Having an extra hour in the morning before your usual routine gives space for practical or relaxing activities that you wouldn't find the time to do otherwise.

在早上多出額外的一個小時讓你有時間去做平常找不到空擋進行的實際或休閒活動。

Many people use their morning routine to tackle a personal project.

許多人利用他們早上的時間處理個人事務。

Others focus on organizing and preparing for the rest of the day and others just concentrate on exercising, meditating or doing other types of physical activity.

有些人利用這個時間主要在規劃與準備一天的行程，其他人則選擇運動、冥想或其他類型的活動。

Whatever you do in the morning is up to you but rule number one is being consistent.

你要怎麼運用這段時間全看個人，但首要規則就是要堅持並保持一致性。

Personally, I like to wake up at the same time every day, even during the weekends.

個人來說，我喜歡每天早上在同一時間起床，甚至週末也一樣。

If I am extra tired on a Saturday, I give myself the pleasure of one more hour in bed, which means getting up at 7 a.m., max.

如果我禮拜六特別累，我會給自己額外一個小時賴床的小確幸，也就是說最晚不會超過 7 點起床。

The good thing about consistency is that it slowly builds up the habit, making your body and mind less and less prone to create resistance to your alarm clock.

維持生活一致性的好處在於習慣會逐漸養成，讓你的身理與心理對於鬧鐘的抗拒感一點一點的降低。

Your brain forms connections based on what you do repeatedly in your life.

你的大腦會在你每天重複進行的事情之間建立連結。

Repeated mental states, behaviors and responses become traits, which eventually decreases the resistance you feel from your body and your mind when you are trying to incorporate a new habit.

重複的心理狀態、行為以及反應變成某種神經脈衝表徵，就結果而言降低身心理在適應新習慣時產生的抗拒感。

And this is called "neuroplasticity".

而這稱之為「神經可塑性」。

As you strengthen your newly found habit of waking up at the same time, the behavior will require less effort and it will be easier to do it on a regular basis.

當你鞏固了每天同時間早起的新習慣時，這個行為將會花你更少心力且更容易有規律地去執行。

And speaking about alarm clocks, finding the perfect sound and distance from your bed is key to waking up energized every morning.

說到鬧鐘，找到完美的鬧鐘音與鬧鐘跟床之間設置的距離是每天精神抖擻早起的關鍵。

I'm really not into classic alarm sounds and rather prefer soothing music that builds up as I ignore the alarm.

我不太喜歡經典的鬧鐘聲音，反而比較喜歡舒緩且漸漸堆疊起來的音樂，這使我忽略有鬧鐘的事實。

I put my phone out of hands reach, on top of a dresser so I have to stand to turn it off.

我把我的手機放到手搆不到的地方，例如放在梳妝台上，這樣我必須起來才能關掉它。

I'm no longer feeling like going back to bed by that time.

這時我也不會想再回到床上了。

Waking up early becomes more manageable as you enjoy your morning routine.

當你享受每天早上的行程，早起會變得越來越上手。

A well-balanced and relaxed morning routine will give you enough motivation to get up in the morning, while a stressing and chaotic routine will create more resistance.

一個完美平衡且放鬆的早晨會讓你更有早起的動力，而有壓力且混亂的早晨會讓你更抗拒起床。

Creating a morning routine that is both practical, efficient as well as relaxing can have a detrimental impact in your day.

建立一個實際、有效率同時又放鬆的規律晨間習慣會對接下來的一天造成不利的影響。

My rule of thumb is to spend half the time of my morning routine in practical morning tasks like having breakfast, showering or doing my hair.

我的經驗法則為花大約一半的時間做些實際的活動如吃早餐、沖個澡或做頭髮。

25% doing household chores like cleaning the dishes, watering the plants and making the bed, and the other 25% doing something entertaining, like reading or journaling.

四分之一的時間做些家務雜事如洗碗盤、幫植物澆水還有折被子，另外四分之一時間做些娛樂好比說閱讀跟寫日記。

For me, in a two-hour morning routine this would look like one hour dedicated to practical morning tasks, half an hour for cleaning and organizing and another half an hour of reading or watching Netflix.

對於我來說，每天早上兩個小時的時間分配大致是一個小時做一些實際的事務，半個小時整理與打掃，剩下的半個小時閱讀或看 Netflix。

But I will tell you more about my morning routine in a video going up in a couple of weeks.

但在一個幾個禮拜後會上架的影片中，我會告訴你更多關於我的早晨規劃。

Another thing that will make waking up easier because it enhances your morning routine is preparing everything the night before.

另外一個強化了你的早晨例行公事因此可以讓你更容易早起的方法，就是前一天晚上就整理好一切東西。

Picking an outfit, preparing the cutlery and containers to pack your lunch, or setting the table for breakfast are all activities that create a solid transition between your night-time routine and your routine in the following morning.

