每天都很累吗 做好3件小事让生活焕然一新

 　　Most of us feel exhausted¹ after working for at least eight hours a day, five days a week. When we get home, we watch at least two episodes on Netflix because it's damn well-deserved and the only time we get to "relax" before we go to sleep.

　　对于我们大多数人来说，在至少一周5天、一天8小时的工作之后都感觉很疲惫。回到家我们又至少要在Netflix上看两集电视剧，因为我们太应该放松一下了，而且那是睡觉之前唯一的放松时间。

　　Wake up and repeat. And repeat and repeat and repeat. No wonder you feel tired.

　　早上醒来再重复同样的日程，重复、重复再重复，难怪你会那么累。

　　So how do you get out of this vicious cycle? How do you restart your life? Hint: NOT by adding something new to your life. But by making sure your body is ready and able to actually handle new hobbies.

　　那你该如何走出这样的恶性循环呢？如何重新开始你的生活呢？提示你一下：不需要给你的生活添加些什么新的东西，只要确保你做好准备能够搞定新的习惯就行。

　　The first 3 things to check to make sure you have right:

　　首先，有三个方面你要确保自己做对了：

　　1. YOUR MINDSET

　　心态

　　"Oh man, another one of these self-improvement things. I hope I can do it, but I've tried these things before, and I just never stick with it."

　　“噢天呐，又是一件提升自我的事，我希望自己能做到，但我以前试过，都没坚持住。”

　　This was something I used to say to myself every time I try to start something new for myself. There's a fear-driven side of your brain which tells you, "You can't do this."

　　以前每次我尝试新鲜事物时都会对自己这样说，你大脑中被恐惧控制的那部分在对你说：“你不行。”

　　What can you do? Well, the tip here is to talk to yourself like you're talking to a friend, or a coworker, or a child who is being told by a bully² they can't do something they want to try. So the next time you try something new, be kind to yourself like you would be kind to others. You are your own worst critic. But you can also be your staunch defender³. Stand up for yourself against yourself.

　　你该怎么办？嗯，我的建议是你要跟自己谈谈，就像有个混蛋跟你朋友、同事或孩子说他们做不到想做的事时你要跟他们谈的一样。所以下次你尝试新鲜事物时，对自己要像对别人一样和善，你就是自己最大的批评家，但你也是自己忠实的维护者。站起来为了你自己去打败你自己。

　　2. YOUR SLEEP

　　睡眠

　　Without sufficient sleep, we're basically going through the day drunk. This means tiredness, difficulty to respond quickly and smartly to anything that comes up.

　　如果睡眠不足我们一天都会昏昏沉沉的，意味着会疲劳、很难对发生的事做出快速敏捷的反应。

　　The sleeping hours needed for an average adult ranges from 7 to 9 hours. Just keep in mind that your body is not wired in the same way your computer is. You cannot have instantaneous change. Let yourself have at least 1 to 2 weeks minimum to start sleeping a little earlier regularly. And this sort of timeline is meant for small changes, like 15 minutes to 30 minutes earlier than your current sleeping schedule.

　　普通成年人所需的睡眠时间为7~9小时。你要记住身体不像电脑那样能插电。你不可能瞬间就发生变化，提前给自己至少1-2周的时间每天早睡一点点，这种安排意味着很小的变化，比如，比目前的睡觉时间提前15-30分钟。

　　But this is an absolutely must. Without sleep, your body and mind is weak, slow, and definitely not energetic enough to accommodate any new activities you want to do.

　　这些是你必须要做的，睡眠不足身体和精神就会虚弱、反应慢，一定没有足够的精力去参加你想参与的新活动。

　　3. YOUR FOOD

　　食物

　　If you are looking at what you eat for the reason to feel energized⁴, then the general rules are:

　　如果你正在寻找能让你变得精力充沛的食物，以下就是基本的规则：

　　1) Eat when you're hungry. Don't eat when you're not.

　　饿了吃，不饿不吃。

　　2) Be mindful when you eat. Chew at least 20 times. Let yourself taste and digest your food.

　　吃的时候要记住，至少咀嚼20下，让自己品尝并消化食物。

　　3) Don't do three things at once when you're eating. Your body wasn't made for that.

　　吃饭时不要同时做3件事，你的身体没有那个功能。

　　4) Preferably, eat "real" food. Eat food your great-grandmother would realize as food.

　　最好吃真正的食物，就是你的曾祖母认为是食物的那些食物。

　　Don't let your days roll by in the continual humdrum⁵. Start by re-examining these key habits in your life already to build a body that can start doing things you want.

　　不要让自己的生活处于持续的无聊状态，开始重新审视一下自己生活中这3个主要习惯，打造出健康的身体去做你想做的事。

1 exhausted   

adj.极其疲惫的，精疲力尽的

参考例句：

• It was a long haul home and we arrived exhausted.搬运回家的这段路程特别长，到家时我们已筋疲力尽。
• Jenny was exhausted by the hustle of city life.珍妮被城市生活的忙乱弄得筋疲力尽。

2 bully   

n.恃强欺弱者，小流氓；vt.威胁，欺侮

参考例句：

• A bully is always a coward.暴汉常是懦夫。
• The boy gave the bully a pelt on the back with a pebble.那男孩用石子掷击小流氓的背脊。

3 defender   

n.保卫者，拥护者，辩护人

参考例句：

• He shouldered off a defender and shot at goal.他用肩膀挡开防守队员，然后射门。
• The defender argued down the prosecutor at the court.辩护人在法庭上驳倒了起诉人。

4 energized   

v.给予…精力，能量( energize的过去式和过去分词 )；使通电

参考例句：

• We are energized by love if we put our energy into loving. 如果我们付出能量去表现爱意，爱就会使我们充满活力。 来自辞典例句
• I am completely energized and feeling terrific. 我充满了活力，感觉非常好。 来自辞典例句

5 humdrum   

adj.单调的，乏味的

参考例句：

• Their lives consist of the humdrum activities of everyday existence.他们的生活由日常生存的平凡活动所构成。
• The accountant said it was the most humdrum day that she had ever passed.会计师说这是她所度过的最无聊的一天。