让早晨变高效的5个小技巧

 　　The ability to have a productive day in which you feel motivated and completely refreshed is something not many of us have. We need alarm clocks just to get us up, are barely able to pull ourselves out of bed, and our bodies feel drained and lethargic¹ through most of the day.

　　并不是每个人都有能力将日子变得动力十足、多产而高效。往往只有清晨的闹钟才能勉强把我们唤醒，然后挣扎着爬出被窝，开始了疲惫而昏昏欲睡的一天。

　　It’s for these reasons that I have put together 5 Simple and Effective Techniques that require just a few basic changes to your morning—mostly physical changes that will guarantee not only an energized² body, but a motivated mind that’s ready for action. You may have already known some of the stuff mentioned in the article, but what’s the point of knowing without doing? Take a shot at using all of these steps and you should definitely see a change in the way you feel every day.

　　正因为如此，我整理了5条简易又高效的小技巧，来帮助你改变昏昏欲睡的早晨。其中大多数都是运动技巧，这样既能保证你的身体能量满满，同时也能唤醒你的大脑。也许下列例子对你来讲并不算新奇，不过，假如只是知道这些知识，却从来不利用的话，又有什么用呢？不如来亲自试试，相信你很快就能看到效果。

　　1. Complete 30 Squats³ When You Wake Up

　　起床后深蹲30下

　　Squats are known for being fairly easy with just a bit of challenge to them, but aside from the physical benefits to your outer body, squats get you worked up and essentially⁴ increase your heart rate with a corresponding increased blood flow. This means you’ll have a juiced-up body in a short space of time. I’ve practiced this when studying for exams in the past and it worked wonders to keep me awake.

　　众所周知，下蹲是非常简单的动作，几乎没有挑战。除了对身体有锻炼作用，下蹲还能助你清醒、提高心率和血流速度。也就是说，很快你的身体就将彻底活动起来。我以前熬夜备考的时候就常用这招，事实证明它超级有用哟。

　　2. Alternate Water Temperature When Having A Shower

　　洗澡时记得变换水温

　　A great way to start the day and feel refreshed is by having a shower. The problem that sometimes arises when we take them is that these showers can over-relax your body. I’ve had that problem quite a lot: I’d be quite excited to get on with some piece of work, after I have a hot shower, all I can think of is relaxing and taking things easy. A great way to combat the side effects of a relaxing shower is to make it quick, and end the shower off with a sudden burst of cold water. The shock to your skin will certainly wake you up if your shower relaxed you a bit too much.

　　洗澡无疑是开始美好一天的好方法。问题在于有时候洗澡会让你的身体过于放松。这样的问题非常常见。有时候，我本来对手头的工作充满激情，但洗了一个热水澡后，我只想松垮垮地呆着，放慢做事的节奏。想要避免这个副作用，那就得来个很快的洗个澡让自己放松，结束的时候可以给自己浇点冷水，皮肤受到的温度刺激会迅速让你清醒，从而赶走慵懒。

　　3. Eat a Proper Breakfast

　　吃一顿丰盛的早餐

　　My friends have a habit of rushing through their breakfasts, which and usually just consists of coffee and a muffin. Sorry folks, but that does not count as a good breakfast. You need a proper combination of fiber⁵, protein, and preferably some dairy , but that doesn’t mean it has to be huge enough to feed a king. Try to eliminate coffee because once the sugar and caffeine spike⁶ goes south, you’ll be down before you know it. Try oats, fruits, cereals or even whole wheat toast with a great smoothie, which will combine to get you energy levels up and keep them that way.

　　我有些朋友早饭总不好好吃，只用一杯咖啡和一个马芬饼就打发了。同志们，这样可不是真正意义上的“丰盛早饭”哟。一顿好的早餐，要由适量的粗纤维、蛋白质及奶制品组成，不过也没必要真吃得跟国外一样丰盛。最好不喝咖啡，因为一旦糖类和咖啡因的作用一过，你立马就蔫儿了。试试用燕麦片、水果、谷物、全麦土司搭配一杯奶昔，这样的组合能让你能量满满，并持续很久。

　　4. Groove⁷ to Some Music

　　听首好歌扭一扭

　　Music is known as food for the soul, but it can also be a great motivator if you listen to the right choice of songs. Pick a few songs that get you worked up, inspire you, and have a good beat to them that you can groove to. Engaging your body with music is known to evoke⁸ certain feelings and emotions, so with the right choice of music and even a few dance moves, you’ll be feeling ready to get on with your day and achieve the best you can.

