Name: 早上七點起床，效率直接拉滿！亞瑟・布魯克斯的超強晨間習慣大公開！ (The Morning Routine for Peak Performance - Arthur Brooks)
Uploaded: 2026-02-06T10:31:00.000Z
Duration: 9 min 48 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

第二類條件句型

If you were to create an evidence based morning routine maximizing wellbeing, what would it look like?

如果要你設計一套有科學實證、能最大化身心健康的晨間習慣，會是什麼樣子呢？

So I maximize both wellbeing and productivity.

這樣我就可以同時兼顧身心健康和生產力。

So this is really, really important because I have, I'm in a creative profession.

這點真的非常非常重要，因為我從事的，是個需要創意的職業。

我需要寫作、思考、演講、教學。

I gotta work every day on having creative output because I have a weekly column and I write books and I have to give talks, et cetera, et cetera.

我每天都得產出創意內容，因為我有週刊專欄、寫書，還得發表演講等等。

And it takes a lot of work in this whole thing.

而這整個過程需要投入很多心力。

And that means my brain has to be optimized for that.

這意味著我的大腦必須為此進行優化。

And I want to alleviate high levels of negative effect.

而且我想要減輕高度的負面情緒。

So number one is the brahma muhurta, which is in Sanskrit means the creator's time that has been around for 6,000 years.

所以第一點是梵天時刻，梵文的意思是造物主的時間，這個概念已經存在六千年了。

And the whole idea is if you get up before dawn, you've already won the day because that actually gives you better concentration, better focus and better creativity.

整個想法是，如果你在日出前起床，你就已經贏得了這一天，因為這實際上能讓你擁有更好的專注力、更集中的精神以及更棒的創意。

If you get up when the sun is warm, you've already lost the first battle.

如果你在太陽溫暖時才起床，你就已經輸掉了第一場戰役。

And now a lot of people are like, yeah, my chronotype, I'm a night owl.

現在很多人都說，對啊，我的生理時鐘，我是夜貓子。

No, I used to think I was a night owl tool too.

不，我以前也以為我是夜貓子。

I was actually just a musician who drank too much.

我其實只是個喝太多酒的音樂家。

The chronotype is probably 60% environmental and only about 40% genetic.

生理時鐘大概有 60% 是環境因素，只有 40% 是基因決定的。

所以每個人都可以變成早鳥型。

我沒有一次不用鬧鐘就起床的。

And year after year after year I still have to.

而且年復一年，我還是得這麼做。

如果可以的話，我真想睡到自然醒。

But that's the first battle and that's really a big swinger in, in improving your neck.

但那場戰役，真的會大大影響你脖子的進步。

Yeah, you've really started off with a difficult one that.

沒錯，你真的從一個很難的開始。

Especially if you're in summer somewhere and you think, oh, that's 4:30.

尤其如果你夏天在某個地方，然後想說，喔，現在才 4 點半。

Of course if you're in Helsinki in July, you're not going to be able to do it because it's no sleep.

當然，如果你七月在赫爾辛基，你根本睡不著，因為根本沒有黑夜。

You got to get up before you went to bed.

You got to, you got to figure out how to.

我意思是，你永遠無法做到完美。

The second part of that is what you do first thing and that's substantial physical activity.

再來第二個部分，就是你一早起來做什麼，那就是大量的體能活動。

So a lot of guys will write to me, 22 year old guys, graduated from college, feel aimless, don't know what to do, feel really depressed, living with mom, whatever.

所以很多人會寫信給我，像是22歲剛畢業的大學生，覺得很迷惘，不知道要做什麼，覺得很沮喪，跟媽媽住在一起等等。

I Say okay, you don't have to go to the gym and pick up heavy things and do something insane like your routine.

我會說，你不用去健身房搬重物，做一些像你平常一樣瘋狂的事情。

I recommend getting up a half hour before dawn and walking for an hour without devices outside.

我建議你可以在天亮前一個小時起床，然後在外面散步一個小時，不要用任何電子產品。

在外面散步，不是在跑步機上。

Hear the crunch of the gravel under your feet.

This will give you a sense of transcendence.

這會讓你產生一種超脫的感覺。

It will wake up the right hemisphere of your brain, which is what you need for a sense of meaning and mysticism.

這會喚醒你大腦的右半球，這對你來說是意義感和神祕感的關鍵。

I mean it's great to listen to modern wisdom, but not during the walk.

我的意思是，聽取現代智慧很棒，但不是在散步的時候。

And doing that while the sun comes up has special benefits.

而且在日出時做這件事有特別的好處。

Huberman talks about that an awful lot, but it's very well studied that this is really important.

Huberman 經常談論這件事，而且這已經被充分研究證實非常重要。

好的，所以幫我把這兩件事結合起來。

If you're saying that it's great to pick up heavy things and some people like to pick up heavy things, but

如果你說撿起重物很棒，而且有些人喜歡撿起重物，但是

you're also saying it's great to be out on a walk outside.

Like those are incompatible unless you're working out outside.

就像這兩件事不相容，除非你在外面運動。

that's great if you can actually do that if you've got an outdoor gym because you know you're lift atx, shout out lift ATX in Austin, Texas, Venice beach, whatever.

如果你能在戶外健身房做到這點，那真的很棒，因為你知道，你在舉重，向 Lift ATX 致敬，在德州奧斯汀、威尼斯海灘，隨便哪裡都行。

Yeah, yeah, so, so, but, and so you got to make choices along those lines.

對，對，所以，所以，但是，所以你必須在這方面做出選擇。

I have a gym in my house, so I go downstairs to the basement from 4:45 to 5:45 every day.

我家裡有健身房，所以我每天早上 4:45 到 5:45 會下樓到地下室運動。

I get about, I take about one one day off per month because of travel.

因為出差，我每個月大概只休息一天。

Then I clean up and I go to mass every day.

然後我會梳洗一下，然後每天去參加彌撒。

順帶一提，我會和我太太一起去。

We go to 6:30 mass every day when I'm home, and I'm home about half the time.

我在家的時候，每天早上 6:30 參加彌撒，而我大約一半的時間在家。

I'll go to mass tomorrow morning at 6:30.

我明天早上 6:30 會去參加彌撒。

The same every place, there's one in every corner.

到處都一樣，每個角落都有一間。

And transcendence by getting smaller and making the universe larger.

透過讓自己渺小、讓宇宙更宏大來達到超越。

For some people, vipassana meditation works really, really well.

對某些人來說，內觀禪修真的非常、非常有效。

But that's getting soul in line with body first thing in the morning.

但這是在一早讓心靈與身體同步。

And there's a lot of neuroscience research that talks about why that's so important because I'm driving toward high well being and, and

有很多神經科學研究都在談論為什麼這這麼重要，因為我追求的是高度的幸福感，以及

And doing this alignment really works, really helps a lot because by seven then you're ready to.

而這個同步真的很有用，非常有幫助，因為到了七點，你就可以準備好了。

And I haven't taken any nutrition yet except for 15 grams of creatine, monohydrate and electrolyte, something salty.

我還沒攝取任何營養，除了 15 克肌酸一水合物和電解質，還有一些鹹的。

這時候我才會使用精神興奮劑。

Because you don't want to use caffeine to wake up, you want to use caffeine to focus.

因為你不想用咖啡因來提神，你想用咖啡因來專注。

We all know about how the A2A adenosine cycle works in the brain.

我們都知道大腦裡的 A2A 腺苷循環是怎麼運作的。

No doubt everybody in your show knows about this.

毫無疑問，你節目裡的每個人都知道這件事。