So small that it easily passes us by.

它是如此渺小，以至於輕易地與我們擦肩而過。

Scrolling your phone, texting your friends, watching TV, reading a book.

滾動手機、給朋友發短信、看電視、看書。

When you're doing something, 5 minutes feels like a blink of an eye.

當你在做一件事時，5 分鐘就像是一眨眼的功夫。

It's so easy that we often overlook the power of this pocket of time.

這太容易了，以至於我們常常忽視這一小段時光的力量。

You want to change your habits, your mindset, your life?

你想改變你的習慣、心態和生活嗎？

What if I told you it's possible in just 5 minutes a day?

如果我告訴你，每天只需 5 分鐘就能做到呢？

First, you have to understand the power of compounding, which simply means that small daily actions will add up to massive results over time.

首先，你必須瞭解複利的力量，簡單地說，就是每天的小行動會隨著時間的推移產生巨大的效果。

It's not about making a drastic change or putting in intense effort.

這並不是說要做出翻天覆地的變化或付出巨大的努力。

It's about tiny actions and daily choices.

這關乎微小的行動和日常的選擇。

The key being consistency.

關鍵在於一致性。

So if you're inspired to change your life in 5 minutes a day,

是以，如果你想在每天 5 分鐘內改變自己的生活、

I'm excited to share some ideas for you.

我很高興能與大家分享一些想法。

Before we get started, make sure to subscribe to this channel and you click that bell to be notified of all my new videos on personal growth and lifestyle design.

在我們開始之前，請務必訂閱本頻道，並點擊 "訂閱 "按鈕，我將通知你所有關於個人成長和生活方式設計的新視頻。

If you struggle with procrastination, try using the 5 minute rule to break your habit.

如果你有拖延症，不妨試試用 5 分鐘法則來打破你的習慣。

Whatever task you have to do, make it your goal to do that task for just 5 minutes.

無論你要做什麼任務，都要把只做 5 分鐘作為目標。

Once 5 minutes has passed, you're done, and you're free to stop doing it if that's what you want.

5 分鐘一過，你就完成了，如果你想停止，也可以自由停止。

What you'll often find though, is that once your 5 minutes are up, you're in the mood to keep doing it.

不過，你經常會發現，一旦你的 5 分鐘時間到了，你就會有心情繼續做下去。

That's the beauty of this hack.

這就是這項黑客技術的魅力所在。

It helps you overcome the difficulty of starting, because it feels so much more doable when you say you'll only do something for 5 minutes.

它能幫助你克服開始時的困難，因為當你說你只做 5 分鐘的事情時，你會感覺更容易做到。

Next, journaling.

其次是寫日記。

Journaling is a powerful tool.

寫日記是一個強大的工具。

With just 5 minutes of journaling a day, you can understand yourself better, find clarity on your path and purpose, express your emotions, reframe your mindset, and so much more.

每天只需 5 分鐘的日記，你就能更好地瞭解自己，明確自己的道路和目標，表達自己的情感，重塑自己的心態，等等。

It all begins with intention.

一切始於意圖。

What are you looking to cultivate in your life?

你希望在生活中培養什麼？

They say, whatever you focus on grows, so I created this joy journal to help cultivate more joy, gratitude, self love, and reflection in your daily life.

俗話說，你關注什麼，什麼就會成長，所以我創建了這本快樂日誌，幫助你在日常生活中培養更多的快樂、感恩、自愛和反思。

By focusing on the good and celebrating your life, you can cultivate a positive mindset and experience more joy and purpose in life.

通過關注美好、讚美生活，你可以培養積極的心態，體驗更多的快樂和人生目標。

My favorite part of this journal is the rotating prompt at the end of each day, so there's a little variety to spice up your daily entries.

我最喜歡這本日記本的一點是，它在每天的最後都會有一個輪流提示，這樣就能為你的每日記錄增添一些新意。

You can find this new journal on our shop at shop.lavendaire.com.

您可以在我們的商店 shop.lavendaire.com 上找到這本新期刊。

Another habit that can change your life is 5 minutes of meditation a day.

另一個可以改變你生活的習慣是每天冥想 5 分鐘。

It's no coincidence that all the greats, the successful people in the world, the spiritual people in the world, meditate.

世界上所有的偉人、成功人士、有靈性的人都在冥想，這絕非巧合。

Meditation offers an abundance of benefits.

冥想有很多好處。

More calm, better focus, more creativity, self awareness, and beyond.

更平靜、更專注、更有創造力、更有自我意識，等等。

If you're looking for a way to start,

如果你正在尋找一種開始的方式、

I have a guided morning meditation that's only 5 minutes long.

我有一個只有 5 分鐘的晨間冥想指導。

Listen to that every single morning and you can build your new habits from there.

每天早上聽一聽，你就能從中養成新習慣。

Do you get overwhelmed at the thought of cleaning?

