how waking up at 4:30 affected my productivity.

如果在清晨 4:30 起床會如何影響我的效率

I woke up at 4:30 a.m. for one week, like a Navy SEAL.

我學海豹部隊在清晨 4:30 起床

I've read a lot about how Navy SEALs

我曾讀了許多關於海豹部隊

like Jocko Willink wake up at 4:30 in the morning.

像是 Jocko Willink 在清晨 4:30 起床

Jocko famously says that discipline equals freedom.

Jocko有句名言「紀律即是自由」

It is Friday, two days before I start this experiment.

今天是星期五，我開始實驗的前兩天

Normally my alarm goes off five minutes before 8:00 a.m.

通常我的鬧鐘都在 8:00 的前五分鐘響起

Setting my alarm a full three and a half hours earlier

把我的鬧鈴提前整整三個半小時

is gonna be really scary.

這一定會很恐怖

Will I survive?

我能成功嗎？

I know I'm gonna break this bed by 8:00 p.m. rule,

我知道我會打破 8:00 上床睡覺的規定

because I already have plans next week that start at 7:30.

因為我計畫從下星期 7:30 開始

The gym in my building doesn't open until 6:00,

大樓的健身房 6:00 才開門

so I'm gonna try and kill an hour and a half outdoors.

所以我得在外面待一個半小時

I don't drink coffee, so this is probably

我不喝咖啡所以

gonna be pretty hard for me.

這對我來說可能會很難

The bag cam, what are the eye bags looking like?

我的眼袋看起來如何？

Pre-4:30 a.m. eyes.

清晨 4:30 前的眼睛

It is Sunday night, it is 9:42 p.m.

現在是星期天晚上 9:42

I am going to attempt to go to sleep.

我要試著入睡

That's just not enough hours.

時間不夠多

(yawn)

(呵欠)

Never have I ever cooked at 5:20 in the morning.

我不曾在早上 5:20 煮飯

Here we are, 7:30 a.m.

終於早上 7:30 了

I have made my lunch for the entire week, minus Friday,

我做了整星期的午餐，除了星期五

I have straightened my hair, and that is it.

我弄直了我的頭髮，就這樣

Let's see who's here.

看看誰在這裡

Oh, surprise! Nobody.

喔，驚喜！沒人

I was a little loopy, I was a little giddy,

我有點糊塗，我有點頭昏

and then around lunchtime, I got a little hangry

在午餐時，我又氣又餓

and I ate my lunch that I made this morning,

我吃了今早做的午餐

and that got my energy back up a little bit,

這讓我體力稍微回復

and then, like, 1:15, 2:00, I was just.

然後到了 1:15、2:00 時，我簡直

(whistling)

(口哨)

(crash)

(撞擊聲)

Jacqui: What are you doing tonight after

Jacqui：在你開始 4:30 起床後的

getting up at 4:30?

今晚要做什麼

Emma: We're going to the movies!

Emma：我們要去看電影！

I don't even know what to say.

我根本不知道該說什麼

I'm so tired.

我好累

I was pretty productive.

我效率很高

I did finish a video.

我完成了一部影片

I can see already why this is a good idea

我已經知道這為什麼是個好主意

for certain people.

對某些人來說

I don't know if that certain people is this people.

我不知道某人是不是這個人

If I had to rate my energy level from zero to 10,

如果我把我的經歷分成 1 到 10 的等級

I would say I'm about a four and a half.

我會說我現在大約是四又二分之一

It's Tuesday!

今天是星期二！

So, today I woke up at 4:30 and I went for a run.

所以今天我 4:30 起床慢跑

I hate this so much.

我討厭這一切

Not a runner.

我不是個好跑者

Ooh, I see a rat.

喔，有一隻老鼠

Oh, a duck!

喔，一隻鴨！

Look at all the wildlife!

看看大自然！

I ran for about six minutes.

我跑了大約六分鐘

High five.

擊掌

That's what I thought.

我是這麼想的

And just like that, folks,

就像傳說

I'm a human being before 7:00 a.m.

我在早上 7:00 前是人類

I would never describe a run as peaceful before today,

在今天以前我不曾有如此平靜的慢跑

but it was.

真的是如此

The lighting was lovely.

光線很美好

I think exercising in the morning

我覺得在早晨慢跑

helped me stay a little more chipper.

使我比較神清氣爽

I felt more confident today.

我今天比較有信心

I would say, on a scale from zero to 10,

我會說，從零到 10 的等級

I feel about a seven.

我感覺有七

Oh, oh, and the bag cam.

喔，喔，相機包

How are the bags doing today?

今天的黑眼圈如呵？

My grandma calls them suitcases.

我的奶奶叫它們行李袋

I turned off the alarm, and then I sat in bed

我關掉鬧鐘、坐在床上

on my phone for about a half an hour.

講了半小時電話

And then, at 5:00, I was like, alright girl,

然後到了五點，好了女孩

it's time, you're gonna do a thing.

時間差不多了，你該做些事

And guess what I did?

猜猜我做了什麼？

I painted my nails!

我彩繪了指甲！

I also painted my toenails.

