五个步骤 让你每天都有个好开始

Class D

I don’t know about you, but the most important part of my day is my morning. I typically wake up around 5:15–5:30AM and what happens right after I wake up through the next few hours has significant impact on the rest of the day until I go to bed.

我不了解你，但是对我来说每个早晨就是我每一天中最重要的部分。我会在大约5：15——5：30的时候醒来，醒来后几小时所发生的事会严重的关系到这一整天。

I had a period of time in my mid 20s where I found myself stressed and frustrated when I would arrive at work. When I took a step back, I realized the root of my stress and frustration were things that were happening between the time I woke up and arrived to work. I made one specific change that significantly changed my mornings moving forward. Since that time, I have tried to be very intentional with my morning routine and as a parent, the morning routines of my children. This stuff will change your life, one morning at a time!

在我20岁左右的有段时间里，我到公司就觉得有压力，也觉得有些沮丧。经过仔细回想之后我才发现我觉得有压力，觉得心情低落的根源就出在从起床到公司的那段时间里。从那时起，我就试着去规划我的每个早晨，作为一名家长，我也试着去为孩子做些安排。这样会改变你的生活，每个早晨都不一样。

Here are my 5 keys to a great morning.

以下是我改变每个早晨的5个关键点

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Doing These Simple Things After Waking Up Makes Your Day Better But You Don't Realize It

起床完成这些简单的事会让你在还没发现的时候就让你的生活变得越来越好

Get Some Sleep

睡个好觉

I’ve noticed I am most insecure, over-sensitive, and off my game when I don’t get enough sleep. I need between seven and eight hours of sleep for me to wake-up and be at what I feel is a productive mental and emotional place to start my day. Anything less and I struggle a bit to clear the “cob webs.” As I mentioned above, the probability of insecurity increases, so I end up feeling less confident. I know the only way I am going to reach my goals and live the life I want to live is to be confident. I need sleep and so do you! Our bed time is one thing, quality of sleep is another thing.

我曾发现我是个极度缺乏安全感、极度敏感的人，要是没有睡饱，什么事情都会变得一团糟。我要睡七到八个小时，要在生理和心理都感觉良好的情况下开始新的一天。缺点啥都会让我努力的去理清一些杂乱无章的事。就像我在上面说过的那样，不安全感就会增加，最后就会不自信。我知道实现我的人生目标，过我想要的生活，唯一不能缺少的就是自信。我需要睡眠，你也一样。保证睡眠时间很重要，保证睡眠质量也很重要。

Give Yourself Enough Time

给自己留够时间

Give yourself enough time in the morning to do what you want to do. If every morning you are feeling stressed and rushed, then you need to change something, either your routine or the time you allow for your routine. Your mornings don’t need to be like that. I get it: life is busy, you have places to go, people to see, and maybe you have kids. None of that is a valid excuse, because you are in control whether you admit it or not.

在早上要给自己留够时间去做自己想做的事。要是每个早上你都觉得压力倍增，总是匆匆忙忙度过，那就是说你需要做些改变了，要么调整你常做的事，要么就给自己多留些时间。你的早上不必那么匆忙。我的领悟：生活很匆忙，有些地方要去走走，有些人要去见一见，也许还有孩子需要你照顾。这些都不可以当成是借口，因为你可以决定自己做还是不做。

Take control of your morning by jotting down your ideal morning routine and consider how much time each item in your routine takes. My ideal morning routine might look like this:

粗略的计算一下早上什么时间出门才合适，大概思考一下每件事大概要花多久，我早上的时间是这样安排的：

Wake up, restroom, eat granola bar, drink some water (5 minutes)

起床，梳洗，吃点格拉诺麦片，喝水（5分钟）

Get dressed for the gym (5 minutes)

换运动装（5分钟）

Pack work clothes (10 minutes)

打包工作服（10分钟）

Get out the door stuff (10 minutes)

出门（10分钟）

Drive to the gym (15 minutes)

到体育馆（15分钟）

Workout (60 minutes)

锻炼（1小时）

Shower, get dressed, leave gym (30 minutes)

洗澡，换衣服，离开体育馆（30分钟）

Drive to work while grabbing breakfast (20 minutes)

开车到公司顺带吃早餐（20分钟）

According to my estimated times above, my ideal morning routine will take me 2 hours and 35 minutes. If I want to be at work by 8:00AM every single day, I better be waking up no later than 5:25AM (and go to bed by 10:30PM the night before). If I hit snooze three times or try to fit everything in waking up at 6AM, my day is going to start off with me feeling stressed and rushed. Give yourself enough time to start your morning off right.

