The ability to have a productive day in which you feel motivated and completely refreshed is something not many of us have. We need alarm clocks just to get us up, are barely able to pull ourselves out of bed, and our bodies feel drained and lethargic through most of the day.

并不是每个人都有能力将日子变得动力十足、多产而高效。往往只有清晨的闹钟才能勉强把我们唤醒，然后挣扎着爬出被窝，开始了疲惫而昏昏欲睡的一天。

It’s for these reasons that I have put together 5 Simple and Effective Techniques that require just a few basic changes to your morning—mostly physical changes that will guarantee not only an energized body, but a motivated mind that’s ready for action. You may have already known some of the stuff mentioned in the article, but what’s the point of knowing without doing? Take a shot at using all of these steps and you should definitely see a change in the way you feel every day.

正因为如此，我整理了5条简易又高效的小技巧，来帮助你改变昏昏欲睡的早晨。其中大多数都是运动技巧，这样既能保证你的身体能量满满，同时也能唤醒你的大脑。也许下列例子对你来讲并不算新奇，不过，假如只是知道这些知识，却从来不利用的话，又有什么用呢？不如来亲自试试，相信你很快就能看到效果。

Squats are known for being fairly easy with just a bit of challenge to them, but aside from the physical benefits to your outer body, squats get you worked up and essentially increase your heart rate with a corresponding increased blood flow. This means you’ll have a juiced-up body in a short space of time. I’ve practiced this when studying for exams in the past and it worked wonders to keep me awake.

众所周知，下蹲是非常简单的动作，几乎没有挑战。除了对身体有锻炼作用，下蹲还能助你清醒、提高心率和血流速度。也就是说，很快你的身体就将彻底活动起来。我以前熬夜备考的时候就常用这招，事实证明它超级有用哟。

A great way to start the day and feel refreshed is by having a shower. The problem that sometimes arises when we take them is that these showers can over-relax your body. I’ve had that problem quite a lot: I’d be quite excited to get on with some piece of work, after I have a hot shower, all I can think of is relaxing and taking things easy. A great way to combat the side effects of a relaxing shower is to make it quick, and end the shower off with a sudden burst of cold water. The shock to your skin will certainly wake you up if your shower relaxed you a bit too much.

洗澡无疑是开始美好一天的好方法。问题在于有时候洗澡会让你的身体过于放松。这样的问题非常常见。有时候，我本来对手头的工作充满激情，但洗了一个热水澡后，我只想松垮垮地呆着，放慢做事的节奏。想要避免这个副作用，那就得来个很快的洗个澡让自己放松，结束的时候可以给自己浇点冷水，皮肤受到的温度刺激会迅速让你清醒，从而赶走慵懒。

My friends have a habit of rushing through their breakfasts, which and usually just consists of coffee and a muffin. Sorry folks, but that does not count as a good breakfast. You need a proper combination of fiber, protein, and preferably some dairy , but that doesn’t mean it has to be huge enough to feed a king. Try to eliminate coffee because once the sugar and caffeine spike goes south, you’ll be down before you know it. Try oats, fruits, cereals or even whole wheat toast with a great smoothie, which will combine to get you energy levels up and keep them that way.

我有些朋友早饭总不好好吃，只用一杯咖啡和一个马芬饼就打发了。同志们，这样可不是真正意义上的“丰盛早饭”哟。一顿好的早餐，要由适量的粗纤维、蛋白质及奶制品组成，不过也没必要真吃得跟国王一样丰盛。最好不喝咖啡，因为一旦糖类和咖啡因的作用一过，你立马就蔫儿了。试试用燕麦片、水果、谷物、全麦土司搭配一杯奶昔，这样的组合能让你能量满满，并持续很久。

Music is known as food for the soul, but it can also be a great motivator if you listen to the right choice of songs. Pick a few songs that get you worked up, inspire you, and have a good beat to them that you can groove to. Engaging your body with music is known to evoke certain feelings and emotions, so with the right choice of music and even a few dance moves, you’ll be feeling ready to get on with your day and achieve the best you can.

音乐是灵魂的能量来源，同样也能使你动力十足——假如选对了歌的话。挑几首自己喜欢又能激励你、节奏感强劲的曲子，然后跟着扭一扭。“闻歌起舞”能激发出相应的情感，所以选对了歌的话，只要稍微扭一扭，你就能感觉到“啊哈，美好的一天开始了！”，并信心满满地开始高效的一天。

There are so many things you could do physically to have a productive day, but if you’re not happy, it’s going to be one hell of a roller coaster ride focusing on work and progressing toward your dreams. We respond to things according to our emotional state, so this final in the article is the most important one of all: try to avoid fretting the small stuff—things you can’t change—and aim at solving what you can, while being happy with yourself. Appreciate small milestones because the little things you accomplish encourage you to strive for more.

想要开始高效多产的一天，有很多通过身体运动就能实现的方法。但假如你心里依然不爽，那么，在工作中、在追求梦想的过程中，你依旧会情绪波动很大，自我感觉糟糕。我们对外界事物的反应，往往是由自己的心情决定的。因此，这条是最重要的一条：试着去忽略所有琐碎烦人的事物——那些你无力改变的事物，而将精力放在自己能够解决的事情上面，并同时开开心心地去面对。每次取得的一小点进步，都是值得欣喜的，因为每天的小进步，都将激励你一步步迈向更大的成功。