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data-src=\"https:\/\/picx.zhimg.com\/50\/v2-36e04d7ef70539ea3b5b67dd77a56809_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-36e04d7ef70539ea3b5b67dd77a56809_720w.jpg?source=1def8aca\"><\/p>\n<p><\/p>\n<p><a data-draft-node=\"block\" data-draft-type=\"link-card\" data-image=\"https:\/\/pic3.zhimg.com\/v2-cc50b4c2c55913ce006d7e0ab8a147ae.jpg\" data-image-height=\"350\" data-image-width=\"350\" href=\"https:\/\/link.zhihu.com\/?target=http%3A\/\/product.dangdang.com\/29285316.html\" rel=\"nofollow noreferrer\" target=\"_blank\">\u300a\u7761\u7720\u516c\u5f0f\u300b(\u4f59\u5468\u4f1f)\u3010\u7b80\u4ecb_\u4e66\u8bc4_\u5728\u7ebf\u9605\u8bfb\u3011 - \u5f53\u5f53\u56fe\u4e66<\/a><\/p>\n<p><\/p>\n<p><a data-draft-node=\"block\" data-draft-type=\"mcn-link-card\" data-mcn-id=\"1527559121888436224\"><\/a><\/p>\n<p><\/p>\n<hr\/>\n<h2>\u6bcf\u4e2a\u4eba\uff0c\u90fd\u53ef\u4ee5\u7761\u7684\u66f4\u597d\u4e00\u70b9\u3002<\/h2>\n<p><a data-ad-id=\"fee_437ef3e21981382742bf3135177ca32d\" data-draft-node=\"block\" data-draft-type=\"ad-link-card\"><\/a><\/p>\n<h2>\u56de\u7b54\u4f5c\u8005\uff1aKnowYourself<\/h2>\n<p>\u5f53\u6211\u4eec\u5931\u7720\u7761\u4e0d\u7740\u65f6\uff0c\u6709\u4e9b\u884c\u4e3a\u53ef\u4ee5\u5e2e\u52a9\u6211\u4eec\u5165\u7761\uff0c\u800c\u6709\u4e9b\u884c\u4e3a\u5374\u53ef\u80fd\u8ba9\u6211\u4eec\u66f4\u7761\u4e0d\u7740\u3002<\/p>\n<p><b>\u52aa\u529b\u60f3\u8981\u7761\u7740\uff1f\u4e0d\u5982\u60f3\u70b9\u522b\u7684\u3002<\/b><\/p>\n<p><i>\u201c\u522b\u60f3\u90a3\u4e9b\u6709\u7684\u6ca1\u5f97\u4e86\uff0c\u5feb\u7761\u554a\u201d<\/i><\/p>\n<p><i>\u201c\u5feb\u70b9\u7761\u7740\uff0c\u5feb\u70b9\u7761\u7740...\u201d<\/i><\/p>\n<p>\u5f53\u6211\u4eec\u8d8a\u662f\u5f3a\u8feb\u81ea\u5df1\u4e0d\u8981\u60f3\u4e00\u4e9b\u5206\u5fc3\u7684\u4e8b\uff0c\u8d8a\u662f\u62c5\u5fc3\u7761\u4e0d\u7740\uff0c\u60f3\u8981\u52aa\u529b\u7761\u7740\uff0c\u53ef\u80fd\u6548\u679c\u8d8a\u662f\u9002\u5f97\u5176\u53cd\u3002\u8fd9\u6837\u6211\u4eec\u53ef\u80fd\u9677\u5165\u4e00\u79cd<b>\u7c89\u7ea2\u5927\u8c61\u56f0\u5883<\/b>\u3002\u5f53\u6709\u4eba\u544a\u8bc9\u4f60\uff0c\u8bf7\u4e0d\u8981\u5728\u8111\u6d77\u4e2d\u60f3\u8c61\u4e00\u5934\u7c89\u7ea2\u8272\u7684\u5927\u8c61\u65f6\uff0c\u4f60\u4f1a\u600e\u4e48\u505a\u5462\uff1f\u6211\u4eec\u7684\u8111\u6d77\u4e2d\u53ef\u80fd\u7acb\u9a6c\u6d6e\u73b0\u51fa\u4e00\u5934\u7c89\u7ea2\u8272\u7684\u5927\u8c61\uff0c\u5f53\u6211\u4eec\u8d8a\u662f\u60f3\u8981\u6446\u8131\u8fd9\u4e2a\u753b\u9762\uff0c\u8fd9\u53ea\u5927\u8c61\u7684\u753b\u9762\u53ef\u80fd\u8d8a\u6e05\u6670......<\/p>\n<p>\u6240\u4ee5\u6211\u4eec\u4e0d\u5fc5\u90a3\u4e48\u52aa\u529b\u5730\u53bb\u6446\u8131\u5fc3\u4e2d\u7684\u67d0\u4e9b\u60f3\u6cd5\u6216\u662f\u52aa\u529b\u8ba9\u81ea\u5df1\u5165\u7761\uff0c\u800c\u662f<b>\u4ece\u4e00\u79cd\u201c\u8bd5\u56fe\u5165\u7761\u201d\u7684\u72b6\u6001\u8f6c\u53d8\u4e3a\u201c\u8ba9\u7761\u7720\u81ea\u7136\u53d1\u751f\u201d\u7684\u72b6\u6001\u3002<\/b>\u8fd9\u6837\u53ef\u4ee5\u51cf\u5c11\u6211\u4eec\u7761\u7720\u7684\u7126\u8651\uff0c\u589e\u52a0\u56f0\u610f\u3002<\/p>\n<p><b>\u5931\u7720\u65f6\u53ef\u4ee5\u505a\u4e9b\u4ec0\u4e48\uff1f<\/b><\/p>\n<p>\u90a3\u4e48\u9664\u4e86\u4e0d\u8981\u60f3\u201c\u7761\u89c9\u201d\u4e4b\u5916\uff0c\u5931\u7720\u65f6\u6211\u4eec\u53ef\u4ee5\u60f3\u4e9b\u4ec0\u4e48\u6216\u8005\u505a\u4e9b\u4ec0\u4e48\u5462\u2014\u2014<\/p>\n<p><b>1. \u5237\u624b\u673a\u4e0d\u5982\u6d82\u9e26<\/b><\/p>\n<p>\u4f60\u53ef\u80fd\u4f1a\u60f3\u5728\u7761\u4e0d\u7740\u65f6\u62ff\u51fa\u624b\u673a\u6765\u73a9\u4e00\u4f1a\u513f\uff0c\u4f46\u6df1\u591c\u770b\u624b\u673a\u5c4f\u5e55\u662f\u6700\u5e38\u89c1\u7684\u8fdd\u53cd\u7761\u7720\u536b\u751f\u7684\u884c\u4e3a\u4e4b\u4e00\u3002\u624b\u673a\u3001\u7535\u8111\u5c4f\u5e55\u7684\u84dd\u5149\u53ef\u4ee5\u5f71\u54cd\u6211\u4eec\u7684\u751f\u7269\u949f\uff0c\u8ba9\u6211\u4eec\u7684\u8eab\u4f53\u4ee5\u4e3a\u73b0\u5728\u8be5\u9192\u6765\u4e86\uff0c\u800c\u4e0d\u662f\u5e94\u8be5\u7761\u89c9\u3002<\/p>\n<p><b>\u6bd4\u8d77\u73a9\u624b\u673a\uff0c\u6211\u4eec\u53ef\u4ee5\u9009\u62e9\u505a\u4e00\u4e9b\u201c\u4f4e\u5f71\u54cd\u201d\u7684\u4e8b\u3002<\/b>\u6bd4\u5982\u5728\u7eb8\u4e0a\u968f\u610f\u6d82\u9e26\uff0c\u7ec7\u6bdb\u8863\uff0c\u6536\u62fe\u4e00\u4e9b\u6742\u7269\u7b49\u7b49\u3002\u6211\u4eec\u53ea\u9700\u8981\u653e\u677e\u5730\u53bb\u505a\u8fd9\u4e9b\u4e8b\uff0c\u6ce8\u610f\u4e0d\u5236\u9020\u592a\u591a\u566a\u97f3\u3002\u65e0\u8bba\u4f55\u65f6\u6709\u7761\u610f\u88ad\u6765\uff0c\u4fbf\u53ef\u4ee5\u505c\u4e0b\u6765\u4e0a\u5e8a\u7761\u89c9\u3002<\/p>\n<p><b>2. \u770b\u5c0f\u8bf4\u4e0d\u5982\u770b\u8bba\u6587<\/b><\/p>\n<p>\u5982\u679c\u6211\u4eec\u5750\u8d77\u6765\u770b\u4f8b\u5982\u300a\u51b0\u4e0e\u706b\u4e4b\u6b4c\u300b\u6216\u662f\u5176\u4ed6\u7cbe\u5f69\u7684\u5c0f\u8bf4\uff0c\u53cd\u800c\u4f1a\u8ba9\u6211\u4eec\u66f4\u52a0\u7d27\u5f20\u5174\u594b\uff0c\u6240\u4ee5\u5728\u5931\u7720\u65f6\u7684\u539f\u5219\u5c31\u662f\uff0c<b>\u6211\u4eec\u5bf9\u4ec0\u4e48\u611f\u5174\u8da3\u5c31\u4e0d\u8981\u770b\u4ec0\u4e48<\/b>......\u6211\u4eec\u53ef\u4ee5\u62ff\u51fa\u4e00\u7bc7\u5e73\u65f6\u4e00\u770b\u5c31\u6253\u778c\u7761\u7684\u8bba\u6587\uff0c\u6216\u8005\u662f\u590d\u6742\u7684\u7acb\u6cd5\u7a0b\u5e8f\u4e66\uff0c\u5c1d\u8bd5\u4e00\u4e0b\u4f20\u8bf4\u4e2d\u7684\u300a\u5c24\u5229\u897f\u65af\u300b\u7b49\u7b49\u3002<\/p>\n<p><b>3. \u6570\u7f8a\u4e0d\u5982\u60f3\u8c61\u5929\u7a7a\u4e2d\u84ec\u677e\u7684\u4e91\u6735<\/b><\/p>\n<p>\u725b\u6d25\u5927\u5b662010\u5e74\u7684\u4e00\u9879\u7814\u7a76\u53d1\u73b0\u4e86\u4e00\u4ef6\u6709\u8da3\u7684\u4e8b\u60c5\uff1a<b>\u6570\u7f8a\u5bf9\u6211\u4eec\u7684\u7761\u7720\u6a21\u5f0f\u6ca1\u6709\u4efb\u4f55\u5f71\u54cd<\/b>\u3002\u5c3d\u7ba1\u4eba\u4eec\u4e00\u76f4\u8bef\u8ba4\u4e3a\u6570\u7f8a\u53ef\u4ee5\u5e2e\u52a9\u5165\u7761\u3002\u4f46\u79d1\u5b66\u5bb6\u4eec\u5728\u6d4b\u8bd5\u6570\u7f8a\u5bf9\u7761\u7720\u7684\u6548\u679c\u7684\u540c\u65f6\uff0c\u4e5f\u6d4b\u8bd5\u4e86\u53e6\u5916\u4e00\u79cd\u65b9\u6cd5\uff0c\u7ed3\u679c\u53d1\u73b0\u8fd9\u79cd\u65b9\u6cd5\u5f88\u6709\u6548\u3002\u8fd9\u79cd\u65b9\u6cd5\u5c31\u662f\u5728\u8111\u6d77\u4e2d\u60f3\u8c61\u4e00\u4e2a\u5b81\u9759\u7684\u5730\u65b9\u81ea\u7136\u98ce\u5149\uff0c\u6bd4\u5982\u6d77\u6ee9\u3001\u5c71\u5ddd\u3001\u6674\u6717\u7684\u5929\u7a7a\u3002<\/p>\n<p>\u6240\u4ee5\uff0c\u4e8b\u5b9e\u8bc1\u660e\uff0c\u6309\u7167123456...