Before that, all my attempts to be a morning person had failed, but this time it worked.

在此之前，我所有的早起嘗試都失敗了，但這次成功了。

It really felt like finding hidden treasures while the rest of the world was still sleeping.

當全世界都還在沉睡的時候，我真有一種找到了隱藏寶藏的感覺。

It's so soothing and peaceful.

它是如此舒緩、寧靜。

If you keep pressing the snooze button and falling back into your cozy bed, it's not because you're lazy.

如果你總是按下貪睡鍵，然後又躺回舒適的床上，那並不是因為你懶惰。

The real reason it's so a clear compelling reason to do so.

真正的原因是，這樣做有明確的令人信服的理由。

Without this clear reason to wake up early, your mind will try to trick you into thinking upon waking up, why do I have to go through this?

如果沒有這個明確的早起理由，你的大腦就會試圖欺騙你，讓你一醒來就想：我為什麼要經歷這些？

Is it really worth it?

這真的值得嗎？

Let's go back to sleep.

我們繼續睡吧

Hi, my name is Liz.

你好，我叫莉茲。

Today, I want to share how and why I started waking up at 4.30 a.m. and why all my previous attempts had failed, yet in 2020, it was somehow different.

今天，我想與大家分享我是如何以及為什麼開始在凌晨 4 點 30 分起床的，以及為什麼我之前所有的嘗試都失敗了，但在 2020 年，卻有了一些不同。

Throughout this video, I'll provide four of the most effective tips to help you consistently wake up early in the morning over the long term.

在整個視頻中，我將提供四個最有效的技巧，幫助你長期堅持早起。

The first tip, have a clear and specific reason to wake up.

第一個建議是，要有一個明確而具體的起床理由。

The most effective way to get out of bed early is to have a clear and compelling reason why you have to wake up early.

早起最有效的方法是有一個明確而令人信服的理由，告訴自己為什麼必須早起。

To be honest, I had tried waking up early a few times before this, but I failed repeatedly.

老實說，在此之前我也試過幾次早起，但都屢屢失敗。

I told myself in disappointment that I could never be a morning person.

我失望地告訴自己，我永遠不可能成為一個早起的人。

But this time, in the spring of 2020, it finally worked.

但這一次，在 2020 年春天，它終於成功了。

Why?

為什麼？

Because I had a convincing reason to do so.

因為我有令人信服的理由這麼做。

I needed this undistracted morning time to learn and practice something I wanted to learn so badly.

我需要清晨這段心無旁騖的時間來學習和實踐我非常想學的東西。

If you can answer yourself why you need to wake up in the morning and why you need this time so desperately, it will immensely help you to resist the urge to go back to sleep and make you even feel excited to get up and start the day.

如果你能回答自己為什麼需要早上起床，為什麼如此迫切地需要這段時間，這將極大地幫助你抵制再次入睡的衝動，甚至讓你對起床開始新的一天感到興奮。

Without this reason, even if you force yourself out of bed for a day or two, you will soon feel bored and extra tired, likely returning to your default way of living.

如果沒有這個原因，即使你強迫自己離開床一兩天，你很快就會感到無聊和格外疲憊，很可能回到你默認的生活方式。

When I began my early morning journey four years ago, I wasn't in a good place.

四年前，當我開始清晨之旅的時候，我的狀態並不好。

Working full-time with two young boys, I struggled with mild depression, uncertainty about the future, doubts about whether I was doing a good job as a mom, and constant worry and fear.

帶著兩個年幼的兒子全職工作，我與輕度抑鬱、對未來的不確定性、對自己是否做好母親的懷疑以及持續的擔憂和恐懼作鬥爭。

Repeating those same days felt especially painful, leaving me overwhelmed and tired with a sense of directionlessness in my life.

重複同樣的日子讓我感到特別痛苦，讓我不知所措，疲憊不堪，感覺生活沒有方向。

At the time, I often ended up on a couch holding my favorite Haagen-Dazs ice cream and watching Netflix after a long day.

那時，我經常在忙碌了一天之後，抱著我最愛的哈根達斯冰淇淋，躺在沙發上看 Netflix。

During that time, I always wanted to learn calligraphy but I kept telling myself that there was no time for it.

在那段時間裡，我一直想學習書法，但我一直告訴自己沒有時間。

So I decided to wake up early and use that quiet morning time to learn and practice calligraphy where I could focus without any distractions.

