“本译文仅供个人研习、欣赏语言之用，谢绝任何转载及用于任何商业用途。本译文所涉法律后果均由本人承担。本人同意简书平台在接获有关著作权人的通知后，删除文章。”
翻译BY刘安娜20161108
Morning rituals set you up to win the day. They produce small wins that create positive momentum to propel you through the rest of the day.
早起仪式能帮你精神抖擞度过一天。它们带来的小小胜利充满正能量，激励你完成任务。
Morning habits enable you to cross off items from your to-do list before the sun rises, which provides a sense of progress and accomplishment. Once you automate the morning rituals, you pave a frictionless and effortless path to the start of a successful day.
习惯早起，你就能在太阳升起前完成一些待办事项，这多有成就感啊。一旦你固化了这些早起仪式，你就能毫不费力地开启成功的一天。
In The Power of Habit: Why We Do What We Do in Life and Business, Charles Duhigg writes, “Once you understand that habits can change, you have the freedom — and the responsibility — to remake them.” Build the framework of a productive day by thoughtfully designing your morning rituals.
《习惯的力量：为什么我们这样生活，那样工作》的作者查尔斯•杜希格曾写到，“一旦你认识到习惯可改，你就拥有了自由和责任来重新塑造它们。”通过深思熟虑地设计你的早起仪式，你就能创建高效工作的架构。
1. Defeat the snooze button 战胜“再睡一会儿”
Waking up without hitting the snooze button delivers your first win of the day. Resisting the alluring temptation of the snooze seems to be as challenging as running a marathon. However, you can transform into the person who leaves snoozing in the rear view mirror.
拒绝赖床，闹钟响了直接起是你今天的第一个小成绩。抵制再睡一会儿的诱惑如同挑战一场马拉松长跑。不过你也能做一个把小睡抛之脑后的人。
There isn’t a bulletproof method to overcome snoozing. The effective solution is different for each person. This gives you freedom to start experimenting today to discover the technique that works for you.
没什么万能的抵制小睡诱惑的办法。每个人的解决办法不一样。你可以今天开始尝试，直至发现适合你的办法。
Four years ago, I snoozed for two hours every morning. I tested countless methods to overcome snoozing. I tried going to sleep earlier. I set different ringtones for my alarm. I placed my phone far away from my bed so that I had to walk across the room to turn off the alarm. No method worked consistently. I failed at my first goal every day, which led to frustration.
四年前，我每天早上赖床两小时。我试过各种各样的办法去克服，早点睡儿，设定多变的闹钟铃声，把手机放在离床特远的地方，我必须穿过房间去关闹钟。没有一种方法持续有效。每天的一个任务就失败让我很沮丧。
I discovered my unique solution with the help of Clocky, which is an alarm clock with wheels that chirps an annoying beeping sound that changes pitch and frequency every few seconds. Every morning, I chase Clocky around the room with my eyes half closed in order to turn off the screeching alarm. I’m ready to start my day after that cardio workout.
后来我发现，落跑闹钟对我有奇效。它是一种带轮子的闹钟，发出吵闹的啾啾声，每几秒钟就变换音调和频率。每天早上我都睡眼惺忪地追着闹钟满屋子跑，好把这尖叫声关上，同时完成了有氧运动。
Approach defeating the temptation of the snooze like a science experiment. Don’t beat yourself up over failed attempts. Instead, cross off the failed techniques from your list of alternatives and move on to the next iteration of the experiment. You’ll find a method that works for you.
寻找抵制赖床诱惑的办法像是一场科学试验。别因为努力失败就责备自己。你应该把不起效的方法从备选清单中去掉，开始尝试下一场试验。最终你会找到一种适合你的办法。
2. Wake up earlier 更早醒来
As you’re slaying the snooze dragon, commit to wake up earlier. The external distractions from the world are dormant in the early morning. E-mails, text messages, and errands aren’t competing for your attention yet. In addition to the lack of distractions, you gain a psychological advantage when you wake up earlier. You feel like you have a head start on the day. It seems like you gained an extra hour.
你克服赖床的同时，坚持再早点儿起。清晨你将不受外界干扰，没有邮件、短信和各种杂事分散注意力。而早起也有精神上的好处，你会觉得早上赚了一个小时，感觉有了个有利的开端。
If you’re not a morning person, your long-term goal will not be to wake up at 5 am. That’s fine. If you currently wake up at 8 am, abruptly striving to move up your wake up time by three hours will likely result in failure. You may succeed at the significantly earlier wake up call for a few days.
