it's been getting a lot easier to wake up

早起對我來說越來越容易了

I'm doing pretty good on time

我還蠻準時的呢！

hey guys!

嗨大家！

welcome back

歡迎回來

this..

這個影片...

this video is the video that I've been wanting to make for years now

我已經想做這個影片好幾年了

but I haven't because I haven't been living the dream of what this video entails

但我到現在才能發佈這個影片是因為

which is waking up super early

我之前都沒辦法實踐這個早起的行動

because I have been waking up at 4:00 AM

但在過去的三個禮拜

consecutively for the past 3 weeks..

我每天都四點起床

it's time for this video to see the day of light

所以我終於可以釋出這支影片了

just a little background.. I'm an epic snooze queen

跟你們說一件事... 我其實是個賴床女王

I'm the worst with waking up in the morning

我超級不擅長早起

because.. I don't know.. I

因為..其實我也不知道為什麼

I know snoozing for 2 hours with the alarm going off every 10 minutes

即使我知道賴床兩個小時（每十分鐘切掉一次鬧鐘）

is really poor quality of sleep

的睡眠品質很不好

but in my head, because it's instant gratification..

但在我腦中，這樣做不斷帶來短暫的滿足感

alarm goes off, turn it off right away..

所以情況就會變這樣：鬧鐘響了，把它關掉，再睡五分鐘回籠覺，鬧鐘又響，我又醒了

go back to sleep for like 5 minutes, wake up again..

所以情況就會變這樣：鬧鐘響了，把它關掉，再睡五分鐘回籠覺，鬧鐘又響，我又醒了

repeat, repeat, repeat...

就這樣一直重複循環下去

that's just, you know..

這就是...

that's the way I prefer to live my life for most of my life

我喜歡這麼做嘛 在大部分人生的時間

this week's video I want to share with you guys 4 real ways..

在這個影片裡，我要與你們分享四個實際、有效的方法

non-hacky, non-gimmicky ways to really wake up in the morning

不是那些老套、逼迫自己起床的方法， 去幫助你真正有效早起

because as much as it makes sense

因為與其「騙」自己早起

to trick yourself into waking up early

因為與其「騙」自己早起 不如讓自己「自動早起」

you don't want to trick yourself.. you just want to know like..

你不會想要逼自己早起， 而是你會「自動自發」早起

I'm going to wake up everyday at this time

像你會知道「我每天的這個時候會起床！」

and like you just naturally do it

然後你就會自然而然地辦到

because from personal experience

因為從我個人的經驗

no matter how far away I put my phone or my alarm

不管我把我的手機或鬧鐘放得多遠

or no matter if I put it like in a pot, in a drawer, in like the oven

或不管我把它放在一個鍋子裡、抽屜裡、 或是一個烤箱裡

I still will wake up turn it off

我還是會爬起來去把它關掉

and just go back to bed and go back to sleep

然後再爬回床上睡回籠覺

the first thing that I wanna talk about

我第一件想談論的事情是

and I think this is one of the most important things that's helped me a lot

我認為它是幫助我早起很大的一個重要因素，也就是

is minimize the time spent making decisions in the morning to combat decision fatigue

縮短早上拿來做決定的時間 來打擊「決策疲勞」

so what this means is pack your bags the night before

這個的意思是， 你可以在前一個晚上整理你的包包

your backpack, school bag, work bag, food bag

像你的背包、書包、工作包、零食包等等

cause I have all those bags because I'm a bag lady

（因為像我就有這麼多包）

and lay out your clothes the night before

還有在前一晚就挑好隔天要穿什麼

so you don't have to think about what you have to wear

所以隔天早上一醒來你就不用煩惱要穿哪件衣服

you just wake up and you put your clothes on

你只需要醒來，然後把前一晚選好的衣服套上就好了

this is what what a lot of people d with like working out in the morning

這也是很多會在早上起來運動的人的做法

laying out your gym clothes the night before

把運動的衣服在前一晚就準備好

and..

不然你也可以像賈伯斯這麼做 每天穿一樣的「制服」

having a couple of go-to quick breakfast recipes that you can whip up

或像他（祖克柏）

for me it's either turmeric latte which I just heat up milk

再來呢

add in some turmeric powder

就是準備一些能夠讓你快速出門的 早餐食譜

and maple syrup

我的話，我常做的是「薑黃那提」

a little bit of peppers, some salt

我只需要把牛奶加熱

it's really filling

加一點薑黃粉

or I'll make lotus root powder

還有楓糖

which I won't get into right now

一點胡椒跟鹽

because it's kind of difficult but I will show you guys

這就會很有飽足感

it looks really gross but it's really good

不然有時我會泡蓮藕粉

you mix it with cold water first

但我現在先不秀完整做法給你們看

and then you pour in hot water

因為它比較複雜一點 但我可以給你們看它大概長什麼樣子

and then it turns into this gelatinous thing

它看起來很噁，但其實很好吃

and I add in black sesame and maple syrup

先把蓮藕粉加冷水

然後再加熱水

so to give you guys a little more..

