英国贝德福德郡留学社区
Bedfordshire Chinese
【双语】赶快戒掉这11个坏习惯吧
86scot(2018/5/14 12:05:24) 点击:40790 回复:0 IP:125.* * *
86scot(2018/5/14 12:05:24) 点击:40790 回复:0 IP:125.* * *
去年的工作和生活目标你实现了吗？没时间啊，任务重啊，太忙了啊……通通不是借口。让你行事效率低下的其实是一些你可能压根没注意到的坏习惯。从今天起，赶快改掉这些坏习惯吧。
1. Hitting the snooze button
按掉闹钟
It might feel as though pressing the snooze button in the morning gives you a little bit of extra rest to start your day, but the truth is that it does more harm than good.
你可能觉得早晨按掉闹钟能让你起床前多休息一会儿，但其实这样做弊大于利。
That's because when you wake up, your endocrine system begins to release alertness hormones to get you ready for the day. By going back to sleep, you're slowing down this process. Plus, nine minutes doesn't give your body time to get the restorative, deep sleep it needs.
这是因为睡醒后，人体内分泌系统开始分泌清醒激素，唤醒身体。睡回笼觉会减慢这一过程。另外，9分钟的时间根本不够进入让人精神焕发的深度睡眠。
2. Prioritizing work over sleep
为了工作牺牲睡眠
As Arianna Huffington discusses in her sleep manifesto, "The Sleep Revolution," a good night's sleep has the power to increase productivity and happiness, lead to smarter decision-making, and unlock bigger ideas.
正如阿里安娜-赫芬顿在她的睡眠宣言《睡眠革命》书中所说，“晚上睡个好觉能提升工作效率，增加幸福感，让你做出更明智的决策，想出更好的点子。”
The trick to getting enough sleep is planning ahead and powering down at a reasonable time.
睡够觉的窍门是提前计划，适时关灯。
3. Keeping your phone next to your bed
手机放床头
Another key to getting better sleep is not letting outside influencers impair your sleep.
睡个好觉的另一个关键因素是别受外在事物影响。
The LED screens of our smartphones, tablets, and laptops, for example, give off what is called blue light, which studies have shown can damage vision and suppress production of melatonin, a hormone that helps regulate the sleep cycle.
比如智能手机、平板、和笔记本电脑的显示屏会发出蓝光，研究显示蓝光损害视力，抑制褪黑激素的生成。褪黑激素有助于调节睡眠周期。
Research also suggests that people with lower melatonin levels are more prone to be depressed.
研究人员还表示，体内褪黑激素水平低的人更容易抑郁。
4. Skipping breakfast
不吃早饭
As Lisa DeFazio, a healthy-lifestyle expert and registered dietitian, tells Business Insider, breakfast is the most important meal of the day.
健康生活方式专家、注册营养师丽莎-德法西奥告诉商业内幕网说，早餐是一天中最重要的一顿。
By the time you wake up, you likely haven't eaten for 10 or 12 hours, which is where breakfast got its name — it means "breaking the fast," DeFazio said.
早晨醒来，你已经10到12个小时没有进食，这就是“早餐”名字的来源，意思是“打破禁食”。
Your first meal of the day is what kick-starts your metabolism and replenishes blood-sugar levels so you can focus and be productive throughout the day. When blood sugar levels are low, DeFazio says, it's much harder to focus and you're more likely to feel tired, irritable, and impatient.
早餐开启了你一天的新陈代谢，补充了血糖水平，使你可以在一天中聚精会神，保持较高的工作效率。德法西奥说，当血糖水平很低时，人们很难集中注意力，更可能感到疲惫、易怒、没耐心。
5. Putting off your most important work until later in the day
把一天最重要的工作往后推
People often start off their day by completing easy tasks to get themselves rolling, and leave their more difficult work for later. This is a bad idea, and one that frequently leads to the important work not getting done at all.
一天开始时，人们总先挑简单的事情去完成，让自己进入状态，并把难做的工作往后推。这不是个好主意，经常会导致更重要的工作做不完。
As researchers have found, people have a limited amount of willpower that decreases throughout the day, so it's best to get your hardest, most important tasks done at the beginning of the day.
研究人员发现，人们在一天中的意志力有限，而且逐渐耗尽。所以最好一天开始时就去做最困难、最重要的工作。
6. Eating junk food for lunch
午餐吃垃圾食品
Maintaining energy levels requires eating a balanced lunch.
为了让身体充满能量，你吃的午餐要营养平衡。
High-fat, high-sugar lunches make us sleepy and have low energy by 3 pm, DeFazio says, so it's important to go heavy on the protein and healthy fats and easy on the carbs when choosing what you eat for lunch.
高脂肪、高糖午餐让人犯困，到下午3点你就精神萎靡了。德法西奥说，所以在选择午餐时，要多吃蛋白质和健康油脂，控制碳水化合物摄入量。
Luckily, plenty of fast-food chains offer healthy meal options that won't make you pass out at your desk.
幸运的是，很多快餐连锁店提供健康午餐，让你不会在桌边打盹。
7. Failing to prioritize
分不清主次
Some people think having lots of goals is the best way to ensure success — if one idea fails, at least there are plenty more in reserve to turn to. Unfortunately, this sort of wavering can be extremely unproductive.
