My habits英语思维导图
《My Habits 英语思维导图》
1. Daily Routine (每日例行)
1.1 Morning (早晨)
- Waking Up (起床)
- Time: 6:30 AM (6点半)
- Alarm: Snooze button avoidance (避免贪睡)
- Water: Drink a glass of water (喝一杯水)
- Morning Exercise (晨练)
- Type: Yoga (瑜伽) or light stretching (轻微拉伸)
- Duration: 15 minutes (15分钟)
- Purpose: Improve flexibility (提高柔韧性), wake up body (唤醒身体)
- Breakfast (早餐)
- Options: Oatmeal (燕麦粥), Eggs (鸡蛋), Fruit (水果), Yogurt (酸奶)
- Importance: Fuel for the day (提供一天能量), healthy start (健康开始)
- No sugar added (不加糖)
- Grooming (梳洗)
- Shower: Quick and refreshing (快速清爽)
- Skincare: Basic routine (基础护肤) - cleanse, moisturize, sunscreen (清洁，保湿，防晒)
- Dress: Comfortable and appropriate (舒适得体) for the day's activities
- Planning (计划)
- To-Do List: Prioritize tasks (优先处理任务), set realistic goals (设定实际目标)
- Review schedule (查看日程表)
- Mental preparation (心理准备) for the day ahead
1.2 Work/Study (工作/学习)
- Focus (专注)
- Time Management: Pomodoro Technique (番茄工作法) - 25 min work, 5 min break
- Minimize distractions (减少干扰): Turn off notifications (关闭通知), dedicated workspace (专用工作空间)
- Single-tasking (单任务处理)
- Learning (学习)
- Active recall (主动回忆): Test yourself regularly (定期测试自己)
- Spaced repetition (间隔重复): Review material at increasing intervals (按间隔时间回顾材料)
- Seek understanding (寻求理解) rather than memorization (而非死记硬背)
- Breaks (休息)
- Regular intervals (有规律的间隔): Every 50-60 minutes (每50-60分钟)
- Activities: Short walk (短途散步), stretching (伸展运动), listen to music (听音乐), deep breathing (深呼吸)
- No screen time (避免看屏幕) during breaks
- Communication (沟通)
- Clear and concise (清晰简洁)
- Active listening (积极倾听)
- Respectful and professional (尊重和专业)
1.3 Evening (晚上)
- Dinner (晚餐)
- Healthy and balanced (健康均衡)
- Avoid heavy meals (避免大餐) close to bedtime (睡前)
- Mindful eating (正念饮食): Pay attention to flavors and textures (注意味道和质地)
- Relaxation (放松)
- Reading (阅读): Fiction or non-fiction (小说或非小说)
- Meditation (冥想): 10-15 minutes (10-15分钟)
- Hobbies (爱好): Playing a musical instrument (演奏乐器), painting (绘画), etc.
