30天的念力计划
这30天的正念计划将帮助你感觉平静和更多的出现在1月
![30-Day Mindfulness Plan 30天的念力计划](https://media1.popsugar-assets.com/files/thumbor/SK8xVNCPJ8wtxDRoDGrgwzgq_8o/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/17/998/n/1922729/488a5b4b60a2f4d6854a36.83431342_/i/30-day-mindfulness-plan.jpg)
当你的板已经满了——或者,更有可能的是,满溢的-可操作的步骤更用心在你的日常生活似乎只是一件事,待办事项列表,您可以从未完成。在POPSUGAR,我们知道的感觉,所以我们与三个正念专家合作,开发一个月计划,每天你可以做一个小任务感觉更多的礼物在你生活的所有领域。在专家的帮助下,你会得到更多休息睡眠建立更好的关系,在工作中更有效率或学校,照顾好你的头脑和身体,以及更多。目的是更加快乐和健康的比当你开始30天——希望捡一些习惯你要继续挑战结束后很长时间都是。继续阅读开始!
第一天:使用舒缓的,温柔的闹钟醒来
![Day 1: Use a Soothing, Gentle Alarm to Wake Up 第一天:使用舒缓的,温柔的闹钟醒来](https://media1.popsugar-assets.com/files/thumbor/VbY0Wa54uApqzsS_pogGY0bizBg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/17/709/n/1922729/84ff1d8960a293620df257.93792032_GettyImages-/i/Day-1-Use-Soothing-Gentle-Alarm-to-Wake-Up.jpg)
图片来源:盖蒂/ LumiNola
第二天:做一个待办事项清单,实际上是可行的
![Day 2: Make a To-Do List That Is Actually Doable 第二天:做一个待办事项清单,实际上是可行的](https://media1.popsugar-assets.com/files/thumbor/hKlq2ueDPO8uzYbhpPxgcF35Vv0/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/15/210/n/1922729/046095e460a0997a0ff7a7.13551781_GettyImages-/i/Day-2-Make-To-Do-List-That-Is-Actually-Doable.jpg)
图片来源:盖蒂/ Westend61
第三天:真的感觉到你的锻炼
![Day 3: Really Feel Your Workout 第三天:真的感觉到你的锻炼](https://media1.popsugar-assets.com/files/thumbor/t5eYAPF4kChS4sfzEzYNtQiVnkE/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/15/211/n/1922729/07d5f2de60a099aacb33a1.66964311_GettyImages-/i/Day-3-Really-Feel-Your-Workout.jpg)
图片来源:盖蒂/ jacoblund
第四天:减缓在吃饭
![Day 4: Slow Down During Meals 第四天:减缓在吃饭](https://media1.popsugar-assets.com/files/thumbor/tsPtRfGYDNfaMB-P1H3TPz0DY7g/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/15/210/n/1922729/77c3b67160a0997e8c3b99.72456947_GettyImages-/i/Day-4-Slow-Down-During-Meals.jpg)
图片来源:盖蒂/奥斯卡黄
第五天:把你的卧室变成“没有电话”区
![Day 5: Make Your Bedroom a 第五天:把你的卧室变成“没有电话”区](https://media1.popsugar-assets.com/files/thumbor/lcBfPrUFOFaRag632fjtLA9ki2c/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/855/n/1922729/c633324860a1734f9a7402.30846965_GettyImages-/i/Day-5-Make-Your-Bedroom-No-Phone-Zone.jpg)
图片来源:盖蒂/ d3sign
第六天:把你的起床时间
![Day 6: Take Your Time Getting Out of Bed 第六天:把你的起床时间](https://media1.popsugar-assets.com/files/thumbor/vU6S4VhmKPaGllxfsEwkTc6X4HI/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/15/947/n/1922729/f4a81db060a040ab9244f6.81427424_GettyImages-/i/Day-6-Take-Your-Time-Getting-Out-Bed.jpg)
图片来源:盖蒂/莱蒂齐亚考尔
第七天:寻找模式在日常干扰
![Day 7: Look For Patterns in Your Daily Distractions 第七天:寻找模式在日常干扰](https://media1.popsugar-assets.com/files/thumbor/pVKzCVUGW75LrxIKVqsjzbVYa44/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/17/709/n/1922729/87bf64c360a293614c5324.42679074_GettyImages-/i/Day-7-Look-For-Patterns-in-Your-Daily-Distractions.jpg)
