一日之計在於晨：讓早晨變高效的5個小技巧

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 lethargic through most of the day.
並不是每個人都有能力將日子變得動力十足、多產而高效。往往只有清晨的鬧鐘才能勉強把我們喚醒，然後掙扎着爬出被窩，開始了疲憊而昏昏欲睡的一天。

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 energized 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.
正因爲如此，我整理了5條簡易又高效的小技巧，來幫助你改變昏昏欲睡的早晨。其中大多數都是運動技巧，這樣既能保證你的身體能量滿滿，同時也能喚醒你的大腦。也許下列例子對你來講並不算新奇，不過，假如只是知道這些知識，卻從來不利用的話，又有什麼用呢？不如來親自試試，相信你很快就能看到效果。

1. Complete 30 Squats When You Wake Up
起牀後深蹲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 essentially 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.
衆所周知，下蹲是非常簡單的動作，幾乎沒有挑戰。除了對身體有鍛鍊作用，下蹲還能助你清醒、提高心率和血流速度。也就是說，很快你的身體就將徹底活動起來。我以前熬夜備考的時候就常用這招，事實證明它超級有用喲。

2. Alternate Water Temperature When Having A Shower
洗澡時記得變換水溫

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.
洗澡無疑是開始美好一天的好方法。問題在於有時候洗澡會讓你的身體過於放鬆。這樣的問題非常常見。有時候，我本來對手頭的工作充滿激情，但洗了一個熱水澡後，我只想鬆垮垮地呆着，放慢做事的節奏。想要避免這個副作用，那就得來個很快的洗個澡讓自己放鬆，結束的時候可以給自己澆點冷水，皮膚受到的溫度刺激會迅速讓你清醒，從而趕走慵懶。3. Eat a Proper Breakfast
吃一頓豐盛的早餐

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 fiber, 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 spike 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.
我有些朋友早飯總不好好吃，只用一杯咖啡和一個馬芬餅就打發了。同志們，這樣可不是真正意義上的“豐盛早飯”喲。一頓好的早餐，要由適量的粗纖維、蛋白質及奶製品組成，不過也沒必要真吃得跟國外一樣豐盛。最好不喝咖啡，因爲一旦糖類和咖啡因的作用一過，你立馬就蔫兒了。試試用燕麥片、水果、穀物、全麥土司搭配一杯奶昔，這樣的組合能讓你能量滿滿，並持續很久。

4. Groove to Some Music
聽首好歌扭一扭

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 evoke 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.
音樂是靈魂的能量來源，同樣也能使你動力十足——假如選對了歌的話。挑幾首自己喜歡又能激勵你、節奏感強勁的曲子，然後跟着扭一扭。“聞歌起舞”能激發出相應的情感，所以選對了歌的話，只要稍微扭一扭，你就能感覺到“啊哈，美好的一天開始了！”，並信心滿滿地開始高效的一天。

5. Don’t Fret the Small Stuff. Be Happy.
忽視那些瑣碎煩人的小事，開心就好。

There are so many things you could do physically 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 fretting the small stuff—things you can’t change—and aim at solving what you can, while being happy with yourself. Appreciate small milestones because the little things you accomplish encourage you to strive for more.
想要開始高效多產的一天，有很多通過身體運動就能實現的方法。但假如你心裏依然不爽，那麼，在工作中、在追求夢想的過程中，你依舊會情緒波動很大，自我感覺糟糕。我們對外界事物的反應，往往是由自己的心情決定的。因此，這條是最重要的一條：試着去忽略所有瑣碎煩人的事物——那些你無力改變的事物，而將精力放在自己能夠解決的事情上面，並同時開開心心地去面對。每次取得的一小點進步，都是值得欣喜的，因爲每天的小進步，都將激勵你一步步邁向更大的成功。