引言...........................................................................1
第一部分 時間管理左膀右臂
第1 章 日清單...........................................................5
1-1 今天開始日清單 .................................................................................. 6
01 何為“日清單” .................................................................................................................6
02 日清單VS 待辦事項清單 ..................................................................................................9
03 日清單VS 日程錶 ............................................................................................................12
1-2 用高效Todo App 製作日清單 ........................................................... 17
01 用手機App 輔助管理時間 ..............................................................................................17
02 高效Todo App 與時間軸 .................................................................................................19
03 添加新任務與基本功能 ...................................................................................................21
1-3 日清單必備：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 常見的顔色使用誤區 .......................................................................................................37
1-4 日清單做法：近瞄遠估 ..................................................................... 42
01 隨時隨地添加新任務 .......................................................................................................44
02 用近瞄製作次日的日清單 ...............................................................................................46
03 用遠估添加不確定的任務 ...............................................................................................49
1-5 日清單玩法：刷日清單 ..................................................................... 55
01 縱嚮按時間軸，刷新當日的日清單 ...............................................................................56
02 橫嚮按周或項目，刷新日清單 .......................................................................................57
03 添加連鎖任務 ...................................................................................................................58
1-6 日清單執行：新任務，明天做 .......................................................... 61
01 按時間軸順序打鈎 ...........................................................................................................61
02 新任務，明天做 ...............................................................................................................63
03 推遲處理的溝通技巧 .......................................................................................................64
1-7 升級版日清單 ................................................................................... 67
01 結閤精力管理，巧排序 ...................................................................................................68
02 結閤時間記錄，準確預估時長 .......................................................................................68
03 日清單與日曆的雙App 組閤 ..........................................................................................69
第2 章 時間記錄...................................................... 73
2-1 今天開始時間記錄 ............................................................................ 74
01 記錄10+ 年的收獲 ...........................................................................................................74
02 名人與時間記錄 ...............................................................................................................77
03 時間記錄基本原則 ...........................................................................................................80
2-2 用aTimeLogger App 做時間記錄 ..................................................... 81
01 時間記錄App ...................................................................................................................81
02 aTimeLogger App 基礎操作 .............................................................................................83
03 閤理設置類彆 ...................................................................................................................87
2-3 隨時隨地記錄 ................................................................................... 91
01 計時操作 ...........................................................................................................................91
02 記滿每天24 小時 .............................................................................................................95
03 一次隻記一件事 ...............................................................................................................98
2-4 時間統計的威力 .............................................................................. 101
01 統計時間 .........................................................................................................................102
02 優化時間分配 .................................................................................................................104
03 助力日清單 .....................................................................................................................108
2-5 時間記錄的勝利 ...............................................................................110
01 時間意識 .........................................................................................................................110
02 時間是本錢 .....................................................................................................................112
03 一輩子的精進 .................................................................................................................114
第二部分 精力管理三駕馬車
第3 章 體力管理.....................................................117
3-1 今天開始精力管理 ...........................................................................118
01 精力三駕馬車 .................................................................................................................119
02 管理精力 .........................................................................................................................121
03 認識體力 .........................................................................................................................126
3-2 今天開始睡齣精力 .......................................................................... 128
01 重新認識睡眠 .................................................................................................................128
02 睡眠誤區 .........................................................................................................................129
03 睡眠周期 .........................................................................................................................130
3-3 夜間智慧睡眠 ................................................................................. 133
01 起床與入睡時間 .............................................................................................................133
02 睡前準備程序 .................................................................................................................136
03 醒後喚醒程序 .................................................................................................................138
3-4 日間能量充電寶 .............................................................................. 141
01 午後小睡 .........................................................................................................................142
02 傍晚小睡 .........................................................................................................................143
03 “快充”微睡眠 .............................................................................................................144
3-5 吃齣精力與強腦健心運動 ............................................................... 147
01 三餐與精力 .....................................................................................................................147
02 零食的妙用 .....................................................................................................................149
03 今天開始強腦健心運動 .................................................................................................150
第4 章 腦力管理.....................................................155
4-1 腦力工作者時代來臨 ...................................................................... 156
01 腦力工作者時代 .............................................................................................................157
02 三類用腦任務 .................................................................................................................158
03 用進廢退的大腦 .............................................................................................................160
4-2 一次隻做一件事 .............................................................................. 162
01 大腦注意力有限 .............................................................................................................162
