精力与时间双重管理研习手册

引言...........................................................................1 **部分　时间管理左膀右臂 第1 章　日清单...........................................................5 1-1　今天开始日清单 .................................................................................. 6 01 何为“日清单” .................................................................................................................6 02 日清单VS 待办事项清单 ..................................................................................................9 03 日清单VS 日程表 ............................................................................................................12 1-2　用高效Todo App 制作日清单 ........................................................... 17 01 用手机App 辅助管理时间 ..............................................................................................17 02 高效Todo App 与时间轴 .................................................................................................19 03 添加新任务与基本功能 ...................................................................................................21 1-3　日清单**：一日三分法与四色管理法 ............................................ 28 01 一日三分法 .......................................................................................................................28 02 四色管理法 .......................................................................................................................35 03 常见的颜色使用误区 .......................................................................................................37 1-4　日清单做法：近瞄远估 ..................................................................... 42 01 随时随地添加新任务 .......................................................................................................44 02 用近瞄制作次日的日清单 ...............................................................................................46 03 用远估添加不确定的任务 ...............................................................................................49 1-5　日清单玩法：刷日清单 ..................................................................... 55 01 纵向按时间轴，刷新当日的日清单 ...............................................................................56 02 横向按周或项目，刷新日清单 .......................................................................................57 03 添加连锁任务 ...................................................................................................................58 1-6　日清单执行：新任务，明天做 .......................................................... 61 01 按时间轴顺序打钩 ...........................................................................................................61 02 新任务，明天做 ...............................................................................................................63 03 推迟处理的沟通技巧 .......................................................................................................64 1-7　升级版日清单 ................................................................................... 67 01 结合精力管理，巧排序 ...................................................................................................68 02 结合时间记录，准确预估时长 .......................................................................................68 03 日清单与日历的双App 组合 ..........................................................................................69 第2 章　时间记录...................................................... 73 2-1　今天开始时间记录 ............................................................................ 74 01 记录10 年的收获 ...........................................................................................................74 02 名人与时间记录 ...............................................................................................................77 03 时间记录基本原则 ...........................................................................................................80 2-2　用aTimeLogger App 做时间记录 ..................................................... 81 01 时间记录App ...................................................................................................................81 02 aTimeLogger App 基础操作 .............................................................................................83 03 合理设置类别 ...................................................................................................................87 2-3　随时随地记录 ................................................................................... 91 01 计时操作 ...........................................................................................................................91 02 记满每天24 小时 .............................................................................................................95 03 一次只记一件事 ...............................................................................................................98 2-4　时间统计的威力 .............................................................................. 101 01 统计时间 .........................................................................................................................102 02 优化时间分配 .................................................................................................................104 03 助力日清单 .....................................................................................................................108 2-5　时间记录的胜利 ...............................................................................110 01 时间意识 .........................................................................................................................110 02 时间是本钱 .....................................................................................................................112 03 一辈子的精进 .................................................................................................................114 第二部分　精力管理三驾马车 第3 章　体力管理.....................................................117 3-1　今天开始精力管理 ...........................................................................118 01 精力三驾马车 .................................................................................................................119 02 管理精力 .........................................................................................................................121 03 认识体力 .........................................................................................................................126 3-2　今天开始睡出精力 .......................................................................... 128 01 重新认识睡眠 .................................................................................................................128 02 睡眠误区 .........................................................................................................................129 03 睡眠周期 .........................................................................................................................130 3-3　夜间智慧睡眠 ................................................................................. 133 01 起床与入睡时间 .............................................................................................................133 02 睡前准备程序 .................................................................................................................136 03 醒后唤醒程序 .................................................................................................................138 3-4　日间能量充电宝 .............................................................................. 141 01 午后小睡 .........................................................................................................................142 02 傍晚小睡 .........................................................................................................................143 03 “快充”微睡眠 .............................................................................................................144 3-5　吃出精力与强脑健心运动 ............................................................... 147 01 三餐与精力 .....................................................................................................................147 02 零食的妙用 .....................................................................................................................149 03 今天开始强脑健心运动 .................................................................................................150 第4 章　脑力管理.....................................................155 4-1　脑力工作者时代来临 ...................................................................... 156 01 脑力工作者时代 .............................................................................................................157 02 三类用脑任务 .................................................................................................................158 03 用进废退的大脑 .............................................................................................................160 4-2　一次只做一件事 .............................................................................. 