生活小技巧：7件小事让你一天都精神抖擞

If you feel a twinge of jealousy each time you read about another successful person who wakes up at 4 a.m. to meditate, jog, read a novel, and eat two grapefruits, take heart.

是否在你每次读到关于某位成功人士早晨四点起床、冥想、慢跑、读小说、吃两瓣葡萄柚时，就会十分嫉妒呢?那就请你振作起来吧。

You don't have to add three leisurely hours to your morning routine to be happy or productive. In fact, plenty of the habits that can help you start your day- take five minutes or less.

你不必再花三个宝贵的钟头来做早晨那些琐事，就会开心或者效率更高些。事实上，很多习惯可以帮您开启新的一天，而且只需五分钟的时间或者连五分钟都用不了。

Below, find some of the simplest routines to tackle your day feelingrefreshed and ready to tackle whatever challenges come your way.

下面，就是一些最简单的小事，这些小事可以让你一天都感觉精神抖擞并且能帮你拥有时刻做好应对挑战的积极状态。
 

twinge /twɪn(d)ʒ/ n. 阵痛;悔恨

jealousy /'dʒeləsɪ/ n. 嫉妒;猜忌;戒备

meditate /'medɪteɪt/ v. 冥想;沉思

jog /dʒɒg/ v. 慢跑;轻推

leisurely /'leʒəlɪ/ adj. 悠闲的;从容的;adv. 悠闲地;从容不迫地

routine /ru: 'ti: n/ n. 程序;日常工作;例行公事

productive /prə'dʌktɪv/ adj. 能生产的;生产性的;多产的

tackle /'tæk(ə)l/ v. 处理;抓住

refreshed /'ri'freʃt/ adj. 恢复精神的
 

1. Write down three things you're grateful for

写下三件你感恩的事情

Think about what you already have in your life. Don't focus only on material things (such as a car or computer), but rather think in more simple or basic terms. For example, you might express gratitude for friends, family, or your education.

想想你所拥有的。不要只集中在物质方面(如车或者电脑)，而是要想那些更简单的或者更基本的名目。比如，你可以对你所拥有的朋友，家人或者所受的教育表示一下感恩。
 

material /mə'tɪərɪəl/ adj. 重要的;物质的，实质性的

express /ɪk'spres/ v. 表达;快递

gratitude /'grætɪtju: d/ n. 感谢(的心情);感激
 

2. Think about what would make today greater

想象一下什么事情能让这一天变得很棒

Write one sentence about something that, if it were to happen, would make you feel like today will be a positive, productive, unique day. It can be something as simple as going to bed before midnight or spending an hour doing something you love.

用一个句子描述一件事情，这件事情如果发生会让你感觉今天是个积极向上的、高效率的、独特的一天。这可能简单如午夜之前就寝或者花个把小时做自己喜爱做的事情。一旦你弄明白到底是什么会让你感觉开心且有成就感，你就可以将它付诸实施。
 

sentence /'sent(ə)ns/ n. 句子，命题

positive /ˈpɒzətɪv/ adj. 积极的;正面的

unique /ju: 'ni:k/ adj. 独特的，稀罕的
 

3. Meditate

冥想

Science suggests meditation has myriad benefits, from helping you deal with stress and negative emotions, to boosting your memory, to strengthening your immune system. But meditation doesn't necessarily mean sitting in silence for hours on end. Sitting for five minutes to detach from the thoughts of your mind will have a profound impact on your day.

科学显示冥想有很多好处，可以帮你减轻压力，舒缓消极情绪，提高记忆力还可以增强你的免疫系统。但冥想不等于默默地坐上几个小时。坐上五分钟，并且让思维游离开去会给你的一天带来深远的影响。
 

suggest /sə'dʒest/ v. 提议，建议;启发

meditation /medɪ'teɪʃ(ə)n/ n. 冥想;沉思，深思

myriad /'mɪrɪəd/ adj. 无数的;种种的

benefit /'benɪfɪt/ n. 利益，好处

boost /bu: st/ v. 促进;增加

strengthen /'streŋθ(ə)n/ v. 加强;巩固

immune /ɪ'mju: n/ adj. 免疫的;免于……的，免除的

necessarily /'nesəs(ə)rɪlɪ/ adv. 必要地;必定地，必然地

silence /'saɪləns/ n. 沉默;寂静

detach /dɪ'tætʃ/ vt. 分离;派遣;使超然

profound /prə'faʊnd/ adj. 深厚的;意义深远的

impact /'ɪmpækt/ n. 影响;效果
 

4. Exercise

锻炼

Take five minutes of exercise right after you wake up. Working out before you eat breakfast can help you lose weight and boost your energy levels.

醒来后锻炼五分钟。早餐之前锻炼一下可以帮你减肥，并且可以提高你的能量水平。
 

exercise /'eksəsaɪz/ n. 运动;练习;v. 锻炼;练习

boost /bu: st/ v. 促进;增加
 

5. Make your bed

铺床

Making your bed can help increase your productivity for the rest of the day. That's because it's a key stone habit that can spark chain reactions that help other good habits take hold.

铺床这种习惯的力量可以提高你一天的效率。那是因为铺床就是一个关键的，可以引发连锁反应的习惯，它能帮你抓住其他的好习惯。
 

productivity /prɒdʌk'tɪvɪtɪ/ n. 生产力;生产率;生产能力

spark /spα: k/ v. 发动;鼓舞

chain /tʃeɪn/ n. 链;束缚

reaction /rɪ'ækʃ(ə)n/ n. 反应，感应
 

6. Prioritize

优先选择

Write a list of things you want to accomplish that day. That way, you'll have a clear set of priorities to guide your work for the next few hours. Careful planning boosts your chances of achieving your goals.

列一张你要完成的事情的清单。那样的话，你将有一个明确的优先安排，指导你接下来几个小时的工作。精心的计划安排可以提高你达成目标的效率。
 

prioritize /praɪ'ɔrətaɪz/ v. 把…区分优先次序

accomplish /ə'kʌmplɪʃ/ v. 完成;实现

priority /praɪ'ɒrɪtɪ/ n. 优先;优先权

guide /gaɪd/ v. 引导;带领

achieve /ə'tʃi: v/ v. 取得;获得
 

7. Visualize the rest of the day

预想一下其余时光

Simply picture your short- and long-term goals, and affirm your abilities to complete these goals. Spend your morning commute telling yourself a detailed story about the rest of the day.

简单设想一下你短期或者长期的目标，并确定你能完成它们。利用早晨通勤的时间来思考一下接下来的一天会发生什么。
 

visualize /'vɪʒuəlaɪz/ v. 形象，;想像

affirm /ə'fɜ: m/ v. 肯定;断言

complete /kəm'pli: t/ v. 完成

commute /kə'mju: t/ n. 通勤

detailed /'di: teɪld/ adj. 详细的，精细的
 

坚持这七个小习惯，愿你拥有美好而又充实的一天!