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

前言：早起是個難題，懶床已變習慣？一日之計在于晨，讓自己早點起床我也嘗試過很多方法，逛quora的時候看到一篇回答怎樣開啟高效一天的回答，覺得不錯，所以翻譯過來分享一下，希望對你也有幫助。

“你開啟一天的方式將會影響你整天。”——抱歉不知道這句話是誰說的。

我花了一段時間才認識這一點，但是現在我很高興我對于我清晨的規劃安排有了足夠的重視。

你懂的。我過去也是常常調很多個鬧鐘，一次又一次按下直到最后沒有選擇的余地了我才起床。我一天中的第一個小時通常是很糟糕的，經常性的在慌忙中與時間賽跑。錯失了應該是淋個熱澡然后享受一頓美味的早餐的輕松、舒適時光。最后，當我打開電腦并開始工作的時候，我的思緒才開始集中起來。

四個月以前我決定去改變這種現狀并開始改掉這些壞習慣，培養一些好的習慣。我偶然發現了“梯形習慣”的想法；《習慣的力量》作者查爾斯.都希格解釋了解釋它作為其他習慣生長的土壤，就是當一好個習慣一旦進入到你的生活當中，它就能使改變壞或者培養其它好習慣變的更加容易。

在我的例子中，幫助我正確開啟一天的習慣要旨就是：早睡早起。

至少要7個小時的睡眠時間才能夠保證我一天身體能量的提供，過好這一天就早點起床，給自己的身體和大腦一些必要的時間去準備，然后制定一份有效的計劃去工作，朝著自己的目標前進。

好了，說了這么多廢話，我就來說說我是用什么方法培養早起的好習慣并開啟高效的一天的。

這里面并沒有什么魔法，如果你睡的時間少于7小時，然后還想第二天早晨早起，這很難，你一般還是會繼續睡下去。

所以第一條，在晚上的時候你要強迫你自己去睡覺，將這個變成習慣，經過至少一周以后你就會慢慢的在11點到12點之間睡覺并且在6:30到7點中起來了。

在鬧鈴第一遍響的時候就要起來，別拖！！說起來容易，執行起來卻很難，那這里就有一些方法了：

1、將你的手機放到離你的床遠點的地方，最好距離是你要下床站起來才拿的到，但是又不至于太遠聽不到聲音。

2、放一杯水放到手機旁邊，拿手機的時候喝杯水，水能加快你的新陳代謝，幫助你的身體沖洗毒素并給你的大腦增添燃料，所以，當你關閉鬧鈴的時候，喝完了至少500毫升水，這些將給你能量然后使你保持清醒。

3、關閉鬧鐘的那種什么響鈴后過十分鐘再響鈴的設置，有可能你會因次睡過頭而產生一些問題，但是希望你結束這種睡完十分鐘又睡十分鐘的死循環。

4、照顧好你的身體，現在我們已經早起了，是時候該吃一些早餐了。在經歷一夜的身體運轉之后，早餐將給身體和大腦提供必要的燃料，研究表明早餐能夠幫助穩定血糖水平。

以上。

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以上都是意譯，覺得這個方法還是挺好的；水平有限，哪里錯了就包涵。

部分原文：

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

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

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

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.

Quite frequently I wouldn't have a proper breakfast and showering wasn't a pleasurable and relaxing moment as it should be. My thoughts would be only focused on when I would finally open my computer and start working.

Four months ago I decided to change this and started implementing a few good habits while cutting the bad ones. When studying about habits, I stumbled upon the idea of"keystone habits".Duhigg, who wrote "The Power of Habits", explains it as the soil from which other habits grow. It's like an habit that once integrated into your life makes it much easier to build or change other habits.

In my case, the keystone habit that is helping me to start the day on the right note is a combination of 2:Sleeping well and waking up early.

Having at least 7 hours of good sleep provides me with the energy I need to get most things done. Managing to wake up early, gives me the necessary time to prepare my body and mind for the day, and make an effective plan to work towards my goals.

Ok, so let me go into more details about how I managed to build this keystone habit, how I prepare my body and mind for the day, and the kind of things I focus on when writing my effective plan:

1. Have at least 7 hours of sleep and Start Early

There's no magic about this. If you want to sleep for a minimum of 7 hours and wake up early in the morning you will have to go to bed in a decent time.

In the beginning, just force yourself to wake up early and in the end of the day you will be begging for your bed. Turn this into an habit, and in less then a week you will get used to sleep between 11pm and 12am and start your day at 6:30 am / 7 am.

One important trick here is to wake up with the first alarm,avoiding using the snooze button.Easy to say, right? Ok, so let me explain how I dealt with this:

First thing, put your phone far away from your bed. It has to be far enough that you cannot reach it without standing up, but not so far that you can't hear it (yes, I guess this is important).

Second point, remember to leave a bottle of water besides it. Water fires up your metabolism, hydrates you, helps your body flush out toxins and gives your brain fuel [1]. So as soon as your turn off the alarm, drink at least 500 ml of water. This will give you an energy that will motivate you to stay awake.

Third and last point, turn off the snooze option. This will create you some problems in the morning to sort out how to turn it on again. Hopefully, enough problems that will lead you to give up from sleeping another 10 minutes. Every phone should have the option to turn it off. Just search for it.

Like every habit, things will get better with time.

2. Take care of your body

Now that you managed to wake up early, it's time to have some proper breakfast.

Breakfast provides the body and brain with fuel after an overnight fast - That's actually where the name comes from: Breaking the fast. Researchers believe that breakfast may help to stabilise blood sugar levels, which regulate appetite and energy [2].

You can start to see now why waking up early is part of my keystone habit? I used to ignore breakfast most of the time because "I didn't have time for it".

Once done with breakfast, it's time for some exercises. If you are an intellectual and think that exercises won't make any difference in your life, did you know that exercises have a fundamental role in learning? Physical exercises increase the number of neurons being born and surviving [3]. So work your ass off and do at least 10-15 minutes of exercise. It can be 2-3 series of push-ups or abs. Just do something.

Lastly, don't forget to keep drinking water every half an hour. As we saw before, water fires up your metabolism, hydrates you, helps your body flush out toxins and gives your brain fuel. So I guess we have enough reasons to drink a lot of water during the day.

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