7 simple rules you can follow to increase your energy level.

你可以遵循的7個(gè)簡(jiǎn)單規(guī)則來(lái)提高你的能量水平。

Do you ever feel like you lack the energy and motivation to finish simple daily tasks? As if you feel exhausted, no matter how much sleep you get or how many cups of coffee you pour into your body?

你是否曾經(jīng)感覺(jué)自己缺乏能量和動(dòng)力去完成簡(jiǎn)單的日常任務(wù)？
仿佛你感到筋疲力盡，不管你睡了多少覺(jué)，也不管你喝了多少杯咖啡，你都會(huì)覺(jué)得筋疲力盡嗎？

If your answer is yes, you’re not alone.

如果你的回答是肯定的，那么你并不孤單。

Even though feeling tired is not our natural state, it’s the daily reality for most people. Yet, there’s a major problem with this constant state of exhaustion: It influences all areas of your life.

盡管感到疲憊不是我們的自然狀態(tài)，但對(duì)大多數(shù)人來(lái)說(shuō)，這是日?，F(xiàn)實(shí)。然而，這種持續(xù)的疲勞狀態(tài)有一個(gè)主要問(wèn)題: 它影響你生活的所有方面。
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If you feel exhausted, you’ll struggle to show up as your best self and it’ll be challenging to be passionate about pretty much anything.

如果你感到筋疲力盡，你會(huì)努力展現(xiàn)出最好的自己，對(duì)幾乎任何事情都充滿激情，這將是一種挑戰(zhàn)。

Passion, however, is what drives us forward and empowers us to make great things happen.

然而，激情是我們前進(jìn)的動(dòng)力，它使我們能夠做出偉大的成就。

The good news, however, is that you can make a shift and become a more energetic person without excessive amounts of coffee or synthetic energy boosters.

不過(guò)，好消息是，你可以做出改變，成為一個(gè)更有活力的人，而不需要攝入過(guò)多的咖啡或合成能量補(bǔ)充劑。

Instead, you can try some simple strategies that, if practiced regularly, will naturally boost your energy level and mood.

你可以嘗試一些簡(jiǎn)單的策略，如果經(jīng)常練習(xí)，自然會(huì)提高你的能量水平和情緒。
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Stop Living in Boxes
According to Tony Robbins, the secret to feeling more energized is to stop living in a box.

停止生活在“盒子”里
按照托尼 · 羅賓斯的說(shuō)法，感覺(jué)更有活力的秘訣就是停止生活在盒子里。

Most people get up in the morning, eat breakfast out of a box, go into a box office, use a box elevator, do their work on a box, talk on a box, go into a box room for meetings, and in the evening, they turn the box on.

大多數(shù)人早上起床，在一個(gè)盒子里吃早餐，走進(jìn)一個(gè)盒子辦公室，使用一個(gè)盒子電梯，在一個(gè)盒子里工作，在一個(gè)盒子里說(shuō)話，進(jìn)入一個(gè)盒子房間開(kāi)會(huì)，晚上，回家打開(kāi)盒子。

Even though our bodies are capable of performing extraordinary activities, we barely use our physical capabilities. Yet, as a human being, you’re not made to be lazy and sit around all day long. You’re made to move.

盡管我們的身體有能力進(jìn)行非凡的活動(dòng)，但我們很少使用我們的身體能力。然而，作為一個(gè)人，你并不是生來(lái)就懶惰，整天無(wú)所事事的，你被迫要?jiǎng)悠饋?lái)了。

Our ancestors had to be physically active to survive and it was perfectly fine because our bodies are made for movement, not for screens and chairs.

我們的祖先必須通過(guò)體力活動(dòng)才能生存下去，這是完全正常的，因?yàn)槲覀兊纳眢w是為運(yùn)動(dòng)而生，而不是為屏幕和椅子而生。

How to do it:

怎么做:

If done regularly, even low-intensity activities like walking can have a significant impact on your energy level.

如果定期鍛煉，即使像步行這樣的低強(qiáng)度運(yùn)動(dòng)也會(huì)對(duì)你的能量水平產(chǎn)生重大影響。

The more time you spend sitting on the couch, the lazier you’ll get. The more you move, the more energetic you feel.

你坐在沙發(fā)上的時(shí)間越長(zhǎng)，你就會(huì)變得越懶，你移動(dòng)得越多，你感覺(jué)越有活力。

It’s such a simple yet often ignored rule: Using your energy creates more of it.

