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早上起床的八个坏习惯

8 Things to STOP Doing When You Wake Up in the Morning

Hey, what’s up guys?
嘿伙计们怎样了?
So, today we are going to talk about your morning routine.
今天我们要聊一聊早晨的习惯
Now there is a ton of stuff out there
现在网上有大量
on the internet about morning routines.
关于晨间习惯的内容
There’s tons of books, there’s tons of blogs,
比如很多的书啦 博客啦
there’s tons of podcast episodes but it seems
还有播客剧
like the majority of those are focused on what
但似乎都主要是聚焦于
you should be adding to your morning routine,
应该加入晨间习惯的事
what you should do.
你应该做的事
I wanna take a little bit of a different tact today
今天我想做点不同的事
and focus on what you should stop doing
把注意力放在不该
in your morning routine.
晨间习惯做的事上
So today we are going to break down eight different things
所以我们今天来一一击破
that you should stop doing when
八件你正在做的
you wake up in the morning,
而起床后不应该
if you’re doing them right now.
做的事情
The first item
列表中首条
on our list has to do with that magical little rectangle
与放在口袋里神奇的塑料和
of plastic and silicone in your pocket.
硅胶制成的小正方形有关
If you wake up
你该停止
in the morning and immediately check social media on your phone,
早上醒来立刻使用手机
you need to stop doing this for two important reasons.
查看社交媒体的两个重要原因
First and foremost, if you make checking social media
首要的是如果你把查看
the first action of your day then the first action
社交媒体作为一天中第一个动作
of your day is giving into a craving for novelty
那么第一个动作就是对新奇事物的渴望
and that counteracts all of the work that you’ve been doing
而这就会抵消你为建立注意力肌肉
to build your focus muscle.
所做的所有工作
By contrast, if you wait a little bit
相反 看社交信息前
before you check those feeds and maybe do some other things
等一会儿或做些其他的事
like breakfast or working out or
比如吃早餐或锻炼
reading a book for a bit,
读点书
you are telling your brain that, yes,
你是在告诉大脑
you have to wait before you can go check
需要等一下再看
all those novelty-inducing social media feeds.
包括社交媒体的新奇事物
And that’s gonna make you much more able to focus
这将使你能够把注意力放在
on your work later on in the day.
后面一天的工作中
Reason number two why you should stop checking social media
不要在早上查看社交媒体的原因二
in the morning is because if you’re anything like me,
因为你会像我一样
you tend to just grab the phone and start checking your feeds in bed.
躺在床上拿着手机查看社交资讯
And you intend to only check your feeds
而且只打算看
for about five minutes but you
大约五分钟
end up looking at them for 20 minutes sometimes
最终却看了20分钟
and from personal experience I can
从个人经历上来说我可以
tell you there is no healthy position
明确告诉你躺在床上玩手机
to be looking at a phone in bed.
不是一个健康的姿势
You’re either looking at it with your arm above your head
你手臂举过头或用一边的
or you’re propped up on one elbow.
手肘撑着看
Either way you are putting your body
无论哪种方式都使身体处在
in a bad postural position and if you do this enough
不健康的姿势 如果做得时间一长
you can actually end up causing nerve damage.
最终将导致神经损伤
I’ve actually caused nerve damage in my own arms before
我手臂曾患有神经损伤
and it is really painful and impedes my work
疼痛难忍也妨碍到工作了
and it takes a surprisingly long time to heal. So,
我花费了相当长的时间去恢复
in short, use your bed as a place for sleeping.
所以简短地说床就该作为睡觉的地方
Check your social media when you’re
起床在醒来后等会儿
out of bed and do it a little bit after you wake up.
再查看社交媒体
Item number two on our list is eating an unhealthy breakfast. So,
第二个就是吃不健康的早餐
I’m actually reading Jordan Peterson’s book 12
实际上我正在读乔丹·彼得森的
Rules For Living right now and in this book he actually
《生活中的12条规则》且书中
talks about how eating a protein and fat-heavy breakfast
谈到摄入高蛋白且健康的早餐
can actually decrease feelings of anxiety.
是如何减轻焦虑的
Even putting that aside, I know a lot
即使不谈这些 我知道
