The Blinkist Team: [ Reset Your Routine ]

如果你发现自己很难按部就班，或者陷入工作效率低的困境，那么你可能需要重新调整一下作息时间！从睡眠和营养，到待办事项和井井有条--本指南为你提供了各种技巧和策略，让你的每一天都焕然一新，找到新的生活节奏。

If you're finding it hard to keep to your usual schedule or stuck in a productivity rut, you might just need a routine reset! From sleep and nutrition, to to-dos and getting organized—find a new rhythm with this Guide full of tips and strategies for refreshing your every day.

1. Start the day with intention 用心开始一天

发现简单、有意识的日常活动的力量。

Discover the power of simple, intentional routine.

Getting started

大家好，欢迎阅读本指南，了解如何重设自己的作息时间。

Hi, and welcome to this guide on how to reset your routine.

我们将为您提供一些简单的小窍门，帮助您明确自己的优先事项，尊重自己的喜好和厌恶，让您的每一天都焕然一新。无论我们是否意识到，我们都有自己的习惯和常规，而 "意识 "正是其中的关键词。

We're offering simple hacks that will help you get clear on your priorities, honor your likes and dislikes and refresh your everyday. We all have habits and routines whether we're aware of them or not, and awareness is that key word there.

很多时候，我们并不知道自己的时间都被什么填满了，也不知道自己为什么要做这些事情。那么，为什么重设我们的日常工作会如此强大呢？首先，为了重设你的日常工作，你必须真正承认你已经在如何打发时间。

So often, we're not aware of what we fill our time with or why we fill our time with the things we do. So why is resetting our routine so powerful? First things first, in order to reset your routine, you have to actually acknowledge how you're spending your time already.

这需要一定程度的正念和反省，如果运用得当，可以帮助你重新掌控自己的时间，以一种符合你想成为的人和你想在这个世界上展现的方式生活。因此，本指南将为你提供简单的反思练习，让你想起自己喜欢做的事情。

That requires a level of mindfulness and introspection that, if harnessed correctly, can help you take back control of your hours and live in a way that's aligned with who you want to be and how you want to show up in the world. So this guide is going to offer you simple reflective exercises that will remind you of the things you love doing.

这样，你就可以将更多这些东西融入到你的日常生活中，并以简单的方式实现转变。此外，我们还将与本杰明-斯波尔（Benjamin Spall）一起探索注意力的概念，与畅销书作家、演讲家作家卡罗尔（Carroll）一起盘点我们的时间以及我们是如何利用时间的。最后，我们将邀请作家、演讲家和慢的倡导者布鲁克-麦卡拉里（Brooke McAlary）一起探讨仪式的力量。然后，我们将与《纽约时报》畅销书作家比尔-伯内特（Bill Burnett）和戴夫-埃文斯（Dave Evans）一起探讨如何将 "意图"、"缓慢 "和 "意识 "这些理念付诸终身实践。

So you can incorporate more of those things into your daily routines and simple transformative ways. And along the journey we'll be exploring ideas of attention with Benjamin Spall, will be taking inventory of our time and how we're filling it with best selling author and text speaker writer Carroll. And finally we'll be joined by the author, speaker and slowness advocate Brooke McAlary who will explore the power of rituals. And then we'll explore how we can put those ideas of intention, slowness, and awareness into lifelong practice with the New York times best selling authors Bill Burnett and Dave Evans.

不用担心。如果你没有时间一次性看完所有内容，可以点击屏幕上方的书签标签，将本指南收藏起来。好了，我们开始吧。

And fear not. If you don't have time to cover all of that content in one sitting, you can say this guide to your collections by clicking the bookmark tab at the top of your screen. Alright, let's begin.

