tried and true:
Living close to the office might help perk you up. Researchers say commuting contributes to stress, exhaustion, and days missed from work.
Expert tip: If the commute's unavoidable, simple mental exercises can help cut through the tension: You can meditate whether you're sitting or standing on a bus or train, and you can take advantage of pauses while driving by practicing mindfulness.

9 a.m.: Take a moment to get organized
抽出一点时间收拾桌子整理文件
Tried and true:
A cluttered desk can cause stress, but it's not exactly easy to find the time to clean one up. The early morning, before tasks pile up and meetings come together, actually makes a great time to do so.
Expert tip: Before you launch into your inbox, take a minute or two—five, even—to collect yourself and your papers. Sort through what's essential and recycle everything that's not. Some say that the trick to staying focused is to do all of this while standing.

10 a.m.: Time for coffee?
咖啡时间到
Tried and true:
One professor of medicine at Harvard Medical School calls coffee a "lifesaving miracle drug", but when it comes to its ability to wake you up, a lot can depend on your habits. Too much coffee can lead to stress and even quirks in perception, so resist the urge to double down in one morning.
Expert tip: If you've held out, 10 a.m. could be a good time to have a cup: since caffeine takes about 45 minutes to fully absorb, you'll be covered for a good chunk of the morning, and you won't have wasted any of your buzz before work's really underway.

11 a.m.: Skip the snack
拒绝饭前点心
Tried and true:
Mid-morning munchies happen, but they may not do a whole lot to boost your energy level. Plus, a recent study suggests that they can obstruct weight loss.
Expert tip: Eating a snack shortly after breakfast probably isn't necessary depending on the timing of your lunch—one registered dietitian at SHAPE calls it "mindless eating" that isn't based on hunger. She suggests keeping at least three, and no more than five, hours between meals, so keep your schedule in mind as the morning goes on and your stomach starts to growl.

12 - 1 p.m.: Lunch
出去吃午餐,饭后散步20分钟。
Tried and true:
Eat away from your desk if at all possible to avoid a variety of health concerns, including serious bacteria. Nothing will sap energy like getting sick and staying in your chair all day.
Expert tip: Try to take a 20-minute walk after lunch to boost your levels of dopamine, norepinephrine, and serotonin, all of which will give you more energy when you return to work.
标签:精力 充沛 放松
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2012-05-07 11:58 编辑:tinna_mm
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