\u7684\u987a\u5e8f\u8fdb\u884c\u6570\u7f8a\u5e76\u4e0d\u80fd\u8ba9\u5927\u8111\u5e73\u9759\u4e0b\u6765\uff0c\u4e5f\u4e0d\u80fd\u201c\u54c4\u9a97\u201d\u5927\u8111\u8fdb\u5165\u7761\u7720\u72b6\u6001\u3002\u76f8\u6bd4\u4e4b\u4e0b\uff0c<b>\u60f3\u8c61\u653e\u677e\u98ce\u666f\u7684\u4eba\u6bd4\u4e0d\u8fd9\u6837\u505a\u7684\u4eba\u5e73\u5747\u63d0\u524d20\u5206\u949f\u8fdb\u5165\u7761\u7720\u3002<\/b>\u6240\u4ee5\u5728\u7761\u4e0d\u7740\u65f6\uff0c\u60f3\u8c61\u4e00\u4e0b\u4f60\u6700\u559c\u6b22\u7684\u666f\u8272\uff0c\u8bd5\u7740\u628a\u6ce8\u610f\u529b\u96c6\u4e2d\u5728\u90a3\u4e9b\u7f8e\u597d\u7684\u60f3\u8c61\u7ec6\u8282\u4e0a\uff0c\u76f4\u5230\u81ea\u5df1\u653e\u677e\u4e0b\u6765\u3002<\/p>\n<p><b>4. \u5b9e\u5728\u60f3\u6570\u6570\uff0c\u4e0d\u5982\u4ece1000\u5f00\u59cb\u5012\u6570<\/b><\/p>\n<p>\u53ef\u80fd\u6211\u4eec\u8fd8\u662f\u65e0\u6cd5\u4e00\u4e0b\u653e\u5f03\u5bf9\u6570\u7f8a\u7684\u6267\u5ff5...\u7761\u7720\u4e13\u5bb6\u63d0\u51fa\uff0c<b>\u5982\u679c\u6211\u4eec\u5b9e\u5728\u60f3\u6570\u6570\u7684\u8bdd\uff0c\u4e0d\u5982\u8bd5\u8bd5\u4ece1000\u5f00\u59cb\u9694\u4e09\u4e2a\u6570\u5b57\u5012\u6570\u5427<\/b>\uff01\u5012\u6570\u6216\u8005\u662f\u4f7f\u7528\u4e00\u4e9b\u5176\u4ed6\u7a0d\u5fae\u6709\u4e00\u70b9\u96be\u5ea6\u7684\u6a21\u5f0f\u53ef\u4ee5\u4f7f\u6211\u4eec\u7684\u5927\u8111\u5f97\u5230\u66f4\u591a\u7684\u653e\u677e\u3002<\/p>\n<p>\u6bd4\u5982\uff0c\u6211\u4eec\u53ef\u4ee5\u8bd5\u8bd5\u4ece1000\u5f00\u59cb\uff0c\u6bcf\u96943\u4e2a\u6570\u5b57\u5f00\u59cb\u5012\u6570\uff081000,997,994,991...\uff09\uff0c\u6216\u8005\u5982\u679c\u4f60\u6570\u5b66\u597d\u7684\u8bdd\uff0c\u53ef\u4ee5\u8bd5\u8bd5\u5012\u65701000\u4ee5\u5185\u7684\u8d28\u6570\u3002\u6570\u7f8a\u5bf9\u6211\u4eec\u7684\u5927\u8111\u6765\u8bf4\u592a\u7b80\u5355\u4e86\uff0c\u800c\u91c7\u7528\u8fd9\u6837\u7684\u6570\u6570\u4f1a\u5f15\u5bfc\u6211\u4eec\u7684\u5927\u8111\u4e13\u6ce8\u4e8e\u4e00\u4e2a\u4e0d\u4f1a\u592a\u96be\u4f46\u4ecd\u7136\u5f15\u4eba\u5165\u80dc\u7684\u6570\u5b57\u987a\u5e8f\uff0c\u800c\u4e0d\u53ea\u662f\u515c\u5708\u4f3c\u7684\u987a\u5e8f\u3002<\/p>\n<p><b>5. \u60f3\u8c61\u660e\u5929\u4e0d\u5982\u56de\u5fc6\u7ae5\u5e74<\/b><\/p>\n<p>\u6709\u4e00\u79cd\u7761\u7720\u5f15\u5bfc\u6280\u672f\u88ab\u79f0\u4e3a\u5f15\u5bfc\u60f3\u8c61\uff0c\u5b83\u5305\u62ec\u8ba9\u81ea\u5df1\u5c3d\u91cf\u653e\u677e\u4e0e\u8212\u9002\uff0c\u6162\u6162\u5730\u547c\u5438\uff0c\u8ba9\u81ea\u5df1\u4e13\u6ce8\u4e8e<b>\u4e00\u4e2a\u60c5\u666f\uff0c\u4e00\u4e2a\u7269\u4f53\uff0c\u4e00\u4e2a\u5730\u65b9\uff0c\u6216\u8005\u4e00\u6bb5\u8ba9\u4f60\u611f\u5230\u5e73\u9759\u7684\u8bb0\u5fc6\u3002<\/b>\u7814\u7a76\u8005\u6307\u51fa\uff0c\u8fd9\u9700\u8981\u5e26\u6709\u4e00\u4e9b\u5f88\u79c1\u4eba\u7684\u8bb0\u5fc6\u6216\u8005\u60c5\u611f\u624d\u6709\u6548\u679c\uff0c\u800c\u4e0d\u4ec5\u4ec5\u53ea\u662f\u67d0\u4e2a\u7269\u4f53\u3002\u8981\u4ea7\u751f\u771f\u6b63\u7684\u60c5\u611f\u548c\u653e\u677e\u7684\u6548\u679c\uff0c\u6211\u4eec\u53ef\u4ee5\u60f3\u8c61\u81ea\u5df1\u7ae5\u5e74\u7684\u5367\u5ba4\uff0c\u5976\u5976\u623f\u5b50\u7684\u6c14\u5473\uff0c\u6216\u4e00\u4e9b\u7f8e\u597d\u7684\u56de\u5fc6\u3002<\/p>\n<p><b>6. \u8bd5\u8bd54-7-8\u5f0f\u547c\u5438<\/b><\/p>\n<p>4-7-8\u5f0f\u547c\u5438\u6307\u7684\u662f\u5438\u6c144\u79d2\u3001\u5c4f\u6c147\u79d2\u3001\u547c\u6c148\u79d2\uff0c\u7136\u540e\u91cd\u590d\u8fd9\u4e2a\u8fc7\u7a0b\u3002\u6216\u8005\u53e6\u4e00\u79cd\u65b9\u6cd5\u662f\u5438\u6c143\u79d2\uff0c\u547c\u6c146\u79d2\u3002\u6211\u4eec\u9009\u62e9\u7684\u65f6\u95f4\u957f\u5ea6\u53ef\u80fd\u4e0d\u540c\uff0c\u4f46\u6548\u679c\u662f\u4e00\u6837\u7684\u3002\u6211\u4eec\u9700\u8981\u505a\u7684\u662f\u627e\u5230\u8ba9\u81ea\u5df1\u6700\u8212\u9002\u7684\u4e00\u4e2a\u547c\u5438\u6a21\u5f0f\uff0c\u7f13\u6162\u547c\u5438\uff0c\u5e76\u4e14\u8ba9\u81ea\u5df1\u7684\u6ce8\u610f\u529b\u96c6\u4e2d\u5728\u81ea\u5df1\u7684\u547c\u5438\u4e0a\u3002<\/p>\n<p><b>\u5728\u7761\u524d\u8fd8\u53ef\u4ee5\u505a\u4e9b\u4ec0\u4e48\uff1f<\/b><\/p>\n<p>\u5982\u679c\u6211\u4eec\u4e00\u6bb5\u65f6\u95f4\u5185\u90fd\u5e38\u5e38\u5931\u7720\u7684\u8bdd\uff0c\u6211\u4eec\u9700\u8981\u5728\u5e73\u65f6\u5c31\u6ce8\u610f\u57f9\u517b\u4e00\u4e9b\u826f\u597d\u7684\u7761\u7720\u4e60\u60ef\uff0c\u800c\u4e0d\u662f\u7b49\u5230\u7761\u4e0d\u7740\u4e86\u624d\u60f3\u529e\u6cd5\u3002\u6211\u4eec\u6765\u770b\u770b\u5728\u7761\u524d\u6709\u54ea\u4e9b\u53ef\u4ee5\u5e2e\u52a9\u6211\u4eec\u5c3d\u5feb\u5165\u7761\u7684\u4e60\u60ef\u5427\uff1a<\/p>\n<p><b>\u8ba9\u6211\u4eec\u7684\u8eab\u4f53\u5c06\u5e8a\u4e0e\u7761\u7720\u8054\u7cfb\u8d77\u6765<\/b><\/p>\n<p>\u5f53\u6211\u4eec\u665a\u4e0a\u603b\u662f\u8f97\u8f6c\u96be\u7720\uff0c\u6211\u4eec\u7684\u5367\u5ba4\u5f88\u53ef\u80fd\u5c31\u4f1a\u4ece\u4e00\u4e2a\u8212\u9002\u7684\u7761\u89c9\u5730\u70b9\u53d8\u6210\u4e00\u4e2a\u7126\u8651\u6765\u6e90\u3002\u8fd9\u4e9b\u7126\u8651\u7d27\u5f20\u7684\u611f\u89c9\u4f1a\u8ba9\u6211\u4eec\u611f\u89c9\u66f4\u6e05\u9192\u3002\u6240\u4ee5\uff0c\u6211\u4eec\u9700\u8981\u91cd\u65b0\u8bad\u7ec3\u5927\u8111\uff0c\u8ba9\u5b83\u628a\u6211\u4eec\u7684\u5e8a\u4e0e\u7761\u7720\u800c\u4e0d\u662f\u6e05\u9192\u8054\u7cfb\u8d77\u6765\u3002\u505a\u8d77\u6765\u5f88\u7b80\u5355\uff1a\u5c06<b>\u6211\u4eec\u7684\u5e8a\u53ea\u7528\u4e8e\u7761\u89c9\uff0c\u800c\u4e0d\u8981\u5728\u4e0a\u9762\u505a\u5176\u4ed6\u4e8b\u3002<\/b>\u800c\u5982\u679c\u6211\u4eec\u5f88\u96be\u5165\u7761\uff0c\u90a3\u4fbf\u8d77\u6765\u53bb\u505a\