緊湊安排

 最近发现效率有待提升，遇事给自己紧凑安排，包括timebox, 记录时间。

但是这种安排固然很有效的把效率提升上去，但是问题出在午睡时，不太容易入睡，因为比较紧。脑子处在思考状态

所以需要各种放松的可能性。

https://chatgpt.com/c/676e3f7b-1ad0-8010-963e-e37e102910e0

1. 吃零食 （有用）

2. 看电影 （有用）

3. 旅游 （有用-环境让你忘记）

4. 禅定 （会太专注，放松应该有用）

5. 泡脚 （应该有用）

6. 运动走走，骑自行车（应该有用）

7. 做数学 （应该有用）

8. 写日志（可能有用）

9. 5-4-3-2-1 Grounding Method (应该有用）

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8. 香味 （得试试）

9.  做算法 （得试试）

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放松的感觉是肌肉松弛下来了，开心了，然后入睡了。

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Help tightness - one time

Continuous

Absolutely—sometimes you just need quick, no-fuss ways to unwind without adding another routine to your already tight schedule. Here are a few simple “in-between” strategies:

1. Micro-Breaks

   • 30–60 seconds of “doing nothing.” Literally pause what you’re doing, close your eyes (if possible), and let your mind rest. This short break can lower stress quickly.
   • Stretch where you stand or sit. Roll your shoulders, stretch your neck side to side, or gently rotate your wrists and ankles. These tiny movements help release tension without needing extra time.

2. Mini Breathing Exercises

   • Take 3 slow, deep breaths whenever you notice tension. Inhale deeply through your nose, exhale slowly through your mouth. Do this between tasks or emails.
   • Use cues—for example, before you pick up the phone or open a new app, take one mindful breath to reset.

3. Mindful Moments in Everyday Tasks

   • Focus on one sense at a time: If you’re walking somewhere, notice how your feet feel on the ground or how the air feels on your skin. This helps ground you in the present.
   • Mindful water breaks: When you drink water, pay attention to the taste and temperature. Even this 10-second focus can help you mentally step back.

4. Gentle Movement “On the Go”

   • Shoulder rolls and quick twists: If you’re standing in line or waiting for something, do a quick shoulder roll or gentle torso twist to release tension.
   • Shake out stress: Rapidly shake your hands and arms for a few seconds to let go of built-up stress.

5. One-Song Reset

   • If you can, play a favorite upbeat or calming song. Give yourself permission to enjoy it fully for those few minutes—sing along in your head, tap your feet. This mini “music break” is a fast mood booster.

6. Visual Break

   • Look at something green or look far away (a distant object or out a window) for 20–30 seconds. This helps relax the eye muscles and can give your brain a quick rest.

7. Mental Check-Ins

   • Every couple of hours, mentally ask yourself: “How’s my posture? Am I clenching my jaw or shoulders?” Release any tightness you notice.
   • A quick check-in can prevent tension from building up throughout the day.

Bottom line: You don’t need a long routine or extra tools to take the edge off. Just sprinkle these mini strategies into your day—like hitting a “pause” button for a few seconds—and you’ll find small but effective moments of relaxation within a tight schedule. 

One time

Here are a few suggestions that might help you relax and improve your sleep quality when you have a tight schedule:

1. Wind-Down Routine

   • Set a consistent bedtime: Try to go to bed at roughly the same time each night. This trains your body and mind to wind down at a predictable hour.
   • Dim the lights and power down devices: An hour before bed, reduce your screen time. The blue light from devices can interfere with melatonin (the sleep hormone).

2. Breathing Exercises

   • 4-7-8 Method: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat several times to calm your nervous system.
   • Box Breathing: Inhale slowly for a count of 4, hold for a count of 4, exhale for a count of 4, then hold your breath for 4 again before repeating.

3. Gentle Stretching or Yoga

   • Stretch your neck, shoulders, and back to relieve muscle tension built up during the day.
   • Easy yoga poses (like Child’s Pose, Legs-Up-the-Wall, or a gentle forward fold) can help relax the body and mind.

4. Mindful Meditation

   • Take 5–10 minutes to sit comfortably and focus on your breath. If your mind wanders, gently bring it back to your breathing.
   • Try a guided meditation app or audio track if you’re new to meditation.

5. Short Afternoon Rest

   • If you feel too tired during the day and can’t sleep at night, consider a power nap (around 20 minutes) to recharge without disrupting your nighttime sleep schedule.
   • Avoid long naps (over 30 minutes), as they can make it harder to sleep at night.

6. Aromatherapy or Herbal Tea

   • Scents like lavender or chamomile can have a calming effect.
   • Drinking herbal teas (like chamomile) in the evening may help you wind down. (Just make sure you’re not sensitive to any herbs.)

7. Journaling

   • If you have a lot on your mind, take a few minutes to write down any worries or to-do list items before bedtime. This can help clear mental clutter so it’s easier to relax.

8. Light Exercise and Fresh Air

   • Take a short walk in the evening or engage in light exercise (like gentle stretching, yoga, or tai chi) to help dissipate stress.
   • Fresh air and mild sunlight during the day help regulate sleep-wake cycles.

9. Seek Professional Help If Needed

   • If relaxation techniques aren’t helping and you’re consistently unable to sleep or feel anxious, consider talking to a medical professional or therapist for guidance.

Experiment with these suggestions, and find which combination works best for you. By creating a calming environment and routine, you’ll give your mind and body the signals they need to unwind and get better rest.

Paper Survey

 我感觉先不要动笔，先做Survey

- 写一个程序 such that 给与一个 paper 他能download paper 到指定folder

- 然后帮忙summarize 主要content, 来update 一个markdown, 需要用什么benchmark 来证明state of the arts

- 然后看看你，或你团队，或你朋友 可以给与帮助。

从哪里download paper

- 各大会议网站

- 朋友网站

怎么衡量

- effort

- impact

- sustanability

怎么增加中奖概率

- 多投

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但是究根结底，我觉得需要围绕text-to-sql 运行，这样能满足effort impact 和 sustainable

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ok 这么定下来后

其实后续就是要怎么把这个tool 构建起来

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1. 首先需要把要跑的data 全部下下来

2. 然后购建components输入，输出结果

3. 然后再往上搭建

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团队里我要分成几个

- research （拿最新research）

- business （根据错误调）

- engineering/data （工程、数据）

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Dong

1. Look at the big picture then decide on things, just choose one thing rather doing multi-objective optimization for easiness

• Choose adhere to our leadership rather than CoE
• Understand the role of Am and Ke, say they are too busy for things
• Merge unnecessary meetings, and try to talk to person to make things effective
• Product vs Project
• 
  

2

不创业

 感觉人生就想创业。。有没有别的方法得到同样的快感呢？

当然就是内在修行成就了。

二者比较虚，我该如何去具体化。。那也算另一个门子的创业。

这个需要trigger changes。

天天提醒，天天改变，天天写感言。

这是提醒自己的一个方式。

而且专注一样事情，28天。

不看social media

多meditation

减慢生活步法

让自己坚持一些事情

1. 早睡，少吃，多运动

2. 少思，专一，放松

3. 

怎么不急躁

 给自己安排足够多的时间，做尽量少的事，并分配好时间，同时需要有空隙。

新老板2

有权利欲望，该抓手上就抓住。

想要成事，想要有效率，对上面毕恭毕敬很相信，对领导做的事情有领悟力，表面淡、实际很上心，善于抓领导重点，善于数字。

为他想下一步，因为 - 想要成事，想要有效率。

我这里：

project - 已经想好。

其他 - 可以提供想法。