它就會變成有點凝固、膠狀

a little bit more context on what decision fatigue is

然後我還加了黑芝麻跟楓糖漿

basically our brain has a limited capacity to make decisions

and wunch we... once..

那我來補充解釋什麼是「決策疲勞」

omg I can't talk

那我來補充解釋什麼是「決策疲勞」

once we meh...

基本上我們的腦袋對於做決定有有限的能力

mmh

而ㄉㄢ我們..當

once we meet that threshold in making decisions

天啊我不會講話

our decisions become a lot more impulsive

當我們ㄩ..

mostly out of self-defense

（痾啊）

so it's like..

當我們達到那個能力的臨界點

if you already made a million decisions in the morning

我們所做的決定就會比較衝動

of like.. omg like..

大多數會是為了保護自己

you know I need to wake up

所以「決策疲勞」的概念就有點像

I need to brush my teeth

如果你在一個早晨需要做超級多的決定

I need to pick out what to wear

你就會覺得天啊

I need to pack my bags

我必須起床（無奈）

I need to do all these things

我需要刷牙

like just thinking about it

我要選今天要穿什麼

it's already so stressful that you're like..

我需要整理包包

you just won't wake up because you're like..

我需要做這些零零總總的事

I need to do all these 10 things before I can actually walk out the door

光是想有這麼多事要做

so if you have everything laid out for you

就已經為自己帶來很大的壓力

everything is ready to go

而這更會讓你自己更拒絕起床

boom *snaps*

因為你會想 「我必須完成這十幾件事情後才能夠出門」

that's all you need

所以呢～如果你把一切都在前一個晚上都弄好

this is actually something that's been backed by the scientific community

所有東西都準備好

a research was done with about 1,000 judges

boom

who were deciding whether criminals can go out on parole

這樣就能立馬出門

and it was found that beginning of the day

這個現象其實有被科學研究證實

that acceptance rates where criminals were granted parole was about like 65%

有個研究找來1000位法官

and it dips down significantly towards 0% by the time it's like right before lunch

請他們來決定犯人們可不可以假釋

and then right after lunch it goes back up to 65%

結果研究結果顯示，在一天的最開始

and by the end of the day it drops back down to 0% so..

罪犯的假釋率是65%

it has very little to do with

但隨著時間，快到中午午餐時間， 這個比率急速下降快至0%

what the criminals are.. why there in jail

而午餐後，又逐漸回升到65%

and has more to do with the judges having breakfast in the morning

然後到晚上，又慢慢下降至0%

and the more decisions they make throughout the day..

然而這個現象

they get like really overwhelmed and tired

其實跟罪犯在獄中的表現較無關

and their brain stops working

而是法官吃過早餐後，

so they're just like no no no no

隨著時間審核愈來愈多的案件

it drops down to zero

他們越來越感到疲乏跟疲憊

after they eat lunch they come back like..

他們的腦袋就停止運轉

"mmh! stomach's full! I'm happy let's make more decisions!"

所以就不給假釋

so this is one of the more important

於是假釋率到中午就降低到零

one of the most important things

而在他們吃完午餐回來後

I think that has really helped me just like get up

「恩！吃飽了！真滿意，來審更多案件吧！」

get out the door in less than 30 minutes

所以這就是

getting up early..

所以這就是其中一項很重要的事

great habit to have but even more important

幫助我起床、

prepping everything the night before

並在三十分鐘內準備好出門

so that you can get up in the morning

早起是個很棒的習慣

and just be like okay everything's already laid out

但記得重要的是

let me just.. I don't have to think

要把東西在前一晚都準備好

I just autopilot, do everything, and then out the door

你才能在隔天早上早起

alrighty

然後呈現：耶 每件事都已經準備好了 的狀態

numero dos

我不需要思考

your day* starts the night before

我只需要像自動駕駛，做完、拿完每件事跟東西， 就可以出門了！

this is something that my mom's told me countless times

好滴～～

this is something that blog posts and the interwebs has told me

（西文）第二點：

many many many years now

你的一天其實在前一晚就開始了！

but..

這是我媽媽跟我講過無數次的話

I've just now learned the importance that like..

還有很多部落格、網路文章也都這樣說

yes, if I want to wake up early

已經這樣很多年了

I definitely need to sleep a lot earlier...

不過

duh...

