——开启自我提升之旅

—— Embark on a journey of self-improvement

1. 创建舒适的睡眠环境：确保卧室是一个安静、凉爽、黑暗和舒适的环境。使用舒适的床垫和枕头，避免太多的光线和噪音。

1. Create a comfortable sleeping environment: Ensure that the bedroom is a quiet, cool, dark, and comfortable space. Use a comfortable mattress and pillows, and avoid excessive light and noise.

2. 首先，要恢复自律，我们需要认识到自律的重要性。自律是一种能力，它能帮助我们更好地管理时间、精力和情绪，从而提高工作效率和生活质量。具备自律能力的人通常更容易实现目标，更容易获得成功。因此，正视自己的问题，承认自律的重要性，是恢复自律的第一步。

2. Firstly, to restore self-discipline, we need to recognize the importance of self-discipline. Self-discipline is a capability that helps us better manage our time, energy, and emotions, thereby improving work efficiency and the quality of life. People with self-discipline are generally more likely to achieve their goals and more likely to succeed. Therefore, facing our own problems and acknowledging the importance of self-discipline is the first step in restoring self-discipline.

3. 朋友的父亲被查出肾衰竭，需要大笔的钱化疗，和后期换肾的准备。但朋友大学毕业后，一直没找到正经工作，连2万块都拿不出来。只好四处借钱，尝尽了世事心酸。

3. The father of a friend was diagnosed with kidney failure and requires a substantial amount of money for chemotherapy and the preparation for a kidney transplant later on. However, after graduating from university, the friend has been unable to find a proper job and couldn't even come up with 20,000 yuan. They had to borrow money from everywhere, experiencing the bitterness of life and the world.

4. 控制饮食：避免在临睡前大餐，以及避免酒精和大量的液体摄入，以减少夜间醒来上厕所的次数。

4. Dietary control: Avoid heavy meals and alcohol as well as excessive liquid intake before bedtime to reduce the frequency of waking up to use the bathroom at night.

5. 放松压力：学会有效地管理日常生活中的压力和焦虑。这可以通过冥想、深呼吸、瑜伽或其他放松技巧来实现。

5. Stress relief: Learn to effectively manage stress and anxiety in daily life. This can be achieved through meditation, deep breathing, yoga, or other relaxation techniques.

6. 避免电子设备：在睡前一小时左右，避免使用电子设备，如手机、平板电脑和电视。这些设备发出的蓝光可能干扰褪黑素的分泌，影响入睡。

6. Avoid electronic devices: Avoid using electronic devices such as smartphones, tablets, and televisions about an hour before bedtime. The blue light emitted by these devices may interfere with the secretion of melatonin, affecting sleep.

7. 建立睡前仪式：养成一些固定的睡前仪式，如喝一杯温热的茶、洗脸刷牙、阅读或冥想，这有助于告诉身体是时候准备休息了。

7. Establish a bedtime routine: Develop some fixed bedtime rituals, such as drinking a cup of warm tea, washing your face and brushing your teeth, reading, or meditating, which helps signal to your body that it's time to prepare for rest.

8. 在现代社会中，随着生活节奏的加快和竞争的激烈，越来越多的人开始面临各种压力，导致自律能力逐渐减弱。长期摆烂不仅会影响个人的成长和发展，还可能导致身心健康问题。那么，在长期摆烂之后，如何恢复自律呢？本文将从以下几个方面为您提供一些建议。

8. In modern society, with the acceleration of life rhythm and the intensification of competition, an increasing number of people are facing various kinds of pressures, leading to the gradual weakening of self-discipline. Long-term laziness not only affects personal growth and development but may also lead to physical and mental health issues. So, how to regain self-discipline after long-term laziness? This article will provide some suggestions from the following aspects.

9. 如果不想昏昏噩噩，得过且过地过一辈子，就要管好自己。以高度的自律科学规划自己的生活，构建幸福的底气，活出想要的精彩。

9. If you don't want to live a life of confusion and mediocrity, just getting by, you need to take control of yourself. With a high level of self-discipline, scientifically plan your life, build the confidence for happiness, and live out the wonderful life you desire.