162 01 大脑注意力有限 .............................................................................................................162 02 多任务并行误区 .............................................................................................................164 03 专注做一件事 .................................................................................................................165 4-3　摒弃随时在线 ................................................................................. 169 01 随时在线的代价 .............................................................................................................169 02 忙碌≠高效 .....................................................................................................................171 03 制造离线时间 .................................................................................................................172 4-4　必不可少的休息 .............................................................................. 174 01 人需要休息 .....................................................................................................................174 02 休息消除“注意力残留” .............................................................................................175 03 休息带来创造力 .............................................................................................................176 4-5　脑力充电三部曲 .............................................................................. 178 01 间歇性充电：见缝插针充电 .........................................................................................179 02 规律性充电：晚上不加班 .............................................................................................180 03 阶段性充电：更有趣的休息日 .....................................................................................183 第5 章　心力管理.....................................................185 5-1　今天开始满满的正能量 ................................................................... 186 01 心的力量 .........................................................................................................................187 02 “然后呢？” .................................................................................................................189 03 把想法录音 .....................................................................................................................192 5-2　破解“读心术” .............................................................................. 194 01 不存在的“读心术” .....................................................................................................194 02 破解方法之一：并行多猜测 .........................................................................................196 03 破解方法之二：串行多推理 .........................................................................................198 5-3　只言片语很重要 .............................................................................. 200 01 所言即所思 .....................................................................................................................200 02 改变用语 .........................................................................................................................201 03 高能沟通 .........................................................................................................................203 5-4　世上没有那么多“应该” ............................................................... 206 01 权利与义务 .....................................................................................................................207 02 真假“应该” .................................................................................................................207 03 替换掉“应该” .............................................................................................................211 5-5　魔力言语三件套 .............................................................................. 216 01 多想“想要”的 .............................................................................................................216 02 多说积极的 .....................................................................................................................218 03 多写美好的 .....................................................................................................................222 第三部分　精时力进阶二重奏 第6 章　黄金早晨.....................................................225 6-1　今天开始早起 ................................................................................. 226 01 重新认识早晨时间 .........................................................................................................226 02 获得更长早晨时间 .........................................................................................................228 03 轻松早起 .........................................................................................................................231 6-2　优化早晨时间 ................................................................................. 233 01 杜绝早晨刷手机 .............................................................................................................234 02 减少生活事务时间 .........................................................................................................236 03 提早出门 .........................................................................................................................238 6-3　元气早晨 ........................................................................................ 241 01 真假“猫头鹰” .............................................................................................................241 02 元气左手：感恩 .............................................................................................................243 03 元气右手：预创未来 .....................................................................................................245 6-4　晨间复盘 ........................................................................................ 247 01 晨间复盘理念 .................................................................................................................247 02 晨间复盘格式 .................................................................................................................249 03 活用晨间复盘 .................................................................................................................254 6-5　早晨三大喜 ..................................................................................... 256 01 滋养身心 .........................................................................................................................256 02 增进关系 .........................................................................................................................258 03 发展事业 .........................................................................................................................260 第7 章　四化...........................................................263 7-1　今天开始四化 ................................................................................. 264 01 高重复任务的时代 .........................................................................................................264 02 “四化”缘起 .................................................................................................................265 03 “四化”扩大应用 .........................................................................................................268 7-2　流程化 ............................................................................................ 270 01 何为流程化 .....................................................................................................................270 02 流程化基本步骤 .............................................................................................................272 03 三类常用流程 .................................................................................................................275 7-3　模板化 ............................................................................................ 280 01 何为模板化 .....................................................................................................................280 02 三类模板 .........................................................................................................................282 03 模板化的好处 .................................................................................................................289 7-4　清单化 ............................................................................................ 290 01 台账式清单（指向过去） .............................................................................................291 02 核查式清单（指向现在） .............................................................................................291 03 备忘式清单（指向将来） .............................................................................................295 7-5　优化................................................................................................ 298 01 从0 到0.8 版本 ..............................................................................................................298 02 小步快跑，快速迭代 .....................................................................................................300 03 工具的优化 .....................................................................................................................302 后记：精时力的学习是无止境的..................................305