Start with intention 从意图开始

因此，我们将以 "意图 "这一理念开始这次旅程。我们特别想问的一个问题是，我怎样才能更多地关注我的个人生活和日常工作？本杰明-斯波尔是《我的晨间作息》一书的共同作者，该书采访了当今最有才华的创意人士，探讨他们的日常作息，以及这些作息如何为他们的成功奠定基础。

So we're starting this journey with that idea of intention. One question, we want to be asking in particular is how can I bring more attention to my personal life and routines? Benjamin Spall is the Co author of “My morning routine", which features interviews with some of today's most talented creatives as they explore their daily routines and how those routines in turn set them up for success.

随着时间的推移，我们日常行为的简单改变就能带来天壤之别。只需简单的言语、意图和行动，就能带来强大的改变。因此，在本指南的这一点上，你将听到本杰明-斯波尔（Benjamin Spall）与简化版主持人凯特琳-奇勒（Caitlin Chiller）就建立意图和从小事做起的力量进行的对话。在我们开始之前，有一件事值得注意，那就是本杰明建议你如何在晚上优先安排时间，为未来早上的自己做决定，这意味着你可能已经明白了。但是，当早晨的闹钟响起时，你就可以从床上爬起来，清楚地知道接下来的几个小时要怎么度过。不过，这些细节还是让本杰明来告诉你吧。让我们来听一听。

Simple shifts in our daily behaviors can make the world of difference over time. Just a simple words, intentions and actions can lead to powerful change. So this point of the guide, you'll be hearing Benjamin Spall in conversation with simplify host Caitlin Chiller on the power of building intention and starting small. And before we get started, one thing to listen out for in this interview is Benjamin's advice on how you can prioritize time in the evening to make decisions for your future morning self, and that means you probably already get it. But when that morning alarm starts ringing, you can just get out of bed with an already clear picture of how you'll be spending the next few hours. But I'll let Benjamin get into those details. Let's take a listen.

Start Your Morning with Intention: Benjamin Spall (Simplify Shortcast) 用心开始你的早晨 本杰明-斯波尔（简化短播）

您正在收听的是 Blinkers 作者访谈播客简化版。我是凯特琳-席勒

You're listening to the short cast of blinkers author interview podcast simplified. I'm Caitlin Schiller.

今天闹钟响了，你做了什么？我按了一次 "贪睡 "键，去煮咖啡，喂猫，然后出去散步，呼吸新鲜空气。回来后，我洗了个澡，九点前就做好了一天的准备。我很喜欢现在的晨练习惯，但以前不是这样的。事实上，这曾经是一种痛苦。听起来熟悉吗？

So what did you do when your alarm went off today? I hit the snooze button once, got to make coffee, fed the cat and got outside for a walk and some fresh air. When I came back, I showered and was ready for the day by nine, I really like my morning routines these days, but I didn't always. In fact, it used to be kind of painful. Sound familiar?

也许你正处于准备改变自己一天开始方式的时刻。如果是这样的话，本杰明-斯波尔（Benjamin Spall）的这一集就是为你准备的。斯波尔是《我的晨间作息：成功人士如何开始每天的灵感之旅》一书的共同作者，这本书由许多不同类型的成功人士的访谈组成，回顾了他们早上都做了些什么。好吧，我得承认，在我真正读这本书之前，我是有点怀疑的。我只是觉得，关于如何安排一个成功的早晨，并没有太多新的信息。我以为会是你经常听到的那些话：早起、每天跑步、长时间冥想、吃更健康的早餐，等等等等。但事实证明，所谓成功的早晨其实是完全不同的，这取决于你是谁，什么对你最重要。

Maybe you're in a place for you ready to shake up how you start your day. And if that's true this episode of Benjamin Spall is for you. Spall is a Co Author of the book "my morning routine: how successful people start everyday inspired" which is comprised of interviews from many different kinds successful people reviewing what they do in the morning. Alright I have to admit that before I actually read it, I was a little bit skeptical. I just didn't think there was a lot of new information to be learned about how to structure a successful morning. I expected to see the same thing you hear all the time: get up earlier, go running everyday, meditate for longer, eat a healthier breakfast and so on and so on. But it turns out that a so called successful morning really looks completely different depending on who you are and what matters most to you. 

