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