精力與時(shí)間雙重管理研習(xí)手冊(cè)

引言...........................................................................1
部分　時(shí)間管理左膀右臂
第1 章　日清單...........................................................5
1-1　今天開(kāi)始日清單 .................................................................................. 6
01 何為“日清單” .................................................................................................................6
02 日清單VS 待辦事項(xiàng)清單 ..................................................................................................9
03 日清單VS 日程表 ............................................................................................................12
1-2　用高效Todo App 制作日清單 ........................................................... 17
01 用手機(jī)App 輔助管理時(shí)間 ..............................................................................................17
02 高效Todo App 與時(shí)間軸 .................................................................................................19
03 添加新任務(wù)與基本功能 ...................................................................................................21
1-3　日清單：一日三分法與四色管理法 ............................................ 28
01 一日三分法 .......................................................................................................................28
02 四色管理法 .......................................................................................................................35
03 常見(jiàn)的顏色使用誤區(qū) .......................................................................................................37
1-4　日清單做法：近瞄遠(yuǎn)估 ..................................................................... 42
01 隨時(shí)隨地添加新任務(wù) .......................................................................................................44
02 用近瞄制作次日的日清單 ...............................................................................................46
03 用遠(yuǎn)估添加不確定的任務(wù) ...............................................................................................49
1-5　日清單玩法：刷日清單 ..................................................................... 55
01 縱向按時(shí)間軸，刷新當(dāng)日的日清單 ...............................................................................56
02 橫向按周或項(xiàng)目，刷新日清單 .......................................................................................57
03 添加連鎖任務(wù) ...................................................................................................................58
1-6　日清單執(zhí)行：新任務(wù)，明天做 .......................................................... 61
01 按時(shí)間軸順序打鉤 ...........................................................................................................61
02 新任務(wù)，明天做 ...............................................................................................................63
03 推遲處理的溝通技巧 .......................................................................................................64
1-7　升級(jí)版日清單 ................................................................................... 67
01 結(jié)合精力管理，巧排序 ...................................................................................................68
02 結(jié)合時(shí)間記錄，準(zhǔn)確預(yù)估時(shí)長(zhǎng) .......................................................................................68
03 日清單與日歷的雙App 組合 ..........................................................................................69
第2 章　時(shí)間記錄...................................................... 73
2-1　今天開(kāi)始時(shí)間記錄 ............................................................................ 74
01 記錄10 年的收獲 ...........................................................................................................74
02 名人與時(shí)間記錄 ...............................................................................................................77
03 時(shí)間記錄基本原則 ...........................................................................................................80
2-2　用aTimeLogger App 做時(shí)間記錄 ..................................................... 81
01 時(shí)間記錄App ...................................................................................................................81
02 aTimeLogger App 基礎(chǔ)操作 .............................................................................................83
03 合理設(shè)置類(lèi)別 ...................................................................................................................87
2-3　隨時(shí)隨地記錄 ................................................................................... 91
01 計(jì)時(shí)操作 ...........................................................................................................................91
02 記滿(mǎn)每天24 小時(shí) .............................................................................................................95
03 一次只記一件事 ...............................................................................................................98
2-4　時(shí)間統(tǒng)計(jì)的威力 .............................................................................. 101
01 統(tǒng)計(jì)時(shí)間 .........................................................................................................................102
02 優(yōu)化時(shí)間分配 .................................................................................................................104
03 助力日清單 .....................................................................................................................108
2-5　時(shí)間記錄的勝利 ...............................................................................110
01 時(shí)間意識(shí) .........................................................................................................................110
02 時(shí)間是本錢(qián) .....................................................................................................................112
03 一輩子的精進(jìn) .................................................................................................................114
第二部分　精力管理三駕馬車(chē)
第3 章　體力管理.....................................................117
3-1　今天開(kāi)始精力管理 ...........................................................................118
01 精力三駕馬車(chē) .................................................................................................................119
02 管理精力 .........................................................................................................................121
03 認(rèn)識(shí)體力 .........................................................................................................................126
3-2　今天開(kāi)始睡出精力 .......................................................................... 128
01 重新認(rèn)識(shí)睡眠 .................................................................................................................128
02 睡眠誤區(qū) .........................................................................................................................129
03 睡眠周期 .........................................................................................................................130
3-3　夜間智慧睡眠 ................................................................................. 133
01 起床與入睡時(shí)間 .............................................................................................................133
02 睡前準(zhǔn)備程序 .................................................................................................................136
03 醒后喚醒程序 .................................................................................................................138
3-4　日間能量充電寶 .............................................................................. 141
01 午后小睡 .........................................................................................................................142
02 傍晚小睡 .........................................................................................................................143
03 “快充”微睡眠 .............................................................................................................144
3-5　吃出精力與強(qiáng)腦健心運(yùn)動(dòng) ............................................................... 147
01 三餐與精力 .....................................................................................................................147
02 零食的妙用 .....................................................................................................................149
03 今天開(kāi)始強(qiáng)腦健心運(yùn)動(dòng) .................................................................................................150
第4 章　腦力管理.....................................................155
4-1　腦力工作者時(shí)代來(lái)臨 ...................................................................... 156
01 腦力工作者時(shí)代 .............................................................................................................157
02 三類(lèi)用腦任務(wù) .................................................................................................................158
03 用進(jìn)廢退的大腦 .............................................................................................................160
4-2　一次只做一件事 .............................................................................. 162
01 大腦注意力有限 .............................................................................................................162