u70b9\u5176\u4ed6\u4e8b\uff0c\u7b49\u5230\u56f0\u610f\u6765\u4e86\u518d\u4e0a\u5e8a\u3002<\/p>\n<p><b>\u8c03\u6574\u7761\u7720\u7684\u73af\u5883<\/b><\/p>\n<p>\u9ad8\u8d28\u91cf\u7684\u7761\u7720\u9700\u8981\u4e00\u4e2a\u51c9\u723d\u3001\u9ed1\u6697\u3001\u5b89\u9759\u7684\u73af\u5883\u3002\u6211\u4eec\u53ef\u4ee5\u5728\u7761\u524d\u4e00\u5c0f\u65f6\u5c31\u628a\u623f\u95f4\u91cc\u7684\u706f\u8c03\u6697\uff0c\u8ba9\u6211\u4eec\u7684\u8eab\u4f53\u9010\u6e10\u9002\u5e94\u3002\u542c\u767d\u566a\u97f3\u4e5f\u53ef\u4ee5\u52a9\u7720\uff0c\u4f8b\u5982\u7535\u89c6\u6536\u4e0d\u5230\u4fe1\u53f7\u65f6\u7684\u58f0\u97f3\uff0c\u4f8b\u5982\u6dc5\u6dc5\u6ca5\u6ca5\u7684\u96e8\u6ef4\u58f0\u3002<\/p>\n<p><b>\u8bbe\u7f6e\u7761\u7720\u7684\u5fc3\u60c5<\/b><\/p>\n<p>\u6211\u4eec\u53ef\u4ee5\u5728\u7761\u524d\u7559\u4e00\u5c0f\u6bb5\u65f6\u95f4\u6765\u8ba9\u81ea\u5df1\u653e\u677e\u3002\u8ba9\u6211\u4eec\u7684\u808c\u8089\u653e\u677e\u4e0b\u6765\u53ef\u4ee5\u5e2e\u52a9\u6211\u4eec\u5fc3\u60c5\u653e\u677e\u4e0e\u5165\u7761\u3002\u53ef\u4ee5\u8bd5\u4e00\u4e0b\u8fd9\u4e2a\u9a6c\u5170\u91cc\u5927\u5b66\u7761\u7720\u4e2d\u5fc3\u7684\u7814\u7a76\u8005\u63d0\u51fa\u7684\u5c0f\u7ec3\u4e60\uff0c\u6765\u653e\u677e\u6211\u4eec\u7684\u8eab\u4f53:<\/p>\n<p>l \u4ef0\u5367\uff0c\u95ed\u4e0a\u773c\u775b<\/p>\n<p>l \u628a\u4f60\u7684\u5341\u4e2a\u811a\u8dbe\u7528\u529b\u5411\u4e0a\u62ac\uff0c\u6162\u6162\u4ece1\u6570\u523010<\/p>\n<p>l \u653e\u677e\u811a\u8dbe\uff0c\u518d\u6162\u6162\u4ece1\u6570\u523010<\/p>\n<p>l \u611f\u89c9\u5230\u81ea\u5df1\u7684\u811a\u8dbe\u3001\u811a\u638c\u3001\u5c0f\u817f\u3001\u5927\u817f\u3001\u80cc\u90e8\u3001\u80a9\u8180\u3001\u624b\u81c2\u90fd\u9010\u6e10\u653e\u677e<\/p>\n<p>l \u91cd\u590d\u4ee5\u4e0a\u8fc7\u7a0b<\/p>\n<p>\u5e0c\u671b\u5927\u5bb6\u6bcf\u665a\u90fd\u80fd\u62e5\u6709\u9999\u751c\u7684\u7761\u7720~<\/p>\n<p>\u53c2\u8003\u8d44\u6599\uff1a<\/p>\n<p>Bill Knaus.(2012). Sixteen Ways to End Insomnia. Psychology Today.<\/p>\n<p>Patrick Murray. (2013). Can\u2019t sleep? Do this, not that! Sleep Education.<\/p>\n<p>JR Thorpe.(2016). 5 Psychological Tricks For When You Can't Sleep. From Bustle.<\/p>\n<p><\/p>\n<p>\u70b9\u51fb\u67e5\u770b\u8fc7\u5f80\u9ad8\u8d5e\u56de\u7b54\uff5e<\/p>\n<p><a href=\"https:\/\/www.zhihu.com\/question\/302165466\/answer\/625252844\">\u5973\u751f\u5fc3\u91cc\u7684\u6210\u719f\u5230\u5e95\u662f\u4ec0\u4e48\u6837\u5b50\u7684?<\/a><\/p>\n<p><a href=\"https:\/\/www.zhihu.com\/question\/267861219\/answer\/330886620\">\u4f60\u7684\u7236\u4eb2\u4f20\u6388\u8fc7\u4f60\u4ec0\u4e48\u7ecf\u9a8c\uff0c\u8ba9\u4f60\u53d7\u76ca\u7ec8\u751f\uff1f<\/a><\/p>\n<p><a href=\"https:\/\/www.zhihu.com\/question\/60864080\/answer\/364322342\">\u6709\u54ea\u4e9b\u770b\u4f3c\u806a\u660e\uff0c\u5b9e\u5219\u5f88\u50bb\u7684\u884c\u4e3a\uff1f<\/a><\/p>\n<\/p>\n<h2>\u56de\u7b54\u4f5c\u8005\uff1a\u7b80\u5355\u5fc3\u7406<\/h2>\n<blockquote><p>\u665a\u4e0a\u5931\u7720\uff0c\u6b7b\u6d3b\u7761\u4e0d\u7740\u7684\u65f6\u5019\uff0c\u4f60\u4f1a\u505a\u4ec0\u4e48\uff1f<br \/>\u6211\u4f1a\u60f3\u5404\u79cd\u529e\u6cd5\u53bb\u52aa\u529b\u7761\u7740\uff0c\u6211\u67e5\u627e\u4e86\u5f88\u591a\u8d44\u6599\uff0c\u53d1\u73b0\u665a\u4e0a\u5931\u7720\u7684\u539f\u56e0\u6709\u5f88\u591a\uff0c<b>\u201c\u665a\u7761\u62d6\u5ef6\u201d<\/b>\u548c<b>\u201c\u7761\u524d\u89c9\u9192\u201d<\/b>\u5c31\u662f\u91cd\u8981\u7684\u4e24\u4e2a\u3002<br \/>\u60f3\u548c\u4f60\u4e00\u8d77\u597d\u597d\u8ba4\u8bc6\u8ba4\u8bc6\u8fd9\u4e24\u79cd\u6bdb\u75c5\uff0c\u795d\u6211\u4eec\u90fd\u80fd\u5b89\u5fc3\u7761\u4e2a\u597d\u89c9\u3002<\/p><\/blockquote>\n<p>\u6211\u5df2\u7ecf\u8fde\u7eed2\u5468\u575a\u6301\u5230\u51cc\u66681\u70b9\u534a\u90fd\u4e0d\u7761\u4e86\u3002<\/p>\n<p>\u5176\u5b9e\u4ec0\u4e48\u4e5f\u6ca1\u5e72\u3002\u65e0\u975e\u662f\u5237\u624b\u673a\uff0c\u7528\u624b\u6307\u91cd\u590d\u5730\u4e00\u904d\u904d\u6253\u5f00\u5fae\u535a\u3001\u5fae\u4fe1\u3001\u6dd8\u5b9d\uff0c\u5c3d\u7ba1\u8eab\u4f53\u75b2\u60eb\u6c89\u91cd\uff0c\u8111\u58f3\u9690\u9690\u4f5c\u75db\uff0c\u660e\u77e5\u81ea\u5df1\u5e94\u8be5\u7761\u89c9\uff0c\u4f46\u504f\u504f\u4e0d\u7518\u5fc3\u8ba9\u773c\u76ae\u95ed\u4e0a\uff0c\u6b7b\u6d3b\u4e5f\u8981\u518d\u591a\u6e05\u9192\u4e00\u4f1a\u3002<\/p>\n<p>\u7b49\u7ec8\u4e8e\u78e8\u78e8\u8e6d\u8e6d\u4e0a\u4e86\u5e8a\uff0c\u4e00\u8eba\u4e0b\u53c8\u53d8\u5f97\u66f4\u52a0\u6e05\u9192\u3002\u7d27\u63a5\u7740\u5404\u79cd\u526a\u4e0d\u65ad\u7406\u8fd8\u4e71\u7684\u5fc3\u4e8b\u90fd\u5192\u51fa\u6765\u4e86\uff0c\u65e0\u6570\u7684\u62c5\u5fe7\u3001\u7126\u8651\u3001\u81ea\u6211\u6000\u7591\u5f00\u59cb\u8f6e\u756a\u8f70\u70b8\u3002<\/p>\n<p>\u5230\u8fd9\u65f6\u5019\u7761\u89c9\u662f\u4e0d\u53ef\u80fd\u4e86\u3002\u4e0e\u5176\u88ab\u52a8\u5931\u7720\uff0c\u4e0d\u5982\u4e3b\u52a8\u71ac\u591c\u3002<\/p>\n<p>\u4e8e\u662f\u6211\u8d77\u5e8a\u770b\u5c0f\u8bf4\u3002<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-f577b31b8852fce77e71b217615457e1_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-f577b31b8852fce77e71b217615457e1_720w.jpg?source=1def8aca\"\/><\/p>\n<p>\u665a\u4e0a\u5931\u7720\u7684\u539f\u56e0\u6709\u5f88\u591a\uff0c<b>\u201c\u665a\u7761\u62d6\u5ef6\u201d<\/b>\u548c<b>\u201c\u7761\u524d\u89c9\u9192\u201d<\/b>\u5c31\u662f\u91cd\u8981\u7684\u4e24\u4e2a\u3002<\/p>\n<p>\u4eca\u5929\u5e26\u4f60\u597d\u597d\u8ba4\u8bc6\u8ba4\u8bc6\u8fd9\u4e24\u79cd\u6bdb\u75c5\uff0c\u795d\u6211\u4eec\u90fd\u80fd\u5b89\u5fc3\u7761\u4e2a\u597d\u89c9\u3002<\/p>\n<p><\/p>\n<p><b>\u4e00\u3001\u665a\u7761\u62d6\u5ef6<\/b><\/p>\n<p>\u6709\u591a\u5c11\u6b21\u4f60\u90fd\u662f\u5728\u4e3b\u52a8\u9009\u62e9\u71ac\u591c\uff1f\u660e\u660e\u6ca1\u6709\u4ec0\u4e48\u4e8b\u60c5\u9700\u8981\u5f53\u5929\u665a\u4e0a\u5b8c\u6210\uff0c\u800c\u4e14\u4e5f\u5f88\u56f0\u4e86\uff0c\u4f46\u5c31\u662f\u4e0d\u60f3\u7761\u89c9\u3002\u8fd9\u6837\u7684\u73b0\u8c61\u88ab\u7814\u7a76\u8005\u79f0\u4e3a<b>\u665a\u7761\u62d6\u5ef6\uff08bedtime