Name: 晨間書寫 🌞 改變我人生的每日日記習慣！ (MORNING PAGES 🌞 My Life-Changing Daily Journal Habit)
Uploaded: 2026-02-09T12:08:19.000Z
Duration: 7 min 6 s

to 不定詞

Welcome back to Amy tv where we come together to help you go after the life you want.

歡迎回到 Amy tv，在這裡我們一起努力，幫助你追求你想要的生活。

動名詞

I am a huge believer in having a mindfulness practice that helps you on a daily basis to maintain creativity, focus and productivity.

我非常相信擁有一個正念練習，能幫助你在日常生活中維持創造力、專注力和生產力。

Now, it took me a long time to hit my stride with this after trying a lot of different things, but

現在，在我找到節奏之前，我嘗試了很多不同的方法，花了好長一段時間，但是

what I found is that my most productive mindfulness moment is when I sit down on a daily basis to do a writing practice called morning pages.

我發現我最有生產力的正念時刻，就是我每天坐下來進行一個稱為晨間頁的寫作練習時。

The reason why I love morning pages so much is that they are incredibly imperfect.

我之所以這麼喜歡晨間頁，是因為它們非常不完美。

It's not a writing assignment where you sit down and come up with your best ideas ever to put down on paper.

這不是一個寫作作業，讓你坐下來想出你寫過最棒的點子。

You don't think about writing, you write what you're thinking.

你不是在思考寫作，而是寫下你正在想的事情。

I have found in talking to a lot of people about morning pages that there is a bit of a misunderstanding of what the purpose of them is and the perception of what morning pages are.

我發現跟很多人聊到晨間頁時，大家對它的目的和認知有點誤解。

And a lot of people think that they should be just as beautiful as their name would lead you to believe.

很多人以為，晨間頁就應該像它的名字一樣，聽起來就很美好。

But from my experience, I believe that the actual act of morning pages is the ugly part.

但以我的經驗來看，晨間頁真正「醜陋」的部分，其實是實際寫作的過程。

And the result of maintaining the habit of morning pages is where the beauty appears.

而持續寫晨間頁這個習慣所帶來的結果，才是美麗的展現。

所以，我們就來好好拆解一下。

This is a daily writing practice popularized by the author of the artist's website, Way Julia Cameron.

這是由《藝術家 طريقه》的作者 Julia Cameron 所推廣的一種日常寫作練習。

She calls morning pages the bedrock tool of creative recovery.

她稱晨間頁為創意恢復的基石工具。

Put simply, morning pages are three pages of longhand stream of consciousness writing done first thing in the morning.

簡單來說，晨間頁就是在早晨剛開始時，用手寫的方式寫下意識流的三頁內容。

Longhand means that your pages are written in your ordinary handwriting and stream of consciousness is simply your thoughts and reactions in a continuous flow.

手寫的意思是，你的頁面是用你平常的字跡寫成，而意識流就是你連續流動的想法和反應。

Morning pages are not meant to be typed, they're not meant to be strategized, and

晨間頁不是用打字的，也不是用來策略性思考的，而且

they really do serve you the best when they're done as early in the day as possible.

There are no other rules to doing this right.

You're probably thinking, what could be so amazing in my head first thing in the morning that I must get them out and onto paper?

你可能會想，我一早醒來腦袋裡有什麼這麼厲害，非得寫下來不可？

There's probably nothing mind blowingly amazing going on in your mind when you first get up in the morning?

你一早醒來的時候，腦袋裡可能沒有什麼令人驚嘆的事？

Yet you're just reacting to waking up and starting a day.

但你就是對醒來和開始新的一天做出反應。

Maybe you have a little bit of anxiety about problems in your life right now.

也許你對現在生活中的一些問題感到有點焦慮。

Maybe you're just concerned about the unknown.

All of these thoughts being generated by your mind are contributing to a lack of focus and productivity around the things you're passionate about and around the things that you're creatively driven by.

這些由你腦袋產生的想法，都會讓你對你熱愛的事物、對你創意驅動的事物，缺乏專注力和生產力。

So we gotta get that first little bit of stuff out of the way.

所以我們要先把這些零碎的想法處理掉。

After I make my habitual glass of lemon water, I head to the space where I convene my morning routine, my dressing room.

在我習慣性地喝一杯檸檬水後，我就會去我聚集晨間儀式的地方，我的梳妝間。

I keep my morning pages, journal and other daily notebooks at a desk with pens, a salt rock lamp and an oil diffuser.

我把我的晨間頁、日記和其他日常筆記本放在書桌上，旁邊還有筆、鹽燈和擴香機。

I put on soft lyric free music to set the mood.

我會放一些沒有歌詞的輕柔音樂來營造氣氛。

I sit down and open a new page in my journal designated for morning pages and begin a new entry immediately after where I left off the day before.