這是一個(gè)很簡(jiǎn)單卻經(jīng)常被忽略的規(guī)則：用你的精力創(chuàng)造更多的能量。

Don’t only think outside the box but also start living outside the box: Eat natural foods instead of packaged cereal, minimize the time you spend on your phone, laptop, or in front of your tv, take the stairs instead of the elevator, ask your colleagues to walk during meetings — if you’re willing to make a change, you’ll find dozens of ways to escape the box-life. All you need to do is start.
不要只想著盒子外的事情，也要開(kāi)始跳出盒子的生活: 吃天然食物而不是包裝好的谷物食品，盡量減少花在手機(jī)、筆記本電腦或電視機(jī)前的時(shí)間，走樓梯而不是坐電梯，讓你的同事在會(huì)議期間散步ーー如果你愿意做出改變，你會(huì)找到許多方法來(lái)擺脫盒子生活，你所需要做的就是開(kāi)始行動(dòng)起來(lái)。
Create Your Daily Sources of Inspiration
That’s probably not what you want to hear, but here’s the reality: Quite often, being tired is related to our mindset as much as it is to our physical state.

創(chuàng)造你每天靈感的來(lái)源
這可能不是你想聽(tīng)到的，但現(xiàn)實(shí)是這樣的: 很多時(shí)候，疲勞既與我們的身體狀態(tài)有關(guān)，也與我們的心態(tài)有關(guān)。

Guess what happens if you constantly tell yourself that you’re tired? Correct, you’ll feel tired.

猜猜如果你不斷地告訴自己你累了會(huì)發(fā)生什么? 對(duì)，你會(huì)感到累。
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There’s no mental button that’ll instantly boost your energy, but deciding to be more energetic and acknowledging that you are in charge of your state is the first step to feeling more energized.

這個(gè)世界上不存在什么精神按鈕可以立刻提升你的能量，但是決定變得更有活力，并承認(rèn)你在掌控你的狀態(tài)是感覺(jué)更有活力的第一步。

If you change what you think and believe, you’ll automatically change what you do.

如果你改變了你的想法和信念，你自然會(huì)改變你的行為。
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Our behavior is a reflection of our beliefs and the easiest way to change our beliefs is by creating inspirational sources that remind us of the reality we want to create.

我們的行為是我們信念的反映，改變我們信念的最簡(jiǎn)單方法就是創(chuàng)造靈感來(lái)源，提醒我們想要?jiǎng)?chuàng)造的現(xiàn)實(shí)。

How to do it:
In the past years, I’ve set up various small rules and habits that help me stay inspired and energized.

怎么做:
在過(guò)去的幾年里，我建立了各種小規(guī)則和習(xí)慣，幫助我保持靈感和活力。

I have an affirmation reminder on my phone that sends me notifications with empowering messages throughout the day. If I’m wearing my smartwatch, the message even pops up on my watch and gives me a little motivational boost. However, you could also set a daily silent alarm on your phone.

我的手機(jī)上有一個(gè)“肯定提醒”，它會(huì)在一天中給我發(fā)送各種令人振奮的消息。
如果我?guī)е业闹悄苁直?，這條信息甚至?xí)蝗怀霈F(xiàn)在我的手表上，給我一點(diǎn)激勵(lì)，不過(guò)，你也可以在手機(jī)上設(shè)置一個(gè)每日無(wú)聲鬧鐘。

Another great tip is to change your posture and stand upright each time you go through a door. Once you got used to it, this habit can turn into a priceless asset because your posture significantly affects how you feel.

另一個(gè)很好的建議是每次進(jìn)門都要改變你的姿勢(shì)并且站直，一旦你習(xí)慣了，這個(gè)習(xí)慣就會(huì)變成無(wú)價(jià)之寶，因?yàn)槟愕淖藙?shì)會(huì)極大地影響你的感覺(jué)。

You can build similar little triggers and habits in all areas of your life.

你可以在生活的各個(gè)方面建立類似的小誘因和習(xí)慣。

You can change your screensaver to a positive, energizing picture, do something energizing after each meal you eat, walk during phone calls, do jumping jacks after brushing your teeth, and so much more.