procrastination\uff09<\/b>\u3002<\/p>\n<p>\u4e4d\u4e00\u542c\u5f88\u96be\u4ee5\u7406\u89e3\u554a\uff0c\u7761\u89c9\u8fd9\u4e48\u4e00\u4ef6\u7f8e\u597d\u7684\u4e8b\uff0c\u5c45\u7136\u8fd8\u6709\u4eba\u4f1a\u62d6\u5ef6\uff1f<\/p>\n<p><b>\u5bf9\u4e00\u90e8\u5206\u4eba\u6765\u8bf4\uff0c\u665a\u7761\u62d6\u5ef6\u5f80\u5f80\u62d6\u5ef6\u7684\u5e76\u975e\u201c\u7761\u89c9\u201d\uff0c\u800c\u662f\u7761\u524d\u5fc5\u987b\u8981\u505a\u7684\u5176\u4ed6\u4e8b\u60c5\u3002<\/b>\u7761\u89c9\u524d\u5f80\u5f80\u9700\u8981\u5904\u7406\u4e00\u4e9b\u6742\u7269\uff0c\u5982\u905b\u72d7\u3001\u9501\u95e8\u3001\u628a\u5e8a\u4e0a\u7684\u6742\u7269\u6536\u62fe\u5e72\u51c0\uff0c\u4ee5\u53ca\u6d17\u8138\u3001\u5237\u7259\u3001\u6458\u9690\u5f62\u773c\u955c\u3002\u5f53\u4f60\u5fd9\u5b8c\u4e00\u5929\u7ec8\u4e8e\u56de\u5230\u5bb6\u91cc\uff0c\u7ec8\u4e8e\u62e5\u6709\u4e86\u5c5e\u4e8e\u81ea\u5df1\u7684\u65f6\u95f4\uff0c\u7ec8\u4e8e\u80fd\u762b\u5728\u6c99\u53d1\u4e0a\u8ffd\u5267\uff0c\u7ec8\u4e8e\u80fd\u64b8\u64b8\u732b......\u8fd9\u65f6\u8981\u8ba9\u6211\u6682\u505c\u4eab\u53d7\u751f\u6d3b\uff0c\u53bb\u5b8c\u6210\u50cf\u6d17\u8138\u5237\u7259\u8fd9\u6837\u7684\u534a\u5f3a\u5236\u6027\u4efb\u52a1\uff1f\u600e\u4e48\u53ef\u80fd\uff1f<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/pica.zhimg.com\/50\/v2-0d9763c617afd6ae05291cd8a6faa551_720w.jpg?source=1def8aca\" src=\"https:\/\/pica.zhimg.com\/50\/v2-0d9763c617afd6ae05291cd8a6faa551_720w.jpg?source=1def8aca\"\/><\/p>\n<p><\/p>\n<p><b>\u5bf9\u53e6\u4e00\u90e8\u5206\u4eba\u6765\u8bf4\uff0c\u665a\u7761\u62d6\u5ef6\u5219\u662f\u201c\u4e0d\u60f3\u7ed3\u675f\u624b\u5934\u7684\u4e8b\u60c5\uff0c\u6ca1\u6709\u8db3\u591f\u7684\u81ea\u63a7\u529b\u62b5\u6321\u8eab\u8fb9\u7684\u8bf1\u60d1\u3002\u201d<\/b><\/p>\n<p>\u624b\u673a\u3001\u7535\u89c6\u3001\u597d\u770b\u7684\u5c0f\u8bf4\u90fd\u4f1a\u8ba9\u4f60\u51fa\u73b0\u665a\u7761\u62d6\u5ef6\u3002\u7814\u7a76\u53d1\u73b0\uff0c\u767d\u5929\u4eba\u4eec\u56e0\u4e3a\u62b5\u6321\u8bf1\u60d1\u3001\u5b8c\u6210\u9ad8\u5f3a\u5ea6\u5de5\u4f5c\u7b49\u6d88\u8017\u4e86\u5927\u91cf\u5fc3\u7406\u8d44\u6e90\uff0c\u5230\u665a\u4e0a\u5c31\u6ca1\u6709\u8db3\u591f\u7684\u5fc3\u7406\u8d44\u6e90\u53bb\u62b5\u6321\u8bf1\u60d1\u4e56\u4e56\u7761\u89c9\u4e86\u3002\u4ece\u8fd9\u4e2a\u89d2\u5ea6\u6765\u770b\uff0c\u81ea\u63a7\u80fd\u529b\u5f31\u7684\u4eba\u66f4\u5bb9\u6613\u51fa\u73b0\u665a\u7761\u62d6\u5ef6\u3002<\/p>\n<p>\u6240\u4ee5\uff0c\u751f\u6d3b\u8d8a\u5fd9\u8d8a\u7d2f\uff0c\u5bf9\u81ea\u5df1\u8981\u6c42\u8d8a\u9ad8\uff0c\u5c31\u8d8a\u6709\u53ef\u80fd\u51fa\u73b0\u665a\u7761\u62d6\u5ef6\u3002<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-103f81facda5a2ac3da4c4b355b54785_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-103f81facda5a2ac3da4c4b355b54785_720w.jpg?source=1def8aca\"\/><\/p>\n<h2><b>\u5982\u4f55\u5bf9\u4ed8\u665a\u7761\u62d6\u5ef6\uff1f<\/b><\/h2>\n<p>\u665a\u7761\u62d6\u5ef6\u4f1a\u8ba9\u4f60\u767d\u767d\u7f3a\u89c9\u597d\u591a\u5c0f\u65f6\uff0c\u8fd8\u4f1a\u5f71\u54cd\u767d\u5929\u7684\u7cbe\u529b\uff0c\u5f62\u6210\u6076\u6027\u5faa\u73af\u3002\u4f60\u53ef\u4ee5\u5c1d\u8bd5\u7528\u8fd9\u51e0\u79cd\u65b9\u6cd5\u6539\u53d8\uff1a<\/p>\n<p><b>1. \u8bb0\u5f55\u81ea\u5df1\u7684\u665a\u7761\u6a21\u5f0f<\/b><\/p>\n<p>\u5728\u8fde\u7eed\u4e00\u5468\u5185\u8bb0\u5f55\u6bcf\u5929\u665a\u4e0a\u8ba1\u5212\u7761\u89c9\u7684\u65f6\u95f4\u3001\u771f\u6b63\u5f00\u59cb\u7761\u89c9\u7684\u65f6\u95f4\uff0c\u4ee5\u53ca\u7761\u524d\u505a\u4e86\u54ea\u4e9b\u4e8b\u60c5\u3002\u89c2\u5bdf\u8fd9\u4e9b\u8bb0\u5f55\uff0c\u5148\u6df1\u523b\u610f\u8bc6\u5230\u81ea\u5df1\u665a\u7761\u7684\u4e8b\u5b9e\u3002\u4e86\u89e3\u81ea\u5df1\u7684\u665a\u7761\u6a21\u5f0f\uff0c\u4e3a\u6539\u53d8\u505a\u51c6\u5907\u3002<\/p>\n<p><b>2. \u5236\u8ba2\u8be6\u7ec6\u7684\u7761\u7720\u8ba1\u5212<\/b><\/p>\n<p>\u7ed9\u81ea\u5df1\u8bbe\u5b9a\u4e00\u4e2a\u56fa\u5b9a\u7684\u7761\u89c9\u65f6\u95f4\uff0c\u6bd4\u5982\u6bcf\u5929\u665a\u4e0a12\u70b9\u534a\u4e0a\u5e8a\u7761\u89c9\uff0c\u6216\u662f\u5728\u770b\u5b8cXX\u7535\u89c6\u8282\u76ee\u540e\u7761\u89c9\u3002\u5217\u51fa\u4e00\u4e2a\u4ee5\u201c\u5982\u679c\u2026\u2026\u5c31\u2026\u2026\u201d\u4e3a\u53e5\u5f0f\u7684\u6e05\u5355\uff0c\u89c4\u5212\u81ea\u5df1\u7761\u524d\u51e0\u5c0f\u65f6\u7684\u6d3b\u52a8\u3002\u6bd4\u5982\uff1a<\/p>\n<p>\u201c\u5982\u679c\u56de\u5bb6\u4e86\uff0c\u5c31\u9a6c\u4e0a\u6d17\u6fa1\uff1b\u201d\u201c\u5982\u679c\u6d17\u5b8c\u6fa1\uff0c\u5c31\u5f00\u59cb\u770b\u4e00\u96c6XX\u7efc\u827a\u201d\u201c\u5982\u679c\u770b\u5b8cXX\u7535\u89c6\u8282\u76ee\uff0c\u5c31\u4e0a\u5e8a\u7761\u89c9\u3002\u201d<\/p>\n<p>\u201c\u5982\u679c\u201d\u90e8\u5206\u9700\u8981\u8db3\u591f\u5177\u4f53\u6e05\u6670\uff0c\u4f46\u53c8\u8981\u6709\u4e00\u5b9a\u7684\u7075\u6d3b\u6027\uff0c\u4ee5\u4fbf\u5728\u5404\u79cd\u60c5\u666f\u4e0b\u90fd\u80fd\u5b8c\u6210\u3002<\/p>\n<p><b>3. \u8c03\u6574\u7761\u524d\u73af\u5883<\/b><\/p>\n<p>\u51cf\u5c11\u7761\u524d\u73af\u5883\u4e2d\u7684\u8bf1\u60d1\u6e90\u3002\u8fdc\u79bb\u4e86\u8bf1\u60d1\u6e90\uff0c\u81ea\u7136\u5c31\u80fd\u51cf\u5c11\u5b83\u4eec\u5bf9\u7761\u7720\u65f6\u95f4\u7684\u5360\u636e\u3002\u6bd4\u5982\uff0c\u628a\u624b\u673a\u5173\u6389\u653e\u5728\u5ba2\u5385\uff0c\u518d\u8fdb\u81ea\u5df1\u7684\u5367\u5ba4\u7761\u89c9\u3002\u5728\u73af\u5883\u4e2d\u589e\u52a0\u548c\u7761\u7720\u8054\u7ed3\u8d77\u6765\u7684\u7ebf\u7d22\u3002\u6bd4\u5982\uff0c\u6bcf\u5929\u665a\u4e0a\u7761\u524d\u90fd\u5728\u5367\u5ba4\u70b9\u4e0a\u4e00\u76cf\u989c\u8272\u72ec\u7279\u7684\u706f\uff0c\u800c\u5176\u4ed6\u65f6\u5019\u4e0d\u5f00\u8fd9\u76cf\u706f\u3002\u8fd9\u6837\u6bcf\u5f53\u8fd9\u76cf\u706f\u4eae\u4e86\uff0c\u5c31\u4f1a\u60f3\u7761\u89c9\u3002<\/p>\n<p><b>4. \u63d0\u524d\u5237\u7259\u3001\u6d17\u8138<\/b><\/p>\n<p>\u628a\u7761\u524d\u7684\u201d\u4f8b\u884c\u516c\u4e8b\u201c\u63d0\u524d\u5b8c\u6210\u3002\u6bd4\u5982\uff0c\u56de\u5bb6\u540e\u7acb\u523b\u6d17\u6fa1\u5237\u7259\u6536\u62fe\u5e8a