欢迎回到呼吸之旅全新系列——专注力提升！

本期是 12 期陪伴式旅程的第十一站，主题是「精力管理」。

我们将探讨专注力背后的关键因素——精力，而不仅仅是时间。通过本期 2 个番茄钟循环，你将学会如何识别并管理身体和精神能量，从而维持高水平的专注力。

Welcome back to the Journey of Breath – Focus Enhancement series

This episode marks the eleventh step of our 12-episode journey, with the theme of “Energy Management.”

We will explore the key factor behind focus—energy—not just time. Through 2 Pomodoro cycles, you will learn how to identify and manage your physical and mental energy to sustain a high level of focus.

⏱ 时间戳 | Timestamps

00:00 中文引导开始 | Chinese guidance begins

00:08 英文引导开始 | English guidance begins

02:08 第一次番茄钟专注 | First Pomodoro focus session

27:08 第一次番茄钟休息 | First Pomodoro break

32:08 第二次番茄钟专注 | Second Pomodoro focus session

57:08 第二次番茄钟休息 | Second Pomodoro break

01:02:08 节目结束 | End of session

✨ 本期亮点 | Episode Highlights

• 精力与专注力 | Energy and Focus

理解精力是专注力的根本驱动力，比单纯的时间管理更重要。

Understand that energy is the fundamental driver of focus, more important than simple time management.

• 四大精力支柱 | The Four Pillars of Energy

探索提升精力的四个维度：身体、情感、精神和意图。

Explore the four dimensions for boosting energy: physical, emotional, mental, and spiritual.

• 实用策略 | Practical Strategies

掌握两个实用技巧：将高难度任务安排在精力高峰期，以及融入恢复性微习惯。

Master two practical techniques: scheduling demanding tasks for your peak energy times and incorporating restorative micro-habits.

📚 本期知识点 | Key Concepts

• 精力管理的框架 (The Energy Management Framework)

深入了解四种精力的类型，以及它们如何相互影响。

An in-depth look at the four types of energy and how they influence each other.

• 身体与心智的连接 (The Body-Mind Connection)

探讨睡眠、营养和运动等身体习惯对心智专注力的直接影响。

Explore the direct impact of physical habits like sleep, nutrition, and exercise on mental focus.

• 有意识的休息 (Mindful Rest)

学习如何通过短暂的、有意识的休息来恢复和重建精力。

Learn how to restore and rebuild energy through short, mindful breaks.