02 多任務(wù)并行誤區(qū) .............................................................................................................164
03 專(zhuān)注做一件事 .................................................................................................................165
4-3　摒棄隨時(shí)在線(xiàn) ................................................................................. 169
01 隨時(shí)在線(xiàn)的代價(jià) .............................................................................................................169
02 忙碌≠高效 .....................................................................................................................171
03 制造離線(xiàn)時(shí)間 .................................................................................................................172
4-4　必不可少的休息 .............................................................................. 174
01 人需要休息 .....................................................................................................................174
02 休息消除“注意力殘留” .............................................................................................175
03 休息帶來(lái)創(chuàng)造力 .............................................................................................................176
4-5　腦力充電三部曲 .............................................................................. 178
01 間歇性充電：見(jiàn)縫插針充電 .........................................................................................179
02 規(guī)律性充電：晚上不加班 .............................................................................................180
03 階段性充電：更有趣的休息日 .....................................................................................183
第5 章　心力管理.....................................................185
5-1　今天開(kāi)始滿(mǎn)滿(mǎn)的正能量 ................................................................... 186
01 心的力量 .........................................................................................................................187
02 “然后呢？” .................................................................................................................189
03 把想法錄音 .....................................................................................................................192
5-2　破解“讀心術(shù)” .............................................................................. 194
01 不存在的“讀心術(shù)” .....................................................................................................194
02 破解方法之一：并行多猜測(cè) .........................................................................................196
03 破解方法之二：串行多推理 .........................................................................................198
5-3　只言片語(yǔ)很重要 .............................................................................. 200
01 所言即所思 .....................................................................................................................200
02 改變用語(yǔ) .........................................................................................................................201
03 高能溝通 .........................................................................................................................203
5-4　世上沒(méi)有那么多“應(yīng)該” ............................................................... 206
01 權(quán)利與義務(wù) .....................................................................................................................207
02 真假“應(yīng)該” .................................................................................................................207
03 替換掉“應(yīng)該” .............................................................................................................211
5-5　魔力言語(yǔ)三件套 .............................................................................. 216
01 多想“想要”的 .............................................................................................................216
02 多說(shuō)積極的 .....................................................................................................................218
03 多寫(xiě)美好的 .....................................................................................................................222
第三部分　精時(shí)力進(jìn)階二重奏
第6 章　黃金早晨.....................................................225
6-1　今天開(kāi)始早起 ................................................................................. 226
01 重新認(rèn)識(shí)早晨時(shí)間 .........................................................................................................226
02 獲得更長(zhǎng)早晨時(shí)間 .........................................................................................................228
03 輕松早起 .........................................................................................................................231
6-2　優(yōu)化早晨時(shí)間 ................................................................................. 233
01 杜絕早晨刷手機(jī) .............................................................................................................234
02 減少生活事務(wù)時(shí)間 .........................................................................................................236
03 提早出門(mén) .........................................................................................................................238
6-3　元?dú)庠绯?........................................................................................ 241
01 真假“貓頭鷹” .............................................................................................................241
02 元?dú)庾笫郑焊卸?.............................................................................................................243
03 元?dú)庥沂郑侯A(yù)創(chuàng)未來(lái) .....................................................................................................245
6-4　晨間復(fù)盤(pán) ........................................................................................ 247
01 晨間復(fù)盤(pán)理念 .................................................................................................................247
02 晨間復(fù)盤(pán)格式 .................................................................................................................249
03 活用晨間復(fù)盤(pán) .................................................................................................................254
6-5　早晨三大喜 ..................................................................................... 256
01 滋養(yǎng)身心 .........................................................................................................................256
02 增進(jìn)關(guān)系 .........................................................................................................................258
03 發(fā)展事業(yè) .........................................................................................................................260
第7 章　四化...........................................................263
7-1　今天開(kāi)始四化 ................................................................................. 264
01 高重復(fù)任務(wù)的時(shí)代 .........................................................................................................264
02 “四化”緣起 .................................................................................................................265
03 “四化”擴(kuò)大應(yīng)用 .........................................................................................................268
7-2　流程化 ............................................................................................ 270
01 何為流程化 .....................................................................................................................270
02 流程化基本步驟 .............................................................................................................272
03 三類(lèi)常用流程 .................................................................................................................275
7-3　模板化 ............................................................................................ 280
01 何為模板化 .....................................................................................................................280
02 三類(lèi)模板 .........................................................................................................................282
03 模板化的好處 .................................................................................................................289
7-4　清單化 ............................................................................................ 290
01 臺(tái)賬式清單（指向過(guò)去） .............................................................................................291
02 核查式清單（指向現(xiàn)在） .............................................................................................291
03 備忘式清單（指向?qū)?lái)） .............................................................................................295
7-5　優(yōu)化................................................................................................ 298
01 從0 到0.8 版本 ..............................................................................................................298
02 小步快跑，快速迭代 .....................................................................................................300
03 工具的優(yōu)化 .....................................................................................................................302
后記：精時(shí)力的學(xué)習(xí)是無(wú)止境的..................................305