\u94fa\uff0c\u4e4b\u540e\u518d\u5b89\u5b89\u5fc3\u5fc3\u8eba\u4e0b\u6765\u5237\u5267\u3002\u8fd9\u6837\uff0c\u7761\u89c9\u7684\u201c\u95e8\u69db\u201d\u53d8\u4f4e\u4e86\uff0c\u7761\u89c9\u53ea\u9700\u8981\u5c06\u4eba\u4ece\u6c99\u53d1\u632a\u5230\u5e8a\u4e0a\uff0c\u5f02\u5e38\u5bb9\u6613\uff0c\u4e5f\u5c31\u4f1a\u5728\u8be5\u7761\u7684\u65f6\u5019\u7761\u89c9\u4e86\u3002<\/p>\n<p><b>5. \u907f\u514d\u5728\u7761\u524d\u6d88\u8017\u8fc7\u591a\u5fc3\u7406\u8d44\u6e90<\/b><\/p>\n<p>\u5230\u4e86\u591c\u665a\uff0c\u7528\u4e8e\u81ea\u63a7\u7684\u5fc3\u7406\u8d44\u6e90\u51cf\u5c11\uff0c\u66f4\u4e0d\u5bb9\u6613\u62b5\u6321\u8bf1\u60d1\u3002\u56e0\u6b64\uff0c\u5c3d\u91cf\u4e0d\u8981\u5728\u7761\u524d\u505a\u9ad8\u96be\u5ea6\u7684\u5de5\u4f5c\uff0c\u5c3d\u91cf\u5728\u7761\u524d\u8fdc\u79bb\u8bf1\u60d1\u6e90\u3002<\/p>\n<p><\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/pic1.zhimg.com\/50\/v2-9a7fcad7c0579d0c62b8db37181dd513_720w.jpg?source=1def8aca\" src=\"https:\/\/pic1.zhimg.com\/50\/v2-9a7fcad7c0579d0c62b8db37181dd513_720w.jpg?source=1def8aca\"\/><\/p>\n<p><\/p>\n<p><b>\u4e8c\u3001\u7761\u524d\u89c9\u9192<\/b><\/p>\n<p>\u597d\u4e0d\u5bb9\u6613\u514b\u670d\u62d6\u5ef6\u8eba\u4e0a\u4e86\u5e8a\uff0c\u53ef\u4e3a\u4ec0\u4e48\u4e00\u8eba\u4e0b\u6574\u4e2a\u4eba\u4fbf\u6e05\u9192\u4e86\uff0c\u60f3\u4e1c\u60f3\u897f\uff0c\u65e0\u6cd5\u5165\u7761\uff1f\u8fd9\u79cd\u73b0\u8c61\u88ab\u7814\u7a76\u8005\u79f0\u4e3a<b>\u7761\u524d\u89c9\u9192<\/b>\uff08pre-sleep arousal\uff09\u3002<\/p>\n<p><b>\u7761\u524d\u5bb9\u6613\u6e05\u9192\uff0c\u5176\u5b9e\u662f\u4e00\u7fa4\u4eba\u7684\u4e60\u60ef\u6027\u53cd\u5e94\u3002<\/b><\/p>\n<p>\u7814\u7a76\u8005\u628a\u7761\u524d\u89c9\u9192\u5206\u6210<b>\u8eaf\u4f53\u89c9\u9192<\/b>\u548c<b>\u8ba4\u77e5\u89c9\u9192<\/b>\u4e24\u4e2a\u90e8\u5206\u3002\u8eaf\u4f53\u89c9\u9192\u5305\u62ec\u5fc3\u8df3\u52a0\u901f\u3001\u5fc3\u7387\u4e0d\u9f50\u3001\u808c\u8089\u7d27\u5f20\u3001\u624b\u51b7\u811a\u51b7\u7b49\u80a2\u4f53\u751f\u7406\u53cd\u5e94\uff1b\u8ba4\u77e5\u89c9\u9192\u5305\u62ec\u5bf9\u5165\u7761\u4ee5\u53ca\u9664\u4e86\u7761\u7720\u4ee5\u5916\u7684\u5176\u4ed6\u4e8b\u60c5\u611f\u5230\u7126\u8651\uff0c\u6bd4\u5982\u53cd\u601d\u767d\u5929\u505a\u8fc7\u7684\u4e8b\u60c5\uff0c\u89c4\u5212\u660e\u5929\u8981\u53d1\u751f\u7684\u4e8b\u60c5\u7b49\u7b49\u3002<\/p>\n<p>\u800c\u6bd4\u8d77\u8eaf\u4f53\u89c9\u9192\uff0c\u8ba4\u77e5\u89c9\u9192\u66f4\u5bb9\u6613\u5bfc\u81f4\u5165\u7761\u56f0\u96be\u3002<\/p>\n<p>\u591a\u6570\u5165\u7761\u56f0\u96be\u7684\u4eba\uff0c\u5728\u5165\u7761\u65f6\u90fd<b>\u66f4\u5bb9\u6613\u628a\u6ce8\u610f\u529b\u653e\u5728\u89e3\u51b3\u95ee\u9898\u548c\u73af\u5883\u566a\u58f0\u4e0a\uff0c\u66f4\u5bb9\u6613\u7126\u8651\uff0c\u66f4\u5bb9\u6613\u56de\u60f3\u767d\u5929\u53d1\u751f\u7684\u4e8b\u60c5\uff0c\u8111\u4e2d\u66f4\u5bb9\u6613\u51fa\u73b0\u80fd\u5f15\u8d77\u8eab\u4f53\u611f\u89c9\u7684\u607c\u4eba\u753b\u9762<\/b>\u3002<\/p>\n<p>\u5bf9\u8fd9\u4e9b\u5165\u7761\u56f0\u96be\u8005\u7684\u4eba\u683c\u6d4b\u8bd5\u53d1\u73b0\uff0c\u4ed6\u4eec\u66f4\u795e\u7ecf\u8d28\u4e14\u66f4\u5bb9\u6613\u51fa\u73b0\u8fc7\u5ea6\u7126\u8651\uff0c\u66f4\u96be\u4ee5\u5e94\u5bf9\u4e0d\u786e\u5b9a\u6027\uff0c\u5e76\u4e14\u4ed6\u4eec\u76f8\u4fe1\u7126\u8651\u53ef\u4ee5\u907f\u514d\u8d1f\u9762\u7ed3\u679c\u4e14\u89e3\u51b3\u95ee\u9898\u3002<\/p>\n<p><\/p>\n<p><b>\u7761\u524d\u8001\u662f\u60f3\u4e8b\u60c5\uff0c\u600e\u4e48\u529e\uff1f<\/b><\/p>\n<p>\u5982\u679c\u7761\u524d\u603b\u662f\u60f3\u4e1c\u60f3\u897f\uff0c\u96be\u4ee5\u5165\u7761\uff0c\u4e0d\u59a8\u8bd5\u8bd5\u4ee5\u4e0b\u65b9\u6cd5\uff1a<\/p>\n<p><b>1. \u8c03\u6574\u8ba4\u77e5\uff0c\u544a\u8bc9\u81ea\u5df1\uff1a\u7761\u4e0d\u7740\u4e5f\u6ca1\u4e8b<\/b><\/p>\n<p>\u4f60\u53ef\u80fd\u5e76\u4e0d\u9700\u8981\u6240\u8c13\u201c8\u5c0f\u65f6\u7761\u7720\u201d\u3002\u50cf\u7231\u8fea\u751f\u3001\u6b4c\u5fb7\u3001\u8fbe\u82ac\u5947\u548c\u62ff\u7834\u4ed1\u8fd9\u6837\u7684\u4eba\u7269\uff0c\u6bcf\u665a\u53ea\u77613-4\u5c0f\u65f6\uff0c\u4e5f\u80fd\u5b8c\u6210\u4f1f\u5927\u7684\u4e8b\u4e1a\u3002\u6bcf\u4e2a\u4eba\u9700\u8981\u7684\u7761\u7720\u65f6\u95f4\u662f\u4e0d\u4e00\u6837\u7684\uff0c\u4e0d\u8981\u628a\u5165\u7761\u56f0\u96be\u89c6\u4e3a\u4e00\u79cd\u75be\u75c5\u3002<\/p>\n<p><b>2. \u8bd5\u8bd5\u4e0d\u7761\u89c9<\/b><\/p>\n<p>\u8bd5\u8bd5\u5728\u63a5\u4e0b\u6765\u7684\u4e09\u5929\u628a\u7761\u89c9\u7684\u65f6\u95f4\u5411\u540e\u5ef6\u8fdf3\u4e2a\u5c0f\u65f6\uff0c\u5e76\u4e14\u5728\u8fd93\u4e2a\u5c0f\u65f6\u5185\u4e0d\u53bb\u903c\u8feb\u81ea\u5df1\u7761\u89c9\uff0c\u653e\u5fc3\u5730\u4f11\u606f\u73a9\u800d\u6216\u8005\u5237\u624b\u673a\u3002<\/p>\n<p>\u8fd9\u6837\uff0c\u4f60\u4e5f\u8bb8\u53ef\u4ee5\u5b66\u4f1a\u5728\u7761\u7720\u4e0d\u8db3\u7684\u60c5\u51b5\u4e0b\u5b8c\u6210\u65e5\u5e38\u4e8b\u52a1\uff0c\u4f1a\u53d1\u73b0\u5373\u4f7f\u7761\u7720\u65f6\u95f4\u51cf\u5c11\uff0c\u767d\u5929\u7684\u4e8b\u60c5\u4f9d\u7136\u80fd\u6b63\u5e38\u8fdb\u884c\uff0c\u7761\u4e0d\u7740\u5e26\u6765\u7684\u7126\u8651\u4e5f\u5c31\u7f13\u89e3\u4e86\u4e0d\u5c11\u3002\u8fd9\u79cd\u65b9\u6cd5\u5728\u4e34\u5e8a\u4e0a\u88ab\u79f0\u4e3a<b>\u77db\u76fe\u610f\u5411\u6cd5<\/b>\u3002<\/p>\n<p><b>3. \u4e0d\u8981\u538b\u6291\u81ea\u5df1\u7684\u601d\u7ef4<\/b><\/p>\n<p>\u63a5\u7eb3\u95ef\u5165\u6027\u601d\u7ef4\uff0c\u4e0d\u8981\u4e0e\u4e4b\u5bf9\u6297\u3002\u7814\u7a76\u53d1\u73b0\u5f53\u5bf9\u7126\u8651\u548c\u95ef\u5165\u6027\u601d\u7ef4\u91c7\u53d6\u538b\u6291\u7b56\u7565\u65f6\uff0c\u5165\u7761\u4f1a\u53d8\u5f97\u66f4\u56f0\u96be\uff0c\u7761\u7720\u8d28\u91cf\u4e5f\u66f4\u4f4e\uff0c\u539f\u672c\u5f88\u5bb9\u6613\u7761\u7740\u7684\u4eba\u4e5f\u5f88\u96be\u7761\u7740\u4e86\u3002<\/p>\n<p><b>4. \u4e0d\u8981\u5f3a\u8feb\u81ea\u5df1\u7761\u7740<\/b><\/p>\n<p>\u987a\u5176\u81ea\u7136\uff0c\u62b1\u7740\u201c\u7761\u4e0d\u7740\u5c31\u7b97\u4e86\u201d\u7684\u5fc3\u6001\u3002\u8fd9\u6837\u4f1a\u66f4\u653e\u677e\uff0c\u66f4\u5bb9\u6613\u5165\u7761