Ywang84’s Weblog

多维社记者林洛涵报导／当你的生活太过繁忙，你首先放弃的东西是睡眠吗？如果是这样，那麽请你明白：你不仅会影响第二天的工作表现，事实上你也正在伤害自己的健康。剥夺睡眠是一种严重的医疗风险，但是意识到这一点的人并不多。大量研究已经显示，不足的睡眠和肥胖病、心脏病、高血压、与二型糖尿病之间，都有显着的关联。(chinesenewsnet.com)

多维健康频道(chinesenewsnet.com)

想要避免这些后果，只要你愿意闭上眼睛，获取充分的睡眠，情况都能得到改善。下列十件事情最容易在不知不觉中偷取你的睡眠，你应该坚决将这些坏习惯拒绝于卧室之外：(chinesenewsnet.com)

剝奪睡眠是一種嚴重的醫療風險。
(chinesenewsnet.com)

1、卧室裡的科技产品。例如电脑、黑莓机、和电视这些电子装置，最好都让它们远离卧房。因为无论这些东西打开或是关上，都会传送信号影响你的睡眠与身体，如果你希望保留卧室为一个宁静的场所，就应该除去所有的数位设备。(chinesenewsnet.com)

2、工作直到就寝时间。试想若你才刚检查完电子邮件，你有可能躺在床上立刻入睡吗？事实上你该做的就是什麽都不要想，如果有关工作的事不断在你的脑中嗡嗡作响，请先让自己平静下来，再试图上床睡觉。在工作与睡眠中间，安排一个时段作为区隔，可以把你夜间的恶梦转变为美梦。(chinesenewsnet.com)

3、过早上床就寝。晚上八点就上床睡觉，你以为这是很好的补眠办法，其实太早去睡觉反而是弄巧成拙。因为日落不久就躺在床上，会导致昼夜的生理规律变得紊乱，也会影响身体自然的睡醒週期。为了与生理的节奏同步，专家建议，你应该等到感觉睏意的时候在上床睡觉，每天则保持相同的时段起床，能帮助你的身体设置规律的节奏。(chinesenewsnet.com)

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国际： 美宣布政府建筑悬挂国旗不得为“中…
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体育： 威纳斯三分炮奠胜基 中信10:…
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论坛： 太大胆了！两女子竟然在地铁内..
4、睡前饮酒。如果你有入睡的困难，喝酒绝对不是能帮助你的补救办法。酒精或许让你感觉容易入睡，但它的作用不会持续整夜。相反的，喝酒后立刻睡觉会带给你无比悽惨的早晨，因为你将有大约四小时的浅眠，醒来之后就难以再睡，感觉相当糟糕。你想要拥有良好的睡眠品质，酒精就不该是你上床前的一道仪式。(chinesenewsnet.com)

5、过度亢奋的头脑。当你试图入睡的时候，你的思绪不断萦绕在某个棘手的工作上，或你与同事争执的意见上，原因在于在醒与睡的边缘，人们无法重新思考，也难以掌握自己的想法，因此一些白天的念头就跟着进入睡眠，即使你以为你还是醒着。(chinesenewsnet.com)

当你遭遇烦恼时，不如起身去到屋子的其他地方，但仍就保持室内昏暗。你心中急切执着的想法就会立即停止，此时你再回去床上睡觉。这种策略叫做刺激控制，能防止你将烦恼与床铺联繫在一起。另一个方法是在睡前稍早先解决心中的问题，不妨写下你的烦恼与可能的解答，几小时后就能安稳入睡。(chinesenewsnet.com)

6、观看时钟。一直看着时钟，想着过了多久却还没能睡着，这并不能帮你更快的入睡，反而会让你更加担心忧虑。专家建议，此时不妨起身做些帮助镇定的活动，譬如填写数字游戏或读几页书，再带着睡意回到床上。(chinesenewsnet.com)

7、睡得太多。如果你睡眠时间超过你获得最佳睡眠的需要，你的睡眠将会变得很浅很不安稳。如果你多睡好几小时，到了早上你将再次进入另一个深眠中，这将弄乱你的生理节奏，并且在醒来的时候感到分外难受。如果这是您的问题，请立刻调整正常的睡眠作息。(chinesenewsnet.com)

8、漆黑的早晨。你早晨的习惯可能也对睡眠有着重大的影响。你需要告诉你的身体，什麽时候该准备迎接美好的一天，最佳的方法就是让身体暴露在一些明亮的光线中。睡眠专家推荐，早上应该让阳光进入房间，它将告诉你的身体时间到了，也能帮你减少睡意。(chinesenewsnet.com)

