ADM-201 dump PMP dumps pdf SSCP exam materials CBAP exam sample questions

如何安排一个早晨(并长期坚持下去) – 译学馆
未登录,请登录后再发表信息
最新评论 (0)
播放视频

如何安排一个早晨(并长期坚持下去)

How to Create a Morning Routine (and Stick to It Long-Term)

我是“快乐猩猩素食蛋白棒”的总裁
I’m the CEO of Happy Gorilla Vegan Protein Bars.
我们做的是150%素食含量的蛋白棒
We make vegan protein bars that are 150% vegan.
去年我们交了一百一十亿的税
Last year we did $11 billion in revenue.
你认为你的成功取决于什么呢
What do you attribute that to?
我觉得最重要的一面
– I think the most important aspect,
最重要的事
like literally the most important thing
就是我的早晨
is my morning routine.
我每天早上都三点起床
I get up at three a.m. every single morning
然后冥想六个小时
and I meditate for six hours.
然后我会写一会感恩日记
After that, I’ll write in my gratitude journal for a bit,
跑个14英里 然后再读两本书
run about 14 miles, and after that I read two books.
我每天早晨都喝防弹咖啡
I use Bulletproof Coffee every single morning.
这咖啡对大脑好极了
It’s super super good for your brain
因为里面有黄油还有迷地原虫
because it has butter and midichlorians in it
接着 我会煎大约
and alongside that, I usually fry up about
八片黑椒培根
eight slices of black pepper bacon,
一块牛肝 和三个白煮蛋
a slice of beef liver, and three hard boiled eggs
这就是我的事业成功的原因
and that’s why my business is so successful.
早晨
Morning routines.
似乎不论在哪个网页
It seems that no matter where I go on the internet,
我总能看到一些文章啊 视频啊 书啊
I’m constantly seeing articles, videos, and books
谈到为什么把握早晨
about why building a morning routine
是我能做的最重要的事
is the most important thing I could ever do,
早晨例程是怎么助我
how it’s gonna help me build a billion dollar business
收入上亿 走向人生巅峰的
and basically become the next Elon Musk,
其实除了网上那些高估
but despite the over-saturation of morning routine
早晨例程的文章
related articles on the internet
和那些夸张的描述
and the hyperbole in a lot of them,
我觉得这话题还挺值得一谈的
I do think this is an important topic to talk about.
建立早晨例程
Building a morning routine
对我来说很有意义
was actually very meaningful to me.
我不敢说它改变了我的生活
Now, I’m not gonna say it changed my life
或是让我身价数亿
or helped me build a billion dollar business,
但它的确帮我更好的
but it really did build some structure
计划一天 因而在视频里
into the flow of my day, so in this video
我想要分享我学到的
I wanna share some of the things I have learned
制订更高效的早晨例程
for creating a productive morning routine
并且能长期坚持的方法
and also sticking with it over the long term.
眼下第一件要紧事儿
The first thing we gotta tackle right off the bat
就是早点起床
is getting up earlier and this was
这相当于是我的第一个挑战
really the first challenge for me
因为长年来 我都是那种
because for many many years I was that kind of person
会拖到
who would roll out of bed 15 or 20 minutes
最后15或者20分钟左右才起床
before my first scheduled thing,
套几件衣服 然后冲出门去
throw some clothes on, and basically rush out the door.
没时间做早饭
I didn’t have time to make breakfast,
更别说读书或做
let alone read or do any of the other things
别的我本计划做的事
that I wished I could’ve done,
因而 我必须得做点计划
so I had to build some structures
保证自己能够早点起床
to make sure I would get out of bed earlier
如果你也需要早起
and if this is something that you need to do,
我之前做过一个视频
I do already have a video on this channel
我会在介绍下面放链接
that I’ll link to down in the description below
你可以去看看
that you can check out for lots
有很多早起的方法
and lots of tips on this subject,
但我还想分享一个好点子