这是一种心态，是关于用心开始你的早晨。因为当你带着意念开始你的早晨时，你就能把你的晨风带入一天的余下时光。这可能是你能想到的任何事情。好了，今天早上我做到了。现在我可以做这些或那些的事。

It is a kind of a mindset and it will be all about starting your morning with intention. Because when you start your morning with intention, you can kind of bring your morning winds with you into the rest of the day. And that could be anything you can think. Okay, I did that this morning. Now I can kind of do this. I can kind of do that.

因此，如何开始新的一天完全取决于你自己，但用心去做是关键。什么意思呢？就是根据自己的喜好和需要的睡眠时间，制定一个小目标，建立一个能让你睡得像婴儿一样香甜的作息时间。或者像我那只像石头一样的猫，无论如何都不会离开床中间。所以，让我们从改变你的作息习惯开始吧，而且真的是越小越好。

So the way that you choose to start your day is entirely up to you, but doing it with intention is key. What does that mean? Well it means setting small goals on your likes and dislikes, and how much sleep you need, building a turn down routine that will help you sleep like a baby. Or like my rock like cat who never seems to move out of the middle of the bed, no matter what. So let's start off with making changes to your routine and how really the smaller you start the better. 

我们看到的主要现象是，我们接触过的很多人，无论是知名度较高的人，还是默默无闻的人，都认为从小事做起非常重要，因为当你的日常工作简短而容易完成时，尤其是在开始创建工作时，这会大大增加你坚持工作的机会。

The main time we saw emerging is so many of the people we spoke to, both the kind of higher, more famous end of spectrum and the more unknown and found it really important to start really small. because I when you keep your routine short and easy to accomplish, especially in the beginning as you're creating it, this greatly increases your chances of actually sticking to it and.

很多人都知道晨练，但很多人想的是一下子把所有事情都做完，我以前也这么做过。你会在周日晚上想，好吧，明天周一，我起来跑步半小时，冥想十五分钟，然后做这个。我会做那个。这是件大事，两个小时的混乱。说实话 你真的不会长期坚持。你可能坚持不了几天。

This is kind of common knowledge to many people, but so many people think about studying a morning routine and I did this back in the day and you just kind of want to throw everything at it all at once. You'll be thinking about it on a sunday evening and you're like, okay, tomorrow, monday, I'll get up and I'll run for half an hour, that I'll meditate for fifteen minutes and then I'll do this. I'll do that. It's this big thing, a two hour mess. To be honest. You're really not going to stick with that over the long term. You're probably not going stick for a couple of days.

因此，我们在书中建议，一切都要简短，比如，如果你早上通常不做任何运动，与其决定跑半小时的步，不如想一想，好吧，我只做伸展运动，你知道的，做一些轻微的伸展运动，比如跳绳，保持非常非常简单。冥想也是一样。如果你从来没有真正冥想过，或者你几年前试过，但没有真正回来冥想，我们建议你做五分钟的冥想，你知道，只是坐下来五分钟，甚至两分钟。如果你找不到五分钟的时间，可以只是想让自己融入其中，然后让自己每天坚持做一个星期或两个星期，之后如果你真的喜欢这些事情，你可以增加它们的长度，但不要觉得你必须继续下去。

So we recommend in the book and just keeping everything short, like instead of deciding to do a half hour run, if you don't normally do any exercise in the morning, it's a good idea to just think, okay, I'll just stretch, you know, do some light stretching like jumping jacks, just keep it very, very simple. The same with meditation. If you've never really meditated before or you tried years ago and haven't really come back to it, we suggest doing kind of five minutes, you know, just sitting down five minutes, even two minutes. If you can't find five minutes just to kind of bring yourself into it and then allow yourself to keep doing it every day for a week or two weeks and then after that point if you're really enjoying any of these things, you can increase the length of them but don't feel like you have to taking on.

