孙悟空的精彩片段:理清思路获得灵感的12个简单措施

理清思路获得灵感的12个简单措施

In life there are some days when it is difficult to concentrate on anything productive. Being a mom of eighteen-months-old twins does not give me a lot of opportunities for concentration because I constantly get distracted by dirty diapers, feeding routines, screaming, cleaning, cooking and a thousand of other things. In those moments my brain reminds me of an attic full of life-long-old stuff. And even though I know that there are some valuable things up there it gets completely impossible to find these things when I need them. This life has forced me to discover some ways that helped to clear my mind and find inspiration for essential tasks. I hope that these tips will be as useful to you as they are to me.  

在生活中会有些时候很难专心做一些有成果的事情。作为一对18个月双胞胎的妈妈，我并没有多少机会来集中精力，因为我不断地因弄脏的尿布、每日给孩子喂食、孩子的叫声、清理卫生、做饭和许许多多的其他事情而分心。每当那些时候，我的大脑就提醒我阁楼上堆满了可以用一辈子的东西。尽管我知道上面有一些有价值的东西，但是每当我需要的时候却完全找不到它们。这种生活迫使我去发现一些帮助自己为了重要的任务去理清思路获得灵感的方法。我希望这些小贴士同样对你们也有所帮助。

1. Get outside. Sunshine, fresh air and nature always do miracles for me. If you spend the whole day inside (and that’s exactly what most people do) then your body and your mind simply crave this freedom from the walls or cubicles, this unity with the outside world. Sitting on the porch, doing some yard work, sleeping in the hammock or going to the park – anything will work; just choose your favorite occupation. 

1. 出去走走。阳光、新鲜空气和大自然总是为我创造奇迹。如果你一整天都呆在屋里（大多数人正是如此），那么你的身体和内心会非常渴望墙外的自由，渴望与外面的世界融在一起。坐在走廊上，在院子里干点活，在吊床上睡一觉或者逛逛公园，任何事都可以，选择你最喜爱的消遣活动。2

2. Go for a walk. Walking provides benefits of being outside with physical activity. That’s the easiest way for me to be outside as I can always go for a walk with the babies and all three of us will have a great time together. Walking brings some magical piece and quiet into the mind and helps me to sort all my thoughts out. 

2. 散步。出门活动一下身体，散步是非常有益的。这是对我来说在户外最简单的方法，因为我可以总是带着孩子们散步，我们仨会玩得很愉快。散步可以给我的大脑带来许多魔力和宁静，帮助我清理思绪。

3. Go running. According to the latest research running has been proven to stimulate the growth of new brain cells, increase mental sharpness and concentration. For me running is the best time to think and that’s when I get most of my inspiration.  

3. 跑步。最新研究表明，跑步被证实可以刺激新的脑细胞增长，使头脑更灵敏，注意力更集中。对于我来说，跑步时是我思考的最佳时间，此时我获得了大多数的灵感。

4. Listen to some inspirational music. While you sit outside, walk or run it’s important to have the right soundtrack that will help your mind unclutter itself and make room for new thoughts. I like music that does not make me think about the words of the song. Some of my favorites are classical music (Mozart, Beethoven, Tchaikovsky, Vivaldi), modern instrumentals like Apocaliptica or foreign singers like Mylene Farmer (a French singer). 

4. 聆听激发灵感的音乐。当你坐在户外、散步或者跑步的时候，听着适合的原声音乐是非常重要的，它会帮助你理清思绪，为新的想法腾出空间。我喜欢那种不会让我思考歌词的音乐。我最喜欢的有古典音乐（莫扎特、贝多芬、柴可夫斯基和维瓦尔第）、像启示录乐队演奏的那种现代器乐曲，或者玛丽安·法莫（法国歌手）那样的外国歌手。

5. Exercise. It might seem that I am repeating myself but I just want to emphasize the importance of exercise in clearing your mind. If you cannot go for a walk or for a run then you can always workout for 10 or 15 minutes. All types of exercise stimulate blood circulation in your body and that is why it increases blood flow to your brain. Do sit-ups, push-ups, lunges, squats, whatever you like and whatever you can do at that moment. I personally like Yoga and Pilates because they promote mind and body balance and allow a person to concentrate on breathing and cleanse their mind through body movements. 

5. 运动。可能看起来我是在重复自己说过的话，但我只是想强调运动对于理清思路的重要性。如果你不能出去散散步跑跑步，那么你总可以锻炼10或15分钟。各种类型的运动都可以刺激你身体里的血液循环，这就是增快血液流入大脑的原因。仰卧起坐、俯卧撑、弓箭步刺、蹲起，你可以做任何喜欢的运动。我个人比较喜欢瑜伽和普拉提，因为这两种运动可以增强身心平衡，让人集中精力呼吸，通过肢体运动来净化心灵。

6. Practice media detox. It’s always a good idea to live at least one or two days during the week without media clutter. Start with one evening without TV, social networking, web surfing, newspapers, email and even a cell phone. Enjoy some time with your family or give yourself some time to think without any interruptions and do nothing. 