9、週末补眠。假如你比平日更晚起床，生理时钟将会有所反应。你在週末睡得越久，你週一要付出的代价也就更大。宁可在相同的时间起床，假如你真正欠缺睡眠，到了下午可以让自己奢侈地打个瞌睡，或是早一点点上床睡觉。

why.jpg
“He who trims himself to suit everyone will soon whittle himself away.” ~ Raymond Hull
‘Be yourself!’ This is a common piece of advice, often given before an interview or a date or some other occasion when we need to impress. Sounds like a strange piece of advice, though. How could you not be yourself?
Strange at is seems, we have been conditioned all our lives to behave according to other people’s expectations, to dance to their tune, to let them pull our stings. The truth is that most of us – unless we have really thought about it and made an effort to change – are puppets, controlled by the world around us. We crave approval. We need to fit in. In many ways, this is just a characteristic of being human – we are social animals and need to fit into the group to survive. But this natural and healthy tendency has taken over our lives to such an extent that we are often paralyzed by a fear of the outside world and obsessed by how others see us.
But what would things look life if you could really ‘be yourself’?
Don’t give away your power
“The King is angry. See, he gnaws his lip.” ~ Shakespeare, Richard III
It is impossible to really be yourself when you are worried about how other people perceive you. We all care (at least a little bit) what other people think – we have been raised to believe that the approval of others is important. And in some ways it is – other people do have power over us. But the truth is that it doesn’t matter as much as you think; usually it doesn’t matter at all. Sometimes you’ll be flavor of the month; other times you might be public enemy number one. But you cannot control what other people think of you, so why even try?
Let them think what they will. To give the opinions and thoughts of others so much importance is to make your own life a misery. When you stop giving your power away to other people like this, your life will be so much lighter and easier. To genuinely not care what others think is an amazing and enlightening experience. Try it.
Live with integrity
“The great majority of us are required to live a life of constant duplicity. Your health is bound to be affected if, day after day, you say the opposite of what you feel, if you grovel before what you dislike, and rejoice at what brings you nothing but misfortune.” ~ Boris Pasternak
Living with integrity means being an open, honest person. It means saying what you think – not in an arrogant, conceited way, which is usually a sign of an inferiority complex – but because you shouldn’t hide what you believe. If you are not true to yourself – if you are dishonest, if you hide part of yourself, either as a defense mechanism or to get a promotion or make money, you will create what I have heard called an ‘inner darkness,’ and this will haunt you.
In The 7 Habits of Highly Effective People, one of the most widely read and influential self-improvement books of all time, Steven Covey writes that truly successful people operate from a principle-centered paradigm, steering their lives by means of a clear compass of integrity. You might be able to succeed in some senses by being dishonest and duplicitous, but in the end you will be unable to face yourself, and if you cannot look in the mirror with a clear conscience, how can you be yourself?
Don’t take yourself so seriously
“When you can laugh at yourself, you are free.” ~ Ted Loder
Will the world stop turning if you screw up? Believe it or not, the world got along fine without you for millions of years, and will do so long after you’re gone. So keep things in perspective. Will any of this matter in a year, ten year, 100 years? In many ways, the world is a ridiculous place, full of crazy things that make no sense at all. You can’t make sense of it all however hard you try. It is what it is, and so are you, with all your contradictions and faults and failings. Remember the old saying: ‘laugh and the world laughs with you.’ So relax, lighten up; don’t get things out of proportion.
Don’t worry: accept things as they are
“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” ~ Buddha
We have a tendency to think we are in control. But the truth is that there are surprisingly few things we can influence directly. I read somewhere recently that life is no about avoiding the storm but about learning to dance in the rain, and I think this is a wonderful truth. We spend so much time trying to change our world, but in reality we can only change ourselves. If the rain is coming, it will come; if the sun is setting, it will set. Accept these many, many things which are outside our control and, whatever comes along, learn not only to live with it, but to embrace it, to love it – to live any other way is madness.
Do what you love
“The future belongs to those who believe in the beauty of their dreams.” ~ Eleanor Roosevelt
Finally, and perhaps most importantly, don’t let other people tell you what to do and how to live. In the end, you are responsible for your experience of life, and if you don’t follow your dreams, you only have yourself to blame. ‘You’re a long time dead’ as the saying goes, so don’t waste time with worry or regret . Don’t be a puppet – don’t let the world around you pull your strings. You cannot control it, so don’t let it control you either. If you are true to yourself and live with integrity, honesty and without fear, then you will, perhaps, begin to see the answer to that most perplexing of questions: “Who am I?”