but I do wanna share one additional idea
是上周我朋友伊万·卡米高告诉我的
that my friend Evan Carmichael shared with me last week
就是永远别按“再睡一会”的按钮
and that is to never hit the snooze button.
这听起来好像挺容易
This is one of those things that seems obvious in theory,
但做起来可不简单
but difficult to put into practice,
让我无法忘记的是
but the way that Evan framed this
伊万对它的解释 他说
really stuck in my head because he said,
“如果你早晨按下推迟键
“If you hit the snooze button in the morning,
那你就接受了
“then you are accepting that
你今天做的第一件事就是失败的事实”
“the first thing you do that day is fail.”
这话触动了我
That made a lot of sense to me
因为如果你早上定了个闹钟
because if you’re gonna set an alarm for yourself,
你就是给自己制订了一个目标
you are essentially setting a goal for yourself,
所以与其睡那十分钟
so instead of taking that extra 10 minutes of sleep,
不如立刻刷牙 跳下床来
just grit your teeth, jump out of bed as fast as you can
让它成为这一天的第一件成功的事
and make that first act of the day a win.
第二个建议是从小事开始并记录成果
Tip number two is to start small and track your progress.
投资者约翰坦普尔顿说过
The investor John Templeton once said that,
英语中最宝贵的四个字就是
“The four most expensive words in the English language are
“这次不同”
“this time it’s different.”
或许你对这话很熟悉
You’re probably familiar with this.
或许你的健身计划没成功
Maybe you’ve failed at a gym routine
新年计划也重蹈覆辙 但你能对自己说
or a New Year’s resolution only to come back and say,
“这次不同了”
“This time it’ll be different.
“我会更有动力充满激情”
“This time I’ll have more motivation, more willpower,
“自律不懈 直到成功”
“more discipline and I will win.”
听起来有点自欺欺人 是吧
But this is self-delusion, right?
你不必在一夜之间
You don’t just magically increase
就信心倍增热情高涨
your willpower reserves overnight.
也不用立刻养成好习惯
You don’t magically build habits overnight.
这些都需要时间
These things take time.
英国的一个研究表明 平均66天
In fact, one study in the UK found that a habit can take
才能够养成具体而规范的好习惯
on average 66 days to fully crystallize and become concrete,
如果你想立刻有个完美早晨
so if you just jump in and try to copy the morning routine
或马上走上人生巅峰
of someone like Elon Musk or that blogger you read last week
三分钟热度可能让你坚持几天
the novelty might carry through a couple of days,
但这并不能养成良好习惯
but that is far short of habit building territory
并且很快你就会放弃
and you’re probably going to derail.
倒不如选择几个有意义的习惯
Instead, pick a couple of habits that are meaningful to you
告诉自己你可以
and prove to yourself that you can
坚持不懈 直至成功
do those consistently over time.
只要稍微远离自己的舒适区
Just stretch a bit beyond your comfort zone and once
一旦你建立了新的舒适区 就扩展它
you’ve established a new comfort zone, then add more.
不仅如此
Along the way, you should also have
你还应该记录进步过程
a method for tracking your progress.
这么做会让你获得一连串的成功
Doing so will essentially give you a chain of successes
你不会想去破坏它
and you’re not gonna wanna break that chain
回顾之前的进步能够激励你
when you can look back on it, so you’re gonna be motivated
在以后也践行着早晨例程
to keep up your morning routine in the future.
如果你想用我使用的这个APP
Now, if you wanna use the app that I use
Habituca来建立晨例
to build my routine, it’s called Habitica
它会通过游戏化的方式助你养成习惯
and it’s essentially a gamified way to build habits.
每次你完成了一个习惯
Every time you check off a habit,
你会得到人物的经验值
you get experience points that build up a character
很有创意 像角色扮演游戏
and it’s very Final Fantasy-esque, like an RPG.