\u3002\u5982\u679c\u5f3a\u8feb\u81ea\u5df1\u7761\u7740\uff0c\u4f1a\u66f4\u7126\u8651\uff0c\u66f4\u96be\u4ee5\u5165\u7761\uff0c\u8fdb\u5165\u6076\u6027\u5faa\u73af\u3002<\/p>\n<p><b>5. \u5bf9\u95ef\u5165\u6027\u601d\u7ef4\u558a\u201c\u505c\u201d<\/b><\/p>\n<p>\u5728\u5fc3\u91cc\u4ee5\u4e00\u5b9a\u7684\u8282\u594f\u9ed8\u5ff5\u201c\u505c\u201d\uff0c\u6253\u65ad\u5e76\u963b\u6b62\u90a3\u4e9b\u95ef\u5165\u8111\u6d77\u7684\u601d\u7ef4\u3002\u8fd9\u79cd\u65b9\u6cd5\u53eb\u505a\u601d\u8003\u505c\u6b62\u6cd5\u3002<\/p>\n<p><b>6. \u60f3\u8c61\u4e00\u4e2a\u8f7b\u677e\u6709\u8da3\u7684\u56fe\u50cf<\/b><\/p>\n<p>\u5728\u8111\u6d77\u91cc\u60f3\u8c61\u4e00\u4e2a\u6709\u8da3\u7684\uff0c\u80fd\u5145\u5206\u5438\u5f15\u6ce8\u610f\u7684\uff0c\u6109\u5feb\u4e14\u8f7b\u677e\u7684\u56fe\u50cf\u3002\u5c3d\u91cf\u60f3\u8c61\u51fa\u8fd9\u5e45\u56fe\u50cf\u7684\u7ec6\u8282\u3002\u4e3a\u4e86\u66f4\u597d\u5730\u60f3\u8c61\uff0c\u53ef\u4ee5\u95ee\u81ea\u5df1\u8fd9\u4e9b\u95ee\u9898\uff1a\u201c\u6211\u770b\u5230\u4e86\u4ec0\u4e48\uff1f\u201d\u3001\u201c\u6211\u73b0\u5728\u611f\u53d7\u600e\u6837\uff1f\u201d\u3001\u201c\u6211\u80fd\u542c\u5230\u4ec0\u4e48\u58f0\u97f3\u5417\uff1f\u201d\u3001\u201c\u8fd9\u5e45\u753b\u7684\u6c1b\u56f4\u662f\u600e\u6837\u7684\uff1f\u201d\u3002\u8fd9\u6837\u7684\u56fe\u50cf\u80fd\u5360\u636e\u8ba4\u77e5\u7a7a\u95f4\uff0c\u4ece\u800c\u628a\u6ce8\u610f\u4ece\u90a3\u4e9b\u607c\u4eba\u7684\u601d\u7ef4\u4e2d\u8f6c\u79fb\u51fa\u6765\uff0c\u5e2e\u52a9\u4f60\u5165\u7761\u3002<\/p>\n<p><b>7. \u7761\u524d\u505a\u6570\u5b66\u9898<\/b>\u5f53\u4f60\u7761\u4e0d\u7740\u65f6\uff0c\u53ef\u4ee5\u8003\u8651\u8d77\u6765\u505a\u51e0\u9053\u6570\u5b66\u9898\u3002\u7814\u7a76\u53d1\u73b0\u5728\u7761\u524d\u505a7.5\u5206\u949f\u7684\u96be\u5ea6\u4e2d\u7b49\u7684\u6570\u5b66\u9898\u80fd\u51cf\u5c11\u5165\u7761\u65f6\u95f4\u3002\u8fd9\u6709\u53ef\u80fd\u662f\u56e0\u4e3a\u505a\u6570\u5b66\u9898\u80fd\u7ed9\u5931\u7720\u627e\u5230\u4e00\u4e2a\u7406\u7531\uff08\u7761\u4e0d\u7740\u662f\u56e0\u4e3a\u5728\u505a\u9898\uff09\uff0c\u4ece\u800c\u964d\u4f4e\u7126\u8651\uff0c\u66f4\u597d\u5165\u7720\u3002<\/p>\n<p><b>8. \u7761\u524d\u5199\u65e5\u8bb0<\/b>\u7761\u524d\u82b120\u5206\u949f\u7684\u65f6\u95f4\u5199\u4e0b\u81ea\u5df1\u7684\u60f3\u6cd5\u3001\u62c5\u5fe7\u548c\u4efb\u4f55\u5360\u636e\u5927\u8111\u7684\u4e8b\u60c5\u3002\u4ee5\u4e00\u79cd\u81ea\u7531\u800c\u771f\u8bda\u7684\u65b9\u5f0f\u5199\uff0c\u5c3d\u91cf\u591a\u5730\u8bb0\u5f55\u7ec6\u8282\uff0c\u8fd9\u6709\u52a9\u4e8e\u63a2\u7d22\u5185\u5fc3\u6df1\u5904\u7684\u60c5\u7eea\u4e0e\u60f3\u6cd5\u3002\u7814\u7a76\u53d1\u73b0\u4f7f\u7528\u8fd9\u79cd\u65b9\u6cd5\u80fd\u6709\u6548\u7f29\u77ed\u5165\u7761\u65f6\u95f4\u3002\u5199\u4f5c\u80fd\u91ca\u653e\u538b\u6291\u60c5\u7eea\uff0c\u5f15\u5bfc\u4f60\u5bf9\u5b83\u4eec\u8fdb\u884c\u91cd\u65b0\u601d\u8003\uff0c\u51cf\u5c11\u7761\u524d\u7684\u8d1f\u9762\u8ba4\u77e5\u6d3b\u52a8\u3002<\/p>\n<p><\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/pica.zhimg.com\/50\/v2-8e185e16f1c4bc885132827cd09519cb_720w.jpg?source=1def8aca\" src=\"https:\/\/pica.zhimg.com\/50\/v2-8e185e16f1c4bc885132827cd09519cb_720w.jpg?source=1def8aca\"\/><\/p>\n<p><\/p>\n<p>\u4e00\u822c\u6765\u8bf4\uff0c\u5f53\u4f60\u4e0d\u628a\u7761\u7720\u95ee\u9898\u5f53\u505a\u95ee\u9898\uff0c\u653e\u4e0b\u201c\u6211\u4e00\u5b9a\u8981\u7acb\u523b\u9a6c\u4e0a\u7761\u7740\u201d\u7684\u6267\u5ff5\uff0c\u5c31\u4f1a\u6e10\u6e10\u53d8\u5f97\u80fd\u591f\u8f7b\u677e\u81ea\u7136\u5730\u5165\u7761\u3002\u767d\u5929\u5728\u7e41\u5fd9\u7684\u5de5\u4f5c\u4e4b\u4f59\u4e5f\u4e0d\u8981\u5fd8\u4e86\u4f11\u606f\uff0c\u9002\u5f53\u6ee1\u8db3\u81ea\u5df1\u7684\u6b32\u671b\uff0c\u8fd9\u6837\u624d\u80fd\u7559\u4e0b\u8db3\u591f\u7684\u5fc3\u7406\u8d44\u6e90\uff0c\u5728\u591c\u665a\u8be5\u7761\u89c9\u65f6\u6309\u65f6\u7761\u89c9\u3002\u53ea\u662f\uff0c\u4e00\u65e6\u7761\u7720\u95ee\u9898\u5df2\u7ecf\u7ed9\u4f60\u5e26\u6765\u4e86\u4e25\u91cd\u7684\u5fc3\u7406\u75db\u82e6\u4e0e\u529f\u80fd\u635f\u4f24\uff0c\u8fd8\u662f\u8981\u5c3d\u5feb\u5bfb\u6c42\u4e13\u4e1a\u7684\u5e2e\u52a9\u4e0e\u6cbb\u7597\u3002<\/p>\n<p><b>\u7761\u89c9\u662f\u4eba\u751f\u4e00\u5927\u4e50\u4e8b\u554a\uff0c\u613f\u6bcf\u4e2a\u4eba\u90fd\u80fd\u591f\u4eab\u53d7\u8fd9\u79cd\u5feb\u4e50\u3002<\/b><\/p>\n<p><\/p>\n<blockquote><p>\u53c2\u8003\u6587\u732e<br \/>Harvey, A. G., &amp; Payne, S. (2002). The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction. Behaviour Research and Therapy, 40(3), 267\u2013277. doi:10.1016\/s0005-7967(01)00012-2<br \/>Harvey, A. G. (2002). Trouble in Bed: The Role of Pre-Sleep Worry and Intrusions in the Maintenance of Insomnia. Journal of Cognitive Psychotherapy, 16(2), 161\u2013177. doi:10.1891\/jcop.16.2.161.63992<br \/>Harvey, A. G., &amp; Farrell, C. (2003). The Efficacy of a Pennebaker-Like Writing Intervention for Poor Sleepers. Behavioral Sleep Medicine, 1(2), 115\u2013124.<br \/>Harvey, A.(2011). Pre-sleep cognitive activity : a comparison of sleeponset insomniacs and good sleepers. Br J Clin Psychol, 39(3), 275-286.<br \/>Kamphorst, B. A., Nauts, S., De Ridder, D. T. D., &amp; Anderson, J. H. (2018). Too Depleted to Turn In: The Relevance of End-of-the-Day Resource Depletion for Reducing Bedtime Procrastination. Frontiers in Psychology, 9. doi:10.3389\/fpsyg.2018.00252<br \/>Kroese, F. M. , De Ridder, D. T. D. , Evers, C. , &amp; Adriaanse, M. A.(2014). Bedtime procrastination: introducing a new area of procrastination. Frontiers in Psychology, 5.<br \/>Kroese, F. M., Nauts, S., Kamphorst, B. A., Anderson, J. H., &amp; de Ridder, D. T. D. (2016). Bedtime Procrastination: A Behavioral Perspective on Sleep Insufficiency. Procrastination, Health, and Well-Being, 93\u2013119. doi:10.1016\/b978-0-12-802862-9.00005-0<br \/>Robertson, J. A. ,Broomfield, N. M. , &amp; Espie, C. A. . (2007). Prospective comparison of subjective arousal during the pre-sleep period in primary sleep-onset insomnia and normal sleepers. Journal of Sleep Research, 16(2), 230-238.