Your non-stop talking makes you seem like a jerk. I’ve never met you before, so if you are perfect at listening in a conversation, I apologize. That message wasn’t intended for you. But a lot of people do have a problem with listening. They fill conversations with the sound of their voice. I know, because I’m one of them. The listening habit has been something I’ve been trying to build with myself. There are plenty of selfish (and non-selfish) reasons why becoming a better listener is useful. I’m sure you don’t want to miss out, just because neither of us run out of things to say.
Some Selfish Reasons to Listen More
It’s easy to think of the selfless reasons to listen. People want you to listen to them. By listening, you can help someone with a problem, or help them come up with new ideas. But listening also has selfish benefits that make it worth the investment.
The biggest selfish benefit is that you learn more with your mouth closed. You’ll learn more about other people, and often, about yourself, if you stop talking. Those ideas are useful if you want to improve yourself. Going without feedback is improving in a vacuum, it’s almost impossible to do.
Listening also helps you think. When you’re truly listening, not just waiting for your turn to speak, you can chew over your ideas more. You can mull on points of the conversation longer. In the end, you’ll appear a lot wiser if you explain a fully-digested point of view, than if you just blurt out the first response that comes to mind.
Building the listening habit also makes better friends than trying to be an impressive conversationalist. People like the guy who listens more than the guy with the best jokes or funniest anecdotes. Be interested, rather than interesting.
How to Build the Listening Habit
The amount you talk is a function of your conversation style. Some people won’t have trouble holding back comments and can easily listen in a conversation. If you’re like me, you’re instinct is to treat conversations like a battleground, loading ammunition and firing ideas to match the wits of whoever you’re competing against. Unfortunately, unless you meet up with a person of the same style, the other person may have to surrender to your barrage of comments.
Building the listening habit doesn’t come easily to everyone. But, even if you never run out of things to say, you can improve. I’ve used a few strategies to become a better listener that you may find useful.
Bait Them
If the person you’re talking with doesn’t feel too chatty, bait them with a comment. Throw something at them which will make it easy for them to talk. The most common route for this is to ask them questions about themselves. “Me” tends to be the most popular subject, so getting a person to talk about themselves is an easy target for conversations.
Going the “me” route isn’t always the best strategy. If the conversation steers away from things you both have in common, you may have a hard time listening. It’s hard to have a twenty minute conversation with a sailing enthusiast if you’ve never been on a boat before.
In those cases, I suggest picking conversation points which are easy to relate to. This will be different in each person, but sports, travel or work can all be common threads.
Master the Short Anecdote
I remember being taught that listening was making comments like, “I see,” and “Uh-huh,” while nodding my head. This is one of the worst ways to carry on a conversation. Listening shouldn’t force the other person to do a monologue.
A better strategy to listen is to master the short anecdote. This is a 2-3 sentence comment on something that the other person has said. If they are telling a long explanation of their work as an accountant, you could comment on someone you know that does accounting or something you know about accounting.
Short anecdotes are better than blanket signs of listening (“I see…”) for a few reasons:
1. They break up the conversation. You give the person long enough to think of new ideas, without hijacking the conversation thread.
2. They show you are genuinely listening. You can make blanket statements without actually hearing anything. Short anecdotes show you are actively listening to the other person.
3. They give the other person a chance to conclude or switch topics. Instead of letting a conversation die off, small comments offer the opportunity for that person to switch topics without an awkward pause.
Watch the Conversation Balance
If you’re having a longer conversation, pay attention to how long you talk. If you notice you’re starting to dominate the conversation, step back and bait the other person. This way you can sit back and listen.
All of these tactics might seem a bit too detailed for regular conversations. Shouldn’t you just be natural, and not worry about the exact percentages of who says what? In that, I’d have to agree with you. Conversations should be natural, so worrying about the details of who is talking or explicitly trying to bait someone is stupid.
However, listening is important. You might not even realize that you’re ignoring the other person or dominating the conversation. Listening helps you learn, think and make connections. People who accidentally trample the conversation may be missing out on opportunities they would have, if they just learned to listen.

http://www.pickthebrain.com/blog/listen-this-habit-will-dramatically-improve-your-conversations/

How much sleep do we really need? Of course it’s very personal, but “seven to eight hours should be enough᾿is what we keep hearing from most sources. But is it possible to shorten this time, without hurting your health?ndeed, sufficient sleep time is important for your body to function well during the day. Sleep helps your body to recover from illness, minimizes the effect of stress, increases ability to concentrate, and improves memory and coordination. You don’t want to put these abilities at risk, do you?
Th
he good news is that it is possible to shorten sleep time by up to 1 hour without the risk of sleep deprivation if you understand and follow these two simple rules.ow to Sleep Less
Ru
ule 1. It’s not just the quantity of sleep that counts, but also the quality.ryone has woken up after 10 hours sleep and felt fatigue, as well as getting up after 6 hours of sleep feeling completely refreshed and rested. There are many factors that may influence how long you need to sleep to feel rested, but the rule is simple. The higher is the quality of your sleep, the smaller amount of sleep time you need. This is the first recipe in shortening your sleep time. It seems to be logical, but how you can improve the quality of your sleep? There are a number of ways to do it but the most practical are:
&n
* Do not eat before going to bed (at least 2 hours before sleep time).nbsp;   * Sleep in dark, quiet room.
&n
* Try using a sleep optimization program. These work wonders for some people.nbsp;   * Sleep with fresh air (open windows or get air refresher).
&n
* Exercise during the day. If you don’t exercise, go for a 15 minutes walk before the sleep time.sp;   * Do not watch TV in the bed before going to sleep. Read a book, take a bath, do something relaxing.
&n
* Don’t drink coffee or other stimulants within 6 hours of bed time.sp;   * Don’t take long naps (more than 30 mins) during the day.
Foll
ollow these simple tips and within one or two weeks you will notice how your sleep starts improving.e 2. Any habit can be changed, slowly
Ther
here is an old African proverb. “How do you eat an elephant? One bite at a time.᾿The same is true for changing your sleep habits. When do you go to sleep, how long you sleep, where you sleep Ἷit’s all part of the sleeping pattern that your body is accustomed to. Like any habit, it can be changed by taking small but regular steps.ing up 5 minutes earlier every 2-3 days. In one week, you’ll be waking up 15 minutes earlier. In one month, you’ll be waking up 1 hour earlier! To make it even easier, you can take slower steps and extend your experiment for 2 or 3 months by shifting your sleep time by 5 minutes a week. To succeed in this experiment, you should try and go to bed at about the same time every day. It requires discipline, but result is well worth it.
As you start s
you start sleeping less and less, it’s crucial to remember and follow the first rule about quality sleep. This is your only way to compensate for less sleep.what you can do with all the free time you can get from waking up earlier. If you can manage to get one extra hour per day you’ll end up with 365 hours per year Ἷthat’s equal to 9 work-weeks of productive time! By utilizing this time you could learn a new language, read dozens of books (or even write some!) and start exercising regularly. Morning time is also the most productive time. No wonder the early rising habit is so common among successful people. Become one of them!

