如果你天天抱怨沒時間，那你可能有這些壞習慣！

去年的工作和生活目標你實現了嗎？沒時間啊，任務重啊，太忙了啊……通通不是借口。

讓你行事效率低下的其實是一些你可能壓根沒注意到的壞習慣。從今天起，趕快改掉這些壞習慣吧。

01

按掉鬧鐘

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.

你可能覺得早晨按掉鬧鐘能讓你起床前多休息一會兒，但其實這樣做弊大於利。

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.

這是因為睡醒後，人體內分泌系統開始分泌清醒激素，喚醒身體。睡回籠覺會減慢這一過程。另外，9分鐘的時間根本不夠進入讓人精神煥發的深度睡眠。

02

為了工作犧牲睡眠

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·赫芬頓在她的睡眠宣言《睡眠革命》書中所說，「晚上睡個好覺能提升工作效率，增加幸福感，讓你做出更明智的決策，想出更好的點子。」

The trick to getting enough sleep is planning ahead and powering down at a reasonable time.

睡夠覺的竅門是提前計劃，適時關燈。

03

手機放床頭

Another key to getting better sleep is not letting outside influencers impair your sleep.

睡個好覺的另一個關鍵因素是別受外在事物影響。

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.

比如智能手機、平板、和筆記本電腦的顯示屏會發出藍光，研究顯示藍光損害視力，抑制褪黑激素的生成。褪黑激素有助於調節睡眠周期。

Research also suggests that people with lower melatonin levels are more prone to be depressed.

研究人員還表示，體內褪黑激素水平低的人更容易抑鬱。

04

不吃早飯

As Lisa DeFazio, a healthy-lifestyle expert and registered dietitian, tells Business Insider, breakfast is the most important meal of the day.

健康生活方式專家、註冊營養師麗莎·德法西奧告訴商業內幕網說，早餐是一天中最重要的一頓。

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.

早晨醒來，你已經10到12個小時沒有進食，這就是「早餐」名字的來源，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.

早餐開啟了你一天的新陳代謝，補充了血糖水平，使你可以在一天中聚精會神，保持較高的工作效率。德法西奧說，當血糖水平很低時，人們很難集中注意力，更可能感到疲憊、易怒、沒耐心。

05

把最重要的工作往後推

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.

一天開始時，人們總先挑簡單的事情去完成，讓自己進入狀態，並把難做的工作往後推。這不是個好主意，經常會導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.

研究人員發現，人們在一天中的意志力有限，而且逐漸耗盡。所以最好一天開始時就去做最困難、最重要的工作。

06

午餐吃垃圾食品

Maintaining energy levels requires eating a balanced lunch.

為了讓身體充滿能量，你吃的午餐要營養平衡。

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、高糖午餐讓人犯困，到下午3點你就精神萎靡了。德法西奧說，所以在選擇午餐時，要多吃蛋白質和健康油脂，控制碳水化合物攝入量。

Luckily, plenty of fast-food chains offer healthy meal options that won"t make you pass out at your desk.

幸運的是，很多快餐連鎖店提供健康午餐，讓你不會在桌邊打盹。

07

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.

有些人認為多設定目標是確保成功的最好辦法，如果一個想法沒實現，至少還有很多備用的去做。但不幸的是，這樣搖擺不定最沒效率。

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.

沃倫·巴菲特對此有最好的解決之道。他發現自己的私人飛行員沒有實現人生目標，所以讓他列出在去世前想完成的25件事。巴菲特沒有建議他為完成每個小目標去努力，而是告訴他從中挑選自己認為最重要的五件事，別再管其他的。

08

不鍛煉

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.

研究發現，清晨和下午的鍛煉可以增加睡眠時長，提高睡眠質量。一項研究發現，鍛煉身體可以讓人多睡45分鐘。睡得更香，效率更高。

09

同時做幾件事

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.

儘管很多人認為自己可以一心二用，但科學研究發現，僅有大約2%的人能有效地同時做幾件事。

For the rest of us, multitasking is a bad habit that decreases our attention spans and makes us less productive in the long run.

對其餘的大多數來說，同時做幾件事是個壞習慣，會降低我們注意力的持續時間，從長遠來看導致效率降低。

10

完美主義

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懶惰，而是擔心不能做好。

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徑是放棄完美主義的想法，做事不要糾結細節。假裝這個任務沒什麼重要的，搞砸了也沒關係能幫你儘快開始。

11

過度計劃

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.

很多有抱負和有條理的人通過精心規劃每個小時來把效率提到最高。不幸的是，事情並不總按你的計劃來。孩子生病、意外的任務會毀掉一整天。

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.

其實，你可以一天就規劃四五個小時的工作，這樣稍後你的時間就很靈活。

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