喜马拉雅｜时间管理100讲
In the last lesson, we talked about how excellence is a habit.
上一讲中我们说到：“优秀是一种习惯。”
Habits are behaviors controlled by our subconsciousness, and these include both good and bad habits.
习惯就是由我们潜意识在控制的各种行为，有好的，也有不好的。
It is very difficult to change these good and bad habits once they are developed.
好习惯和坏习惯一旦养成就很难改变。
In today’s lesson we will discuss how to form habits.
那么从今天这一讲开始，我们就将进入习惯的养成部分。
But first, I want to discuss how habits impact our efficiency each day.
今天我就首先来讲一讲，习惯它会怎样来影响我们做事的效率？
First, it’s important to understand that the basis of time management is energy management.
首先我要讲一个观点：时间管理的基础是精力管理！
So, what is energy?
那么什么是精力呢？
Energy includes our physical agility, emotion, spirit and feelings.
精力就是你的能量，这里面就包括了我们的体能、情绪、精神、情感......
Take physical agility for example:
以体能为例：
How many of you been to Tibet?
不知道听众里有多少朋友是去过西藏的？
If you’ve been to Tibet then you have seen amazing things, but you’ve also experienced great fatigue!
去过西藏的朋友一定会有这样的体验，就是：眼睛上天堂，身体下地狱。
What do I mean here?
什么意思呢？
You Tibet is very beautiful! You can see the beautiful blue sky, beautiful lush grass meadows, and majestic mountains, the iconic temples, and friendly people, and all of the flocks and herds – it’s a beautiful scene that will dazzle your eyes.
就是西藏真的是太美了！看天看草，看山看庙，看人看牛羊都是美景。
However, most people will experience altitude sickness the higher they go up into the mountains of Tibet because the air becomes denser and denser as elevation increases and the shortage of oxygen causes your head to ache.
但是大多数人到了西藏都会产生或多或少的高原反应，会缺氧，会头痛。
It feels like getting a bad cold, or having an intense argument with another, or perhaps drinking too much wine last night and being unable to sleep.
那种感觉就像是得了一场重感冒，或是和别人大吵了一架，或是头一天晚上喝多了酒然后又睡眠不足的感觉。
When we are in this situation, we will feel faint and weak, and cannot work at all.
当我们处在这种情况下，我们整个人就会变得有气无力，根本不可能高效地工作。
When you feel this way, even if you planned to complete an important task, would you have the energy to complete it? Can you guarantee you’d do the job well?
这种情况下，即使你原本安排是要去做一件非常重要的事，但是你这样的状态，你还有干劲去做事吗？你还能保证自己能做好事情吗？
You can’t right?
不能，对不对！
Energy is like a battery – if you continually use and use the battery without recharging it, it will eventually run out of energy and die.
其实能量就像是一个蓄电池，如果你只是放电，时间久了就会耗光电量。
This is exactly what happens to those that continuously work hard, up to 14 hours a day without rest. It’s so serious that many die from overwork.
这就像很多人很拼命地工作，每天工作14个小时，又不注意休息，那么他的结果就只有一个，就是过劳死！
Even if you are rich and can afford a good doctor and medical services, it is not enough to save these folks.
所以就算你再有钱，就算你能请得起很好的医生又有什么用呢？
They have exhausted their physical and mental energy over long periods of continuous work without sufficient rest.
你在长时间地折磨自己的过程中，已经耗光了自己的体能和精力。
Therefore, we must respect the wisdom of our ancestors who taught us that we must first rest and then move and it must be in this order.
所以我们要敬畏老祖宗的智慧，就是要：动静有序。
We have to follow the natural rule, that is, to work while the sun is out and rest while the sun has set.
我们要遵循自然节律，也就是要日出而作，日落而息。
It is critical we sleep and rest enough. All of us must pay attention to it!
保证睡眠和休息很重要！每个人都应该重视起来！
We often say that we should get up early, but when exactly is that?
我们说要早睡早起，那么几点起床算早起呢？
The proper time to wake up is when the first ray of sunlight enters the room, and when your sympathetic nerves receive the message from the sun, no matter which season it is, no matter which city you are in.
