8 Habits for Limitless Energy

1) Get morning sunlight / 早晨沐浴阳光

"When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night"

“当人们早上暴露在阳光或非常明亮的人造光下时，他们夜间的褪黑激素分泌会更快，晚上更容易进入睡眠。”

2) Conscious caffeine consumption / 有意识地摄入咖啡因

不建议过早或过晚喝咖啡，最好是在醒来后的一个半小时到两小时喝第一杯咖啡。

3) Remove distactions from your work enviroment / 消除工作环境中的干扰因素

“When people are interrupted, it typically takes 23 minutes and 15 seconds to return to their work, and most people will do two intervening tasks before going back to their original project.”

"当人们被干扰时，通常需要23分15秒才能回到工作中，大多数人在回到最初的项目之前会做两项干预工作。"

4) Avoid a sweet breakfast / 避免含糖早餐

可以吃一些含有蛋白质、脂肪和纤维的早餐，保证一天的能量。

5) Go for a walk after a big meal / 饭后散步

"They found that light walking after a meal, in increments of as little as two to five minutes, had a significant impact in moderating blood sugar levels."

"每次只需两到五分钟的饭后散步，对调节血糖水平有显著影响。"

饭后没有时间散步的话，尽力不要坐着不动就行。

6) Implement a workday shutdown ritual / 制定并实施工作日停工仪式

Take 5 to 10 minutes at the end of your workday to prepare for the next workday, to get all of your to-dos and work worries out of your head and onto paper.

在结束一天的工作后，花5~10分钟为下一个工作日做准备，把你所有的待办事项和对工作的顾虑都记在纸上。

7) Use temptation bundling / 借助诱惑去执行

The basic concept of temptation bundling is that you bundle or pair an activity you really like that gives you immediate benefits with an activity you really don't want to do but that provides long-term benefits.

诱惑捆绑的基本概念是，将你真正喜欢的能给你带来即时好处的活动与你非常不想做但能带来长期好处的活动捆绑或配对。

8) Optimize your sleep environment / 优化睡眠环境

- keep your bedroom cold 保持卧室凉爽

- keep your bedroom dark 保持卧室黑暗

- use a whitenoise machine 使用白噪音

Bouns：可以尝试两分钟冷水澡，瞬间神清气爽 :)