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原文作者:Gianni Cara
 原文出处:www.quora.com/What-is-the-most-inspiring-way-to-start-the-day/answer/Gianni-Cara

We’ve all heard how successful entrepreneurs wake upwell before the
crack of
dawnand
get a metric ton donebefore 5
a.m.

1. Hitting the snooze button

前言:早起是个难题,懒床已变习惯?一日之计在于晨,让自己早点起床我也尝试过很多方法,逛quora的时候看到一篇回答怎样开启高效一天的回答,觉得不错,所以翻译过来分享一下,希望对你也有帮助。

However, as a successful entrepreneur whostruggles with
mornings,
I wanted to let the late risers out there know that there is hope for
you, too. So, I spoke with a variety of millionaires who wouldn’t even
think of waking up at 5 or 6 . . . or even 7 a.m.

按掉闹钟

“你开启一天的方式将会影响你整天。”——抱歉不知道这句话是谁说的。

Here’s our best advice to be successful when the snooze button is your
best friend.

It might feel as though pressing the snooze button in the morning gives
you a little bit of extra rest to start your day, but the truth is that
it does more harm than good.

我花了一段时间才认识这一点,但是现在我很高兴我对于我清晨的规划安排有了足够的重视。

Know what works for you.

你可能觉得早晨按掉闹钟能让你起床前多休息一会儿,但其实这样做弊大于利。

你懂的。我过去也是常常调很多个闹钟,一次又一次按下直到最后没有选择的余地了我才起床。我一天中的第一个小时通常是很糟糕的,经常性的在慌忙中与时间赛跑。错失了应该是淋个热澡然后享受一顿美味的早餐的轻松、舒适时光。最后,当我打开电脑并开始工作的时候,我的思绪才开始集中起来。

Getting proper sleep is more important than waking up at a certain hour.
And, if you are more productive at a late hour, that should be your
priority.

That’s because when you wake up, your endocrine system begins to release
alertness hormones to get you ready for the day. By going back to sleep,
you’re slowing down this process. Plus, nine minutes doesn’t give your
body time to get the restorative, deep sleep it needs.

四个月以前我决定去改变这种现状并开始改掉这些坏习惯,培养一些好的习惯。我偶然发现了“梯形习惯”的想法;《习惯的力量》作者查尔斯.都希格解释了解释它作为其他习惯生长的土壤,就是当一好个习惯一旦进入到你的生活当中,它就能使改变坏或者培养其它好习惯变的更加容易。

Millionaire serial entrepreneur Bryan Clayton, now CEO
ofGreenPal,
gets out of bed between 8 and 9 a.m. He says, “While building my last
company, I tried as hard as I could to get out of bed at 4 or 5 a.m.
After forcing myself for over six months to crack dawn every morning, I
realized that I was half as effective as I was when I was getting 8 to 9
hours of sleep every day.

这是因为睡醒后,人体内分泌系统开始分泌清醒激素,唤醒身体。睡回笼觉会减慢这一过程。另外,9分钟的时间根本不够进入让人精神焕发的深度睡眠。

在我的例子中,帮助我正确开启一天的习惯要旨就是:早睡早起。

“It’s better to accept the fact that you need a good night’s sleep to be
the best at what you do than forcing yourself to be something that
you’re not.”

2. Prioritizing work over sleep

至少要7个小时的睡眠时间才能够保证我一天身体能量的提供,过好这一天就早点起床,给自己的身体和大脑一些必要的时间去准备,然后制定一份有效的计划去工作,朝着自己的目标前进。

Ross Andrew Paquette, founder and CEO
ofMaropost, has a
nine-figure net worth. He wakes up between 9 and 9:30 a.m. He says, “I
go to bed when my ideas are exhausted, not when I am. The early morning
is overdone. If your best ideas come at night, work at night. Take
sleepless nights as a sign you have something worth working on, then
take those sleepless nights to work on it.”

为了工作牺牲睡眠

好了,说了这么多废话,我就来说说我是用什么方法培养早起的好习惯并开启高效的一天的。

Paul Koger, who is a self-employed millionaire trader and owner
ofFoxytrades,
regularly gets up at 9:15 a.m., just 15 minutes before the markets open.
He advises that if you like to sleep in, you can be successful if you
tackle more difficult tasks when you are more productive and take it
easy in the morning.

As Arianna Huffington discusses in her sleep manifesto, “The Sleep
Revolution,” a good night’s sleep has the power to increase productivity
and happiness, lead to smarter decision-making, and unlock bigger ideas.

这里面并没有什么魔法,如果你睡的时间少于7小时,然后还想第二天早晨早起,这很难,你一般还是会继续睡下去。

“Many successful people have been promoting lack of sleep, getting up
early and working crazy hours, while it is actually more important to
recognize what works for you and optimize workflow accordingly,” says
Koger.

正如阿里安娜-赫芬顿在她的睡眠宣言《睡眠革命》书中所说,“晚上睡个好觉能提升工作效率,增加幸福感,让你做出更明智的决策,想出更好的点子。”

所以第一条,在晚上的时候你要强迫你自己去睡觉,将这个变成习惯,经过至少一周以后你就会慢慢的在11点到12点之间睡觉并且在6:30到7点中起来了。

Be ready to work when you wake up.

