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美文赏析:早晨五分钟,开启美好的一天

时间:2016-10-25 00:06来源:互联网 提供网友:mapleleaf   字体: [ ]
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   If you feel a twinge of jealousy1 each time you read about another successful person who wakes up at 4 a.m. to meditate2, jog, read a novel, and eat two grapefruits, take heart. You don't have to add three leisurely3 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?"

  是否在你每次读到关于某位成功人士早晨四点起床、冥想、慢跑、读小说、吃两瓣葡萄柚时,就会十分嫉妒呢?那就请你振作起来吧。你不必再花三个宝贵的钟头来做早晨那些琐事,就为开心或者效率更高些。事实上,很多习惯可以帮您开启新的一天,而且只需五分钟的时间或者连五分钟都用不了。有很多习惯在Quora thread网站上都有列出,“早晨用五分钟来做些什么可以让我整个一天都不一样呢?”
  Below, find some of the simplest routines to tackle your day feeling refreshed and ready to tackle whatever challenges come your way.
  下面,就是一些最简单的小事,这些小事可以让你一天都感觉精神抖擞并且能帮你拥有时刻做好应对挑战的积极状态。
  美文赏析:早晨五分钟,开启美好的一天
  1. Write down three things you're grateful for
  1.写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 gratitude4 for friends, family, or your education. This strategy is similar to the "three good things" exercise recommended by Martin Seligman, a professor of psychology5 at the University of Pennsylvania and one of the founders6 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用户Nela Canovic建议每天早晨写下三件你所感恩的事情。“想想你所拥有的,”她写道。“不要只集中在物质方面(如车或者电脑),而是要想那些更简单的或者更基本的名目。比如,你可以对你所拥有的朋友,家人或者所受的教育表示一下感恩。这一策略跟“三件好事”运动很相似,这一活动是由宾夕法尼亚大学的心理学教授以及积极心理学运动创始人之一Martin Seligman提倡的。Seligman和他的同事们建议人们每晚花点时间写下当日发生的三件积极发展的事情,并且要附上理由说明。然而,你也可以在早晨借鉴一下这项运动并且总体思考一下你所心怀感恩的三件事情。
  2. Think about what would make today great
  2.想象一下什么事情可以让这一天变得很棒
  Canovic recommends another, more prospective7 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 accomplished8, you can go about making it happen.
  Canovic提倡另一个更有前景的运动:“用一个句子描述一件事情,这件事情如果发生就会让你感觉今天是个积极向上的、高效率的、独特的一天。这可能简单如午夜之前就寝或者花个把小时做自己喜爱做的事情,她说。一旦你弄明白到底是什么会让你感觉开心且有成就感,你就可以将它付诸实施。
  3. Meditate
  3.冥想
  Science suggests meditation9 has myriad10 benefits, from helping11 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 Awareness12 Research Center offers some free guided meditations13, some of them five minutes or shorter.
  科学显示冥想有很多好处,可以帮你减轻压力,舒缓消极情绪,提高记忆力还可以增强你的免疫系统。但冥想不等于默默地坐上几个小时。如Ariel Banayan指示,坐上五分钟,并且让思维游离开去会给你的一天带来深远的影响。如果你还不确定如何开始,加利福尼亚大学洛杉矶分校思想意识研究中心提供了一些免费的指导,其中有一些只需要五分钟或者更短。
  4. Exercise
  4.锻炼
  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建议醒来后锻炼五分钟。他最喜爱的锻炼是平板支撑,类似于俯卧撑。研究显示早餐之前锻炼一下可以帮你减肥,并且可以提高你的能量水平,尽管这些研究中,锻炼持续时间大概是一个小时,或者直到参与者们燃烧了400卡路里的能量 。不管你选择运动多久,事先一定要热身,因为你的肌肉还未从睡眠的僵硬中舒缓开来。
  5. Make your bed
  5.铺床
  Raviteja Chirala says he loves coming home to a neatly14 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说他喜欢回到家就躺在一张收拾整洁的床上。与此同时,记者Charles Duhigg在他的书中写道“铺床这种习惯的力量可以提高你一天的效率。那是因为铺床就是一个关键的,可以引发连锁反应的习惯,它能帮你抓住其他的好习惯。”
  6. Prioritize
  6.优先选择
  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还建议列一张你要完成的事情的清单。那样的话,你将有一个明确的优先安排,指导你接下来几个小时的工作。心理学家Travis Bradberry说这样精心的计划安排可以提高你达成目标的效率。他个人喜欢在正念练习后设定一天的目标。
  7. Visualize15 the rest of the day
  7.预想一下其余时光
  Harrison Thorne recommends a morning visualization16 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 "obsessive17, 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 commute18 telling yourself a detailed19 story about the rest of the day.
  Harrison Thorne提倡早晨设想活动:“简单设想一下你短期或者长期的目标,并确定你能完成它们。在他的第二本书《更聪明、更快、更好》中,Duhigg概述了一个简单技巧,即,告诉自己这一天将怎么进行。Duhigg写道那些麻省理工学院的研究人员, 他们研究那些招聘公司最有效率的人们,发现他们很具强迫性,事实上,他们试图向他们自己以及他们的同事们解释这个世界,如他们所经历的那样。他们也许会要求同事们帮他们想象一下将来的某次谈话将怎样进行,或者推销会将如何进展,所以他们在事情发生时,往往会更有准备。他建议养成一个这样的习惯,就是利用早晨通勤的时间来思考一下接下来的一天会发生什么。

