内容来源：https://lifehacker.com/work/increase-productivity-with-power-hour?utm_medium=RSS

内容总结：

【专注力提升新法：“能量一小时”助你高效达成目标】

近日，一种名为“能量一小时”（Power Hour）的时间管理方法在效率爱好者中引发关注。该方法源自作家阿德里安·赫伯特的著作《能量一小时：如何聚焦目标，创造热爱的生活》，其核心在于每日固定划出一小时，专注处理最重要或最值得投入的任务。

与传统“早起一小时”建议不同，“能量一小时”强调个性化安排。研究者指出，人的效率峰值受生物钟与耶基斯-多德森定律影响，适度压力可提升专注力。建议通过时间记录软件找到个人高效时段，并将此小时固定为每日习惯。若遇突发情况，也可灵活调整至当日其他时段。

实践该方法需三步：首先，在日历中明确标注该时段并告知同事或家人，避免干扰；其次，借助专注工具（如屏蔽干扰的软件、60分钟倒计时器）创造无干扰环境；最后，通过物理隔离（如将手机放在其他房间）确保完全沉浸于任务。

有体验者表示，将每日清晨用于健身课程后，工作效率与生活满意度显著提升。尽管初期需适应单任务模式，但长期坚持可高效完成工作、家务、理财等各类事项。专家提醒，成功关键在于提前规划并严格执行时段边界，从而将碎片时间转化为持续进步的动力。

中文翻译：

提到"能量一小时"，你可能会联想到一种饮酒游戏，但我们要讨论的内容恰恰相反——抱歉！"能量一小时"其实是一种特定的效率提升方法。这个概念源自阿德里安娜·赫伯特的著作《能量一小时：如何聚焦目标并创造理想生活》，倡导每天投入一小时专注处理最重要的任务或最关心的事项。虽然我通常对自助类和效率类书籍持保留态度，但本书确实值得推荐，因其见解既富有价值又新颖独特。暂时没时间阅读？没关系，以下是需要掌握的核心要点。

什么是"能量一小时"？

本质上，"能量一小时"旨在重新掌控日常时间，将其用于有意识的目标。作者用诗意的语言建议在"世界尚未需要你的关爱、关注与精力"的清晨第一小时进行，并推荐将这段时间用于对你有意义的事务。当然你也可以灵活调整，将其用于提升效率——哪怕是处理那些必要却枯燥、远不如兴趣爱好的任务。我本人并非甜腻的理想主义者，对所谓世界需要我"关爱"的说法无感，但自从开始将每天第一小时投入重要事项——具体来说，是在朋友尚未醒来的清晨参加严格规划的普拉提课程，这对我的健康和生活目标大有裨益——我的效率确实显著提升，整体幸福感也增强了。亲身体验证明这个方法行之有效。

赫伯特建议在清晨实践此法，但你完全可以选择最适合自己的时段。每个人的高效"峰值时段"各不相同，这主要受昼夜节律与耶基斯-多德森定律影响：该定律表明适度压力（如远期截止日）能提升效率，但压力过大（如15分钟后截止）则适得其反。建议通过时间追踪软件和每日记录来定位个人高效时段，据此规划"能量一小时"。虽然养成固定时段的习惯更理想，但遇到突发大型项目时，也可灵活调整时间安排。

以我为例：晨间健身之所以能成为我的"能量一小时"，是因为课程需提前两天预约，这使我必须清晨5点起床，毫无回旋余地。但方法本身仍具弹性——当常规安排被打乱时，只需坚持在当天其他时段完成即可。比如上周末我因故取消了早晨课程，但下午立即补上，因为我深信这个方法有效，且对自己负有责任。保持这种心态会让你受益匪浅。

如何运用"能量一小时"提升效率？

确定时段后，就可以开始了。这段时间你需要进行深度工作——即不受干扰地专注处理单一任务。第一步是在日程表中明确标注这段时间，既自我约束也告知他人。除了个人日历，不妨在家庭或团队的共享日历中同步标注。

接下来要进入深度工作状态，这意味着持续一小时的绝对专注。以下方法或许能帮助你：

• 使用防干扰软件：例如Steppin可长期屏蔽指定应用，但通过现实行走积累的"时间存款"能解锁应用；Focus Pomo则能在专注时段屏蔽所有应用。
• 采用番茄钟式倒计时器：避免频繁看钟（需确保有60分钟完整选项）。
• 借鉴我的方法：选择让人无法分心的任务模式。晨间健身课时我无法接触手机，只能专注跟随指令——这也是我近期选择团课而非独自健身的原因之一。如果你的"能量一小时"用于阅读，请将电子设备放在其他房间。根据个人情况采取有效措施，确保注意力完全集中。

