引言...........................................................................1 **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 日程表 ............................................................................................................12 1-2　用高效Todo App 制作日清單 ........................................................... 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**：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 常見的顏色使用誤區(qū) .......................................................................................................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 用近瞄制作次日的日清單 ...............................................................................................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 縱向按時間軸，刷新當日的日清單 ...............................................................................56 02 橫向按周或項目，刷新日清單 .......................................................................................57 03 添加連鎖任務 ...................................................................................................................58 1-6　日清單執(zhí)行：新任務，明天做 .......................................................... 61 01 按時間軸順序打鉤 ...........................................................................................................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(jié)合精力管理，巧排序 ...................................................................................................68 02 結(jié)合時間記錄，準確預估時長 .......................................................................................68 03 日清單與日歷的雙App 組合 ..........................................................................................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 合理設置類別 ...................................................................................................................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 一次只記一件事 ...............................................................................................................98 2-4　時間統(tǒng)計的威力 .............................................................................. 101 01 統(tǒng)計時間 .........................................................................................................................102 02 優(yōu)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　今天開始睡出精力 .......................................................................... 128 01 重新認識睡眠 .................................................................................................................128 02 睡眠誤區(qū) .........................................................................................................................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 醒后喚醒程序 .................................................................................................................138 3-4　日間能量充電寶 .............................................................................. 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　一次只做一件事 .............................................................................. 162 01 大腦注意力有限 .............................................................................................................162 02 多任務并行誤區(qū) .............................................................................................................164 03 專注做一件事 .................................................................................................................165 4-3　摒棄隨時在線 ................................................................................. 169 01 隨時在線的代價 .............................................................................................................169 02 忙碌≠高效 .....................................................................................................................171 03 制造離線時間 .................................................................................................................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(chuàng)造力 .............................................................................................................176 4-5　腦力充電三部曲 .............................................................................. 178 01 間歇性充電：見縫插針充電 .........................................................................................179 02 規(guī)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 “然后呢？” .................................................................................................................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：并行多猜測 .........................................................................................196 03 破解方法之二：串行多推理 .........................................................................................198 5-3　只言片語很重要 .............................................................................. 200 01 所言即所思 .....................................................................................................................200 02 改變用語 .........................................................................................................................201 03 高能溝通 .........................................................................................................................203 5-4　世上沒有那么多“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 輕松早起 .........................................................................................................................231 6-2　優(yōu)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 提早出門 .........................................................................................................................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(chuàng)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(yǎng)身心 .........................................................................................................................256 02 增進關系 .........................................................................................................................258 03 發(fā)展事業(yè) .........................................................................................................................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　模板化 ............................................................................................ 280 01 何為模板化 .....................................................................................................................280 02 三類模板 .........................................................................................................................282 03 模板化的好處 .................................................................................................................289 7-4　清單化 ............................................................................................ 290 01 臺賬式清單（指向過去） .............................................................................................291 02 核查式清單（指向現(xiàn)在） .............................................................................................291 03 備忘式清單（指向?qū)恚?.............................................................................................295 7-5　優(yōu)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(yōu)化 .....................................................................................................................302 后記：精時力的學習是無止境的..................................305