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Learning breakout 3 - about energy
2022-07-04 21:29:00 【Ah_ coke】
Stock energy and create incremental energy
The purpose of the article : I want to be more efficient , Maximize daily output . In other words , Body energy is limited , Better manage your body's energy , To fit what we have to do .
If you want to do something big , For example, you have to finish 2022 Some little wishes , This involves the plan + Time + Distribution of energy . People's daily energy is limited , If you spend all your time studying and working , The body will resist , The spirit will rot , Efficiency will also be reduced .
Here is just how to handle energy , The perception of self becomes more silky .
The essence of energy management : Through reasonable management and use of body energy , Make what you do last longer , More combat power , That is, you used to do only one thing , The body will be very tired , But through rational management of energy , Even if you do 3 thing , You are still in high spirits 、 vigorous .
1、 Make good use of the stored energy
for example : Your strength allows you to run at a constant speed 500 rice , But you sprint 100 rice , Belch fart . result : Others ran away 500 rice , And you ran away 100 rice
Make good use of the original energy of the body , Through the combination of speed , Adjust reasonably , Keep pushing , Let the limited energy exert great effect
1.1 First identify our energetic moments 、 Depressed moment
- principle : No matter how energetic you are , There must be the most energetic one day 、 The quickest moment of thinking , There will also be the weakest and most tired moments , Put the most mental things into energetic moments , Do something relatively easy when you are in a bad state . therefore : Do the right thing at the right time , You can do more with less .
- Refer to my energy cycle : The first thing after work , Open daily plan , Open enterprise wechat 、 Various emails , Update daily schedule , Arrange your tasks according to the above time . It's urgent > Urgency doesn't matter > Important but not urgent :
morning
08:00 - 10:00 Efficient
10:00 - 12:00 The lower
At noon,
02:00 - 04:00 Efficient
04:00 - 06:00 The lower
evening
08:00 - 10:00 Efficient
1.2 Avoid the loss of attention
The brain is not a computer , Doing things requires start-up costs , Switch too many times , The energy is exhausted , So when doing things, try to avoid being disturbed . This explains why we can't multitask , Instead, focus on doing things , Because focusing on doing one thing, brain energy consumption is the smallest .
For example, ordinary light bulbs , You switch it on and off repeatedly , The light bulb was soon worn out , If you press the switch, it works normally , The service life will be very long .
2、 Create energy increment
It is to have enough energy reserves by adjusting your state , For study and work . So how to adjust your state ?5 In terms of : mood 、 diet 、 sleep 、 Xiao Xiu 、 Sports Management
2.1 Emotion management
You quarreled with your partner , Then I spent the whole morning on my mobile phone, you come and go , wit , This is right 2 Personal energy consumption is very large , You'll feel tired when you're done . As the saying goes, people have a good spirit when they have a happy event , So how to ensure positive emotions so that we can play for a long time , Increase of efficiency .
How to keep positive emotions ? Minimize negative emotions , Even if there is, it should be interpreted correctly .
1. Who has more negative emotions around , Don't want to be influenced by him , Just stay away . Even when you are affected by something , The subconscious gives feedback to the brain at the first time , I was affected . Try to interpret from a positive perspective , It is universally acknowledged that everything has two sides , Positive interpretation will reduce the impact of one point on emotion , And then make decisions that are more suitable for the moment
2. Meditate to solve : Meditation can relieve anxiety 、 Improve the quality of sleep 、 Reduce the pressure 、 Improving concentration has a very significant effect , It is widely used in all aspects .
Meditation : Anytime, anywhere , Choose a position you like , How comfortable, how to come , Close your eyes first , Relax , Then slowly concentrate , Pay full attention to breathing , Pay attention to follow the breathing trajectory , Enter through the nose , Sink to the lower abdomen , The lower abdomen opens naturally , Then exhale slowly , Keep repeating .
What suits oneself is the best , You can adjust it at will , As long as the effect can be achieved . When you just enter meditation, don't think about distractions , Just let it go and disappear , After self-awareness is blurred , The brain is in the lowest power consumption state .
2.2 Food management
1、 Talk about drinking water
When you're thirsty , The body state will resist : Can't concentrate , Inexplicably flustered , Anxious , Mouth parched and tongue scorched , You can feel the body making a strong antagonistic response . conversely , You are energetic , Dare not say cool , At least I can concentrate, can't I .
