I started writing my morning pages something like three years ago, and it wasn't something I expected to stick, it wasn't something that I was intending to, you know, make some grand changes in my life, but it did.

我大概是三年前開始寫晨間書頁的，我並不指望它能堅持下去，也沒打算它能給我的生活帶來什麼巨大的改變，但它確實做到了。

It absolutely revolutionized the way that I live my life, as hyperbolic as that sounds.

它絕對徹底改變了我的生活方式，雖然聽起來有些誇張。

Without the morning pages, I wouldn't have had the clarity and the self-confidence and the drive to get where I am today.

沒有晨讀，我就不會有今天的清醒、自信和動力。

So, what are morning pages?

那麼，什麼是晨間頁面呢？

The morning pages is a technique from a book called The Artist's Way by Julia Cameron.

晨間書頁是 Julia Cameron 所著《藝術家之路》一書中的一種技巧。

This book is designed to help artists and creatives get past their mental blocks and into the realm of creativity.

本書旨在幫助藝術家和創作者克服心理障礙，進入創作領域。

Now, it's actually incredibly simple, and I think that's why it was so effective for me personally.

現在看來，這其實非常簡單，我想這也是它對我個人如此有效的原因。

All you do is you write three pages of stream-of-consciousness writing every day.

你要做的就是每天寫三頁意識流文章。

That's it.

就是這樣。

You can write about anything you want.

你可以寫任何你想寫的東西。

The point is to just keep the pen moving and just get whatever's floating around in your head onto paper.

關鍵是要不斷動筆，把腦子裡浮現的東西都寫到紙上。

The only caveat to the morning pages is that you need to keep your writing completely private.

晨間頁面的唯一注意事項是，您需要保持您的寫作完全保密。

No one can read it.

沒有人能讀懂它。

Not your spouse, not your kids, not your best friend.

不是你的配偶，不是你的孩子，也不是你最好的朋友。

It's not being written for someone else to be read.

不是寫給別人看的。

It's being written for the pure act of writing.

這是純粹為了寫作而寫作。

That's it.

就是這樣。

Three pages a day, long handwriting, stream-of-consciousness, totally private just for your eyes.

每天三頁，長篇手寫，意識流，完全私人化，只為你的眼睛。

That's the entirety of the morning pages.

這就是晨報的全部內容。

It's something that literally anyone can pick up and do, as long as you know how to write and hold a pen.

只要你知道如何寫字和握筆，任何人都可以拿起筆來做這件事。

And it can seriously do wonders.

它可以創造奇蹟。

So, here are 15 tips to help you get the most out of your morning pages.

是以，這裡有 15 個小竅門可以幫助你充分利用晨間頁面。

Number one, get up earlier.

第一，早點起床。

This might not be the most fun tip, but I promise you that it is totally worth it.

這可能不是最有趣的提示，但我向你保證，這是完全值得的。

The morning pages can take anywhere from 20 to 40 minutes.

晨讀頁面可能需要 20 到 40 分鐘。

So try to set your alarm about 30 minutes earlier than you typically get up, and try to imprint it as the morning routine.

是以，儘量將鬧鐘設置得比你通常早起 30 分鐘左右，並試著將其作為早晨的例行公事。

Two, don't look at your phone or the internet or the newspaper or anything else before you write.

第二，寫作前不要看手機、網絡、報紙或其他任何東西。

You might be tempted to wake up and check your phone, but I want you to try to check that impulse and write your morning pages first.

你可能很想醒來看看手機，但我希望你能試著剋制這種衝動，先寫下你的晨間書頁。

I always find whenever I do my morning pages before I check in on the rest of the world, I find that I'm a lot clearer, more level-headed, and just, I'm able to really process things a lot easier.

我總是發現，每當我做晨間書頁，然後再看看世界上其他地方的情況時，我就會發現自己清醒了許多，頭腦也更冷靜了，處理事情也更容易了。

When you wake up and immediately bombard yourself with news and text messages and memes and anything else like that, it clogs up your head a little bit.

當你一覺醒來，馬上就被新聞、簡訊、備忘錄和其他類似的東西轟炸時，你的腦袋就會有點堵塞。

It makes it a little bit harder to think straight and focus.

這讓人更難思考和集中注意力。

Three, make a ritual out of your morning pages.

三，把晨讀變成一種儀式。

Make it something enjoyable and comforting so you're excited for it every day.

讓它成為一件令人愉悅和舒心的事情，讓你每天都為它感到興奮。

That can be something like having a cup of coffee or a cup of tea, light a candle, or burn some incense.

這可以是喝杯咖啡或茶，點燃一支蠟燭，或焚燒一些香。

You might want to write your morning pages right after you get out of the shower in the morning when you're very relaxed.

