某些原因，工作上会面对一些不由自己掌控的变化。开始向上蓄力的时候，外部结构的不确定性最容易让人心绪起伏波动。面对一定的未知，思绪繁杂，不如写下来梳理心境。 人在面对不确定性的时候，总是会有些不舒服的。尤其人类会假象出很多“影响/后果”。所以分享一下自己觉得能很有用的几个点： 1. 心态层面的调整：从控制到掌控，关注自我而非外部。 我们很多时候无法控制很多事情，但是可以掌控自己的势能。即使外部变化，自己依然是那个能把复杂问题梳理清楚，稳定靠谱，赢得信任的人，这点不会改变。 2. 情绪上面：将所谓的“失控”变成好奇。 不确定的时候，大脑的本能是焦虑（因为失去了预测）。情绪转化，或者说换个角度思考问题，其实会有意思很多： - 把“我不知道会发生什么”换成“我想看看会发生什么”。 - 把“我怕被动”换成“我想看自己如何灵活应对这次变局” 我是自我游戏的主角，把未知当作实验场，而不是战场，轻松的心态观察局面和发展。 3. 学会复盘，自我对话：写下来，心里的杂音自然会消失很多。 这件事中我能直接控制的是什么？我能间接影响的是什么？我必须接受的是什么？ 我不是被环境定义的，我是通过应对环境在成长，不确定性只是帮自己打开一个新的游戏篇章，我自然从容应对。随手分享自己的感受，也非常希望听听大家都有什么好的妙招快速帮助自己应对一下面对不确定产生的不适感，谢谢啦！

今天听Wendy的4hours group，里面有一些关于心流的讨论。我一直很感恩觉得自己是一个非常容易进入心流的状态，去年写了篇关于心流的分享，没发小红书，分享在这里给大家。 btw: 运动也是让人进入心流非常容易的方式。所以，如果你没体会过心流的舒爽感，可以先从你热爱的运动沉浸式开始，抓住那种感觉，延展到别的学习工作相关的地方。

1. 找到“为什么”！ 真正认识到高质量睡眠对身心健康的重要性，这才是改善睡眠的关键。 2.固定睡觉时间，让大脑能够找到规律。 3.3-2-1法则： • 睡前3小时不进食； • 2小时不喝水； • 1小时不看屏幕，避免蓝光刺激。 4.调低房间温度，保持卧室全黑 📚Books: - *Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker* - *The Sleep Revolution by by Arianna Huffington* - *Sleep Smarter by Shawn Stevenson* - *The Sleep Solution: Why Your Sleep is Broken and How to Fix It by W. Chris Winter* 📽️Youtube videos: - Understanding Sleep Cycles (And What To Do When They're Disrupted) (6 min) by Headspace - The Neuroscience Behind Fixing Your Sleep Schedule (33 min) by HealthyGamerGG - How to Go to Sleep within 60 Seconds (4 min) by Dr.Berg - Proven Sleep Tips | How To Fall Asleep Faster (7 min) by Dr. Mike - How To Fall Asleep Quickly & Sleep The Entire Night (12 min) by Dr. Mike - My Evidence-Based Sleep Routine (13 min) by Ali Abdaal - Why You're Always Tired - 7 Myths Ruining Your Sleep (11 min) by Ali Abdaal - I Slept With My Mouth Taped Shut for 30 Days (10 min) by Ali Abdaal 👂Meditation & Music - To Use In Bed To Fall Asleep: - 10-Minute Guided Sleep Meditation | SELF (10 min) - Help Sleep Soundly Throughout the Night 45 Minute Deep Sleep Music: Slumber (45 min) - Guided 20 Minute Sleep Meditation (20 min)

Books: - "Deep Work: Rules for Focused Success in a Distracted World" by Cal Newport This book emphasizes the importance of deep work and offers practical advice on cultivating focus and reducing distractions. - "Focus: The Hidden Driver of Excellence" by Daniel Goleman Goleman explores the science behind attention and provides insights into how improving focus can enhance performance in various areas of life. - "Indistractable: How to Control Your Attention and Choose Your Life" by Nir Eyal Eyal offers techniques to master internal and external triggers, helping readers become indistractable and improve their focus. - "Essentialism: The Disciplined Pursuit of Less" by Greg McKeown McKeown's book encourages readers to focus on what is essential and eliminate non-essential activities to achieve greater focus and productivity. - "Make Time: How to Focus on What Matters Every Day" by Jake Knapp and John Zeratsky This book provides a framework for creating time for important tasks and maintaining focus in a busy world. Youtube videos: - Kaelyn’s Study with Me Co-Working Videos - Working From Home: How to Stay Focused (15 min) - How to Stay Focused While Studying - Evidence-based Tips (14 min) - 5 Small Changes to Supercharge Your Focus (15 min) - How to Study & Learn Using Active Recall | Dr. Cal Newport & Dr. Andrew Huberman (7 min) - How to Quickly Improve Focus - Andrew Huberman (20 min) Podcasts: - Eliminate Distraction: How To Take Back Control Of Your Focus | Cal Newport on Deep Questions Podcast (1h15min) - No.1 Habit & Procrastination Expert: We've Got ADHD Wrong! Break Any Habit & Never Be Distracted! on The Diary Of A CEO Podcast (1h41min) - Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88 on the Huberman Lab Podcast (1h51min) - Daniel Goleman on Focus: The Secret to High Performance and Fulfilment (1h20min)