Have you ever thought about ? Can drinking water support your energy reserve ? Thirsty, drinking water , It's equivalent to watering when the soil is cracked . Lead to new problems : How to drink water ?
《 Dietary guidelines for Chinese residents 2016》 Suggest : Adults drink at least every day 1500-1700 ml , about 8 A glass of water .
1、 A glass of water for breakfast
2、 Work 10 Order a glass of water
3、 Work 11 Order a glass of water
4、 A glass of water for lunch
5、 Work 3 Order a glass of water
6、 Work 5 Order a glass of water
7、 A glass of water for dinner
8、 evening 10 Order a glass of water
Temporal regularity 、 keep 8 Just be left or right , Don't stick to the process .
2、 Talk about regular diet
Eat at a fixed point , Conform to the development law of the body , I don't know what to say , Along the hair of the body , It just listens to you, doesn't it
3、 Talk about eating a balanced amount
I'm fed up , Brain energy is used to consume food , People are sleepy
Eat less , Stomach quack , You can't concentrate on one thing , Affect efficiency
What you eat 7 It's just a fraction , I'm hungry at other times , You can add a little , To make a long story short , Don't respond, just focus .
2.3 Sleep management
How to adjust your sleep ?
1、 Sleep fast : Won't lose sleep , Lying in bed soon fell asleep
2、 Sleep deep 、 Good sleep : It's not easy to wake up halfway , Sleep until dawn ,
3、 It's cool to get up : Get up refreshed , be in good out of a bandbox , Not sleepy in broad daylight .
2.3.1 How to sleep fast ?
- A sense of ritual before going to bed : Imagine this lifestyle , A busy day ,10 Click to run , After taking a bath , Take a basin of water and soak your feet , Listen to your favorite music , Turn over your favorite books , Reading extensively , Reading extensively , Reading extensively , I feel sleepy , Let nature take its course and fall asleep
Don't rush to read for a while , Plan well , take your time , Even if there are differences , Keep doing , Even if it's late, why not ?
- Two minutes to sleep : When sleepiness strikes , Don't miss it , Throw away your mobile phone , Take advantage of this encouragement , Kaka fell asleep , Practical operation :
1、 Pose : Lie in bed and turn off the light , Loosen body and mind . Put yourself in a comfortable position , Nothing , Begin to feel the body slowly soften , Breathe steadily , Attention starts with the head , Slowly move down > The body starts to become light , The consciousness is blurring , Finally, I fell asleep
2、 Think : I can't sleep , Think of the warm cabin in the beautiful life you strive to pursue , That silky sheet , That wonderful and addictive feeling . Thinking every day will not make you drift with life , Know what you want , Then it's not too hard , The adjustment is too intense , Then go out running in the middle of the night and continue to consume energy .
2.3.2 How to sleep well , Sleep deep
- Make sure you sleep a few hours a day .12 spot -7 spot , I sleep 7 An hour is enough , Too much makes me feel uncomfortable , How comfortable how to come
- Day after day , Let the body adapt to it , Until the body drives the brain
2.3.3 How to get up cool ?
Sleep is divided into 4 Stages : Light sleep 、 Deep sleep 、 Rapid eye movement 、 Light sleep , Only those who wake up from a shallow sleep will be refreshed , be in good out of a bandbox . About the alarm , Set up 1 Just one .
2.4 Small break management
Most people can't run in one breath 2000 rice , But you run 500 rice , rest 10 minute , Repeat... Several times , It's done 2000 The progress of meters , This is our body , Learn to rest properly , Not only can we finish the task efficiently , It can also make the process pleasant .
2.4.1 Set rest time
The relationship between attention and time : At the beginning , Our attention is hard to concentrate , But over time , We will become more and more focused , But if you focus for a long time, your body will also be tired , Attention index will drop . How to decide when you should rest , How long to rest ?
(1) Class clock
In most cases , Browser information 、 read 、 Study 、 Work, etc. , There is no need to think deeply ,45 One working unit per minute , Take a rest after finishing 10 minute .45 Minutes is a standard , It can be adjusted at will , The principle is to let yourself run 2000 The progress of meters .
