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为了有高效的一天需要在头天晚上准备的5件事

5 Things to do at Night for a Better Morning

大家好
Hello everyone.
本期视频中 我们将讨论
In today’s video, we are going to talk about
为了有个轻松的早晨 前一天晚上可以做的五件事
five things you can do it at night for an easier morning.
视频中讨论的一切
Everything we are going to discuss on this video
主要围绕决策疲劳这一概念
will mainly revolve around the concept of Decision Fatigue.
一位叫做Roy Baumeister的社会心理学家 创造了这一术语
This term was coined by a social psychologist called Roy Baumeister.
他说 决策疲劳是指
And he says that ‘Decision Fatigue is the decline
“一个人在做出一系列决定后
in the quality of decisions that are made by a person
决策质量的下降”
after many decisions have been made in a row.’
如果所有决定都是在早上做出的
If all of these decisions are made in the morning
这时由于刚刚睡醒 还迷糊
when you are still foggy because of sleep,
也还没喝咖啡
and you haven’t had your coffee yet,
决策疲劳程度会更高
Decision Fatigue will be higher
不如白天更有效率
than doing a more productive time during your day.
这意味着 如果你可以减少
This means that if you can reduce
早上做决定的数量
the number of decisions you make
转而在晚上做
in the morning by doing them at night,
那么你会节省早上宝贵的时间
you’ll save precious time in the morning,
并且在上学或上班前
and you’ll have a more relaxed morning routine
有一个更轻松的早晨
before you go to school, university or work.
因此为了有个轻松的早晨 我的第一个小建议
So my first tip for having an easier morning is
是晚上留出15分钟做清洁
cleaning up for 15 minutes at night.
这已经成了我晚上的习惯了
I’ve actually incoporated this habit into my night time routine.
在皮肤护理之后
So after I do all of my skin care,
我会快速地在房子里走一圈
I quickly go around the house
将物品放回原位
and start putting back things where they belong.
并试着把家里的家具表面清理一遍
I try to clean the surfaces of my home,
比如我的化妆桌 或者是餐桌
such as my vanity, or my dinning table
浴室也不例外
as well as cleaning the bathroom.
当我在干净整洁的家里醒来 会感到很有动力
I really feel motivated when I wake up in a tidy house,
并且感觉整个早晨轻松很多
and I feel like my morning gets way easier
因为所有的东西都在它应该在的地方
because everything is where it should be
我不必在要冲出家门的时候
and I don’t have to think about cleaning
想起来还要打扫屋子
before I want to rush out of the house.
第二件我强烈建议你在晚上做的事是
The second thing I urge you to do during night time
为第二天设定目标并做好准备
is setting goals and planning for the next day.
有时 我认为这个世界分为
Sometimes I think the world is divided
早上做计划的人 和晚上做计划的人
between morning planners and night time planners.
但是我确信 在晚上做计划
But I really believe that planing at night
会让你第二天起床
gives you a boost of motivation
更有动力
to wake up in the following day.
在睡觉前明确知道
By going to bed knowing exactly
第二天要做什么
what you have to do the next day,
你会非常了解
you become well aware of the rhythm
第二天应该有的生活节奏
you should have in the following day
什么时间工作 什么时间休息
the time you have available to work or to relax.
醒来的时候 你的思维应该是
And you’ll just wake up with the mind sets
“今天应该完成这些任务”
you should have to tackle all those tasks
而不是在早上做好计划后
instead of having to enter that mind sets
才进入这种思维模式
after a planning section in the morning.
我的第三条小建议是 提前为第二天的
My third tip is to meal prep your breakfast,
早餐 零食 午餐做准备
snacks and lunch the night before.
这并不意味着 你要在晚上做好饭菜
This does not necessarily mean you have to cook at night,
而是指 睡前可以做些事情
but there are something that you can definitely do before going to bed
让第二天做饭和准备食物方便很多
that will make cooking and prepping your food much easier.
比如 如果你习惯在早上喝蔬果奶昔
For instance, if you are used to drink a green smoothie in the morning,
你可以在前一天晚上 切好蔬菜和水果
maybe you can cut all of your veges and fruits the night before,
把它们放在密封袋里
put them in a zip-up bag
之后马上放到冰箱里
and then just pop it on the fridge,
这样你可以早上直接拿出来
so you can remove it in the morning.
即便前一天晚上没有准备食物
Even if you are not preparing your food the night before,
你也可以利用这个时间来决定
maybe you can use this precious time to decide
第二天要吃什么
what type of food you are going to eat the following day
还有早上需要准备些什么
as well as what you need to prepare in the morning
以便可以带走做午餐或零食
to take with you for lunch or for snacks.
你可以做的第四件事是
The fourth thing you can do is do one small task
做一件本可以第二天做的小事
that you could do the following day.
我认为这更像是心理引导
I think this is more like a psychological trigger
而不只是节约时间
than a real time saver.
