Does your current morning routine consist of hitting the snooze button four times, feeling lazy to get up, or just feeling stressed and depressed with all the external news happening in the world?
Having a great morning routine can make all the difference in being productive, achieving goals, feeling organized and happier, and doing all of this with confidence.
您是否經常賴床？懶得爬起來？或對外界新聞感到壓力、沮喪？
有一個好的晨間日程可以讓您變得更有效率，更容易達到目標，讓您的生活井井有條並充滿快樂和信心。
Reasons to Set a Routine
設定日程的原因
Productivity coaches suggest that daily habits can be an indicator of increased productivity and achievement. Although coaches have varied ideas on the types of daily habits to include, most agree that how we begin our day has a tremendous impact on how the rest of the day seems to go.
Creating a morning routine is not focused on who can accomplish the most or check off more boxes than everyone else. Instead, it is about allowing yourself to begin your day with confidence, peace, and a positive attitude.
效率培訓師認為，日常習慣可以作為高生產力和成就感的指示標誌。儘管輔導員們對哪些日常習慣類型能提升生產力有不同的看法，但大多都同意說，人們開始新一天的方式將會對這天餘下的時間產生巨大影響。
最好的早晨習慣並不在於比其他人完成更多的任務，但它會讓您以自信、平和、積極的態度開始新的一天。
Before you start...
在您開始前...
Take Charge of Technology
使用科技
Despite some of our best efforts to not let technology take over, we often find it getting in the way or being unavoidable. In developing your morning routine, don't focus on giving up technology because—let's be honest—that will not work. You may likely use your phone as your alarm!
What you're looking to do instead is take back authority over your technology. As time management coach Craig Jarrow suggests, allow the technology to work for you and use it accordingly. You decide how your devices or technology in general, will play a role in your morning routine.
If you find yourself letting aimless screen time invade the morning routine, allow yourself to put those boundaries back in place so that you can refocus on the purpose of developing a healthy morning routine.
儘管有時我們已經儘量不讓科技完全掌控生活，但智能科技無可避免地參與著我們日常生活中的一大部分。當您制定晨間日程時，別急於選擇離開電子設備，誠實點，我們並離不開。首先您可能就需要用手機當鬧鐘。
您要做的其實是從科技產品上奪回您的主動權。時間管理輔導員Craig Jarrow建議到：讓手機服務於您，您根據自身需求來選擇使用它。您大可自己決定手機在晨間日程中需要扮演的角色。
如果您發現您經常漫無目的地看手機，幹擾到了您的晨間日程，那就得重新設置界限，讓您可以重新專注於制定健康高效的晨間日程。
Plan at Night
晚上的提前計劃
Although we are talking about developing a good morning routine, it can be helpful to start this process the night before. If there are things you can set in place to make your morning easier, go ahead and do that before bed. Simple ideas could include laying out your clothes for the next day, prepping the food you will have for breakfast, or packing your lunch ahead of time. Your morning self will thank you!
在前一天晚上制定好次日的晨間日程會對您更有幫助。試著在入睡前就提前計劃、準備好第二天早上醒來會需要用到的物品，讓第二天的早晨更加輕鬆。可以只是簡單地整理好明天要穿的衣服，準備好早餐，提前包好您的午餐……第二天早晨的自己必定會感謝您這樣做。
The way I feel when I do my morning routine is very different from the days when I skip it. It’s very important to set intention to everything you do in life, no matter how small that thing seems at the beginning. I feel very out of control and fall behind when I just wake up and roll with the day without any plan and direction for myself and don’t feel like my life belongs to me at all.
我有日程的早晨和沒日程的早晨是完全不同的。生活裡無論是多小的事，都要對每一件事下定決心。當我每次醒來後沒有計劃和方向，我會翻來覆去，感到十分失控和落後，感到我的生活不屬於我。
I knew about these practices, which I’m going to share with you, for a long time but started practicing them consistently only by the end of 2018 and it had a very positive impact on my life.
今天我將與您分享一些我熟知已久的晨間日程式。自2018年底我開始實踐這些方式，至此對我的生活都有著非常積極的影響。
Before I tell you about each of them, I just want to tell you one thing that’s better to keep in mind - be flexible. Don’t expect yourself to be perfect all the time or be consistent 100% of the time. This was my main problem for a long time when I tried to achieve perfection at everything and each time when I didn’t do something or missed one of the things on the list, I』d feel like a failure. The morning routine should make you feel good and not stress you out even more. And by the way, all of this you can accomplish in an hour or even less.
在詳細介紹前，我希望大家記住一點，需要靈活對應自己每天的日程設置，不要指望自己會百分百地堅持做到完美。我之前有很長一段時間就想把每件事都做得完美，一旦日程中有某件事沒有做好時我就會感到挫敗。晨間日程應該讓您開心愉悅，而不是給您帶來更多壓力。您可以在一個小時甚至更短的時間內完成它們。
Let me walk you through each practice I do when I have my perfect morning routine.
讓我來一步步告訴您我如何實踐我的晨間日程。
I got the inspiration and picked them up from the book 『Miracle Morning』 by Hal Elrod. Check that book out if you want to learn more details. In his books he has an expression S.A.V.E.R.S where:
我從Hal Elrod的書《Morning Miracle》那得到靈感。
我從Hal Elrod的書《Morning Miracle》中得到了許多靈感。如果您感興趣，也推薦您去閱讀這本書籍。作者在書中提到步驟S.A.V.E.R.S，它們分別意味著——
S - Silence.