- Winding Down (放松身心)
- Limit screen time (限制屏幕时间) before bed
- Prepare for sleep (准备睡眠): Dim lights (调暗灯光), comfortable temperature (舒适的温度)
- Journaling (写日记): Reflect on the day (反思一天)
- Sleep (睡眠)
- Time: 10:30 PM (10点半)
- Duration: 7-8 hours (7-8小时)
- Consistent sleep schedule (规律的睡眠时间表)
2. Healthy Habits (健康习惯)
2.1 Diet (饮食)
- Hydration (补水)
- Water intake: At least 8 glasses per day (每天至少8杯水)
- Avoid sugary drinks (避免含糖饮料)
- Carry a water bottle (随身携带水瓶)
- Balanced Meals (均衡饮食)
- Fruits and vegetables (水果和蔬菜): Variety of colors (各种颜色)
- Lean protein (瘦肉蛋白): Chicken (鸡肉), fish (鱼), beans (豆类)
- Whole grains (全谷物): Brown rice (糙米), quinoa (藜麦)
- Limit processed foods (限制加工食品)
- Snacking (零食)
- Healthy options (健康选择): Nuts (坚果), seeds (种子), fruits (水果), yogurt (酸奶)
- Avoid excessive snacking (避免过度零食)
- Mindful snacking (正念零食)
2.2 Exercise (锻炼)
- Cardio (有氧运动)
- Running (跑步), swimming (游泳), cycling (骑自行车), brisk walking (快走)
- Frequency: At least 3 times per week (每周至少3次)
- Duration: 30-60 minutes per session (每次30-60分钟)
- Strength Training (力量训练)
- Weightlifting (举重), bodyweight exercises (自重训练)
- Frequency: 2-3 times per week (每周2-3次)
- Focus on all major muscle groups (专注于所有主要肌肉群)
- Flexibility (柔韧性)
- Stretching (伸展运动), yoga (瑜伽)
- Daily practice (每日练习)
- Improve range of motion (提高运动范围)
2.3 Mental Health (心理健康)
- Mindfulness (正念)
- Meditation (冥想), deep breathing exercises (深呼吸练习)
- Focus on the present moment (专注于当下)
- Reduce stress and anxiety (减轻压力和焦虑)
- Gratitude (感恩)
- Gratitude journal (感恩日记): Write down things you are grateful for (写下你感恩的事情)
- Express appreciation (表达感激之情)
- Shift focus to positive aspects (将注意力转移到积极方面)
- Social Connection (社交联系)
- Spend time with loved ones (与亲人共度时光)
- Maintain relationships (维持关系)
- Participate in social activities (参加社交活动)
3. Productive Habits (生产力习惯)
3.1 Organization (组织)
- Physical Space (物理空间)
- Declutter regularly (定期整理)
- Designated workspace (指定工作区)
- Keep things in their place (保持物品归位)
- Digital Organization (数字组织)
- Folders and labels (文件夹和标签)
- Cloud storage (云存储)
- Regular backups (定期备份)
- Time Management (时间管理)
- Calendar and scheduling (日历和日程安排)
- Prioritization (优先排序)
- Delegation (委派)
3.2 Goal Setting (目标设定)
- SMART Goals (SMART目标)
- Specific (具体的)
- Measurable (可衡量的)
- Achievable (可实现的)
- Relevant (相关的)
- Time-bound (有时限的)
- Breaking Down Goals (分解目标)
- Smaller, manageable tasks (更小，更易于管理的任务)
- Track progress (跟踪进度)
- Celebrate milestones (庆祝里程碑)
- Review and Adjust (审查和调整)
- Regularly review progress (定期审查进度)
- Adjust goals as needed (根据需要调整目标)
- Learn from failures (从失败中学习)
3.3 Continuous Learning (持续学习)
- Reading (阅读)
- Books (书籍), articles (文章), blogs (博客)
- Diverse topics (各种主题)
- Set reading goals (设定阅读目标)
- Online Courses (在线课程)
- Skill development (技能发展)
- Expand knowledge (扩展知识)
- Coursera, Udemy, edX
- Networking (社交)
- Attend industry events (参加行业活动)
- Connect with professionals (与专业人士建立联系)
- Learn from others' experiences (学习他人的经验)
4. Breaking Bad Habits (打破坏习惯)
- Identify Triggers (识别触发因素)
- Situations (情况), emotions (情绪), people (人)
- Keep a journal (写日记) to track triggers
- Replace Bad Habits (替代坏习惯)
- Identify alternative behaviors (识别替代行为)
- Make it easy to do the good habit (让做好习惯变得容易)
- Make it hard to do the bad habit (让做坏习惯变得困难)
- Seek Support (寻求支持)
- Friends (朋友), family (家人), support groups (支持团体)
- Accountability partner (责任伙伴)
- Be Patient and Persistent (保持耐心和坚持)
- Change takes time (改变需要时间)
- Don't give up after setbacks (不要在挫折后放弃)
- Celebrate small victories (庆祝小小的胜利)
