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完美的晨间习惯

5 Morning Routine Habits of Successful People

五个让人感觉很棒的晨间习惯
Five Quick Morning Habits to Feel Amazing — now,
现在 我直接切入正题
I’m going to shoot this straight,
这些都不是我自创的 而是我“偷”的
I invented none of this, I stole it.
这是从别人那里借鉴来的 因为
This is a frankenstein from other people because
我受够了每天早上昏昏沉沉 浪费我一天的开始
I get tired of feeling groggy and wasting the first few hours of my day
于是我把目光转向那些我敬佩的人
so I looked to the people I respected.
我注意到的是
And what I noticed was
不论是我很欣赏的私募股权合作人
whether it was my partners in private equity
像是托尼•罗宾斯 蒂姆•费里斯
the ones I really liked, or Tony Robbins,
还是在我创建此频道的过程中
Tim Ferris, and the people I’ve learned from
那些让我受益匪浅的人
as I build this Charisma on Command business is —
这些成功人士都有晨间习惯
the people that are successful have a morning routine.
他们都会去做一些可以保证
And they have something that guarantees
一天良好和高效的工作状态的事
that they start the day feeling amazing and being productive. Now,
一个好的晨间习惯是你实际能做到的
a good morning routine is a routine you will actually do.
我过去犯了一个错误
I’ve made a mistake in the past
我制定了我认为可以让自己更完美的
of creating hour-long routines that I thought
长时间计划 但是它们让人望而怯步
would make me the perfect human and they’re so daunting
以至于我从来没去执行
that I never did them.
因此这个晨间习惯是为了唤醒你的身体
So this morning routine is made to wake up your body,
唤醒你的大脑
wake up your mind,
确保你有高效的一天
make sure you have a productive day,
并且能让你感觉愉悦 但是它
and make sure that you feel good but it’s
又特别容易快速地被掌握
also specifically quick and manageable
因此你可以把它应用于日常的生活中
or so you can actually fit it into a normal life
有一个我认为很有帮助的东西
And one quick thing that I think would be helpful
它是一个叫“HabitBull”的软件
is there’s an app called HabitBull.
它不是我们的合作伙伴或者赞助商
We’re not affiliated and it’s not a sponsor;
仅仅是我在用的软件 并且它是免费的
it’s just what I use and it’s free,
而且我认为它能很好地帮助你去坚持晨间习惯
and I think it will really help you stick to your morning routine.
那么在晨间习惯中我第一件要做的事
So the first thing I do as part
它是如此简单
of my morning routine is amazingly simple —
那就是每当我刷牙时
once I brush my teeth,
我就喝一大杯水和一杯绿茶
I drink a big glass of water and a glass of green tea.
那是我在为综合格斗减重时了解到的
And that’s because I learned while I was cutting weight for MMA,
当我们睡着时会流失大量的水份
we lose a shocking amount of water while we’re asleep.
所有健康专家和
And all the health gurus and
所有私人专家都会告诉你这些应用 营养补品
all personal gurus will tell you all these apps
和可能对你有益的其他一些东西
and supplements and this and that but if they’re any good,
他们也会告诉你
they will also tell you
想要保持健康和活力就要保持水份充足
that keeping healthy and having energy is just being hydrated
因此我从每天喝一杯水开始
so I start with a glass of water;
我给你推荐绿茶的原因
the reason I give you the green tea is because
是因为两本书——《抗癌》和《蓝色地带》
of two books — Anticancer and The Blue Zones.
这两本书都给出了一个
Both of those books make a
关于每天喝绿茶的十分有说服力的观点
really compelling argument for daily green tea
这是一种可以降低你患癌症和心脏病几率的方式
as a way to reduce your risk of cancer and heart disease.
下一个我要推荐你做的事
The next thing that I would suggest
来自于一名美国的海军上将
that you do is taken from a US Navy admiral.
这是他一次演讲中的内容
And this is from a speech he gave
是他在被训练成一名“海豹特遣队员”时
on the top ten things he learned
学到的最重要的十件事之一
while he’s training to be a Navy
并且这件事超级简单——铺床
SEAL and it’s super simple — make your bed.
并且有趣的是乔丹•皮特逊最近
And it’s funny because Jordan Peterson has recently been
正在尝试一个大型的铺床活动 当然同时
on a big make-your-bed kick as well but
这位上将也展示了几个为什么你应该这么做的理由
the admiral lays out several reasons why you should do this
我会把完整视频的链接
and I’ll link to the full video
放到视频简介里供你查阅
in the description for you to check that out.
但是真正让我产生共鸣的
