body clock

US /ˈbɑdi klɑk/

・

UK /ˈbɔdi klɔk/

A1 初級

n.名詞生理時鐘

My body clock is all messed up after the long flight.

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BBC學英文10分鐘系列：27 個有關「旅行」的單字和表達！ (The Vocabulary Show: Travel ✈️✈️✈️ Learn 27 words and expressions about travel in 12 minutes!)

12:00

BBC學英文10分鐘系列：27 個有關「旅行」的單字和表達！ (The Vocabulary Show: Travel ✈️✈️✈️ Learn 27 words and expressions about travel in 12 minutes!)

Your body clock doesn't understand what's going on. So what do we call this feeling of tiredness when we travel across time zones?
你的生理時鐘不明白發生了什麼事。那麼，當我們跨越時區旅行時，我們該如何稱呼這種疲勞感呢？
We call it 'jet lag' and this is that extreme tiredness or sometimes sickness that you feel when you travel a long distance by plane, and you go across time zones, and your body clock doesn't quite understand where you are.
我們稱之為「時差」，這是指當你乘坐長途飛機旅行、跨越時區、而你的生理時鐘不太清楚你身在何處時，你會感到極度疲勞或有時感到噁心。

一級方程式車手喬治-羅素離不開的 10 件東西 | 10 件必備品 (10 Things Formula 1 Driver George Russell Can’t Live Without | 10 Essentials)

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一級方程式車手喬治-羅素離不開的 10 件東西 | 10 件必備品 (10 Things Formula 1 Driver George Russell Can’t Live Without | 10 Essentials)

We're travelling so much and wearing sunglasses at the right point in the day really helps to adjust the body clock.
我們經常出差，在一天中的適當時間佩戴太陽鏡確實有助於調整身體時鐘。

為什麼睡覺、打盹和偷懶（有時）很重要？ (Why it's important to sleep, nap and be lazy (sometimes))

36:09

為什麼睡覺、打盹和偷懶（有時）很重要？ (Why it's important to sleep, nap and be lazy (sometimes))

Trouble is, shifting our schedules like this is a body clock disaster.
問題是，這樣改變我們的日程安排會給身體時鐘帶來災難。
Standard time has the best correlation between the sun's cycle and your body clock.
標準時間與太陽週期和人體時鐘的相關性最好。

我是如何全職工作學習的？我的策略性時間安排 (How I Study With a Full-Time Job: My Strategic Scheduling)

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我是如何全職工作學習的？我的策略性時間安排 (How I Study With a Full-Time Job: My Strategic Scheduling)