你可以把你的屏保改成一張積極的，充滿活力的圖片，在每頓飯后做一些激勵(lì)你的事情，在打電話的時(shí)候散步，在刷牙后做跳躍運(yùn)動(dòng)等等。

It’s less about what exactly you do and more about that mindset of staying in motion and using your natural source of energy and inspiration.

這與你具體做什么無(wú)關(guān)，更多的是關(guān)于保持運(yùn)動(dòng)的心態(tài)和使用你的自然能量和靈感來(lái)源。

A lot of people experience an energy-dip around lunchtime. That’s because we eat the wrong foods for lunch and our bodies need lots of energy to digest the meals we consume.

很多人在午餐時(shí)間都會(huì)感到精力不足，這是因?yàn)槲覀兾绮统藻e(cuò)了食物，我們的身體需要大量的能量來(lái)消化我們吃的食物。

What follows are additional shots of caffeine to make it through the second half of the day. Yet, that’s the wrong approach.

接下來(lái)就是額外的咖啡因來(lái)?yè)芜^(guò)這一天的后半程，然而，這是錯(cuò)誤的方法。

What you should do instead is exploring your energy level and adapting your daily schedule.

相反，你應(yīng)該做的是探索你的能量水平，調(diào)整你的日常計(jì)劃。

How to do it:
There are two things you can try when you lack energy:

怎么做:
當(dāng)你缺乏精力的時(shí)候，你可以嘗試兩件事:

#1. Allow yourself to rest and fuel your energy through a short nap or some calming exercises such as meditation.

1. 讓自己休息一下，通過(guò)一個(gè)小盹或一些平靜的運(yùn)動(dòng)如冥想來(lái)補(bǔ)充能量。

#2. Move your body in order to create energy. For instance, by going on a short walk or doing a quick workout.

2. 移動(dòng)你的身體以產(chǎn)生能量，例如，走一小段路或做一個(gè)快速的鍛煉。

There’s no universal solution to your after-lunch-fatigue and the best way to figure out what you need is by doing a mid-day check-in for a few days and experimenting with different activities.

對(duì)于午餐后的疲勞，并沒(méi)有一個(gè)通用的解決方案，想清楚自己需要什么，最好的方法就是在中午動(dòng)起來(lái)，嘗試不同的活動(dòng)。
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After a few days, you’ll get a better understanding of your body and will be able to create a schedule that fits your needs.

幾天之后，你會(huì)對(duì)你的身體有更好的了解，并且能夠制定一個(gè)適合你需要的時(shí)間表。

Create Physical Clarity
Feeling energized is hard if you’re surrounded by clutter and dust.

創(chuàng)建物理清晰度
如果你被雜物和灰塵包圍，感覺(jué)精力充沛是很難的。
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Even though physical clutter influences our mental energy, most people deny the importance of their environment and try to be productive despite distractions.

盡管雜物會(huì)影響我們的精神能量，但大多數(shù)人都否認(rèn)環(huán)境的重要性，并試圖在分心的情況下保持高效。

Yet, the reality is that decluttering and tidying up can give you a nice energy boost, especially if you’re facing a little energy dip throughout the day.

然而，事實(shí)是，整理和收拾可以讓你精力充沛，特別是當(dāng)你一整天都面臨一點(diǎn)精力下降的時(shí)候。
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That’s why I start and end my days with a quick organizing session: I tidy up, remove used cups from my desk, get rid of clutter and loose papers, and organize my to-do list and calendar for better mental clarity.

這就是為什么我每天開(kāi)始和結(jié)束的時(shí)候都會(huì)做一次快速的整理 :
我會(huì)從我的桌子上移走用過(guò)的杯子，清除雜亂和散亂的文件，整理我的待辦事項(xiàng)清單和日程表以獲得更好的思維清晰度。

A sense of control over my own life helps me feel much more energized.

對(duì)自己生活的掌控感讓我感到更有活力。
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How to do it:
When we feel tired, we often think that we need rest. Yet, quite often, the opposite is true and we need movement to feel more energized.

怎么做:
當(dāng)我們感到疲倦時(shí)，我們常常認(rèn)為我們需要休息，然而，很多時(shí)候，事實(shí)恰恰相反，我們需要運(yùn)動(dòng)來(lái)感覺(jué)更有活力。

Tidying up your home or office is a great way to get in motion.

整理你的家或辦公室是一個(gè)很好的行動(dòng)方式。

It’ll not only force you to get up and move, but it’ll also boost your mental clarity, which again positively influences your energy level and productivity.

