The “Golden Hour”

黃金時(shí)間段

Successful people often talk about the “Golden Hour”， which is the first hour after you wake up in the morning. According to this article from the National Institutes of Health, while we are asleep, our brains are hard at work de-cluttering and detoxifying themselves. This means that our brains are at their best right after we wake up, when they’re squeaky-clean from the night’s mental hygiene activities. Successful people have discovered that the “Golden Hour” is the best time of day to prepare ourselves mentally, physically and spiritually for the upcoming day。

成功人士經(jīng)常談到“黃金時(shí)間”，即早晨醒來(lái)后的第一個(gè)小時(shí)。根據(jù)本篇來(lái)自于全國(guó)健康研究所的文章我們得知，當(dāng)人們睡覺(jué)時(shí)，我們的大腦還在不停的整理完善自我。這意味著當(dāng)我們醒來(lái)后，我們的大腦是處于最佳狀態(tài)的，因?yàn)榇藭r(shí)它剛剛將一夜的思緒活動(dòng)清理干凈，是最為干凈清爽的時(shí)刻。成功人士們發(fā)現(xiàn)了“黃金時(shí)刻”的秘密，此時(shí)人們的身、心、思想處于最佳狀態(tài)，是為接下來(lái)一天活動(dòng)做準(zhǔn)備的最佳時(shí)刻。

The 21-Day Mental Diet

21天精神飲食

Technically I’m not “successful” yet…but I figured, if I ACT like a successful person, sooner or later I’ll BE a successful person, and in the meantime, I’ll FEEL like a successful person. Which, since none of these practices cost anything except some discipline and a couple hours of sleep, is pretty much a win-win, if you ask me。

準(zhǔn)確地說(shuō)我還不算一個(gè)成功人士…但是我發(fā)現(xiàn)，一旦我表現(xiàn)的如同一位成功人士，遲早我會(huì)變成一位真正的成功人士，同時(shí)，我會(huì)喜歡這種感覺(jué)。如果你要問(wèn)我如何能成功，我想說(shuō)想要成功其實(shí)也很簡(jiǎn)單，只需要花費(fèi)一些自制力同時(shí)少睡幾個(gè)小時(shí)，除此以外沒(méi)有別的花銷(xiāo)，這么看其實(shí)還是一件雙贏的事。

It was while I was looking up “how successful people think” that I stumbled onto Brian Tracy’s 21-Day Mental Diet. And guess what? It includes several of the practices mentioned in articles on what successful people do before breakfast. Imagine that! I am currently on day seven of this mental diet, and let me tell you, doing these has really brought a new sense of focus and productivity to my days — which is a tough thing to do when one doesn’t have regular office hours。

那時(shí)候，當(dāng)我正在潛心研究成功人士是如何思考時(shí)，我偶然間發(fā)現(xiàn)了博恩。崔西的21天精神飲食。你才怎么著?這里面有篇叫“成功人士早餐前做的事”，里面提到了一些可踐行的做法。你知道嗎，我現(xiàn)在正處于健康飲食的第七天。我要告訴你，這些做法確實(shí)使我的每一天變得更加專(zhuān)注更有效率---但如果你沒(méi)有規(guī)律的上班時(shí)間做起來(lái)還是滿(mǎn)艱難的。

Here’s a quick rundown of what you do on this mental diet:

下面是這份精神飲食的一個(gè)快速瀏覽大綱：

1. Wake up early – Most top executives get up in the morning at 6:00 AM — at the latest! I get up around 5:00 AM most days。

1. 起床早---大部分企業(yè)高管每天早晨最晚6點(diǎn)半就起床!我每天大概5點(diǎn)鐘起床。

2. Exercise – While Brian Tracy suggests doing any physical exercise before mental exercise, I usually have to wait until later in the day to do any physical exercise because of schedule limitations。

2. 運(yùn)動(dòng)---博恩。崔西建議人們每天在進(jìn)行精神運(yùn)動(dòng)前進(jìn)行身體運(yùn)動(dòng)，可以是任何形式的身體運(yùn)動(dòng)。由于我的時(shí)間表限制，我不得不把身體運(yùn)動(dòng)轉(zhuǎn)移到每天晚些時(shí)候進(jìn)行。

