職場雙語:7個方法讓你的上午更高效(2)
4. Turn your phone off and leave it in another room.
把手機關掉放到另一個房間裏。Or on your colleagues desk. Or at the very least, put it somewhere that is out of sight. This eliminates the urge to check text messages, Facebook, Twitter, and so on. This simple strategy eliminates the likelihood of slipping into half–work where you waste time dividing your attention among meaningless tasks.
或者放你同事桌上也行，至少要讓它離開你的視線。這樣你就不會一直想着要收短信、上臉譜網或者逛推特之類的。這種做法能防止你工作到一半時精力分散，把大量時間浪費在沒意義的事情上。5. Sit up or stand up.
坐直或者站起來。
Your mind needs oxygen to work properly, and your lungs need to be able to expand and contract to fill your body with oxygen. That sounds simple enough, but here's the problem: most people sit hunched over while staring at a screen and typing.
大腦需要氧氣才能更好工作，肺部需要擴張收縮才能讓氧氣充滿全身。這聽起來很簡單，但問題是，大多數人在盯着屏幕打字時都是駝背坐着的。When you sit hunched over, your chest is in a collapsed position and your diaphragm presses against the bottom of your lungs, which hinders your ability to breathe easily and deeply. Sit up straight or stand up and you'll find that you can breathe easier and more fully. As a result, your brain will get more oxygen and you'll be able to concentrate better.
當你駝背坐着時，胸部處於收縮狀態，隔膜正好壓住了肺的底部，使你不能順暢地做深呼吸。而你坐直或站起來時，就會發現呼吸變得更爲輕鬆順暢。因此大腦供氧充分，你在工作時就會更爲專注。(Small tip: When sitting, I usually place a pillow in the small of my back. This prevents my lower back from rounding, which keeps me more upright.)
（小貼士：我坐着的時候通常在背後墊個枕頭，這樣能防止後背下方彎曲，從而使我坐得更直。）6. Eat as a reward for working hard.
用美食作爲努力工作的獎勵。I practice intermittent fasting, which means that I eat my first meal around noon each day. I've been doing this for almost two years. There are plenty of health benefits.
我嘗試過間歇禁食，也就是每天在中午的時候吃第一頓飯。這種做法我堅持了大概兩年，對身體健康特別有好處。But health is just one piece of the puzzle—I also fast because it allows me to get more out of my day. Take a moment to think about how much time people spend each day thinking, planning, and consuming food.
但健康只是好處之一，我禁食還因爲這樣我一天能有更多時間做別的事。想一想，我們一天有多少時間花在吃東西以及思考計劃吃什麼上？By adopting intermittent fasting, I don't waste an hour each morning figuring out what to eat for breakfast, cooking it, and cleaning up. Instead, I use my morning to work on things that are important to me. Then, I eat good food and big meals as a reward for working hard.
開始間歇禁食後，每天早上我能省下一小時想我要吃什麼，做飯和收拾清洗的時間。於是我可以利用早晨黃金時段完成許多重要工作。之後我會好好吃一頓，作爲對自己努力工作的獎勵。7. Develop a “pre–game routine” to start your day.
培養“工作前例行熱身”的習慣。My morning routine starts by pouring a cold glass of water, while some people kick off their day with ten minutes of meditation. Similarly, you should have a sequence that starts your morning ritual.
我每天早晨起來都要喝一杯涼水，而有些人則會花十分鐘做冥想。同樣，你也應該在開始上午的工作前做一系列熱身準備。This tiny routine signals to your brain that it's time to get into work mode or exercise mode or whatever mode you need to be in to accomplish your task. Additionally, a pre–game routine helps you overcome a lack of motivation and get things done even when you don't feel like it.
這個小小的例行活動會向大腦傳送信號：現在應該進入工作模式、鍛鍊模式或完成某項任務的模式了。另外，在工作前例行熱身也能幫你克服缺乏動力的毛病，就算你不喜歡這項工作也能完成任務。You've got 25, 000 mornings. What will you do with each one?
人一生有25000個清晨，你會怎樣利用它們呢？
