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如何让你的晨间日程更有效率? – 译学馆
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如何让你的晨间日程更有效率?

Morning Routines

oh
[声效]
It’s been said time and time again
这可能是老生常谈了
how vital a hearty breakfast is
丰盛的早餐是多么重要
or various online articles
或者各种网络文章
are talk about the best morning routines
都在谈论最好的晨间日程
The idea that efficiency is crucial
而这些论述都认为效率是最重要的
when we start our day is a much echoed one
当我们开始一天的工作时
The real question though is
但问题是
whether or not there is any scientific evidence to back these claims
这种说法是否有科学证明?
What’s happening to our brains when we first wake up
当我们醒来时 大脑会发生什么事?
how does that affect our morning routines
而这如何影响晨间日程呢?
These questions will be answered in this detailed video
这些问题将在这个详细的视频中得到解答
It is genetic
这是基因遗传的
It’s important to understand that morning routines are often out of our control
重要的是要明白我们无法自主控制日程
How
为什么呢?
well many psychologists share the theory that
嗯 很多心理学家都认同这个理论
genetics determine whether you’re a morning person or a night owl
基因决定你是一个百灵鸟或一个夜猫子
That means that no amount of organization planning or getting up early
这就意味着即使再多组织和规划 或早起
is going to make your morning routines easier to handle
都不会使你的日程变得更容易处理
if you’re a night owl
如果你是夜猫子
so instead of fighting against your genetics
所以别再和你的基因对着干了
you should be working with them
你需要配合它们
Till Roenneberg Who wrote a book on the subject called
提尔•罗内伯格写了一本有关这主题的书

