Do you often notice when the day has slipped by and you haven't accomplished a single thing?

你是否常注意到，日子一天天過去，而你卻一事無成？

Mm, don't worry, we've all had those moments.

別擔心，我們都有過這樣的時刻。

This is probably because you've spent your time doing things that were not productive.

這可能是因為你把時間花在了沒有成效的事情上。

The first few minutes of your morning set the tone for the rest of the day.

早晨的最初幾分鐘為這一天剩下的時間定下了基礎。

If you spend your mornings not being productive, you're more likely to find it difficult to be productive the rest of the day.

如果你早上的效率不高，那麼你很可能會發現在一天的其餘時間很難保持高效。

So to have a productive day, try to avoid the following:

因此，為了度過高效率的一天，請盡量避免以下情況：

Number one, not waking up with a plan.

第一，醒來時沒有計劃。

You may fall into the group of people who plan their day out.

你可能屬於那些計劃一天的人。

In theory, this seems like a smart idea.

從理論上講，這似乎是一個聰明的主意。

You can find yourself wasting a good part of your morning, planning what to do.

你可能會發現自己浪費了早上的大部分時間來計劃要做什麼。

The time you spend planning your day is time you could spend actually doing things.

你花在規劃一天的時間就是你可以花在實際做事情上的時間。

If you also spend your morning planning, do it the night before.

如果你也花早上的時間進行規劃，請在前一天晚上進行。

Have a to-do list ready for when you wake up, and place it somewhere that will be easy to find.

準備好一份起床後要做的待辦事項清單，並將其放在容易找到的地方。

Having a plan or a list of what you want to accomplish helps you be more productive.

制定一個計劃或一份你想要完成的事情的清單可以幫助你提高工作效率。

Number two, checking your phone first thing.

第二，先查看你的手機。

It is tempting to check your phone first thing in the morning.

早上第一件事就是查看手機，這很誘人。

It might even be a part of your morning routine.

它甚至可能成為你早晨例行公事的一部分。

However, your phone may be the reason why you're not as productive as you want to be.

然而，手機可能是你工作效率達不到預期的原因。

The problem with checking your phone is the tempting distraction of social media.

查看手機的問題在於社群媒體很容易分散你的注意力。

You see those little red notifications on your app and you feel compelled to answer but try not to,

你在應用程式上看到那些紅色的小通知，你覺得有必要回覆，但盡量不要，

because you can get sucked into the labyrinth of viral videos, TikTok dances, and random late night TV videos.

因為你可能會陷入爆紅影片、TikTok 舞蹈和隨機的深夜電視影片的迷宮。

Maybe you also check your phone as one of the first things you do in the morning.

也許你也會將查看手機作為早上做的第一件事。

Not because you have messages that need your immediate attention, but because you've become used to checking your phone out of habit.

不是因為你有需要立即處理的訊息，而是因為你已經習慣查看手機。

But using your phone first thing can rob you of your focus.

但起床就先使用手機可能會分散你的注意力。

It has been proven that smart phones can break your concentration and even cause addiction.

事實證明，智慧型手機會分散你的注意力，甚至導致成癮。

It sounds absurd, but it's true.

聽起來很荒唐，但卻是事實。

The Journal of Experimental Psychology published a study in 2015 that found that cell phone notifications significantly disrupted the concentration and performance of participants when they were performing an attention demanding task.

《實驗心理學雜誌》在 2015 年發表了一項研究，發現手機通知會顯著擾亂參與者在執行一項需要集中注意力的任務時的注意力和表現。

The solution, instead of scrolling through your phone, read a book or listen to a podcast.

解決方案是看書或聽播客，而不是滑手機。

The emails and messages are not going anywhere.

電子郵件和訊息不會不見。

Number three, immediately tackling your chores.

第三，立即處理你的家事。

Your to-do list may be packed with chores, but don't tackle them as soon as you wake up.

你的待辦事項清單可能充滿了雜務，但不要一醒來就處理它們。

This piece of advice may seem counterintuitive, but take the first moments of the day to invest in yourself.

這項建議可能看起來有悖常理，但請利用一天中的第一時刻對自己進行投資。

Meditate, workout, or clear up your workspace.

冥想、運動或清理工作空間。

Develop a morning routine that mentally prepares you for the day ahead.

制定一個早上的例行公事，讓你為接下來的一天做好心理準備。

Not only does it get you ready for your day, it also helps you cultivate discipline, which helps you remain productive for the rest of the day.

它不僅可以幫助你為新的一天做好準備，還可以幫助你培養紀律，從而幫助你接下來的一天裡保持高效。

Number four, snoozing.

第四，按貪睡模式。

Mm, yes, the old snooze button.

是的，就是那個貪睡模式。

It is the master trickster that makes you believe you have more time than you actually do.

它是一個騙術高手，讓你相信自己擁有比實際更多的時間。

Sleeping in on its own is not harmful.