10. 定期锻炼：规律的体育锻炼可以提高睡眠质量，但最好避免在临睡前进行剧烈的身体活动。

10. Regular Exercise: Regular physical exercise can improve the quality of sleep, but it is best to avoid intense physical activities right before bedtime.

11. 保持良好的睡眠习惯需要一些自律和坚持，这有助于调整你的生物钟，提高睡眠质量。

11. Maintaining good sleep habits requires some self-discipline and perseverance, which helps to adjust your body clock and improve the quality of your sleep.

12. 【3】平时多运动

12. 【3】Exercise more in everyday life.

13. 任何的梦想和享乐，都不能跟生命过不去。早点睡觉，颐养身体，夯实生活的根基。

13. Any dream and enjoyment should not go against life. Go to bed early, take care of your body, and lay a solid foundation for life.

14. 教育家蔡元培说：殊不知有健全的身体，始有健全之精神。若身体柔弱，则思想精神何由发达。

14. The educator Cai Yuanpei said: "Indeed, it is only when one has a sound body that they can have a sound spirit. If the body is weak, then how can the thoughts and spirit develop?"

15. 乔布斯56岁死于胰腺癌。死前留下遗书：如果有来生，一定要早睡，不再用挑灯夜战的激情折损生命。乔布斯长期熬夜，因为他认为夜晚宁静的环境，可以让他独享思考和奋斗的时光。这让它实现了苹果的辉煌，当然也反噬了健康。

15. Steve Jobs died of pancreatic cancer at the age of 56. Before his death, he left a will: If there is a life after death, I must definitely go to bed early and no longer use the passion of working through the night to waste my life. Steve Jobs often stayed up late because he believed that the quiet environment at night allowed him to enjoy his time of thinking and struggling alone. This led to Apple's辉煌, but of course, it also took a toll on his health.

16. 与那些自律性很强的朋友们待在一起，受到群体的鼓励和感染，有助于帮你达到自律性。

16. Spending time with friends who have a strong sense of self-discipline can help you achieve self-discipline through the encouragement and influence of the group.

17. 如果长时间处于紧张的学习工作中，会让你感到疲倦，导致积极性下降，工作的效率也会变低，适当调节自己是非常重要的，一个星期放自己一天假，不管任何工作、学习上的事情，享受生活。

17. If you spend a long time in tense study and work, it will make you feel tired, leading to a decrease in enthusiasm and a drop in work efficiency. It is very important to adjust yourself appropriately. Take a day off from work or study once a week, regardless of any work or study-related matters, and enjoy life.

18. 其次，设定明确的目标是恢复自律的关键。一个明确的目标可以帮助我们更好地集中精力，激发内在动力。在设定目标时，要确保目标具有可实现性、可衡量性和时限性。同时，要将目标分解为小步骤，逐步完成，以增强信心和动力。

18. Secondly, setting clear goals is crucial for regaining self-discipline. A clear goal can help us better focus our energy and stimulate internal motivation. When setting goals, ensure that they are achievable, measurable, and time-bound. At the same time, break down the goals into small steps and complete them gradually to enhance confidence and motivation.

19. 自我监控是提高自律能力的有效手段。我们可以通过记录自己的行为和进度，定期检查和反思，以便及时发现问题并进行调整。此外，可以尝试使用一些自律工具，如番茄工作法、日程表等，来帮助自己更好地管理时间和任务。

19. Self-monitoring is an effective means to improve self-discipline. We can record our own behaviors and progress, regularly check and reflect on them, so as to discover and adjust problems in time. Moreover, we can try to use some self-discipline tools, such as the Pomodoro Technique, schedules, etc., to help ourselves better manage time and tasks.

