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健康早晨习惯+可打印的清单 – 译学馆
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健康早晨习惯+可打印的清单

HEALTHY MORNING HABITS » + printable checklist

欢迎回到《拾橙》
Welcome back to Pick Up Limes,
如果你还不熟悉我们 那么你好 我是赛迪
Or if you are new, hi, I’m Sadie.
拾橙
Pick up limes
早晨对许多人来说是一种压力的来源
Mornings can be a source of stress for a lot of people,
为出门匆匆忙忙做准备
rushing to get ready so that you can head out of the door,
或者想着那天需要做的所有事
or thinking about all the things that needs to be done that day.
就我个人而言 早晨是我在一天中最爱的
For me personally, mornings are my favorite part of the day.
我希望通过养成这十个健康的早晨习惯
And by adopting these ten healthy morning habits,
让你本不喜欢的早晨也变成你的最爱
I think it might become yours too if it isn’t already.
在下方简介栏中 有一个可下载清单
In this description box just down below you are gonna find a downloadable checklist of
有我在视频中提到的所有条目
all the items that I mentioned in this video,
因此你可以把这作为一个工具
so you can use this as a tool
来帮你开始你的健康早晨习惯
to help you kick start your healthy morning habits.
你要顺着我在列表中提及的每件事去做吗
And you need to follow every single thing I mention on this list?
不 当然不用
No, of course not.
只选那些你认为能在早上让你感到最愉悦的
Just pick the ones that you think gonna bring you the most pleasure in the morning
或者最有益的 让我们开始
or the most benefit. Let’s get started.
1)放轻松
Take it easy
我非常不赞成在早上匆忙行事
I’m ultimately against rushing in the morning.
我认为从我们这一天是怎么开始的 可以一瞥
I think how our day begins offers a glimpse and
其他时间会是怎样
how the rest of the day will be.
焦虑地开始 你会倾向于保持情绪紧张
Start stressed, and you intend to stay emotionally charged.
思绪放松地开始 会让一整天变得更加容易
Start relaxed in your mind will be more easy throughout the day.
你最好每天起得稍微早一点 这样就不必匆匆忙忙
Wake up a little bit earlier if you have to, so that you don’t have to rush.
用些激励 舒缓又温和的曲子助你醒来
Some incentive, quiet humming and gentle music to help you wake.
听到闹钟响时别急着按停它
and don’t press the snooze button when you hear it.
养成立即起床的习惯
Get into a habit of getting right up.
让自然光线进入
Let in the natural light to
来提升你的情绪 让生理节律浸入白天
boost your mood and get you circadian rhythm in sink with the daylight.
2)深呼吸&5–4–3–2–1
Breath & 5-4-3-2-1
冥想 像它听着那般令人愉快
Meditation, as lovely as it sounds,
你们中很多人都听说过它的好处 却不去做
many of you hear it, and still don’t do it,
我不是为了让你们去做而说教
and I’m not about to preach to you to start.
在绝对寂静中坐于地板上
The idea of sitting on the floor in absolute silence,
对一些之前从未做过冥想的人来说是个不舒服的想法
for someone who’s never meditated before can be an uncomfortable thought,
因此如果冥想不是你的菜 没我认为的这么赞的话
so if meditation isn’t your thing, as amazing as I think it is,
尝试做这个来代替 深呼吸 然后
try this instead, take a deep breath and then
做5–4–3–2–1运动
do the 5-4-3-2-1 exercise.
对你自己大声说五件你可以看到的事
Say aloud to yourself five things that you can see-
地摊 紫丁香花 蜡烛 盆 书
carpet, lilacs, candles, pot, books.
你可以感受到四件事
Four things that you can feel-
背后的枕头
cushion behind back,
扶手上的肘部
elbow on armrest,
脖子上的头发
hair on neck,
手中马克杯的温暖
warms of mug in hand.
你可以听到三种声音
Three things you can hear-
树上的鸟
bird in tree,
运作中的冰箱
fridger at running,
烧水的壶
kettle boiling water.
你可以闻到两种味道
Two things you can smell-
香精油
essential oils,
茶香
scent of tea.
你可以尝到一种味道
One thing that you can taste-
即使你并没有在吃着或喝着什么 你的嘴里仍有一种味道
Even if you’re not eating or drinking something there is a taste in your mouth.
感受到它
Become aware of it.
这样的练习能让你更有效地融入当下
This exercise is a more interactive way of becoming mindful in the present moment.
3)远离屏幕
Screens off
显然我也反对在早上看电视
I am also evidently against having the TV on in the morning,
因为我认为它剥夺了我们留心当下的能力
because I think that it strips us from our ability to be mindful of the present moment.
我认为它也会增加焦虑
And I think it can also add to the stress especially
尤其当你在看类似早间新闻之类的东西时
if you’re watching something like the morning news.
你有养成看电视的习惯吗?
Have you gotten into the habit of watching TV?
那么试着用一些平静的音乐代替它
Then try substituting it for some calming music instead.
如果你需要查看手机消息 在早餐后做
If you need to check your phone for messages, do it after breakfast.
早晨的时光更值得你的关注
The morning deserves your attention.