於是，我決定早早起床，利用清晨安靜的時間學習和練習書法，在那裡我可以心無旁騖地集中精力。

I remember going to bed with genuine excitement the night before, thinking about the calligraphy practice I was going to do, which pen to use, and what strokes to focus on.

記得前一天晚上，我懷著由衷的興奮上床睡覺，想著要練習書法，用哪支筆，重點練習哪些筆畫。

Having my own time without any distractions gave me the space to look inward, slow down, and focus on the present rather than being dragged by the rush of daytime responsibilities.

擁有自己的時間，沒有任何干擾，讓我有空間向內看、放慢腳步、專注於當下，而不是被匆忙的白天責任所拖累。

This is how I spent my precious morning time after waking up.

這就是我起床後寶貴的早晨時光。

About 10 minutes, waking up routine such as drinking water and stretching.

約 10 分鐘，起床後的例行活動，如喝水和伸展運動。

For about 30 minutes, I spent quiet time for bible scripture reading and prayer.

在大約 30 分鐘的時間裡，我安靜地讀經和禱告。

In about 20 minutes, I handled my social media uploads and quick admin tasks like checking comments and emails.

在大約 20 分鐘內，我就完成了社交媒體上傳以及檢查評論和電子郵件等快速管理工作。

So usually between 5 30 to 7 a.m, I have calligraphy practice time which has also become my content creation time as the process of practice itself becomes the content.

是以，通常早上 5 點半到 7 點是我練習書法的時間，這也成了我創作內容的時間，因為練習的過程本身就是內容。

And I try to wrap things up by 7 a.m.

我儘量在早上 7 點前結束工作。

I wake up the kids and help them get ready for they be.

我叫醒孩子們，幫他們做好準備。

It could be something you've always wanted to learn like my passion for calligraphy, or it could be a business goal that you've always wanted to achieve, or improving yourself to become the best version of yourself through exercise, journaling, or reading your favorite books.

這可能是你一直想學的東西，比如我對書法的熱情，也可能是你一直想實現的商業目標，還可能是通過鍛鍊、寫日記或閱讀自己喜歡的書籍來提升自己，成為最好的自己。

Whatever the reason for getting up early or the goals you want to achieve, there are two crucial aspects that you need to ensure.

無論早起的原因是什麼，也無論您想實現什麼目標，您都需要確保兩個至關重要的方面。

Number one, your reason must be broken down into specific tasks that you will be doing the next morning and it must be prepared the night before.

第一，你的理由必須分解成第二天早上要做的具體任務，而且必須在前一天晚上準備好。

For example, if your goal is to lose weight, it's more effective to write down the specific exercises and how long you'll be doing each exercise the night before, not in the morning.

例如，如果你的目標是減肥，那麼在前一天晚上而不是早上寫下具體的運動項目和每次運動的時間會更有效。

If this process of setting up specific tasks is not prepared the night before, you will most likely convince yourself to go back while trying to figure out what to do in the morning upon waking up.

如果沒有在前一天晚上準備好這個設置具體任務的過程，你很有可能會在早上醒來後想辦法的時候說服自己回去。

I usually write in my journal every evening before getting into bed.

我通常每天晚上睡覺前都會寫日記。

While doing so, I visualize every step of the task I want to complete the next morning like a rehearsal.

在這樣做的時候，我會把第二天早上要完成的任務的每一步都想象成彩排。

Number two, your reason for waking up must be compelling enough to excite and motivate you for the next morning.

第二，你起床的理由必須足夠令人信服，能夠激發你第二天早上的熱情和動力。

Let's say you're going on a family trip tomorrow.

比方說，您明天要全家出遊。

No matter how early the flight is, in most cases, you won't have a problem waking up.

無論班機時間多早，在大多數情況下，您都不會有起床困難。

The last thought you have before going to bed often plays a significant role in your ability to wake up the next morning.

臨睡前的最後一個念頭往往對你第二天早上能否醒來起著重要作用。

Another example is this.

另一個例子是這樣的。

If you plan to run every morning, it's more effective to visualize the positive benefits of running rather than focusing on the activity itself.

如果你計劃每天早上跑步，那麼更有效的方法是想象跑步的積極好處，而不是專注於活動本身。

This is because when you wake up and realize it's still a bit dark outside, chilly, and uncomfortable, it's difficult to force yourself to take on another obligation in that condition.