如果你不是个早起星人，你的长期目标也就不是每天早上5点起。这也没关系。如果你现在每天早上8点起，突然提前3小时起床，很有可能失败。要是有人一大早叫你起床，你倒是可能成功几天。
However, the drastic change in routine will fizzle out quickly. Massive changes don’t happen overnight. Instead, start by waking up 15 minutes earlier. This is easily achievable. You may be surprised to find yourself waking up at 5 am everyday in a few years.
不过，作息上的剧烈变化通常无法持久。冰冻三尺非一日之寒。试着每天早起15分钟是比较切实可行的。过不了几年，你就会为自己能每天5点起床而惊讶了。
3. Make your bed 整理床铺
Making your bed is the easiest and quickest way to add a small win to the start of the day. You can achieve this win in less than one minute. It adds a quick burst of accomplishment and productivity to your early morning.
整理床铺是给一天加分的最简易便捷的方法。你用不到一分钟就能完成。它给你的早起增添了成就感和高效感。
An organized environment leads to an organized mind. Making your bed is a simple way to start organizing your home life. Seeing the bed made as you’re getting ready for the day adds clarity and calmness to your thoughts.
床铺整理好后，井井有条的环境有助于梳理思绪，用这一简单举动开启家务整理，暗示着你已经准备好开始工作了，帮你保持冷静，理智思考。
4. Immerse in positive states of mind for 2 minutes 专注正念思考2分钟
Immerse in the states of mind you want to experience the most throughout the day: grateful, inspired, excited, focused on priorities. Answer the following questions: What are you grateful for today? What inspires you? What excites you? What endeavors will you focus on today? Carry out this morning ritual even when you feel anxious, sad, or overwhelmed at the start of the day.
将思绪集中于关注你今天最想要的：愉悦的、令人鼓舞的、激动人心的，分清轻重缓急。扪心自问：今天你最满意的是什么？什么让你心神愉悦？什么令你激动不已？你今天将关注哪些活动？即便你今天早上感到焦虑、悲伤或者不堪重负，也要执行这一早起仪式。
By immersing in grateful thoughts each morning, you train your brain to focus on the best aspects of each circumstance. By consistently focusing on what inspires and excites you, you transform into a more enthusiastic and optimistic person. When you clearly identify your priorities for the day, you take control of your day rather than being pushed around by circumstances and the agendas of others.
通过每天早上关注正念想法，你可以把头脑调频到关注所有情景的最好一面。持续关注令你身心愉悦和激动不已的方面，你将变得热情又乐观。明确每天的优先事项帮你把控全天工作，不受环境推力，也不被他人的日程表所影响。
5. Write down your goals every morning 每天早上写下目标
You must identify and set exciting goals to begin the journey towards your dreams. A recent study at the Dominican University of California found that participants who wrote down their goals accomplished significantly more than the ones who didn’t write their goals. Writing down your goals is better than keeping them in your head. To increase effectiveness, reference and read through your goals every day.
你得明确实现梦想的路径，并把激动人心的目标都写下来。近期，加州多明尼克大学一项研究表明，把目标写下来的受试者完成情况比没写的人更可观。把目标写下来比只在脑子里想想强多了。每天阅读目标，提醒自己，能提高效率。
The best method is to write your goals down every morning. You powerfully declare your intention by re-writing your goals at the start of each day. This practice crystallizes your goals in your mind and pushes them deeper and deeper into your subconscious. It sends a consistent signal to your brain that these goals are paramount to you.
每天都写一遍目标是最好的。用这种日日重复的方法有力地强调目标。这个办法在你的意识里详细勾勒目标，并逐层推进到潜意识里，持续将这些目标树立为最优先级事项。
As a result, your subconscious mind will get to work on your dreams while you work on other projects throughout the day. Your mind will constantly search for ways to progress towards your dream destination. Through this ritual, you recruit your brain to become your unpaid assistant.
这样一来，即便你忙于其他项目，潜意识也会持续追逐梦想。思绪会不停寻找实现梦想的有效途径。利用这一仪式，你的大脑成了你的义务助手。
6. Envision living your dream life for 5 minutes 用5分钟想象理想生活
Play your dreams in the theater of your mind. Engage the five senses. Watch yourself enjoying a two week vacation in Paris. What does it feel like to walk the narrow streets in the Latin Quarter? What does French food taste like? What does it smell like? What are the sounds you hear when you drink an espresso in a cafe?