当我们决定做出改变时，很多人都会犯这样的错误：一开始就承担太多，雄心壮志固然很好，但还是要从小事做起，从自己真正喜欢的事情做起。我是这样想的。理想情况下，你应该享受早晨为自己设定的作息时间，因为它为你一整天的生活定下了基调。如果你开始尝试早锻炼或根本不爱锻炼，那就慢慢来。强迫自己在跳跃中做出巨大的、雄心勃勃的改变，可能会让你努力养成的这个习惯感觉像是某种惩罚，而不是奖励。但是，如果你从做一点伸展运动或散步二十分钟开始，你很可能会喜欢上早晨让身体动起来的感觉，然后继续坚持下去。 也许你不喜欢做伸展运动，那也没关系。就像我之前说的那样，不同的人的晨练方式完全不同。不过，Spall 在这项研究中发现了几个明显的模式，其中之一就是大多数成功人士似乎都有充足的睡眠。

Taking on too much at the beginning is a mistake so many of us make when we decide to make a change and ambition is cool, but hey, start small and start with the stuff you actually like. I think about it this way. Ideally, you should enjoy the routine you set up for yourself in the morning because it sets the tone for your entire day. If you want to learn to love exercising early or at all, ease yourself into it. Forcing yourself to take on a huge, ambitious change in the jump might make this habit you're trying to build feel like some kind of punishment instead of a reward. But if you start by saying doing a little bit of stretching or going for a twenty minute walk, you're probably going to end up enjoying how it feels to get your body moving in the morning and then keep building on it.  Or maybe stretching isn't your thing, and that's okay. Like I said earlier, morning routines really look entirely different for different people. There are, however, a couple noticeable patterns that Spall discovered in this research, and one of them is that most of these successful people seem to get a decent amount of sleep.

平均睡眠时间为 7 小时 29 分钟，相当不错。关于睡眠时间的统计总是不尽相同，一般在七到九个小时之间。我们在书中谈到，如果你觉得自己的睡眠时间是七小时，那么你可能是九小时。你知道，就像我肯定是一个睡八个小时的人。我想昨晚我只睡了六个半小时，这对我来说真的不是很好，有些人一般六个半小时就可以了，这让我很惊讶。即使做了这么长时间的网站，我仍然认为很多人睡眠不足，但七个半小时？这是一个相当不错的数字。

The average sleep time was at seven hours and 29 minutes, which is pretty good. There's always different stats of how much sleep you should be getting, generally between seven to nine hours. And we speak about in the book how if you feel like you're a seven hours person, you could be a nine hours person. You know, like I'm definitely an eight hours person. And I think last night I got six and a half and that's really not great to me, some people will be fine on six and a half generally, it was surprising to me. Even after doing the website all this time, I still assume that many people be getting less sleep, but seven and a half hours? That's a pretty good number.

事实上，这很有趣。上周我在做一个研讨会，人们可以来找我，问我如何改善他们的作息，很快这些人就明白了，他们只是睡眠不足。他们会告诉我，你知道，早晨有多糟糕，然后我会说你睡了多少觉，他们会一直说四个半小时、五个小时，我就会说，好吧，你去吧。不是说如果没有足够的睡眠，你不可能有一个好的晨起体验，但不会是一个美妙的早晨。要知道，在你真正考虑把东西带进早晨之前，你真的要有一个不累的基础。

It's funny actually. I was doing a workshop last week where people could come to me and kind of ask me how to improve them on routines and a very quickly became clear these people that they were kind of just not getting enough sleep. They would tell me about, you know, how bad the mornings are and then I'd say how much sleep you get, and they would consistently say kind of four and a half hours, five hours and I'll just be like, well there you go. It's not you can't have a good morning routine without having enough sleep, but it's not gonna be great. You know, you really kind of have to have that foundational base of not being tired and before you could really think about bringing stuff into your morning.

