TED：每天4:30起床的人生到底有多精彩？（附视频&演讲稿）
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从通宵唱K，泡吧，到凌晨三点半的朋友圈， “熬夜”似乎成了一种新风尚。 它畸形的地方在于，所有人都知道晚睡会影响健康， 但仍有大批青年走火入魔似的坚持“修仙”。
《武林外传》里佟湘玉细算过一笔账， 如果她每天只睡3个小时， 那么节省下来的时间长达十二万零八千个小时， 约等于五千三百天，也就是十四年零六个月。 听起来是可以做很多事，创造很多价值。
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TED英文演讲也许能影响到你的人生品质。
☟☟☟ 上下滑动滚动条阅读 ☟☟☟
《How waking up every day at 4.30am can change your life》演讲稿英文版
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.
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. But, at the same time, you need to be very patient. Because you only reach your most desired goals with a lot of hard work, a few risks and a little bit of luck. And this may take years.
So, today I’m here to show you that a little 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 a simple challenge: wake up at 4:30 am during 21 consecutive days. A challenge that I gave the name of #21earlydays.
So this is the reason I am here today, and the 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.
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.
So, why the hell am I waking up so early? What is the reason behind it? The story behind it is very simple, in fact.
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.
But why 21 days? Well, 21 days, I put a limit 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 or change something in your life. Because only in this way will you understand if you succeeded or failed.
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 weeks after, there were already people trying to do the same, waking up so early.
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 1 million views, and the Twitter feed around #21early days is endless, still today.
So, what did I learn with this? These were my lessons:
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.
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.
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.
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 because it becomes much easier to reach your final goal.
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.
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.
Seven, I only need 6 or 7 hours of sleep. This is me waking up a little bit. I swear 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?
Eight, I found that doing this, I have more working time. In fact 2 more hours per day. And in the end I can leave the office earlier and have some drinks with my friends enjoying the beautiful sun of Lisbon.
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 Inbox zero and no instant answer for today, and this is a great feeling during the morning.
Ten, I found that I have also more time at the 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 so tired. 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.
Eleven, New view on the world. This gave me a few little feeling for pleasures like seeing a sunrise when I was running. This is great.
Twelve and last. You need the will to do it. 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.
#21earlydays is still today, one of the most active hashtags on Twitter, without paying a cent for it. And more important than that, even the best part of it is that still today I continue receiving 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!
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.
Nothing of it was planned, and I never imagined that it would reach so big dimension. But I think this is what happens in 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 large differences in a later stage, anything you do today can result in a big thing tomorrow, for you and for other people.
And this is more likely to happen if you do a lot of little things that you believe that will improve your life.
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 be in the future, but I can assure you of one thing, that doing this you will grow, you’ll be a better person, and you’ll be happier.
Thank you.
根据麦克斯威尔·马尔茨（MAXWELL MALTZ）博士的理论，21天可以让人养成一个新的习惯。于是今年4月，我决定挑战自己——连续21个工作日在四点半早起床。只是想看看这能让我的效率有多少提升。
我从中得到了什么呢？我学到了太多太多：
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。
我一直在用facebook记录我的挑战，是我的朋友们一直在鼓励我，使我不至放弃。而当我知道我的行为影响、鼓舞了别人，我会让自己更坚定的挑战自我。
人们愿意看到打破常规的尝试
很多人觉得如此早起是一件很不可思议的事情，很多人来跟我讨论他们的想法，这让我看到了更广阔的世界并让我有了更深入的思考。我会铭记我与很多人有改过的对话。
人们以为早起就意味着睡得很少
很多人担心我睡得太少，其实我每天的睡眠时间都在6-7小时。4:30起床意味着我9:30-10:00就会上床睡觉，很多问我“起那么早哪够睡？”的人，睡眠时间甚至都比我少......
当然，你的身体状况对于完成挑战也很重要
我入睡得很快（5分钟左右），睡眠质量也不错。这不光是运气，我平时也比较注意健康，我吃得比较注意、每天也运动。当然开始挑战后，我每天都试图让自己养成更好的习惯、不断进步。
别睡回笼觉！
闹钟想后再睡十分钟回笼觉？这一点帮助也没有，甚至会让你感觉更累。请直接起床，投入一天的生活。
我因此有了更多的有效工作时间
我是一个morning person，到了下午工作效率就会下降，晚上更是不能产出任何有价值的内容，所以早期让我多了两个小时的“有效工作时间”。
在有效工作时间内我不会受到社交媒体的打扰
我开始工作时大多数人都还没起床，我打开电脑不会看到满满的收件箱，也不会有刷不完的facebook和留言让我分心。这真的大大提升了我的工作效率。
我有了更多的时间去健身房
在这次21天的挑战前，我就会经常去健身房。但自打我开始4:30起床后，我去健身房的次数就更多了。以前的频率是每周3次，现在我每周不去4、5次就会很不爽！早起让我有更多的时间锻炼身体。
早起让我有机会以新的视角看待我周围的世界
新的时间表让我有机会去发现我以前从未注意到的细节，清晨的里斯本也让我想起生活中那些被我们忽略的美丽。这是我以往永远也无法留意的。
是的，这的确需要很强的意志力，但只要你想，你就可以
如果你不想得到，你永远都不会得到。而如果你真的想，没有人能阻止你，加油！
双11狂欢背后，是10000名阿里人在喝红牛、睡帐篷、甚至彻夜不眠！
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