成功人士早餐前要做的14件事

 　　Many people think that squeezing in breakfast before work is a feat¹ in itself. However, research from the World Economic Forum² states that successful people make the most of their mornings.

　　很多人觉得上班前能挤出时间吃早餐就已经很了不起了。然而，世界经济论坛的一项调查显示成功人士都充分利用了早晨的时间。

　　They have released a list of 14 things that successful people do in the mornings before the first meal of the day.

　　调查人员列出了成功人士早餐前会做的14件事。

　　It includes exercising, spending quality time with the family, networking over coffee and working on a personal-passion project.

　　这些事情包括锻炼，与家人共度珍贵的时光，在喝咖啡时浏览社交网站和做自己热爱的项目。

　　The WEF states: "Those among us who have managed to find professional success and eke³ out a life actively⁴ embrace this philosophy. They must set aside their first hours of the day to invest in their top-priority activities before other people’s priorities come rushing in."

　　世界经济论坛称：“我们当中那些事业有成、生活积极的人都遵循这样的理念。他们把一天中最开头的几个小时用来做自己最重要的事情，然后才处理对其他人重要的事情。”

　　成功人士早餐前要做的14件事

　　This is backed up by science - Laura Vanderkam, a time-management expert and the author of “What the Most Successful People Do Before Breakfast", cites the famous finding of Roy Baumeister, a Florida State University psychology⁵ professor, that willpower is like a muscle that becomes fatigued⁶ from overuse.

　　时间管理专家劳拉·凡德卡姆用科学支持这一理论，他在自己的著作《成功人士早餐前做什么》中引用了弗罗里达州立大学鲍迈斯特的重要发现，那就是意志力就像肌肉，会因为过度使用而疲惫。

　　Diets are easy to keep up with during the day, for example, but often fall flat in the evening when our bodies and willpower get tired.

　　例如，白天节食一整天很容易，但在晚上我们经常因为身体和意志力都疲惫而大吃大喝起来。

　　However, rest assured that you don't have to do all 14 every day before you munch⁷ your museli - just a selection.

　　但也放心，你不必在早餐前把14件事情都做了——挑几件就行。

　　The WEF says: "While they might not do all of these things every morning, each has been found to be an effective way to start the day."

　　世界经济论坛研究人员称：“虽然那些成功人士并不会在每天早上做所有这些事情，但它们当中每一件都是开启新的一天的有效方式。”

　　1. Wake up early - according to Laura Vanderkam, 90% of executives wake up before 6am on weekdays. PepsiCo CEO Indra Nooyi, for example, wakes at 4am and is in the office no later than 7am. Meanwhile, Disney CEO Bob Iger gets up at 4:30 to read, and Twitter and Square CEO Jack⁸ Dorsey is up at 5:30 to jog.

　　早起——劳拉·凡德卡姆称，90%的高管工作日都会在6点前起床。比如百事公司的CEO英德拉（Indra Nooyi）每天早上4点起床，7点前就会到办公室。迪士尼CEO鲍勃伊格尔（Bob Iger）每天4点半起床开始读书，Twitter和Square的CEO杰克·多尔塞（Jack Dorsey）每天早上5点半起床慢跑。

　　2. Drink water instead of coffee. Drinking water in the morning apparently⁹ helps you feel more alert, rehydrates your body, and kickstarts your metabolism¹⁰.

　　喝水而不是咖啡。早晨喝水会帮助你更清醒，为身体补充水分，加快新陈代谢。

　　3. Exercise - beyond the fact that exercising in the morning means they can’t later run out of time, Vanderkam says a pre-breakfast workout helps reduce stress later in the day, counteracts¹¹ the effects of high-fat diet, and improves sleep.

　　锻炼——在时间充裕的情况下，凡德卡姆说早餐前的锻炼可以减压，中和高脂肪食品，提高睡眠质量。

　　4. Work on a top-priority business project

　　做最重要的一个商业项目。

　　5. Work on a personal-passion project

　　做自己热爱的一个项目。

　　6. Invest in family time, like reading stories to the kids or cooking a big breakfast together.

　　注重与家人相处，比如为孩子讲故事或者与家人一起做一顿丰盛早餐。

　　7. Connect with spouses¹² before you are tired from the day's activities

　　趁自己还未被公事所累的时候与爱人沟通

　　8. Make your bed - this leads to a happier and more productive day

　　整理床铺——这可以让你有一个愉快又高效的一天。

　　9. Network over coffee

　　喝咖啡的时候查看社交网络

　　10. Meditate¹³ to clear your mind

　　冥想，理清思绪。

　　11. Write down things you're grateful for

　　写下让你感激的事情

　　12. Plan and strategise for the day ahead - Using the mornings to do big-picture thinking helps you prioritize and set the trajectory¹⁴ of the day

　　为一天做计划——用早晨的时间计划一整天有助于决定事情的优先次序。

　　13. Check your email

　　查邮件

　　14. Read the news

　　读新闻

　　Some people have been sceptical about the list:

　　有一些人对这个列表表示怀疑：

　　Successful people apparently get round to eating breakfast at about 4pm.