图片来源:盖蒂/ PeopleImages
8天:反思片刻的欢乐
![Day 8: Reflect on a Few Moments of Joy 8天:反思片刻的欢乐](https://media1.popsugar-assets.com/files/thumbor/rBWVxdhMsLSbuUssCoXzrvpH0Zo/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/118/n/1922729/413d865360a1cbf9879301.67918108_GettyImages-/i/Day-8-Reflect-on-Few-Moments-Joy.jpg)
图片来源:盖蒂/踩踏ignjatovic
9天:用音乐为你的工作日定下了基调
![Day 9: Use Music to Set the Tone For Your Workday 9天:用音乐为你的工作日定下了基调](https://media1.popsugar-assets.com/files/thumbor/dnjrrjc0jyZXQmMgseODOQ0TTCo/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/15/210/n/1922729/6d2ead3560a0997fca9022.24594184_GettyImages-/i/Day-9-Use-Music-to-Set-Tone-For-Your-Workday.jpg)
图片来源:盖蒂/ Westend61
第十天:减少咖啡因,下午开始
![Day 10: Cut Back on Caffeine, Starting in the Afternoon 第十天:减少咖啡因,下午开始](https://media1.popsugar-assets.com/files/thumbor/C92drfgxUA-pjC2XunVvAo-wyKc/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/15/210/n/1922729/8cb9f5f060a09981657aa3.37064333_GettyImages-/i/Day-10-Cut-Back-on-Caffeine-Starting-in-Afternoon.jpg)
图片来源:盖蒂/ Jasmina007
11天:给自己早上与你的电话只需5分钟
![Day 11: Give Yourself Just 5 Minutes With Your Phone in the Morning 11天:给自己早上与你的电话只需5分钟](https://media1.popsugar-assets.com/files/thumbor/Q5CJe9lqld7bnXGRHOj0LpiuZ_4/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/15/210/n/1922729/ade861a860a099820ee1b5.10217050_GettyImages-/i/Day-11-Give-Yourself-Just-5-Minutes-With-Your-Phone-in-Morning.jpg)
图片来源:盖蒂/ Moyo工作室
12天:专注在你的呼吸运动
![Day 12: Focus on Your Breath During Exercise 12天:专注在你的呼吸运动](https://media1.popsugar-assets.com/files/thumbor/NfPy8BC0kRRNzZi4jOIAwtT9GhU/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/981/n/1922729/fc8335c260a19d9b29fd53.27226800_GettyImages-/i/Day-12-Focus-on-Your-Breath-During-Exercise.jpg)
图片来源:盖蒂/科里詹金斯
13天:设置一个意图
![Day 13: Set an Intention For the Day 13天:设置一个意图](https://media1.popsugar-assets.com/files/thumbor/5OhDwrAFV11E4rEOz1yB_uThGvM/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/15/210/n/1922729/f85e6f3160a0997f312937.05955177_GettyImages-/i/Day-13-Set-Intention-For-Day.jpg)
图片来源:盖蒂/ Delmaine Donson
第14天:安排一些休闲时间
![Day 14: Schedule Some Leisure Time 第14天:安排一些休闲时间](https://media1.popsugar-assets.com/files/thumbor/uYTMFxJnNXahmLVx1-m3qUMcyYI/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/118/n/1922729/b63ebf5260a1cbfaa69436.66553298_GettyImages-/i/Day-14-Schedule-Some-Leisure-Time.jpg)
图片来源:盖蒂/ Drazen_
15天:执行夜间身体扫描