花5分钟在脑海中想象你过上了梦想中的生活。比如说你到巴黎度假两周。走在拉丁广场的狭窄街道上是什么感觉？法国大餐好吃吗？闻起来怎么样？你坐在咖啡馆里喝意式特浓咖啡的时候都听到了什么声音？
Achieving ambitious life goals is hard. You will reach plateaus and valleys in the journey that will make you want to ring the bell and pursue easier goals. Imagine living your ideal day, week, and life. This boosts your motivation and inspiration. Additionally, this exercise clarifies the meaning and purpose of your goals. The motivation and sense of direction push you through the dark times in the journey towards your dreams.
志向高远则道阻且长。当你遭遇挫折和低谷，难免想要放弃，去过更容易的人生。想象你理想的一天，这样的一周，甚至以梦想的方式过一生。这会激励你斗志昂扬。这种练习还能使目标更清晰，意义更明确。它带来的动力能指引你穿越人生低谷，为实现梦想指明方向。
7. Work towards your dream 为实现梦想而努力
Make progress on your dream every morning before you move on to work and errands. Start by setting aside five minutes each morning to focus on your dream. You can incrementally work your way up to one hour.
你得在每天被工作琐事缠身之前就为梦想付出努力。可以从每天早上预留5分钟开始，逐渐增加到一小时，完全用于实现梦想。
Instead of surrendering the precious first hour of your day to errands that you don’t want to do, spend that hour working on the project that fuels and excites you. We have a limited amount of willpower in our tank each day. Leverage the full willpower tank in the morning by focusing on your most valued project.
每天早上用这珍贵的一小时完成一些让你开心激动的事情，而不是不情不愿地做一些琐事。因为人每天的精力都是有限的，早晨聚焦最有价值的事能额外收获能量。
If you funnel your efforts to the wrong activities, you quickly progress down a road that doesn’t lead towards your dream destination. By directing your attention and energy on your dream at the start of each day, you guarantee that you’ll be closer to your dream today than you were yesterday. This incremental progress adds up to significant gains over time.
要是你努力的方向错了，就会陷入和梦想背道而驰的深坑。每天从端正方向和聚焦能量开始，你就能确保日复一日更接近梦想。积沙成塔，集腋成裘。
When you combine the small wins from these morning rituals, you create a string of victories that power your day. You’ll feel more confident and better equipped to handle the obstacles that arise throughout the rest of the day. Regardless of the difficulties the day presents, you have already notched important successes.
你把每日早起仪式的小成绩汇总起来，就会创造出给每一天注入活力的一系列成就。你更加自信了，也能更好地应对每天层出不穷的困难和障碍。无论还有多少艰难险阻，你已经稳稳取胜。
——总结——
1. in the rear view mirror直译是“在后视镜里”，搜索必应词典以后发现还有“慢慢消逝”，“回溯过去”，“把……甩在后面”，“关注，担忧”的引申含义。英译汉的重点之一就是如何将英语中的形象化生动描述转化为中文的准确表达。例如这一句，从字面意思来看是“把赖床留在后视镜里”，显然不通，所以根据引申含义，应该是“把赖床抛在脑后”或者“摆脱赖床的习惯”之类的意思。
2. 作者查尔斯•杜希格所著的《习惯的力量：为什么我们这样生活，那样工作》已由中信出版社于2013年3月出版发行，豆瓣评分8.0。这本书的中文译名很棒，原英文名是Why We Do What We Do in Life and Business，如果平铺直叙就是“为什么我们在生活和工作中这样做”，就没有现在这个版本“为什么我们这样生活，那样工作”工整有趣。
3. 之前我翻译过里奥•巴伯塔一篇关于早起的文章中讲到了一个有效办法就是把手机放的离床尽可能远，这样必须下床，也就等于起床了。然而这篇文章的作者认为这没用，我猜测，大概是关了闹钟后，还是可以很快窝回床上，因为床的吸引力最大。落跑闹钟一度很流行，只是我用不着，就没买过。我想它比烧钱闹钟成本低多了，因此肯定更有效。
4. 一个含义广泛的小单词：notch n. 刻痕，凹口；等级；峡谷vt. 赢得；用刻痕计算；在…上刻凹痕。文中的notched是过去完成时态（have notched），同时notched也有形容词含义adj. 有凹口的；有缺口的；有锯齿状的。根据上下文，这里的notch用的是“赢得”的意思。
原文作者：JOSE RAMOS
原文链接：7 Morning Rituals That Give You A Head Start Every Day
“本译文仅供个人研习、欣赏语言之用，谢绝任何转载及用于任何商业用途。本译文所涉法律后果均由本人承担。本人同意简书平台在接获有关著作权人的通知后，删除文章。”
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