這是因為，當你一覺醒來，發現外面還有點黑、有點冷，而且很不舒服時，你很難強迫自己在這種情況下承擔另一項義務。

To make running in the morning something you desire to do rather than something you're obligated to do, it's better to focus on its benefits rather than seeing it as a responsibility.

要想讓晨跑成為你渴望做的事情，而不是你必須做的事情，最好把注意力放在它的好處上，而不是把它視為一種責任。

Visualize the version of yourself who has already lost some weight or become healthier and imagine how you will feel when you successfully run every morning.

想象一下已經減肥或變得更健康的自己，想象一下每天早上成功跑步後的感覺。

To make this process most effective, you must have a clear answer to why you want to do this.

為了使這一過程最有效，您必須明確回答為什麼要這樣做。

In other words, you have to enjoy the benefits of the result by manifesting it as much detail as you have already achieved it.

換句話說，你必須通過儘可能多的細節來體現成果，享受成果帶來的好處，就像你已經取得了成果一樣。

Second tip, go to bed early.

第二個建議，早睡早起。

One of the concerns most people have is that waking up early will make them tired throughout the day and they worry that they won't have enough energy to do the things they need to do effectively.

大多數人的顧慮之一是，早起會讓他們一整天都很疲憊，擔心自己沒有足夠的精力去有效地做需要做的事情。

This is true if you continue waking up early but still keep the habit of going to bed late at night.

如果你繼續早起，但仍然保持晚上晚睡的習慣，情況就會如此。

Waking up early in the morning should not mean cutting down your sleep hours.

早起並不意味著減少睡眠時間。

This is so important that I can't stress enough, having less sleep to wake up early is like not eating to lose weight.

這一點非常重要，我怎麼強調都不過分，為了早起而減少睡眠，就像為了減肥而不吃東西一樣。

It's crucial to get enough sleep daily to replenish your body and soul.

每天保證充足的睡眠對補充身體和靈魂的營養至關重要。

This means if you want to utilize morning time for your future and benefits, make sure to go to bed early the night before.

這意味著，如果你想利用早晨的時間為自己的未來和利益服務，前一天晚上一定要早睡。

In essence, waking up early is not about decreasing your sleep hours.

從本質上講，早起並不是要減少睡眠時間。

It's actually about shifting your daily schedule to be more effective and productive by cutting down what you do at night and adding something in the morning.

這實際上是通過減少晚上做的事情，增加早上做的事情，來改變你的日常日程安排，從而提高效率和生產力。

For example, I wake up at 4 30 in the morning so I try to sleep at least by 10 p.m.

例如，我早上 4 時 30 分起床，所以我儘量至少在晚上 10 時之前入睡。

I also usually take a nap for about half an hour during the day since I full time.

因為我是全職工作，所以白天通常也會小睡半小時左右。

Even now, it's still challenging for me to stick to my bedtime.

即使是現在，我堅持自己的就寢時間仍然是個挑戰。

We try to put the kids to bed no later than 9 30 but I'm always tempted to talk more with my husband since we only have 30 minutes to talk about our day.

我們儘量讓孩子們不晚於 9 點半上床睡覺，但我總是很想和丈夫多說說話，因為我們只有 30 分鐘的時間來談論我們的一天。

I used to watch Netflix with my husband before going to bed but I had to give that up to follow an early morning lifestyle.

我曾在睡前和丈夫一起看 Netflix，但為了遵循早起的生活方式，我不得不放棄了這一習慣。

With that being said, some I think for many people, it takes more willpower to say no to the things that they do at night than to wake up early in the morning.

話雖如此，但我認為對很多人來說，拒絕晚上做的事情比清晨起床更需要意志力。

Then you might be asking, why can't I do those tasks to achieve my goals at night instead of in the morning without going through all the pain and struggle of waking up early?

那麼你可能會問，為什麼我不能在晚上而不是早上完成這些任務來實現我的目標，而不用經歷早起的痛苦和掙扎呢？

If you're more productive at night and don't feel the need to change your current schedule, then I don't think utilizing the morning time is the only way.

如果你晚上的工作效率更高，而且不覺得有必要改變現有的日程安排，那麼我認為利用早上的時間並不是唯一的辦法。

However, for most people, morning time usually offers higher energy levels and better focus to improve yourself.

不過，對大多數人來說，早晨通常能提供更高的能量水準和更好的專注力，從而提高自己。

Furthermore, I find that at night it's more likely to get distracted by many temptations than in the morning.