如果你觉得它太死板
If that’s a bit too nerdy for you
想要简单点的应用
and you want something a little simpler,
苹果有应用Today 安卓有HabitBull
there are apps like Today on IOS and HabitBull on Android.
那么 你可能会想
So, at this point you’re probably wondering,
好 汤姆 但是我早晨例程具体要做些什么呢
okay, Tom, but what do I actually do in my morning routine?
我们马上就来讨论细节
And we’re gonna get into all those specifics in a second,
但在开始之前
but I wanna start this section off
我想引用作家里欧·巴布塔的一句话
with a quote from the writer Leo Babauta.
“我喜欢晨例
“The reason I like having a morning routine
“不仅因为它逐渐让我进步
“is not only does it instill a sense of purpose,
“感到宁静和仪式感 更因为
“peace, and ritual to my day, but it ensures
“每个早晨我都切实地做了事
“that I’m getting certain things done every morning.
“也就是 我的目标”
“Namely, my goals.”
我想指出的是
What I wanna point out from that quote is that
里欧关于晨例主要提到了两点好处
Leo mentioned two main benefits to his morning routine.
第一点 它赋予了他这一天的仪式感
Number one, it gives him a sense of ritual to his day,
并让他在早晨感到宁静
some peace in the morning,
第二点 它帮他在自己的目标上取得了进步
and number two,it helps him make some progress on his goals
注意到这些好处十分重要
and it’s important to highlight both of these benefits
因为我知道那些早起的人
because I personally know people who do get up early,
他们会把多余的时间当作安静时间
but who just use that extra time as quiet time,
用来一个人独处 思考
as some space to be alone, to think,
并且慢慢地 谨慎地开始他们的早晨
and to start their morning slowly and deliberately.
如果你们想做的只是早点起来泡点茶
If all you wanna do is get up early and make some tea
慢慢享受你的早晨时光
and then take your morning slow,
那就这样做吧 不用感到内疚
do it and don’t feel guilty about it.
但是如果你想利用早晨做些
If however you do wanna fill your morning
有成效的事 那我会建议
with productive habits, then a few I might suggest
你在起床之后喝上一杯水
include having a glass of water right after you wake up,
然后冥思五到十分钟
meditating for five or 10 minutes,
做一些锻炼或者有氧运动
going and doing a workout or some cardio
来让你的这一天更有精神
to give yourself some energy for the day,
你还可以做一餐营养早餐
and cooking a good healthy breakfast.
而在你的晨例中
One thing that you should definitely leave out
你应该要舍弃 或者说尽可能不碰的
of your morning routine though,
就是你的手机
at least for the most part is your phone.
现在 我在早晨冥想的时候会用一个计时软件
Now, I do use a timer app for meditating in the morning
我也会听声破天或者电子书
and I also listen to Spotify or audio books
当我早上在体育馆的时候
when I’m in the gym, but I’m really deliberate
我会不让自己去看邮件或者社交软件
about not looking at email or social media
或者任何类似的东西
or anything of that type in the morning at all
因为这些东西
and that’s because those things
很容易让我从平常的习惯
are really likely to derail me
和日常工作中脱离
from my habits and my routine.
最后 如果你想要长时间坚持晨例
Finally, if you wanna stick to your morning routine for a long period of time,
那么你就要对你的晚间例程上点心了
then you need to put some thought into your evening routine as well.
当我以前不能专注于日常工作时
When I’ve been derailed from my routine in the past,
最有可能的罪魁祸首就是
two of the most likely culprits have been
睡眠不足或者规划不足
a lack of sleep and a lack of organization
对你的每个习惯和晚间例程工作做足准备
and preparation for each habit and an evening routine
可以减少这些情况发生
can make both less likely to happen.
比如说 因为我每个早上都会去体育馆
For example, because I go to the gym every single morning,
那在睡前我总会装满我的水瓶
I always make sure to have my water bottle filled,