![Day 15: Perform a Nighttime Body Scan 15天:执行夜间身体扫描](https://media1.popsugar-assets.com/files/thumbor/dkuu2lQ6589zmkaVoLuslze2knY/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/981/n/1922729/542011ab60a19d9bb17176.46524923_GettyImages-/i/Day-15-Perform-Nighttime-Body-Scan.jpg)
图片来源:盖蒂/ Delmaine Donson
16天:肯定添加到你的早晨例行公事
![Day 16: Add Affirmations to Your Morning Routine 16天:肯定添加到你的早晨例行公事](https://media1.popsugar-assets.com/files/thumbor/GAs9KWE25-neymb7WM-Lgy257jo/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/967/n/1922729/73bede3360a198f7ea4165.75954186_GettyImages-/i/Day-16-Add-Affirmations-to-Your-Morning-Routine.jpg)
图片来源:盖蒂/安娜Efetova
17天:与社交媒体设定界限
![Day 17: Set Boundaries With Social Media 17天:与社交媒体设定界限](https://media1.popsugar-assets.com/files/thumbor/wlbxoYBplOeB8vjpWd_BprzL-kw/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/034/n/1922729/7b23ff1f60a1af967abbd8.52991739_GettyImages-/i/Day-17-Set-Boundaries-With-Social-Media.jpg)
图片来源:盖蒂/ Maskot
18天:温柔地提醒自己保持礼物
![Day 18: Gently Remind Yourself to Stay Present 18天:温柔地提醒自己保持礼物](https://media1.popsugar-assets.com/files/thumbor/j_ICTkEbbk9rb5z4Xy-b2ifj-ns/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/855/n/1922729/757956c460a17350842e56.37709669_GettyImages-/i/Day-18-Gently-Remind-Yourself-to-Stay-Present.jpg)
图片来源:盖蒂/ Merlas
19天:花点时间整理
![Day 19: Spend Some Time Tidying Up 19天:花点时间整理](https://media1.popsugar-assets.com/files/thumbor/DwCamBOLt-WJTuh6Cp3KPJVQelg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/17/602/n/1922729/bc95f3c860a26f562549f9.12208049_GettyImages-/i/Day-19-Spend-Some-Time-Tidying-Up.jpg)
图片来源:盖蒂/ Damian Lugowski
20天:储备卧室只对睡眠和性
![Day 20: Reserve the Bedroom Only For Sleep and Sex 20天:储备卧室只对睡眠和性](https://media1.popsugar-assets.com/files/thumbor/9ZBV678LQ7Ud-Pl6zmc4PLQWeHQ/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/15/210/n/1922729/77fcaf4860a09982a5b6b2.43220359_GettyImages-/i/Day-20-Reserve-Bedroom-Only-For-Sleep-Sex.jpg)
图片来源:盖蒂/ filadendron
21天:利用你的感官
![Day 21: Tap Your Senses 21天:利用你的感官](https://media1.popsugar-assets.com/files/thumbor/VPNs9OzoG0H2KmaoqNoY0f5wMtk/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/154/n/1922729/3dee649c60a1d7f5328b11.60458663_GettyImages-/i/Day-21-Tap-Your-Senses.jpg)
图片来源:盖蒂/ P_PHOTO
22天:实践中有意识的沟通
![Day 22: Practice Conscious Communication 22天:实践中有意识的沟通](https://media1.popsugar-assets.com/files/thumbor/XxHeujWOABdqxxKZr09FXEm3uWE/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/034/n/1922729/30ecdcb860a1af96e61854.93699289_GettyImages-/i/Day-22-Practice-Conscious-Communication.jpg)
图片来源:盖蒂/ Tim中生
23天:思考你的身体需要在选择锻炼
