Recharge your energy

导读：Recharge your energy '给你的能量充电'，是杂志《Health & Fitness》 上刊登的一篇文章，介绍了8个让人更有活力的方法，一起来看看：

1. Save your battery 节省能量

2. Create a morning ritual 建立早晨清单

3. Scrap your to-do list 划去todo清单

4. Reduce your TV time 减少屏幕时间

5. Shift your focus 转移焦点

6. Love your liver 爱惜肝脏

7. Stop and start  停止和开始

8. Live your purpose 活在目标里

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It powers your brain, fuels your workouts and helps you live life to the full. Energy is a precious health currency that you need to nourish, says health guru Dr Libby Weaver. But how much time do you spend nurturing it? Everyday, we make 'Energy' withdrawals and deposits, she explains. 'And when we use more than we put in, we live in the red.' In her new book Exhausted to Energised, the doctor reveals the biochemical and emotional factors that could be making you tired - and helps you reclaim your energy. Try these steps…

Save your battery 

节省你的电池

Ever noticed how fast your phone loses juice when you’ve got too many apps open. It’s the same with your brain. Unfinished tasks, unanswered emails, unreturned phone calls, looming project deadlines all zap your energy, says Dr. Libby. And the more of these 'open tabs' you have playing on your mind, the bigger the drain on your brain power and energy. 'You walk around with so many tabs open - like websites sitting open on your computer screen - that you never feel youve got it all handled or that you can rest,' she explains. 'Plus, you can subconsciously tell yourself you’re a failure or lazy for not getting more done. This self-talk further zaps your energy.'

Re-energise: Start closing tabs. First, identify and capture in writing everything that 'open' in your mind. Organise these task into clusters according to urgency, then schedule times to resolve them. 

(( 对照了一下自己，我在想，我可以把什么减去呢？孩子教育不能减，甚至要加强，赚钱要, 生活家务事－买菜做饭洗衣清洁地板－都需要花时间，求生存谋发展，个人要成长，得学习软硬技能。网络课程，孩子的英文课，奥数课，体育兴趣班要关注；亚马逊网店，旅游, 喜欢看的微博微信，朋友家人要联系......生活是个万花筒。

想来想去，可以做以下精简：

一. 简洁高效的生活框架，尽量用自动电器（例如：电饭煲，电汤煲），出门自带杯子不走绕路。集中购物，网络购物，减少购物时间。

二. 手机公众号的博文，关注范围要缩小。固定时间，一周看一次或利用碎片时间，这些内容对眼下的生活影响没不是立竿见影，不着急，早起不是用来看公众号的。

三. 定期清理电脑手机空间，整理照片。

四，清理家庭杂物，减少不必要的冗余物品，让生活主线自然浮现。旧书旧衣服及时送人，不能送也不怎么用的扔掉。

五. 放下考试心态，用带着目的的方式去看去听，把英文当做一门生活工具多用起来，比如阅读本文。

六. 一段时间只处理一个大项目，谨慎选择，保证时间。七. 做一件事情时专心高效。八. 练习冥想 ))

Create a morning ritual 

建立早晨清单

Does your day start with a mad scramble to catch your train/get the kids to school/do a workout/grab breakfast? It is no wonder so many of us are reaching for the coffee by the time we get to work. 'Create a morning ritual that sets up your day', says Dr. Libby. When researching her book, she asked some of the world's top leaders and business people for their energy secrets, and the thing that came up consistently was having great rituals. 'Almost every person had a non-negotiable morning ritual that set them up for the day, physically and /or spiritually,' says Dr. Libby. 'Often, this ritual involved spending time alone and included meditation or prayer, reading, writing, restorative movement or vigorous movement.'

Don't think you've got time? Think again - plugging into your natural, inner intelligence means you get more done. 'When you set up your day, your mind is sharp, you hold your body more strongly, and you’re more effective in your work day.' says Dr. Libby. 'You cope better with whatever comes your way, have better energy, and those around you get the best version of you, too.'

Re-energise:  Create time in your morning for your favourite ritual - whether it's an early morning run, a proper breakfast or some meditation. Make it work by getting up earlier or scheduling in time after the children have left for school. 

Scrap your to-do list  

划去你的todo清单，改为行程表

You depend on it to help get things done, but did you know your to-do list could be draining your energy instead? 'Research shows 40 percent of to-do lists are never completed,' says Dr. Libby. 'A to-do list that is crossed-off is a sure-fire way to make stress hormones, and this can be a fast road to fatigue.' If you feel overwhelmed during the day and wrestle with insomnia at night, it could be that your nagging list is to blame. To-do list don’t account for time, so you're likely to end the day with much of your list uncompleted and playing on your mind. 'Highly productive, busy people don't work from a to-do list - they live and work from their calendar.' says Dr. Libby. 'If it isn’t scheduled, it doesn’t get done.'