Now the work tasks that we're procrastinating on are a lot easier to find I'm sure but the rewards are a bit more difficult to identify. There are many different ways I reward myself. I have one a good work done reward. So this is what I do when I am done completing a task and it can be things like being allowed to scroll on my phone, getting some food, lying down playing a game, talking to my friends. Then I have the second type which is the reward for not doing work. So this is what I do to lower my anxiety. Basically what do I procrastinate on when I'm not working and this tends to be things like watching random YouTube videos or playing more games or just scrolling on my phone or spending hours and hours trying to find the perfect black t-shirt online. So there's those things. To complete this list you can add what is the first thing that you tend to do in the mornings and next what you do when you are falling asleep especially if you do things like revenge, bedtime, procrastinate. So this shows you what your attention likely wants to go to when it feels that it has the less guilty freedom to do it. And lastly what you do to relax or calm yourself down. Everything that falls into this category of reward is really important because it always tends to come after the work that we need to do and very often tends to compete with it. This is very important to identify especially if you have like me an interest-based nervous system versus a importance-based nervous system. If you find it very easy to do the most important thing next on your list maybe just click off this video because actually it's going to be completely unhealthy or you might not even be here in the first place. But if you have an interest-based nervous system this means that the things that you find rewarding or interesting or that hold your attention most in the moment are the ones that you are going to be most likely to want to do. When interesting or stimulating things become much more attractive than the important or necessary ones this is a huge problem. And I'm going to talk later about the importance of identifying, managing and producing stimulation but at the moment it's very important and helpful to have this audit of what your work and rewards are. And if you're embarrassed it's fine so am I. I'm working on it. Now hopefully by this point an obvious realisation is while we tend to work on our strict fixed schedules we tend to play or reward ourselves on variable schedules. We don't plan when we're going to scroll on our phone, we don't plan when we're going to procrastinate and so we're making these addictive behaviours a lot more addictive by the way that we do them while we're making our work behaviours a lot less interesting and more likely for us not to want to do them by scheduling them in strictly. So how do we fix this? And I'm not going to recommend scheduling in our scrolling and procrastination time, don't worry. I'm going to recommend a new type of time blocking which on paper looks exactly the same but in practice makes all the difference when it comes to wanting to work. The first one is when approaching your calendar and scheduling in a time block for a task add as big buffers as you can afford to the start and the end of that task. So do not have a hard start time. This is not a time where you need to be working, this is a window of time where you have the availability to work, letting yourself intuitively start when you feel like it. The second and this is why the buffer is important, do not have a hard stop or end time to your task. This of course involves no pomodoro and no farce. If those work for you and time blocking absolutely fine but in this case I would strongly recommend that you stop work when you feel too tired or when you feel that you've done or learned enough. Thirdly when time blocking I fill in a whole window and I don't back to back different tasks or projects. So project switching takes a lot of mental energy to go from one to another and I don't like to do this because in the long term it lowers my energy in the day overall and I have to stop working sooner than I would otherwise. In this case if I feel like switching a task what I do instead is even take a time short break and reconsider. Very often I find that I'm wanting to procrastinate rather than actually genuinely being invested in something else which is more important. The fourth is never to schedule in tasks or things that you need to do specifically into your calendar. You might do bigger projects in terms of saying that you have studying to do versus like YouTube or whatever but the vaguer and the broader that I leave this the better I find that I end up working. I'm still recovering from having to force my brain to do stuff all the time I'm like really struggling with that so at the moment I find it more helpful to think intuitively on the spot. What do I think is the more reasonable thing to do? Deciding on the spot also means that I'm always working on a randomized schedule because I don't know what to expect on that day. I don't know when I'm going to start when I'm going to finish so it naturally builds randomization into the task therefore lowering the chances that I end up presenting it in the long term. The fifth one is to learn and work with your body clock. For example if I have a day of working from home I will usually not schedule anything before 10 or 12 because I know that not being a morning person it's unlikely that I'm going to do anything productive before usually 12 pm. So when 12 o'clock comes I can either think I've already failed at four things I needed to do today or I can think oh I could start working right now. So kind of being a bit more reasonable and not too strict with how you know that you work might be really helpful. After completing this calendar the most important thing is actually what doesn't get written down in the schedule and this is the randomization of rewards after a task. In the previous step we will have identified what we tend to do when we finish a task. For me it is automatically always scrolling on my phone or watching a youtube video while playing snake. It has to be one of these things and so now what I've done is I've completely changed this. I've created a random selection of six activities and I'll explain why I picked these specifically later and instead of doing my 100% guaranteed reward when I know it's going to come which is phone, scroll, youtube, what I do instead is get these on a metal dice which has one on each side and I roll the dice and I have to do one of these actions. This means that I never know what my reward is going to be so now I have an extra layer of variability and randomness in my rewards during the day. The actions that I have are journaling, meditation, stretching, walking, calling a friend or listening to music. These tend to be really really helpful activities especially exercise if it's rigorous can give you some extra focus after it so that tends to be a really energizing and good reward activity. Now the reason I picked these is because one of my biggest pitfalls in the past used to be having very high stimulation reward activities and this is so so so bad because going from an activity of high stimulation to reward of high stimulation to trying to force myself to do an activity of high stimulation is so exhausting and I run out of energy a lot quicker throughout the day. It's a newish thing for me to consider but thinking off and knowing how stimulating certain activities are for me and taking this into consideration will then mean that I maintain higher levels of energy throughout the day. For example I find public spaces very very stressful and stimulating and even though listening to super energetic music or an audiobook is normally quite a stimulating activity if I do it in public it then reduces my overall stimulation if that makes sense because it's more relaxing for me to do that than to listen to this thing. On the other hand what I usually tend to do is go from activities like listening to a lecture to listening to another fun youtube video on two times speed which has basically the same levels of stimulation and keeps me quite high and easily very very very exhausted throughout the day. So in this case I need to complement this with an activity which is stimulating in a different way or less stimulating overall. Ideally for an action you want to pick up complementary rewards which will then energize you more and make you more likely to be happy and do more work. The reason
現在，我相信我們拖延的工作任務更容易找到，但獎勵卻有點難以確定。我獎勵自己的方式有很多種。我有一種獎勵方式是 "工作做得好"。這就是當我完成一項任務時，我會做的事情，可以是允許我滾動手機、吃點東西、躺著玩遊戲、和朋友哈拉等。第二種是對不工作的獎勵。這就是我為降低焦慮所做的事情。基本上，當我不工作的時候，我會在哪些事情上拖延時間，而這些事情往往是看YouTube上的隨機視頻，或者玩更多的遊戲，或者只是在手機上滾動，或者花幾個小時在網上找一件完美的黑色T恤。就是這些。為了完成這份清單，你可以添加你在早晨傾向於