02 多任務並行誤區 .............................................................................................................164
03 專注做一件事 .................................................................................................................165
4-3 摒棄隨時在綫 ................................................................................. 169
01 隨時在綫的代價 .............................................................................................................169
02 忙碌≠高效 .....................................................................................................................171
03 製造離綫時間 .................................................................................................................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 休息帶來創造力 .............................................................................................................176
4-5 腦力充電三部麯 .............................................................................. 178
01 間歇性充電：見縫插針充電 .........................................................................................179
02 規律性充電：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 今天開始滿滿的正能量 ................................................................... 186
01 心的力量 .........................................................................................................................187
02 “然後呢？” .................................................................................................................189
03 把想法錄音 .....................................................................................................................192
5-2 破解“讀心術” .............................................................................. 194
01 不存在的“讀心術” .....................................................................................................194
02 破解方法之一：並行多猜測 .........................................................................................196
03 破解方法之二：串行多推理 .........................................................................................198
5-3 隻言片語很重要 .............................................................................. 200
01 所言即所思 .....................................................................................................................200
02 改變用語 .........................................................................................................................201
03 高能溝通 .........................................................................................................................203
5-4 世上沒有那麼多“應該” ............................................................... 206
01 權利與義務 .....................................................................................................................207
02 真假“應該” .................................................................................................................207
03 替換掉“應該” .............................................................................................................211
5-5 魔力言語三件套 .............................................................................. 216
01 多想“想要”的 .............................................................................................................216
02 多說積極的 .....................................................................................................................218
03 多寫美好的 .....................................................................................................................222
第三部分 精時力進階二重奏
第6 章 黃金早晨.....................................................225
6-1 今天開始早起 ................................................................................. 226
01 重新認識早晨時間 .........................................................................................................226
02 獲得更長早晨時間 .........................................................................................................228
03 輕鬆早起 .........................................................................................................................231
6-2 優化早晨時間 ................................................................................. 233
01 杜絕早晨刷手機 .............................................................................................................234
02 減少生活事務時間 .........................................................................................................236
03 提早齣門 .........................................................................................................................238
6-3 元氣早晨 ........................................................................................ 241
01 真假“貓頭鷹” .............................................................................................................241
02 元氣左手：感恩 .............................................................................................................243
03 元氣右手：預創未來 .....................................................................................................245
6-4 晨間復盤 ........................................................................................ 247
01 晨間復盤理念 .................................................................................................................247
02 晨間復盤格式 .................................................................................................................249
03 活用晨間復盤 .................................................................................................................254
6-5 早晨三大喜 ..................................................................................... 256
01 滋養身心 .........................................................................................................................256
02 增進關係 .........................................................................................................................258
03 發展事業 .........................................................................................................................260
第7 章 四化...........................................................263
7-1 今天開始四化 ................................................................................. 264
01 高重復任務的時代 .........................................................................................................264
02 “四化”緣起 .................................................................................................................265
03 “四化”擴大應用 .........................................................................................................268
7-2 流程化 ............................................................................................ 270
01 何為流程化 .....................................................................................................................270
02 流程化基本步驟 .............................................................................................................272
03 三類常用流程 .................................................................................................................275
7-3 模闆化 ............................................................................................ 280
01 何為模闆化 .....................................................................................................................280
02 三類模闆 .........................................................................................................................282
03 模闆化的好處 .................................................................................................................289
7-4 清單化 ............................................................................................ 290
01 颱賬式清單（指嚮過去） .............................................................................................291
02 核查式清單（指嚮現在） .............................................................................................291
03 備忘式清單（指嚮將來） .............................................................................................295
7-5 優化................................................................................................ 298
01 從0 到0.8 版本 ..............................................................................................................298
02 小步快跑，快速迭代 .....................................................................................................300
03 工具的優化 .....................................................................................................................302
後記：精時力的學習是無止境的..................................305
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