最难沟通的不是没有文化的人，而是已经被灌输标准答案的人。 if you cannot decide， the answer is no. always say less than necessary. 永远不要拧巴，像没有受过伤一样去对待别人。 情绪不重要，无论好的情绪还是不好的情绪，都要像清风穿透你。最重要的是你在做什么，距离你的目标有多远。 保持一点点喜悦和一点点的危机感是最好的状态。

跟帖打卡，早晚一次，给自己一个仪式感：） 早：每天最重要的三件事 晚：当天完成情况+改进意见

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)