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2007-10-12 我如何成了一个早起的人 How I Became an Early Riser

 昵称49037 2007-10-12

 

 

How I Became an Early Riser 我如何成了一个早起的人


I know, Steve Pavlina has done this already, but I’ve found that waking early has been one of the best things I’ve done in the last year, 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 4:30 a.m.

我知道,Steve Pavlina已经这样做了,而我发现早起是我去年所做的最好的事情之一,我想我大家分享我的诀窍。我只是写写我早晨的日常程序,我想你们可能会想知道,我是怎样430起床的。

For many years, I was a late riser. I loved to sleep in. Then things changed, because I had to wake up between 6-6:30 a.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.

好多年了,我一直起的晚。我爱睡觉。但事情发生了变化,因为要为小孩准备午餐,还要准备他们去学校,我不得不在早晨6点到630起床。但是去年,当我决定练长跑,我就得在早晨开始跑步,这样才有时间留给家人。

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.

所以,我开始让早起成为习惯。我从530起床开始,后来是5点。当这个成为习惯了,为了早晨的长跑,我不得不在4点或是3点半起床,这些一点问题没有。去年11月份,我决定参加NANOWRIMO,我就早晨4点起床,每天写作至少一小时。现在我已经完成了写那本小说的目标,我不再需要早起了,但是已经快乐地习惯了早晨430起床。有时如果我很累,比如睡晚了,我会在早晨5点或5点半起床,这比我以前也起的早了。

Here are my tips for becoming an early riser:以下是我早床的一些经验

  • 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. 不要突然大变动。慢慢的开始,比平常早1530分钟早起,习惯一些日子,再早起15分钟,逐渐地,直到达到你的目标早起时间。
  • 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. 让自己早点睡。你可能习惯了晚睡,如看电视或是上网,如果你继续这个习惯,努力早睡,迟早总有一项会让步,如果是早起让步了,那你就失败了,又会晚睡,你还得重新再来。我建议早点上床,哪怕你你觉的不困,上床看看书。你果你真的累了,你就会很快的睡着,远比你想象的要快。
  • 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. 将你的闹钟放到远离卧室的地方。如果就放在床边,你会顺手关掉或是拍停延时。不要拍停延时,如果闹钟远离你的卧室,你就不得不起床去关掉闹钟,这样你就起来了,你不得不起来。
  • 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. 一 关掉闹钟就走出卧室。不要让自己找理由再回到上。就强制自己走出卧室。我的习惯是迷迷糊糊地走进洗手间,然后小便。当我冲马桶、洗手、再看镜中我那丑陋的杯子,这时已经完全醒了,现在可以面对新的一天。
  • 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 an option. 不要找理由。如果你的大脑告诉你别起早了,千万别听它的。不要给回到床上任何机会。
  • Allow yourself to sleep in once in awhile. Despite what I just said in the previous point, once in awhile it’s nice to sleep in. As long as it’s not a regular thing. I do it maybe once a week or so. 让你自己偶尔短暂的睡一次。尽管我前面说了这么多,偶尔小睡一下还是非常好的,只要不是经常这样。我一般一个星期有一次。
  • 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 a hot 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. 给早起一点奖励。起初看起来你是在强迫自己做某件困难的事,但如果能让早起变的有趣,你就会渴望着早起。我的奖励通常是喝杯咖啡或是看一本书。最近我砍掉了咖啡,但我还享受我的阅读。其它的奖励还有一顿美味的早餐,或去看日出,或是静坐。总之找些能让你有兴趣的事做做,让自己把它当做早晨常规事情的一部分。
  • 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 up early 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. 利用好早晨多出来的时间。不要早起一两个小时,只是去看博客,除非看博客是你的主要目标。不要浪费掉这早起的时间,快速开始你的一天,,我喜欢这这段时间来为孩子们准备午餐、为一天作个计划、锻炼身体、静坐、或读书。到6点半时 ,我已经比一般人一整天做的还多。
  • 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. 享受黎明破晓这一美好时光。尽可能的往外看,能出去更好,看看天空变白。它漂亮、安静、平和。这已经成为我一天里最喜欢的时光。早起本身对我来说就是奖励。

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