《内部时间》
chrono types social jetlag and why you’re so tired
解释了长期社交时差和你为什么如此疲劳
Shares this premise
就以此为前提
he and other psychological writers have popularized the belief
他和其他心理学作家
that each person is better at certain tasks at different times of the day
每个人都有适合他们工作的不同时段
and so it’s up to you to learn about yourself and organize your day accordingly
所以得靠你去了解自己并就此安排日程
The Night Before
从前一晚开始
Your morning routines should start the night before
你的日程应该在前一天晚上开始
This is especially true if you know that you’re more effective in the evening as opposed to the morning although It can be used to
如果你知道你在晚上比早上更有效率 这点很重要
Your advantage even if you’re a morning person
即使你是个百灵鸟 这对你也有利
If You don’t function well in the mornings
如果你在早上表现得不好
you can save yourself a lot of stress and more importantly time by setting things Up the night
你能让自己减少许多压力 更重要的是
Before
在前一天晚上把事情安排好
This could include setting out your outfit for the day
这可以包括你第二天要穿的衣服
Packing your lunch or making sure you have everything you need in your bag ready to go
装好午餐或确保袋子里有外出需要的东西
You should also allow yourself to relax in the evenings don’t work until the moment you decide to go to Sleep
你也应该在晚上放松 不要工作至临睡前
Leaving some relaxation time before bed will leave you feeling more well-rested allowing you to function better in the morning
睡前的放松会使你得到更充分休息 让你在早上有更好的发挥
Consider setting a regular bedtime for yourself,too
考虑设定一个固定的就寝时间
A study published by Cardiff University in 2017 showed that sleeping at the same timing tonight reduces stress in teens
卡迪夫大学在2017年发布的研究表明 固定的就寝时间能减少青少年的压力
choose your meal carefully
慎重地选择你的饮食
Your parents were right about one thing
你的父母是对的
Breakfast Is the most important meal of the day
早餐是一天中最重要的一餐
Having a good breakfast in the morning will not only aid your body during the day but also your mind
吃一顿好的早餐对你的身体和大脑都有益
The American Journal of Clinical Nutrition revealed the importance of eggs in a good diet
美国临床营养学杂志揭示了鸡蛋在良好饮食中的重要性
They studied more than
他们研究了1400多个男性和女性
1,400 men and women and those who consumed choline which is vitamin B and eggs performed better in memory and verbal tests
食用了胆碱和鸡蛋的人 记忆力和语言测试的表现更佳
Blueberries are another great option for a strong breakfast as our almonds
蓝莓在丰盛的早餐中相当另一种杏仁
The American Journal of Epidemiology
美国流行病学杂志
released a study that shows that vitamin e which almonds have in abundance can help with reducing cognitive decline
发表过一项研究表明 杏仁富含的维生素E能抑制认知能力的下降
especially with elderly people
特别是对老年人而言
European Journal of Nutrition also released a study that showed that men and women who ate
欧洲营养学杂志也发表了一项研究表明 早上吃过杏仁的男性和女性
almonds early in the day were less likely to feel hungry later in the day meaning almonds are excellent as satisfying your appetite
晚上比较不容易感到饥饿 这意味着杏仁能产生饱腹感
Get your stressful tasks done in the morning
在早上完成你紧迫的工作
There are actually three different types of people when it comes to their preference for the time of day the
当谈到人们对一天中的时间的偏好时 实际上有三种不同的人
first Is the Standard Type
第一种是标准型的
People who work equally well during the night and the morning and have no preference for when they work and function well
这些人早晚工作都是一样的 且没有偏好
These people’s circadian rhythms are normal
他们的生理时钟是正常的
The second type the so called Morning person
第二种是百灵鸟型
Functions well in the morning and they fit in perfectly with the typical workday of 9:00 to 5:00
他们早上表现得很好 非常合适朝九晚五的工作
The last type are the night owls who function best at night
最后一种是夜猫子型 他们晚上表现得最好
Meaning they’re fighting a constant battle against society’s norm of getting up early and finishing work before the evening
也就是说他们正与社会的一种早起工作的常态抗争
These people are more likely to develop stress and emotional Instability
这些人更容易产生压力和情绪不稳定
The only type of job that would lead to less stress for a night owl is one that Involves starting work late and working even
唯一能减轻夜猫子压力就是晚点开工
Later The so called Graveyard Shift
甚至是做俗称为“大夜班”的工作
despite all these differences these distinct personalities might have more in common than previously thought a
尽管这三种类型存在差异 但你也会发现他们有共通点
German Study done by the
德国维尔兹堡大学的一项研究显示
University of Würzburg showed that although night owls had poorer sleep quality and were generally less healthy both night owl
尽管夜猫子的睡眠质量较差且通常不健康
and morning people could not handle stress very well in the evening and we’re much better equipped to deal with it in the morning so
但夜猫子和百灵鸟在晚上都不能很好地应对压力 我们在早上应对压力的能力更强
whether you’re a morning person a night owl or anything in between
不管你是百灵鸟还是夜猫子 或介乎两者之间
Try to get your stressful tasks done during the morning
都应该尝试尽量在早上完成你紧迫的工作
According to studies this will be a lot easier than trying to do it at night
根据多项研究 这比在晚上做要容易得多
Be creative in the morning
早上得有创造力
Recent Studies have called into question the logic of rushing and being as efficient as possible during our morning routines
近来研究已经开始质疑 晨间日程匆忙和尽量高效的逻辑是什么
These studies have shown that organizing your mornings down to the most minute details can actually be detrimental to your creativity
这些研究显示早晨规划细化会破坏你的创造力
In the psychological journal thinking and reasoning
在心理学期刊的思考和推论中
Researchers Marie Keith and rose Axe presented evidence that creative thoughts are most likely to recur when we’re groggy
研究员玛丽基斯和罗斯埃克斯证明 当我们昏昏沉沉和疲惫不堪时
Unfocused and tired in
创造性思维最有可能再次出现
other words you’re most likely to come up with the new ideas when you first wake up
换句话说 你的金点子最有可能在起床时出现
Maybe we should stop putting so much focus on waking ourselves up in the morning maybe we should stop placing so much emphasis on increasing
也许我们应该停止执着于早起 也许我们应该停止过多地强调
Our focus levels right after we wake up by doing exercises and getting ourselves
通过做运动来提高我们的注意力水平 远离这种做法
In the zone if you really want to be creative in the morning
如果你想在早上具备创造力的话
Take your time and don’t be afraid to zone out for a few minutes
别着急 不要害怕消耗几分钟于
Meditation
冥想
Seriously consider adding meditation each morning to your early morning routine if You want to help your functionality during the day
如果想在日间的时候提高你的工作能力 那么你应该认真考虑每早增加冥想时间
This isn’t just a new age nonsense as the power of meditation is backed up by science
这不是一个新时代的废话 因为冥想的力量得到了科学的支持
Many Studies have shown the incredible effect that meditation can have on the brain
很多研究都展示冥想对大脑有惊人的影响
One study by william marchant was released in 2014 called neural mechanisms of mindfulness and meditation
我们的研究是威廉•马尔尚在2014年发表的 名为正念冥想的神经机制
The Study showed that meditation stimulated the medial cortex default mode network insula
研究表明冥想刺激了内侧皮质 缺省模式网络和脑岛
Amygdala lateral frontal regions and basal ganglia all areas involved with higher brain function
以及扁桃腺 外侧前额区域和基底神经节所有区域涉及的更高的脑功能
We hope you’ve enjoyed the six pointers we’ve discussed to help you function at your best
我们希望你们能用刚讨论过的六种方法 来帮助你们发挥最佳能力
So are you a morning person or a night owl what adjustments are going to make your morning routine more productive for your overall day
那么你是百灵鸟还是夜猫子呢? 什么样的调整让你的晨间日程更有效率?
Share your views in the comments section below and don’t forget to subscribe
在下面的评论部分中分享你的观点 不要忘记订阅哦

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视频概述

你的基因已经决定你是一个夜猫子还是一个百灵鸟,所以我们要如何调整我们的生理时钟,让我们的工作效率更高呢?快来看看这个吧!

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视频来源

https://www.youtube.com/watch?v=B5xwHf6h-6k

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