6. 练习戒除媒体。一周至少有一到两天远离媒体带来的混乱，这总是一个不错的主意。从一个傍晚开始，不看电视，不上社交网络，不网上冲浪，不看报纸、邮件，甚至不用手机。享受与家人在一起的时光，或者给自己一些时间去思考，不受任何打扰，不去做任何事情。

7. Change your diet. A lot of foods make your body and YOUR MIND lazy and it’s important to give your brain some foods that will stimulate its activity. Fatty fish like salmon, fresh berries, avocados, brightly colored vegetables and whole grains must be the base of the mind-friendly diet. Another factor is moderation as overeating often makes you tired, sleepy and slothful.  

7. 改变饮食。许多食物会让你的身体还有头脑变懒，补充一些能够刺激大脑活动的食物是很重要的。像三文鱼那样富含脂肪的鱼类、新鲜浆果、鳄梨、颜色鲜艳的蔬菜以及全谷类食物肯定是有益大脑的饮食的基础。另一个因素就是适度饮食，因为饮食过量通常会使你感觉疲劳、瞌睡还有懒散。

8. Take a bath or shower. If there is no time for anything else then a hot shower or bath can be a real life saver providing peace and quiet for the mind and body. 

8. 洗个澡。如果没时间做其他的事情，那么一个热水澡可以真正地拯救你，它会给你的身心带来安宁。

9. Get a massage. A massage releases tension in the muscles and brings your mind and body into balance. Getting a massage at a spa at least once a month is a good practice but if you do not have the time or money for it then you can always ask your significant other for a massage session. This session can grow into something further that would also be a good way to clear your mind and get inspired. 

9. 做按摩。按摩可以释放肌肉压力，促进身心平衡。一个月至少一次在温泉浴场享受按摩是很好的一个方法，但如果你没有时间或金钱来做这个，那么你可以要求你的另一半给你来次按摩。这具有的意义可以更深远，也是帮你理清思路获得灵感的一个好方法。

10. Watch your favorite inspirational movie or read your inspirational book. When I feel exhausted and completely out of balance I always watch my favorite movie Legally Blonde. Some people might think that it’s silly but they are not here to judge me and the most important is that it always helps.  

10. 看你最喜欢的能激发灵感的一部电影或者一本书。每当我感到精疲力尽、完全失衡的时候，我总是会看我最喜欢的电影《律政俏佳人》。有些人可能认为这很傻，但是他们不是在这里审判我的，最重要的是，这总是很有帮助。3

11. Write it down (expressive writing). Whatever there is on your mind just write it down in any way that will be convenient for you. I personally prefer the old-fashioned notebook and my own hand writing. As soon as I write my thoughts or worries down they leave my mind and give me room for my next thought. You can start with a simple question like ‘What should I do?’ and keep writing down all the thoughts that come to your mind. 

11. 写下来（表现思想的文字）。不管你脑子里有什么，以任何方便的方式写下来。我个人更喜欢用老式的笔记本，自己手写。一旦我写下我的想法或者担忧，它们马上就从我的脑中离开，从而给我的下一个想法腾出了空间。你可以以一个简单的问题开始，像是“我应该做什么？”，然后一直写下你脑子里所有的想法。

12. Drink a cup of coffee with a square of dark chocolate. I am not an avid coffee drinker and I can’t imagine my day and even a week without even a drop of it, but sometimes this magical brown liquid can perform real miracles for me. My favorite is black (without sugar or milk) strong Turkish coffee. Even a few drops of this drink energize my body and mind and a square of dark chocolate adds a little bit more pleasure to this ritual. It’s also believed that just a little bit of sugar and cocoa beans can sharpen your mind and make you more alert. This works wonders for me, but I do not practice it more that 2 times a week.  

12. 喝一杯咖啡，来一块黑巧克力。我不是一个喝咖啡上瘾的人，我无法想象我的一天甚至一个星期一滴咖啡都不沾，但有时这种神奇的棕色液体真的会给我带来奇迹。我最喜爱浓浓的土耳其清咖啡（不加糖和牛奶）。即便是几滴也会给我的身心注入能量，一块黑巧克力给这个小习惯增添了点滴乐趣。人们也相信，只是一点糖和可可豆就可以使你的思维更敏捷，更机灵。这在我身上产生了奇妙的作用，但是我一周最多喝两次。

In order to write this article I used three tips mentioned above – a nice relaxing walk, expressive writing and a cup of coffee. I hope the effectiveness of these techniques talk for themselves. Clearing your mind for everyday tasks is not rocket science and it will help you find inspiration in every day routines, find new approaches to old problems and bring a little bit more balance into your life. Keep it balanced!

为了写这篇文章，我用了上述的三条小贴士——舒适放松的散步、写下表现思想的文字和一杯咖啡。我希望这些技巧的效果可以不言而喻。为每日的工作理清思路并不是什么难以理解的事情，它会帮助你在每天的日常活动中找到灵感，给老问题找到新的解决方法，给你的生活带来些许平衡。保持平衡吧！