3. Read motivational, inspirational or educational material for 30-60 minutes.Personally, I love the Abraham-Hicks material, which really gets my mind and spirit soaring for the day. Other favorites include the books by Wallace D. Wattles, (The Science of Getting Rich) or any of the other New Thought authors. There is a tremendous wealth of free reading material available in the public domain. If you like audio books, look to librivox.org, or for visual reading, check out this New Thought online reading list。

3. 閱讀激勵(lì)性、啟發(fā)性或教育性的材料30到60分鐘。坦白說(shuō)，我個(gè)人鐘愛(ài)亞伯拉罕。�？怂沟奈恼�，它會(huì)使我未來(lái)一天的思緒和精神高漲。其它喜歡的內(nèi)容有華萊士。沃特爾斯的書(shū)，(如《致富的科學(xué)》)或其它新思想的作家。公共資源中有很多免費(fèi)的閱讀材料。如果你喜歡聽(tīng)有聲書(shū)，可以看看librivox.org這個(gè)網(wǎng)站，或者是視頻閱讀，試試新思想在線(xiàn)閱讀書(shū)單。

4. Write down your top 10-15 life goals. There is tremendous power in the act of writing, so yes, actually get out a pen and a notebook (What are those?) and physically write these down. Use first-person, present-tense language: “I am making ___ dollars a year; I weigh ___ pounds; I drive a ___ car, I have ___ friends”， and so on. And don’t look back at your goals from the day before. By the way, this is a LOT of fun!

4. 寫(xiě)下10到15個(gè)人生目標(biāo)。寫(xiě)的力量不可估量，所以，拿起一支筆和一個(gè)筆記本(準(zhǔn)備要寫(xiě)什么?)，然后寫(xiě)下來(lái)。用第一人稱(chēng)，現(xiàn)在進(jìn)行時(shí)：“我每年賺多少美金;我現(xiàn)在體重多少磅;我開(kāi)什么車(chē)，我有多少朋友，諸如此類(lèi)。然后不要看當(dāng)天之前的目標(biāo)。順便提一下，這么做很有趣!

5. Write down everything you need to do that day. Again, yes, use a real pen and a notebook. Seriously. Organize this list according to priority, starting with the one thing you most want to get done that day。

5. 寫(xiě)下所有你當(dāng)天需要做的事。另外強(qiáng)調(diào)，要用真正的比和筆記本。嚴(yán)格的說(shuō)，將待辦事項(xiàng)清單排出優(yōu)先順序，從你當(dāng)天最想要完成的事情開(kāi)始排序。

6. Begin immediately to work on the biggest, most important task of the day. If you can finish this project while your mind is still fresh, it won’t loom over you and worry you for the rest of the day。

6. 馬上開(kāi)始著手當(dāng)天最重大最重要的任務(wù)。如果你能在頭腦上海清醒的狀態(tài)前完成這個(gè)項(xiàng)目，那么接下來(lái)的一天你都不用再擔(dān)心此事。

7. Spend quality time with family/connect with spouses. My husband and I usually sit and talk over our plans for the day over morning coffee while we’re petting the dogs。

7. 和家人有效高質(zhì)的互動(dòng)。我和我老公經(jīng)常在早晨和咖啡時(shí)，一邊拍著狗狗，一邊討論當(dāng)天的計(jì)劃。

8. Network with coworkers, clients, or friends over coffee. Early morning or breakfast meetings tend to be more productive in the mornings–because guess what? Everyone else’s brain is clearer, too!

8. 在喝咖啡時(shí)與同事，客戶(hù)或朋友社交。早晨的晨會(huì)或早餐會(huì)議似乎更加有效率---因?yàn)槟悴略趺粗?此時(shí)大家每個(gè)人的大腦都更加清醒!

9. Read the news. Find out the problems in the world so that we can figure out ways to solve them!

9. 讀新聞。發(fā)現(xiàn)世界正在發(fā)生的問(wèn)題，然后也許我們能找到方法解決它們!