“本譯文僅供個人研習、欣賞語言之用，謝絕任何轉載及用于任何商業用途。本譯文所涉法律后果均由本人承擔。本人同意簡書平臺在接獲有關著作權人的通知后，刪除文章。”
翻譯BY劉安娜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.
早起儀式能幫你精神抖擻度過一天。它們帶來的小小勝利充滿正能量，激勵你完成任務。
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.
習慣早起，你就能在太陽升起前完成一些待辦事項，這多有成就感啊。一旦你固化了這些早起儀式，你就能毫不費力地開啟成功的一天。
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.
《習慣的力量：為什么我們這樣生活，那樣工作》的作者查爾斯?杜希格曾寫到，“一旦你認識到習慣可改，你就擁有了自由和責任來重新塑造它們。”通過深思熟慮地設計你的早起儀式，你就能創建高效工作的架構。
1. Defeat the snooze button 戰勝“再睡一會兒”
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.
拒絕賴床，鬧鐘響了直接起是你今天的第一個小成績。抵制再睡一會兒的誘惑如同挑戰一場馬拉松長跑。不過你也能做一個把小睡拋之腦后的人。
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.
沒什么萬能的抵制小睡誘惑的辦法。每個人的解決辦法不一樣。你可以今天開始嘗試，直至發現適合你的辦法。
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，我每天早上賴床兩小時。我試過各種各樣的辦法去克服，早點睡兒，設定多變的鬧鐘鈴聲，把手機放在離床特遠的地方，我必須穿過房間去關鬧鐘。沒有一種方法持續有效。每天的一個任務就失敗讓我很沮喪。
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.
后來我發現，落跑鬧鐘對我有奇效。它是一種帶輪子的鬧鐘，發出吵鬧的啾啾聲，每幾秒鐘就變換音調和頻率。每天早上我都睡眼惺忪地追著鬧鐘滿屋子跑，好把這尖叫聲關上，同時完成了有氧運動。
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.
尋找抵制賴床誘惑的辦法像是一場科學試驗。別因為努力失敗就責備自己。你應該把不起效的方法從備選清單中去掉，開始嘗試下一場試驗。最終你會找到一種適合你的辦法。
2. Wake up earlier 更早醒來
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.
你克服賴床的同時，堅持再早點兒起。清晨你將不受外界干擾，沒有郵件、短信和各種雜事分散注意力。而早起也有精神上的好處，你會覺得早上賺了一個小時，感覺有了個有利的開端。
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.
如果你不是個早起星人，你的長期目標也就不是每天早上5點起。這也沒關系。如果你現在每天早上8點起，突然提前3小時起床，很有可能失敗。要是有人一大早叫你起床，你倒是可能成功幾天。
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.
不過，作息上的劇烈變化通常無法持久。冰凍三尺非一日之寒。試著每天早起15分鐘是比較切實可行的。過不了幾年，你就會為自己能每天5點起床而驚訝了。
3. Make your bed 整理床鋪
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.
整理床鋪是給一天加分的最簡易便捷的方法。你用不到一分鐘就能完成。它給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.
床鋪整理好后，井井有條的環境有助于梳理思緒，用這一簡單舉動開啟家務整理，暗示著你已經準備好開始工作了，幫你保持冷靜，理智思考。
4. Immerse in positive states of mind for 2 minutes 專注正念思考2分鐘
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.
將思緒集中于關注你今天最想要的：愉悅的、令人鼓舞的、激動人心的，分清輕重緩急。捫心自問：今天你最滿意的是什么？什么讓你心神愉悅？什么令你激動不已？你今天將關注哪些活動？即便你今天早上感到焦慮、悲傷或者不堪重負，也要執行這一早起儀式。
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.
通過每天早上關注正念想法，你可以把頭腦調頻到關注所有情景的最好一面。持續關注令你身心愉悅和激動不已的方面，你將變得熱情又樂觀。明確每天的優先事項幫你把控全天工作，不受環境推力，也不被他人的日程表所影響。
5. Write down your goals every morning 每天早上寫下目標
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.
你得明確實現夢想的路徑，并把激動人心的目標都寫下來。近期，加州多明尼克大學一項研究表明，把目標寫下來的受試者完成情況比沒寫的人更可觀。把目標寫下來比只在腦子里想想強多了。每天閱讀目標，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.