In our rush-aholic world slowing down seems subversive. In the workplace we have to be “seen᾿to be working. Even though doing a task more slowly can often produce a result faster, many of us get caught up in unnecessary meetings and tasks. You may be suffering from too much speed. After all, you are reading this. We humans are not always-on, efficient machines that can run seven days a week, twenty-four hours a day. Burning the candle at both ends results in, well, burnout.

umanumans need rests, relaxation, and recreation. We need time to think about things, to clear the mind, and to have fun. But to a person overburdened with claims on her time, fun seems only a distant remembered state of mind.>SloSlowing down is a way to incubate, conserve, and harvest our energy, not about relief from boredom by just watching more TV or going shopping. You may have to confront boredom at first. Sometimes things have to get worse before they get better.>DonDon’t slow down quicklyf you’re a rush-aholic and want to slow down, your first impulse may be to try too hard and expect instant results. Making a change takes time and isn’t always easy. Expect a period of some discomfort. Many people who retire from an active life feel themselves at a loss. Hyperactivity is often a defense against boredom, and the fear of slowing down is really a fear of confronting yourself.rkliorkaholism may be the only socially condoned disease. Numerous books have been written about workaholism in America. In Japan there is an expression for death by overwork: Karoshi (Kah-roe-she).we let it, work can take over our lives. Work is of course necessary, but the problem is taking it too far. You decide what excess is for you. Having drive is a self-actualizing positive attribute, but being driven, being compelled to work long-hours, is soul destroying.se

