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分享 9个方法帮你变成早起百灵鸟
accumulation 2015-7-6 02:48
9个方法帮你变成早起百灵鸟 2015-06-14 HopeWW 9个方法帮你变成早起百灵鸟 原文：How I Becamean Early Riser 作者：Leo Babauta 翻译：@改变自己 毫无疑问：早起是我最近在进行的生活“微整”中最棒的事情之一。在这里我很乐意与大家分享一些小心得。不妨把我早起都做了些什么说说吧，也许你们会从中得出我能4：30早起的秘诀呢。 I’ve found that waking early has been one of the best things I’ve done as I’ve changed my life recently, and I thought I’d share my tips. I just posted about my morning routine, and thought you might like to know how I get up at 4:30a.m. 我是一个资深的“起床困难户”，睡过头乃家常便饭。直到有一天，我必须在早上6:00-6:30之间起床，给孩子们做好午餐，在他们上学前打点好一切，情况才有所改变。而去年，当决定开跑我人生中第一个马拉松的时候，我意识到如果我开启晨跑计划的话给家庭的时间就少之又少了。 For many years, I was a late riser. I loved to sleep in. Then things changed, because I had to wake up between 6-6:30a.m. to fix my kids’ lunches and get them ready for school. But last year, when I decided to train for my first marathon, I decided that I needed to start running in the mornings if I was to have any time left for my family. 因此，我决定养成早起的习惯。刚开始我的起床时间是5:30，后来提早半小时。当我养成5:00起床习惯后就开始4:00或者3:30起来练习长跑，做到并不能难。去年11月，我决心加入全民小说创作平台，这样我就必须每天4:00起床写作至少一小时。现在，我已完成写小说的目标，也不必再起那么早，但每天我还是会在4:30愉快地起床。哪天如果我累了的话（因为晚睡），我会5:00或者5:30再起床，即便如此，也比以前要早多了。 So, I set out to make waking up early a habit. I started by getting up at 5:30 a.m., then at 5 a.m. When that became a habit, and I had to wake up at 4 a.m. or 3:30 a.m. for an early long run, it wasn’t a problem. And last November, when I decided to participate in NaNoWriMo, I decided to get up at 4 a.m. to write for at least an hour a day. Now that I completed that novel-writing goal, I don’t need to wake that early anymore, but have settled on a happy compromise of waking at 4:30 a.m. Some days, when I’m really tired (if I go to sleep late), I’ll wake at 5:00 or 5:30, but that’s still earlier than I used to wake up. 以下是我如何成为早起百灵鸟的一些小心得： Here are my tips for becoming an early riser: 欲速则不达。慢慢来，只是比平时早那么15-30分钟。习惯一段时间后再提早15分钟。循序渐进，直到你达成目标早起时间。 · Don’t make drastic changes . Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days. Then cut back another 15 minutes. Do this gradually until you get to your goal time. 入睡要趁早。你可能对晚睡习以为常，睡前看看电视上上网之类的。但若你一边放弃不了晚睡的习惯，一边又想做到早起，那你迟早只能选择一个。如果放弃了早起，那你就会回到晚睡的状态，想要早起又得重头再来。 因此我建议你即使觉得睡不着也早点上床，看会书。 如果你真的累了，你会比你以为的更早入睡。 · Allow yourself to sleep earlier . You might be used to staying up late,perhaps watching TV or surfing the Internet. But if you continue this habit,while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start over. I suggest going to bed earlier, even if you don’t think you’ll sleep, and read while in bed . If you’re really tired, you just might fall asleep much sooner than you think. 让闹钟离床远点。要是闹钟正好放在床边，它一响你就会把它关掉继续贪睡。务必记住：闹钟一响别留恋床。当闹钟远离你的床，它一响你就不得不爬起来去关。如此一来，你也睡意全无了。 · Put your alarm clock far from you bed . If it’s right next to your bed, you’ll shut it off or hit snooze. Never hit snooze. If it’s far from your bed, you have to get up out of bed to shut it off. By then, you’re up. Now you just have to stay up. 一关闹钟就走出卧室。可不能由着自己关掉闹钟后爬回床上。逼着自己走出卧室。我自己一般是起床后先迷迷糊糊地去卫生间小便，当冲完马桶洗完手看到镜子里还没洗的脏脸，就足够清醒地面对这一天了。 · Go out of the bedroom as soon as you shut off the alarm . Don’t allow yourself to rationalize going back to bed. Just force yourself to go out of the room. My habit is to stumble into the bathroom and go pee. By the time I’ve done that, and flushed the toilet and washed my hands and looked at my ugly mug in the mirror, I’m awake enough to face the day. 别找借口。假如你给自己编织一大堆不用早起的华丽丽的借口，那我劝你趁早断掉早起的念头吧。因为早起只青睐不找借口的人。 · Do not rationalize . If you allow your brain to talk you out of getting up early, you’ll never do it. Don’t make getting back in bed anoption. 偶尔也可贪睡一会儿。尽管有前面那些点的存在，但偶尔晚起一次并非不可原谅，只要不是习惯使然。就连我大概一个星期会有那么一两次晚起呢。 · Allow yourself to sleep in once in a while . Despite what I just said in the previous point, once in a while it’s nice to sleep in. As long as it’s not a regular thing. I do it maybe once a week or so. 实施早起奖励策略。也许一开始你发现逼自己早起的确太难了。但当它可以带来奖励岂不乐哉，甚至你会期待每天的早起。以前，早起的我会奖励自己一杯香醇的热咖啡，然后尽情阅读。现在我把咖啡戒了，但还是很享受阅读。 其他的，比如犒劳自己一份舌尖上的早餐（冰沙！人间美味有木有！），或者欣赏日出东方染红半边天，又或者静心冥想。总而言之，愉快地开始你的早起奖励吧 。 · Make waking up early a reward . Yes, it might seem at first that you’re forcing yourself to do something hard, but if you make it pleasurable,soon you will look forward to waking up early. My reward used to be to make ahot cup of coffee and read a book. I’ve recently cut out coffee,but I still enjoy reading my book. Other rewards might be a tasty treat for breakfast (smoothies! yum!) or watching the sunrise, or meditating. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine. 早起后的时间要花在刀刃上。早起一两个小时可不是专门浏览博客的，除非你目的在此。既然已经早起了就别浪费，赶紧开始新的一天吧！我简直爱极了早起后的那段时光。为了赶在别人前头，我用它为孩子准备午餐，规划这一天运动抑或冥想和读书的时间（此时我正攻读麻省理工学位）。这样到6:30的时候，我完成的事情可以领跑很多人一天的量了。 · Take advantage of all that extra time . Don’t wake up an hour or two early just to read your blogs, unless that’s a major goal of yours. Don’t wake upearly and waste that extra time. Get a jump start on your day! I like to use that time to get a head start on preparing my kids’ lunches, on planning for the rest of the day (when I set my MITs), on exercising or meditating, and on reading. By the time 6:30 rolls around, I’ve done more than many people do the entire day. 享受黎明破晓的时刻。最大限度地远眺（如果可以最好走出门），欣赏天空徐徐拉开光之幕，光芒万丈，美妙至极，静谧安详，人生足矣。 这就是我一天中最喜欢的时刻。其实早起于我而言本身就已是一种奖励了。 · Enjoy the break of dawn ! As much as you can, look outside (or better yet, get outside!) and watch the sky turn light. It’s beautiful. And it’s quiet and peaceful. It’s now my favorite time of day. Getting up early is a reward in itself for me.
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