我會坐下來，在我的晨間頁日記裡翻開新的一頁，然後立刻接續前一天的紀錄。

I start with the date and then the time, and then I write.

我會從日期開始，然後是時間，接著就開始寫。

I write for three pages, sometimes complete sentences, most of the time totally illegibly.

我會寫三頁，有時候是完整的句子，大部分時間是完全看不懂的字跡。

Whatever pops up in my mind, I start to write it.

腦袋裡冒出什麼，我就開始寫什麼。

And as I think it, I continue to put those words down on paper.

然後，當我想到什麼，我就繼續把那些字寫在紙上。

I don't worry about what it's going to look like.

我也不會擔心它會長什麼樣子。

我就是寫下腦袋裡冒出來的任何東西。

My goal is to get those three pages filled up and as soon as possible.

我的目標是盡快把這三頁寫滿。

The more I analyze my words, the longer it's going to take.

我越分析我的文字，就會花越久的時間。

But the sooner I fill those three pages, the sooner that crap is out of my mind and into the real world in a journal that I can close up and put away so that I can move on to the more creative work of my day.

但越快寫完這三頁，腦袋裡的雜念就越快清空，進入真實世界的日誌裡，我可以關上它、收起來，然後繼續我一天更具創造力的工作。

No matter what challenges I might be facing in that moment or anxiety that could be popping up, I always feel 100 times better after doing morning pages.

無論我當下可能面臨什麼挑戰，或冒出什麼焦慮，做完晨間頁後，我總是感覺好上百倍。

It gives me so much more space to think about the next video I want to create, lesson I want to teach, or blog posts I'm going to write.

這讓我有多餘的空間去思考下一個想做的影片、想教的課程，或即將寫的部落格文章。

To put it to you another way I think about morning pages the way Abraham Lincoln thought about his unsent angry letters.

換句話說，我對晨間頁的看法，就像林肯對他那些未寄出的憤怒信件的看法一樣。

Whenever he felt the urge to yell at someone or put out negative energy, Lincoln would write something called a hot letter where he would write all of his anger down as if he were going to deliver it to the person who needed a good talking to.

每當他覺得想對某人咆哮或釋放負面能量時，林肯會寫一種叫做「熱信」的東西，他會把所有的憤怒都寫下來，彷彿要寄給那個需要好好被訓一頓的人。

But once his frustrations were out of his mind and on paper, he was able to walk away from them, let his emotions cool down and move on.

但一旦他的挫折感從腦袋裡寫到紙上，他就能放下它們，讓情緒冷靜下來，然後繼續前進。

And those hot letters were never sent and never signed.

而這些熱信從未被寄出，也從未署名。

Have you ever sent a fiery text or tweet because somebody needed a little talking to?

你曾經因為有人需要被好好教訓一頓，而傳送了火爆的簡訊或推文嗎？

Or have you ever told someone off before?

或者你曾經對某人說過重話嗎？

How many times have you been so frustrated with your mindset, your own mind, that you wish you could tell it off and tell it to stop doing the things that are driving you crazy?

你曾經多少次對自己的想法、自己的腦袋感到非常沮喪，讓你很想叫它住手，叫它停止做那些讓你抓狂的事？

What if you could write it a hot letter and ask for some of that space and clarity back?

如果你能寫一封「熱信」給它，並要回一些空間和清晰度呢？

That's the opportunity that I see with morning pages.

Your concerns and frustrations deserve the acknowledgement that they need, but

但它們也需要一個空間來存在。

And that space in your mind is busy doing better things.

而你腦袋裡的那個空間正忙著做更有意義的事。

So we simply need to evict it from our brain on a regular basis and give it somewhere else to live.

所以我們只需要定期把它從腦袋裡請出來，讓它有別的地方可以去。

By having this practice every day and maintaining this mindfulness habit, you're acknowledging those feelings, but

透過每天練習並維持這個正念練習的習慣，你承認了那些感受，但

you're also moving on from them and using the positive energy that you have found beyond it so that you can do your more creative and productive and focused work.

你也從中走了出來，運用你找到的正面能量，讓你能夠從事更有創造力、生產力、更專注的工作。

So try picking a space and a journal and a moment in your morning when you can sit down and let her rip so that you can move on and do the more beautiful things that you want to do in this life.

所以試著挑選一個空間、一本筆記本，以及早晨的一個時刻，讓你能夠坐下來盡情揮灑，這樣你就能繼續前進，去做你這輩子想做的更美好的事情。

Question of the Day what mindset challenges have you been experiencing lately that have been keeping you from doing your best creative work?

今天的問題是，你最近遇到了哪些心態上的挑戰，阻礙了你發揮最佳的創意工作？

As always, make sure you subscribe for good vibes, kiss the ones you love, and

一如往常，請務必訂閱以獲得好心情，親吻你愛的人，然後

Focus, Creativity and Productivity I'm getting a phone call.

專注力、創造力與生產力，我接到電話了。