osef Pieosef Pieper’s seminal book, Leisure: The basis of culture written in the 1940’s warns us against what he calls the “Total World of Work.᾿We need leisure to rest, create, relate, and think. Our culture drifts toward destruction when we worship mindless know-how.hat we have so much material wealth in America, but so many of us are dissatisfied and unable to enjoy. When everything is about work we are far less likely to do a good job. And of course, all work and no play, makes Jill a dull girl.g wn howing down has the reward of honoring the unique you, and being present for yourself and others. And what’s more, you just may discover the joy in enjoyment. You don’t need to do it alone, that’s why getting a slow coach can help through your transition to a more balanced life.e to work long hours (maybe you are self employed) then you are in control. But if you work long hours out of fear that if you don’t you’ll be demoted or fired, then that’s a recipe for burnout.,
owing down, even
owing down, even aowing down, even a small amount, can help you be less demanding, less impulsive, and more patient with yourself and others. If slowing down makes you more considerate of other people, you’ll be even more likable than you are now.rimentmer time. It’s your life. You can think of time as an investment. So take just a few minutes to imagine now. experiment. If you took tomorrow off and spent it by yourself, what would your day be like? How would you feel? For this experiment you’ll do nothing of practical value. You won’t use it to get things done.y a
e above is only a thou
e above is only a thoue above is only a thought experiment. Just thinking about your day, what will the early morning be like? Where will you be at mid-day? Can you describe the place you imagine yourself to be? How do you anticipate your feeling at being alone?bout how you would spend half a day. Remember, this is not time to achieve a goal. You can spend your half-day with other people doing anything you like. How would you feel during this time, and how would you feel afterward?f the hourererimen the thow hourereriment above took only a few minutes, could you actually take an hour to slow down? What would it be like to spend an hour completely free from any pressing matter?y of management consultants (a highly-scheduled group) if they schedule unstructured time. None did. But what would it be like for you to take a slow hour?a lu
e idea behind a lunch
e idea behind a lunch e idea behind a lunch hour was that it gave one time for rest, sustenance, and renewal. But this practice has disappeared from many workplaces. Your slow hour could be as easy as assigning importance to this precious time. Make sure you keep a date with yourself. How would you use your slow hour? Would you be tempted to fill it up with striking things off your to-do list, or would you be able to slow down? Do you have to try it and find out? Would you feel guilty about taking care of yourself?haste, less speed, or haste makes waste are a well-known sayings. When under pressure, the ability to act slowly and deliberately is a benefit. The wise carpenter measures twice and cuts once. Taking time to read the map instead of blindly heading off in what you guess might be the right direction makes sense.sideinking and considering before acting takes a level of impulse control that’s missing when we become overly stressed. Rudyard Kipling’s poem, If, is about keeping your head when all those about you are losing theirs. Maintaining a sense of calm when others are stressed and panicking is not easy. Slow is not about being lazy.y of us have heard our mothers tell us not to gobble our food? Children eat like animals until they are civilized. We eat and run. The slow food movement started in Italy as a backlash against fast food, but that is another subject. Current wisdom has it that eating slowly can help you lose weight. Taking your time to chew your food releases the nutrients. It’s easy to overeat, but slowing down can help.k ab
America, we talk about
America, we talk about America, we talk about being full up after a meal. Food is seen as fuel. You are more likely to eat quickly if you eat alone. You are more likely to eat quickly if you are working at the same time. When we gulp down food our stomachs don’t have a chance to digest it properly, nor signal to our brains that we are satiated. courses or eating smaller portions and waiting, eating with others, and taking time to digest what you eat is a good way to practice slowing down.>If yose slow toIf yo>you῅xercise slow to lift weights at the gym, you’ll know that doing it very slowly is far more demanding than doing it quickly. The idea of weight lifting is to build muscle. However, it’s common to see people rush through their routines counting repetitions, as if more is better. If they went more slowly, and used less weight they would get the result they are after more quickly. Ken Hutchins, founder of SuperSlow, invented a fat burning weight protocol that has weight trainers lift weights very slowly in order to get fast results.tice of twelve slow and graceful repetitions of eighteen movements helps me develop a sense of calm. I’ve been doing this daily practice for many years and it’s easy, and promotes balance, and flexibility. If I want more of a workout, I simply slow down more.tice m
we slow down, we notice more. N w
we slow down, we notice more. N we slow down, we notice more. Noticing your breath is an easy slow exercise. That’s all, just notice how you are breathing. What could be easier?ing is a moral weaknessἿis of course all in fun. It’s impossible not to multi-task to some extent. Our bodies are alive with electro-chemical reactions. We are constantly breathing, thinking, and monitoring our internal and external environments. Yet we can choose to do fewer things in order to concentrate better.driWwe can choose to drive safely, not to answer the phone, or listen to the radio, or talk to passengers. We can choose to just drive. Slowing down can teach us to notice more of what is going on around us.n helps give our full-attention to what we are doing. Like full-attention Zen, slowing down can put us in the zone, or what Mihaly Csikszentmihalyi calls flow (Flow: The Psychology of Optimal Experience). beT
alking more slowly. Pause before respond
alking more slowly. Pause before responding to questions. Speak more slowly. Does this feel awkward? Why?rgy, attention and time are limited. By slowing down we can use these better to our advantage. Slowing down is counter-intuitive. It’s not easy to go against the grain no matter how much sense it makes. But you don’t have to do it alone. If you want the benefits of slow and aren’t sure how you can give up your speed addiction a slow coach can help.