此外，我發現晚上比早上更容易被許多誘惑分心。

The third tip, have a helpful morning routine.

第三點建議，要有一個有益的晨間作息習慣。

What do you think is the best way to form a habit such as waking up early?

您認為養成早起等習慣的最佳方式是什麼？

Having strong willpower helps but it's much more effective when you have a system that works for you.

擁有強大的意志力會有所幫助，但如果有一套適合自己的系統，效果會更好。

There are many morning routines and strategies that you can use to help you wake up early such as brushing your teeth, doing morning stretches, using wake up mission apps, or setting up an automatic light system.

您可以使用許多晨練方法和策略來幫助自己早起，比如刷牙、做晨練伸展運動、使用起床任務應用程序或設置自動照明系統。

This is what I do when I wake up.

這就是我起床後要做的事情。

As soon as I get out of bed, I drink a cup of water and take a probiotic pill.

我一起床就喝杯水，然後吃一片益生菌藥片。

Then, I head down to my studio room and do some light stretching.

然後，我來到工作室，做一些輕微的伸展運動。

After that, I start doing the things that I wake up early for.

之後，我就開始做早起的事情。

A morning wake up routine doesn't have to be complicated or overwhelming.

早晨起床的程序不必太複雜，也不必讓人難以承受。

I think it should be something simple enough with no friction and something that helps you gradually transition from your comfy bed.

我認為，它應該是一種簡單的、沒有摩擦的、能幫助你從舒適的床上逐漸過渡的東西。

About a year after I began my morning journey, I started using an apple watch for alarm vibration.

在我開始清晨之旅大約一年後，我開始使用蘋果手錶來震動鬧鐘。

It has been incredibly helpful because I wanted an alarm that wouldn't disrupt my husband's sleep.

它幫了我大忙，因為我想要一個不會影響我丈夫睡眠的鬧鐘。

This gentle vibration is enough to wake me up.

這種輕柔的振動足以喚醒我。

If you sleep alone, I recommend putting your phone across the room so that you have to get up to turn it off or you could use a morning mission alarm app that can help you fully wake up.

如果你一個人睡，我建議你把手機放在房間對面，這樣你就必須起來關掉手機，或者你可以使用一個早晨任務鬧鐘應用程序，它可以幫助你完全清醒過來。

Sometimes when it was challenging for me to wake up, I would intentionally pick up my phone and go on Instagram.

有時，當我覺得起床很困難時，我會故意拿起手機上 Instagram。

Almost instantly and every time helped my brain to shift into a wake-up mode.

幾乎每次都能立即幫助我的大腦進入喚醒模式。

This is exactly why it's not recommended to look at your phone when you go to bed as it wakes your brain up instead of helping you fall asleep.

這正是為什麼不建議在睡覺時看手機的原因，因為它會喚醒你的大腦，而不是幫助你入睡。

I use this tactic of looking at the phone intentionally when I need an extra push to wake up.

當我需要額外的推力來喚醒自己時，我就會故意看手機。

Among my morning routines, one of the most helpful ways that I recommend to any other space.

在我的晨間例行活動中，最有用的方法之一就是向其他空間推薦。

This is why having your own designated space to do what you plan to do in the morning can be incredibly helpful.

這就是為什麼擁有自己的指定空間來做自己早上計劃要做的事情會非常有幫助。

As you move to that space, your body and mind become ready to do the things you set out to do.

當你進入這個空間時，你的身體和心靈就會準備好去做你要做的事情。

This is my haven.

這裡是我的天堂

I practice calligraphy, make YouTube videos, create social media content, and do all the things I love to do here.

我在這裡練習書法、製作 YouTube 視頻、創建社交媒體內容，做我喜歡做的所有事情。

Before we moved to our current house, there was no extra room that I could use.

在搬到現在的房子之前，我沒有多餘的房間可以使用。

So I organized our old storage den and made a little space to put my small desk where I could practice calligraphy.

於是，我整理了我們的舊儲藏室，騰出一小塊地方放上我的小書桌，供我練習書法。

It doesn't have to be a separate room.

它不一定是一個單獨的房間。

You can even set up your desk in the corner of the living room.

您甚至可以在客廳的一角擺放辦公桌。

Any designated space you could focus will do.

任何你可以集中的指定空間都可以。

The last tip, harness your desperation.

最後一個建議，利用你的絕望。

When I ask my students or aspiring calligraphers about the biggest reason they skip practice, the number one answer is that they don't have time to do it.