根据我估计的时间，我早上大概要用2个小时35分钟。要是从8点开始工作，最好是在5：25起床（晚上10：30以前就得睡）。要是我打两三次盹或者在6点之前才醒的话，这一天又会以匆忙，烦躁结束。每天早上都给你自己留够时间去好好开始。

Be the Master of Your Morning

掌控好你自己早上的时间

If you follow my recommendation above and outline your ideal morning routine you can compare it to what you are actually doing. What is your current morning routine and is it setting you up for success? If you Google “What do successful people do in the morning?” you will find links to articles that outline the morning habits of successful people. As you are reading them, pay close attention to how intentional these people are and why. Pay attention to the patterns you will see as you read about different people. Be the master of your morning!

要是你像我推荐的那样做，规划一下你自己的时间，然后把时间表和你实际的时间对比一下。目前你早上的时间是怎么安排的？对你的成功有利吗？要是你搜索一下“成功的人在早上通常都会做些什么？”你会找到一些有关成功人士早上时间规划的文章。读文章的时候，仔细了解一下他们是怎么做的，为什么要这么做。看看不同的人早上的安排的不同。掌控好你自己的晚上时间。

Eat Well

吃好

I sit on our wellness committee at work and we recently had a speaker do a lunch and learn on the topic of “Peak Energy.” She talked about a lot of things, but one of the things that stuck out to me was the foods we put in our body.

工作中生活在一个好的环境，我最近有个做午餐的好帮手，在学着制作“补充能量”的主题菜色。涉及到了很多东西，但最让我着迷的是我们平常吃的食物。

She said one of the biggest challenges educators face is children not eating the right foods in the morning to set them up for success the rest of the day.

她说教育家所面对的一个挑战就是孩子在早上不吃对他们一整天都有益的食物。

Pay Attention to the Right Things

关注那些积极的事

In the first paragraph, I talked about a time in my mid 20s where I was feeling stressed and frustrated when I would get to work. I said I made one change that changed everything moving forward.

在第一段我谈到在我二十多岁的时候的有段时间，工作时觉得压力倍增，心情低落。我提到过我只做了一些改变后事事都改变了。

That change was what I was paying attention to in the morning. In my 20s I was on a save-the-world mission and was very opinionated on a number of social topics. During my morning drive from the gym to my work, I would listen to talk radio. The program I would listen to was all about discussing various social topics, many of which I was passionate about.

是关注我的早晨时间做得些改变，在二十多岁的时候我也有拯救世界的使命感，对很多的社会问题都有自己的见解，在我开车从体育馆到公司的那段路程，我会听那种谈话节目广播。我听的这种节目都是与各种社会问题有关的话题，这些话题大部分都是我感兴趣的。

During my drive I would find myself becoming frustrated and emotionally involved in the conversation and there were times I called in to voice my perspective. On many days I would become come irritated to the point I would still be feeling it when I arrived at work.

开车的时候我就发现自己心情低落，情感上还沉浸在这种对话中，有几次我还陈述了我的期望。很多天当我在工作的时候，我都还为了那些事觉得生气。

As soon as I realized it, I stopped listening and switched to a light-hearted and very funny sports morning show. My mornings have never been the same and not only am I very intentional with what I pay attention to in the mornings, I’m also very intentional with my children and what they are exposed to in the morning. With my five year old son, if he wants to watch TV, it has to be certain shows that are focused on learning rather than others things a five year old little boy is drawn to.

意识到这些问题后，我就不再听这类节目了，切换到一些令人心情愉悦的，有趣的体坛娱乐早间秀。我的早上就不再像以前那样。早上我不仅在意我所关心的，我还在意我的孩子所关心的，以及在早上他们可能会接触到的。我那五岁的儿子要是想要看电视，就得看那种有关学习的，而不是那种会让五岁的孩子沉迷于其中的东西。

When I take my children to school, the environment is very calm, nurturing, and positive. I might ask what their goals are for the day. I might remind them of the benefits of making everyone around them better. Or maybe we’ll just rock out to some music.

带孩子去学校的时候，这种氛围得很平静，很健康，很积极的。我可能会问他们当天的目标是什么，我可能也会提醒他们善待朋友的好处，也可能我们只是听些音乐。

Be mindful of what gets your attention in the morning and the impact it has on your spirit as you are kicking off your day.

留心早上吸引你注意力的，以及最初那些事情它对精神的影响，

I want you to be secure, confident, and fulfilled in your life. I want each day to be meaningful for you. I know the best way to do that is to feel good about yourself and the world around you. How we start our days off can have significant impact on how we show up and our quality of life. You have the opportunity to make each morning great!

我希望你有安全感，自信，能实现自己的理想。我希望你的每天都很有意义。我认为最好的方式就是对自己满意，对周围的环境满意，每天怎么开始会对我们每天的表现和我们的生活质量有很大影响。你可以让自己的每个早上都很好。