http://zenhabits.net/2007/12/how-to-slow-down-now-please-read-slowly/

由于相信时间就是金钱，觉得时间不够用使得我们心理压力很大，结果大脑中使我们能够冷静、理性地安排时间的部分被关闭了，我们变得焦躁不安、忙乱不堪。我们很容易出错，于是又要花更多的时间去更正。谁没有过把自己关在门外或者因为匆忙而搞丢了钱包？时间不够用的担忧成真了:我们不是因为时间不够而有压力，而是因为有压力而导致时间不够。
◎小贝
　　我们的曾祖父辈在工厂里上一个班就是14个小时，现在我们有洗衣机帮我们洗衣服，我们的时间应该很充裕。可为什么我们仍是钟表和日历的奴隶呢？
　　吊诡的是，我们的财富正是问题的一部分。虽然社会更繁荣、更悠闲了，但越是有钱人就越感到有压力，有钱并没让他们活得更轻松。《自由支配的时间》一书是这样解释的:比如一位银行家选择不去上班，那每休息1小时他要放弃他本可以挣到的200英镑，考虑到这种机会成本，他去看电影显得是一种十分奢侈的爱好。另一方面，他的清洁工如果决定回家去看电视，只会损失10英镑。如此说来，银行家选择去工作才是理性的。但其实跟他的清洁工相比他已经很有钱了，再多挣200英镑对他的生活来说没多大的区别。换言之，我们更努力地工作赚钱，只是因为我们贪婪、短视，没意识到我们的保险柜已经满了。
　　德国人斯蒂芬·克莱因在《时间使用者指南》一书中说，研究显示，有钱人即使不更努力地去工作，也会感到时间压力更大。有钱的家庭主妇有清洁工和园艺工人可以调遣，但仍觉得忙不过来，这是因为他们要考虑更多的事情。不像银行家的妻子，清洁女工不会去操心在哪里建游泳池、游艇是否整洁、今年去哪儿滑雪。对那些钱不成问题的人来说，唯一的限制就是时间。
　　克莱因说，“时间就是金钱”的观念非常有害，不但没能使我们节约时间，反而使我们浪费了时间和金钱。
　　1784年，富兰克林写了一篇《论节省白天的时间》的文章，建议立法强迫巴黎人在夏天提前一个小时起床。他说，更充分地利用白天的时间，能节省9600万法郎买蜡烛的钱。现在很多西方国家都实行夏令时。
　　富兰克林更有影响的说法是“时间就是金钱”。他这样说，只是提醒人们不要无所事事地坐上半天，但是如果他看到人们按照字面意思把这个比喻当真的话，他会感到沮丧的。现代人努力地让每一分钟都物尽其用，说到时间的时候人们甚至使用银行的术语——拥有它、积攒它、投入它和浪费它，但是像花钱一样花时间注定要失败，因为我们经历的时间跟钟表上读取的时间关系不大。大脑有它自己的时间，是这种内在的时间，而不是钟表的时间指导着我们的活动。在一个小时的时间里，我们能够做很多事，也有可能一事无成。
　　内在的时间跟活动有关。当我们什么也不做，我们周围什么事都没发生的时候，我们就无法计算时间。1962年，法国地质学家席佛瑞把自己关在一个黑暗的洞里，他发现自己失去了时间感，结果他以为自己在洞里待了45天，但他惊奇地发现已经过去了61天。大脑通过监视身体的运动来计算时间，因此内在的时间有可能很快，也有可能很慢，这取决于我们的身体如何移动——打太极拳的人都知道这一点。
　　大脑扭曲时间的倾向使得我们经常觉得时间不够用，1/3的美国人总是感觉自己匆匆忙忙的。即使是最有效的时间管理技术也无力增加我们生命中的时间总长度（假定我们能活100年，一共是5200多万分钟），所以我们就尽力榨取时间。由于相信时间就是金钱，觉得时间不够用使得我们心理压力很大，结果大脑中使我们能够冷静、理性地安排时间的部分被关闭了，我们变得焦躁不安、忙乱不堪。我们很容易出错，于是又要花更多的时间去更正。谁没有过把自己关在门外或者因为匆忙而搞丢了钱包？时间不够用的担忧成真了:我们不是因为时间不够而有压力，而是因为有压力而导致时间不够。
　　研究发现，办公室工作人员无法对某一项任务持续关注3分钟以上，这意味着工作效率下降。时间就是金钱这种错误的观念反而让我们损失很多钱，它还会耗费我们的时间。在工业化国家，心脏病、抑郁症等跟压力有关的疾病比其他疾病使人们浪费更多的时间。为了充分利用时间，我们反而失去了一些时间。解决办法是把我们从富兰克林的名言中解放出来，时间不是金钱，而是如女作家欧茨所说:“我们存在于时间中，要么被它裹挟着而走，要么溺死于其中。”

http://blog.sina.com.cn/s/blog_470bf25701009e18.html

I’ve found that not getting things done is sometimes almost as important as getting things done in productivity. When people request too much of me, I have a hard time telling them no without killing the relationship. Yet if I say yes to everything, I only hinder my productivity with work overload.
Learn to say no It’s a situation I believe many of us face. People give their requests to us and we aren’t able to say no because of fear that saying no will ruin our relationships with them. Eventually that makes us feel overwhelmed. But, as Justin said above, not getting things done is sometimes just as important as getting things done. In fact, I think that it is equally important.
Not getting the wrong things done is just as important as getting the right things done. Of course, it’s up to you to classify something as the right or the wrong thing to do. But once you decide that something is wrong to do, you should not get it done and not even work on it in the first place. That ensures that you have the time and energy to get the right things done and done right. Reserve your mental energy and don’t waste your resources on something that will give you nothing in the end. Of course, it doesn’t mean that you should be selfish and not help others. What I mean is you shouldn’t help others in a way that will harm yourself.
How can we decide whether or not something is right to do? Here are two questions to help you decide:
* Does it help you reach your goal in one way or another?
* Do you have the capacity (time and energy) to handle it?
If your answers to both questions are no, then most likely is it’s not worth doing. The second question is especially important if the request is unrelated to your goals (which could happen pretty often).
For requests you think you shouldn’t do, you should learn to say no without feeling guilty. Some people may try to make you feel guilty if you don’t comply with their request, but don’t fall into the trap. If you know you’re right, you should be confident with yourself. Say no, give them the reason if necessary, and don’t apologize.
Here are three reasons why it’s important to learn to say no:
1. Other people should have realistic expectations about you
One reason people give their requests to you is because they have unrealistic expectations about you. They may think that you have large capacity to handle more requests while in fact you aren’t. Your saying yes will only worsen the situation. If you say yes, people around you will continue to have wrong expectations. It’s your job to let them know that your capacity is limited.
2. You can’t please everybody
Perhaps you are afraid that you will ruin your relationships if you say no. But the fact is no matter how kind you try to be some people may still resent toward you. While it’s important that other people have realistic expectation about you, it’s equally important that you have realistic expectation about yourself. There is no way you can please everybody. Trying to do so will only drain your time and mental energy.
3. Your self worth is not determined by your performance
If you think that you are worthy because you meet people’s requests, you need to change your mindset. Your performance doesn’t determine your self worth. You are worthy because of who you are and not because of what you do. So don’t fall into the trap of trying to meet everyone’s expectation. Even if they say something negative about you, understand that your self worth is not determined by it. You can still feel good about yourself no matter what other people say.
***
Learning to say no is essential to reserve your mental energy and be productive. Do you have tips or thoughts about it? Feel free to share them in the comments.

