不能错过！这些让你随时保持精力充沛的习惯
本文节选自：Harvard Business Review（哈佛商业评论）
作者：Elizabeth Grace Saunders
原文标题：Building Healthy Habits When You’re Truly Exhausted
Forming a new habit in the best of times can be difficult, let alone trying to make changes
when you’re already spent. The last couple of years have stretched almost everyone. And
you may find yourself exhausted and feeling doubtful that you can really turn your situation
around — or simply confused about where to begin. If you find yourself utterly exhausted
but longing for a change, here is the pathway to sustainably building new habits.
想要在状态最好的时候形成一个新习惯已经很困难了，更不用说在你已经精疲力尽的时候尝
试做出改变了。过去几年几乎让所有人都感到筋疲力竭。你可能会发现自己疲惫不堪，怀疑
自己是否真的能扭转局面——或者只是不知道从何做起。如果你发现自己彻底筋疲力尽，但
渴望改变，以下是可以持续养成新习惯的一些途径。
If you’re super tired, then the key to greater productivity is not to push harder, but push less.
Once you start getting enough sleep habitually, your body will support you in accomplishing
your daily goals instead of dragging you down. There’s a very specific order in which I
recommend working on sleep when you’re at the point of exhaustion. Start with aiming for
an earlier bedtime based on how many hours of sleep you need to be rested.
如果你感到异常疲劳，那么提高生产力的关键不是给自己施压，而是减压。一旦你开始习惯
性地获得充足的睡眠，你的身体将能够支撑你完成日常的目标，而不是拖垮你。当你处于疲
惫状态时，我建议以非常明确的顺序培养睡眠习惯。首先，根据你休息所需的睡眠时间而明
确需要提前多久上床睡觉。
Once you give yourself sufficient time to rest, then you’ll start to have the capacity to work
on other areas. I’ve found the next most effective habits for rebuilding energy involve simple
nutrition strategies. One effective habit is to start drinking more water. Greater water intake
improves energy, aids concentration, and reduces fatigue and anxiety. Make it a habit to
always have a filled water glass or water bottle by you. Then think about whether you’re
getting enough nourishment.
一旦你给自己足够的时间去休息，那么你就开始拥有了扩展工作领域的能力。我发现重获能
量的第二个最有效的习惯是一些简单的营养策略。其中，一个有效的习惯是开始喝更多的水。
多喝水可以增强身体能量，有助于集中注意力，并减少疲劳和焦虑。养成手边永远有一个装
满水的水杯或水瓶的习惯。 其次，想想你是否补给了充分的营养。
Once you have the building blocks of sleep and nutrition in place, then you need to start
thinking about integrating in physical activity. Counterintuitively, exercise ultimately gives
you more energy throughout the day instead of depleting it. It also has the added benefits of
improving mood, sleep quality, and focus. Some of my coaching clients with ADHD find that
exercise is one of the key ingredients to being able to concentrate throughout the day.
一旦你有了睡眠和营养的基础，那么你就需要开始考虑加入体育锻炼。有违直觉的一点是，
运动最终会增加你在一天中获取的能量，而不是消耗你的能量。运动其他的好处在于，可以
改善情绪、睡眠质量，提高注意力。我指导的一些患有多动症的客户发现，锻炼是能够全天
保持注意力集中的关键原因之一。
Once you’ve integrated in the healthy habits that will greatly reduce your exhaustion, then
you can pick other new habits to fold into your life. Attending to the basics of sleep, nutrition,
and exercise will have improved your energy and focus during the day so that you have the
capacity to take on more.
一旦你形成了这些极大地减少疲惫的健康习惯，那么你就可以选择在生活中融入一些其他新
的习惯。注意睡眠、营养和锻炼的基本要素，将提高你的身体能量，让白天注意力更集中，
从而你就有能力做更多事情。
今天这篇文章很巧，自己在扇贝上刚看了一遍，然后老师又精讲了一遍，而且内容很喜欢。
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