Name: 晨間書頁 | 從這項練習中獲得最大收益的 15 個技巧（今天） (Morning Pages | 15 Tips to Get the MOST Out of this Exercise (TODAY))
Uploaded: 2024-08-21T12:33:24.000Z
Duration: 17 min 42 s

動名詞

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。

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。

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。

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.

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

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.

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。

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。

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.

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。

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.

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

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。

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.

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。

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.

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。

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。

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。

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。

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

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.

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。

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。

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。

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。

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。

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晨間書頁 | 從這項練習中獲得最大收益的 15 個技巧（今天） (Morning Pages | 15 Tips to Get the MOST Out of this Exercise (TODAY))

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