But the one that resonated with me,
让我坚信它值得去做的原因是
and it convinced me that it’s worth doing,
它能让你以成功者的姿态开始你的每一天
was that it starts your day on a win.
然后你就会立即起床刷牙
So immediately, you’re up, you brush your teeth,
喝水 喝绿茶
drink water, drink green tea,
和铺床
and make your bed,
你处在高效的状态中 你有动力
you’re in a productive state and you have momentum
你的生活充满干劲
and life is all about momentum.
如果你开始变得慵懒
If you start to be unproductive,
那就真的很难摆脱它了
it’s really hard to snap out of it.
如果你开始变得高效
If you start being productive,
那就很容易有个高效的一天 现在
it’s easy to have a really productive day. Now,
下一件我会做的事是
the next thing I do is
花四分钟来唤醒我的身体
I spend four minutes waking up my body.
我实现高效的方法是
And my method of choice
去到外面在阳光下跳绳
for this is I go outside and I jump rope in the sun.
这对健康大有裨益
And there’s lots of health benefits to this;
阳光帮你合成维生素D 这是很多人所缺乏的
the sunlight gives you vitamin D which a lot of people are deficient in.
它也促进了你循环系统的代谢
It also resets your circulating rhythm
通过这种唤醒你告别了
so it wakes you up without needing
咖啡带给你的兴奋和副作用
that coffee to give you the high and the crash;
跳绳促进你的新陈代谢
jumping ropes starts your
在你空腹的时候开始燃烧你的脂肪
metabolism going and it starts to burn your fat since you’re fasting.
不过那并不是我这样做的原因
That’s not why I do it though.
我这样做是因为它给了我旺盛的精力
The reason I do it is because it gives me tons
并且它很有趣
of energy and it’s fun. Now,
我以前习惯为了那些健康的理由
I used to do it
去做这些事 但实际上我是十分不情愿的
for those health reasons and I would do it poorly in my opinion
因为我到外面去跳绳
because I go outside and I would jump rope
尽自己最大的努力跳十分钟
for ten minutes as hard as I could.
这会消耗掉我这一天剩下的精力
And it would drain me for the rest of the day;
我会非常地厌烦和疲倦
I’d be so tired and fatigued
这不是晨间习惯的关键
and it’s not the point of a morning routine
幸运的是 在几年前
so luckily, a couple of years ago,
我和油管上Jump Rope Dudes这个频道中的人
I became friends with these YouTubers,
成为了朋友 并且他们向我展示了
the Jump Rope Dudes, and they showed
如何用有趣的方式跳绳
me how to jump rope in a way that is fun.
所以现在 我只放一首歌
So now I put just one song —
大概两到三分钟的时间 并且我确保
it’s two to three minutes — and I make sure that
这是一首让我开心的歌
it’s a song that makes me happy
它可能是《Bohr》或者是
so it could be Bohr or it could be
《Johnny B. Goode》亦或是
Johnny B. Goode or it could be Red
《Red Hot Chili Peppers》对我而言
Hot Chili Peppers but it’s something that, for me,
这些歌能让我保持好心情 然后
gets me in a good mood and then
我会跳两到三分钟的绳
I just jump rope for two to three minutes.
如果你看他们的视频
And if you watch their videos,
他们会教给你两个技巧动作
they’ll teach you a couple of tricks like the
像双飞或者交叉 这个过程会变得十分有趣
Double Under or the Cross Over; it becomes really fun.
就像跳绳舞一样 并且
It’s like jump rope dancing and it
它是早晨的一个很好的开始
‘s a great start to a morning.
所以我跳
So I do that
两到三分钟 然后在我感到疲惫前
for two to three minutes and then I’ll put it down
放下跳绳停止
way before I’m fatigued;
事实上我感觉还有更多精力 就好像我还可以继续一样
I’ll actually feel more energized like I could keep going.
然后我选择另一首
Then I’ll pick another song
两到三分钟的歌 我会做伸展运动
two to three minutes and I’ll stretch
这不是像瑜伽一样长时间的伸展
and this isn’t a whole long stretch like yoga;
它大概像是
it’s literally just
快速的运动 比如向前翻转你的手臂
quick dynamic movements like rolling your arms forward,
四周扭动你的脖子
rolling your neck around,
把你的膝盖抬到胸前 但这仅仅是
and lifting your knee to your chest but it’s just
为了让你的身体舒展开
about getting all the kinks out
以便唤醒你睡了八个小时的身体
from having laying in bed for eight hours and getting your body mobile.
我保证在那四分钟里
And I guarantee that in those four minutes,
你会从无力 没精神和表情呆滞
you will go from groggy, low-energy,
中走出来 变得开心爱笑 精力充沛和身心愉悦
and tight to smiling, having fun, high-energy, and feeling loose.
现在 下一件晨间习惯
