怎么把早晨变成自己的巅峰时刻?

 　　How do I become a morning person?

　　怎么把早晨变成自己的巅峰时刻

　　获得8.9k 好评的回答@Dean Yeong：

　　Quick two points here to make the process easier:

　　做到这两点可以使过程更容易：

　　1. Never feel bad if you fall off your morning routine, get back to your schedule and do it the next day.

　　1。如果你未能成功地早起工作，千万不要太难过。按照你的时间表，第二天就把事情做完。

　　2. Get into a group of people who want to achieve the same time. It’s easy to do it with a group compared to doing it alone.

　　2。加入一组志同道合的人。相比一个人而言，一队人共同达成目标会容易些。

　　获得7.8k好评的回答@ Nela Canovic：

　　Here are some habits you can focus on that can help you become a better morning person:

　　这里有一些值得你关注的习惯，这些习惯可以帮助你成为一个更好的早起之人：

　　Keep a gratitude¹ journal. For five minutes each morning, write 3 things you are grateful for today.Practicing gratitude about what we have going for us can restructure our brain to focus on positive things.

　　保持一颗感恩的心。每天早上花五分钟写下你今天所要做的3件感激之事的。对我们所要做的事情心存感恩可以重塑我们的大脑，让大脑专注于积极的事情。

　　Always have breakfast. If you're pressed for time, pick something s。A breakfast gives you energy and it's fuel for your brain. A great example is a combination of protein, fruits, and healthy fats (such as nuts).

　　总是吃早餐。即使你时间紧迫，也要挑选一些东西来吃。早餐可以给你能量，也是是你大脑的能量之源。一份优质早餐的例子就是蛋白质，水果和健康脂肪（如坚果）的组合。

　　Try meditating². I found that meditating early in the day, even for 10 minutes, helps to "clean" my brain of any cluttered³ thoughts. It's not as difficult as it sounds. With an app called Headspace you can try a guided 10 minute meditation⁴.

　　尝试冥想。我发现在早晨沉思哪怕只有10分钟，都有助于“清理”大脑中任何混乱的想法。 这并没有听上去那么难。Headspace这个软件可以引导你冥想10分钟

　　Get moving. To really wake your entire body up, pick any type of physical activity. It can be a session at the gym, or it can be something shorter and even more simple: a morning yoga routine.

　　动起来。要真正唤醒你的整个身体，可以选择任何类型的体力活动。可以是在健身房锻炼，或者可以选择更短，更简单的运动，比如早晨瑜伽。

　　获得1.5k 好评的回答@ Josh Hill：

　　Light.

　　灯光

　　Make sure all ambient lighting⁵ is dim and has a low color temperature.

　　确保所有环境光线暗淡，灯光低色温。

　　After you go to sleep, eschew⁶ all light if possible.

　　在你睡觉的时候，尽量避开所有的光。

　　Then, leave your bedroom curtains open. This will allow natural sunlight to come in through the window, suppressing melatonin production and waking you up.

　　接着，打开卧室的窗帘。这会让自然的阳光透过窗户进入，抑制褪黑激素的产生，从而唤醒你。

　　Try to expose yourself to as much sunlight as possible, as soon as possible

　　尽可能让自己暴露在尽可能多的阳光下。

　　Discipline.

　　自律。

　　While you are changing, force yourself to get up in the morning, using an alarm clock if necessary.

　　当你在改变的时候，强迫自己早上起来，如果需要的话用上闹钟。

　　Sufficient sleep.

　　充足的睡眠。

　　This might seem obvious but most Americans get inadequate⁷ sleep these days. And if you're short on sleep, you'll tend to sleep late. With time, that will push you into a later and later sleep cycle.

　　这似乎很明显，但大多数美国人这些天睡眠不足。如果你睡眠不足，你会睡得很晚。随着时间的推移，这将推动你进入一个越睡越晚的睡眠周期。

　　And finally remember that people differ.

　　最后记住人各不同。

　　Some people seem to be morning people, some night people.

　　有些人似乎是适合早起工作，而有些适合晚上工作。

1 gratitude   

adj.感激，感谢

参考例句：

• I have expressed the depth of my gratitude to him.我向他表示了深切的谢意。
• She could not help her tears of gratitude rolling down her face.她感激的泪珠禁不住沿着面颊流了下来。

2 meditating   

a.沉思的，冥想的

参考例句：

• They were meditating revenge. 他们在谋划进行报复。
• The congressman is meditating a reply to his critics. 这位国会议员正在考虑给他的批评者一个答复。

3 cluttered   

v.杂物，零乱的东西零乱vt.( clutter的过去式和过去分词 )；乱糟糟地堆满，把…弄得很乱；（以…） 塞满…

参考例句：

• The room is cluttered up with all kinds of things. 零七八碎的东西放满了一屋子。 来自《现代汉英综合大词典》
• The desk is cluttered with books and papers. 桌上乱糟糟地堆满了书报。 来自《现代汉英综合大词典》

4 meditation   

n.熟虑，（尤指宗教的）默想，沉思，（pl.）冥想录

参考例句：

• This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
• I'm sorry to interrupt your meditation.很抱歉，我打断了你的沉思。

5 lighting   

n.照明，光线的明暗，舞台灯光

参考例句：

• The gas lamp gradually lost ground to electric lighting.煤气灯逐渐为电灯所代替。
• The lighting in that restaurant is soft and romantic.那个餐馆照明柔和而且浪漫。

6 eschew   

v.避开，戒绝

参考例句：

• Eschew fattening foods if you want to lose weight.你如想减肥，就不要吃致肥的食物。
• Good kid should eschew bad company.好孩子应避免交坏朋友。

7 inadequate   

adj.(for,to)不充足的，不适当的

参考例句：

• The supply is inadequate to meet the demand.供不应求。
• She was inadequate to the demands that were made on her.她还无力满足对她提出的各项要求。