TED学院 | 早睡早起的人生到底有多精彩？
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How waking up every day at 4.30am can change your life
演讲者：Filipe Castro Matos
语言：英语
简介：谁都知道早睡早起的好处非常多，可就是难以坚持。可如果有人陪你一起呢？即使是小习惯也需要坚持，日后可能会影响你的一生。想要养成早睡早起的习惯吗？这个演讲也许能帮到你。
📃 中英对照翻译
Beyond natural.It’s always better to go beyond natural. In your private or professional life,anywhere and anytime, try to push your limits well beyond your comfort zone.Try to not stay comfortable and, with that, reach things you’ve never imagined before.
超越自然。超越自然总是更好的。在你的私生活或职业生涯中，无论何时何地，都要努力超越你的舒适区。试着不要让自己感到舒适，这样，你就到能达到你从未想过的高度。
But what does it mean to “go beyond natural”? Well, I believe that you don’t need to do a huge thing to make something different. In reality, those big things like employing hundreds of people, saving lives somewhere in Africa, or representing your country when you are part of its government, are the result of many little things, hundreds,thousands, little things that you do in all your life.Of course, you must be ambitious in your life.
但是“超越自然”是什么意思呢?嗯，我相信你不需要做什么大事来改变什么。事实上，那些重要的事情，比如雇佣数百人，拯救非洲某地人的生命，或者当你是政府的一部分时代表你的国家，这都是你一生中所做的许多小事，是数百件、数千件小事的结果。当然，在你的生活中你必须充满雄心壮志。
But, at the same time, you need to be very patient. Because you only reach your most desired goals with a lot of hardwork, a few risks and a little bit of luck. And this may take years.
但是，与此同时，你需要非常有耐心。因为只有通过大量的努力、一些风险和一点点运气，你才能实现最渴望的目标。这可能需要数年时间。
So, today I’m here to show you that alittle thing, in some way different than usual, may lead to something great. The best example that I have for you happened with me last year. It started with asimple challenge: wake up at 4:30 am during 21 consecutive days. A challenge that I gave the name of #21earlydays#.
所以，今天我在这里向你们展示一件小事，某种程度上不同于往常，可能会导致一些伟大的事情。我给你们最好的例子是去年发生在我自己身上的一件事。它从一个简单的挑战开始:连续21天每天早上4:30起床。一个挑战，我给它明明为#21天早期挑战计划。
So this is the reason I am here today, andthe reason I was featured on Business Insider, also on national TV, newspapers and radio. But why? Well, probably you will agree with me that this is quite unusual ,but, at the same time, this is something that anyone in the world could do, too. I don’t have any special power to wake up at 4:30 am. But this is something that everyone can do. There are millions of people doing that everyday.
这就是我今天在这里的原因，也是我上“商业内幕”的原因、也是国家电视台、报纸和广播报道的原因。但是为什么呢?好吧，也许你会同意我这个不寻常的观点，但同时，这也是世界上任何人都能做的事情。我没有特别的能力在凌晨四点半醒来。但这是每个人都能做到的。每天都有成千上万的人这样做。
But if we take a better look on it, you see that my challenge wasn’t to wake up so early. What I challenged was a global status quo that says how your life must be, what you must study, why where you must work, what you must watch on TV, and also at what hour you must wake up. I confess: many times I also fall in this chain where you just follow what the others do, without questioning why.
但是如果我们仔细观察的话，你会发现我的挑战并不是早起。我挑战的是一个全球性的现状，这个现状告诉我你的生活必须如何，你必须学习什么，你必须在哪里工作，你必须在电视上看什么，以及你必须在什么时候醒来。我承认:很多时候，我也会陷入这样的境地:你只是跟着别人做，不问为什么。
So, why the hell am I waking up so early?What is the reason behind it? The story behind itis very simple, in fact.
那么，我怎么这么早就醒了?这背后的原因是什么?它背后的故事其实很简单。
One day, I was thinking about why I was doing my days the way I was doing and what I could improve in my life to be a better person. I remembered reading some articles in the press, about how early some of the most successful CEOs in the world wake up, and so I decided to take a chance on it. I thought it was interesting.
有一天，我在想为什么我每天都在这样做，我可以在我的生活中做些什么来成为一个更好的人。我记得在报纸上读过一些文章，内容是关于世界上最成功的CEO们是如何早早醒来的，所以我决定冒险一试。我认为这很有趣。
But why 21 days? Well, 21 days, I put alimit of 21 days because there are theories that say that it is the right amount of time you need to form a new habit. I didn’t know if it would work,but for me it was more for the sake of establishing a goal. A thing that I always apply to life is to always establish a goal when you want to reach orc hange something in your life. Because only in this way will you understand if you succeeded or failed.