Now, the next thing in your morning routine
是最长的一部分 并且
is the longest part and it’s the part
会是你们觉得最难的部分——冥想
that some of you will find the most difficult and that is meditating.
但幸运的是这个叫 “Headspace”的软件可以拯救你的一天
But luckily, the Headspace app is here to save the day.
同样 没有合作关系 我们也没有从这个软件
And again, no affiliation and we get no money
得到钱 它仅仅是一个应用
from this but it’s just an app that
我用过它觉得它有帮助
I use and I think is helpful so
因此我推荐给你 它有十分钟的冥想指导
I recommend it to you and it’s a ten-minute guided meditations;
现在 我正在寻找幸福和感恩的轨迹
right now, I’m personally digging the happiness and gratitude track.
你只需要坐下
You just sit down, listen to what
听他们所说的话 十分钟后
they say, and ten minutes later,
你就完成了冥想
you’re done and you’ve meditated.
如果你想要一个完全免费的冥想教程
And if you want a meditation that’s totally free,
那就去油管上看Vishen Lakhiani的
just YouTube Vishen Lakhiani’s
Six Phase Guided Meditation吧
Six Phase Guided Meditation;
它可能是我做过最有帮助的冥想
it is probably the most powerful meditation I’ve done.
我姊妹第一次按照那样做的时候
The first time my sister did it,
她竟然流泪了 因为她认识到
it legitimately made her cry because she realized
她并不喜欢她的工作
that she didn’t like her job;
于是她辞职去了非洲
she quit, went to Africa, dug wells
挖了几个月的井
for a couple of months,
现在她又有一个很不错的新工作
and now has an amazing new job and it absolutely
这完全归功于这些冥想 它是值得去体验的
attributed to these meditations so it’s defintely worth checking out.
科学表明冥想有许多益处 它能够减轻压力 焦虑
A meditation has a ton of scientifically-proven benefits; it reduces stress, anxiety,
和悲伤 它能改善你的情绪和你的专注力
and depression, it increases your mood and your focus.
但这并不是我冥想的原因
It’s not why I meditate.
个人而言 我喜欢冥想的原因有两个——第一是
I personally like meditation for two reasons — one,
它可以让你洞悉你的思想
it makes you aware of your own thoughts.
所以如果你正在
So if you’ve ever been
一个社交活动的现场
in a position where you’re going to a social event
并且你感到
for instance and you start to
焦虑或害怕去和人交流
get nervous and freeze up even though you want
而你又想去交流 如果你冥想
to talk to people, if you meditate,
你就会感知到
you start to see that happening and you notice
你脑海中的一些想法顾虑
that thought in your mind and then you
然后你可以试着释然直至移除这种顾虑
can release it and then move on without it.
另一件让我受益的事是
Another thing I really enjoy
它可以让你专注于当下
about it is it just makes you present
我知道这听起来很枯燥但对我们很有用
and I know that sounds cliche but for a lot
你不用再为你需要
of us, you run around feeling anxious
在一天中做很多事情感到焦虑
that you have to do a lot throughout your day or
或者为将来
that there’s this thing
你会遇到一件无法解决的事
in the future you can’t do anything
烦心的事 而感到焦虑
about but you’re going to worry about,
冥想现在就可以帮到你
and meditation really just helps ground you in the present moment
让你的每一天都很开心
which will make your day way more enjoyable.
我们完成了很多事 但还有一件
We’re almost done, there’s one more thing
我推荐你把它加入你的晨间习惯
that recommend adding to your morning routine and that is —
这能保证你有一个好的开头
do something that guarantees that your day is a win.
对于我来说 这意味着
So for me, that means that after I’m done
我做完冥想后会继续
with meditating, I will go on and
为我的下一个视频写剧本
script my next video or I
或者我会做一些能使这项大工程
would do something to move a big project forward
按照计划继续下去的事
in the business
这样不管发生什么事或收到什么邮件
so that no matter what else happens or emails I get or
或遇到什么困难 我也不会浪费时间做无用功
fires I have to fight, I don’t waste the day being reactive.
对你来说 那可以是一个大工程
Now for you that could be a big work project;
它也可以是练习钢琴
it could also be practicing the piano or
或只是给朋友发短信 只是需要保证你
just texting a friend and making sure you
制定了一个下班后的任务
set up a workout for after-work that day.
无论这件事具体是什么
It doesn’t matter what it is but
但你只要确保你没有
you just want to make sure that you don’t have
