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30 Tiny Habits To Improve Your Life
30个改善生活的小习惯
We are the sum of our actions, and therefore our habits make all the difference.
我们是行动的总和，因此我们的习惯会带来很大的不同。
Improving your life doesn’t necessarily require a complete overhaul of your routine. Tiny habits are simple, easy-to-practice activities you can do daily, and the best part is that once you get started, you won’t even have to try hard to keep them going.
改善生活并不一定需要彻底改变你的日常生活。微习惯是简单、易于实践的活动，你可以每天进行，最好的部分是，一旦你开始，你甚至不必努力去坚持下去。
You can make small, incremental changes one at a time and still make a big impact on your life. Small actions create positive momentum and help establish new, healthier habits over time.
你可以一次做出一个小小的、渐进的改变，但仍然会对你的生活产生很大的影响。小行动创造积极的势头，并有助于随着时间的推移建立新的、更健康的习惯。
From improving your diet to increasing your productivity, these are a variety of tiny habits you can adopt to improve your life.
从改善饮食到提高工作效率，您可以养成各种微习惯来改善生活。
1.Drink a glass of water first thing in the morning.
早上起床后第一件事就是喝一杯水。
2.Spend the first hour of your day on your most important task.
把一天的第一个小时花在最重要的任务上。
3.Do a few minutes of stretching before bed.
睡前做几分钟的伸展运动。
4.Put your keys in the same place every day.
每天把钥匙放在同一个地方。
5.Keep a daily journal to reflect on your thoughts, feelings, and experiences.
记日记，反思你的想法、感受和经历。
6.Set a daily reminder to take a short break and stretch your legs.
每天设置一个提醒，休息一会儿，伸展一下腿脚。
7.Eat a small healthy snack as a morning or afternoon pick-me-up.
吃一小点健康零食，作为早上或下午的提神剂。
8.Declutter your work desk before you close from work.
下班前整理一下办公桌。
9.Practice mindfulness or meditation for a few minutes first thing in the morning or before sleep.
早上起床后或睡觉前，练习几分钟正念或冥想。
10.Read a few pages of your favourite book before going to sleep.
睡觉前读几页你最喜欢的书。
11.Review your to-do list or schedule for the next day before bed.
睡觉前查看第二天的待办事项清单或日程安排。
12.Go for a walk outside for a few minutes each day, weather permitting.
如果天气允许，每天出去散步几分钟。
13.Listen to a podcast or TED talk during your commute or on a break.
在上下班途中或休息时听听播客或 TED 演讲。
14.Put your phone on “Do Not Disturb”mode before bed.
睡前将手机调至“请勿打扰”模式。
15.Practice deep breathing exercises during moments of stress.
在压力大的时候做深呼吸练习。
16.Take a few minutes to do a quick clean-up before going to bed.
睡觉前花几分钟快速清理一下。
17.Take a short walk outside every morning or evening.
每天早上或晚上在户外散步。
18.Take a short break every hour to move around and stretch.
每小时休息一会儿，活动一下身体，做做伸展运动。
19.Drink a glass of water every hour or two during the day.
白天每隔一两个小时喝一杯水
20.Do a quick decluttering of your digital life, such as emptying your email inbox weekly.
快速清理一下你的数字生活，比如每周清空你的电子邮件收件箱。
21.Listen to relaxing music or podcast while on break.
休息时听听轻松的音乐或播客。
22.Use a timer to break up your workday into 25-minute focus sessions with 5-minute breaks.
使用计时器将你的工作日划分为 25 分钟的专注时间，中间有5分钟的休息时间。
23.Set a monthly reminder to review your long-term goals.
设置每月提醒来回顾你的长期目标。
24.Take a photo of something beautiful you see on your daily walk.
拍一张你每天散步时看到的美景的照片。
25.Spend some time in nature every day, if possible.
如果可能的话，每天花一些时间在大自然中。
26.Practice good posture to improve your overall health and self-confidence.
练习良好的姿势以改善你的整体健康和自信。
27.Listen to a podcast or audio book while running errands.
在跑腿时听播客或有声读物。
28.Take a few minutes each day to unplug from technology and enjoy nature or your surroundings.
每天花几分钟远离科技，享受大自然或周围的环境。
29.Keep a book nearby to read during idle time or when you need a break.
在闲暇时间或需要休息时，把一本书放在身边阅读。
30.Go to bed and wake up at the same time each day to help you stick to a consistent sleep schedule.
每天在同一时间上床睡觉和起床，以帮助你坚持一致的睡眠时间表。
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