The 「Golden Hour」
黃金時間段
Successful people often talk about the 「Golden Hour」, which is the first hour after you wake up in the morning. According to this article from the National Institutes of Health, while we are asleep, our brains are hard at work de-cluttering and detoxifying themselves. This means that our brains are at their best right after we wake up, when they’re squeaky-clean from the night’s mental hygiene activities. Successful people have discovered that the 「Golden Hour」 is the best time of day to prepare ourselves mentally, physically and spiritually for the upcoming day.
成功人士經常談到「黃金時間」，即早晨醒來後的第一個小時。根據本篇來自於全國健康研究所的文章我們得知，當人們睡覺時，我們的大腦還在不停的整理完善自我。這意味著當我們醒來後，我們的大腦是處於最佳狀態的，因為此時它剛剛將一夜的思緒活動清理乾淨，是最為乾淨清爽的時刻。成功人士們發現了「黃金時刻」的秘密，此時人們的身、心、思想處於最佳狀態，是為接下來一天活動做準備的最佳時刻。
The 21-Day Mental Diet
21天精神飲食
Technically I’m not 「successful」 yet…but I figured, if I ACT like a successful person, sooner or later I』ll BE a successful person, and in the meantime, I』ll FEEL like a successful person. Which, since none of these practices cost anything except some discipline and a couple hours of sleep, is pretty much a win-win, if you ask me.
準確地說我還不算一個成功人士…但是我發現，一旦我表現的如同一位成功人士，遲早我會變成一位真正的成功人士，同時，我會喜歡這種感覺。如果你要問我如何能成功，我想說想要成功其實也很簡單，只需要花費一些自制力同時少睡幾個小時，除此以外沒有別的花銷，這麼看其實還是一件雙贏的事。
It was while I was looking up 「how successful people think」 that I stumbled onto Brian Tracy’s 21-Day Mental Diet. And guess what? It includes several of the practices mentioned in articles on what successful people do before breakfast. Imagine that! I am currently on day seven of this mental diet, and let me tell you, doing these has really brought a new sense of focus and productivity to my days — which is a tough thing to do when one doesn’t have regular office hours.
那時候，當我正在潛心研究成功人士是如何思考時，我偶然間發現了博恩.崔西的21天精神飲食。你才怎麼著?這裡面有篇叫「成功人士早餐前做的事」，裡面提到了一些可踐行的做法。你知道嗎，我現在正處於健康飲食的第七天。我要告訴你，這些做法確實使我的每一天變得更加專注更有效率---但如果你沒有規律的上班時間做起來還是滿艱難的。
Here’s a quick rundown of what you do on this mental diet:
下面是這份精神飲食的一個快速瀏覽大綱：
1. Wake up early – Most top executives get up in the morning at 6:00 AM — at the latest! I get up around 5:00 AM most days.
1. 起床早---大部分企業高管每天早晨最晚6點半就起床!我每天大概5點鐘起床。
2. Exercise – While Brian Tracy suggests doing any physical exercise before mental exercise, I usually have to wait until later in the day to do any physical exercise because of schedule limitations.
2. 運動---博恩.崔西建議人們每天在進行精神運動前進行身體運動，可以是任何形式的身體運動。由於我的時間表限制，我不得不把身體運動轉移到每天晚些時候進行。
3. Read motivational, inspirational or educational material for 30-60 minutes.Personally, I love the Abraham-Hicks material, which really gets my mind and spirit soaring for the day. Other favorites include the books by Wallace D. Wattles, (The Science of Getting Rich) or any of the other New Thought authors. There is a tremendous wealth of free reading material available in the public domain. If you like audio books, look to librivox.org, or for visual reading, check out this New Thought online reading list.
3. 閱讀激勵性、啟發性或教育性的材料30到60分鐘。坦白說，我個人鍾愛亞伯拉罕.希克斯的文章，它會使我未來一天的思緒和精神高漲。其它喜歡的內容有華萊士.沃特爾斯的書，(如《致富的科學》)或其它新思想的作家。公共資源中有很多免費的閱讀材料。如果你喜歡聽有聲書，可以看看librivox.org這個網站，或者是視頻閱讀，試試新思想在線閱讀書單。
4. Write down your top 10-15 life goals. There is tremendous power in the act of writing, so yes, actually get out a pen and a notebook (What are those?) and physically write these down. Use first-person, present-tense language: 「I am making ___ dollars a year; I weigh ___ pounds; I drive a ___ car, I have ___ friends」, and so on. And don’t look back at your goals from the day before. By the way, this is a LOT of fun!
4. 寫下10到15個人生目標。寫的力量不可估量，所以，拿起一支筆和一個筆記本(準備要寫什麼?)，然後寫下來。用第一人稱，現在進行時：「我每年賺多少美金;我現在體重多少磅;我開什麼車，我有多少朋友，諸如此類。然後不要看當天之前的目標。順便提一下，這麼做很有趣!
5. Write down everything you need to do that day. Again, yes, use a real pen and a notebook. Seriously. Organize this list according to priority, starting with the one thing you most want to get done that day.
5. 寫下所有你當天需要做的事。另外強調，要用真正的比和筆記本。嚴格的說，將待辦事項清單排出優先順序，從你當天最想要完成的事情開始排序。
6. Begin immediately to work on the biggest, most important task of the day. If you can finish this project while your mind is still fresh, it won’t loom over you and worry you for the rest of the day.
6. 馬上開始著手當天最重大最重要的任務。如果你能在頭腦上海清醒的狀態前完成這個項目，那麼接下來的一天你都不用再擔心此事。
7. Spend quality time with family/connect with spouses. My husband and I usually sit and talk over our plans for the day over morning coffee while we’re petting the dogs.
7. 和家人有效高質的互動。我和我老公經常在早晨和咖啡時，一邊拍著狗狗，一邊討論當天的計劃。
8. Network with coworkers, clients, or friends over coffee. Early morning or breakfast meetings tend to be more productive in the mornings–because guess what? Everyone else’s brain is clearer, too!
8. 在喝咖啡時與同事，客戶或朋友社交。早晨的晨會或早餐會議似乎更加有效率---因為你猜怎麼著?此時大家每個人的大腦都更加清醒!
9. Read the news. Find out the problems in the world so that we can figure out ways to solve them!
9. 讀新聞。發現世界正在發生的問題，然後也許我們能找到方法解決它們!
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（責任編輯：何瑩瑩）