就是无论哪个季节，无论你在哪个城市，每天当天空第一缕太阳光照进房间的时候，在你的交感神经接收到阳光的讯息的时候，你就应该起床了。
The human body is more intelligent than any machinethat has ever existed, because it will react to changes in the environment, and its body temperature will rise as the temperature around us increases.
人的身体是比任何机器都智能的存在，它会随着外在环境的变化而变化，每天气温升高我们的体温就会随之升高，气温降低体温也会随之降低。
When the temperature drops, our energy drops along with it and when the emperature rises, we are invigorated wtih energy.
当体温降低的时候我们就会变得精神萎靡，当体温升高的时候我们就会变得精神抖擞。
Therefore, we should comply with the laws of nature, to achieve a balance between sleep and waking time, between work and rest.
所以，我们应该要顺应大自然的规律，要做到工作和休息的动静平衡。
At the same time, this confirms the concept of Pomodoro working method:
同时这也再次印证了番茄工作法的理念：
That is to rest for 5 minutes after working 25 minutes.
就是工作25分钟之后要休息5分钟。
Or to take a break 30 minute break after working for 4 consecutive Pomodoro hours.
或者在连续工作4个番茄钟之后要有一个30分钟的大休息。
If you use this method you will not feel so tired after working a full day because you will be in balance with your waking and resting energies.
保持这样的节奏，就算工作一天你也不会觉得太累。
Therefore, energy management is really the management of your body’s natural energy cycles.
所以管理精力也就是要管理节奏、管理节律。
Consider in any given day we generally need eight hours of sleep, and it takes two hours to eat three meals, plus additional time to exercise.
一天当中我们一般要有8个小时的睡眠时间，一日三餐大约花2个小时，再加上运动的时间。
These are the three basic habits people have: eating, sleeping and exercise.
这就是人最重要的三大基础习惯：吃饭、睡觉和运动。
Overall this takes 12 hours or about half of the 24 hours available to you each day.
它们一共要占我们一天24小时里的一半。
The key is to arrange these habits in a way that complement your energy cycles.
如果你能把这三个习惯安排得很好。
For instance, if you sleep early and wake up early;
例如，睡觉就要早睡早起；
And if you eat well in the morning, and eat a full launch but less for dinner;
吃饭就要早上吃得好，中午吃得饱，晚上吃得少；
And if you exercise for 40 minutes every day.
运动就是每天能保持40分钟。
Then you will begin to see, your energy levels will grow and grow.
这样的话，你每天的精力就会得到很大的补充和保养。
Most people today live from 7AM to 11PM that is, they get up at 7:00 in the morning, socialize after they get off work, and go home by 11:00 PM.
其实现代社会很多人过的是7-11的生活，就是早上7：00起床，下午下班之后各种社交应酬，晚上11：00才回家。
They eat poorly.
他们吃得不健康。
They do not sleep well at night.
晚上的睡眠质量也不高。
They are awakened by an alarm clock and feel irritablewith headaches the next day.
第二天又在头痛烦躁中被闹钟叫醒。
They do not have time to eat breakfast, and rush to work. Thus, they may be late, and even be yelled at by their boss.
没时间吃早餐，匆匆忙忙往公司赶，可能又迟到了，被老板一通批评。
At 10:00 in the morning, you feel hungry and have no energy to work, because you did not eat breakfast. As a result, you show fatigue much like the “altitude stress” that appeared in Tibet......
到了早上10：00左右，因为没吃早餐你身体里的葡萄糖又不够用了，肚子饿了也没精力干工作了，于是你又出现了去西藏才有的“高原反应”了......
This vicious cycle is repeated each and every day. It willconsume our precious life day after day, trapping us in mediocrity and sucking the fun out of our life.
这样的恶性循环每天上演，它会日复一日地消耗掉我们宝贵的生命，让我们变得碌碌无为，生活也变得毫无乐趣可言。
So, each of us should try to develop our own good habits.
所以我们每个人都应该努力培养自己有好的习惯。
By doing this, we can have a healthy body, have the energy to increase productivity in our work, and fight for the life we want, and ultimately, in the end, achieve our dreams.
这样我们才能有健康的身体，有高昂的精力投入到工作中去，去争取我们想要的生活，去实现我们的梦想。
So remember, to control our time we must control our energy and our energy is dictated by the habits we cultivate in our life whether good or bad.
最后再次强调我们这一讲的主题：时间管理的基础是精力管理！