(2) Cardiac flow pattern
It is a state of selflessness with extreme concentration , At this time , Your state is the best , This time the body 、 Concentration reaches the peak of selflessness , Suitable for a small number of scenes . When we are in the state of flow , Just ignore any rest reminders , Focus on what's in front of you , Don't quit until your body sends out a message of fatigue .
2.4.2 What to do during the break
principle : Engage in activities that do not consume your knowledge .
Instead of watching movies 、 Brush the circle of friends 、 Play the game 、 Brush short videos, etc , Not only will it not make you relax , It's more tiring . Most of the rest activities we think are not the right way to rest . What are the rest activities that really let us recover our energy quickly ?
1、 Do nothing , Do a few stretches , Stretch your waist and legs , Open the window and look , Don't think about anything , Just look at the scenery
2、 Get a glass of water , Talk to people around you , Strengthen your feelings
3、 Lie back , Once you close your eyes , Start meditating
4、 Leave the station , Leave the company , Go down and blow the wind ,10-20 Minutes, why not
5、 Do housework
6、...
2.4.3 Use the lunch break to quickly recover your energy
In terms of health :
- It can protect cardiovascular and cerebrovascular , Reduce the incidence rate of coronary heart disease and cerebral infarction
- Eliminate fatigue , Control blood pressure
- Significantly enhance memory
- Strengthen immunity , It is the enhancement of human lymphocytes
- Regulate the mood , Reduce the pressure of intense work
Cultivate the habit of taking a nap , Digest food after meals before going to bed , When you feel its effect , You will fall in love with it , Make you feel refreshed 、 Peace of mind . Implementation steps :
- After the meal , Take a walk , Digest the food , Otherwise, it will damage the digestive system , It's hard to sleep
- Find a place as comfortable as possible , If you can lie down, don't lie down , Only when you are comfortable can you fall asleep quickly
- Wearing an eye patch 、 The headset , Whether to play music or not depends on your feelings , It's good to sleep comfortably
2.5 Sports Management
Why exercise , In order to increase the energy limit of the body , There are two kinds : Take a rest 、 Professional sports
2.5.1 Take a rest
Tired of reading , Stand up and take a walk , Stretch out , Come back and continue when you are in good condition , Quickly inspire our spirit .
2.5.2 Professional sports
If you want a good figure 、 Full of energy , Fundamentally improve physical fitness , Special sports are needed , About specialized sports , If you just want to improve your fitness , Make your physical fitness better , Then there is no need to specify an overly rigorous training program , Just do some basic training , Like running 、 Jump rope 、 Playing ball and other aerobic exercises , But if you crave muscle 、 Apollo's Belt 、 abdominal muscles 、 Lose weight, etc , We need to do some anaerobic exercise to consume body energy .
(1) Specific training items are recommended
Sports APP, Such as Keep, Follow its settings , Start with the basics , Step by step training ,K1 It's the foundation ,K2 The difficulty is going up ,K3 It's more difficult , By analogy
(2) Training plan allocation
Basic rhythm : A week of training 4 God ( Monday 、 Wednesday 、 Friday 、 Sunday ), rest 3 God , Adapt yourself and make adjustments , It is convenient for muscle recovery .
(3) How to persist
- Use the environment to help you move :
The circle of friends announces itself 100 Day training program , Clock in every day , Let friends supervise you- Use the environment to help shape behavior :
He who is near to the red, he who is near to the black , The people you follow determine the world you can see , And what kind of person you will become , Whether it's life or work , Deliberately pay attention to some people who can bring us positive energy , Keep an eye on them , Thus, it is imperceptibly affected , Add momentum to yourself , At the same time, find a group of like-minded people , organize a team 、 Join the fitness club circle 、 Make friends with fitness experts, etc .- Create positive feedback
When people do things , Often need incentives , Only pay no gain , It's hard to hold on , Learn to give yourself positive feedback . You are feeling more and more energetic , Climbing stairs is not tiring 、 Have eight abdominal muscles , In short, observe and capture the changes that fitness brings to you , Then fully enjoy the happiness it brings .- Fitness time card
If you are casual , Do it if you want to. , Don't do it if you don't want to , Don't say stick to it , You may forget all about fitness , So set a time point .
Looking for a group of people with the same interests , Share the income from reading every day , If you want to come , Then add the bottom wechat
In order to persist , Stick to what we want to do , Insist on becoming a more confident person . If I want to do it , Then I believe I can do it , Even if the progress is delayed .
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