Re-energise: Schedule your day by time-blocking your tasks and meetings, with a 15-minute default duration. Instead of writing 'call Sophie' on your to-do list, put it in your calendar at a specific time. 'Try scheduling even three days out of seven,' says Dr. Libby.

Reduce your TV time 

缩减你的电视时间

It feels so soothing, but collapsing in front of the TV drain your energy rather than restoring it. In scientific studies, not only do people often report feeling tired after watching screen for an extended period, they have lower levels of alertness, less energy, worse mood and difficulty concentrating, says Dr. Libby. In contrast, people rarely indicate similar difficulties after reading, when playing sports or engaging in hobbies; instead they report subsequent improvements in mood. 'Research has also found that those who watch three hours or more of TV are more likely to be anxious and less likely to be happy,' says Dr. Libby.

Re-energise: Do you watch TV because you’re feeling lonely or bored or have forgotten your other favourite ways of relaxing? Read a book, call a friend, go for a walk or plan a trip away instead. 

Shift your focus 

转移焦点

Have you heard the saying 'what you focus on is what you feel'? Well, improving your energy levels could be as simple as shifting your focus, 'if you always focus on what’s wrong with your life and everything you wish you could change or have more of, it's exhausting and doesn't offer you the fuel to make the changes you wish for.' says Dr. Libby. The minute you shift your focus on what’s already present in your life, your shift your chemistry, your energy and open up to possibility. 

Re-energise: Next time you’re feeling low, try focusing on what’s good in your life, what you appreciate and what you’re grateful for - however small. 'Do this consistently and your energy will shift significantly,' says Dr. Libby. If you struggle, ask a wise friend or therapist to help. 'You have the power to change where your focus goes,' she says. 'Do it consistently and you’ll be rewarded with much-improved energy.'

Love your liver 

爱惜你的肝脏

Working constantly to detoxify your body, a well-functioning liver is key to your energy levels. The hard-working organ helps excrete substances your body no longer needs, including old hormones, body fat and pesticides. If these substances are allowed to accumulate, energy can be hampered. 'When it comes to every aspect of your health - your vitality, hormone balance, the clarity of your skin and eyes - the liver packs a powerful punch.' says Dr. Libby. 

Detoxification goes on 24/7 and your lifestyle choices determine how the liver does its job. Put it under pressure with too many 'liver-loaders', such as alcohol, caffeine, refined sugars, trans fats and synthetic substances - from medication and pesticides to chemicals in skincare or cleaning products - and it will impact on how you look and feel. Symptoms include congested skin, poor sleep, bloating and PMS.

Re-energise: 'You only have one liver, so love it,' says Dr. Libby. Try to minimise the liver-loaders. And if you’re in a vicious cycle of too much alcohol in the evenings, coffee to cope the next morning and sugar cravings mid-afternoon, adjust your mindset. 'Focus on taking care of yourself and nourishing yourself, rather than what you need to consume less of.' says Dr. Libby.

Stop and start  

停止和开始

Another strategy when you’re feeling overwhelmed is to make some 'stop, start, keep' goals, says Dr. Libby. What do you think  you could start or stop doing that could release energy?  For instance, do you need to stop going to bed so late or start delegating tasks at work? 'The results may astound you,' she says.

Re-energise: Draw up a journal with columns with the following headings: 'stop', 'keep', 'start'. Fill in each column by answering these questions. 'What am I going to stop doing? / Keep doing? / Start doing?' For instance, 'I am going to stop getting caught up in gossip as it’s always exhausting', 'I’m going to keep running home from work on a Tuesday', or 'I’m going to start going to bed pre midnight'. 

Live your purpose 

活在你的目标里

Do you know what your life’s purpose is? Or do you feel there’s something missing but you’re not sure what or how to find it? Many self-help experts believe having a purpose gives you energy but, if you don’t know what it is, it can be exhausting. So, instead of spending time trying to 'think your road in' to uncover the meaning of life., Dr Libby suggests you 'do your way in' instead. 'Take steps towards what makes a more meaningful life.' she says. 'Explore your different passions by living them, by taking action on what you care about. When you lead a passionate life, you’re living your life on purpose.'

Re-energise: Let go of the idea that there’s only one purpose for you - embrace the idea that what matters most is that you love your life and be your authentic self. 

Love and be loved.