of people like to wake up and they eat
相当多人喜欢醒来后吃
a breakfast full of sugar or simple carbs
满是糖或纯碳水化合物的
and neither of those things is gon na set you up
早餐而这两样东西都不会
for sustained healthy energy throughout the day.
让你一整天保持健康的能量
And this is not me getting on a high horse here.
我不是在此嗤之以鼻
This is yet another area where I actually struggle with temptation
这是另一个我与诱惑做斗争的领域
because it can be very easy
因为对于我来说
for me to fall into a pattern
它非常容易形成习惯
while I wake up every single day, convince
当我每天醒来
myself I need to work right away and then
说服自己立刻工作
go to Starbucks and get a breakfast sandwich.
再去星巴克吃早餐三明治
And those things are not healthy. So,
这些食物不健康
you might be asking yourself,
因此你可能问自己
how do I make sure that I’m eating a healthy breakfast
怎样能确保自己是有规律地
on a regular basis?
吃健康早餐?
And one of the easiest ways to do
最简单的一个方式就是
this is to bulk prep your meals.
那就是分批准备菜肴
This basically means taking one or two days a week
就是说一周花上一或两天
to bulk cook a bunch of food in advance
提前做一大堆散装食物
so it’s really easy and quick to grab it in the mornings.
所以早上就能非常便捷的拿走了
The great thing about this is that it’s efficient.
其中最精妙的是很高效
You don’t have to get out the pots and pans seven different times.
你不需要翻罐捣锅七次
You don’t have to clean them seven different times.
也不用清洁七次
It’s just one or two times and you reap the time saving benefits.
只需一两次就可畅享省时之益
One really great candidate for bulk prepping is hard-boiled eggs
对批量准备来说熟鸡蛋是个不错的选择
because if you have a pressure cooker you can cook them really, really quickly
因为有一个压力锅就可以速熟
and the shells are very easy to peel off
且易于脱壳
and if you don’t, you can easily do it in a pot.
没有气压锅也可在壶里
It’s a little harder to peel the
虽然剥壳有些难
shells off, it’s still pretty easy
但相对还是简单的
and saves you a lot of time.
还省时
Or you can do what me
或你可以尝试
and my girlfriend love to do
我和女友爱做的
which is making egg bakes in a casserole dish.
砂锅烤鸡蛋
Item number three on the list is hitting the snooze button on your alarm.
清单第三项是摁下闹钟上的打盹键
And you knew this was coming on the list.
你知道这会在清单上的
So, aside from the fact that hitting the snooze button
除了摁下打盹按钮之外
is basically denying yourself good quality sleep
因为你打断了自己的睡眠周期
that you could’ve had because you are interrupting your sleep cycle
还基本否定了原有的高质量睡眠
and then attempting to get into a new one,
之后还努力进入新的睡眠周期
which is going to be inevitably interrupted early again.
又将免不了早早地被打断
Hitting the snooze button is also a terrible idea
摁下打盹按钮还是个糟糕的主意
because doing it is admitting defeat
作为一天中第一个举动
as your very first action of the day.
就是承认失败
If you hit the snooze button on your alarm,
当你按下打盹按钮时
it means that you had set an intention to wake up
相当于你曾打算在前一天晚上的
at a specific time the night before
某个特定时刻醒来
and then you failed.
但失败了
So, do yourself a favor and get out of bed
因此在闹钟响时
the moment your alarm goes off.
帮自己个忙从床起来
Now, this might sound a little bit weird but I
这听起来有些怪异
‘ve actually found it pretty helpful to picture myself setting this
但我发现想象设定出意图并代入到
intention and telling it to a specific person.
特定的人上是挺有帮助的
And the person who always comes to mind for me is Jocko Willink,
我想到特定的人 想到了杰克·威林克
who is currently a podcaster and author
一个成为播客和作者的
but was a Navy seal and,
前海豹突击队队员
to be honest is somebody that I would definitely
老实说是我完全不想在现实
not want to disappoint in real life.
中成为令他失望的人
Of course, if that’s not enough
当然这是不够的
I’ve also devised a system for basically forcing myself
我还制定了一个系统来强迫自己
to go get up in the morning using a scheduled tweet.
用一条设定好的推特起床
And if you’re curious about that,
你如果对此好奇
I will have a link in the description
我会在屏幕简介下
