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Most of us feel exhausted after working for at least eight hours a day, five days a week. When we get home, we watch at least two episodes on Netflix because it's damn well-deserved and the only time we get to "relax" before we go to sleep.
對于我們大多數人來說，在至少一周5天、一天8小時的工作之后都感覺很疲憊。回到家我們又至少要在Netflix上看兩集電視劇，因為我們太應該放松一下了，而且那是睡覺之前唯一的放松時間。
Wake up and repeat. And repeat and repeat and repeat. No wonder you feel tired.
早上醒來再重復同樣的日程，重復、重復再重復，難怪你會那么累。
So how do you get out of this vicious cycle? How do you restart your life? Hint: NOT by adding something new to your life. But by making sure your body is ready and able to actually handle new hobbies.
那你該如何走出這樣的惡性循環呢？如何重新開始你的生活呢？提示你一下：不需要給你的生活添加些什么新的東西，只要確保你做好準備能夠搞定新的習慣就行。
The first 3 things to check to make sure you have right:
首先，有三個方面你要確保自己做對了：
1. YOUR MINDSET
心態
"Oh man, another one of these self-improvement things. I hope I can do it, but I've tried these things before, and I just never stick with it."
“噢天吶，又是一件提升自我的事，我希望自己能做到，但我以前試過，都沒堅持住。”
This was something I used to say to myself every time I try to start something new for myself. There's a fear-driven side of your brain which tells you, "You can't do this."
以前每次我嘗試新鮮事物時都會對自己這樣說，你大腦中被恐懼控制的那部分在對你說：“你不行。”
What can you do? Well, the tip here is to talk to yourself like you're talking to a friend, or a coworker, or a child who is being told by a bully they can't do something they want to try. So the next time you try something new, be kind to yourself like you would be kind to others. You are your own worst critic. But you can also be your staunch defender. Stand up for yourself against yourself.
你該怎么辦？嗯，我的建議是你要跟自己談談，就像有個混蛋跟你朋友、同事或孩子說他們做不到想做的事時你要跟他們談的一樣。所以下次你嘗試新鮮事物時，對自己要像對別人一樣和善，你就是自己最大的批評家，但你也是自己忠實的維護者。站起來為了你自己去打敗你自己。
2. YOUR SLEEP
睡眠
Without sufficient sleep, we're basically going through the day drunk. This means tiredness, difficulty to respond quickly and smartly to anything that comes up.
如果睡眠不足我們一天都會昏昏沉沉的，意味著會疲勞、很難對發生的事做出快速敏捷的反應。
The sleeping hours needed for an average adult ranges from 7 to 9 hours. Just keep in mind that your body is not wired in the same way your computer is. You cannot have instantaneous change. Let yourself have at least 1 to 2 weeks minimum to start sleeping a little earlier regularly. And this sort of timeline is meant for small changes, like 15 minutes to 30 minutes earlier than your current sleeping schedule.
普通成年人所需的睡眠時間為7~9小時。你要記住身體不像電腦那樣能插電。你不可能瞬間就發生變化，提前給自己至少1-2周的時間每天早睡一點點，這種安排意味著很小的變化，比如，比目前的睡覺時間提前15-30分鐘。
But this is an absolutely must. Without sleep, your body and mind is weak, slow, and definitely not energetic enough to accommodate any new activities you want to do.
這些是你必須要做的，睡眠不足身體和精神就會虛弱、反應慢，一定沒有足夠的精力去參加你想參與的新活動。
3. YOUR FOOD
食物
If you are looking at what you eat for the reason to feel energized, then the general rules are:
如果你正在尋找能讓你變得精力充沛的食物，以下就是基本的規則：
1) Eat when you're hungry. Don't eat when you're not.
餓了吃，不餓不吃。
2) Be mindful when you eat. Chew at least 20 times. Let yourself taste and digest your food.
吃的時候要記住，至少咀嚼20下，讓自己品嘗并消化食物。
3) Don't do three things at once when you're eating. Your body wasn't made for that.
吃飯時不要同時做3件事，你的身體沒有那個功能。
4) Preferably, eat "real" food. Eat food your great-grandmother would realize as food.
最好吃真正的食物，就是你的曾祖母認為是食物的那些食物。
Don't let your days roll by in the continual humdrum. Start by re-examining these key habits in your life already to build a body that can start doing things you want.
不要讓自己的生活處于持續的無聊狀態，開始重新審視一下自己生活中這3個主要習慣，打造出健康的身體去做你想做的事。
