Name: 早上8點前做這件事，徹底改變你的一天！(快存下這個晨間習慣！) (Do This Before 8 AM to Transform Your Day (Save This Morning Routine!))
Uploaded: 2026-03-08T02:36:23.000Z
Duration: 24 min 6 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。

Hey everyone, welcome back to On Purpose.

嗨，各位，歡迎回到 On Purpose。

Today is about how to reprogram your mind before 8am I want to share with you the most practical science backed morning routine that I could find.

今天我們要聊聊如何在早上八點前重塑你的思緒，我想跟你分享我找到最實用、有科學實證的晨間習慣。

反身代名詞

Here's something nobody tells you about your morning.

有件事是關於你的早晨，大家都不會告訴你。

The first 60 to 90 minutes after you open your eyes is, neurologically speaking, the most programmable window of your entire day.

睜開眼睛後的最初 60 到 90 分鐘，從神經學的角度來看，是你一天中最容易被程式化的時段。

Your brain is literally in a different state.

你的大腦真的處在一個不同的狀態。

It's transitioning out of theta and alpha brainwave patterns, the same frequencies used in hypnotherapy, into the waking beta state you'll spend the rest of your day in.

它正從 theta 和 alpha 腦波模式過渡，這跟催眠治療使用的頻率一樣，進入你一天接下來都會處在清醒的 beta 狀態。

And what do most of us do with that window?

那我們大部分人會怎麼利用這段時間呢？

We hand it over, we pick up our phone, we scroll through someone else's priorities, someone else's outrage, someone else's curated highlight reel, and

我們就把它交出去，拿起手機，滑著別人的優先事項、別人的憤怒、別人精心策劃的精彩片段，然後

we wonder why we feel behind before the day has even started.

我們就納悶為什麼一天還沒開始就覺得落後了。

Today, I want to share the most practical, simple, genuinely achievable morning routine.

今天，我想分享一個最實用、最簡單、真正做得到的晨間習慣。

I found one that I tried myself, one built entirely on neuroscience and peer reviewed research.

我找到了一個我自己試過，完全基於神經科學和同行評審研究建立的習慣。

And I promise you there's no ice baths at 4am, no two hour rituals that require monastic training, just six small surprising science back steps that that take about 45 minutes total and that anyone, night owls included, can start tomorrow.

我保證裡面沒有凌晨四點的冰水浴，也沒有需要僧侶訓練的兩小時儀式，只有六個令人驚訝、有科學根據的小步驟，總共大約 45 分鐘，而且任何人，包括夜貓子，明天都可以開始。

而我喜歡這些步驟的每個地方。

There's a clear reason why it works at a biological level.

它們都有一個清楚的生物層面運作原因。

When you understand the mechanism, you're not relying on motivation.

當你瞭解了機制，你就不用依賴動力。

You're working with your brain, not against it.

你是和你的大腦合作，而不是對抗它。

I know mornings are something we all struggle with and I want to be honest, I've struggled with them as well.

我知道早晨是我們大家都會掙扎的事情，而且我想誠實地說，我自己也掙扎過。

It's not easy for me to wake up energized and early.

對我來說，要精力充沛地早起並不容易。

Sometimes I want to stay in bed, sometimes I want to scroll too and end up doing that as well.

有時候我會想賴床，有時候也想滑手機，結果就真的去滑了。

And so I've worked really hard on developing some of these habits that have changed the way I feel.

所以我非常努力地培養了一些習慣，這些習慣改變了我對自己的感覺。

I want you to go through your day feeling ready, energized and prepared.

我希望你們一天都能感覺準備好了、充滿活力、並且有所準備。

And I found that when we do certain things, we actually end up doing the opposite.

我發現當我們做某些事情時，實際上會產生相反的效果。

So let's start with the most controversial thing I'm going to say today.

所以，我們就從今天我要說的最有爭議的一點開始。

Hitting the snooze button is one of the worst things you can do for your brain in in the morning.

按貪睡鈕（snooze button）是你早上對大腦最糟糕的一件事。

When your alarm goes off, your brain is finishing its final sleep cycle, usually REM sleep, the phase critical for memory consolidation and emotional processing.

當你的鬧鐘響起時，你的大腦正處於最後一個睡眠週期，通常是 REM 睡眠，這是對記憶鞏固和情緒處理至關重要的階段。

When you hit snooze and drift off for another nine minutes or nine times, your brain starts a brand new sleep cycle.

當你按下貪睡鈕，再睡個九分鐘或九次，你的大腦就會開始一個全新的睡眠週期。

而這個週期它根本不可能完成。

You're essentially fragmenting your sleep into useless chunks.

你其實是把睡眠切成無用的零碎片段。

Research on sleep inertia, that's the scientific term for that groggy, disoriented fog you feel after waking, shows that fragmented sleep from snoozing actually worsens cognitive function.

關於睡眠慣性（sleep inertia）的研究，這是你剛睡醒時感覺迷迷糊糊、暈頭轉向的學術術語，顯示貪睡造成的睡眠中斷實際上會損害認知功能。

We're talking about slower reaction times, impaired memory and reduced executive function.

我們說的是反應時間變慢、記憶力受損和執行功能下降。

You're not getting rest in those extra minutes.

你多睡的那幾分鐘根本沒有得到休息。

The internal clock, controlled by a tiny brain region gets conflicting signals and the grogginess can linger for hours.

由大腦一個微小區域控制的內部時鐘會收到衝突的訊號，而那種昏沉感可能會持續好幾個小時。

It's a little weird, but I want you to try it.

這個方法有點奇怪，但我希望你試試看。

I want you to try something called the future you is calling alarm.