包括選好明天的穿搭、準備好明天盛中餐的餐具與容器、或擺好早餐桌都是建立好夜晚例行事務與早晨例行事務之間確實轉換的好方法。

The more mechanical these activities and routines are, the better.

這些活動與例行公事越機械化越好。

A steady workflow of minor tasks can lead up to to less resistance from your brain and strengthens your habit of waking up early.

一個穩定但輕微的工作量可以減少大腦抗拒的機會且鞏固早起的習慣。

And for a special boost of motivation, you can also challenge yourself to complete a project or a deadline during your morning routine.

想要額外的動力，你可以挑戰自己在晨間完成一項專案或時限即將到期的任務。

If you ever wanted to start a blog, create a journal, knit a scarf featuring your Hogwarts' house colors or just become a runner, you can use your morning time to do it in incremental bursts of productivity that you can spread out over a longer period of time.

如果你一直都很想寫部落格、著手寫日記、織屬於你霍格華滋學院顏色的圍巾或成為一位跑者，你可以利用早上的時間來提高生產力，並在未來的時間裡進行活動的擴展。

Instead of feeling like you're waking up to go to school or go to work, you change your mindset by stating and acting upon the idea that you're now waking up to take care of your special new hobby.

與其覺得你早起是為了工作或學校，你可以利用採取行動並不斷告訴自己，早起是為了做那些新養成的習慣，來改變自己的心態。

As a final note, I have to remind you that waking up early is not for everyone.

最後一點，我必須提醒你早起並不適用於每個人。

And if you're a night owl, you definitely shouldn't feel the urge to wake up early because someone tells you to, unless it's school or it's your boss, and in that case there's nothing you can do.

如果你是隻夜貓子，你當然不需要因為別人告訴你要早起而感到壓力，除非是學校或你的老闆叫你早起，而在這個情況下你也無法做什麼。

I actually ranted about the I wake-up-at-5 a.m. video trend a lot in one of my videos, so never feel the pressure to be productive at a schedule that your brain is not naturally inclined to use to be productive.

我其實在一支影片裡也抱怨了很多關於「我在凌晨五點起床」這件事，所以不要因為強迫自己去配合大腦所不習慣的行程，同時還要具有生產力這點而感到有壓力。

And something that is always part of my morning routine is sitting down with my planner and my laptop, opening Notion and seeing what's going on in my life.

還有我早晨例行公事一定會做的就是坐下打開筆電與行事曆，開啟 Notion app 來查看生活是如何進行的。

Notion is an awesome tool and I've made three videos about how I use it to organize every single thing in my life and the good thing is that Notion is sponsoring today's video to let you know that it's finally free for students and teachers!

Notion 是個很棒的工具，我也做了三支關於規劃自己生活大小事的影片，而好消息是 Notion 贊助了今天的影片，學生和老師終於可以免費使用 Notion 了！

Notion is productivity software that combines all your essential work tools in one place.

Notion 是一個提高生產力的軟體，整合了一切必要的工具。

It's flexible, allowing you to organize everything in workspaces and move things around seamlessly.

它非常具有可塑性，讓你可以整理工作所需的一切而且無縫轉移東西。

Two weeks ago I showed you how I created an academic planner in Notion, which includes class notes, a calendar, syllabi pages, task lists, project planners and so on.

兩個禮拜前我給你們看過我是如何在 Notion 上創建學期計畫，包括了上課筆記、日曆、大綱頁面、任務清單、專項日程等等。

With this free personal plan for students, you can now have unlimited space to organize everything.

有了這個對於學生而言免費的個人計畫，你現在擁有了無限的空間來規劃事情。

All you have to do is sign up using your school email address or, if you already have Notion, you can change your account e-mail to the e-mail of your school and that's it.

你要做的事情是使用學校的 email 信箱來登入，或如果你本來就有 Notion 帳號，你可以將帳號換成學校的 email，這樣就行了。

You can also access a bunch of templates designed specifically for students and educators, which will be linked down below.

你也可以使用很多設計給學生或教育者的模板，連結會放在下方。

And if you aren't a student anymore, that's not a problem.

如果你不是學生了，這也不是問題。

You can enter the promo code "mariana" to get your own free Notion Personal plan by following the instructions in the description box below.

你可以輸入折扣碼「mariana」來得到你專屬的免費 Notion 個人計畫，資訊欄會放詳細的講解。

Also, if you're curious about how I've been using Notion, I will link my past three videos as well.

還有，如果你好奇我是如何使用 Notion 的，我會將前三支影片的連結放出來。

I hope you've enjoyed today's video and I will see you next week.

我希望你享受今天的影片，我們下週見。

Bye guys!

大家掰掰！