精力与时间双重管理研习手册

...........................................................................................9
03日清单VS日程表............................................................................................................12
1-2　用高效TodoApp制作日清单...........................................................17
01用手机App辅助管理时间..............................................................................................17
02高效TodoApp与时间轴.................................................................................................19
03添加新任务与基本功能...................................................................................................21
1-3　日清单必备：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aTimeLoggerApp做时间记录.....................................................81
01时间记录App...................................................................................................................81
02aTimeLoggerApp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