点击收听单词发音收听单词发音  

1 jealousy WaRz6     
n.妒忌,嫉妒,猜忌
参考例句:
  • Some women have a disposition to jealousy.有些女人生性爱妒忌。
  • I can't support your jealousy any longer.我再也无法忍受你的嫉妒了。
2 meditate 4jOys     
v.想,考虑,(尤指宗教上的)沉思,冥想
参考例句:
  • It is important to meditate on the meaning of life.思考人生的意义很重要。
  • I was meditating,and reached a higher state of consciousness.我在冥想,并进入了一个更高的意识境界。
3 leisurely 51Txb     
adj.悠闲的;从容的,慢慢的
参考例句:
  • We walked in a leisurely manner,looking in all the windows.我们慢悠悠地走着,看遍所有的橱窗。
  • He had a leisurely breakfast and drove cheerfully to work.他从容的吃了早餐,高兴的开车去工作。
4 gratitude p6wyS     
adj.感激,感谢
参考例句:
  • I have expressed the depth of my gratitude to him.我向他表示了深切的谢意。
  • She could not help her tears of gratitude rolling down her face.她感激的泪珠禁不住沿着面颊流了下来。
5 psychology U0Wze     
n.心理,心理学,心理状态
参考例句:
  • She has a background in child psychology.她受过儿童心理学的教育。
  • He studied philosophy and psychology at Cambridge.他在剑桥大学学习哲学和心理学。
6 founders 863257b2606659efe292a0bf3114782c     
n.创始人( founder的名词复数 )
参考例句:
  • He was one of the founders of the university's medical faculty. 他是该大学医学院的创建人之一。 来自辞典例句
  • The founders of our religion made this a cornerstone of morality. 我们宗教的创始人把这看作是道德的基石。 来自辞典例句
7 prospective oR7xB     
adj.预期的,未来的,前瞻性的
参考例句:
  • The story should act as a warning to other prospective buyers.这篇报道应该对其他潜在的购买者起到警示作用。
  • They have all these great activities for prospective freshmen.这会举办各种各样的活动来招待未来的新人。
8 accomplished UzwztZ     
adj.有才艺的;有造诣的;达到了的
参考例句:
  • Thanks to your help,we accomplished the task ahead of schedule.亏得你们帮忙,我们才提前完成了任务。
  • Removal of excess heat is accomplished by means of a radiator.通过散热器完成多余热量的排出。
9 meditation yjXyr     
n.熟虑,(尤指宗教的)默想,沉思,(pl.)冥想录
参考例句:
  • This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
  • I'm sorry to interrupt your meditation.很抱歉,我打断了你的沉思。
10 myriad M67zU     
adj.无数的;n.无数,极大数量
参考例句:
  • They offered no solution for all our myriad problems.对于我们数不清的问题他们束手无策。
  • I had three weeks to make a myriad of arrangements.我花了三个星期做大量准备工作。
11 helping 2rGzDc     
n.食物的一份&adj.帮助人的,辅助的
参考例句:
  • The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
  • By doing this, they may at times be helping to restore competition. 这样一来, 他在某些时候,有助于竞争的加强。
12 awareness 4yWzdW     
n.意识,觉悟,懂事,明智
参考例句:
  • There is a general awareness that smoking is harmful.人们普遍认识到吸烟有害健康。
  • Environmental awareness has increased over the years.这些年来人们的环境意识增强了。
13 meditations f4b300324e129a004479aa8f4c41e44a     
默想( meditation的名词复数 ); 默念; 沉思; 冥想
参考例句:
  • Each sentence seems a quarry of rich meditations. 每一句话似乎都给人以许多冥思默想。
  • I'm sorry to interrupt your meditations. 我很抱歉,打断你思考问题了。
14 neatly ynZzBp     
adv.整洁地,干净地,灵巧地,熟练地
参考例句:
  • Sailors know how to wind up a long rope neatly.水手们知道怎样把一条大绳利落地缠好。
  • The child's dress is neatly gathered at the neck.那孩子的衣服在领口处打着整齐的皱褶。
15 visualize yeJzsZ     
vt.使看得见,使具体化,想象,设想
参考例句:
  • I remember meeting the man before but I can't visualize him.我记得以前见过那个人,但他的样子我想不起来了。
  • She couldn't visualize flying through space.她无法想像在太空中飞行的景象。
16 visualization 5cb21f7c94235e860596a2dfd90ccf82     
n.想像,设想
参考例句:
  • In 2D visualization and drawing applications, vertical and horizontal scrolling are common. 在二维的可视化及绘图应用中,垂直和水平滚动非常普遍。 来自About Face 3交互设计精髓
  • Ophthalmoscopy affords the only opportunity for direct visualization of blood vessels. 检眼镜检查法提供直接观察血管的唯一机会。
17 obsessive eIYxs     
adj. 着迷的, 强迫性的, 分神的
参考例句:
  • Some people are obsessive about cleanliness.有些人有洁癖。
  • He's becoming more and more obsessive about punctuality.他对守时要求越来越过分了。
18 commute BXTyi     
vi.乘车上下班;vt.减(刑);折合;n.上下班交通
参考例句:
  • I spend much less time on my commute to work now.我现在工作的往返时间要节省好多。
  • Most office workers commute from the suburbs.很多公司的职员都是从郊外来上班的。
19 detailed xuNzms     
adj.详细的,详尽的,极注意细节的,完全的
参考例句:
  • He had made a detailed study of the terrain.他对地形作了缜密的研究。
  • A detailed list of our publications is available on request.我们的出版物有一份详细的目录备索。
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