<br \/>Sanavio, E. (1988). Pre-sleep cognitive intrusions and treatment of onset-insomnia. Behaviour Research and Therapy, 26(6), 451\u2013459. doi:10.1016\/0005-7967(88)90139-8<\/p><\/blockquote>\n<p><\/p>\n<p>\u6233\u4e0b\u65b9\u94fe\u63a5\uff0c\u6d4b\u6d4b\u4f60\u7684\u7761\u7720\u8d28\u91cf\uff0c\u83b7\u53d6\u4e00\u4efd\u513f\u4f60\u7684\u7761\u7720\u8d28\u91cf\u5efa\u8bae\u62a5\u544a\u3002<\/p>\n<p><a data-draft-node=\"block\" data-draft-type=\"link-card\" data-image=\"https:\/\/pic4.zhimg.com\/v2-dc7f6f197b5546209ccddb2f8e8651fb_180x120.jpg\" data-image-height=\"400\" data-image-width=\"750\" href=\"https:\/\/link.zhihu.com\/?target=https%3A\/\/www.jiandanxinli.com\/new_testing\/56%3Futm_source%3Dzhihu%26utm_medium%3Djdxl%26utm_campaign%3Danswer\" rel=\"nofollow noreferrer\" target=\"_blank\">\u7761\u7720\u8d28\u91cf\u8bc4\u4f30<\/a><\/p>\n<p><\/p>\n<hr\/>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-7df71f9a9e8a4fcd312bd97c8206df52_720w.jpg?source=1def8aca\" 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href=\"https:\/\/zhuanlan.zhihu.com\/p\/375971885\">\u91cd\u75c7\u5931\u7720\u7684\u5eb7\u590d\u7ecf\u5386\uff0c\u5931\u7720\u7684\u9053\u8def\u8d8a\u957f\uff0c\u6536\u83b7\u5c31\u8d8a\u591a\uff0c\u8fc7\u6765\u4eba\u8d85\u5f3a\u5e72\u8d27\u8f93\u51fa<\/a><\/p>\n<p><\/p>\n<p><b>1.\u4e3a\u4ec0\u4e48\u7528\u4e86\u90a3\u4e48\u591a\u65b9\u6cd5\uff0c\u59cb\u7ec8\u6ca1\u6709\u591a\u5927\u6548\u679c\u3002<\/b><\/p>\n<p><\/p>\n<p><b>2.\u5982\u4f55\u505c\u6b62\u80e1\u601d\u4e71\u60f3<\/b><\/p>\n<p><\/p>\n<p><b>3.\u795e\u7ecf\u8870\u5f31\u600e\u4e48\u529e\uff1f<\/b><\/p>\n<p><\/p>\n<p><b>4.\u505c\u6b62\u7ea0\u7ed3\u5931\u7720\u7684\u8868\u9762\u95ee\u9898\u4e14\u6211\u4eec\u5e76\u4e0d\u9700\u8981\u6cbb\u7597\u5931\u7720\u3002<\/b><\/p>\n<p><\/p>\n<p><b>5.\u4e3a\u4ec0\u4e48\u4f60\u653e\u4e0d\u4e0b\u5bf9\u7761\u7740\u7684\u6267\u7740<\/b><\/p>\n<p><\/p>\n<p><b>6.\u4e3a\u4ec0\u4e48\u9762\u5bf9\u5931\u7720\u505a\u7684\u52aa\u529b\u4f1a\u8ba9\u81ea\u5df1\u89c9\u5f97\u5f88\u7d2f<\/b><\/p>\n<p><\/p>\n<p><b>7.\u4ec0\u4e48\u662f\u6839\u6cbb\u5931\u7720\uff1f<\/b><\/p>\n<p><\/p>\n<p><b>8.\u5b89\u7720\u836f\u6709\u7528\u5417?<\/b><\/p>\n<p><\/p>\n<p><b>9.\u5f88\u591a\u4eba\u4f1a\u8bf4\u9053\u7406\u6211\u90fd\u61c2<\/b><\/p>\n<p><b>10.\u5931\u7720\u7684\u5fc3\u7406\u8fd0\u884c\u673a\u5236<\/b><\/p>\n<p><b>\u2026\u2026\u2026\u2026<\/b><\/p>\n<p><\/p>\n<p>\u6211\u4eec\u4ee5\u4e3a\u81ea\u5df1\u5931\u53bb\u4e86\u7761\u89c9\u7684\u80fd\u529b\uff0c\u4f46\u5b9e\u9645\u4e0a\u7761\u89c9\u7684\u80fd\u529b\u4e00\u76f4\u90fd\u5b58\u5728\uff0c\u4e0d\u4f1a\u4e22\u5931\u3002\u53ea\u4e0d\u8fc7\u7531\u4e8e\u6211\u4eec\u7684\u795e\u7ecf\u592a\u8fc7\u7d27\u7ef7\uff0c\u65e0\u6cd5\u5c06\u8fd9\u4e2a\u80fd\u529b\u91ca\u653e\u51fa\u6765\u3002<\/p>\n<p><\/p>\n<p><b>\u6700\u540e\u60f3\u8bf4\uff1a\u628a\u5931\u7720\u5f53\u505a\u75c5\u6765\u6cbb\u7684\u4eba\uff0c\u53cd\u800c\u6cbb\u4e0d\u597d\u3002\u628a\u81ea\u5df1\u5f53\u505a\u666e\u901a\u7684\u5065\u5eb7\u4eba\uff0c\u5012\u5bb9\u6613\u6cbb\u597d\u3002<\/b><\/p>\n<p><\/p>\n<p>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u5206\u5272\u7ebf\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n<p><\/p>\n<p>2022\u5e74\u52b3\u52a8\u8282\u8fd9\u5468\u6765\u66f4\u65b0\u4e00\u4e0b\u3002<\/p>\n<p>\u7761\u4e0d\u7740\u65e0\u4e00\u4f8b\u5916\u90fd\u662f\u592a\u7740\u6025\u4e86\uff08\u975e\u5668\u8d28\u6027\u5931\u7720\uff09\u3002\u5c31\u50cf\u6211\u4eec\u8bfb\u51e0\u672c\u4e66\u5c31\u60f3\u589e\u52a0\u5185\u6db5\u6c14\u8d28\uff0c\u51cf\u80a5\u51e0\u5929\u5c31\u60f3\u7626\u51e0\u65a4\uff0c\u5199\u51e0\u7bc7\u6587\u7ae0\u5c31\u60f3\u5f97\u5230\u5927\u91cf\u5173\u6ce8\uff0c\u7092\u83dc\u7ecf\u5e38\u76ef\u7740\u600e\u4e48\u8fd8\u6ca1\u6709\u719f\u3002<\/p>\n<p><\/p>\n<p>\u4f46\u73b0\u5b9e\u544a\u8bc9\u6211\u4eec\uff1a\u6b32\u901f\u5219\u4e0d\u8fbe\uff01<\/p>\n<p><\/p>\n<p>\u8feb\u5207\u7684\u60f3\u8981\u5f97\u5230\u6240\u4ee5\u624d\u5f97\u4e0d\u5230\uff01\u5bf9\u4e8e\u7761\u7720\u66f4\u662f\u5982\u6b64\u3002\u5982\u679c\u6211\u4eec\u80fd\u591f\u6df1\u523b\u7684\u770b\u5230\u8fd9\u4e2a\u672c\u8d28\uff0c\u6253\u7834\u81ea\u5df1\u7684\u6267\u5ff5\uff0c\u5141\u8bb8\u81ea\u5df1\u6162\u6162\u6765\uff0c\u544a\u8bc9\u81ea\u5df1\u5b8c\u5168\u6ca1\u6709\u5fc5\u8981\u76ef\u7740\u5b83\uff0c\u8eab\u4f53\u5c31\u4f1a\u81ea\u7136\u6162\u6162\u653e\u677e\uff0c\u65f6\u95f4\u5230\u4e86\uff0c\u4e5f\u5c31\u6162\u6162\u7761\u7740\u4e86\u3002<\/p>\n<p>\u6240\u4ee5\u8bf7\u5141\u8bb8\u81ea\u5df1\u6162\u4e0b\u6765\uff01\u6162\u4e0b\u6765\uff01\u6162\u4e0b\u6765\uff01<\/p>\n<p><b>\u6709\u4eba\u7ecf\u5e38\u95ee\u6211\uff1a<\/b><\/p>\n<p><b>\u201c\u4e3a\u4ec0\u4e48\u6211\u4f1a\u6709\u90a3\u4e48\u591a\u65e0\u6cd5\u63a7\u5236\u7684\u5ff5\u5934\u201d\uff1b<\/b><\/p>\n<p><b>\u201c\u4e3a\u4ec0\u4e48\u6211\u4f1a\u6709\u90a3\u4e48\u591a\u8d1f\u9762\u60c5\u7eea\u201d\uff1b<\/b><\/p>\n<p><b>\u201c\u4e3a\u4ec0\u4e48\u6211\u8fd8\u6ca1\u6709\u7761\u7740\u201d<\/b><\/p>\n<p><b>\u201c\u4e3a\u4ec0\u4e48\u4ed6\u8981\u79bb\u5f00\u6211\u5bfc\u81f4\u81ea\u5df1\u5931\u7720\u201d\uff1b<\/b><\/p>\n<p><b>\u201c\u4e3a\u4ec0\u4e48\u522b\u4eba\u65e0\u6cd5\u7406\u89e3\u6211\u2026\u2026\u201d<\/b><\/p>\n<p><b>\u4eca\u5929\u6211\u60f3\u7528\uff0c\u5fc3\u7406\u5b66\u7ecf\u5178\u7684\u4e00\u9996\u6d77\u7075\u683c\u7684\u8bd7\u300a\u5141\u8bb8\u4e00\u5207\u5982\u5176\u6240\u662f\u300b\u6765\u56de\u7b54\u8fd9\u4e9b\u95ee\u9898\u3002\u503c\u5f97\u6bcf\u4e00\u4e2a\u4eba\u8ba4\u771f\u4f53\u4f1a\u3002\u5927\u9053\u81f3\u7b80\u3002<\/b><\/p>\n<p><b>1.