20. 塞万提斯说：“睡眠是对醒着时的苦恼的最佳治疗。”一天的烦恼和负累，睡一觉起来，减去了一大半。

20. Cervantes said, "Sleep is the best cure for the troubles of being awake." After a day of worries and burdens, a good night's sleep can reduce them by half.

21. 良好的人际关系有助于我们保持自律。与志同道合的朋友一起学习、交流和成长，可以激发我们的斗志和动力。同时，要学会拒绝诱惑，避免与消极的人交往，以免受到负面影响。

21. Good interpersonal relationships help us maintain self-discipline. Studying, communicating, and growing with like-minded friends can ignite our spirit and motivation. At the same time, we should learn to reject temptation and avoid associating with negative people to prevent negative influences.

22. 生命在于运动，静止等于衰朽。运动与不运动，十年后，差的是整个人生。

22. Life lies in motion, and stillness equals decay. The difference between being active and inactive will be the whole of one's life in ten years.

23. 余生，请管理好自己，减少无谓的消耗。没事早点睡，有空多挣钱，平时多运动，努力过上健康，积极，有底气的生活。

23. For the rest of your life, please take good care of yourself and reduce unnecessary consumption. Go to bed early when there's nothing to do, earn more money when you have the chance, exercise more regularly, and strive to live a healthy, positive, and confident life.

24. 限制日间午睡：如果需要午睡，最好限制时间并避免过长的午睡，以免影响晚上的入睡。

24. Limiting Afternoon Naps: If a nap is necessary, it's best to limit the time and avoid overly long naps to prevent difficulties in falling asleep at night.

25. 别让你挣钱的速度，跟不上父母老去的速度。

25. Don't let the speed at which you earn money keep up with the pace of your parents' aging.

26. 良好的作息习惯对于恢复自律至关重要。充足的睡眠、规律的饮食和适当的运动都能帮助我们保持良好的身体状态，从而提高自律能力。此外，避免过度依赖咖啡因、糖分等刺激性物质，以免影响我们的判断力和执行力。

26. Good work-life habits are crucial for restoring self-discipline. Adequate sleep, regular meals, and appropriate exercise can all help us maintain good physical condition, thereby improving our self-discipline. In addition, we should avoid over-reliance on stimulants such as caffeine and sugar, as this may affect our judgment and execution abilities.

27. 古人说：“流水不腐，户枢不蠹。”

27. The ancients said: "Running water does not rot, and a well-oiled pivot does not get worm-eaten."

28. 金钱不是万能的，没有金钱则万万不能。

28. Money is not everything, and without money, it is absolutely indispensable.

29. 俗话说：“一钱逼死英雄汉”，“贫贱夫妻百事哀”。没有钱，只能在底层的泥沼挣扎，忍受人间的冷暖炎凉。

29. As the saying goes, "A single coin can kill a hero," and "for a poor couple, every affair is a source of grief." Without money, one can only struggle in the mire at the bottom, enduring the cold and warmth, the highs and lows of human life.

30. 曾有一张关于钟南山的图片刷遍网络：82岁的钟南山在健身房，手举40磅的臂力器上下伸缩，赤裸的上身呈现出鲜明的腹肌。

30. Once, a picture of Zhong Nanshan went viral on the internet: At 82 years old, Zhong Nanshan is in the gym, lifting a 40-pound arm weight up and down, and his bare upper body shows a distinct six-pack abs.

31. 把所有能诱惑到你的东西都放在你的视野以外，将手机调成省电模式，收不到任何社交APP的消息，远离这些诱惑源头要自己严格要求自己。

31. Place all things that can entice you out of your field of vision, set your phone to power-saving mode, so you won't receive any messages from social apps, and stay away from these sources of temptation. It is important to discipline yourself.

32. 总之，恢复自律是一个长期的过程，需要我们持续努力和坚持。只有真正认识到自律的重要性，设定明确的目标，建立良好的作息习惯、学习习惯和自我监控能力，以及调节情绪，我们才能逐步恢复自律，实现自己的目标和梦想。

32. In summary, regaining self-discipline is a long-term process that requires our continuous effort and perseverance. Only by truly recognizing the importance of self-discipline, setting clear goals, establishing good daily routines, study habits, self-monitoring abilities, and regulating emotions can we gradually restore self-discipline and achieve our goals and dreams.