4)吸收水分
Hydrate
在漫长的一夜睡眠后 喝水能够补充身体水分
Drinking water helps to rehydrate after a long night sleep.
那会促进新陈代谢 帮助身体排出毒素
That helps jumps the metabolism , helps the body flush out toxins,
还帮助维持规律的肠运动
and helps to maintain regular bowel movements.
我养成了每天一早醒来 还没吃早饭
I’ve got into the habit of having a tall glass
就喝一大杯水的习惯
as soon as I wake up before having breakfast.
不想每天早上都喝白开水?
Don’t drink water each morning?
这里有种办法让它变得更有吸引力
Here’s a way to make it more enticing.
加黄瓜 浆果 柠檬 酸橙或橙片来调味
Add cucumbers, berries, lemons, limes or orange slices to flavor it.
如果这感觉太繁重 加一些你喜爱的100%纯果汁
If this feels too burdensome, add a sposh of your favorite 100% of the fruit juice
来给它一些风味
to give it some flavor.
整个早晨我也用茶继续补充水分
I also continue to rehydrate throughout the morning with plenty of tea.
5)享用一顿健康的早餐(+服用维他命)
Have a whosome breakfast(+take vitamins)
作为一个饮食学家和营养学家 这是我着重的一个领域
As a dietitian and nutritionist, this is one area I place a lot of importance on.
一顿营养早餐能帮我们增加能量 集中精神
Having a nutritious breakfast helps to boost our energy and kick start our mental focus for the day.
它包括所有谷物 水果 蔬菜 坚果 种子 纯牛奶和酸奶
Include whole grains, fruits, vegetables, nuts, seeds, plain basic milk and yogurts.
早餐纤维可以使你一上午都精神饱满
Breakfast time fiber will keep you full for the remainder of the morning,
因此你可以专注其他事物而非你饥肠辘辘的胃
so you can focus on things other than your grumbling stomach.
我也养成了早餐服用维他命B12和维他命D增补品的习惯
I’ve also got into the habit of taking my Vitamine B12 and vitamine D supplements at my breakfast too.
这里有个重要的建议
Here’s an important suggestion.
如果可以的话 和别人一起享受早餐
Enjoy your breakfast with someone if you can-
家人 伙伴 室友或者朋友
family, partner, roommate or friends.
和他们一起相处并讲述你今天的想法和计划
Socializing and talking about your thoughts and plans for the day
是开始一天的美好方式
is a wonderful way to get the day started.
自己享用早餐
Enjoying breakfast on your own,
摆脱电视或电脑屏幕
ditch the TV or computer screen,
并多加留心我之前所提到的技巧
and set practiced mindfulness on technics I mentioned before.
真切地看到食物 感受它在你口中的质地
Actually see your food, feel the texture of it in your mouth,
听你挑起一勺食物后 咬下去发出的声音
hear the sound that makes when you pick up a spoon and bite into it,
真切地闻和品尝食物 认真地品尝
actually smell the food and taste, truly taste the food,
然后你就会不自觉地开始吃了
and start just eating mechanically.
难道你不认为它值得你专注吗
Don’t you think it deserves your attention?
6)自我检讨
Check-in with yourself
一些人选择每天早晨列下他们所感激和想要完成的事
Some people choose to write down a list of gratitudes and intentions each morning.
就自己而言 我偏爱讲出它们 而非写下
Personally I prefer to talk them out as supposed to writing them down.
因此如果有个多数早晨都和我在一起吃早饭的人
so if I’m sharing my breakfast with somebody which is most mornings,
那么我就可以和他交流这些问题
then these are questions that I asked the other person that they can ask me too.
我认为这能使我们更亲密
I think it helps to build a closer bond with that person.
这也督促你对自己想要完成的事负责
It also keeps you accountable to the intention that you said,
他们和你分享的深刻见解可能真的会有助于你一天的开始
and the insights that they share with you might actually find helpful to get your day started.
但若你是独享早餐的的人 没问题
But if you’re somebody who’s enjoying breakfast on your own, no problem.
你可以填写可下载PDF中的问题
You can fill up the questions found on the downloadable PDF-
来回答它们
the questions to answer,
我在想什么
what am I thinking,
我在情绪上感觉如何 为什么
how am I feeling emotionally and why,
我在身体上感觉如何
how am I feeling physically,
我对这一天的两个打算是什么
what are my two intentions for the day,
我感激的两件事是什么
what are two things I’m grateful for,
今天能增加我的快乐的一件事是什么
and what is one thing that could increase my happiness today.
通过日常检查你心里发生的事
By checking in daily with what’s going on inside of you,
你会对你周围发生的事有更多控制和理解
you have more control and understanding on what’s going on around you.
7)形象化
Visualize
一些人建议制定一个计划
Some people recommend drawing up a plan
或者在早上为你今天做一个待做事项表
or a to-do list for your day in the morning,
但就我而言 我偏爱在前一天晚上去做
but personally I prefer to do that at the night before,
那样我可以踏实地去工作
that way I can hit the ground running.
相反 我在早上花几分钟预览这个列表