我想讓你試試一個叫做「未來的你正在呼喚」的鬧鐘。

Now, I've never loved the word alarm because we think about alarms as a fire alarm.

其實，我一直不太喜歡「鬧鐘」這個詞，因為我們想到鬧鐘，就會聯想到火災警報。

When there's an alert, when there's some danger, imagine you actually shocking yourself to wake up out of danger.

當有警報、有危險的時候，想像一下你其實是為了逃離危險而震醒自己。

But try the future you is calling before bed.

但睡前試試看「未來的你正在呼喚」這個功能。

Record a 10 to 15 second voice memo pretending you're you from six months in the future.

錄一段 10 到 15 秒的語音訊息，假裝你是六個月後的自己。

Make it oddly specific and slightly dramatic.

I'm literally standing in the kitchen of the life you wanted.

「我現在就站在你一直想要的那個生活的廚房裡。」

Today is one of the days that got me here.

今天就是造就我走到這裡的其中一天。

Also, you still hate rushed mornings, right?

對了，你還是很討厭匆忙的早晨，對吧？

Your brain doesn't expect your own voice.

你的大腦沒預料到會聽到自己的聲音。

Future you creates curiosity instead of dread.

未來的你會感到好奇，而不是恐懼。

It reframes waking up as time travel, not obligation.

這把起床重新定義為時空旅行，而不是義務。

And you can put your phone outside your bedroom and only allow yourself to hear the ending of the message if you stand up and walk to it.

你還可以把手機放在臥室外面，只允許自己聽訊息的結尾，如果你站起來走過去的話。

What I find fascinating about this example is that we're completely tricking the brain, right?

我發現這個例子最有趣的地方是，我們完全在欺騙大腦，對吧？

Usually think we have to force ourselves out of bed.

通常我們會覺得得強迫自己起床。

Usually we have to find a way to get that energy.

When you hear your own voice in the morning that says it would mean so much for us to wake up right now.

當你早上聽到自己的聲音說，現在醒來對我們來說意義重大。

Because if we wake up right now, we'll actually be really happy.

因為如果我們現在醒來，我們會真的很高興。

There's a voice in your head telling you, go to sleep, go to sleep, go to sleep.

有個聲音在你腦袋裡告訴你，睡吧，睡吧，睡吧。

And we're not strong enough to fight it in our head.

而我們腦袋裡的力量不夠去對抗它。

And that's why the alarm can does that for you, right?

這就是為什麼鬧鐘能為你做到這點，對吧？

Having an alarm, that's your voice telling you the reasons you want to wake up.

有鬧鐘，那就是你的聲音告訴你為什麼想醒來。

The amazing day you want to have the Life you want to build to encourage you specifically is actually allowing you to externalize that powerful voice, that motivated voice, that conscious voice, before the subconscious takes over.

你想要擁有的美好一天、你想要建構的人生，其實就是在潛意識接管之前，讓你把那個強大的聲音、那個有動力的聲音、那個有意識的聲音外顯出來。

The subconscious is saying, just lie in, hit the snooze button, sleep in more.

潛意識會說，就躺著吧，按掉鬧鐘，再多睡一下。

And your conscious mind at that time is switched off.

而你那時候的意識心智已經關閉了。

It doesn't have the ability to fight back.

So use your conscious mind to create a conscious alarm.

所以要運用你的意識心智來創造一個有意識的鬧鐘。

I also want you to seriously consider moving your alarm across the room if you need to.

我也希望你認真考慮，如果需要的話，把你的鬧鐘移到房間的另一頭。

The physical act of standing upright triggers a blood pressure change that signals wakefulness to your brain.

站起來這個物理動作會觸發血壓變化，向你的大腦發出清醒的訊號。

It's a micro decision that becomes a macrohabit.

這是一個微小的決定，卻能養成一個習慣。

現在你希望眼睛能接觸到陽光。

This might be the single most impactful thing on the entire list and it costs you absolutely nothing.

這可能是清單上影響最大的一件事，而且完全免費。

Within the first 30 to 60 minutes of waking up, get outside and expose your eyes to natural sunlight for 10 to 20 minutes.

起床後的頭 30 到 60 分鐘內，到戶外去，讓眼睛接觸自然陽光 10 到 20 分鐘。

Now, I know that sounds like a long time.

You could pace and take a phone call if you wanted to.

如果你願意，你也可以邊走邊講電話。

Not through a window, ideally not through sunglasses.

不是透過窗戶，最好也不要戴太陽眼鏡。

Outside with the light hitting your retinas.

在戶外，讓光線直接照射到你的視網膜。

Here's the science, and it's genuinely fascinating.

這裡的科學原理，真的非常有趣。

Your eyes contain specialized cells called intrinsically photosensitive retinal ganglion cells, or IPRGCs if that makes it any easier, that have almost nothing to do with vision.

你的眼睛裡有稱為「內源性光敏感視網膜神經節細胞」的特殊細胞，簡稱 IPRGCs，如果這樣比較好記的話，它們跟視覺幾乎沒有關係。

Their job is to detect ambient light and send timing signals directly to the part of the brain.

牠們的工作是偵測環境光線，並將時間訊號直接傳送給大腦的特定區域。

That's the master clock I mention earlier.

那就是我之前提到的「主時鐘」。

That signal does several things simultaneously.

First, it triggers a healthy pulse of cortisol.

首先，它會觸發健康的皮質醇脈衝。

Now, before you panic, cortisol gets a bad reputation as the stress hormone.

在你緊張之前，皮質醇有個壞名聲，被認為是壓力荷爾蒙。

But the morning cortisol awakening response is not the same thing as chronic stress cortisol.

但早晨的皮質醇覺醒反應，跟慢性壓力的皮質醇是不一樣的。