down below and on screen right now.
放个链接
Now, we’re moving on to item number four.
现在我们到了第四项
It’s a brand new John Cena for my door.
那就是我的门是崭新的约翰·肯纳
Just kidding, it’s complaining. Seriously,
开个玩笑 其实是抱怨
a lot of people love to wake up
讲真的有很多人喜欢
in the morning and complain.
早起抱怨
They complain about how early it is.
他们抱怨太早了
They complain about having to go to work.
抱怨不得不去工作
They complain about how tired they feel.
抱怨自己很疲惫
And the problem with complaining is
抱怨的问题是
that the words that you choose to use,
你选择使用的词语
the way that you choose to express yourself
你选择表达自我的方式
actually has a tangible effect on your state of mind
实际上对你的精神状态和动力水平
and your level of motivation.
有明显影响
So, instead of waking up in the morning and complaining
因此与其早起抱怨
why not think about what you have to grateful about,
不如想想你感激的
what you can be positive about.
可以乐观面对的
If you dwell on these things you’re
依靠着这些积极的言语
gonna be an overall happier person.
你将会变成更知足的人
Alright, item number five is cleaning up
好了 第五项是整理你的居所和
your living space and your work area.
工作区域
Now this is definitely not a bad thing to do
这并不是件坏事
but I’m putting it on this list
但我放进了列表
because I think it is much better to do it the night before.
因为我觉得最好能在前个晚上做完
You might have heard me talk in the past
你可能听我说过
about a concept called Clear to Neutral.
关于明确到中性的概念
This basically means setting your work area or
指使当你已使用完
you living area back to its neutral state
工作或生活区域就让
after you’re done using this.
它们回归中性的状态
And the reason you wan na do this is that
想这么做的原因是
the next time you come to use it, which,
是便于下次再使用
in the case of your living space would be
第二天起床后
the next day when you wake up,
生活区域就已经处于
you want it to be in a state that is already usable.
想要的可使用状态了
When your living space,
当你开始一天
your workspace is ready to be used immediately when you start the day
不想浪费任何意志力或
you don’t have to waste any
时间让生活和
of your willpower or your time getting it ready.
工作区域变得可立即使用
It’s just ready to go.
已经准备好了
So, when your building your before bed routine
当安排好睡前日程
So, when your building your before bed routine
花少量时间
of time for cleaning your space up and clearing it back to neutral.
整理好区域 回归于中性
Your future self is gonna very appreciative.
你未来会感激自己的
On a similar note, item number six is planning your day. Now,
相似的第六项是计划好一天
planning your day
对一些人来说
in the morning can be very useful for some people.
早晨计划好会非常有用
Some people love to have that as part of their morning routine but
他们喜欢将此作为晨间日程一部分
for other people it can actually be a lot better
对另一些人来说
to plan their day the night before. Personally,
前一晚计划日程会更好
I find that when I wake up to a concrete plan
个人而言 我会选择前夜制定好
that I set up the night before,
计划再等待着醒来
I almost feel kind of beholden to my past self
我几乎觉得我依赖过去的自己
and I’m much more clear on the direction
这样我会对将要着手的
of going to go in immediately.
方向更清晰些
It’s kinda similar to how Barack Obama
相似的是巴拉克·奥巴马
used to outsource the decision for what outfit
因为不想去应对
he was going to wear during the day
每日的穿着而
because he didn’t want to deal with that decision.
将着装的决定外包给别人
He already had a ton
他已经有大量
of other decisions and that was just going to make him less focused.
其他的决定要去做 这只会使他分心
Item number seven is starting your day with negative news.
第七项是以负面新闻开始一天
And if you’re the kind of person
如果你喜欢用
who likes to check Reddit or
手机看Reddit或
the news app on your phone,
其他新闻应用
this is something that you need to be wary about.
你对待新闻需要谨慎些
As somebody who likes to browse Reddit, I mean,
作为一个喜欢Reddit的人
heck, I’ve even got my
我甚至获得了
heck, I’ve even got my
自己的极客信息学院子版块
