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cover of episode The 7-Day Reset for More Time, Energy, & Happiness (Backed by Science)

The 7-Day Reset for More Time, Energy, & Happiness (Backed by Science)

2025/2/24
logo of podcast The Mel Robbins Podcast

The Mel Robbins Podcast
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Mel Robbins
一位专注于领导力和个人成长的著名_motivational speaker_和播客主持人。
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我担心现代社会的设计正在偷走我们的时间、精力、快乐和专注力。为了应对这种现状，我创建了一个七项清单，帮助人们夺回掌控权，拥有更美好的生活。这个清单包含以下几个方面： 1. **大脑倾倒**: 将所有思绪和担忧倾倒在纸上，释放压力，理清思绪。这就像一次精神上的呕吐，可以帮助我们摆脱周日焦虑，以清晰的头脑开始新的一周。 2. **解放自己**: 从大脑倾倒清单中划掉那些本周不打算做的事情，解放自己，不再被这些未完成的任务所困扰。这能帮助我们腾出空间，专注于更重要的事情。 3. **选择一件重要的事情**: 从剩余的任务中选择一件对你来说有意义的事情，并为其分配15分钟的时间（我称之为“热火15分钟”）。即使只是取得一点进展，也能带来成就感，提升积极情绪和动力。哈佛商学院的研究表明，取得进展是人们感到快乐和满足的关键因素。 4. **计划膳食**: 计划好至少一顿饭，这能帮助我们更好地控制饮食，提升营养，保持健康体重，并节省金钱。更重要的是，计划膳食能降低压力，改善身心健康。 5. **计划锻炼**: 每周至少进行一次锻炼，即使只有15分钟，也能显著降低死亡风险，提升身心健康。悉尼大学的研究表明，即使是少量运动，也能带来巨大的健康益处。 6. **计划休息**: 找到一个时间段来休息，放下手机，远离电子设备，让大脑和身体得到放松。休息能降低压力水平，提高心理清晰度和专注力，改善身心健康。 7. **与他人建立联系**: 计划与朋友或家人联系，这能帮助我们建立更紧密的人际关系，提升幸福感。哈佛成人发展研究表明，亲密关系比财富和名声更重要，它能保护我们免受生活挑战，延长寿命。

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The episode starts by addressing the feeling of constant exhaustion and lack of time, attributing it to a world designed to steal our time, energy, and focus. Mel introduces a simple checklist to regain control and shares her excitement about it.
  • The world is designed to steal your time, energy, joy, and focus.
  • A simple checklist will help fight back against this.
  • The checklist is based on a decade of research on happiness, productivity, and focus.

Shownotes Transcript

Today, you are getting a simple plan to take back control. In this episode, Mel is sharing the 7 research-backed habits that will make a huge difference in your day-to-day life and will help you to reclaim your time, your energy, and your focus. 

These are weekly habits for productivity, wellness, health, and balance. 

If you feel constantly overwhelmed, stressed, or like you’re running on empty, this episode is your reset button. Consider it your blueprint for taking back control. 

After listening, you will have 7 habits, that if you do them each once per week, will make it an amazing one. You’ll go from feeling scattered and exhausted to calm, clear, and ready to face whatever life throws at you next. 

This episode comes with a powerful companion checklist—designed using the latest research to help you beat overwhelm and take back your power with simple weekly habits. The best part? You can start using it in less than a minute.

Just download it here: melrobbins.com/week)

For more resources, click here) for the podcast episode page. 

If you enjoyed this episode about getting your week together, hone in on every day next with this one: Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus).  

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