音频链接：喜马拉雅｜时间管理100讲
美好的一天从如何起床开始
A proverb goes that, “Plan a day in the morning.”
有一句话说：“一日之计在于晨。”
Then, everyone, when are you guys getting up? Can you get up?
那各位，你几点钟起来呢？你能不能起来呢？
Thus, today, I’d like to add a line to the proverb, “While plan a day in the morning, plan a day when you get up!”
所以我今天加上一句话：“一日之计在于晨，一晨之计在于起。”
If you can get up, you can realize that “plan a day in the morning”.
如果你可以起来，那你才可以实现：在晨间去计划这一天。
Hello, today, we are going to talk about time management.
大家好，今天我们来分享时间管理的理念。
Many of the most successful leaders and celebrities have one thing in common. They’ve all managed to master a very important habit. That habit is getting up early in the morning.
无数的名人，无数的成功人士，他们都有一个习惯，那就是早起。
The first habit to mastering time management is getting up early!
所以我告诉你，时间管理的第一习惯是早起！
Successful people don’t just have good habits, naturally. They are also able to adopt the good habits that they see in others.
成功人士有很好的习惯，同时看到别人有好的习惯，他会把它变成自己的习惯。
Perhaps you know of:
当然，你也许已经了解到了：
Zeng Guo-fan who once said, getting up is the basis for ruling a family.
曾国藩说过，早起是治家之本；
Ben Franklin, the American founder on 100 dollar bills, wrote in his autobiography, that he lives his life from five-to-ten. That is he woke up each morning at 5am. And every morning, he would ask himself, “what should I do today?”
美国富兰克林，也就是100美金钞票上的那个人，他写过一本自传，在自传中写道---他每天过晚十早五的生活，也就是5：00起床，每天早上他会问自己，今天我要做些什么？
The president of Disney gets up at 4:30AM and not just during the week, but on weekends too. For him, there is no difference between weekdays and weekends.
迪斯尼的老总周末也会在4：30起床，没有周末和工作日之分。
This consistency is also a good way to keep good habits.
这也是他们保持习惯很好的方法。
There is a Japanese man who wrote a book called:Getting Up at 4am. And another Japanese man wrote a bookcalled Magic of Morning Diary.
有一个日本人写了一本书---每天4点钟起床，还另外一位日本人，写了《晨间日记的奇迹》。
I’ve been writing diaries for 7 years, and without interruption for 4 years.
我坚持写日记已经超过7年了，一天不断也已经超过4年了。
So, today, let’s talk about the critical problem of getting up.
所以今天我们就来聊聊非常重要的早起的问题。
I will talk about this important topic several times. But, today, I will focus on two things: how to get up and when to get up.
我会讲几次，但今天我们就谈一个非常简单的，如何起床？在什么时间起床？
You may be wondering, how should I get up?
你也许会问我：什么时候应该起床呢？
First, I believe we should get up without the use of an alarm clock.
我觉得不是用闹钟叫醒。
Yes, we should not use an alarm clock to wake up.
叫醒我们的不是闹钟！
So then, what is the best way to wake up?
那应该最好的是什么呢？
Many people have also told me that they wake up in the morning by their bosses! No, they aren’t actually roused from sleep by their bosses. What they mean is that they wake up unnaturally because they must arrive at work on time. This creates stress and anxiety.
很多人告诉我说，是老板吧！我想很多人是被老板叫起的，然后匆匆忙忙地进入到社会滚滚的洪流当中，接触到大量的信息流，经过这样的一个早起，匆忙进入到公司，我想他的心情是非常非常紧张的。
I have also heard that in the morning, you have no time to eat breakfast. You barely have time to shower and dress for the day. After all this, they declare that they can never prepare their day – there just isn’t time. They live their life in this way from day to day and year to year.
早上没有时间吃早餐，早上没有时间跟自己在一起，也很难有时间去计划自己的一天，日复一日年复一年。
So, if when we get up is so important, then, what on earth should we use to wake us?
所以起床的时间真的很重要，那究竟用什么来叫醒自己呢？
Not alarm clocks. Alarm clocks cause great damage to our health, because when most of the time alarm clocks rouse us from a phase of sleeping cycle called deep sleep which is not the optimal time to awake.
一定不是闹钟，闹钟对我们的健康有非常大的杀伤力，因为很多时候我们会被闹钟在深度睡眠的时候叫醒，这样我们就起不来。
In fact, it’s best to wake up when the sun rises.
其实最好的时间是日出！
Now the sun rises at different times in different seasons in every city. So using an alarm clock will never be in sync with the time the sun rises. Therefore, we must program our bodies to wake with the sun.
每个城市日出不太一样，每个季节日出不太一样，但是我们可以用日出这个时间，来让自己起来。
There are several ways you can do this:
你可以用几种方法：
First, you can use curtains. Automatic curtains will be even better. If you don’t have automatic curtains at night, then leave your curtains open at night, This will allow the light to enter your room in the morning.
第一种，你可以用窗帘，有自动窗帘是最好的，如果没有，那晚上就不要关上它，在窗帘开的情况下，早上有光线，它会叫醒我们。
Your nervous system is comprised of two types of nerves – sympathetic and parasympathetic. The sympathetic nerves tell your body to become active and alert and your parasympathetic nerves do the opposite, telling you to relax. When your body feels sunlight your sympathetic nervous system is triggered.
每天我们的身体见到光我们的交感神经就开始苏醒，让我们起来。
Becoming accustomed to waking by sunlight, is one of several key steps in the process of retraining your biological clock.
当然，你需要一个过程来训练自己的生物钟。
Sunlight only the first step in the process of waking the body. There are several things you can do to help continue the process of waking up.
当你醒来的时候你可以做什么呢？
You can use essential oils or fragrances. You can play relaxing music on your alarm clock.
你可以用精油、香味来唤醒自己，当然我还有其它的一些方法，比如说：用音乐，设一个缓慢的音乐闹钟，不是刺耳的，用音乐把自己叫醒。
You can also change the way you shower. Bathe with warm water starting at the feet and slowly letting it come in touch with your legs, to your upper body, and then, to your head. While doing this, think about colors, and those colors becoming lighter and lighter to the top of your head.
你还可以去到你的卫生间，去做一个淋浴，你可以用热水从脚，然后慢慢到腿，到上身，到头顶。整个过程你可以想着颜色，五颜六色到头顶，变成光。
Then, say to yourself: thank you; that you are happy to welcome this new day; that nice things are coming.
然后嘴上可以告诉自己：非常感谢，非常感谢自己；非常开心地去接受新的一天，美好的事情就要来临了。
When you have gone through lights, fragrances, shower and colors, you will not just be awake but fully awake through your whole body and truly ready to start your day.
当你透过光线，香味、洗澡与颜色，你就彻底把自己唤醒，就开始自己的一天。
The sun rises at different times throughout the four seasons. We can become in tune with the sun’s rise to wake up more naturally.
一年四季的日出不太一样，我们可以遵奉大自然的节律，让自己早早就起来。
What should we do in the morning once we are fully awake?
早上起来做什么呢？
We will share it next time.
我将在下一次分享。
Have a wonderful day.
祝大家过好每一天！