I am well aware that many of the default subreddits
我深入了解到Reddit网站上
on reddit.com are filled with tons of negative news.
很多断更子版块充斥着大量负面新闻
And yes, you might wan
当然啦 你希望跟上
na keep up to date on world events
全球事件的潮流
but if you’re waking up every single
但醒来的每个早上
morning and bombarding yourself with a ton of negative stories,
都将自己暴露于大量负面的故事中
that’s gonna put you in a negative state of mind.
这会使你处于一个负面的状态
And it’s also likely to send you down rabbit
它也可能把你扔进兔子洞
holes that end up wasting a ton of your time. So,
最终浪费你大量时间
if you are going to wake up and check news,
如果你真的想醒来
check your feeds, if that’s something you like to do,
看看新闻满足一下
tailor your feeds to be full of positive
注意选择充满积极有趣
or interesting information not negative news. Or,
而不是负面消息的新闻
if you wanna do something even more effective,
如果你想更加有效率的做些事
just read a book in the morning.
选择早上读本书
Make that part of your morning routine and
让这成为你的晨间日程工作
then check your feeds later on during the day. Again,
晚些时候再去看推送
if you wake up
早上醒来
in the morning and you start with some long-form content,
以长篇幅的内容开始
that’s building that focus muscle.
能够增加注意力
And that brings us to our final item on the list
接下来就是最后一项
which is getting up at different times every morning.
每天起床时间不一致
If you don’t currently have a at least somewhat consistent time
如果你现在早晨起床
that you wake up in the morning, if you’re getting
还没有一致的时间
up really late on the weekends and really early during the days
周末起得晚而工作日起得早
or you have totally different wake-up times during the week,
或一周内起床时间都不一样
then you are negatively impacting your body’s
你正负面地影响身体的作息时间
circadian rhythm and negatively impacting the quality of your sleep. So,
以及影响你的睡眠质量
as best as you can, try to establish
尽力而为地试着为自己建立
a consistent wake-up time for yourself.
一致的起床时间
And I know a bunch of
我知道你会问
you are gonna ask me can I still sleep in on the weekends?
很多问题 如能不能在周末睡过头?
And, biologically speaking, you would be best off
从生物学角度上说 你最好在
by having a consistent wake-up time that includes the weekends.
周末里也有一致的起床时间
Your body doesn’t have like a special, magical weekend mode.
你身体并没有像特殊的魔力周末的模式
It doesn’t switch over all of its biological processes
它不会因为你不在学校或工作
because you’re not in school or work.
而改变自己的生物钟
because you’re not in school or work.
但周末睡过头
that you are going to ruin your life
并不意味着你将
by sleeping in on the weekends.
毁掉自己的生活
And to be quite honest,
老实说
I actually sleep in about an hour later on Saturdays and Sundays
比起我工作日起床的时间
than when I get up during the week.
我周末会多睡一小时
So, if you wanna be like me,
如果你想像我一样
you don’t wan na be completely uber efficient,
不想有完全的效率
then go ahead and do that but from a scientific perspective,
就这么做 但从科学角度上
a consistent wake-up time is better than an inconsistent one.
一致的起床时间会比不一致的更好
Now, in future videos we are definitely going to
在之后的视频里我们将
talk about things that you can add to your morning
谈论能提高生活品质的事
routine to further improve the quality of your daily life
添加到晨间日程中
but the nice thing about the items on this list
清单上的项目好处是
is that, well, they don’t take a lot of effort
不需要花费过多精力
to put into practice.
去实践检验
So, earlier in the video we talked about
本视频前些部分讨论过
how it might be a good addition to your
读书如何成为晨间
morning routine to read a book.
日程的添加剂
And this is something that I like to do myself
到体育馆去 骑脚踏车
but because I’m very committed to having some form
或步行都是我喜欢的活动
of exercise in my morning routine as well, whether
我非常致力于早晨的日常活动中
it be going to the gym or going for a
加入进行某种形式
bike ride or for a long walk,
的运动
I typically listen to my books.
我也听书
And my favorite app for finding those book is Audible.