獨自入睡並沒有什麼壞處。

There are times when your body will ask for more sleep, but try not to make it a habit.

有時你的身體會要求更多的睡眠，但盡量不要讓它成為一種習慣。

If you go back to sleep, you might have trouble waking up to show up for what you have to do later on.

如果你重新入睡，你可能很難醒來去做稍後要做的事情。

Studies have shown that sleeping in can have adverse effects, such as making you feel less energized and affecting the quality of your sleep.

研究表明，睡懶覺可能會產生不利影響，例如讓你感覺精力不足並影響睡眠品質。

However, don't bolt right out of bed either.

然而，也不要立即從床上跳起來。

Allow yourself time to wake up.

給自己一些時間醒來。

Stretch or wiggle your toes.

伸展或擺動腳趾。

Do whatever you need to do to mentally and physically prepare yourself to wake up.

做任何可以讓自己在精神和身體上做好醒來的準備。

One way to avoid sleeping in is by placing your alarm far away from you, like in your living room or the kitchen.

避免睡懶覺的一種方法是將鬧鐘放置在離你較遠的地方，例如客廳或廚房。

Once you're up and moving, it will be hard to go back to sleep.

一旦起床活動，就很難再入睡。

You could also invest in a dawn simulator alarm clock that wakes you up with UV light.

你還可以購買一個黎明模擬器鬧鐘，它可以用紫外線叫醒你。

Number five, making too many decisions.

第五，做出太多決定。

Are you someone who spends an extraordinary amount of time and energy mulling over trivial decisions?

你是一個花費大量時間和精力思考瑣碎決定的人嗎？

Mulling over matters like what to wear or what to eat for breakfast isn't very efficient.

仔細考慮諸如穿什麼或早餐吃什麼之類的事情並不是很有效率。

It robs your brain of necessary mental energy that can be used later on.

它會奪走你的大腦隨後可以使用的必要精神能量。

Give your mind space to breathe.

給你的心靈呼吸的空間。

Meditate to declutter your thoughts and try to simplify those choices.

冥想以整理你的想法並嘗試簡化這些選擇。

Plan ahead so that you don't have to waste time in the morning.

提前規劃，這樣你就不必浪費早上的時間。

You could decide on your outfits the day before or have a go-to look.

你可以在前一天決定要穿的衣服，或先看一下首選造型。

If making these decisions the night before is a hassle for you, make them the day before.

如果前一天晚上做出這些決定對你來說很麻煩，那麼請在前一天做。

Not only will it save you time, but it will also increase the chances of you eating something healthy in the mornings if you're not in such a rush.

它不僅可以節省時間，而且如果你不那麼著急的話，它還會增加你早上吃健康食物的機會。

Speaking of eating, that brings us to number six: not eating a good breakfast.

說到吃，這就引出了第六點：沒有吃好早餐。

We all have different approaches to breakfast.

我們對早餐都有不同的看法。

Some prefer it while others may be due to dietary reasons, skip it altogether.

有些人喜歡它，而有些人可能是由於飲食原因，完全跳過它。

Regardless of when you decide to eat, make sure it's healthy.

無論你決定什麼時候吃，都要確保它是健康的。

While sugary and fatty breakfast foods are usually quick and easy, it's best to steer clear from them.

雖然含糖和高脂肪的早餐食品通常既快速又簡單，但最好避開它們。

Foods that are high in sugar cause spikes in blood sugar levels, which can cause complications in the long run.

高糖食物會導致血糖水平升高，長遠來看可能會導致併發症。

Opt to eat proteins instead, which can improve muscle health and regulate glucose levels.

選擇吃蛋白質，這可以改善肌肉健康並調節血糖。

There are many healthy breakfast recipes online.

網路上有很多健康的早餐食譜。

If you have dietary reasons for not consuming breakfast, consult your nutritionist for guidance.

如果你因飲食原因不吃早餐，請諮詢你的營養師以獲得指導。

Mornings are important because they determine how the rest of your day will go.

早晨很重要，因為它決定了你一天的剩餘時間如何度過。

What you decide to do in the morning should leave you energized to take on the rest of the day.

你早上決定要做的事情應該要讓你精力充沛地迎接這一天剩下的時間。

At first, having a routine will help you improve your bad habits.

首先，規律的生活會幫助你改掉壞習慣。

But don't be afraid to mix up your routine a little later on, just stay motivated.

但不要害怕稍後會打亂你的日常生活，只要保持動力即可。

As long as what you add benefits your well-being.

只要你添加的內容有益於您的健康。

Do you relate to any of the habits discussed in this video?

你是否認同本影片中討論的任何習慣？

If so, let us know in the comments below what you're most likely to do in the morning.

如果是這樣，請在下面的評論中告訴我們您早上最有可能做什麼。

Also, remember to like and share this video with those who might benefit from it.

另外，請記得按讚並與那些可能從中受益的人分享此影片。

Thanks so much for watching.

非常感謝您的觀看。

And we'll see you next time.

下次見。