但正确时间。我不知道这是否可行，但对我来说，这更像是为了建立一个目标。当你想要达到或改变生活中的某件事时，我总是把目标设定在生活中。因为只有这样，你才能明白你是成功还是失败。为什么是21天呢?嗯，21天，我设定了21天的期限，因为有理论说这是你形成新习惯所需要的
So, I started to share a lot of thoughts with my network. The advantages of it, the little pleasures and also my progress. Many people started following what I was doing.And 2 or 3 weeksafter, there were already people trying to do the same, waking up so early.
因此，我开始在网络上分享很多想法。它的优点，小小的乐趣，还有我的进步。很多人开始关注我的所做的事。两到三周后，已经有人试着跟我一起这么做了，开始早起。
But, This thing about #21earlydays# really exploded when I shared a blog post on Medium about the lessons I have learned with that. Thousands of people saw my blog post. My blog post was also republished on Business Insider with more than 1million views, and the Twitter feed around #21early days# is endless, still today.
但是，#21天早期挑战计划#这个标签突然火了，就因为我在社交媒体上分享了一篇关于我从中学到的经验教训的博客文章之后。成千上万的人看到了我的博客。我的博客文章也被重新发布在“商业内幕”上，点击量超过100万次，Twitter上关于#21天早期挑战计划#的帖子一直火到现在。
So, what did I learn with this? These were my lessons:
那么，我从中学到了什么?这些是我学到的:
One, Find support along the way. It is always better to find these people that will push you forward and will hold you accountable for failing, even if they criticize you. This is my blog post-my Facebook post, the original one, about the challenge, and where I was more exposed to many people.
1，如果你想在一生中完成一项挑战，你需要一路支持你的人们。他们会推动你前进，让你为失败负责，即使他们批评你。这是我的博客文章——我的Facebook文章，最初关于挑战的那一篇，在那里我接触到了更多的人。
Two, People like to see different things.And come on, a young guy like me, waking up so early, is different. At least it’s not what people see on Facebook and at least people see different pictures on their Instagram feed.
2、人们愿意看到打破常规的尝试。拜托，像我这样的年轻人，起得这么早，是很不同寻常的一件事。至少这不是人们在Facebook上看到的，至少人们在Instagram上看到不同的照片。
Three, No.You don’t need to sleep less. One thing that happened a lot was a lot of people, horrified, asking me: “So you sleep less. How do you manage to do that?” And I say: “Okay, I don’t sleep less. I only go to bed earlier.” This is what he is saying. That means: Bed early and rise early.In fact this is simple. I went to sleep a few hours before.
3、不！你不会缺少睡眠。经常发生的一件事是，很多人惊慌失措地问我:“所以你睡得少了。”你是怎么做到的?”我说:“好吧，我睡得并不少。我只是睡的比较早。这意味着:早睡早起。其实这很简单。我几个小时前就睡了。
Four, Get rid of your obstacles. This is really important. When you want to change something in your life, it’s important to eliminate all the obstacles becauseit becomes much easier to reach your final goal.
4、摆脱阻碍你的东西，这真的很重要。当你想改变生活中的一些事情时，消除所有的障碍是很重要的，因为这会使你更容易达到你的最终目标。
Five, A healthy life is really important if you want to sleep properly. So I sleep well, I eat well and I exercise, and it helps a lot with that. I fall asleep really fast, 5 minutes on average. I sleep well and anywhere if needed, and I wake up without any problems, and this helps a lot, of course with my challenge. This is me exercising. So it’s a proof that I exercise.
5、如果你想睡个好觉，健康的生活真的很重要。所以我睡得好，吃得好，锻炼身体，这对我很有帮助。我入睡很快，平均只需要5分钟。如果需要的话，在任何地方我都可以睡得很好，而且我醒来时没有任何不舒服，这对我的挑战有很大帮助。这是我在锻炼。这是我锻炼身体的证据。
Six, Forget snooze, please. For me this is one of the worst inventions ever on mankind. Come on, it doesn’t help you with anything. You delay for 10 minutes,20 minutes, 30 minutes of your life. There are studies that say that you get more tired sleeping that time, and you are wasting your time for more interesting things. So forget this. Nothing good comes from snooze.
6、别睡回笼觉！对我来说，这是人类有史以来最糟糕的发明之一。拜托，这对你没有任何帮助。你拖延了10分钟，20分钟，30分钟。有研究表明，你在打瞌睡的时候只会越睡越累，你是在浪费去做更有趣的事情的时间。所以忘记这一点。打盹没什么好处。
Seven, Ionly need 6 or 7 hours of sleep.This is me waking up a little bit. Is wear that I’d like to sleep, but my body only demands this much time of sleeping.So why waste my time with sleep when there are a lot of things that are way more interesting?