但是我相信 如果你做好了时间规划
But I believe that if you set yourself for success,
那第二天你就会有一个更轻松的早晨
in the following day you’ll have an easier morning
也会更有动力开始工作
and you’ll feel much more motivated to start doing your work.
比如 如果我要在第二天拍摄
For instance, if I’m going to film the following day,
我通常会在早上拍摄
I usually film in the morning,
所以前一天晚上
so the night beforehand,
我会装好照相机
I’m going to set up my camara,
一吃完早餐
So as soon as I’ve taken my breakfast,
我就立刻可以开工了
I know that I’m ready to go,
我不必再去做那些琐事
and I don’t have to do all those menial tasks
比如把设备从柜子里取出
that include taking all of my equipment out of my cupboards
装好三脚架
and then setting up my tripod
连接照相机 充电 等等
connecting the camara, charging the batteries and so on.
你也可以回复几封
You can also answer a couple of emails that are still resting in your inbox
不重要的邮件
in case they are not important.
甚至可以做些简单的事情
Or even do something as simple
像是为早餐摆好桌子
as setting up the table for breakfasts.
我最后一条建议是
Finally my last tip is to
把你早上的一个习惯 挪到晚上做
move one of your morning habits into your night routine.
如果你早上已经十分忙碌了
If you have an already heavily packed morning,
还要再做别的事情的话
I think it’s very troublesome to
你会焦头烂额
overburden yourself with habits
尽管你希望有一个
even if you are trying to achieve
完美的有条不紊的早晨
the perfect morning routine.
举个例子 在我开始这份工作前
For instance, beforehand, before I had all of this work,
我常常在早上花一些时间来读小说
I used to spend some time in the morning reading a novel.
但我很快发现
I quickly found out that
这浪费了我宝贵的时间
this was taking out precious time for me
我本可以用它来做一些
to do some things like I actually prefer
早上我更喜欢做的事 比如晨练
to do in the morning, like exercising,
以及写论文
and writing my thesis.
所以我开始只在晚上看书
So I started reading only at night.
晚上看书不会因为精力不足
It was something that was not impacted
而受影响
by low levels of energy at night,
至少第二天早上起床时
and at least I woke up in the following morning
我知道我已经读完了
knowing that I already read all of the pages
所有想读的内容
I wanted to read of that particular book
这样我就可以用省下来的宝贵时间
and that I was now able to spend that precious time that I was able to save
在那个早上做其他
doing other things that I thought were of more importance for me
我认为更重要的事
in that particular morning.
同时我要感谢我的搭档SkillShare
I also want to thank SkillShare for partnering with me today in
有7百多万人在这平台上学习 并得到极好的帮助
being incredible at supporting more 7 million people in their learning journey.
SkillShare是一个网络学习社区
SkillShare is an online learning community
它提供的课程超过25000堂 并涉及各种类别
with more than 25 thousand classes in dozens of different categories.
在这里你可以学到新技能
And they can help you build new skills,
发展新策略
develop new strategies,
以及任何你感兴趣的东西
and learn more about anything you feel curious about.
它提供的课程类别包含生产率、商业硕士课程
SkillShare’s portfolio includes productivity, and business master classes,
不同种类的软件处理辅导教程
tutorials on how to work with different types of software,
语言类课程、艺术以及设计课程等等
language classes, art, and design courses and so on.
你现在看到的是有关
Here, you are seeing a class on
“如何拥有一个轻松的早晨”的课程
how to have an easier morning routine
假使你正准备在这方面有所改善
which will be pretty useful in case you’re trying to improve
那这门课会对你很有帮助
on this aspect of your life.
如果你是高级会员 那你可以
Also, premium membership gives you unlimited access
无限制查看这些精彩课程
to all these incredible classes,
无需单独付款
so no individual payments required.
由于SkillShare全年订阅价
And since SkillShare costs less than $10 a month
每月不到10美元
for the yearly subscription,
所以它是学习爱好者的完美伙伴
it’s the perfect companion for the learning enthusiasts.
还有 如果你是前500名
Also, if you are one of the first 500 people
点击描述框里链接的人
to click the link in the description box,
你将免费获得前两个月的任意课程
you’ll get your first two months of unlimited classes for free.
我真心希望大家喜欢这个视频
I really hope you’ve enjoyed today’s video
下周我会带给大家更多与生产率、公司
and I’ll see you next week with more productivity, organisation
以及学习技巧相关的视频 我们下周见
and studying related tips. Bye!

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视频概述

介绍了5点在前一天晚上可以做的事,来提升第二天早晨的效率。以及推广了SkillShare这个网络学习社区。

听录译者

Cecilia

翻译译者

果松松

审核员

审核员_JW

视频来源

https://www.youtube.com/watch?v=0ggbtZyMnJI

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