\u6211\u5141\u8bb8\u4efb\u4f55\u4e8b\u60c5\u7684\u53d1\u751f\u3002\u6211\u5141\u8bb8\uff0c\u4e8b\u60c5\u662f\u5982\u6b64\u7684\u5f00\u59cb\uff0c\u5982\u6b64\u7684\u53d1\u5c55\uff0c\u5982\u6b64\u7684\u7ed3\u5c40\u3002\u56e0\u4e3a\u6211\u77e5\u9053\uff0c\u6240\u6709\u7684\u4e8b\u60c5\uff0c\u90fd\u662f\u56e0\u7f18\u548c\u5408\u800c\u6765\uff0c\u4e00\u5207\u7684\u53d1\u751f\uff0c\u90fd\u662f\u5fc5\u7136\u3002\u82e5\u6211\u89c9\u5f97\u5e94\u8be5\u662f\u53e6\u5916\u4e00\u79cd\u53ef\u80fd\uff0c 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data-mcn-id=\"1505517060955938816\"><\/a><a data-draft-node=\"block\" data-draft-type=\"mcn-link-card\" data-mcn-id=\"1505652100378386432\"><\/a><a data-draft-node=\"block\" data-draft-type=\"mcn-link-card\" data-mcn-id=\"1505652600519733249\"><\/a><\/p>\n<h2>\u56de\u7b54\u4f5c\u8005\uff1a\u970f\u513f<\/h2>\n<p>\u4f60\u662f\u5426\u4e5f\u6709\u4ee5\u4e0b\u7684\u611f\u53d7\uff1a<\/p>\n<blockquote><p>\u9664\u4e86\u7761\u89c9\u7684\u65f6\u5019\u4e0d\u60f3\u7761\u89c9\u5176\u4ed6\u65f6\u95f4\u90fd\u60f3\u7761\u89c9\uff1f<br \/>\u4e0d\u60f3\u71ac\u591c\uff0c\u53ef\u662f<b>\u5165\u7761\u96be\u3001\u7761\u7720\u6d45\uff0c\u88ab\u8feb\u71ac\u591c<\/b>\uff1f<br \/>\u6bcf\u5929\u7761\u56db\u4e94\u4e2a\u5c0f\u65f6\uff0c\u4e0a\u73ed\u56f0\u5f97\u773c\u775b\u7741\u4e0d\u5f00\u2026\u2026<b>\u4e70\u4e86\u5f88\u591a\u7684\u7761\u7720\u4ea7\u54c1\uff0c\u4f46\u662f\u90fd\u95f2\u7f6e\u4e86<\/b>\uff1f<br \/>\u71ac\u7740\u71ac\u7740\u591c\uff0c\u7b49\u60f3\u7761\u7684\u65f6\u5019\u5374\u7761\u4e0d\u7740\u4e86\uff1f<\/p><\/blockquote>\n<p>\u522b\u62c5\u5fc3\uff0c<b>\u4f5c\u4e3a\u4e16\u754c\u7761\u7720\u534f\u4f1a\u4f1a\u5458\uff0c\u4e2d\u56fd\u7761\u7720\u7814\u7a76\u4f1a\u4f1a\u5458<\/b>\uff0c\u6211\u4e5f\u66fe\u56e0\u5931\u7720\u800c\u75db\u82e6\u5730\u7761\u4e0d\u7740\u89c9\uff0c\u751a\u81f3\u4f5c\u606f\u98a0\u5012\uff0c\u6210\u5bbf\u7761\u4e0d\u7740\u89c9\uff0c\u767d\u5929\u660f\u660f\u6b32\u7761\u3002\u5982\u4eca\uff0c\u6211<b>\u62e5\u6709\u5145\u6c9b\u7cbe\u529b<\/b>\uff0c\u6bcf\u5929\u516d\u70b9\u534a\u81ea\u7136\u9192\uff0c\u4e00\u4e0a\u5348\u5c31\u5e72\u5b8c\u4e86\u4e00\u5929\u7684\u6d3b\u3002\u8fd9\u7bc7\u6587\u7ae0\uff0c\u6d53\u7f29\u4e865<b>\u672c\u7761\u7720\u7c7b<\/b>\u4e66\u7c4d\u7684\u7cbe\u534e\uff0c3\u5206\u949f\u9605\u8bfb\u80fd\u6d88\u9664\u4f6099%\u5bf9\u4e8e\u7761\u7720\u7684\u9519\u8bef\u8ba4\u77e5\uff0c\u662f\u62116<b>\u5e74\u5b9e\u8df5<\/b>\u7684\u603b\u7ed3\u3002<\/p>\n<p><b>\u5f3a\u70c8\u5efa\u8bae\u70b9\u8d5e+\u6536\u85cf\u518d\u98df\u7528\uff0c\u4ee5\u9632\u9519\u8fc7\u5b9d\u85cf\uff01<\/b><\/p>\n<p>\u8001\u89c4\u77e9\uff0c\u732e\u4e0a\u601d\u7ef4\u5bfc\u56fe<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/picx.zhimg.com\/50\/v2-c90472ac55df93e8a73a2d88921e7cc8_720w.jpg?source=1def8aca\" src=\"https:\/\/picx.zhimg.com\/50\/v2-c90472ac55df93e8a73a2d88921e7cc8_720w.jpg?source=1def8aca\"\/><\/p>\n<h3><i> 01 \u7761\u4e0d\u7740\u5c31\u522b\u8eba\u7740\u4e86<\/i><\/h3>\n<p><b>\u6709\u591a\u5c11\u4eba\u662f\u73b0\u5728\u5931\u7720\u7684\u65f6\u5019\u5237\u5230\u4e86\u8fd9\u7bc7\u6587\u7ae0\uff0c\u53cc\u51fb\u5c4f\u5e55\u8ba9\u6211\u77e5\u9053\u4e00\u4e0b\uff01\uff01<\/b><\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/pic1.zhimg.com\/50\/v2-278887fc27caaacefda08ab377633301_720w.jpg?source=1def8aca\" src=\"https:\/\/pic1.zhimg.com\/50\/v2-278887fc27caaacefda08ab377633301_720w.jpg?source=1def8aca\"\/><\/p>\n<p><b>\u8eba\u5728\u5e8a\u4e0a\uff0c\u8d8a\u7761\u4e0d\u7740\u8d8a\u7126\u8651\uff0c\u8d8a\u7126\u8651\u8d8a\u7761\u4e0d\u7740\u2026\u2026<\/b><\/p>\n<p>\u5982\u679c\u4f60\u7761\u4e0d\u7740\u7684\u8bdd\uff0c\u90a3\u5c31\u4e0d\u8981\u7761\u4e86\uff0c\u5c31\u8d77\u5e8a\u5c31\u597d\u4e86\uff0c\u4f60\u53ef\u80fd\u89c9\u5f97\u6211\u5728\u5f00\u73a9\u7b11\uff0c\u5982\u679c\u6211\u8981\u662f\u7761\u4e0d\u7740\u7684\u8bdd\uff0c\u90a3\u518d\u8d77\u5e8a\u5c82\u4e0d\u662f\u7761\u7720\u65f6\u95f4\u4f1a\u66f4\u5c11\u4e86\u5462\uff1f<\/p>\n<p>\u55ef\uff0c\u4f60\u5148\u522b\u6025\uff0c\u6211\u4eec\u6765\u6362\u4e00\u4e2a\u89c6\u89d2\u6765\u770b\u4e00\u770b\uff0c\u5982\u679c\u4f60\u7761\u4e0d\u7740\u611f\u89c9\u5f88\u7126\u8651\uff0c\u90a3\u4e48\u4f60\u5982\u679c\u4e00\u76f4\u8eba\u7740\u7684\u8bdd\uff0c\u5176\u5b9e\u4f1a\u52a0\u91cd\u8fd9\u79cd\u7126\u8651\u60c5\u7eea\u7684\u3002\u800c\u8fd9\u6837\u7684\u60c5\u7eea\u53c8\u4f1a\u8fdb\u4e00\u6b65\u7684\u5bfc\u81f4\u4f60\u7761\u4e0d\u7740\u89c9\uff0c\u5f62\u6210\u4e00\u4e2a\u6076\u6027\u5faa\u73af\uff0c\u90a3\u4e48\u8fd9\u4e2a\u65f6\u5019\u8d77\u5e8a\u53bb\u505a\u4e00\u4e9b\u5176\u4ed6\u4e8b\u60c5\uff0c\u5c31\u662f\u4e00\u4e2a\u5f88\u597d\u7684\u65b9\u5f0f\u3002<\/p>\n<p>\u8fd9\u91cc\u7ed9\u5927\u5bb6\u666e\u53ca\u4e00\u4e2a\u77e5\u8bc6\u70b9\uff0c\u90a3\u5c31\u662f\u5982\u679c<b>\u6211\u4eec\u5927\u8111\u4e0e\u5e8a\u4e4b\u95f4\u662f\u4f1a\u5efa\u7acb\u4e00\u79cd\u8fde\u63a5\u7684<\/b>\uff0c\u5982\u679c\u4f60\u5728\u5e8a\u4e0a\u7ecf\u5e38\u53bb\u505a\u4e00\u4e9b\u5176\u4ed6\u4e8b\u60c5\uff0c\u6bd4\u5982\u8bf4\u770b\u5267\u5403\u4e1c\u897f\u5237\u624b\u673a\uff0c\u4f60\u90fd\u559c\u6b22\u5728\u5e8a\u4e0a\u505a\u7684\u8bdd\uff0c\u90a3\u4e48\u5927\u8111\u5c31\u65e0\u6cd5\u5efa\u7acb\u5e8a\u4e0e\u56f0\u610f\u4e4b\u95f4\u7684\u5173\u8054\uff0c\u90a3\u4e48\u4f60\u8eba\u4e0b\u4ee5\u540e\u4e5f\u4e0d\u4f1a\u611f\u5230\u56f0\u610f\u4e5f\u5c31\u96be\u4ee5\u5165\u7761\uff0c\u53cd\u800c\u53ef\u80fd\u4e00\u8eba\u5728\u5e8a\u4e0a\u5c31\u7cbe\u795e\u4e86\u3002<\/p>\n<p>\u6240\u4ee5\u7b49\u5230\u60f3\u7761\u89c9\u7684\u65f6\u5019\u518d\u8eba\u4e0b\uff0c\u8fd9\u6837\u5927\u8111\u4e0e\u5e8a\u5efa\u7acb\u4e00\u4e2a\u94fe\u63a5\uff0c\u5e8a\u5c31\u662f\u7528\u6765\u7761\u89c9\u7684\u5730\u65b9\uff0c\u8fd9\u6837\u6211\u4eec\u5728\u4e0b\u6b21\u5165\u7761\u7684\u65f6\u5019\u4e5f\u4f1a\u66f4\u52a0\u5bb9\u6613\u3002<\/p>\n<p><\/p>\n<h3><i>02 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decoding=\"async\" data-src=\"https:\/\/pic1.zhimg.com\/50\/v2-0040aeac7f66dab9e8f58f1c54b9fda4_720w.jpg?source=1def8aca\" src=\"https:\/\/pic1.zhimg.com\/50\/v2-0040aeac7f66dab9e8f58f1c54b9fda4_720w.jpg?source=1def8aca\"\/><\/p>\n<h3><i>03 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