所以一般来说，我是个早起的人，但我也是个至少睡七个小时的人。我知道，如果我的睡眠时间少于我的最低睡眠时间，尤其是连续几天，我就会变成一个易怒的浣熊。我就像我的母亲没有精力，做不了我平时喜欢做的事情，比如见朋友或做瑜伽。或者我不快乐地做这些事，但谁又想这样呢？所以，想清楚你的最低睡眠时间是多少。可能像我一样睡 7 个小时，也可能睡 8 个小时或 9 个小时，这取决于你自己。

So generally I'm a morning person, but I'm also a seven hours of sleep minimum person. And I know that if I get fewer than my minimum viable sleep hours in, especially several days in a row, I'm an irritable raccoon. I zombie like my mother, too tired to do the things I normally enjoy, like seeing friends or doing Yoga. Or I do them no joyously and who wants that? So figure out what your minimum viable sleep is. It might be seven like me, or it might be eight or nine at all, depends on you.

但是，为了迎接美好的清晨，你在晚上可以做的并不仅仅是睡个好觉。在本杰明-斯波尔的书中，有一章非常精彩，那就是强调晚上的作息时间。事实证明，睡前所做的事情实际上会对白天产生巨大的影响。

But sleeping the right amount for you isn't the only thing you can do at night to prepare for a good morning. A really nice chapter in Benjamin Spall book was actually the one highlighting evening routines. It turns out that what you do before you go to bed can actually have a huge impact on the day come.

在夜间作息方面，最主要的是要用心思考，就像你思考日常作息一样。所以，不要简单地把时间拖长，直到最后无聊到要上床睡觉为止。你应该安排好夜间的作息时间，帮助你从白天的工作中解脱出来，如果可能的话，还能在早上的工作中抢占先机。我们在书中经常谈到 "决策疲劳"，就是当你无法做出决定或做出了错误决定时的那种感觉，因为你一整天都在做很多决定，你已经有点厌倦了。 一个好的方法是在晚上做，尽管就像我刚才说的，这有点困难。但总比在早上做要好, 比如说，你不希望每天的决策都挤在关闭窗口前。所以我们经常谈论第二天的收尾工作，这很重要。

In terms of nighttime routines, the main thing was just to kind of think about it kind of with intention, the same way you think about your line routine. So instead simply running up the hours until you're finally bored enough to go to bed. You should kind of structure a nighttime routine that helps you wind down from the responsibilities of the day and, if possible, kind of get a head start on your morning. We talk about decision fatigue a lot in the book is that feeling when you either can't make a decision or you do make a bad decision because you be making so many decisions all day, you're kind of done. A good way to do this is to do it in the evening and even though like I just said, it's kind of more difficult. It's better than doing in the morning where you don't want to kind of take up your daily decisions with, you know, closure where for example. So we talk a lot about laying close out for the next day which is pretty typical. 

我们采访过很多人，尤其是在健身篇中，他们告诉我们，他们会把健身服放在外面，因为如果衣服已经在那里了，他们就更有可能去健身，但这并不是百分之百的, 但也有80、90的概率。还有其他一些你可以做的事情，比如清理家里、厨房周围的卫生，很多人都说，一早起来看到脏盘子是最糟糕的开始，我完全可以理解。尤其是你没有很多平底锅。你有点像为了得到你需要的东西而四处奔波。

So many people we spoke with especially in the workout chapter told us that they put their workout clothes out because they're just so much more likely to actually go and work out if they have the clothes already there, not a hundred percent of the time, but you know 80, 90. And several other things you can do kind of just clean up around your home, around your kitchen and many people said that you waking up to dirty dishes is kind of the worst way to start that morning and I can completely relate. Especially you don't have many pans. You kind of like scraping around you are  saying to get what you need.