有些人认为多设定目标是确保成功的最好办法，如果一个想法没实现，至少还有很多备用的去做。但不幸的是，这样摇摆不定最没效率。
Warren Buffett has the perfect antidote. He saw that his personal pilot was not accomplishing his life goals, so Buffett asked him to make a list of 25 things he wanted to get done before he died. But rather than advising him to take little steps toward completing every one of them, Buffett told the pilot to pick five things he thought were most important and ignore the rest.
沃伦-巴菲特对此有最好的解决之道。他发现自己的私人飞行员没有实现人生目标，所以让他列出在去世前想完成的25件事。巴菲特没有建议他为完成每个小目标去努力，而是告诉他从中挑选自己认为最重要的五件事，别再管其他的。
8. Skipping your workout
不去锻炼
Studies have shown that morning and afternoon workouts can increase a person's amount and quality of sleep — one study found that exercise adds around 45 minutes of extra sleep — and better sleep leads to a more productive day.
研究发现，清晨和下午的锻炼可以增加睡眠时长，提高睡眠质量。一项研究发现，锻炼身体可以让人多睡45分钟。睡得更香，效率更高。
9. Multitasking
同时做几件事
While many people believe they're great at doing two things at once, scientific research has found that only about 2% of the population is capable of effectively multitasking.
尽管很多人认为自己可以一心二用，但科学研究发现，仅有大约2%的人能有效地同时做几件事。
For the rest of us, multitasking is a bad habit that decreases our attention spans and makes us less productive in the long run.
对其余的大多数来说，同时做几件事是个坏习惯，会降低我们注意力的持续时间，从长远来看导致效率降低。
10. Perfectionism
完美主义
More often than laziness, the root of procrastination is the fear of not doing a good job.
拖延症的根源通常不是懒惰，而是担心不能做好。
The only way to overcome procrastination is to abandon perfectionism and not fuss over details as you move forward. Pretending the task doesn't matter and that it's OK to mess up could help you get started faster.
克服拖延症的唯一途径是放弃完美主义的想法，做事不要纠结细节。假装这个任务没什么重要的，搞砸了也没关系能帮你尽快开始。
11. Overplanning
过度计划
Many ambitious and organized people try to maximize their productivity by meticulously planning out every hour of their day. Unfortunately, things don't always go as planned, and a sick child or unexpected assignment can throw a wrench into a person's entire day.
很多有抱负和有条理的人通过精心规划每个小时来把效率提到最高。不幸的是，事情并不总按你的计划来。孩子生病、意外的任务会毁掉一整天。
Instead, you might want to try planning just four or five hours of real work each day. That way, you can be flexible later on.
其实，你可以一天就规划四五个小时的工作，这样稍后你的时间就很灵活。
1. Hitting the snooze button
按掉闹钟
It might feel as though pressing the snooze button in the morning gives you a little bit of extra rest to start your day, but the truth is that it does more harm than good.
你可能觉得早晨按掉闹钟能让你起床前多休息一会儿，但其实这样做弊大于利。
That's because when you wake up, your endocrine system begins to release alertness hormones to get you ready for the day. By going back to sleep, you're slowing down this process. Plus, nine minutes doesn't give your body time to get the restorative, deep sleep it needs.
这是因为睡醒后，人体内分泌系统开始分泌清醒激素，唤醒身体。睡回笼觉会减慢这一过程。另外，9分钟的时间根本不够进入让人精神焕发的深度睡眠。
2. Prioritizing work over sleep
为了工作牺牲睡眠
As Arianna Huffington discusses in her sleep manifesto, "The Sleep Revolution," a good night's sleep has the power to increase productivity and happiness, lead to smarter decision-making, and unlock bigger ideas.
正如阿里安娜-赫芬顿在她的睡眠宣言《睡眠革命》书中所说，“晚上睡个好觉能提升工作效率，增加幸福感，让你做出更明智的决策，想出更好的点子。”
The trick to getting enough sleep is planning ahead and powering down at a reasonable time.
睡够觉的窍门是提前计划，适时关灯。
3. Keeping your phone next to your bed
手机放床头
Another key to getting better sleep is not letting outside influencers impair your sleep.
睡个好觉的另一个关键因素是别受外在事物影响。
The LED screens of our smartphones, tablets, and laptops, for example, give off what is called blue light, which studies have shown can damage vision and suppress production of melatonin, a hormone that helps regulate the sleep cycle.
比如智能手机、平板、和笔记本电脑的显示屏会发出蓝光，研究显示蓝光损害视力，抑制褪黑激素的生成。褪黑激素有助于调节睡眠周期。
Research also suggests that people with lower melatonin levels are more prone to be depressed.
研究人员还表示，体内褪黑激素水平低的人更容易抑郁。
4. Skipping breakfast
不吃早饭
As Lisa DeFazio, a healthy-lifestyle expert and registered dietitian, tells Business Insider, breakfast is the most important meal of the day.
