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(单词翻译:双击或拖选)
A recent Today Show/AOL survey found that women spend an average of 55 minutes each morning on their appearance — or a total of 6.4 hours each week — while men spend a total of 4.5 hours a week getting ready.
最近一项研究发现女人每天早上平均花费55分钟来整理妆容—一周总共是6.4时。男人每周共要用4.5小时进行准备。
How can you get out the door faster? Here are a few easy adjustments that will significantly shorten your morning routine:
怎样才能更快地出门呢？下面会为大家介绍一些简单易行的调整方法，大大缩减清晨行程。
15个贴士，早上不再手忙脚乱
The Night Before
前一天晚上
1. Write the next day's to-do list.
1. 写下第二天的待办事项。
By planning out the following day, you can go to sleep with less on your mind and wake up on the right track.
为第二天做好计划，睡觉的时候可以精神负担少一点，也可以正常起床。
2. Pack your bag.
2. 整理好自己的包
Don't spend the next morning scrambling1 to make sure you've got everything for work.
千万不要第二天整个早上慌张忙乱的准备上班要用的东西。
3. Make lunch.
3. 做好午餐。
Preparing lunch the night before for yourself or your kids frees up your time. It's also good for your wallet, since going out for lunch every day costs you about $1,000 each year.
前一天的晚上要准备好自己或孩子的午餐，这样可以节省自己很多的时间。还可以省点钱，因为每天出去吃午餐，一年下来你就要花费大约1000美元。
4. Check the next day's forecast.
4. 查好第二天的天气状况。
Knowing the weather will help you prepare your clothes, as well as plan your commute2. For example, if there's going to be a snow or rain storm the next morning, you should probably get out the door sooner than usual.
清楚天气状况有助于准备衣物，而且也可以提前准备好出行计划。例如，如果第二天早上是雨雪天气，你就会比平时提前出门。
5. 选好衣服。
You can cut down a significant amount of preparing for the day if you wake up knowing what you're going to wear.
如果每天早上醒来的时候，你都知道自己要穿什么，就会省下一天很多的准备时间。
6. Get to bed at the same time every night.
6.每晚按时上床睡觉。
By getting into a strict sleep schedule, you'll wake up feeling more refreshed and focused. Studies have shown that "better sleep is better than more sleep."
通过严格的睡眠安排，你会醒来的时候精神恢复的更好，注意力更加集中。已经有研究表明：“睡眠质量要比睡眠数量更重要。”
In The Morning
第二天早上
7. Lay off the "snooze" button.
7. 关掉“贪睡”按钮。
Any time you hit snooze and drift off, you're restarting your brain's sleep cycle, which will make you feel even groggier4 when you finally roll out of bed. If you consistently wake up tired, you may need to go to bed earlier.
每次你按下闹钟的贪睡键，都是在重启大脑的睡眠循环。这样只会让你在最终醒来的时候更加头昏脑涨。如果总是醒过来的时候很累，那么你就要早一点睡觉了。
8. Do some quick stretches.
8. 做一些简单的运动。
If you don't have time for a full-blown exercise routine, it's worth setting aside a moment for some easy stretches. You'll get your heart pumping faster and get the excess fluid out of your joints5, ridding you of some lethargy.
如果你没有时间进行全面的运动，做一些简单的舒展运动还是值得的。这样你可以让自己的心跳加速，也可以排除关节里的积液，让自己打起精神。
9. Let the sun in.
9. 让阳光照进屋内。
When light hits your eye in the morning, it taps into your brain's circadian rhythm and helps you wake up. Research suggests that the sun's orange light and the sky's blue light have a greater impact than the light bulbs in your ceiling.
当清晨的阳光照进你的眼里，就敲响了你大脑里的生物钟，这会有助于你醒来。研究表明，太阳的橘黄色以及天空的蓝色要比你天花板上的灯泡更有影响力。
10. Drink a cold glass of water.
10. 喝一杯凉水。
A glass of water first thing in the morning will give your metabolism6 a boost — and thus your energy level — without affecting your digestion7.
每天早上第一件事先喝一杯水，有助于一天的新陈代谢，提升能量水平，还不会影响自己的消化。
11. Play some music.
11. 播放一些音乐。
Not only can music improve your mood and energy level, but it can also serve as a way to track how much time has passed, especially if you use a playlist you made for the morning.
播放音乐可以舒缓自己的情绪，增强能量。如果你特意为这个早上准备了一个播放列表，音乐还可以用来计算时间。
12. Ignore your phone, computer, and TV.
12. 别理自己的手机、电脑、电视。
If you're trying to save time, don't get caught up in emails, texts, or a TV show.
如果你想节省时间，就不要处理邮件，文件，或者看一出电视节目。
13. Set a strict time to leave the house.
13. 严格规定出门时间。
Determine a time to leave your home that has proven to get you to work early. Set an alarm if you have to.
明确自己的出门时间，确保提前上班。如果必要，设置一个闹钟。
14. Have a fast, nutritious8 breakfast available.
14. 尽可能享用一次快捷营养的早餐。
If you want optimal9 energy, then you need to eat breakfast. Foods like yogurt, granola, and fruit are quick and nutritious, and you can take them along for your commute if you're running late.
如果想拥有最佳的能量，那么你就必须吃早餐。例如，酸奶和即食麦片，方便快捷有营养，如果快迟到了，你还可以直接带在路上吃。
15. Have set locations for things like your keys, bag, and coat.
15. 包、钥匙、衣服这类东西要放在固定的位置。
There's no need to spend 10 minutes hunting down your keys. Adding some order to your life will free you up each morning.
没有必要花费10分钟的时间来找钥匙。让自己的生活规律起来，那么每天早上也会轻松起来。
点击
收听单词发音
收听单词发音 |
1
scrambling
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| v.快速爬行( scramble的现在分词 )；攀登；争夺；（军事飞机）紧急起飞 | |
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2
commute
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| vi.乘车上下班；vt.减(刑)；折合；n.上下班交通 | |
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3
outfit
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| n.（为特殊用途的）全套装备，全套服装 | |
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4
groggier
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| adj.不会的，不稳的，摇摆的( groggy的比较级 ) | |
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5
joints
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| 接头( joint的名词复数 )； 关节； 公共场所（尤指价格低廉的饮食和娱乐场所） （非正式）； 一块烤肉 （英式英语） | |
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6
metabolism
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| n.新陈代谢 | |
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7
digestion
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| n.消化，吸收 | |
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8
nutritious
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| adj.有营养的，营养价值高的 | |
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9
optimal
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| adj.最适宜的；最理想的；最令人满意的 | |
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