喜馬拉雅｜時間管理100講
In the last lesson, we talked about how excellence is a habit.
上一講中我們說到：“優(yōu)秀是一種習(xí)慣呆万÷癖茫”
Habits are behaviors controlled by our subconsciousness, and these include both good and bad habits.
習(xí)慣就是由我們潛意識在控制的各種行為润绎，有好的拧咳，也有不好的。
It is very difficult to change these good and bad habits once they are developed.
好習(xí)慣和壞習(xí)慣一旦養(yǎng)成就很難改變碍粥。
In today’s lesson we will discuss how to form habits.
那么從今天這一講開始鳖眼，我們就將進(jìn)入習(xí)慣的養(yǎng)成部分。
But first, I want to discuss how habits impact our efficiency each day.
今天我就首先來講一講嚼摩，習(xí)慣它會怎樣來影響我們做事的效率钦讳？
First, it’s important to understand that the basis of time management is energy management.
首先我要講一個觀點(diǎn)：時間管理的基礎(chǔ)是精力管理！
So, what is energy?
那么什么是精力呢枕面？
Energy includes our physical agility, emotion, spirit and feelings.
精力就是你的能量愿卒，這里面就包括了我們的體能、情緒潮秘、精神琼开、情感......
Take physical agility for example:
以體能為例：
How many of you been to Tibet?
不知道聽眾里有多少朋友是去過西藏的？
If you’ve been to Tibet then you have seen amazing things, but you’ve also experienced great fatigue!
去過西藏的朋友一定會有這樣的體驗枕荞，就是：眼睛上天堂柜候，身體下地獄。
What do I mean here?
什么意思呢躏精？
You Tibet is very beautiful! You can see the beautiful blue sky, beautiful lush grass meadows, and majestic mountains, the iconic temples, and friendly people, and all of the flocks and herds – it’s a beautiful scene that will dazzle your eyes.
就是西藏真的是太美了改橘！看天看草，看山看廟玉控，看人看牛羊都是美景飞主。
However, most people will experience altitude sickness the higher they go up into the mountains of Tibet because the air becomes denser and denser as elevation increases and the shortage of oxygen causes your head to ache.
但是大多數(shù)人到了西藏都會產(chǎn)生或多或少的高原反應(yīng)，會缺氧高诺，會頭痛碌识。
It feels like getting a bad cold, or having an intense argument with another, or perhaps drinking too much wine last night and being unable to sleep.
那種感覺就像是得了一場重感冒，或是和別人大吵了一架虱而，或是頭一天晚上喝多了酒然后又睡眠不足的感覺筏餐。
When we are in this situation, we will feel faint and weak, and cannot work at all.
當(dāng)我們處在這種情況下，我們整個人就會變得有氣無力牡拇，根本不可能高效地工作魁瞪。
When you feel this way, even if you planned to complete an important task, would you have the energy to complete it?? Can you guarantee you’d do the job well?
這種情況下，即使你原本安排是要去做一件非常重要的事惠呼，但是你這樣的狀態(tài)导俘，你還有干勁去做事嗎？你還能保證自己能做好事情嗎剔蹋？
You can’t right?
不能旅薄，對不對！
Energy is like a battery – if you continually use and use the battery without recharging it, it will eventually run out of energy and die.
其實(shí)能量就像是一個蓄電池泣崩，如果你只是放電少梁，時間久了就會耗光電量洛口。
This is exactly what happens to those that continuously work hard, up to 14 hours a day without rest.? It’s so serious that many die from overwork.
這就像很多人很拼命地工作，每天工作14個小時凯沪，又不注意休息第焰，那么他的結(jié)果就只有一個，就是過勞死妨马！
Even if you are rich and can afford a good doctor and medical services, it is not enough to save these folks.
所以就算你再有錢挺举，就算你能請得起很好的醫(yī)生又有什么用呢？
They have exhausted their physical and mental energy over long periods of continuous work without sufficient rest.
你在長時間地折磨自己的過程中身笤，已經(jīng)耗光了自己的體能和精力。
Therefore, we must respect the wisdom of our ancestors who taught us that we must first rest and then move and it must be in this order.
所以我們要敬畏老祖宗的智慧葵陵，就是要：動靜有序液荸。
We have to follow the natural rule, that is, to work while the sun is out and rest while the sun has set.
我們要遵循自然節(jié)律，也就是要日出而作脱篙，日落而息娇钱。
It is critical we sleep and rest enough.? All of us must pay attention to it!
保證睡眠和休息很重要！每個人都應(yīng)該重視起來绊困！
We often say that we should get up early, but when exactly is that?
我們說要早睡早起文搂，那么幾點(diǎn)起床算早起呢？
The proper time to wake up is when the first ray of sunlight enters the room, and when your sympathetic nerves receive the message from the sun, no matter which season it is, no matter which city you are in.
就是無論哪個季節(jié)秤朗，無論你在哪個城市煤蹭，每天當(dāng)天空第一縷太陽光照進(jìn)房間的時候，在你的交感神經(jīng)接收到陽光的訊息的時候取视，你就應(yīng)該起床了硝皂。
The human body is more intelligent than any machinethat has ever existed, because it will react to changes in the environment, and its body temperature will rise as the temperature around us increases.
