Wolves represent 15–20% of the population, says Breus. “They hate mornings and usually hit the snooze button multiple times. They are late to work, and usually on their third cup of coffee at 9 a.m.” Wolves tend to go hard on caffeine in the mornings in order to “overcome their wolfishness,” Breus explains.

　　狼占人口的15%到20%。布劳斯说：“他们讨厌早起，经常早上按几次贪睡按钮还是爬不起来。他们上班晚到，9点已经开始喝第三杯咖啡了。”狼在早上会摄入大量咖啡因，布劳斯的解释是，这是为了“克服狼性”。

　　MORNING ROUTINE: 7:30 a.m.–12 p.m.

　　早上例行程序：早上7点半至中午12点

　　Set your alarm for around 7, but let yourself hit snooze so you can sleep in for another 20–30 minutes, then crawl out of bed. It’s not going to be fun.

　　把闹钟定在早上7点左右，闹钟响了之后按贪睡按钮，再睡20到30分钟，然后爬下床。这个过程一点也不有趣。

　　Go stand in front of a window and drink a 16-ounce glass of water. The sunlight will help you wake up as you rehydrate.

　　站在窗前，喝一杯16盎司(约468毫升)的水，补充身体水分，晒晒阳光，帮助自己清醒过来。

　　Throw on your sneakers and go for a 20–40-minute walk or a bike ride around the neighborhood. This might be a good time to brainstorm.

　　穿上运动鞋，在附近散步或骑行20到40分钟。这也是头脑风暴的好时机。

　　Don’t open your email yet or start interacting with coworkers, just draw up your to-do list for the day.

　　不要打开电子邮件，也不要和同事交流，先开始制定一天的待办事项清单。

　　At 11 a.m., you can finally grab that coffee–and it doesn’t hurt to catch a few more minutes of sunlight again if you’re able to.

　　上午11点，喝杯咖啡，可以的话再出去晒几分钟太阳。

　　PEAK PRODUCTIVITY: 12 p.m.–8 p.m.

　　高效工作时间：中午12点至晚上8点

　　Knock out busywork until lunchtime, around 1 p.m.

　　忙碌工作，到下午一点左右再去吃午餐。

　　By 2 p.m., you’ll be at the top of your game. Switch to the tough tasks on your to-do list, or pull your team together for a big group brainstorm.

　　下午两点是你一天中精力最旺盛的时候。切换到工作清单中艰难的事项，或者是把团队拉到一起开始集体头脑风暴。

　　At 5 p.m., you’ll still be going strong. Have a snack and keep working. You’re at your most creative and energized through early evening, even after some of your coworkers have gone home.

　　下午5点，你还是精神饱满。吃点零食，继续工作。傍晚时分是你一天中最有创造力和精力最旺的时刻，即便这个时候你的一些同事都已经下班回家了。

　　AFTER WORK: 8 p.m.–11 p.m.

　　工作后：晚上8点至11点

　　After winding down your workday, you can exercise around 7 or 8 p.m.

　　结束一天的工作后，你可以在晚上7点或8点去锻炼。

　　Then have a late dinner, around 8 or even 9 p.m.

　　锻炼结束后再吃晚餐，晚餐时间大概在8点甚至9点左右。

　　END OF DAY: 11 p.m.–12 a.m.

　　一天结束：晚上11点至12点

　　Start powering down all your screens by 11.

　　到晚上11点的时候就开始关闭所有的电子屏幕。

　　You’ll be able to stay up late into the night if you aren’t careful, so commit to lights-out by midnight.

　　你一不小心就会熬夜，所以睡眠时间到了就要熄灯。