你可能想在早上剛洗完澡、非常放鬆的時候寫晨間書頁。

Whatever you do, just curate your morning pages ritual to be something that is simple and easy to do, but relaxing, calming, something that helps you just ease into it and write.

無論你做什麼，只需將你的晨間書寫儀式設計得簡單易行，但又能讓人放鬆、平靜，幫助你輕鬆地投入其中並進行書寫。

Four, buy nice supplies.

四是購買好的用品。

You don't need to do this. This is definitely not a requirement, but it's something that I found to be immensely helpful when I started writing my morning pages.

你不需要這樣做。這絕對不是必要條件，但我發現這對我開始寫晨間書頁大有幫助。

These materials help me feel good every time that I sat down to write.

每次坐下來寫作時，這些材料都會讓我感覺良好。

The thing that I think is kind of the most important is the pen.

我認為最重要的是筆。

You want it to have smooth ink. You want it to feel good in your hand.

墨水要順滑。手感要好。

Writing three pages longhand, if you're not used to it, can kind of wear on you, especially at first.

如果你不習慣手寫三頁紙，就會覺得很累，尤其是剛開始的時候。

You get used to it after a while, but having a pen that flows really nicely and just writes really easily is incredibly helpful to just getting your thoughts out.

一段時間後，你就會習慣，但擁有一支流暢、易於書寫的鋼筆，對錶達你的想法非常有幫助。

I can link the materials that I personally enjoy in the description down below.

我可以在下面的說明中鏈接我個人喜歡的材料。

Just make sure you're not using materials that you absolutely hate, because if you don't like the pen, if it annoys you, if the paper is crappy, then you're not going to want to write, and you'll avoid it.

只要確保你使用的材料不是你絕對討厭的，因為如果你不喜歡那支筆，如果那支筆讓你討厭，如果那張紙很糟糕，那麼你就不會想寫，你就會迴避它。

So get stuff that you at least are able to tolerate, but preferably get something that you actually enjoy writing with.

所以，至少要買你能忍受的東西，但最好買你真正喜歡用它寫作的東西。

Five, go outside or open a window.

五，到室外或打開窗戶。

It's really nice to just have a breeze, to smell the fresh air, to hear the birds.

吹著微風，聞著清新的空氣，聽著鳥叫，真的很愜意。

There's something about it, at least for me, that just completely takes it to a new level.

至少對我來說，它的某種特性將它提升到了一個新的高度。

I have written while sitting on a loud balcony in Chicago, and I have written while sitting on a rock during a hike.

我曾坐在芝加哥喧鬧的陽臺上寫作，也曾在遠足時坐在岩石上寫作。

Both of them are great. They're different, but they're great, and it's just nice to be able to sit outside and listen to the world around you while you write your morning pages.

它們都很棒。它們各不相同，但都很好，能夠坐在外面，一邊聆聽周圍的世界，一邊寫晨間的書頁，感覺真好。

Tip number six, don't worry about your handwriting.

祕訣六，不要擔心你的筆跡。

Remember what I said that the morning pages are for you, you only, no one else can read them, totally private?

還記得我說過，晨間版面是為你自己準備的，只有你自己，別人無法閱讀，完全是私人的。

Well, part of that means you don't have to make it legible.

這意味著你不必讓它清晰易讀。

No one's going to be reading it, no one's going to be grading it, no one's going to be judging it.

沒有人會讀它，沒有人會給它打分，沒有人會對它進行評判。

So your handwriting can be complete and total chicken scratch, and it does not matter.

是以，你的筆跡可以完全是雞毛蒜皮，也沒有關係。

As long as you know what you're saying whenever you're writing it down, you don't even need to be able to read it.

只要你知道自己在寫什麼，你甚至不需要能夠讀懂它。

It just needs to be on the page.

它只需要出現在頁面上。

Don't write slow because you're trying to make everything all neat and nice and tidy.

不要因為想把所有東西都寫得整整齊齊，就寫得很慢。

Just let it rip, just write as fast as you can.

盡情揮灑，盡情寫作。

And on that same note, don't worry about grammar or spelling or anything like that.

同樣，不用擔心文法或拼寫之類的問題。

Again, no one's going to be reading it, no one's going to be trying to figure out what it is you're saying, so it doesn't matter.

再說一遍，沒人會讀它，沒人會試圖弄明白你在說什麼，所以它並不重要。

If you misspell something, don't go back to fix it, just plow on.

如果寫錯了，不要回頭去改，繼續寫。

If you use the improper type of their or your, just move on.