最喜欢的找书应用是Audible
Audible has an unbeatable selection of audio book titles
从心理学到科幻小说再到传记
in a ton of different genres ranging from
Audible的有声书种类繁多
psychology to science fiction to biographies. So,
可供选择性无与伦比
no matter what’s sitting on your
无论你的读书列表
reading list, you are most likely going to
有什么都有可能
be able to find it in their library. Now,
在他们图书馆找到
in the past you’ve probably seen me talk
你可能看过之前如何在
about how you can use Audible on your phone
手机上使用Audible的视频
but today I wanted to show you how
今天我向你展示
you can also use it on an Amazon Echo.
怎么在亚马逊Echo上使用
And it’s really easy.
这很容易
All you do is ask Alexa to read an Audible book. Alexa,
要求Alexa读本音频书 Alexa
read Elon Musk by Ashlee Vance.
读下阿什莉·万斯的《埃隆·马斯克》
– [Alexa] Getting the selection from
-[阿历克斯]从Thomas
Thomas Audible Library.
音频图书馆获得选择
Resuming Elon Musk.
继续阅读《埃隆·马斯克》
– And from there you can easily listen while you’re
-你就可以在做午饭时方便
cooking dinner, which is what I usually use it for
听到 我正是如此 你也
or while you’re doing anything else at home. Also,
可以边做着其它的事
as a guy who
作为一个
sometimes likes to listen to audio books
时常听有声书的人
while I am going to sleep, I love the fact that you can ask Alexa
我喜欢在想睡觉时要求Alexa
to set a sleep timer
设置睡眠时间
so your book doesn’t get too far ahead
所以书还没读多久
once you actually do fall asleep. And, of course,
你就容易睡着了 当然
you can also use voice commands to ask Alexa to pause or go backwards or skip forward
可以语音要求Alexa暂停回退或前进
and at any time you can pause what you’re listening to
在任何时候想听Echo内容时
on your Echo device and pick up right
暂停以及随时可以从
where you left off on your phone. So,
中断的地方开始
if you’ve got an Echo
如果你有Echo
device you can try this for free right now.
你现在可以免费尝试下
And when you’re ready
更多详情
for more you can go over to audible.com/thomas
见于Audible或托马斯
or text Thomas to 500-500 on your phone
用手机编辑Thomas至500500
to get a free one-month trial
即可免费试用一个月
that also comes with a free audio book download
还可以下载你想要的
of your choosing. Now,
免费音频书
as you con probably tell from all the B-roll here,
你可以从B-roll看出来
the book that I’m gon na recommend for you guys
这周我要推荐的书籍是
this week is the Elon Musk biography by Ashlee Vance
阿什莉·万斯所著的埃隆·马斯克传记
which covers Elon Musk’s early years as well
包含了埃隆·马斯克早年经历和
as the development of Tesla and SpaceX
特斯拉还有SpaceX的发展
and if you saw my recent video on Elon Musk,
如果看过我近期的埃隆·马斯克视频
a lot of the lessons about how productive he is
那本书中提供了许多关于他是
came straight from that book.
如何实现高效率的借鉴
So, if you wanna start listening to that book for free
如果你想免费试听这本书
or any other book of your choosing,
或其他你想读的书
once again you can go over to audible.com/thomas
可以访问Audible或托马斯
or text Thomas to 500-500 on your phone.
或编辑Thomas至500-500
Big thanks to Audible for sponsoring this video
感谢Audible一如既往对
and helping to support this channel. And,
本视频的赞助以及
as always, thank you guys so much for watching.
对本频道的支持 感谢大家观看
You can hit that Like button if you enjoyed this
喜欢本视频 点下喜欢
video and also subscribe right there if you don’t
如果不想错过视频更新
wan na miss future videos when they come out.
可以点击关注
You might also wan na pick up a free copy
关注可以获得我的《如何
of my book on how to earn better grades right
快速提高分数》的免费拷贝
there or check out one more video on this channel right around here.
也能够观看本频道的更多视频
Thanks for watching and I will see you in the next video.
感谢观看 下期视频见

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视频概述

介绍了关于八个起床以后最好不要做的事,以及如何扭转这种局面,内含Audible手机应用的推广部分。

听录译者

收集自网络

翻译译者

审核员

审核员YX

视频来源

https://www.youtube.com/watch?v=sBfng6Jd4Cc

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