　　— James Ball (@jamesrbuk)

　　成功人士显然能在早晨4点左右抽空吃饭。

　　— 詹姆斯·鲍尔 (@jamesrbuk)

　　I don't always even wake up before breakfast, let alone anything else

　　— Tim Brown (@sockformation)

　　我在早餐前都醒不过来，更不用说做什么事了。

　　— 蒂姆·布朗 (@sockformation)

　　By "before breakfast", you mean the 24 hours leading up to breakfast?

　　— Declan Cashin (@Tweet_Dec)

　　“早餐前”是说早餐前的24小时吗？

　　— 德克兰·凯辛 (@Tweet_Dec)

　　To be successful, you now have to "work on a personal-passion project" before breakfast...

　　— Asa Bennett (@asabenn)

　　想要成功，你现在就得在早餐前“从事自己热爱的一个项目”……

　　— 阿萨·贝内特 (@asabenn)

　　However, there is no doubt that getting organised before work does lead to a more productive day.

　　不管怎样，工作前井井有条无疑是会提高效率的。

　　Vocabulary

　　eke out: 设法过（活）

　　fall flat: 失败；达不到预想效果

　　museli: 杂锦果麦

　　metabolism: 新陈代谢

　　get round to: 抽出时间来做

1 feat   

n.功绩；武艺，技艺；adj.灵巧的，漂亮的，合适的

参考例句：

• Man's first landing on the moon was a feat of great daring.人类首次登月是一个勇敢的壮举。
• He received a medal for his heroic feat.他因其英雄业绩而获得一枚勋章。

2 forum   

n.论坛，讨论会

参考例句：

• They're holding a forum on new ways of teaching history.他们正在举行历史教学讨论会。
• The organisation would provide a forum where problems could be discussed.这个组织将提供一个可以讨论问题的平台。

3 eke   

v.勉强度日，节约使用

参考例句：

• They had to eke out a livinga tiny income.他们不得不靠微薄收入勉强度日。
• We must try to eke out our water supply.我们必须尽量节约用水。

4 actively   

adv.积极地，勤奋地

参考例句：

• During this period all the students were actively participating.在这节课中所有的学生都积极参加。
• We are actively intervening to settle a quarrel.我们正在积极调解争执。

5 psychology   

n.心理，心理学，心理状态

参考例句：

• She has a background in child psychology.她受过儿童心理学的教育。
• He studied philosophy and psychology at Cambridge.他在剑桥大学学习哲学和心理学。

6 fatigued   

adj. 疲乏的

参考例句：

• The exercises fatigued her. 操练使她感到很疲乏。
• The President smiled, with fatigued tolerance for a minor person's naivety. 总统笑了笑，疲惫地表现出对一个下级人员的天真想法的宽容。

7 munch   

v.用力嚼，大声咀嚼

参考例句：

• We watched her munch through two packets of peanuts.我们看她津津有味地嚼了两包花生米。
• Getting them to munch on vegetable dishes was more difficult.使他们吃素菜就比较困难了。

8 jack   

n.插座，千斤顶，男人；v.抬起，提醒，扛举；n.（Jake）杰克

参考例句：

• I am looking for the headphone jack.我正在找寻头戴式耳机插孔。
• He lifted the car with a jack to change the flat tyre.他用千斤顶把车顶起来换下瘪轮胎。

9 apparently   

adv.显然地；表面上，似乎

参考例句：

• An apparently blind alley leads suddenly into an open space.山穷水尽，豁然开朗。
• He was apparently much surprised at the news.他对那个消息显然感到十分惊异。

10 metabolism   

n.新陈代谢

参考例句：

• After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食，卡罗尔的新陈代谢完全紊乱了。
• All living matter undergoes a process of metabolism.生物都有新陈代谢。

11 counteracts   

对抗，抵消( counteract的第三人称单数 )

参考例句：

• The drug counteracts the effects of the poison. 这种药可抵消毒物的作用。
• Offset Something that balances, counteracts, or compensates the effects of another thing. 弥补用来平衡、抵消或偿还另一财物的东西。

12 spouses   

n.配偶，夫或妻( spouse的名词复数 )

参考例句：

• Jobs are available for spouses on campus and in the community. 校园里和社区里有配偶可做的工作。 来自辞典例句
• An astonishing number of spouses-most particularly in the upper-income brackets-have no close notion of their husbands'paychecks. 相当大一部分妇女——特别在高收入阶层——并不很了解他们丈夫的薪金。 来自辞典例句

13 meditate   

v.想，考虑，（尤指宗教上的）沉思，冥想

参考例句：

• It is important to meditate on the meaning of life.思考人生的意义很重要。
• I was meditating,and reached a higher state of consciousness.我在冥想，并进入了一个更高的意识境界。

14 trajectory   

n.弹道，轨道

参考例句：

• It is not difficult to sketch the subsequent trajectory.很容易描绘出它们最终的轨迹。
• The path followed by a projectile is called its trajectory.抛物体所循的路径称为它的轨道。