"星期六先生」George Russell分享十件必備！防火賽車服太熱體重掉4公斤？喜歡在飛機廁所外拉伸？住飯店不能沒有專屬枕頭！｜明星的10件私物｜GQ Taiwan (「星期六先生」George Russell分享十件必備！防火賽車服太熱體重掉4公斤？喜歡在飛機廁所外拉伸？住飯店不能沒有專屬枕頭！｜明星的10件私物｜GQ Taiwan)

08:01

"星期六先生」George Russell分享十件必備！防火賽車服太熱體重掉4公斤？喜歡在飛機廁所外拉伸？住飯店不能沒有專屬枕頭！｜明星的10件私物｜GQ Taiwan (「星期六先生」George Russell分享十件必備！防火賽車服太熱體重掉4公斤？喜歡在飛機廁所外拉伸？住飯店不能沒有專屬枕頭！｜明星的10件私物｜GQ Taiwan)

We're travelling so much, and wearing sunglasses at the right point in the day really helps to adjust the body clock.
我們經常出差，在一天中的適當時間佩戴太陽鏡確實有助於調整身體時鐘。

10個旅行中的生產力黑點｜如何在旅行中保持生產力 (10 Productivity Hacks for Travel | How to Travel & Stay Productive)

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10個旅行中的生產力黑點｜如何在旅行中保持生產力 (10 Productivity Hacks for Travel | How to Travel & Stay Productive)

and watching the sun rise will help your body clock adjust.
並看著太陽昇起，將有助於你的身體時鐘調整。

宇宙探索大百科：你知道太陽發光發熱的原因嗎？Why the Sun is incredible | BBC Ideas

04:46

宇宙探索大百科：你知道太陽發光發熱的原因嗎？Why the Sun is incredible | BBC Ideas

Even the bluish light from a mobile phone late at night is enough to disrupt and confuse our internal body clock.
就連深夜時來自智慧型手機的的微藍光都足以干擾並困惑體內生理時鐘。
is enough to disrupt and confuse our internal body clock.

改善健康的 3 個簡單習慣（以證據為基礎） (3 Easy Habits to Improve Your Health (Evidence-Based))

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改善健康的 3 個簡單習慣（以證據為基礎） (3 Easy Habits to Improve Your Health (Evidence-Based))

And blue light in the evening also delays our internal body clock.
傍晚的藍光也會延緩我們的體內時鐘。

悲傷總在夜晚時襲來？原因是？ (Why Do You Feel More Depressed At Night?)

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悲傷總在夜晚時襲來？原因是？ (Why Do You Feel More Depressed At Night?)

internal body clock is not used to the new timezone you're in.
內部生理時鐘不適應您所在的新時區。

如何不再感到疲倦--提升能量的 4 種方法 (How to Stop Feeling Tired - 4 Ways to Boost Your Energy)

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如何不再感到疲倦--提升能量的 4 種方法 (How to Stop Feeling Tired - 4 Ways to Boost Your Energy)

Thirdly, morning sunlight helps keep our internal body clock or circadian rhythm in check.
第三，早晨的陽光有助於控制我們的體內時鐘或晝夜節律。
And light is a really powerful signal that basically synchronises our internal body clock or circadian rhythm with the external day night cycle.
而光線是一種非常強大的信號，基本上能使我們的體內時鐘或晝夜節律與外界的晝夜循環同步。