　　音乐是灵魂的能量来源，同样也能使你动力十足——假如选对了歌的话。挑几首自己喜欢又能激励你、节奏感强劲的曲子，然后跟着扭一扭。“闻歌起舞”能激发出相应的情感，所以选对了歌的话，只要稍微扭一扭，你就能感觉到“啊哈，美好的一天开始了！”，并信心满满地开始高效的一天。

　　5. Don’t Fret⁹ the Small Stuff. Be Happy.

　　忽视那些琐碎烦人的小事，开心就好。

　　There are so many things you could do physically¹⁰ to have a productive day, but if you’re not happy, it’s going to be one hell of a roller coaster ride focusing on work and progressing toward your dreams. We respond to things according to our emotional state, so this final in the article is the most important one of all: try to avoid fretting¹¹ the small stuff—things you can’t change—and aim at solving what you can, while being happy with yourself. Appreciate small milestones¹² because the little things you accomplish encourage you to strive for more.

　　想要开始高效多产的一天，有很多通过身体运动就能实现的方法。但假如你心里依然不爽，那么，在工作中、在追求梦想的过程中，你依旧会情绪波动很大，自我感觉糟糕。我们对外界事物的反应，往往是由自己的心情决定的。因此，这条是最重要的一条：试着去忽略所有琐碎烦人的事物——那些你无力改变的事物，而将精力放在自己能够解决的事情上面，并同时开开心心地去面对。每次取得的一小点进步，都是值得欣喜的，因为每天的小进步，都将激励你一步步迈向更大的成功。

1 lethargic   

adj.昏睡的，懒洋洋的

参考例句：

• He felt too miserable and lethargic to get dressed.他心情低落无精打采，完全没有心思穿衣整装。
• The hot weather made me feel lethargic.炎热的天气使我昏昏欲睡。

2 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

3 squats   

n.蹲坐，蹲姿( squat的名词复数 )；被擅自占用的建筑物v.像动物一样蹲下( squat的第三人称单数 )；非法擅自占用（土地或房屋）；为获得其所有权；而占用某片公共用地。

参考例句：

• The square squats in the centre of the city. 广场位于市中心。 来自互联网
• Various squats, lunges, jumps and sprints are incorporated for the humans. 主人们还要进行下蹲、弓步、跳跃和短跑等各项训练。 来自互联网

4 essentially   

adv.本质上，实质上，基本上

参考例句：

• Really great men are essentially modest.真正的伟人大都很谦虚。
• She is an essentially selfish person.她本质上是个自私自利的人。

5 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

6 spike   

n.长钉，钉鞋；v.以大钉钉牢，使...失效

参考例句：

• The spike pierced the receipts and held them in order.那个钉子穿过那些收据并使之按顺序排列。
• They'll do anything to spike the guns of the opposition.他们会使出各种手段来挫败对手。

7 groove   

n.沟，槽；凹线，（刻出的）线条，习惯

参考例句：

• They're happy to stay in the same old groove.他们乐于墨守成规。
• The cupboard door slides open along the groove.食橱门沿槽移开。

8 evoke   

vt.唤起，引起，使人想起

参考例句：

• These images are likely to evoke a strong response in the viewer.这些图像可能会在观众中产生强烈反响。
• Her only resource was the sympathy she could evoke.她以凭借的唯一力量就是她能从人们心底里激起的同情。

9 fret   

v.(使)烦恼；(使)焦急；(使)腐蚀，(使)磨损

参考例句：

• Don't fret.We'll get there on time.别着急，我们能准时到那里。
• She'll fret herself to death one of these days.她总有一天会愁死的.

10 physically   

adj.物质上，体格上，身体上，按自然规律

参考例句：

• He was out of sorts physically,as well as disordered mentally.他浑身不舒服，心绪也很乱。
• Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。

11 fretting   

n. 微振磨损 adj. 烦躁的, 焦虑的

参考例句：

• Fretting about it won't help. 苦恼于事无补。
• The old lady is always fretting over something unimportant. 那位老妇人总是为一些小事焦虑不安。

12 milestones   

n.重要事件( milestone的名词复数 )；重要阶段；转折点；里程碑

参考例句：

• Several important milestones in foreign policy have been passed by this Congress and they can be chalked up as major accomplishments. 这次代表大会通过了对外政策中几起划时代的事件，并且它们可作为主要成就记录下来。 来自《简明英汉词典》
• Dale: I really envy your milestones over the last few years, Don. 我真的很羡慕你在过去几年中所建立的丰功伟绩。 来自互联网