像一只被砍掉头的鸡一样
a day that you run through like you’re a chicken
度过一天
with your head cut off
不然最后 你会发现 “啊!我浪费了一天的时间”
and at the end of it, you’re like,”Ugh, I didn’t do anything today that I’m proud of.”
你只需有学会一件事
So you just pick one thing
不管那天发生了什么
that no matter what else happens that day,
那一天是有价值的
the day is a win and you do that thing. Now,
我个人喜欢在前一晚来冥想
I personally like to pick the night
因为这样 我感觉比起当我睡觉时
before because that way, I feel like my brain
我的大脑在那时更适合冥想
kind of choose it over while I’m sleeping.
好了 就是这样
And that’s it, from the time
从你起床到结束冥想
you wake up to finishing meditating, it
它只用不到二十分钟的时间
should be no more than twenty minutes.
它很有趣又相对容易
It should be fun and relatively
还可以让你做完后感觉更好
easy and guarantees that you feel great afterwards
而你也会有愉快的一天
and you’re having an amazing day.
现在还有一件事我十分想要说
Now there’s one thing that I do want to share
因为我觉得不少人对此不够坦诚
because I feel like it’s something that not enough people are honest about.
就是我不是每天都做晨起习惯
And that’s — I don’t do my morning routine every single day;
因为我会搞砸
I mess up. Sometimes,
有时一个紧急事件发生就打乱了我的计划
an emergency comes up and I don’t do it. Sometimes,
有时我很早起床
I’m getting up early to
去冲浪
surf and I just don’t feel like
我只是不想这么早 还得提早二十分钟
waking up twenty minutes earlier than that so I don’t.
当这种情况发生时 我不会指责自己
When that happens, I don’t beat myself up;
我只是试着晚点再将它完成
I just try to do it later in the day.
如果下午我有二十分钟空余
If I have walk-out twently minutes in the afternoon,
那么我会在那时候完成
I’ll do it then.
有时我甚至无法完成 那也没关系
Sometimes I don’t even manage that and that’s okay too.
我只是原谅自己 然后第二天再做
I’ll just forgive myself and then I’ll do it the next day.
这是会发生的 而我之所以这么说
This is going to happen and I say this
是因为我真的不想让你
because I really don’t want you
开始做这件事 做了三五天
to start doing this, do it for five days,
也喜欢这样 但只因为一天没有完成而备受打击
love it, miss a day, beat yourself up and
认为你失败了然后放弃
think you’re a failure and quit
因为只有当你根本不做这件事
because the only way you fail at this
你才是失败的 但是
is if you just never do it but
每个人都会错过那么一两天 每个人 我向你保证
everybody misses this — everybody — I prromise you,
无论他们是谁 这是完全正常的 所以
no matter who they are and that’s okay so
如果你中间间断了一两天 继续开始就好了
if you fall off, just get back on.
我该说的另一件事是我已经尝试过无数种晨间习惯
The other thing is I tried a ton of morning routine;
这一种是对我最有用的
this is great for me.
但这对你来说也许不是最完美的
But it might not be perfect
所以先尝试着去做
for you so play with it
然后挑出你不喜欢的部分并且将它们替换掉
and then take out the parts you don’t like and then replace them.
如果你不喜欢跳绳
If you don’t like jumping rope but you really
但是你喜欢击掌俯卧撑 那就做这个
like clapping push-ups, do that.
如果你非常喜欢慢跑两分钟 那就做这个
If you really like jogging for two minutes, do that.
让这件事对你有帮助 因为总的来说 这是为了你
Make this work for you because ultimately, it’s for you
只要你觉得它有趣
and as long as it’s fun and
并且你每天都能坚持 而且让你感到
you’re doing it every day and you feel like it primes
这有助于你成功 那才是一个晨间习惯该做的
you for success, that’s all a morning routine is supposed to do.
所以就是这样
So that it.
如果你喜欢这个视频
If you like this video,
这里有个我觉得你会喜欢的
there’s a video how to learn anything ten times
如何十倍速学习的视频
faster that I think you’ll really like.
如果你想要一些更加直接地
And if you want some more directly
与个人魅力有关的视频 以下几个视频推荐
charisma-related videos, one of these breakdowns will probably
可能会合你胃口
be something that’s up your alley so
非常感谢你的观看
thank you so much for watching
下个视频我们再见
and I’ll see you on the next video.

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视频概述

五个让人感到很棒的晨间习惯

听录译者

收集自网络

翻译译者

审核员

审核员 EY

视频来源

https://www.youtube.com/watch?v=QJpK9W423jE

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