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，但是對我來說每個早晨就是我每一天中最重要的部分。我會在大約5：15——5：30的時候醒來，醒來后幾小時所發生的事會嚴重的關系到這一整天。
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歲左右的有段時間里，我到公司就覺得有壓力，也覺得有些沮喪。經過仔細回想之后我才發現我覺得有壓力，覺得心情低落的根源就出在從起床到公司的那段時間里。從那時起，我就試著去規劃我的每個早晨，作為一名家長，我也試著去為孩子做些安排。這樣會改變你的生活，每個早晨都不一樣。
Here are my 5 keys to a great morning.
以下是我改變每個早晨的5個關鍵點
RECOMMEND FOR YOU
推薦給你
Doing These Simple Things After Waking Up Makes Your Day Better But You Don't Realize It
起床完成這些簡單的事會讓你在還沒發現的時候就讓你的生活變得越來越好
Get Some Sleep
睡個好覺
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.
我曾發現我是個極度缺乏安全感、極度敏感的人，要是沒有睡飽，什么事情都會變得一團糟。我要睡七到八個小時，要在生理和心理都感覺良好的情況下開始新的一天。缺點啥都會讓我努力的去理清一些雜亂無章的事。就像我在上面說過的那樣，不安全感就會增加，最后就會不自信。我知道實現我的人生目標，過我想要的生活，唯一不能缺少的就是自信。我需要睡眠，你也一樣。保證睡眠時間很重要，保證睡眠質量也很重要。
Give Yourself Enough Time
給自己留夠時間
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.
在早上要給自己留夠時間去做自己想做的事。要是每個早上你都覺得壓力倍增，總是匆匆忙忙度過，那就是說你需要做些改變了，要么調整你常做的事，要么就給自己多留些時間。你的早上不必那么匆忙。我的領悟：生活很匆忙，有些地方要去走走，有些人要去見一見，也許還有孩子需要你照顧。這些都不可以當成是借口，因為你可以決定自己做還是不做。
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:
粗略的計算一下早上什么時間出門才合適，大概思考一下每件事大概要花多久，我早上的時間是這樣安排的：
Wake up, restroom, eat granola bar, drink some water (5 minutes)
起床，梳洗，吃點格拉諾麥片，喝水（5分鐘）
Get dressed for the gym (5 minutes)
換運動裝（5分鐘）
Pack work clothes (10 minutes)
打包工作服（10分鐘）
Get out the door stuff (10 minutes)
出門（10分鐘）
Drive to the gym (15 minutes)
到體育館（15分鐘）
Workout (60 minutes)
鍛煉（1小時）
Shower, get dressed, leave gym (30 minutes)
洗澡，換衣服，離開體育館（30分鐘）
Drive to work while grabbing breakfast (20 minutes)
開車到公司順帶吃早餐（20分鐘）
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.
根據我估計的時間，我早上大概要用2個小時35分鐘。要是從8點開始工作，最好是在5：25起床（晚上10：30以前就得睡）。要是我打兩三次盹或者在6點之前才醒的話，這一天又會以匆忙，煩躁結束。每天早上都給你自己留夠時間去好好開始。
Be the Master of Your Morning
掌控好你自己早上的時間
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!
要是你像我推薦的那樣做，規劃一下你自己的時間，然后把時間表和你實際的時間對比一下。目前你早上的時間是怎么安排的？對你的成功有利嗎？要是你搜索一下“成功的人在早上通常都會做些什么？”你會找到一些有關成功人士早上時間規劃的文章。讀文章的時候，仔細了解一下他們是怎么做的，為什么要這么做。看看不同的人早上的安排的不同。掌控好你自己的晚上時間。
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.
工作中生活在一個好的環境，我最近有個做午餐的好幫手，在學著制作“補充能量”的主題菜色。涉及到了很多東西，但最讓我著迷的是我們平常吃的食物。
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.
她說教育家所面對的一個挑戰就是孩子在早上不吃對他們一整天都有益的食物。
Pay Attention to the Right Things
關注那些積極的事
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.
在第一段我談到在我二十多歲的時候的有段時間，工作時覺得壓力倍增，心情低落。我提到過我只做了一些改變后事事都改變了。
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.
是關注我的早晨時間做得些改變，在二十多歲的時候我也有拯救世界的使命感，對很多的社會問題都有自己的見解，在我開車從體育館到公司的那段路程，我會聽那種談話節目廣播。我聽的這種節目都是與各種社會問題有關的話題，這些話題大部分都是我感興趣的。
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.
開車的時候我就發現自己心情低落，情感上還沉浸在這種對話中，有幾次我還陳述了我的期望。很多天當我在工作的時候，我都還為了那些事覺得生氣。
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.
意識到這些問題后，我就不再聽這類節目了，切換到一些令人心情愉悅的，有趣的體壇娛樂早間秀。我的早上就不再像以前那樣。早上我不僅在意我所關心的，我還在意我的孩子所關心的，以及在早上他們可能會接觸到的。我那五歲的兒子要是想要看電視，就得看那種有關學習的，而不是那種會讓五歲的孩子沉迷于其中的東西。
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.
帶孩子去學校的時候，這種氛圍得很平靜，很健康，很積極的。我可能會問他們當天的目標是什么，我可能也會提醒他們善待朋友的好處，也可能我們只是聽些音樂。
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對精神的影響，
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，能實現自己的理想。我希望你的每天都很有意義。我認為最好的方式就是對自己滿意，對周圍的環境滿意，每天怎么開始會對我們每天的表現和我們的生活質量有很大影響。你可以讓自己的每個早上都很好。