7、我只需要睡六、七个小时。这是我刚睡醒的样子。我发誓我真的很想睡觉，但是我的身体只需要这么多的时间睡眠，这就够了。既然有那么多有趣的事情要做，为什么还要浪费时间睡觉呢?
Eight, I found that doing this, I have moreworking time. In fact 2 more hours perday. And in the end I can leave theoffice earlier and have some drinks with my friends enjoying the beautiful sunof Lisbon.
8、我发现这样做，我有更多的工作时间。事实上，每天多出2个小时。所以，我可以早点离开办公室，和朋友们一起喝点东西，享受里斯本美丽的阳光。
Nine, I found that it was a better way to get messages out of my way. During the morning no one is working, so I can answer all the emails and messages and I have an In box zero and no instant answer for today, and this is a great feeling during the morning.
9、在有效工作时间内我不会受到社交媒体的打扰。我发现这是一个更好的方式来获得信息的方式。在早上没有人工作，所以我可以回复所有的电子邮件和信息，我今天一开始就会有一个不需要回复的收件箱，这会给我一整天的好心情。
Ten, I found that I have also more time atthe gym. So this is the proof that I go to the gym, and I found that waking up earlier, when I go to the gym I am not sotired. As I worked before for 2 hours that’s not an excuse. It helps a lot on those days when you think that you don’t have enough time to exercise.
10、我发现我有更多的时间在健身房。这是我去健身房的证据，我发现习惯早起之后，当我去健身房的时候，我没有那么累。因为在早起健身之前只工作了两个小时，累不能成为借口。当你认为你没有足够的时间锻炼的时候，这会对你有很大的帮助。
Eleven, New view on the world. This gave mea few little feeling for pleasures like seeing a sunrise when I was running.This is great.
11、早起让我有机会以新的视角看待我周围的世界。这给了我一些快乐的感觉，就像我跑步时看到日出一样。这是真是太棒了。
Twelve and last. You need the will to doit. But if you have it, no one will stop you. So this challenge was the result of many thoughts and many conversations that I had in the weeks before. This was a personal experience that put people to think and discuss about this subject. Many shared the story.
12、也是最后一点，这的确需要很强的意志力。但只要你想，你就可以！你需要意志去做这件事。但是如果你拥有它，没有人会阻止你。这个早起挑战是我在发起它的前几周反复思考的结果。因此，这是我个人的经验，也能让人们思考和讨论的话题。许多人分享了这个故事。
#21earlydays# is still today, one of the most active hash tags on Twitter, without paying a cent for it. And more important than that, even the best part of it is that still today I continuereceiving messages from people all over the world saying that they are waking up earlier, because of me, and that they are happier doing that! That’s great!
#21天早期挑战计划#至今一直存在，仍是Twitter上最活跃的话题标签之一，而且我没有花一分钱推广它。更重要的是，直到今天，我仍然不断地收到来自世界各地的人们的信息，他们都在说，因为我，因为我所做的，让他们早起了，而且他们这样做很开心，这真是太棒了！
So,here’s my point: a small act, but different act, such as waking up at 4:30 am originated a big result such as putting people to think and discuss about their own schedules and how to be more productive.
所以，我的观点是:一个小的但与众不同的行为，比如在凌晨4:30起床，会产生一个大的效果，比如让人们思考和讨论他们自己的时间表，以及如何提高效率。
Nothing of it was planned, and I never imagined that it would reach so big dimension. But I think this is what happensin everyone’s lives if you are willing to take that extra mile. Like in the butterfly effect, where a small change in one stage may lead to larged ifferences in a later stage, anything you do today can result in a big thing tomorrow,for you and for other people.
这一切都不是事先计划好的，我从来没有想过它会发展到这么大的规模。但我认为这是发生在每个人生活中的事情，只要你每天多付出一点点的努力，就像蝴蝶效应一样，在一个阶段的小变化可能会导致在后期巨大的差异，你今天做的任何小事都会对未来产生巨大的影响，对你和其他人都是如此。
And this is more likely to happen if you doa lot of little things that you believe that will improve your life.
如果你做很多你认为会改善你生活的小事，这种情况就更有可能发生。
So, please,never forget: go beyond natural and think different; every little thing that you do everyday may lead to a big thing, a surprising thing in the future.I don’t know where you’re going to bein the future, but I can as sure you of one thing, that doing this you will grow, you’ll be a better person, and you’ll be happier.
所以，请永远不要忘记:超越自然，与众不同;你每天做的每一件小事都可能是影响未来的一件大事，一件意想不到的事。我不知道你将来会怎样，但我可以向你保证一件事，这么做会让你成长，你会成为一个更好的人，会更快乐！
Thank you.
谢谢。
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