我還彩繪了腳指甲

I did a really bad job.

我做的真糟

And then I had my phone call

然後我打了電話

with my friend Dana, who lives in Israel,

跟我住在以色列的朋友 Dana

who's seven hours ahead of me.

她的時間比我早七小時

So that was a plus.

所以是用加的

I had an interview today

我今天有一場接見

with someone I've been trying to

跟一個我一直想試著

get in contact with for a while,

接觸的人

and it went really well, so I was really hype

事情進行得很順利，所以我有點小興奮

for, like, 45 minutes,

大概 45 分鐘

and then just (boom) crashed.

然後情況急轉直下

I had such a hard time this morning.

我度過一個艱困的早上

I got into work and I couldn't function.

我開始工作卻難以進行

I'm gonna play my kickball game,

我要來玩我的踢球遊戲

and I'm gonna try to go to bed by 8:00.

然後我要試著在 8:00 上床睡覺

I know that's not gonna happen,

我知道這是不可能的

but I need to actually try.

但我要實際去試試看

The bedtime is what's messing me up.

睡覺時間把我搞得一團亂

Just got back from kickball.

剛剛踢球回來

It's 9:12, I'm going to bed, bye!

現在是 9:12，我要去睡覺了，掰掰！

Hi, it's Thursday, and I am much more alert!

嗨，今天星期四，我現在更機敏了！

I had all this footage from a trip that I went on

我在十一月跟家人去旅行

with my family in November,

拍了這些鏡頭

and I had never pieced it together

我從未把它們拼湊在一起

into any sort of cohesive thing,

用任何黏著的東西

so that's what I did this morning.

這就是我今早在做的事情

I finished it, finally.

我完成了，終於

And then I changed and went to the gym,

然後我換裝去健身房

then I showered and I came to work.

然後我淋浴完去工作

As you can see, my energy levels

如你所見，我的能量等級

are pretty high today.

今天非常高

I cracked the formula.

我突破了瓶頸

If you go to bed at a reasonable hour,

如果你在合理的時間睡覺

and then you do exercise when you wake up,

然後起床後運動

bag cam, bag cam.

相機包，相機包

I'm looking okay today, I think.

我想我今天看起來還可以

It's Friday.

今天是星期五

Made it.

成功

I did wake up and I went for a walk

我起床然後去散步

at the Brooklyn Bridge, which was lovely.

在布魯克林橋，一切很美好

The weather was a perfect 72 degrees,

天氣 72 度很完美

the light was beautiful, there weren't too many clouds.

陽光很美麗，沒有太多雲

Oh, it was a dream.

喔，好像一場夢

Everyone should wake up and see the sunrise

每個人都應該起來看看日出

at the Brooklyn Bridge once in their life, just once.

一輩子來一次布魯克林橋，一次就好

I got to call my British mom today,

我今天要打給在英國的媽媽

because they're five hours ahead,

因為他們的時間早五小時

so I called her at about 5:30 this morning,

所以我在今早 5:30 打給她

and that was really nice to catch up with her.

能趕上她真的很棒

I was actually incredibly productive today for two reasons.

有兩個原因讓我今天不可思議的有效率

One, I figured out the sleep schedule.

第一，我找出了睡眠時鐘

Two, it's the end of Q2 and everyone was hustling.

第二，現在是第二季結束，大家都很慌亂

I feel okay.

我覺得還好

How do my eyes look?

我的眼睛看起來如何？

Check out the bag cam.

看看相機包

I have major respect for Navy SEALs

我十分尊崇

who wake up at 4:30 in the morning,

在 4:30 起床的海豹部隊

anyone who works night shifts, has wild hours,

所有輪夜班的人都有著混亂的時間

kudos, I get it now maybe a little bit,

名聲，我現在稍微懂了

maybe not to the fullest extent, but, like, wow.

也許不完全懂，但是，哇

All in all, at the end of this experiment,

總而言之，在這個實驗的結尾

I understand now why people wake up at 4:30.

我現在理解了為什麼人們要在 4:30 起床

You feel really good about yourself

你會很有成就感

when you're productive before

你表現的很有效率

everyone else you know has even risen from the pillow.

在所有你認識的人都還躺在枕頭上

I don't know if this 4:30 time is gonna stick.

我不知道是否能維持 4:30 起床的計畫

I did like being awake at sunrise,

我曾經被日出叫醒

but sunrise is like 5:30,

但是日出是 5:30

so maybe I'll push to a 6:00 a.m., 6:30 wake up.

所以也許我提前會早上 6:00、6:30起床

Having a regimented wake up time

有個規定的起床時間

was really useful for me.

對我來說真的很有幫助

I could feel a little more rested,

我可以感到比較安定

but other than that, I've achieved a lot of things

但除此之外，我完成了許多事情

I've needed to do for a long time this week.

是我這星期本來需要花了很多時間做

I think waking up at 4:30 really opened my eyes.

我想 4:30 起床真的讓我大開眼界

Now that this week is over, I'm gonna go take a nap.

現在這星期結束了，我要來小歇一下

I'll see you guys later.

我們下次見