它不僅會(huì)迫使你站起來(lái)活動(dòng)，而且還會(huì)提高你的思維清晰度，這會(huì)再一次積極地影響你的精力水平和效率。

Be a Sponge
One of the main reasons for fatigue among adults is that they are chronically dehydrated.

做一塊海綿
成年人疲勞的主要原因之一是他們長(zhǎng)期處于脫水狀態(tài)。

Even though a great part of our bodies consists of water, many people claim that they forget to drink water. Or even worse: They consume drinks that further dehydrate their bodies, such as alcohol, sugary drinks, or coffee.

盡管我們身體的很大一部分是由水組成的，但許多人都會(huì)說(shuō)他們忘記了喝水，或者更糟:
他們喝的飲料，比如酒精、含糖飲料或咖啡會(huì)進(jìn)一步使他們的身體脫水。

How to do it:
Whenever you feel thirsty and have a dry mouth, it’s a sign that you’re already dehydrated. Your goal should be to avoid this feeling and drink small amounts of water or sugar-free drinks throughout the day.

怎么做:
當(dāng)你感到口渴或者口干舌燥時(shí)，這就是你已經(jīng)脫水的信號(hào)，你的目標(biāo)應(yīng)該是避免這種感覺(jué)，每天喝少量的水或無(wú)糖飲料。

You can easily remind yourself of that goal by setting a silent hourly alarm on your phone or even create a tracking system that encourages you to accomplish your daily hydration goal.

你可以在手機(jī)上設(shè)置一個(gè)每小時(shí)無(wú)聲鬧鐘，甚至創(chuàng)建一個(gè)跟蹤系統(tǒng)來(lái)鼓勵(lì)你完成每天的補(bǔ)水目標(biāo)，這樣你就可以很容易地提醒自己這個(gè)目標(biāo)。

Big bottles or carafes can make it even easier to track your progress and help you stay motivated to drink enough. To spice it up, you can add fruits or vegetables to your drinks.

大瓶子或玻璃水瓶可以更容易地記錄你的進(jìn)步，并幫助你保持動(dòng)力喝足夠的水，幫助你保持積極性，為了增添情趣，為了增添風(fēng)味，你可以在飲料里加水果或蔬菜。

Limit Your Mindless Screen time
Today's digital opportunities to build connections can be a curse or a blessing — depending on how you use them.

限制盲目看屏幕的時(shí)間

今天幫我們建立聯(lián)系的數(shù)字設(shè)備會(huì)可能是一種詛咒，也可能是一種祝福ーー這取決于你如何利用它們。
A blessing because tools like social media allow us to stay connected, influence people, and build independent, meaningful businesses.

這是一種祝福，因?yàn)橄裆缃幻襟w這樣的工具可以讓我們保持聯(lián)系，影響他人，并建立獨(dú)立的、有意義的企業(yè)。

A curse because they can quickly turn into energy vampires and cost you lots of time and mental power.

這是一個(gè)詛咒，因?yàn)樗鼈儠?huì)很快變成能量吸血鬼，耗費(fèi)你大量的時(shí)間和精神力量。

However, in the end, your devices and social media accounts are just tools and it’s up to you to use them appropriately.

然而，說(shuō)到底，你的設(shè)備和社交媒體賬號(hào)只是工具，能否恰當(dāng)?shù)厥褂盟鼈內(nèi)Q于你自己。

How to do it:
Various studies prove that most adults widely underestimate the time they spend staring at screens.

怎么做:
各種研究證明，大多數(shù)成年人普遍低估了他們盯著屏幕的時(shí)間。
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If you feel like you might be one of them, now is a great time to validate your screen time and set up new rules.

如果你覺(jué)得自己可能就是其中之一，那么現(xiàn)在就是驗(yàn)證你看屏幕時(shí)間并建立新規(guī)則的好時(shí)機(jī)。

This will not only help you gain mental clarity, but it’ll also help you have more time for activities that can help you increase your energy level.

這不僅能讓你頭腦清醒，還能讓你有更多的時(shí)間來(lái)做活動(dòng)，提高你的能量水平。
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Instead of staring at your phone screen and scrolling through pointless social media posts, you could do breathing exercises, stretch your body, go for a walk, drink more water, fuel your body with fruits and veggies, or do anything else that helps you feel better instead of worse.