33. 给自己好的生活，给孩子好的未来，给父母好的晚年，都离不开钱的加持。

33. To live well for oneself, to provide a good future for children, and to enjoy a good twilight years for parents, all rely on the power of money.

34. 学习是提高自律能力的重要途径。通过阅读、上课、参加培训等方式，不断充实自己的知识和技能，提高自己的综合素质。同时，要学会利用碎片时间进行学习，如利用上下班通勤时间、午休时间等。此外，要保持对新知识的好奇心和求知欲，以便更好地激发自己的学习热情。

34. Learning is an important way to enhance self-discipline. By reading, attending classes, participating in training, and other methods, continuously enrich your knowledge and skills, and improve your overall quality. At the same time, learn to utilize fragmented time for learning, such as using the commuting time to and from work,午休 time, and so on. In addition, maintain curiosity and a desire for knowledge about new things to better stimulate your learning enthusiasm.

35. 坚持运动的人，身体健康，面色红润，精神昂扬，整天都充盈着满满的活力。不爱运动的人，免疫力低下，精神萎缩，容易受病毒的侵蚀。

35. People who persist in exercising have healthy bodies, rosy complexions, and vibrant spirits, brimming with boundless energy throughout the day. Those who do not like exercising have weakened immunity,萎缩的精神, and are susceptible to the invasion of viruses.

36. 在同一时间里不要想完成多项任务，因为想要完成是很难得，而未完成的任务会让你感到失落，打击你的积极性，所以最好一个时间段完成一个任务，同一时间至专注一件事情。

36. Do not try to accomplish multiple tasks at the same time, because it is rare to complete them successfully, and the uncompleted tasks will make you feel disappointed and undermine your enthusiasm. Therefore, it is best to focus on completing one task at a time, and give full attention to a single matter.

37. 【1】没事早点睡

37. 【1】There's no need to stay up late; go to bed early.

38. 要以年、月、周、日制定不同时间周期的计划，每隔一段时间看看自己的这些计划是否完成。你所制定的计划会督促你付出实际行动，完成任务清单。

38. It is necessary to make plans for different time cycles such as year, month, week, and day. Check periodically whether these plans of yours have been completed. The plans you make will urge you to take practical actions and complete the task list.

39. 给自己设定一个上床睡觉的时间，不要熬夜，不要赖床，只有睡眠充足了才能让你的大脑保持清醒，良好的精神才能更好地抵制外界诱惑。

39. Set a time for going to bed, avoid staying up late, and don't linger in bed. Only with sufficient sleep can your brain stay alert, and a good spirit can better resist external temptations.

40. 加强运动，点亮生命。文明其精神，野蛮其体魄。提升生命质量，奠定幸福生活。

40. Strengthen physical exercise, illuminate life. Civilize the spirit, strengthen the physique. Enhance the quality of life, lay the foundation for a happy life.

41. 生命的过程，就是不断挣钱花钱的过程。没有金钱的支持，偌大的世间，也不会有自己的立足之地。

41. The process of life is a continuous cycle of earning and spending money. Without the support of money, even in such a vast world, one will not have a place to stand on.

42. 【2】有空多挣钱

42. 【2】Make more money when you have free time.

43. 每一个花钱的理由，都是挣钱的动力。

43. Every reason for spending money is a motivation for earning it.

44. 早睡，让身体及时休息，才能保证生命的持续运转。曾国藩把早睡早起视为养生第一秘诀，因为他能给人旺盛的精力，和积极的状态。相反，习惯熬夜，是对生命的严重摧残。

44. Early to bed, allowing the body to rest in a timely manner, is essential for ensuring the continuous operation of life. Zeng Guofan regarded early to bed and early to rise as the first secret of health preservation, because it can provide people with abundant energy and a positive state. Conversely, the habit of staying up late is a serious abuse of life.