健康生活方式专家、注册营养师丽莎-德法西奥告诉商业内幕网说，早餐是一天中最重要的一顿。
By the time you wake up, you likely haven't eaten for 10 or 12 hours, which is where breakfast got its name — it means "breaking the fast," DeFazio said.
早晨醒来，你已经10到12个小时没有进食，这就是“早餐”名字的来源，意思是“打破禁食”。
Your first meal of the day is what kick-starts your metabolism and replenishes blood-sugar levels so you can focus and be productive throughout the day. When blood sugar levels are low, DeFazio says, it's much harder to focus and you're more likely to feel tired, irritable, and impatient.
早餐开启了你一天的新陈代谢，补充了血糖水平，使你可以在一天中聚精会神，保持较高的工作效率。德法西奥说，当血糖水平很低时，人们很难集中注意力，更可能感到疲惫、易怒、没耐心。
5. Putting off your most important work until later in the day
把一天最重要的工作往后推
People often start off their day by completing easy tasks to get themselves rolling, and leave their more difficult work for later. This is a bad idea, and one that frequently leads to the important work not getting done at all.
一天开始时，人们总先挑简单的事情去完成，让自己进入状态，并把难做的工作往后推。这不是个好主意，经常会导致更重要的工作做不完。
As researchers have found, people have a limited amount of willpower that decreases throughout the day, so it's best to get your hardest, most important tasks done at the beginning of the day.
研究人员发现，人们在一天中的意志力有限，而且逐渐耗尽。所以最好一天开始时就去做最困难、最重要的工作。
6. Eating junk food for lunch
午餐吃垃圾食品
Maintaining energy levels requires eating a balanced lunch.
为了让身体充满能量，你吃的午餐要营养平衡。
High-fat, high-sugar lunches make us sleepy and have low energy by 3 pm, DeFazio says, so it's important to go heavy on the protein and healthy fats and easy on the carbs when choosing what you eat for lunch.
高脂肪、高糖午餐让人犯困，到下午3点你就精神萎靡了。德法西奥说，所以在选择午餐时，要多吃蛋白质和健康油脂，控制碳水化合物摄入量。
Luckily, plenty of fast-food chains offer healthy meal options that won't make you pass out at your desk.
幸运的是，很多快餐连锁店提供健康午餐，让你不会在桌边打盹。
7. Failing to prioritize
分不清主次
Some people think having lots of goals is the best way to ensure success — if one idea fails, at least there are plenty more in reserve to turn to. Unfortunately, this sort of wavering can be extremely unproductive.
有些人认为多设定目标是确保成功的最好办法，如果一个想法没实现，至少还有很多备用的去做。但不幸的是，这样摇摆不定最没效率。
Warren Buffett has the perfect antidote. He saw that his personal pilot was not accomplishing his life goals, so Buffett asked him to make a list of 25 things he wanted to get done before he died. But rather than advising him to take little steps toward completing every one of them, Buffett told the pilot to pick five things he thought were most important and ignore the rest.
沃伦-巴菲特对此有最好的解决之道。他发现自己的私人飞行员没有实现人生目标，所以让他列出在去世前想完成的25件事。巴菲特没有建议他为完成每个小目标去努力，而是告诉他从中挑选自己认为最重要的五件事，别再管其他的。
8. Skipping your workout
不去锻炼
Studies have shown that morning and afternoon workouts can increase a person's amount and quality of sleep — one study found that exercise adds around 45 minutes of extra sleep — and better sleep leads to a more productive day.
研究发现，清晨和下午的锻炼可以增加睡眠时长，提高睡眠质量。一项研究发现，锻炼身体可以让人多睡45分钟。睡得更香，效率更高。
9. Multitasking
同时做几件事
While many people believe they're great at doing two things at once, scientific research has found that only about 2% of the population is capable of effectively multitasking.
尽管很多人认为自己可以一心二用，但科学研究发现，仅有大约2%的人能有效地同时做几件事。
For the rest of us, multitasking is a bad habit that decreases our attention spans and makes us less productive in the long run.
对其余的大多数来说，同时做几件事是个坏习惯，会降低我们注意力的持续时间，从长远来看导致效率降低。
10. Perfectionism
完美主义
More often than laziness, the root of procrastination is the fear of not doing a good job.
拖延症的根源通常不是懒惰，而是担心不能做好。
The only way to overcome procrastination is to abandon perfectionism and not fuss over details as you move forward. Pretending the task doesn't matter and that it's OK to mess up could help you get started faster.
克服拖延症的唯一途径是放弃完美主义的想法，做事不要纠结细节。假装这个任务没什么重要的，搞砸了也没关系能帮你尽快开始。
11. Overplanning
过度计划
Many ambitious and organized people try to maximize their productivity by meticulously planning out every hour of their day. Unfortunately, things don't always go as planned, and a sick child or unexpected assignment can throw a wrench into a person's entire day.
很多有抱负和有条理的人通过精心规划每个小时来把效率提到最高。不幸的是，事情并不总按你的计划来。孩子生病、意外的任务会毁掉一整天。
Instead, you might want to try planning just four or five hours of real work each day. That way, you can be flexible later on.
其实，你可以一天就规划四五个小时的工作，这样稍后你的时间就很灵活。