The trick to getting enough sleep is planning ahead and powering down at
a reasonable time.

在闹铃第一遍响的时候就要起来,别拖!!说起来容易,执行起来却很难,那这里就有一些方法了:

Craig Wolfe, a multi-millionaire and president
ofCelebriDucksandCocoa
Canard, says,
“I actually get up between 8:15 and 9 a.m., but since I manufacture in
different time zones, I usually have to work into the night. To be
successful, no matter how much time you have and when you start and end
work, you have to come up with set times throughout the day where you
are 100 percent available and also times when you are committed to
handling different aspects of your day-to-day business needs.

睡够觉的窍门是提前计划,适时关灯。

1、将你的手机放到离你的床远点的地方,最好距离是你要下床站起来才拿的到,但是又不至于太远听不到声音。

“For instance, I may sleep in, but when 9 a.m. comes, I am taking calls
no matter what. To be most efficient, I have set blocks of time when I
work on proposals, when I return calls and when I do public relations.
It’s all a matter of scheduling your time and sticking to it to maximize
your efficiency. This includes even a block of time in the evening where
I devote time to my factory overseas. You can be a late riser, but you
better be a master of setting priorities and being disciplined with how
you schedule your time each day and night.”

3. Keeping your phone next to your bed

2、放一杯水放到手机旁边,拿手机的时候喝杯水,水能加快你的新陈代谢,帮助你的身体冲洗毒素并给你的大脑增添燃料,所以,当你关闭闹铃的时候,喝完了至少500毫升水,这些将给你能量然后使你保持清醒。

Related:11 Ways to Make Money While You
Sleep

手机放床头

3、关闭闹钟的那种什么响铃后过十分钟再响铃的设置,有可能你会因次睡过头而产生一些问题,但是希望你结束这种睡完十分钟又睡十分钟的死循环。

Schedule, schedule, schedule.

Another key to getting better sleep is not letting outside influencers
impair your sleep.

4、照顾好你的身体,现在我们已经早起了,是时候该吃一些早餐了。在经历一夜的身体运转之后,早餐将给身体和大脑提供必要的燃料,研究表明早餐能够帮助稳定血糖水平。

Regardless of the time that you wake up, a key secret to success is
managing your schedule. Being more productive during your waking hours
trumps getting up early and not being productive.

睡个好觉的另一个关键因素是别受外在事物影响。

以上。

Natasha Nelson is a multi-millionaire who recently sold her Yogurtini
business to the Rocky Mountain Chocolate Factory and now owns the toy
companyKauzbots.
She wakes up between 8 and 9 a.m. regularly.

The LED screens of our smartphones, tablets, and laptops, for example,
give off what is called blue light, which studies have shown can damage
vision and suppress production of melatonin, a hormone that helps
regulate the sleep cycle.

——————————————

She also gets ready for the next day the night before. “I plan out my
next morning as the last thing I do at the end of my workday,” says
Nelson. “I don’t have to take time to get organized and start making my
to do list that morning. Since I do get emails and texts in the evening
that are unavoidable, I always add them to my to-do list that I look at
immediately when I wake up. There is no lapse in time from getting out
of bed and work starting, and I don’t have to spend a half-hour or so
getting my day organized.”

比如智能手机、平板、和笔记本电脑的显示屏会发出蓝光,研究显示蓝光损害视力,抑制褪黑激素的生成。褪黑激素有助于调节睡眠周期。

以上都是意译,觉得这个方法还是挺好的;水平有限,哪里错了就包涵。

Scheduling for success also means that you are acutely aware and focused
on high-value activities. This also means prioritizing your work.

Research also suggests that people with lower melatonin levels are more
prone to be depressed.

部分原文:

Brittani
Nelson, a
millionaire “business matchmaker” who wakes at 8 a.m., blocks her entire
day, from tasks to sales, follow-up to marketing and more, making sure
to balance current clients and new client activity so that her pipeline
remains full.

研究人员还表示,体内褪黑激素水平低的人更容易抑郁。

“The way you start your day can affect your whole day.”

She also is disciplined about secret time-wasters. She says, “I avoid
logging onto Facebook or social media unless it is scheduled time for
marketing online. I avoid checking emails and phone calls I am not
expecting until it is time to check email and return phone calls.”

4. Skipping breakfast

(sorry, but couldn’t find where this quote come from).

And, Brittani is decidedly old-school about it. “I use my paperwork
worksheet that I created for time blocking. No apps or electronic
calendar.”

不吃早饭

It took me a while to realize this, but now I am glad that I give great
importance to my morning routine.

I personally attribute my own millionaire success to scheduling, as
well. When I can get away with it, I sleep in until 8 or 9 a.m. and try
my best not to schedule early morning meetings. But, my schedule is
pristine. I use my calendar to schedule everything and set alarms for
moving from one task to the next, always prioritizing important tasks
that move my business forward and revenue-producing activities over busy
work.

As Lisa DeFazio, a healthy-lifestyle expert and registered dietitian,
tells Business Insider, breakfast is the most important meal of the day.

You know, I used to be that guy who would push the snooze button several
times until I didn’t have a choice and had to wake up. The first hours
of my day would be frequently terrible. Always in a hurry, running
against the time.

Create strong systems.

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