A recent Today Show/AOL survey found that women spend an average of 55 minutes each morning on their appearance — or a total of 6.4 hours each week — while men spend a total of 4.5 hours a week getting ready.
最近一項(xiàng)研究發(fā)現(xiàn)女人每天早上平均花費(fèi)55分鐘來(lái)整理妝容—一周總共是6.4時(shí)。男人每周共要用4.5小時(shí)進(jìn)行準(zhǔn)備。

How can you get out the door faster? Here are a few easy adjustments that will significantly shorten your morning routine:
怎樣才能更快地出門(mén)呢？下面會(huì)為大家介紹一些簡(jiǎn)單易行的調(diào)整方法，大大縮減清晨行程。

The Night Before
前一天晚上

1. Write the next day's to-do list.
1. 寫(xiě)下第二天的待辦事項(xiàng)。

By planning out the following day, you can go to sleep with less on your mind and wake up on the right track.
為第二天做好計(jì)劃，睡覺(jué)的時(shí)候可以精神負(fù)擔(dān)少一點(diǎn)，也可以正常起床。

2. Pack your bag.
2. 整理好自己的包

Don't spend the next morning scrambling to make sure you've got everything for work.
千萬(wàn)不要第二天整個(gè)早上慌張忙亂的準(zhǔn)備上班要用的東西。

3. Make lunch.
3. 做好午餐。

Preparing lunch the night before for yourself or your kids frees up your time. It's also good for your wallet, since going out for lunch every day costs you about $1,000 each year.
前一天的晚上要準(zhǔn)備好自己或孩子的午餐，這樣可以節(jié)省自己很多的時(shí)間。還可以省點(diǎn)錢(qián)，因?yàn)槊刻斐鋈コ晕绮?，一年下?lái)你就要花費(fèi)大約1000美元。

4. Check the next day's forecast.
4. 查好第二天的天氣狀況。

Knowing the weather will help you prepare your clothes, as well as plan your commute. For example, if there's going to be a snow or rain storm the next morning, you should probably get out the door sooner than usual.
清楚天氣狀況有助于準(zhǔn)備衣物，而且也可以提前準(zhǔn)備好出行計(jì)劃。例如，如果第二天早上是雨雪天氣，你就會(huì)比平時(shí)提前出門(mén)。

5. Pick your outfit.
5. 選好衣服。

You can cut down a significant amount of preparing for the day if you wake up knowing what you're going to wear.
如果每天早上醒來(lái)的時(shí)候，你都知道自己要穿什么，就會(huì)省下一天很多的準(zhǔn)備時(shí)間。
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6. Get to bed at the same time every night.
6.每晚按時(shí)上床睡覺(jué)。

By getting into a strict sleep schedule, you'll wake up feeling more refreshed and focused. Studies have shown that "better sleep is better than more sleep."
通過(guò)嚴(yán)格的睡眠安排，你會(huì)醒來(lái)的時(shí)候精神恢復(fù)的更好，注意力更加集中。已經(jīng)有研究表明：“睡眠質(zhì)量要比睡眠數(shù)量更重要?！?/div>

In The Morning
第二天早上

7. Lay off the "snooze" button.
7. 關(guān)掉“貪睡”按鈕。

Any time you hit snooze and drift off, you're restarting your brain's sleep cycle, which will make you feel even groggier when you finally roll out of bed. If you consistently wake up tired, you may need to go to bed earlier.
每次你按下鬧鐘的貪睡鍵，都是在重啟大腦的睡眠循環(huán)。這樣只會(huì)讓你在最終醒來(lái)的時(shí)候更加頭昏腦漲。如果總是醒過(guò)來(lái)的時(shí)候很累，那么你就要早一點(diǎn)睡覺(jué)了。

8. Do some quick stretches.
8. 做一些簡(jiǎn)單的運(yùn)動(dòng)。

If you don't have time for a full-blown exercise routine, it's worth setting aside a moment for some easy stretches. You'll get your heart pumping faster and get the excess fluid out of your joints, ridding you of some lethargy.
如果你沒(méi)有時(shí)間進(jìn)行全面的運(yùn)動(dòng)，做一些簡(jiǎn)單的舒展運(yùn)動(dòng)還是值得的。這樣你可以讓自己的心跳加速，也可以排除關(guān)節(jié)里的積液，讓自己打起精神。

9. Let the sun in.
9. 讓陽(yáng)光照進(jìn)屋內(nèi)。

When light hits your eye in the morning, it taps into your brain's circadian rhythm and helps you wake up. Research suggests that the sun's orange light and the sky's blue light have a greater impact than the light bulbs in your ceiling.
當(dāng)清晨的陽(yáng)光照進(jìn)你的眼里，就敲響了你大腦里的生物鐘，這會(huì)有助于你醒來(lái)。研究表明，太陽(yáng)的橘黃色以及天空的藍(lán)色要比你天花板上的燈泡更有影響力。

10. Drink a cold glass of water.
10. 喝一杯涼水。

A glass of water first thing in the morning will give your metabolism a boost — and thus your energy level — without affecting your digestion.
每天早上第一件事先喝一杯水，有助于一天的新陳代謝，提升能量水平，還不會(huì)影響自己的消化。
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11. Play some music.
11. 播放一些音樂(lè)。

Not only can music improve your mood and energy level, but it can also serve as a way to track how much time has passed, especially if you use a playlist you made for the morning.
播放音樂(lè)可以舒緩自己的情緒，增強(qiáng)能量。如果你特意為這個(gè)早上準(zhǔn)備了一個(gè)播放列表，音樂(lè)還可以用來(lái)計(jì)算時(shí)間。

12. Ignore your phone, computer, and TV.
12. 別理自己的手機(jī)、電腦、電視。

If you're trying to save time, don't get caught up in emails, texts, or a TV show.
如果你想節(jié)省時(shí)間，就不要處理郵件，文件，或者看一出電視節(jié)目。

13. Set a strict time to leave the house.
13. 嚴(yán)格規(guī)定出門(mén)時(shí)間。

Determine a time to leave your home that has proven to get you to work early. Set an alarm if you have to.
明確自己的出門(mén)時(shí)間，確保提前上班。如果必要，設(shè)置一個(gè)鬧鐘。

14. Have a fast, nutritious breakfast available.
14. 盡可能享用一次快捷營(yíng)養(yǎng)的早餐。

If you want optimal energy, then you need to eat breakfast. Foods like yogurt, granola, and fruit are quick and nutritious, and you can take them along for your commute if you're running late.
如果想擁有最佳的能量，那么你就必須吃早餐。例如，酸奶和即食麥片，方便快捷有營(yíng)養(yǎng)，如果快遲到了，你還可以直接帶在路上吃。

15. Have set locations for things like your keys, bag, and coat.
15. 包、鑰匙、衣服這類(lèi)東西要放在固定的位置。

There's no need to spend 10 minutes hunting down your keys. Adding some order to your life will free you up each morning.
沒(méi)有必要花費(fèi)10分鐘的時(shí)間來(lái)找鑰匙。讓自己的生活規(guī)律起來(lái)，那么每天早上也會(huì)輕松起來(lái)。