还有一点是，这更适合在你结束一天的工作之前，让它为我们第二天的工作做准备。尽管你可以在早上做这个，但我一般更喜欢在前一天晚上做这个，这样我就可以在第一件事上立即进入状态，在前一天晚上建立一个良好的晨间程序是改变游戏规则的关键。通过充足的睡眠和晚上扎实的作息，这让我想起了我的朋友罗宾曾经说过的一句话，那就是她相信昨天的罗宾。她相信昨天的罗宾，她已经在她的日程表上划出了锻炼时间，或者添加了一个有精神营养的活动清单，或者任何她知道第二天对她最有利的事情。

Another thing is that this is more for before you finish work over day is to make it do us for the next day. Even though you could make this in the morning, I generally prefer to do this the night before, so that then I can kind of immediately get into it first thing, setting up a good morning routine the night before is a game changer. By sleeping enough and by developing that solid evening routine, it reminds me a little bit of something my friend Robin Jerred once, which is that she trusts the Robin from yesterday. That is the version of herself that had already blocked off time to exercise in her calendar, or added a mentally nourishing activity giver to do list or whatever it was that she knew would be best for her that next day even.

如果这不是她早上起床后最想做的事，而这正是我们的关注点，我们中的许多人并不一定在一觉醒来时就是最好的自己。没关系。我们可以从对自己的晨练习惯做一些小的、愉快的调整开始。我们还可以通过了解自己需要多少睡眠时间，并制定一个能够确保度过一个真正美好早晨的作息时间，为自己的成功做好准备。

If it wasn't what she felt most like doing when the morning came, and that's the whole idea, many of us aren't necessarily the best versions of ourselves the minute we wake up. And that's okay. We can start by making small, enjoyable tweaks to our morning routines. And we can also set ourselves up for success by knowing how much sleep we need and developing a turn down routine that will ensure a really good morning.

如果你正在考虑如何找到类似的技巧来面对繁忙的工作日或解决令人生畏的待办事项，我建议你看看大卫-艾伦的短播。他是一位生产力奇才，擅长保持无压力。好了，感谢本杰明-斯波尔（Benjamin Spall）的演讲。下次再见，我是凯特琳-席勒，感谢您收听本期的短播。

If you're thinking about how you can find similar tips to face a hectic workday or tackle daunting to do as I would suggest checking out the simplify short cast with David Allen. He is a productivity whiz who specializes in staying stress free. Alright, that's it, thanks to Benjamin Spall for this talk. Until next time, I'm caitlin schiller and thank you for listening to this short cast of simplify.

The power of small [小的力量]

因此，我们有了一个完美的提醒：虽然雄心壮志很酷，但从小事做起，迈出稚嫩的步伐，才是培养更好的晨晚间生活习惯的最佳方式。如果你想跑步，可以在一周内每天早上先做伸展运动和跳绳。同样，如果你想冥想，你可以尝试每天早上冥想两分钟，或者像某人建议的那样，在做简单的日常活动（如洗碗）时冥想。

So there we have it, a perfect reminder that although ambition is cool, starting small and taking baby steps are the best thing you can do to nurture better morning and evening routines. If you want to get into running, you could start each morning for one week with stretching and jumping jacks. And equally if you want to get into meditation you could try meditating for just two minutes every morning, or as someone would advise whilst doing simple everyday activities like cleaning the dishes. 

最关键的一点是，我们必须记住尊重自己的喜恶。你可能会读到成功企业家凌晨五点起床练瑜伽和每天进行写作练习，这对他们来说可能非常有效。但这并不意味着对你也有奇效。这里的关键信息是按照你自己的节奏，建立让你快乐的生活习惯。在我们指南的下一章中，我们将更深入地探讨这个问题，探索究竟是什么让我感到快乐，以及如何才能找出我希望我的早晚安排优先考虑什么。

The most critical point is that we have to remember to honor our own likes and dislikes. You may read articles about successful entrepreneurs waking up at five am for yoga and daily writing practices and well that might work fantastically for them. It doesn't mean to work fantastically for you. The critical message here is go at your own pace and establish routines that make you happy. And in the next chapter of our guide will be looking into this more deeply, exploring what actually does make me happy and how can I figure out what I want my morning and evening rhythms to prioritize. 