您是否一想到打掃衛生就不知所措？

Yeah, me too.

是啊，我也是。

So an amazing hack you can try is cleaning for 5 minutes at a time.

是以，你可以嘗試一個神奇的小竅門，那就是每次打掃 5 分鐘。

Instead of thinking you have to clean the whole house or fold all your laundry at once, just give yourself 5 minutes to clean or tidy something, anything.

不要認為你必須馬上打掃整個屋子或疊好所有的衣服，只需給自己 5 分鐘的時間來打掃或整理一些東西，任何東西都可以。

It could be wiping one mirror or cleaning one window.

可以是擦一面鏡子，也可以是擦一扇窗戶。

If you're consistently doing this for 5 minutes every day, pretty soon your entire house will be clean.

如果你每天堅持這樣做 5 分鐘，很快你的整個房子就會變得乾乾淨淨。

If you want to be continually learning and growing, try incorporating a habit of reading for 5 minutes a day.

如果你想不斷學習和成長，不妨試著養成每天閱讀 5 分鐘的習慣。

Think of how much better it will be for your mind and mental health to spend this time reading a book instead of scrolling on social media.

想想看，把這段時間花在看書上，而不是在社交媒體上滾動，對你的思想和心理健康會有多大的好處。

Social media has shortened our attention spans so much, which is hurting our ability to be patient and go deeper.

社交媒體大大縮短了我們的關注時間，這損害了我們的耐心和深入思考的能力。

Books contain so much depth and a wealth of knowledge, so try getting back into reading with this 5 minute hack.

書籍蘊含著深邃的內涵和豐富的知識，是以，不妨試試用這 5 分鐘的小竅門重新開始閱讀。

Next, if you live a sedentary lifestyle and spend all day sitting, consider adding 5 minutes of movement into your routine.

其次，如果你的生活方式久坐不動，整天坐著，可以考慮在日常活動中增加 5 分鐘的運動時間。

5 minutes may seem short, but you'd be amazed at what 5 minutes of walking outside, stretching, or even dancing can do.

5 分鐘看似很短，但你會驚奇地發現，5 分鐘的戶外散步、伸展運動，甚至是跳舞，都能起到很大的作用。

Immediately you'll feel more energized and refreshed because you got up and started moving.

你會立刻感到精力充沛、神清氣爽，因為你起身開始運動了。

If you've been working at your desk for too long, try putting on a fun song and have a 5 minute dance break.

如果你在辦公桌前工作太久，可以試著放一首有趣的歌曲，跳 5 分鐘的舞。

These 5 minute movement breaks are short yet impactful.

這 5 分鐘的運動休息時間很短，但卻很有衝擊力。

Another small but effective habit is to take 5 minutes to plan your day the night before.

另一個微小但有效的習慣是，在前一天晚上花 5 分鐘來計劃你的一天。

Think of all the things that need to get done and prioritize the three most important tasks that you will work on.

想一想所有需要完成的事情，並優先考慮三項最重要的任務。

Knowing your three most important tasks will keep you from getting distracted by all the smaller tasks that inevitably show up.

瞭解自己最重要的三項任務，就不會被那些不可避免出現的小任務分心。

Don't forget to plan your self care activities as well, so you can be ready to have a balanced and fulfilling day.

別忘了也計劃好自我保健活動，這樣你就能準備好度過平衡而充實的一天。

Lastly, a powerful habit to implement is 5 minutes of visualization a day.

最後，每天 5 分鐘的可視化也是一個很好的習慣。

Visualization is when you close your eyes and visualize your ideal future, your ideal self living your dream life.

可視化就是閉上眼睛，想象你理想中的未來，想象理想中的自己過著你夢想中的生活。

You can do this during meditation or at night before falling asleep.

您可以在冥想時或晚上入睡前這樣做。

The more you can visualize what you desire, the more you'll be able to create and attract it into your reality.

你越能想象出你想要的東西，你就越能創造和吸引它進入你的現實。

You're basically rehearsing your dream life in your mind, so you can start to embody your future self now.

你基本上是在腦海中演練你的夢想生活，這樣你現在就可以開始體現未來的自己。

Don't underestimate the power of 5 minutes a day to change your life.

不要低估每天 5 分鐘改變生活的力量。

These ideas are all amazing, but I'd recommend you start with one new habit at a time.

這些想法都很好，但我建議你每次從一個新習慣開始。

Which of these habits will take you closer to your ideal self and your dream life?

這些習慣中，哪些會讓你更接近理想中的自己和夢想中的生活？

Comment down below.

請在下方評論。

Again, make sure you check out the new 5 Minute Joy Journal on The Lavendaire Shop.

請務必再次查看 Lavendaire Shop 上新推出的《5 分鐘快樂日誌》。

The link is down below.

鏈接如下。

Sending you so much love.

向你們致以深深的愛

Bye!

再見！