S代表寧靜
「S」 stands for Silence which means to take some time to sit in silence and meditate. Take deep breathes and connect with your inner self.
S代表寧靜，意味著花些時間靜下來冥想。深呼吸，感受自我。
A - Affirmations.
A代表肯定。
Affirmations are just simple positive expressions which you tell yourself. I know it might sound silly to someone to say positive things to yourself, but it's worth it. I won’t lie if I say only after 7 years of practising I feel what a huge impact it has in my life. Especially if you used to say things like 「I can’t make it」, 「I don’t worth it」, 『I’m not good enough」...all these are very toxic thoughts which only harm your own life. But constantly saying to yourself positive expressions will completely change your beliefs about yourself. Try it.
肯定自我，是您可以做到並給予自身最簡單並積極的表達。有些人可能會認為對自己說積極的語句很蠢，但其實這一定是值得的。經過七年的訓練，自我肯定對我的生活有著巨大的積極影響。特別是如果您曾對自己說過「我做不到」、「我不值得」、「我不夠好」等這樣的話，這些非常有害的想法只會更加傷害到您的生活。但不斷地對自己說積極的鼓勵，則會完全改變您的信念。不妨現在就試試！
I use the App called 'I AM' affirmations. I really love this one because it sends notifications and it's nice to get positive messages throughout the day.
The link:
iOS: https://apple.co/3iKIz4k
Android: http://bit.ly/3qHVjvs
我使用的一個APP叫做'I AM' affirmations。我很喜歡這個軟體的原因是它會每日發送推送，在一天之內收到多條積極、肯定的信息推送會讓人備受鼓舞。
連接：
iOS: https://apple.co/3iKIz4k
Android: http://bit.ly/3qHVjvs
V - Visualization.
V代表想像。
Our imagination is powerful. We can literally make our vision a reality. That’s why it is important to take time to visualize in our minds first what we want to have in our own life.
我們的想像力是十分強大的。我們也確實可以將我們的願景實現。因此，花時間想像我們所憧憬的事物是很重要的。
E - Exercise.
E代表鍛鍊。
It doesn’t have to be a very intense workout everyday. Even 20 minutes of yoga will do its job, circulating the energy throughout your body. Sometimes it’s really hard to exercise in the morning, but I make sure that I move my body during the day.
我們並不一定需要非常高強度的運動，如其實簡單的20分鐘瑜伽就能夠讓一些能量在您的體內進行循環。我也理解有時候晨練較為困難，但我一定會確保在一天之內會進行一次運動。
R - Reading.
R代表讀。
This was always something important for me. The same way, how food fuels your body, reading is a fuel for your mind. Especially self-development books will help you to become even better than you already are. Check out this book list we created for you to read in 2021.
這對我來說十分重要。讀書就像食物充實您身體一般充實著您的思想。尤其是自我發展的書籍將幫您變得比以前更好。看看我們為您在2021年準備的書單。
S is Scribing.
S代表塗鴉。
Which is basically Journaling. Journaling, for me, is a very therapeutic practice. It helps you understand yourself more and get connected with your inner self. It helps to find your voice, to understand your own needs and analyze your life. If you feel like you fell off the course or something is bothering you, journaling can help you dig deeper and find answers to your questions and look at yourself and your life from a different perspective. It is a way to learn how to be your own friend and work on your intuition.
本質上其實就是日記，日記對我而言是一種非常有益的療法。它可以幫助您更好地了解自己，並與自己的內在建立聯繫。它有助於讓您找到自己曾經的想法，了解自己的需求並分析生活。如果您覺得您偏離了生活軌跡或有事困擾著你，日記可以幫您更深入研究並找到問題的答案並從不同角度看待自己的生活。這是一種和自己成為朋友和鍛鍊直覺的方法。
These are the things which will make your day more meaningful, keep you mentally and physically healthy and well.
上述這些就是會幫助到您把一天過得更有意義、並讓您保持身體及精神健康的小貼士。
Later, after practicing these habits I found this app called 「Habitty」 and it is an amazing tool that keeps me accountable up until these days. It’s a nice and easy to use habit tracker.
The link:
iOS: https://apple.co/2Mp8nqA
Android: http://bit.ly/3t3lWx4
我在培養這些習慣的同時發現了這款app叫「Habitty」。它是一款十分厲害的小工具，可以幫助您更簡單地記錄並保持良好的習慣。
連接：
iOS: https://apple.co/2Mp8nqA
Android: http://bit.ly/3t3lWx4
As you can see I have my own version of SAVERS, but the idea is almost the same. When I see the list I feel the urge to check them off and it motivates me to do this kind of self-care routine to feel my best.
如您所見，我會像這樣設立一個自己的SAVERS版本日程。這樣的一張日程表會讓我更迫不及待地想要完成它，完成後也會讓我更有成就感。
The most important thing is staying consistent and to keep coming back. Nothing is perfect, so don’t be hard on yourself!
最後，最重要的是我們能夠持之以恆。但是畢竟人無完人，時刻保持輕鬆愉悅的心情會比什麼都重要。
圖片連結：
https://www.pexels.com/ru-ru/
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