如果你使用了不恰當的 "他們的 "或 "你的"，請繼續往下看。

You don't need to fix it, you don't need to have everything be nice and perfect.

你不需要修補它，你不需要讓一切都變得美好而完美。

Just keep the pen moving, keep it going, and by the time you are done with your three pages, you're not going to remember those mistakes.

只要不停地動筆，繼續寫下去，當你寫完三頁紙時，你就不會再記得那些錯誤了。

So just don't worry about it.

所以不用擔心。

Tip number eight.

祕訣八

This is kind of on the same thread as the last two tips, but it still is worthy mentioning.

這與前兩條提示有點像，但仍然值得一提。

Don't worry about having nice, rounded, complete thoughts.

不要擔心自己的想法是否漂亮、圓潤、完整。

If you're writing something about subject A and then suddenly subject B pops into your head, start writing about subject B.

如果你正在寫關於主題 A 的文章，然後突然想到了主題 B，那就開始寫主題 B。

You can cut off your first thing mid-sentence and just completely start a new thread.

你可以中途截斷你的第一句話，然後完全另起爐灶。

You can do that and change gears and switch entirely, and it's totally fine.

你可以這樣做，然後換檔，完全切換，這完全沒問題。

It's stream of consciousness.

這是意識流。

Consciousness is not, in fact, in nice, neat little bubbles with nice, neat little conclusions.

事實上，意識並不存在於漂亮、整潔的小氣泡中，也沒有漂亮、整潔的小結論。

So you don't need to worry about doing that on the page.

所以你不必擔心在頁面上做這些。

If something pops into your head, write it down.

如果你突然想到什麼，就寫下來。

Clearly, it's something that's going on in your mind, so you might as well get it down on paper while it's visiting you.

很明顯，這是你心中的想法，所以你不妨趁它來拜訪你的時候，把它寫在紙上。

If it interrupts another thought, then so be it.

如果它打斷了另一個想法，那就這樣吧。

Not a big deal.

沒什麼大不了的。

Nine.

九

Listen to ad-free ambient music.

聆聽無廣告環境音樂

There is nothing more distracting and annoying than being in the middle of a writing session and really being in the flow, and then an ad pops on.

最讓人分心和煩躁的事情莫過於，當你正在寫作，真正進入狀態時，突然彈出一個廣告。

Mm.

嗯 Mm.

It's just really a—it's a frustrating experience.

這真是一次令人沮喪的經歷。

So my suggestion is, if you're listening to music, listen to ad-free music, wherever you can get that.

是以，我的建議是，如果你在聽音樂，就聽無廣告的音樂，無論你在哪裡都能聽到。

If you have CD, go ahead and listen to that.

如果您有 CD，請繼續收聽。

If you want to listen to YouTube videos, as long as they're really long and there's no ads popping in halfway through, that's a fine option.

如果你想聽 YouTube 視頻，只要視頻很長，中途沒有廣告彈出，那也是一個不錯的選擇。

I personally use Amazon Prime Music.

我個人使用亞馬遜 Prime Music。

Prime Music is great because I already had Amazon Prime, and I had no idea that it came with a music subscription, but it did, and when I discovered it, it blew my mind.

Prime Music 非常棒，因為我已經有了亞馬遜 Prime，但我不知道它還附帶了音樂訂閱，但它確實附帶了，當我發現它時，我大吃一驚。

It's totally ad-free.

完全無廣告。

You have access to millions of songs, and it's just—it's great.

你可以訪問數百萬首歌曲，這真是太棒了。

I really love it.

我真的很喜歡。

If you want to try out some ad-free music and see how it fits on you, then I would suggest you give Prime Music a shot because I personally think it's awesome.

如果你想嘗試一些無廣告音樂，看看它對你有什麼幫助，那麼我建議你試試 Prime Music，因為我個人認為它非常棒。

I will put a link in the description below if you want to give that a shot.

如果你想試試，我會在下面的說明中提供一個鏈接。

You can do a 30-day free trial.

您可以進行 30 天的免費試用。

There's over 2 million songs available, and it's completely ad-free.

有 200 多萬首歌曲可用，而且完全無廣告。

Tip number 10, don't let anyone interrupt your writing.

祕訣 10，不要讓任何人打斷你的寫作。

This one is a particularly important one because it's really easy to feel like writing your morning pages is an indulgence and that you are somehow being selfish for taking 30 minutes to write in a journal, and in reality, you're not.

這一條尤為重要，因為寫晨間日記很容易讓人覺得是一種放縱，覺得自己花 30 分鐘寫日記是一種自私的行為，而實際上，你並沒有。

It's a great thing for you.