http://www.lifeoptimizer.org/2008/06/09/learn-to-say-no-and-reserve-your-mental-energy/

、吃好每一顿饭。这是李坏的生活哲学，送给你，它对你有用。

2、不要花太多的时间找工作。需要你花时间和精力的是工作，而不是找工作。如果你无法在很短的时间里找到工作，那就停止找工作，有太多太多比找工作更重要的事情，等着你去做。

3、无论什么时候，少说话比多说话更能够让你有个好结果。千万别相信那些小报记者说要什么开朗大方，只有记者才需要开朗大方。

4、这个世界永远只有两种人，一种是好人，一种是坏人。虽然我说得很极端，但这对你会有用，记下来吧。

5、女生一定要清楚，靠外表找工作和靠外表找老公都一样，都不会有好结果；男生一定要清楚，靠关系找工作和靠关系找老婆都一样，都不会有好结果。

6、找工作不要写太长的简历，除非你写的是小说，没有人喜欢看简历，只有人喜欢看小说。

7、永远不要太在意别人说的话，哪怕是谈判桌上的话；但你一定得注意自己说什么，哪怕是在酒桌上说话。

8、不要有目标。那些所谓的成功人士都是骗人的，他们从来就没有什么目标，成功从来都不是有目标才成功的。

9、站错队或者站对了队比什么都重要，站错队和站对队对于你来说永远都是50%：50%，这是一场赌博，谁也保证不了你输赢。

10、永远要记住，最重要的不是钱，也不是名，最重要的是你的状态，如果你对自己的状态满意，你就是成功的。

11、看自己的发展或者成长要以3年为一个阶段，3年后你回头，如果你发现自己的状态还是一样的，你的问题就严重了。

12、一个人的价值构成主要因素不是钱，不是名，不是权，不是才能，不是外表，最重要的因素是境界，什么样的境界就有什么价值的人。

13、温和是一种境界。人最高的境界是温和，不是威严。

14、优秀的男人总是已婚，优秀的女人总是未婚。如果一个男人30岁还没有结婚却被人称为优秀，那是放屁；如果一个女人25岁就结婚了却被人称为优秀，那也是放屁。

15、世界需要你锦上添花，而不是雪中送炭。

16、你永远要记得，要做有价值的事情，只有有价值的事情，才是长久的。

17、如果你选择创业，你一定要清楚，依靠资源创业是很危险的。

18、并不是所有人都活在同一个世界里。不是同一个世界的人，可以成为朋友，但绝对不能成为男女朋友。

19、会有很多人给你这样那样的人生建议，你一定不要相信那些给你提供人生建议的人，其实他们的人生一塌糊涂，包括《犯贱报》李坏。

20、生命是一个过程，它不是急行军，你不要着急地往前赶，慢慢欣赏沿途的风景吧。

1. Destroy private records and statements. Tear up — or, if you prefer, shred — credit card statements, solicitations and other documents that contain private financial information. I prefer a cross-cut shredder (www.fellowes.com) that can shred credit cards and computer CD’s. Fellowes Powershred SB-85C fits the bill for an office willing to pay $399. Smaller personal ones for $39 are available, that can handle credit cards and a few sheets of paper at a time.

2. Secure your mail. Empty your mailbox quickly, lock it or get a P.O. box so criminals don’t have a chance to snatch credit card pitches. Never mail outgoing bill payments and checks from home. They can be stolen from your mailbox and the payee’s name erased with solvents. Mail them from the post office or another secure location.

3. Safeguard your Social Security number. Never carry your card with you, or any other card that may have your number, like a health insurance card. And don’t put your number on your checks. It’s the primary target for identity thieves because it gives them access to your credit report and bank accounts. (For more on protecting your Social Security number, see “Safeguard your Social Security number.”)

4. Don’t leave a paper trail. Never leave ATM, credit card or gas station receipts behind. Be careful at ATM’s and using Phone Cards. “Shoulder Surfers” can get your “Pin Number” and get access to your accounts.