與其盯著手機(jī)屏幕，瀏覽毫無(wú)意義的社交媒體帖子，你可以做呼吸練習(xí)，伸展身體，散步，喝更多的水，吃水果和蔬菜，或者做其他任何能讓你感覺(jué)更好而不是更糟的事情。

Build a Winddown Routine
If you don’t sleep well, you’ll likely wake up feeling exhausted and spend your entire day lacking energy and motivation.

建立一個(gè)平穩(wěn)的日常生活
如果你睡眠不好，你很可能早上醒來(lái)時(shí)感覺(jué)筋疲力盡，整天都缺乏精力和動(dòng)力。

And how well you sleep is widely influenced by what you do before going to bed.

睡眠質(zhì)量的好壞很大程度上取決于你睡覺(jué)前做了什么。
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If you eat fatty meals, drink caffeinated drinks, argue with your partner, or spend your evening watching action movies, you’ll likely struggle to fall asleep.

如果你吃高脂肪的食物，喝含咖啡因的飲料，和你的伴侶爭(zhēng)吵，或者整個(gè)晚上都在看動(dòng)作片，你很可能很難入睡。

As a result, you’ll wake up feeling tired, drink too much coffee throughout the day to compensate for your lack of energy, and struggle to fall asleep at night.

結(jié)果，你醒來(lái)時(shí)會(huì)感覺(jué)很累，白天喝太多的咖啡來(lái)彌補(bǔ)你的能量不足，晚上難以入睡。

And soon, you find yourself in a doom loop of lacking energy and consuming too much caffeine.

很快，你發(fā)現(xiàn)自己陷入了缺乏能量和消耗過(guò)多咖啡因的惡性循環(huán)。

What you should do instead is creating a proper evening routine that helps you wind down and relax before going to bed. This will help you sleep better and feel more energized when you wake up in the morning.

你應(yīng)該做的是創(chuàng)造一個(gè)合適的晚間活動(dòng)，幫助你在睡覺(jué)前放松下來(lái)，這會(huì)讓你睡得更好，早上醒來(lái)時(shí)感覺(jué)更有活力。

How to do it:
There’s no right or wrong for your daily wind-down routine. The only thing that matters is that it helps you relax, calm down, and prepare for a good night's sleep.

怎么做:
你的日常放松習(xí)慣沒(méi)有對(duì)錯(cuò)之分，唯一重要的是，它是否能幫助你放松，平靜下來(lái)，并為一個(gè)良好的夜間睡眠做好準(zhǔn)備。

My favorite way to end the day is by preparing a cup of tea, reflecting on my day, and reading a good book.

我最喜歡的結(jié)束一天的方式是準(zhǔn)備一杯茶，回顧我的一天，讀一本好書。

Other activities that can help you calm down are meditation, yoga, stretching exercises, a skincare routine, listening to your favorite music, painting, or talking to your loved ones.

其他可以幫助你平靜下來(lái)的活動(dòng)有冥想，瑜伽，伸展運(yùn)動(dòng)，日常護(hù)膚，聽(tīng)你喜歡的音樂(lè)，畫畫，或者和你愛(ài)的人交談。

By minimizing noise and light during your wind-down routine, you can also help your body get into sleep mode so that falling asleep becomes easier once you’re in bed.

在你逐漸放松的過(guò)程中盡量減少噪音和光線，也可以幫助你的身體進(jìn)入睡眠模式，這樣一旦你躺在床上就會(huì)更容易入睡。

Final Thoughts
Most of the time, significant changes in our lives are tied to small, daily actions.

最后的感想
大多數(shù)時(shí)候，我們生活中的重大變化都與日常的小小行動(dòng)有關(guān)。

You might’ve heard some of the tips above a dozen times, but are you applying them?

你可能已經(jīng)聽(tīng)過(guò)上面的一些建議很多次了，但是你正在應(yīng)用它們嗎？

Real growth happens when you put your ego aside, stop thinking that you already know that, and start applying all these hidden gems.

真正的成長(zhǎng)發(fā)生在你放下自我，停止認(rèn)為你已經(jīng)知道，并開(kāi)始應(yīng)用所有這些隱藏的珍寶的時(shí)候。

We all know that a vibrant life is by far more desirable than a tired one, but are you willing to do what it takes?

我們都知道，充滿活力的生活遠(yuǎn)比疲憊的生活更令人向往，但是你愿意付出代價(jià)嗎？