对于习惯多任务处理或易分心者，可能需要时间适应这种方法。但一旦掌握要领，你就能高效处理各类事务：无论是工作项目、房屋清洁、财务规划，还是日常无暇顾及的琐事。关键在于明确告知他人你的忙碌时段并严格执行计划，开始前请务必做好充分准备。

英文来源：

When you think of “power hour,” you might think of a drinking game, but what we’re about to discuss is kind of the opposite of that—sorry! "Power Hour" is also a specific productivity hack. It comes from Adrienne Herbert’s book, Power Hour: How to Focus on Your Goals and Create a Life You Love and asks you to devote an hour a day to working hard on your biggest task—or the thing you care about the most. I'm skeptical of self-help and productivity books in general, but I do recommend this one because its insights are valuable and novel. Don't have time to read it right now? No big deal. The need-to-know concepts are below.
What is a "Power Hour"?
At its core, the Power Hour is about reclaiming part of your daily time and devoting it to something intentional. The author uses flowery language here, saying you should do this in the first hour of your day “before the rest of the world needs your love, attention, and energy,” and suggests using the Power Hour for a task that is meaningful to you. You can adapt it, however, to be for productivity, even on tasks that are more necessary and boring than your passion projects. I am not a particularly saccharine person, so I don't relate to all this stuff about the world needing my "love," but I have found that since I started devoting the first hour of my day to something that matters to me—namely, a strictly scheduled Pilates class that benefits my personal fitness and lifestyle goals, undertaken before my friends are even awake—I have become more productive and, generally, happier. In my experience, this idea works.
Herbert suggests using the first hour of the day for this, but you can also use a time of day that makes most sense for you. Everyone is different and has different “peaks” of productivity, largely determined by the time of day and something called the Yerkes-Dodson Law, which shows that you’re likely to be most productive when you have a little stress (like a deadline) but not too much (like a deadline that’s in 15 minutes). Use time tracking software and a daily journal to figure out when you generally have your most productive moments, then shape your Power Hour around those. For the most part, this is a habit you should try to build and stick to, so putting the Power Hour at a predetermined time every day is advisable; but if something like a big project crops up, you have some wiggle room to move it around to suit your needs.
To keep using myself as an example, my morning workout Power Hour works because I book my class two days in advance, so there is no question about whether or not I have to wake up at 5 a.m. that day; I simply do. But it can still be a little flexible as long as you are committed to getting the Power Hour in there somewhere on days your typical approach falls short. This weekend, something came up that forced me to cancel my morning class, but you better believe I was in there in the afternoon because I know this method works and I owed it to myself. That mindset will take you far with this.
How to use a Power Hour for productivity
Once you’ve decided where in your day the Power Hour should go, it’s time to get started. You’ll be engaging in deep work here, or uninterrupted work that is solely focused on one task. Your first step to getting there is to block the Power Hour off in a way that both holds you accountable and lets other people know you’re busy. Be sure to mark it in your calendar and stick to it, but also try to include it on public-facing calendars, whether they’re ones you use with your family or with your colleagues.
Next, you have to get into the deep work, which means focusing for a straight hour. A few things can help you do this:
Software that limits distractions, like Steppin, which blocks pre-determined apps at all times but unblocks them in exchange for banked time you earn by walking around in the real world, or Focus Pomo, which blocks all your apps when you're in a "focus session."
A Pomodoro-style timer to count down the hour so you aren’t watching the clock. (Just make sure it has a full 60-minute option; some of them don’t.)
Or, do what I do and engage in your chosen task in a way that makes it impossible to do anything else. When I am in my morning workout classes, I can't touch my phone or do anything but focus on what I'm being instructed to do; it's just one of the many reasons I've opted for group fitness over solo gym trips lately. If your Power Hour is dedicated to reading, put your devices in another room while you do it. Take meaningful steps to ensure you are only focused on your task, whatever that looks like for you.
Depending on how you usually work, a Power Hour could take some time to get used to, especially if you’re someone who usually multitasks or loses focus. Once you get the hang of it, though, you can use it to blast through all kinds of tasks, whether those include work-related activities, cleaning your house, budgeting, or anything else you lack the time and attention to pull off in a typical day. Communicating that you’re busy and sticking to the schedule are key, so make sure to plan for this before you try it.