每天都寫一遍目標是最好的。用這種日日重復的方法有力地強調目標。這個辦法在你的意識里詳細勾勒目標，并逐層推進到潛意識里，持續將這些目標樹立為最優先級事項。
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.
這樣一來，即便你忙于其他項目，潛意識也會持續追逐夢想。思緒會不停尋找實現夢想的有效途徑。利用這一儀式，你的大腦成了你的義務助手。
6. Envision living your dream life for 5 minutes 用5分鐘想象理想生活
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分鐘在腦海中想象你過上了夢想中的生活。比如說你到巴黎度假兩周。走在拉丁廣場的狹窄街道上是什么感覺？法國大餐好吃嗎？聞起來怎么樣？你坐在咖啡館里喝意式特濃咖啡的時候都聽到了什么聲音？
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.
志向高遠則道阻且長。當你遭遇挫折和低谷，難免想要放棄，去過更容易的人生。想象你理想的一天，這樣的一周，甚至以夢想的方式過一生。這會激勵你斗志昂揚。這種練習還能使目標更清晰，意義更明確。它帶來的動力能指引你穿越人生低谷，為實現夢想指明方向。
7. Work towards your dream 為實現夢想而努力
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.
你得在每天被工作瑣事纏身之前就為夢想付出努力。可以從每天早上預留5分鐘開始，逐漸增加到一小時，完全用于實現夢想。
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.
每天早上用這珍貴的一小時完成一些讓你開心激動的事情，而不是不情不愿地做一些瑣事。因為人每天的精力都是有限的，早晨聚焦最有價值的事能額外收獲能量。
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.
要是你努力的方向錯了，就會陷入和夢想背道而馳的深坑。每天從端正方向和聚焦能量開始，你就能確保日復一日更接近夢想。積沙成塔，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.
你把每日早起儀式的小成績匯總起來，就會創造出給每一天注入活力的一系列成就。你更加自信了，也能更好地應對每天層出不窮的困難和障礙。無論還有多少艱難險阻，你已經穩穩取勝。
——總結——
1. in the rear view mirror直譯是“在后視鏡里”，搜索必應詞典以后發現還有“慢慢消逝”，“回溯過去”，“把……甩在后面”，“關注，擔憂”的引申含義。英譯漢的重點之一就是如何將英語中的形象化生動描述轉化為中文的準確表達。例如這一句，從字面意思來看是“把賴床留在后視鏡里”，顯然不通，所以根據引申含義，應該是“把賴床拋在腦后”或者“擺脫賴床的習慣”之類的意思。
2. 作者查爾斯?杜希格所著的《習慣的力量：為什么我們這樣生活，那樣工作》已由中信出版社于2013年3月出版發行，豆瓣評分8.0。這本書的中文譯名很棒，原英文名是Why We Do What We Do in Life and Business，如果平鋪直敘就是“為什么我們在生活和工作中這樣做”，就沒有現在這個版本“為什么我們這樣生活，那樣工作”工整有趣。
3. 之前我翻譯過里奧?巴伯塔一篇關于早起的文章中講到了一個有效辦法就是把手機放的離床盡可能遠，這樣必須下床，也就等于起床了。然而這篇文章的作者認為這沒用，我猜測，大概是關了鬧鐘后，還是可以很快窩回床上，因為床的吸引力最大。落跑鬧鐘一度很流行，只是我用不著，就沒買過。我想它比燒錢鬧鐘成本低多了，因此肯定更有效。
4. 一個含義廣泛的小單詞：notch n. 刻痕，凹口；等級；峽谷vt. 贏得；用刻痕計算；在…上刻凹痕。文中的notched是過去完成時態（have notched），同時notched也有形容詞含義adj. 有凹口的；有缺口的；有鋸齒狀的。根據上下文，這里的notch用的是“贏得”的意思。
原文作者：JOSE RAMOS
原文鏈接：7 Morning Rituals That Give You A Head Start Every Day
“本譯文僅供個人研習、欣賞語言之用，謝絕任何轉載及用于任何商業用途。本譯文所涉法律后果均由本人承擔。本人同意簡書平臺在接獲有關著作權人的通知后，刪除文章。”
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