這對你來說是件大好事。

If you are happy, if you are more focused and less cluttered in your head, then you're going to be a better person to be around.

如果你快樂，如果你更專注，頭腦中的雜念更少，那麼你就會成為一個更好的人。

It's—it's great to do, and you shouldn't feel selfish.

這樣做很好，你不應該感到自私。

You shouldn't feel guilty.

你不應該感到內疚。

This tip is one that is particularly important because I personally struggled with this one, like, a lot for the first year that I wrote my morning pages.

這個小竅門特別重要，因為在我寫晨間書頁的第一年裡，我個人在這個問題上掙扎了很久。

I lived in a small one-bedroom apartment with my husband, John, when I began, and it was really hard to sit at my desk in the living room and write my morning pages without any interruption.

剛開始寫作時，我和丈夫約翰住在一套一房間的小公寓裡，要坐在客廳的書桌前，不受干擾地寫晨間書頁，真的很不容易。

John would regularly ask me questions or want to show me something funny that he saw on Facebook or want to talk to me about something while I was writing, and for the first six months or so, it was just—I didn't feel like I was able to say, like, no, leave me alone, I'm busy.

約翰會經常問我問題，或者給我看他在臉書上看到的有趣的東西，或者在我寫作的時候想和我聊些什麼，在最初的六個月左右，我覺得我無法說 "不，別煩我，我很忙"。

It felt like it was wrong of me to do that, when in reality, I should have been able to say, this is my time, this is my space, I need to just have this 30 minutes, and you can ask me your question when I'm done.

我覺得我這樣做是不對的，實際上，我應該說，這是我的時間，這是我的空間，我只需要這 30 分鐘，等我問完了，你可以問我問題。

And there was a little bit of tension, quite a bit of tension at first, because it was hard to find the right, you know, the right boundaries, because I wanted to be able to have this time for myself, and it was hard to say no, and it was hard for John to learn that I was really serious and that I really wanted this time for myself.

一開始，氣氛有點緊張，相當緊張，因為我很難找到合適的界限，因為我想擁有屬於自己的這段時間，很難說 "不"，也很難讓約翰知道我是認真的，我真的想擁有屬於自己的這段時間。

But over time, we both adapted, and now it's totally fine. If I sit down and write my morning pages, John knows not to interrupt me.

但隨著時間的推移，我們都適應了，現在完全沒問題了。如果我坐下來寫晨間日記，約翰知道不能打斷我。

Like I said with the ads, getting interrupted while you're writing and in the middle of a flow is very frustrating, but it's also not very conducive to proper stream-of-consciousness writing.

就像我說的廣告一樣，在寫作過程中被打斷和在寫作過程中被打斷是非常令人沮喪的，但這也不利於正確的意識流寫作。

If you're getting interrupted with someone else asking you questions or pestering you about something, it's interrupting your stream of thought, it's completely getting in the way of the exercise.

如果有人問你問題或糾纏你，打斷了你的思路，完全妨礙了練習。

So if you have a spouse, if you have a roommate, if you have kids, try to find some time away from them, try to go to a private space, or find a time before they wake up or after they go to bed, just try to find something where you are totally alone and you're able to just really get into the writing.

所以，如果你有配偶，如果你有室友，如果你有孩子，試著找一些時間離開他們，試著去一個私人空間，或者在他們醒來之前或上床睡覺之後找一個時間，試著找一些你完全獨處的地方，讓你能夠真正進入寫作狀態。

And don't be afraid to stand up for yourself and say that, you know, this is my time.

不要害怕為自己辯護，說這是我的時代。

You might be surprised, people might be very receptive and be very willing to give you your space, but it takes communication and you have to be able to say that this is important to you.

你可能會感到驚訝，人們可能會非常樂於接受你，非常願意給你空間，但這需要溝通，你必須能夠說出這對你很重要。

So keep that in mind, take it to the bathroom and write in there if you can't get any proper privacy.

是以，請記住這一點，如果你無法獲得適當的私人空間，就把它帶到衛生間裡寫。

Oh, the same goes for also muting your phone. Put your phone in the other room, put it on silent, whatever you gotta do.

哦，把手機調成靜音也是同樣的道理。把手機放到另一個房間，調成靜音，隨便你怎麼做。

That time is for writing and for nothing else.

這段時間是用來寫作的，沒有其他用途。

One thing that I found to be extremely helpful for getting into the mental state for morning pages is meditation.

我發現有一件事對進入晨間書頁的精神狀態非常有幫助，那就是冥想。

It's part of my morning pages ritual and I just meditate for like five minutes, nothing super long.