但现在，从本杰明的访谈中得到的最后一点启示是，尽量不要让你的早晨被繁琐的决策堵塞。在前一天晚上就决定好如何安排你的早晨，比如你想穿什么，一件你愿意做的小事。在本章的工具部分，你可以找到一张日历黑客表来帮助你。每天晚上在日历上花一点时间，随着时间的推移，会给你带来改变性的结果。毕竟，我们度过每一天的方式就是我们度过一生的方式。日常生活中的点点滴滴，日积月累，就会形成一种风格、一种个性、一种生活。换句话说，我们的日常习惯很重要。因此，明确自己的意图，你就会发现这种用心调整时间的方式会给你带来长远的回报。

But for now, a final takeaway from Benjamin's ball, try not to clog up your mornings with strenuous decision making. Decide the night before how you want to structure your morning what you want to wear, one small thing you'd like to experience. To help you with this, you'll find a calendar hack sheet in the tool section of this chapter. Spending a little time with your calendar every evening can bring you over time transformative results. After all, the way we spend our days is the way we spend our lives. In small everyday routines, add up over the years to form a character, a personality, a life. In other words, our routines matter. So get clear on your intention and you'll discover how this mindful restructuring of your time can pay off in the long run.

My Calendar Hacks

What to know before blocking your calendar

Recap of Chapter 1 总结

Start the day with intention 以目标开始一天

- 制定符合自己身体节奏的日常作息。

如果你和大多数人一样，到办公室的第一件事就是查看电子邮件。这看似是个好主意，但从这个简单的任务开始一天的工作，实际上会降低你的整体工作效率。为什么呢？

我们的身体遵循昼夜节律，因此我们的能量水平在 24 小时内时高时低。这些节律使我们在早上更有效率。因此，我们应该把这段时间留给重要或困难的任务。

• Develop a daily routine that matches your body’s rhythm.

If you’re like most people, the first thing you do when you get to the office is check your email. This might seem like a good idea but starting your day with this simple task can actually reduce your overall productivity. Why?

Our bodies follow a circadian rhythm, so our energy levels wax and wane throughout a 24-hour period. These rhythms cause us to be more effective in the morning. We should therefore reserve that time for important or difficult tasks.

- 睡前做什么会对未来一天产生巨大影响。为了明智地利用这段时间，你可以:

安排好晚上的作息时间，帮助你从一天的责任中解脱出来。

利用这段时间为早晨做准备。何不布置一下第二天的行装，或者写下第二天早上的一个优先事项，从而避免决策疲劳？你还可以为来日清晨制定一份待办事项清单，这样你就可以立即进入工作状态。

• What you do before you go to bed can have a huge impact on the day to come. To use that time wisely, you could:

Structure a nighttime routine that helps you wind down from the responsibilities of the day.

Use this time to prepare for the morning. Why not avoid decision fatigue by setting out your outfit for the following day - or writing down one priority for the coming morning? You can also make a to-do list for the coming morning so you can immediately get into it.

- 相信昨天的 "你"。也就是说，昨天的你已经在日历中为运动或做有益身心的活动留出了时间。这可能不是你早上立刻想做的事，但请相信并遵循过去的自己的智慧。

• Trust the ‘you’ from yesterday. That is, the version of yourself that already blocked off time for exercise in the calendar or to do a mentally nourishing activity. It might not be what you immediately feel like doing in the morning but have faith and follow the wisdom of your past self.

参考：

https://www.blinkist.com/en/app/guides/reset-your-routine-with-the-blinkist-team