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透視領導力是一個在線社區，商界最有思想和影響力的人士會在這里及時回答關于職場和領導力的問題。今天的問題是：早晨上班前你都會做哪些準備工作？回答者是傳媒公司XO Group首席執行官麥克?斯泰布。

好領導需要體力。接連不斷的會議、出差的疲乏以及每天超過12小時的辛勤工作會榨干你所有體力和情緒。當領導還需要集中注意力和良好的判斷，因為你總要面臨復雜的選擇，樣樣都事關公司前途。開始工作前的十幾個小時則決定了你有多少體力和精神來應付一整天的工作。

要在上班前準備充分，要做到以下三點。

首先，你需要充足睡眠。誰說晚上不用睡七、八個小時，一定是胡說。一項研究表明，連續兩周每晚只睡六個小時的人在認知測試中的表現跟連續兩天通宵差不多。缺乏睡眠還會抑制海馬體，也就是大腦中掌握美好記憶的區域。這就是為什么疲勞時經常會情緒消極。

其次，你得鍛煉身體。用鍛煉開啟新的一天會讓你能量倍增，信心十足，還會改善認知和情感。鍛煉的投入產出比非常高——鍛煉一小時可以讓你的生命延長九個小時。當你壓力山大時，鍛煉能讓你頭腦清醒。就像知名跑者蒙特?戴維斯所說：“跑步時情緒很難低落。”最后，你需要為一天的工作生活制定明確而且重點突出的計劃。

可惜的是，大多數清晨時光都被前一晚毀了。到家后，疲倦的你想著今晚終于能好好睡一覺。結果一轉眼又到半夜了，你還在一邊發郵件，一邊點擊網上的鏈接八卦哪些名人植過發。為解決這個問題，我會定一個重復提醒的上床鬧鐘。手機上的鬧鐘響起時，我得離開電腦才能關掉。

準備上床睡覺時，我會看看明天的工作安排，然后在腦海里為第二天設定三個主要目標。為了避免早晨磨磨唧唧，我會把水杯放在床邊，把運動服鋪好，想清楚第二天上班要穿什么。我還會把充電中的手機放得遠離床，這樣就不會禁不住玩手機，直接倒頭大睡。

在床上我會做三件事。第一，我會在心里盤點過去的一天——三大目標完成得怎樣？作為父親、丈夫和領導，我達到自己的預期了嗎？哪些事情我可以做得更好呢？第二，我會感謝自己擁有的一切，感恩讓人更快樂，更有成效，而且能讓人考慮得更長遠。第三，我會讀書，而且往往輪番讀兩類書，一是和工作或個人發展有關的紀實類作品，二是虛構類作品，主要為了開闊思路。前兩項任務各花一分鐘，閱讀則一直持續到關燈睡覺。

第二天早晨我會起得非常早。這是一天中你唯一真正擁有的時間——沒有短信，沒有電話，沒有干擾。我晚上睡得很踏實，所以感覺為新的一天做好了準備。我會喝點兒水，穿上運動服，做拉伸，泡咖啡，開始為三大目標努力。孩子們醒了以后，我會和家人共度一段美好時光。然后我會跑到健身房，沖個澡，再去辦公室。

到辦公室我會覺得能量滿滿，更加努力地實現三個主要目標。由于早晨已經打好基礎，該做的事都會有條不紊地推進。（財富中文網）

譯者：Charlie

審校：夏林

The Leadership Insiders network is an online community where the most thoughtful and influential people in business contribute answers to timely questions about careers and leadership. Today’s answer to the question, “What's your morning routine before going to work?” is written by Mike Steib, CEO of XO Group Inc.

Being a good leader requires stamina. The rigors of countless back-to-back meetings, exhaustion of travel, and grind of 12-plus hour days demand every ounce of your physical and emotional reserves. Leadership also requires focus and good judgment, as you constantly make the difficult choices that will determine your organization’s success. The hours before your workday begins will determine how much energy and focus you have to win the day.

There are three pillars to a successful pre-office routine.

First, you need to sleep. Anyone who tells you they do not need seven to eight hours of sleep a night is delusional. In one study, people who slept six hours a night for two weeks performed in cognitive tests comparably to people who had pulled two consecutive all-nighters. Sleep deprivation also inhibits the hippocampus—the part of the brain responsible for positive memories—which is why when you are tired, you usually act negatively.

Second, you have to exercise. Exercising to start your day pumps up your energy, builds your confidence, and improves your cognitive and emotional function. Every hour you exercise has a very high return on investment, adding nine hours to your life. And it gets your head right when you are stressed out: As famous runner Monte Davis once said, “It’s hard to run and feel sorry for yourself at the same time.” And third, you have to set a clear, focused plan for the day ahead.

Unfortunately, most morning routines are undermined the night before. You come home tired, promising yourself that tonight, finally, you are going to get a good night’s sleep. The next thing you know, it is midnight and you are both emailing and clicking on links that promise to tell you which celebrities have gotten hair plugs. To counter this, I have a recurring bedtime alarm. When it goes off, I have to leave the computer to turn off the alarm on my phone.

As I get ready for bed, I look at the calendar for the next day and mentally set three big goals for the day ahead. To reduce friction the next morning, I put water next to the bed, lay out my gym clothes, and note what I will need to wear for work. I plug in my phone away from my bed so I am not tempted to start clicking again, and hit the sack.

In bed, I do three things. First, I mentally take stock of the day: Did I achieve my three big goals? Did I live up to my expectations of myself as a dad, husband, and leader? What can I do better? Second, I express gratitude for the things I have: Gratitude makes you happier, more productive, and engenders longer-term thinking. Third, I read, tending to rotate through a balance of nonfiction related to my work or personal development, and fiction that helps to broaden my perspective. The first two take 60 seconds each. The third one lasts until I fall asleep.

The next morning I wake up super early. This is the only time of the day that you can truly own; there are no texts, no calls, no distractions. I got a solid night’s sleep, so I feel ready to take on the day. I drink my water, put on my gym clothes, stretch out, pour coffee, and begin to attack the most important three things I want to achieve. Once the kids wake up, I get a few minutes of quality time with my family. Then I run to the gym, shower up, and head to the office.

When I arrive at my desk, I feel energized, have a clear focus on my big three important items for the day, and have already made significant progress on them, thanks to a strong morning routine.