人的身體是比任何機(jī)器都智能的存在，它會隨著外在環(huán)境的變化而變化作谭，每天氣溫升高我們的體溫就會隨之升高稽物，氣溫降低體溫也會隨之降低。
When the temperature drops, our energy drops along with it and when the emperature rises, we are invigorated wtih energy.
當(dāng)體溫降低的時候我們就會變得精神萎靡折欠，當(dāng)體溫升高的時候我們就會變得精神抖擻贝或。
Therefore, we should comply with the laws of nature, to achieve a balance between sleep and waking time, between work and rest.
所以，我們應(yīng)該要順應(yīng)大自然的規(guī)律锐秦，要做到工作和休息的動靜平衡咪奖。
At the same time, this confirms the concept of Pomodoro working method:
同時這也再次印證了番茄工作法的理念：
That is to rest for 5 minutes after working 25 minutes.
就是工作25分鐘之后要休息5分鐘。
Or to take a break 30 minute break after working for 4 consecutive Pomodoro hours.
或者在連續(xù)工作4個番茄鐘之后要有一個30分鐘的大休息酱床。
If you use this method you will not feel so tired after working a full day because you will be in balance with your waking and resting energies.
保持這樣的節(jié)奏赡艰，就算工作一天你也不會覺得太累。
Therefore, energy management is really the management of your body’s natural energy cycles.
所以管理精力也就是要管理節(jié)奏斤葱、管理節(jié)律慷垮。
Consider in any given day we generally need eight hours of sleep, and it takes two hours to eat three meals, plus additional time to exercise.
一天當(dāng)中我們一般要有8個小時的睡眠時間揖闸，一日三餐大約花2個小時，再加上運(yùn)動的時間料身。
These are the three basic habits people have: eating, sleeping and exercise.
這就是人最重要的三大基礎(chǔ)習(xí)慣：吃飯汤纸、睡覺和運(yùn)動。
Overall this takes 12 hours or about half of the 24 hours available to you each day.
它們一共要占我們一天24小時里的一半芹血。
The key is to arrange these habits in a way that complement your energy cycles.
如果你能把這三個習(xí)慣安排得很好贮泞。
For instance, if you sleep early and wake up early;
例如，睡覺就要早睡早起幔烛；
And if you eat well in the morning, and eat a full launch but less for dinner;
吃飯就要早上吃得好啃擦，中午吃得飽，晚上吃得少饿悬；
And if you exercise for 40 minutes every day.
運(yùn)動就是每天能保持40分鐘令蛉。
Then you will begin to see, your energy levels will grow and grow.
這樣的話，你每天的精力就會得到很大的補(bǔ)充和保養(yǎng)狡恬。
Most people today live from 7AM to 11PM that is, they get up at 7:00 in the morning, socialize after they get off work, and go home by 11:00 PM.
其實(shí)現(xiàn)代社會很多人過的是7-11的生活珠叔，就是早上7：00起床，下午下班之后各種社交應(yīng)酬弟劲，晚上11：00才回家祷安。
They eat poorly.
他們吃得不健康。
They do not sleep well at night.
晚上的睡眠質(zhì)量也不高兔乞。
They are awakened by an alarm clock and feel irritablewith headaches the next day.
第二天又在頭痛煩躁中被鬧鐘叫醒汇鞭。
They do not have time to eat breakfast, and rush to work. Thus, they may be late, and even be yelled at by their boss.
沒時間吃早餐，匆匆忙忙往公司趕庸追，可能又遲到了虱咧，被老板一通批評。
At 10:00 in the morning, you feel hungry and have no energy to work, because you did not eat breakfast. As a result, you show fatigue much like the “altitude stress” that appeared in Tibet......
到了早上10：00左右锚国，因為沒吃早餐你身體里的葡萄糖又不夠用了腕巡，肚子餓了也沒精力干工作了，于是你又出現(xiàn)了去西藏才有的“高原反應(yīng)”了......
This vicious cycle is repeated each and every day. It willconsume our precious life day after day, trapping us in mediocrity and sucking the fun out of our life.
這樣的惡性循環(huán)每天上演血筑，它會日復(fù)一日地消耗掉我們寶貴的生命绘沉，讓我們變得碌碌無為，生活也變得毫無樂趣可言豺总。
So, each of us should try to develop our own good habits.
所以我們每個人都應(yīng)該努力培養(yǎng)自己有好的習(xí)慣车伞。
By doing this, we can have a healthy body, have the energy to increase productivity in our work, and fight for the life we want, and ultimately, in the end, achieve our dreams.
這樣我們才能有健康的身體，有高昂的精力投入到工作中去喻喳，去爭取我們想要的生活另玖，去實(shí)現(xiàn)我們的夢想。
So remember, to control our time we must control our energy and our energy is dictated by the habits we cultivate in our life whether good or bad.
最后再次強(qiáng)調(diào)我們這一講的主題：時間管理的基礎(chǔ)是精力管理！