5. Never let your credit card out of your sight. Worried about credit card skimming? Always keep an eye on your card or, when that’s not possible, pay with cash.

6. Know who you’re dealing with. Whenever anyone contacts you asking for private identity or financial information, make no response other than to find out who they are, what company they represent and the reason for the call. If you think the request is legitimate, contact the company yourself and confirm what you were told before revealing any of your personal data.

7. Take your name off marketers’ hit lists. In addition to the national Do-Not-Call registry (1-888-382-1222), you can also cut down on junk mail and opt out of credit card solicitations.

8. Be more defensive with personal information. Ask salespeople and others if information such as a Social Security or driver’s license number is absolutely necessary. Ask anyone who does require your Social Security number — for instance, your insurance company — what their privacy policy is and whether you can arrange for the organization not to share your information with anyone else.

9. Monitor your credit report. Obtain and thoroughly review your credit report (now available for free at Annualcreditreport.com or by calling 877-322-8228) at least once a year to look for suspicious activity. If you spot something, alert your card company or the creditor immediately. You may also want to subscribe to a credit protection service, like Experian’s CreditCheck, which alerts you any time a change takes place with your credit report.

10. Review your credit card statements carefully. Make sure you recognize the merchants, locations and purchases listed before paying the bill. If you don’t need or use department-store or bank-issued credit cards, consider closing the accounts.

11. Sign checks with a Uniball-207 (www.uniball-na.com) so that check-washers cannot remove your check information and write one (signed by you) to themselves. Check washing is a process where checks are stolen from the mail or by other means and the ink is erased using common household products. The thieves will then rewrite the check payable to themselves, in the amount of their choosing. This uni-ball gel pen uses inks that contain color pigments, which are absorbed into a check’s paper fibers. When an individual tries to “wash” the information written on the check, the ink is in effect trapped.

12. If possible, sign up for direct deposit. Checks delivered to your home address allows mailbox thieves to steal your checks and the personal information on the check stubs.

13. Make a list of all your credit card account numbers and bank account numbers (or photocopy) with customer service phone numbers, and keep it in a safe place. (Do not keep it on the hard drive of your computer if you are connected to the Internet.)

14. Do not put checks in the mail from your home mailbox. Drop them off at a U.S. Mailbox or the U.S. Post Office. Mail theft is common. It’s easy to change the name of the recipient on the check with an acid wash.

15. When you order new credit cards in the mail, or your previous ones have expired, watch the calendar to make sure that you get the card within the appropriate time. If it is not received by a certain date, call the credit card grantor immediately and find out if the card was sent. Find out if a change of address was filed if you don’t receive the card or a billing statement.

16. Cancel all credit cards that you do not use or have not used in 6 months. Thieves use these very easily – open credit is a prime target.

17. Put passwords on all your accounts and do not use your mother’s maiden name. Make up a fictitious word. The best passwords have a number, sign and letters, i.e. 15tuck!we@

18. Get a post office box or a locked mailbox, if your mail box is unsecured.

19. Ask all financial institutions, doctors’ offices, etc., what they do with your private information and make sure that they shred it and protect your information. Tell them why.

20. Empty your wallet of all extra credit cards and social security numbers, etc. Do not carry any identifiers you do not need. Don’t carry your birth certificate, social security card, or passport, unless necessary.

21. Memorize social security numbers and passwords.

22. When a person calls you at home or at work, and you do not know this person, never give out any of your personal information. If they tell you they are a credit grantor of yours call them back at the number that you know is the true number, and ask for that party to discuss personal information. Provide only information that you believe is absolutely necessary.

23. Do not put your social security number on your checks or your credit receipts. If a business requests your social security number, give them an alternate number and tell them why. They do not need that to identify you. If a government agency requests your social security number, there must be a privacy notice accompanying the request.

24. Do not put your telephone number on your checks.

25. Get credit cards and business cards with your picture on them.

26. Do not put your credit card account number on the Internet (unless it is encrypted on a secured site.) Don’t put account numbers on the outside of envelopes, or on your checks.

27. When you are asked to identify yourself at schools, employers, or any other kind of institutional identification, ask to have an alternative to your social security number. Unfortunately, your health insurance carrier often uses your social security number as your identification number. Try to change that if you can.

28. In conjunction with a credit card sale do not put your address, telephone number, or driver’s license number on the statement.

29. Monitor all your bank statements from every credit card every month. Check to see if there is anything that you do not recognize and call the credit grantor to verify that it is truly yours.

30. Order your credit report at least twice a year (I have enclosed the addresses for you on the sample letter.) Review it carefully. If you see anything that appears fraudulent, immediately put a fraud alert on your reports by calling the numbers below.

31. Immediately correct all mistakes on your credit reports in writing. Send those letters Return Receipt Requested, and identify the problems item by item with a copy of the credit report back to the credit reporting agency. You should hear from them within 30 days.

32. Take your name off all promotional lists. Call the three credit reporting agency numbers to opt out of pre-approved offers.