這是我晨間書頁儀式的一部分，我只打坐五分鐘，不會打坐太久。

It doesn't have to be a 30-minute meditation session, just five minutes of breathing exercises to center myself and get into the flow of writing, get in touch with my consciousness, as cheesy as that sounds.

不一定要進行 30 分鐘的冥想，只需進行 5 分鐘的呼吸練習，讓自己集中精神，進入寫作狀態，與自己的意識取得聯繫，雖然這聽起來很俗氣。

Tip number 12. If you are not a morning person, if you loathe the idea of getting up early, if you have tried writing your morning pages in the morning and you failed because you just can't get into it, then try writing your morning pages at night, right before bed.

祕訣 12.如果你不喜歡早起，如果你厭惡早起，如果你嘗試過在早上寫晨間書頁，但因為無法進入狀態而失敗了，那就試試在晚上睡覺前寫晨間書頁吧。

Morning pages is just the name of the exercise, but it does not strictly mean that it has to be in the morning.

晨間書頁只是練習的名稱，但並不嚴格意味著必須在早晨進行。

If you're someone who wakes up at 5 a.m. every day, then getting up earlier might not be a great option for you, and I totally understand that.

如果你是一個每天早上 5 點起床的人，那麼早起對你來說可能不是一個好選擇，我完全理解這一點。

So, do it at night instead, or do it at any time during the day. It doesn't have to be in the morning, it doesn't have to be at night.

所以，改在晚上做，或者在白天的任何時候做。不一定非要在早上，也不一定非要在晚上。

Just find some time to do it.

找個時間去做吧。

The reason I suggest nighttime, though, is because I know a lot of people have said that writing their morning pages just before going to sleep helps them get a lot of their worries and anxieties and anything else that's kind of gunking up their brain out of their head so that they can fall asleep faster and feel more relaxed.

不過，我之所以建議在晚上寫，是因為我知道很多人都說過，在睡覺前寫晨間書頁，可以幫助他們把很多煩惱、焦慮和其他讓大腦脹大的東西排出腦外，這樣他們就能更快入睡，感覺更放鬆。

Tip number 13. Don't censor yourself.

祕訣 13.不要自我審查。

This tip takes a little bit of practice to really adopt, but it is totally vital for the morning pages being an effective tool for you.

這個小竅門需要一點點練習才能真正掌握，但它對於讓晨間頁面成為你的有效工具卻至關重要。

It's easy when you're writing a journal to write as if your great-grandchildren are going to read it, or if your spouse is going to read it, but if you have that in your head, if you're thinking that your spouse is going to read it after you die, or that your kids are going to read it after you die, then you're not going to be honest.

當你寫日記時，很容易寫成你的曾孫會讀到，或者你的配偶會讀到，但如果你腦子裡有這種想法，如果你想著你死後你的配偶會讀到，或者你死後你的孩子會讀到，那麼你就不會誠實。

You are going to censor yourself.

你要自我審查。

If you have a terrible thought, a horrible thought that is just dark and twisted and wrong, but you can't write it down, then it's still in your head.

如果你有一個可怕的想法，一個黑暗、扭曲、錯誤的可怕想法，但你無法把它寫下來，那麼它就還在你的腦子裡。

And even if it's a terrible thought that is never going to show up in any other aspect of your life, you still need to address it and be honest with yourself about these thoughts that you're having.

即使這是一個可怕的想法，永遠不會出現在你生活的其他方面，你仍然需要解決它，並對自己的這些想法誠實。

You might be thinking about doing something crazy, like changing your career.

你可能在考慮做一些瘋狂的事情，比如改行。

Or you might be thinking about moving to Peru.

或者，您可能正在考慮移居祕魯。

Or you might be thinking about leaving your spouse.

或者，你可能正在考慮離開你的配偶。

They all are sort of intense thoughts, and you might not necessarily want to give them any credence or give them any airtime, but if you don't have some way to properly vent those feelings, then it's just going to all still remain in your head and fog you up.

這些都是很強烈的想法，你可能不一定要相信它們，也不一定要給它們播放的時間，但如果你沒有辦法適當地發洩這些情緒，那麼它們就會一直留在你的腦海裡，讓你霧裡看花。

You can't address them.

你無法解決它們。

You can't work through them.

你無法通過它們來工作。

You can't tease out any knots.

你無法挑出任何疙瘩。

You just kind of still have them.

你只是還保留著它們。

So you need to remember to not censor yourself, to not stop yourself from writing down anything that is unpleasant or not the nicest thing in the world.

是以，你需要記住不要審查自己，不要阻止自己寫下任何不愉快或不是世界上最美好的事情。

You can have bad thoughts.

你可以有不好的想法。

You are a person who is not perfect, and it's okay.