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透視領(lǐng)導(dǎo)力是一個(gè)在線社區(qū)，商界最有思想和影響力的人士會(huì)在這里及時(shí)回答關(guān)于職場(chǎng)和領(lǐng)導(dǎo)力的問(wèn)題。今天的問(wèn)題是：早晨上班前你都會(huì)做哪些準(zhǔn)備工作？回答者是傳媒公司XO Group首席執(zhí)行官麥克?斯泰布。

好領(lǐng)導(dǎo)需要體力。接連不斷的會(huì)議、出差的疲乏以及每天超過(guò)12小時(shí)的辛勤工作會(huì)榨干你所有體力和情緒。當(dāng)領(lǐng)導(dǎo)還需要集中注意力和良好的判斷，因?yàn)槟憧傄媾R復(fù)雜的選擇，樣樣都事關(guān)公司前途。開(kāi)始工作前的十幾個(gè)小時(shí)則決定了你有多少體力和精神來(lái)應(yīng)付一整天的工作。

要在上班前準(zhǔn)備充分，要做到以下三點(diǎn)。

首先，你需要充足睡眠。誰(shuí)說(shuō)晚上不用睡七、八個(gè)小時(shí)，一定是胡說(shuō)。一項(xiàng)研究表明，連續(xù)兩周每晚只睡六個(gè)小時(shí)的人在認(rèn)知測(cè)試中的表現(xiàn)跟連續(xù)兩天通宵差不多。缺乏睡眠還會(huì)抑制海馬體，也就是大腦中掌握美好記憶的區(qū)域。這就是為什么疲勞時(shí)經(jīng)常會(huì)情緒消極。

其次，你得鍛煉身體。用鍛煉開(kāi)啟新的一天會(huì)讓你能量倍增，信心十足，還會(huì)改善認(rèn)知和情感。鍛煉的投入產(chǎn)出比非常高——鍛煉一小時(shí)可以讓你的生命延長(zhǎng)九個(gè)小時(shí)。當(dāng)你壓力山大時(shí)，鍛煉能讓你頭腦清醒。就像知名跑者蒙特?戴維斯所說(shuō)：“跑步時(shí)情緒很難低落?！弊詈螅阈枰獮橐惶斓墓ぷ魃钪贫鞔_而且重點(diǎn)突出的計(jì)劃。

可惜的是，大多數(shù)清晨時(shí)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(jué)。結(jié)果一轉(zhuǎn)眼又到半夜了，你還在一邊發(fā)郵件，一邊點(diǎn)擊網(wǎng)上的鏈接八卦哪些名人植過(guò)發(fā)。為解決這個(gè)問(wèn)題，我會(huì)定一個(gè)重復(fù)提醒的上床鬧鐘。手機(jī)上的鬧鐘響起時(shí)，我得離開(kāi)電腦才能關(guān)掉。

準(zhǔn)備上床睡覺(jué)時(shí)，我會(huì)看看明天的工作安排，然后在腦海里為第二天設(shè)定三個(gè)主要目標(biāo)。為了避免早晨磨磨唧唧，我會(huì)把水杯放在床邊，把運(yùn)動(dòng)服鋪好，想清楚第二天上班要穿什么。我還會(huì)把充電中的手機(jī)放得遠(yuǎn)離床，這樣就不會(huì)禁不住玩手機(jī)，直接倒頭大睡。

在床上我會(huì)做三件事。第一，我會(huì)在心里盤(pán)點(diǎn)過(guò)去的一天——三大目標(biāo)完成得怎樣？作為父親、丈夫和領(lǐng)導(dǎo)，我達(dá)到自己的預(yù)期了嗎？哪些事情我可以做得更好呢？第二，我會(huì)感謝自己擁有的一切，感恩讓人更快樂(lè)，更有成效，而且能讓人考慮得更長(zhǎng)遠(yuǎn)。第三，我會(huì)讀書(shū)，而且往往輪番讀兩類(lèi)書(shū)，一是和工作或個(gè)人發(fā)展有關(guān)的紀(jì)實(shí)類(lèi)作品，二是虛構(gòu)類(lèi)作品，主要為了開(kāi)闊思路。前兩項(xiàng)任務(wù)各花一分鐘，閱讀則一直持續(xù)到關(guān)燈睡覺(jué)。

第二天早晨我會(huì)起得非常早。這是一天中你唯一真正擁有的時(shí)間——沒(méi)有短信，沒(méi)有電話，沒(méi)有干擾。我晚上睡得很踏實(shí)，所以感覺(jué)為新的一天做好了準(zhǔn)備。我會(huì)喝點(diǎn)兒水，穿上運(yùn)動(dòng)服，做拉伸，泡咖啡，開(kāi)始為三大目標(biāo)努力。孩子們醒了以后，我會(huì)和家人共度一段美好時(shí)光。然后我會(huì)跑到健身房，沖個(gè)澡，再去辦公室。

到辦公室我會(huì)覺(jué)得能量滿(mǎn)滿(mǎn)，更加努力地實(shí)現(xiàn)三個(gè)主要目標(biāo)。由于早晨已經(jīng)打好基礎(chǔ)，該做的事都會(huì)有條不紊地推進(jìn)。（財(cái)富中文網(wǎng)）

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.