當我問我的學生或有抱負的書法家，他們不練習的最大原因是什麼時，他們的首要回答是沒有時間練習。

For most of us, life is already full and adding something more can seem impossible.

對我們大多數人來說，生活已經很充實了，再增加一些東西似乎是不可能的。

I felt the same way.

我也有同感。

In year 2020, it seems that the only possible way for me to practice calligraphy and initiate change in my life was to wake up early.

2020 年，似乎只有早起才是我練習書法、改變生活的唯一可能。

Sometimes, it's easier to make the hard decision when there's no other choices.

有時，在別無選擇的情況下，做出艱難的決定會更容易一些。

When I started waking up early at the time, it was because the pain of not making significant change became greater than the pain of waking up early.

當時我開始早起，是因為不做重大改變的痛苦大於早起的痛苦。

Yes, waking up early is hard.

是的，早起很辛苦。

But if it's the only way to initiate much-needed change in your life, it becomes bearable.

但如果只有這樣才能讓你的生活發生急需的變化，那就變得可以忍受了。

But after starting to utilize my morning time, many things have changed.

但自從我開始利用早晨的時間後，很多事情都發生了變化。

I improved my calligraphy skills and built a small business around them.

我提高了書法技巧，並以此為基礎做起了小生意。

I became more confident, realizing I was more capable than I had thought.

我變得更加自信，意識到自己比想象中更有能力。

This boost in self-esteem empowered me to tackle new challenges and adventures.

自尊心的增強使我有能力應對新的挑戰和冒險。

I grew spiritually through consistent quiet time and reading scripture.

我通過持續的安靜時間和閱讀經文，在精神上得到了成長。

I became a happier mom and wife by giving myself me time for self-care.

通過給自己留出自我保健的時間，我成為了一個更快樂的母親和妻子。

I believe that waking up early itself is not a goal but rather an incredibly effective and proven method that can help you grow and mature as a person.

我認為，早起本身並不是一個目標，而是一種非常有效且行之有效的方法，可以幫助你成長，讓你變得更加成熟。

Lastly, let me explain why 4.30.

最後，讓我解釋一下為什麼是 4.30。

Does it have to be 4.30?

必須是 4.30 嗎？

I tried 4.30, 5, 5.30.

我試過 4.30、5、5.30。

But strangely, when I wake up at 4.30, I feel most energetic.

但奇怪的是，當我在 4 點 30 分醒來時，我感覺精力最充沛。

I did some research and the reason why waking up at 4.30 a.m. worked best for me had to do with what's called my body's circadian rhythms, also known as my internal body clock.

我做了一些研究，發現早上 4:30 起床對我最有效的原因與我身體的晝夜節律有關，晝夜節律也被稱為體內時鐘。

Circadian rhythms are natural internal processes that regulate the sleep-wake cycle and repeat roughly every 24 hours.

晝夜節律是調節睡眠-覺醒週期的自然內部過程，大約每 24 小時重複一次。

As it turns out, 4.30 a.m. is when I am in my light sleep phase, which means that I for me to get up than during deep sleep.

事實證明，凌晨 4 時 30 分是我的淺睡期，這意味著我比深睡期更容易起床。

By understanding and leveraging these aspects of your internal body clock, you can optimize your wake-up time for better energy levels and productivities.

通過了解和利用身體內部時鐘的這些方面，你可以優化起床時間，從而提高精力水準和工作效率。

Try a couple of options and when you find the time that works best for you, stick to it consistently so that your body can adjust to the new schedule.

嘗試幾種方案，當你找到最適合自己的時間後，堅持下去，這樣你的身體就能適應新的時間表。

If you watched the video this far, you most likely have a desire to wake up early in the morning.

如果你把視頻看完了，那麼你很可能有一種想在清晨早起的願望。

Willpower is needed but the right routine and system are more important.

意志力是需要的，但正確的常規和系統更為重要。

The most crucial aspect is to have a clear and compelling reason to do so.

最關鍵的是要有一個明確而令人信服的理由。

If you're desperate enough to seek change in your life and believe that you can utilize your morning time effectively, I'm sure you will succeed in becoming a morning person just as I have.

如果你迫切希望改變自己的生活，並相信自己能夠有效利用早晨的時間，我相信你一定會像我一樣，成功地成為一個早起的人。

Thank you for watching.

感謝您的收看。

I'll see you in the next one.

我們下一屆再見。

Bye!

再見！