45. 情绪波动会影响我们的自律能力。因此，要学会调节情绪，保持心态平和。可以通过锻炼、冥想、倾诉等方式来缓解压力和负面情绪。同时，要学会正确看待失败和挫折，将其视为成长的机会，而不是负担。

45. Emotional fluctuations can affect our self-discipline. Therefore, it is important to learn to regulate emotions and maintain a peaceful mindset. Stress and negative emotions can be alleviated through exercise, meditation, and sharing with others. At the same time, we should learn to view failures and setbacks correctly, treating them as opportunities for growth rather than burdens.

46. 生命是一个不断循环的系统，需要修整与调节。而充足的睡眠无疑是调节的最好方式。

46. Life is a continuously cyclic system that requires trimming and adjustment. And ample sleep is undoubtedly the best way to regulate it.

47. 有空多挣钱，提升生存的能力，累积幸福的底气。

47. Make more money when you have free time, enhance your ability to survive, and accumulate the confidence to lead a happy life.

48. 樊登曾因身体抵抗力低下，动辄生病，严重影响他的生活和事业。为此他开始每天坚持跑步，在持续的运动中体能获得极大的提升，为他后来的创业奠定了基础。

48. Fan Deng once suffered from a weakened immune system, frequently falling ill, which severely affected his life and career. To address this, he started to run every day, significantly improving his physical fitness through continuous exercise, which laid a solid foundation for his later entrepreneurship.

49. 放松活动：进行一些放松的活动，如阅读、冥想、深呼吸练习或瑜伽。避免在睡前进行剧烈的身体活动。

49. Relaxation activities: Engage in some relaxing activities such as reading, meditation, deep breathing exercises, or yoga. Avoid intense physical activities before going to bed.

50. 避免咖啡因和刺激物：下午和晚上避免摄入咖啡因、尼古丁和其他刺激物，以减少它们对睡眠的干扰。

50. Avoid caffeine and stimulants: Avoid consuming caffeine, nicotine, and other stimulants in the afternoon and evening to reduce their interference with sleep.

51. 避免刺激性思维：如果你在床上继续思考工作或其他焦虑的事情，可以在纸上写下来，以便在第二天处理，然后尝试放松。

51. Avoid stimulating thoughts: If you continue to think about work or other anxious matters in bed, write them down on paper for handling the next day, then try to relax.

52. 一个年逾耄耋的老人，随时精神抖擞，雷厉风行，在抗疫一线撑起民族的自信心，的确让人感佩不已。

52. An elderly person over a hundred years old, always energetic and decisive, has upheld the confidence of the nation on the front line of the fight against the pandemic, indeed, it is truly impressive.

53. 最重要的是保持一致性和耐心，养成这些好习惯可能需要一段时间。如果你持之以恒并且遵循这些建议，将会有助于保持良好的睡眠习惯和提高睡眠质量。如果你仍然遇到严重的睡眠问题，最好咨询医生或专业的睡眠专家以获取更多的帮助和建议。

53. Most importantly, consistency and patience are key; developing these good habits may take some time. If you persist and follow these suggestions, it will help maintain good sleeping habits and improve sleep quality. If you still encounter serious sleep problems, it is best to consult a doctor or a professional sleep expert for more help and advice.

54. 郭德纲说：穷人在十字街头耍十把钢钩，钩不着亲朋的骨肉；富人在深山老林舞刀枪棍棒，打不散无义的宾朋。

54. Guo Degang said: The poor may swing ten steel hooks at the crossroads, but cannot hook their relatives and friends; the rich may brandish swords and sticks in the deep mountains and old forests, but cannot scatter the unworthy guests and friends.

55. 温水浴：洗个温水浴有助于放松肌肉和降低体温，为入睡做好准备。

55. Warm bath: Taking a warm bath helps to relax the muscles and lower body temperature, preparing you for sleep.