去年的工作和生活目標(biāo)你實(shí)現(xiàn)了嗎？沒時(shí)間啊，任務(wù)重啊，太忙了啊……通通不是借口。讓你行事效率低下的其實(shí)是一些你可能壓根沒注意到的壞習(xí)慣。從今天起，趕快改掉這些壞習(xí)慣吧。

1. Hitting the snooze button
按掉鬧鐘

It might feel as though pressing the snooze button in the morning gives you a little bit of extra rest to start your day, but the truth is that it does more harm than good.
你可能覺得早晨按掉鬧鐘能讓你起床前多休息一會(huì)兒，但其實(shí)這樣做弊大于利。

That's because when you wake up, your endocrine system begins to release alertness hormones to get you ready for the day. By going back to sleep, you're slowing down this process. Plus, nine minutes doesn't give your body time to get the restorative, deep sleep it needs.
這是因?yàn)樗押螅梭w內(nèi)分泌系統(tǒng)開始分泌清醒激素，喚醒身體。睡回籠覺會(huì)減慢這一過程。另外，9分鐘的時(shí)間根本不夠進(jìn)入讓人精神煥發(fā)的深度睡眠。

2. Prioritizing work over sleep
為了工作犧牲睡眠

As Arianna Huffington discusses in her sleep manifesto, "The Sleep Revolution," a good night's sleep has the power to increase productivity and happiness, lead to smarter decision-making, and unlock bigger ideas.
正如阿里安娜-赫芬頓在她的睡眠宣言《睡眠革命》書中所說，“晚上睡個(gè)好覺能提升工作效率，增加幸福感，讓你做出更明智的決策，想出更好的點(diǎn)子。”

The trick to getting enough sleep is planning ahead and powering down at a reasonable time.
睡夠覺的竅門是提前計(jì)劃，適時(shí)關(guān)燈。

3. Keeping your phone next to your bed
手機(jī)放床頭

Another key to getting better sleep is not letting outside influencers impair your sleep.
睡個(gè)好覺的另一個(gè)關(guān)鍵因素是別受外在事物影響。

The LED screens of our smartphones, tablets, and laptops, for example, give off what is called blue light, which studies have shown can damage vision and suppress production of melatonin, a hormone that helps regulate the sleep cycle.
比如智能手機(jī)、平板、和筆記本電腦的顯示屏?xí)l(fā)出藍(lán)光，研究顯示藍(lán)光損害視力，抑制褪黑激素的生成。褪黑激素有助于調(diào)節(jié)睡眠周期。

Research also suggests that people with lower melatonin levels are more prone to be depressed.
研究人員還表示，體內(nèi)褪黑激素水平低的人更容易抑郁。

4. Skipping breakfast
不吃早飯

As Lisa DeFazio, a healthy-lifestyle expert and registered dietitian, tells Business Insider, breakfast is the most important meal of the day.
健康生活方式專家、注冊(cè)營(yíng)養(yǎng)師麗莎-德法西奧告訴商業(yè)內(nèi)幕網(wǎng)說，早餐是一天中最重要的一頓。

By the time you wake up, you likely haven't eaten for 10 or 12 hours, which is where breakfast got its name — it means "breaking the fast," DeFazio said.
早晨醒來，你已經(jīng)10到12個(gè)小時(shí)沒有進(jìn)食，這就是“早餐”名字的來源，意思是“打破禁食”。

Your first meal of the day is what kick-starts your metabolism and replenishes blood-sugar levels so you can focus and be productive throughout the day. When blood sugar levels are low, DeFazio says, it's much harder to focus and you're more likely to feel tired, irritable, and impatient.
早餐開啟了你一天的新陳代謝，補(bǔ)充了血糖水平，使你可以在一天中聚精會(huì)神，保持較高的工作效率。德法西奧說，當(dāng)血糖水平很低時(shí)，人們很難集中注意力，更可能感到疲憊、易怒、沒耐心。

5. Putting off your most important work until later in the day
把一天最重要的工作往后推

People often start off their day by completing easy tasks to get themselves rolling, and leave their more difficult work for later. This is a bad idea, and one that frequently leads to the important work not getting done at all.
一天開始時(shí)，人們總先挑簡(jiǎn)單的事情去完成，讓自己進(jìn)入狀態(tài)，并把難做的工作往后推。這不是個(gè)好主意，經(jīng)常會(huì)導(dǎo)致更重要的工作做不完。

As researchers have found, people have a limited amount of willpower that decreases throughout the day, so it's best to get your hardest, most important tasks done at the beginning of the day.
研究人員發(fā)現(xiàn)，人們?cè)谝惶熘械囊庵玖τ邢蓿抑饾u耗盡。所以最好一天開始時(shí)就去做最困難、最重要的工作。

