工作生活平衡的时间管理
(日)池田贵将 / Anonymous 岳珊
简介
一直以来,人们都在研究应该如何提高时间的使用效率。而当下,人们开始注重生活的品质,关注工作与生活的平衡。人们不再像从前那样只重视"完成大量的工作",而且追求"身心满足的幸福"。 每个人每天的时间都是24小时,别样的人生在于不同的时间使用方法。改变人生就是改变时间的使用方法,其首要是改变生活方式。你必须要知道自己在"什么"事情上花了多少时间,也就是本书作者所说的第一步,可视化你的时间。 提高时间效率无外乎两种方法：一是拉长时间的长度,科学地设计时间,安排好工作时间和私人时间,学会节省时间；二是提高时间的密度,合理地分配精力,提升脑力、意志力、行动力和注意力,提高单位时间的效率。 本书作者结合心理学、神经科学、行为经济学等最新研究成果,阐明了人生获得幸福感、充实感的根源,解析大脑容易受到欺骗的机制,同时介绍了一些时间管理的窍门,助你高效使用每天的24小时。 这是一本让你对时间管理耳目一新的书,刷新你对时间管理的认知。它既能帮你科学地管理时间,又能帮你合理地分配精力,培养不折腾而又高效的工作和生活方式。正如作者所说,本书的目的是"让你度过每天都想从床上一跃而起的人生"。
目录
第1章 将时间可视化
知晓浪费的时间 ·························································· 002
给时间贴标签 ····························································· 009
减少被动时间 ····························································· 013
自己决定如何利用时间 ················································ 018
第2章 设计时间
划分“时间区块” ······················································ 024
每天安排5个小时的私人时间 ······································· 029
回想过去想做的事情 ··················································· 032
用“行动目标”打造充实的一天 ··································· 037
把清晨的时间当作呵护心灵的港湾 ································ 040
本周末的计划在“周三之前”决定 ································ 045
在周末早晨回顾一周 ··················································· 049
为未来制定计划 ·························································· 053
第3章 节省时间
提高判断能力 ····························································· 060
最大限度减少找东西的时间 ·········································· 064
创造不影响注意力的环境 ············································· 067
减少用来后悔的时间 ··················································· 071
科学提升行动力的方法 ················································ 075
如何拟定吸引人的To-Do清单 ······································ 080
思考一天的安排 ·························································· 085
通过“一心二用”提高效率 ·········································· 088
杜绝“拖延”的方法 ··················································· 091
在早晨完成前一天的剩余工作 ······································ 096
不想做的工作，换个目的 ············································· 101
第4章 高效地使用大脑
安排固定活动 ····························································· 106
规定早晨的固定活动 ··················································· 112
控制脑内激素 ····························································· 115
晨练20分钟 ······························································· 122
好好度过夜晚的时光来提升一天的满意度 ······················ 126
利用饮食和运动掌控大脑 ············································· 131
午睡可以避免拖延 ······················································ 137
14点之后不摄入咖啡因 ··············································· 141
不让大脑闲下来 ·························································· 144
优质睡眠可以维持专注力 ············································· 148
不让大脑“变得冲动” ················································ 152
第5章 利用注意力提高时间密度
不优先考虑别人的要求 ················································ 158
关闭智能手机的推送 ··················································· 161
锻炼专注肌肉 ····························································· 171
下午的重置散步让大脑运转起来 ··································· 180
创造心流状态 ····························································· 185
池田贵将 ··································································· 192