装好我的运动包并给耳机充好电
my gym bag packed and my headphones charged before I go to bed and
在每晚的特定时间段做这些事
because I do these things at a specific time each night,
减少了我熬夜的情况
I’m also less likely to stay up too late
并且在我第二天要起床时
and that gets me into bed at the correct time
使我在恰当的时间上床睡觉
for when I want to get up and on that note,
如果你不知道该什么时候睡觉
if you don’t know when you should be going to bed,
你可以在网站Sleepyti.me里
you can use a site like Sleepyti.me
设置你什么时候要起床
to set when you wanna wake up
它会根据科学睡眠周期告诉你
and it’ll tell you when you should go to bed
你应该什么时候上床睡觉
based on the science of sleep cycles.
如果你对我的晨例感兴趣的话
Now, my entire morning routine, so if you’re curious,
就睁大眼睛瞧瞧它吧
you can keep your eyes peeled for that,
我现在可以告诉你们的是
but one thing I can mention right now is that
我晨例的大部分时间
a big part of my morning routine
都在听有声书
involves listening to audio books.
我不仅仅是在体育馆或者
Not only do I often listen to books
做有氧运动时听有声书
when I’m in the gym or out doing cardio,
当我步行去咖啡馆或者
but I also usually listen to them when I’m walking
开始一天的写作时我也会听
to the coffee shop or I start my day’s writing
我获取有声书的途径是
and the place where I get my audio books
Audible 它也是这周的赞助商
is Audible, which is this week’s sponsor.
Audible有一个无与伦比的有声书馆
Audible has an unmatched library of audio books
你能想到的书类它都有
in pretty much every genre you could think of.
他们也有一个很棒的APP来管理这些书籍
They also have a great app for managing them all
我最喜欢这个APP的一点是
and one of my favorite features of that app
他们的书签工具
is their bookmarking tool, which allows me
我可以加书签做笔记 这对散文类书籍很有用
to add bookmarks and notes, which is great for nonfiction
因为有时候你会想要回到
because sometimes you wanna go back
之前的章节再重温一边
and review things later on.
现在 如果你想要试试Audible
Now, if you’d like to give Audible a try
看它能不能融入你的晨例
and see how it fits into your morning routine,
你可以在网址audible.com/thomas上获得三十天的试用
you can get a 30 day free trial over at audible.com/thomas.
除了试用你还能挑选一本
That trial also comes with a free audio book
永久免费的有声书
of your choosing that’s yours to keep forever
如果你想要推荐的话
and if you’d like a recommendation,
我会推荐一本
I’m just gonna recommend the book
我正在听的书
that I’m listening to right now,
沃尔特·艾萨克森写的《乔布斯传》
which is Steve Jobs by Walter Isaacson.
这本书对苹果的历史
This book is a really insightful look at both the history
和乔布斯如何让大脑运转有深刻的了解
of Apple and what made Steve’s brain tick
如果你对苹果公司本身或者
and if you’re interested in Apple itself
电脑的历史很感兴趣
or the history of computing in general,
这是一本不错的书
it’s a great book to pick up.
感谢Audible对本次视频的赞助
Thank you so much to Audible for sponsoring this video
感谢大家的观看
and guys, thank you so much for watching.
真的感谢你们中的每一个人
Seriously, I appreciate each and every one of you
如果你想要订阅这个频道
and if you wanna subscribe to this channel
并且你还没这么做
and you haven’t done already,
点击这里订阅
you can click right there to do so.
我还会在频道里做一些
I’m also gonna put a couple of video suggestions
你可能感兴趣的视频建议
right here that you might find interesting as well.
谢谢观看 我们下周再见
Thanks for watching and I will see you next week.
贼棒
Dank memes.

发表评论

译制信息
视频概述

如何创建一个早晨安排,并长期坚持下去呢,这个视频会给你答案。

听录译者

收集自网络

翻译译者

妖魔

审核员

译学馆审核员B

视频来源

https://www.youtube.com/watch?v=k3Ls28qBT5c

相关推荐