![Day 23: Think About What Your Body Needs Before Choosing a Workout 23天:思考你的身体需要在选择锻炼](https://media1.popsugar-assets.com/files/thumbor/GfGuDk91v48T2pCeu7MF6T-sgPQ/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/034/n/1922729/5d8a78e760a1af95082f07.51153402_GettyImages-/i/Day-23-Think-About-What-Your-Body-Needs-Before-Choosing-Workout.jpg)
图片来源:盖蒂/约旦西门子
24天:有分歧时要注意
![Day 24: Be Mindful When Having a Disagreement 24天:有分歧时要注意](https://media1.popsugar-assets.com/files/thumbor/zatWmtWMQgyFAXNs2cj4KpbYsf4/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/154/n/1922729/4294843460a1d7f661ab03.90278320_GettyImages-/i/Day-24-Be-Mindful-When-Having-Disagreement.jpg)
图片来源:盖蒂/ martin-dm
25天:做一个短的呼吸冥想睡觉前
![Day 25: Do a Short Breathing Meditation Before Bed 25天:做一个短的呼吸冥想睡觉前](https://media1.popsugar-assets.com/files/thumbor/EFJqiFYxwm5oA3U4mnf6L8v0ZQo/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/118/n/1922729/9186ccf860a1cbfcec1435.57651980_GettyImages-/i/Day-25-Do-Short-Breathing-Meditation-Before-Bed.jpg)
26日:读一本书,听音频版本在同一时间
![Day 26: Read a Book and Listen to the Audio Version at the Same Time 26日:读一本书,听音频版本在同一时间](https://media1.popsugar-assets.com/files/thumbor/sPF3hmEhEbuj8E_8KzYa6ormr3I/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/192/n/1922729/fa135c9960a1e4e72635b0.41499177_GettyImages-/i/Day-26-Read-Book-Listen-to-Audio-Version-at-Same-Time.jpg)
图片来源:盖蒂/ d3sign
27天:认为某些方面你可以练习自我同情
![Day 27: Think of Some Ways You Could Practice Self-Compassion 27天:认为某些方面你可以练习自我同情](https://media1.popsugar-assets.com/files/thumbor/YJWiEDxxNU9u6KyoJPNseXVEQK8/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/154/n/1922729/fd9e2f8360a1d7f5bff556.53357094_GettyImages-/i/Day-27-Think-Some-Ways-You-Could-Practice-Self-Compassion.jpg)
图片来源:盖蒂/ LaylaBird
28天:你可以光着脚去约会
![Day 28: Go Barefoot 28天:你可以光着脚去约会](https://media1.popsugar-assets.com/files/thumbor/nuqYRmNnwOAhdWc2M7DYtIzlMcc/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/192/n/1922729/4d5ceda960a1e4e63adbe7.52532538_GettyImages-/i/Day-28-Go-Barefoot.jpg)
图片来源:盖蒂/ Constantinis
29天:评估你是否给超过你得到你的友谊
![Day 29: Assess Whether You Give More Than You Get in Your Friendships 29天:评估你是否给超过你得到你的友谊](https://media1.popsugar-assets.com/files/thumbor/6XZCnX4hFUcsWJdE-8QNUaDS-uA/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/201/n/1922729/8775ba1660a1e81113a376.36147775_GettyImages-/i/Day-29-Assess-Whether-You-Give-More-Than-You-Get-in-Your-Friendships.jpg)
图片来源:盖蒂/亚历山德罗Biascioli
30天:尝试一个睡前的咒语更宁静的睡眠
![Day 30: Try a Bedtime Mantra For More Restful Sleep 30天:尝试一个睡前的咒语更宁静的睡眠](https://media1.popsugar-assets.com/files/thumbor/k1SlEjoEBbgfUb8OMFzfb5LRYf0/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/05/16/165/n/1922729/e0b8ea0660a1dbb0ab7ab1.26677435_GettyImages-/i/Day-30-Try-Bedtime-Mantra-For-More-Restful-Sleep.jpg)
图片来源:盖蒂/ Adene桑切斯