Instead I spent a couple of minutes in the morning previewing this list,
并真正形象化我这一天要去做的事
and actually visualizing what I’m going to get done for the day.
形象化是一个极其强大的工具
Visualization is an extremely powerful tool,
因此如果你能献出即使一到两分钟
so if you can dedicate even a minute or two
来在你的思维中放场电影 看看今天你所要做的重要的事
to actually playing out of a movie in your mind and eyes the things that are important
它们发生的概率会更大
for you to get done in the day, they’re more likely to happen.
8)准备小吃
Get snacking
在早上准备你这天中的零嘴
Preparing your snacks for the day in the morning
使你不会在一整天里面无生气
means you’ll be less likely to grey throughout the day,
或当饥饿来袭时伸手取不健康的方便食品
or reach for unhealthy convenient foods when hunger strikes.
切好一些水果 以便食用
Cut up some fruits so it’s ready to eat
分配一些坚果 奶油和咸饼干
Portioned some nut butter and crackers,
或者放些像无花果或枣之类的干果
or set aside some dried food like figs or dates,
如此 当你需要一些东西维持体能时 它们就在手中
so they are on hand when you need something to keep your energy up.
9)清理台面
Clear surfaces
我在之前的视频中提过它 一个我以之为生的习惯
I mention it at the previous video a habit that I certainly live by,
因此 试着养成每天在离家前
so try getting into the habit of clearing the surfaces
清理家台面的习惯
in your home before you leave for the day.
清理橱柜 餐桌 咖啡桌上的
Clear the kitchen counter, dining table, coffee table
一切杂乱 并清洗碗碟
of any clutter and do the dishes too.
即使你的确过了个又长 压力又大的一天
By doing this even if you had a really long and stressful day,
通过这么做 你也知道你可以回到一个干净整洁的家
you know that you can come home to a clean space.
10)新鲜空气和爱惜身体
Fresh air and body love.
你可能听过一些叫做锻炼的重要的事
You might have heard about some important things called exercise.
别担心 我不是要向你说教去运动
Don’t worry. I’m not about to preach to you to start.
当你知道它很有用但你却不曾开始做的时候
When you know it’s useful to do and for something you haven’t already started,
那或许我们只需尝试一种新办法
then maybe we just need to try a new approach.
记住最可怕的部分总是在你开始前
Remember that the scariest part is always just before you begin.
尝试去做 呼吸新鲜空气
Try starting by just getting some fresh air.
出到阳台
Step out onto the balcony,
或者早上在院子里喝茶
or have your tea in the yard in the morning.
这会变得很简单 早一站下公交 走完剩余的路
That gets too easy and get out of your bus one stop earlier and walk the extra bit.
或者可能的话试着骑车去工作或学校
Or try biking to work or school if possible.
如果天气不好 尝试些伸展运动之类的室内活动
If the weather stopping you, try doing some like stretching inside.
量产促成质变
Little changes made an increment.
它可以无形中让你在早上变得有活力
It is getting you closer to an active morning in no time.
如果你是偏爱在晚上锻炼的人
And if you’re somebody who prefers to exercise in the evening,
呼吸一些新鲜空气是极其重要的
it’s so important to get a little bit of fresh air,
如果可以的话 加上一些轻度伸展运动会更好
or maybe some light stretching in the morning if you can.
现在你了解了
And there you have it
十条健康早习惯
-ten healthy morning habits.
我希望你能发现它们的有用之处
I hope that you found them helpful.
不要忘了下载PDF 就在下方的简介栏里
Don’t forget to download the PDF in the description box just down below.
核对你选择遵循的条目
And start to check off the the items that you choose to follow.
你也可以把这作为一个工具
You can also use this as a tool to
来增加你自己定制的健康早习惯
add your own customized healthy morning habits-
像记住用牙线清洁牙齿
things like remember to floss my teeth,
或者记住打包今天的午餐
or remember to pack my lunch for the day.
还有一个建议是
One more recommendation I have for you
一次只需增加或改变一个习惯
to add or change only one new habit at a time.
你最不想做的事是自己被打败
The last thing you want to do is overwhelm yourself,
并且在几天后不再坚持它
and not stick with it after the few days.
人们说一个新习惯的形成要花21天
They say it takes 21 days for a new habit to form,
因此 一旦你开始了三个星期
so once you start with it for a, for three weeks,
如果你想的话可以考虑增加一个新习惯
then consider adding a new habit if you like.
好 这就是今天《拾橙》的全部内容
All right, that’s from Pick Up Limes today.
你知道这个步骤——点赞并订阅
You know the drill-like the subscribe.
我们下个视频里见
I’ll see you in the next video.

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视频概述

十个健康早习惯 助你开启开心一天

听录译者

greenhoodie

翻译译者

任意萌

审核员

译学馆审核团D

视频来源

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

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