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透視領(lǐng)導(dǎo)力是一個(gè)在線社區(qū)，商界最有思想也最具影響力的大咖會(huì)在此及時(shí)回答有關(guān)職場(chǎng)和領(lǐng)導(dǎo)力的問(wèn)題。今天的問(wèn)題是：“你每天上班前有什么習(xí)慣？”回答者是XO Group Inc.的首席執(zhí)行官麥克·施泰布。

當(dāng)個(gè)好領(lǐng)導(dǎo)需要毅力。一場(chǎng)連一場(chǎng)開(kāi)會(huì)，頻繁出差疲于奔命，每天工作12個(gè)小時(shí)以上，種種辛勞都需要身體和情感上做好充分準(zhǔn)備。領(lǐng)導(dǎo)者還要精力集中，具備良好的判斷力，因?yàn)榭傄鲇绊懝厩巴镜钠D難決策。工作日開(kāi)始前的幾個(gè)小時(shí)怎么過(guò)，將決定有沒(méi)有足夠的精力和注意力來(lái)應(yīng)付一整天。

上班前的三大習(xí)慣有助于獲得成功。

首先需要充足的睡眠。不管是誰(shuí)，只要跟你說(shuō)每晚不用睡7到8個(gè)小時(shí)，肯定是得了妄想癥。一項(xiàng)研究顯示，如果連續(xù)兩周每晚只睡6個(gè)小時(shí)，在認(rèn)知測(cè)試中的表現(xiàn)與連續(xù)兩晚通宵相當(dāng)。睡眠不足也會(huì)抑制海馬體，也就是大腦中負(fù)責(zé)積極記憶的部分。這也是為什么疲勞時(shí)經(jīng)常有消極行為。

第二，一定要鍛煉身體。早晨鍛煉可以增強(qiáng)能量，建立信心，提高認(rèn)知和情感能力。花在鍛煉身體上的每一個(gè)小時(shí)都有很高的回報(bào)，壽命可以延長(zhǎng)9小時(shí)。壓力大的時(shí)候可以保持頭腦清醒。就像著名的跑步達(dá)人蒙特·戴維斯曾說(shuō)：“跑步的時(shí)候很難陷入消極情緒。”第三，要堅(jiān)持鍛煉就得為接下來(lái)的一天制定清晰明確的計(jì)劃。

不幸的是，大部分的晨間習(xí)慣都被前一天晚上毀了。回家感覺(jué)很累，向自己保證晚上睡個(gè)好覺(jué)。然后眼一眨又到半夜，你還在發(fā)電子郵件，在網(wǎng)上點(diǎn)些無(wú)聊的八卦鏈接，看哪些明星做了植發(fā)。為了解決問(wèn)題，我定了個(gè)提醒睡覺(jué)的鬧鐘。一到時(shí)間我就關(guān)電腦，再關(guān)掉手機(jī)上的鬧鐘。

準(zhǔn)備睡覺(jué)時(shí)，我會(huì)看看第二天的日程表，心里為接下來(lái)的一天設(shè)定三個(gè)大目標(biāo)。為了減少早起的麻煩，我把水放在床邊，整理好健身穿的衣服，想好上班需要穿什么。我把手機(jī)放在跟床有點(diǎn)距離的地方，避免刷手機(jī)，然后上床睡覺(jué)。

躺在床上時(shí)我會(huì)做三件事。首先在腦子里把當(dāng)天過(guò)一遍，有沒(méi)有實(shí)現(xiàn)三大目標(biāo)？有沒(méi)有達(dá)到我作為父親、丈夫和領(lǐng)導(dǎo)者的期望？有哪些可以改進(jìn)之處？第二，我對(duì)擁有的東西表示感激。心懷感激讓人更快樂(lè)、更高效，也會(huì)考慮得更長(zhǎng)期。第三是閱讀，要么看跟工作或個(gè)人發(fā)展有關(guān)的非小說(shuō)書(shū)籍，要么看有助于開(kāi)闊視野的小說(shuō)，兩種之間經(jīng)常調(diào)換平衡。前兩項(xiàng)花60秒。第三件則一直持續(xù)到睡著。

第二天早上我很早就起床。這是一天中唯一能夠真正擁有的時(shí)間，不用處理文件，沒(méi)有電話，也不會(huì)分心。我踏實(shí)睡了整晚，準(zhǔn)備好迎接新一天。我會(huì)喝點(diǎn)水，穿上運(yùn)動(dòng)服舒展筋骨，倒咖啡，開(kāi)始處理最重要的三件事。孩子們醒來(lái)后，我跟家人好好相處幾分鐘。然后去健身房沖個(gè)澡，去辦公室上班。

到辦公桌時(shí)，我感覺(jué)精力充沛，對(duì)當(dāng)天最重要的三件事都心中有數(shù)，也已經(jīng)取得了明顯的進(jìn)展，這一切都靠嚴(yán)格遵守早晨的習(xí)慣。（財(cái)富中文網(wǎng)）

譯者：馮豐

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.