6. Eating junk food for lunch
午餐吃垃圾食品

Maintaining energy levels requires eating a balanced lunch.
為了讓身體充滿能量，你吃的午餐要營(yíng)養(yǎng)平衡。

High-fat, high-sugar lunches make us sleepy and have low energy by 3 pm, DeFazio says, so it's important to go heavy on the protein and healthy fats and easy on the carbs when choosing what you eat for lunch.
高脂肪、高糖午餐讓人犯困，到下午3點(diǎn)你就精神萎靡了。德法西奧說，所以在選擇午餐時(shí)，要多吃蛋白質(zhì)和健康油脂，控制碳水化合物攝入量。

Luckily, plenty of fast-food chains offer healthy meal options that won't make you pass out at your desk.
幸運(yùn)的是，很多快餐連鎖店提供健康午餐，讓你不會(huì)在桌邊打盹。

7. Failing to prioritize
分不清主次

Some people think having lots of goals is the best way to ensure success — if one idea fails, at least there are plenty more in reserve to turn to. Unfortunately, this sort of wavering can be extremely unproductive.
有些人認(rèn)為多設(shè)定目標(biāo)是確保成功的最好辦法，如果一個(gè)想法沒實(shí)現(xiàn)，至少還有很多備用的去做。但不幸的是，這樣搖擺不定最沒效率。

Warren Buffett has the perfect antidote. He saw that his personal pilot was not accomplishing his life goals, so Buffett asked him to make a list of 25 things he wanted to get done before he died. But rather than advising him to take little steps toward completing every one of them, Buffett told the pilot to pick five things he thought were most important and ignore the rest.
沃倫-巴菲特對(duì)此有最好的解決之道。他發(fā)現(xiàn)自己的私人飛行員沒有實(shí)現(xiàn)人生目標(biāo)，所以讓他列出在去世前想完成的25件事。巴菲特沒有建議他為完成每個(gè)小目標(biāo)去努力，而是告訴他從中挑選自己認(rèn)為最重要的五件事，別再管其他的。

8. Skipping your workout
不去鍛煉

Studies have shown that morning and afternoon workouts can increase a person's amount and quality of sleep — one study found that exercise adds around 45 minutes of extra sleep — and better sleep leads to a more productive day.
研究發(fā)現(xiàn)，清晨和下午的鍛煉可以增加睡眠時(shí)長(zhǎng)，提高睡眠質(zhì)量。一項(xiàng)研究發(fā)現(xiàn)，鍛煉身體可以讓人多睡45分鐘。睡得更香，效率更高。

9. Multitasking
同時(shí)做幾件事

While many people believe they're great at doing two things at once, scientific research has found that only about 2% of the population is capable of effectively multitasking.
盡管很多人認(rèn)為自己可以一心二用，但科學(xué)研究發(fā)現(xiàn)，僅有大約2%的人能有效地同時(shí)做幾件事。

For the rest of us, multitasking is a bad habit that decreases our attention spans and makes us less productive in the long run.
對(duì)其余的大多數(shù)來說，同時(shí)做幾件事是個(gè)壞習(xí)慣，會(huì)降低我們注意力的持續(xù)時(shí)間，從長(zhǎng)遠(yuǎn)來看導(dǎo)致效率降低。

10. Perfectionism
完美主義

More often than laziness, the root of procrastination is the fear of not doing a good job.
拖延癥的根源通常不是懶惰，而是擔(dān)心不能做好。

The only way to overcome procrastination is to abandon perfectionism and not fuss over details as you move forward. Pretending the task doesn't matter and that it's OK to mess up could help you get started faster.
克服拖延癥的唯一途徑是放棄完美主義的想法，做事不要糾結(jié)細(xì)節(jié)。假裝這個(gè)任務(wù)沒什么重要的，搞砸了也沒關(guān)系能幫你盡快開始。

11. Overplanning
過度計(jì)劃

Many ambitious and organized people try to maximize their productivity by meticulously planning out every hour of their day. Unfortunately, things don't always go as planned, and a sick child or unexpected assignment can throw a wrench into a person's entire day.
很多有抱負(fù)和有條理的人通過精心規(guī)劃每個(gè)小時(shí)來把效率提到最高。不幸的是，事情并不總按你的計(jì)劃來。孩子生病、意外的任務(wù)會(huì)毀掉一整天。

Instead, you might want to try planning just four or five hours of real work each day. That way, you can be flexible later on.
其實(shí)，你可以一天就規(guī)劃四五個(gè)小時(shí)的工作，這樣稍后你的時(shí)間就很靈活。

英文來源：商業(yè)內(nèi)幕網(wǎng)
翻譯&編審：yaning