原文作者：Gianni Cara  原文出处：www.quora.com/What-is-the-most-inspiring-way-to-start-the-day/answer/Gianni-Cara

前言：早起是个难题，懒床已变习惯？一日之计在于晨，让自己早点起床我也尝试过很多方法，逛quora的时候看到一篇回答怎样开启高效一天的回答，觉得不错，所以翻译过来分享一下，希望对你也有帮助。

“你开启一天的方式将会影响你整天。”——抱歉不知道这句话是谁说的。

我花了一段时间才认识这一点，但是现在我很高兴我对于我清晨的规划安排有了足够的重视。

你懂的。我过去也是常常调很多个闹钟，一次又一次按下直到最后没有选择的余地了我才起床。我一天中的第一个小时通常是很糟糕的，经常性的在慌忙中与时间赛跑。错失了应该是淋个热澡然后享受一顿美味的早餐的轻松、舒适时光。最后，当我打开电脑并开始工作的时候，我的思绪才开始集中起来。

四个月以前我决定去改变这种现状并开始改掉这些坏习惯，培养一些好的习惯。我偶然发现了“梯形习惯”的想法；《习惯的力量》作者查尔斯.都希格解释了解释它作为其他习惯生长的土壤，就是当一好个习惯一旦进入到你的生活当中，它就能使改变坏或者培养其它好习惯变的更加容易。

在我的例子中，帮助我正确开启一天的习惯要旨就是：早睡早起。

至少要7个小时的睡眠时间才能够保证我一天身体能量的提供，过好这一天就早点起床，给自己的身体和大脑一些必要的时间去准备，然后制定一份有效的计划去工作，朝着自己的目标前进。

好了，说了这么多废话，我就来说说我是用什么方法培养早起的好习惯并开启高效的一天的。

这里面并没有什么魔法，如果你睡的时间少于7小时，然后还想第二天早晨早起，这很难，你一般还是会继续睡下去。

所以第一条，在晚上的时候你要强迫你自己去睡觉，将这个变成习惯，经过至少一周以后你就会慢慢的在11点到12点之间睡觉并且在6:30到7点中起来了。

在闹铃第一遍响的时候就要起来，别拖！！说起来容易，执行起来却很难，那这里就有一些方法了：

1、将你的手机放到离你的床远点的地方，最好距离是你要下床站起来才拿的到，但是又不至于太远听不到声音。

2、放一杯水放到手机旁边，拿手机的时候喝杯水，水能加快你的新陈代谢，帮助你的身体冲洗毒素并给你的大脑增添燃料，所以，当你关闭闹铃的时候，喝完了至少500毫升水，这些将给你能量然后使你保持清醒。

3、关闭闹钟的那种什么响铃后过十分钟再响铃的设置，有可能你会因次睡过头而产生一些问题，但是希望你结束这种睡完十分钟又睡十分钟的死循环。

4、照顾好你的身体，现在我们已经早起了，是时候该吃一些早餐了。在经历一夜的身体运转之后，早餐将给身体和大脑提供必要的燃料，研究表明早餐能够帮助稳定血糖水平。

以上。

——————————————

以上都是意译，觉得这个方法还是挺好的；水平有限，哪里错了就包涵。

部分原文：

“The way you start your day can affect your whole day."

(sorry, but couldn't find where this quote come from).

It took me a while to realize this, but now I am glad that I give great importance to my morning routine.

You know, I used to be that guy who would push the snooze button several times until I didn't have a choice and had to wake up. The first hours of my day would be frequently terrible. Always in a hurry, running against the time.

Quite frequently I wouldn't have a proper breakfast and showering wasn't a pleasurable and relaxing moment as it should be. My thoughts would be only focused on when I would finally open my computer and start working.

Four months ago I decided to change this and started implementing a few good habits while cutting the bad ones. When studying about habits, I stumbled upon the idea of"keystone habits".Duhigg, who wrote "The Power of Habits", explains it as the soil from which other habits grow. It's like an habit that once integrated into your life makes it much easier to build or change other habits.

In my case, the keystone habit that is helping me to start the day on the right note is a combination of 2:Sleeping well and waking up early.

Having at least 7 hours of good sleep provides me with the energy I need to get most things done. Managing to wake up early, gives me the necessary time to prepare my body and mind for the day, and make an effective plan to work towards my goals.

Ok, so let me go into more details about how I managed to build this keystone habit, how I prepare my body and mind for the day, and the kind of things I focus on when writing my effective plan:

1. Have at least 7 hours of sleep and Start Early

There's no magic about this. If you want to sleep for a minimum of 7 hours and wake up early in the morning you will have to go to bed in a decent time.

In the beginning, just force yourself to wake up early and in the end of the day you will be begging for your bed. Turn this into an habit, and in less then a week you will get used to sleep between 11pm and 12am and start your day at 6:30 am / 7 am.

One important trick here is to wake up with the first alarm,avoiding using the snooze button.Easy to say, right? Ok, so let me explain how I dealt with this:

First thing, put your phone far away from your bed. It has to be far enough that you cannot reach it without standing up, but not so far that you can't hear it (yes, I guess this is important).

Second point, remember to leave a bottle of water besides it. Water fires up your metabolism, hydrates you, helps your body flush out toxins and gives your brain fuel [1]. So as soon as your turn off the alarm, drink at least 500 ml of water. This will give you an energy that will motivate you to stay awake.

Third and last point, turn off the snooze option. This will create you some problems in the morning to sort out how to turn it on again. Hopefully, enough problems that will lead you to give up from sleeping another 10 minutes. Every phone should have the option to turn it off. Just search for it.

Like every habit, things will get better with time.

2. Take care of your body

Now that you managed to wake up early, it's time to have some proper breakfast.

Breakfast provides the body and brain with fuel after an overnight fast - That's actually where the name comes from: Breaking the fast. Researchers believe that breakfast may help to stabilise blood sugar levels, which regulate appetite and energy [2].

You can start to see now why waking up early is part of my keystone habit? I used to ignore breakfast most of the time because "I didn't have time for it".

Once done with breakfast, it's time for some exercises. If you are an intellectual and think that exercises won't make any difference in your life, did you know that exercises have a fundamental role in learning? Physical exercises increase the number of neurons being born and surviving [3]. So work your ass off and do at least 10-15 minutes of exercise. It can be 2-3 series of push-ups or abs. Just do something.

Lastly, don't forget to keep drinking water every half an hour. As we saw before, water fires up your metabolism, hydrates you, helps your body flush out toxins and gives your brain fuel. So I guess we have enough reasons to drink a lot of water during the day.

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