我最近才領悟到早起的重要性

so know how much time you need

「如果我想要早起

to sleep to be a normal functioning human

我真的需要需要早睡」

and plan your evenings and your days around that

（廢話廢話）

so let's say you need..

所以你要知道自己需要多少睡眠時間

historically I've needed 8-9 hours of sleep

身體跟頭腦才能在隔天「正常運作」

but that is a..

還有事先計畫你前一晚的行程

that is a past life now

比如說

I'm trying to test and push my limits

以往來說 我每天需要八到九小時的睡眠

to see if I can get about like 5½-6 hours a night of sleep

但是

so if I need to wake up at 4:00 AM

那已經是之前的習慣了

then that means I need to be in bed by 10:00 PM

現在我嘗試自己的極限

10, 11, 12, 1, 2, 3, 4, yes..

看我自己能不能夠每天睡五個半到六個小時就夠了

ideally I'll be in bed by 10:00 PM

所以如果我需要在早上四點

usually it's been like 10:30-11:00 PM

代表我需要晚上十點前就寢

which is why I've been like a straight-up zombie most of the days

10, 11, 12, 1, 2, 3, 4, 摁對

*zombie Rowena* uh.. I've fallen.. uh..

最理想狀態是十點上床

and I can't seem to get back up

但通常會是十點半到十一點左右去睡

help...

這就是為啥我好幾天都像殭屍一樣

send help.....

*殭屍Rowena* 痾...我快掛了回來倒在床上

it's really important to plan your evenings around your bedtime

我覺得我沒辦法起來了

so let's say you need to be in bed..

救命......

for me I need be in bed by 10:00 PM or I should be in bed by 10:00 PM

罷脫～救～命～

then that means I need to be home at the latest by 9:00 PM

所以～根據你就寢的時間 去計畫你前一天晚上的行程也很重要

so that I can come home

比如說你如果

prep everything, shower, get ready

以我來說好了 我需要十點前就寢

do my skin stuff

代表我最晚需要在晚上九點前到家

like make sure, like.. clean the apartment

我才可以回來準備東西

pack my bags, make my food for the next day

洗澡，整理

and one thing that I do is I set up..

做保養

my phone's do not disturb

或是整理一下環境

this thing

整理我的袋子、還有準備明天的食物

do not disturb

然後有一件事情是

it won't allow any calls or texts or notifications to come on

我會開啟手機的「勿擾模式」

do not disturb right?

（這個月亮功能）

another thing is make sure your night shift which is this thing

*勿擾模式on*

make sure it's on

它會暫時阻擋任何手機來電或訊息通知

the thing with..

這樣睡眠就不會被干擾了！

mobile.. mobile devices and laptop screens is like

還有另一件事就是 你也可以把「夜間模式」，就是這個

they emit a lot of blue light

你可以把它打開

which is something that will wake you up a lot

因為這些

and will mess your circa...

手機、電腦，電子產品的螢幕

will mess up your circadian clock

他們會發出很多藍光

what it does is it throws a layer of yellow tint light

這些藍光很容易干擾睡眠

on top of your screen so that

也會打亂你的

your eyes and your body is not being tricked

打亂你的生理時鐘

that it is daytime when it is actually nighttime

開啟夜間模式 它就會把藍光過濾掉

ok, number three

把螢幕的光轉換成暖色模式

when you wake up in the morning

這樣一來，你的眼睛跟身體

a lot of us..

就不會在晚上的休眠時間 誤以為現在還是白天了～

some people's alarm sound like..

好滴～第三點：

*loud obnoxious alarm sound*

當你一早醒來

it's like.. it's the first thing you wake up to every morning

我們很多人的鬧鐘

you don't want to be woken up and be like..

聽起來像這樣

*frantic Rowena*

*巨響刺耳鬧鐘*

gotta go somewhere gotta go somewhere

這是你一早醒來聽到的聲音耶～

something's going on, bright lights are flashing

你不會想要一早醒來就呈現

and like things are flooding and you're like running out the door right?

*忙碌驚恐Rowena*

so what I have been using is..

我必須起床 做這個 做那個

*birds chirping*

一天開始了 哇啊 光照進來了 一天開始運轉了

it's called bird song

然後你就匆匆忙忙地出門了 這樣也太緊迫逼人了，對吧？

and it slowly builds up

我用的鬧鐘呀 是這一個

from like very quiet to like..

*鳥兒啁啾聲*

louder birds chirping

這個鬧鐘叫做 Bird Song

and I feel like this gradual..

它的聲音會慢慢疊加

build-up of noise..

從非常安靜漸進到

it's just so much more pleasant

比較大聲的鳥兒聲

and it like gently wakes you up

我覺得這個漸進的

as opposed to..

鬧鐘聲量

*loud obnoxious alarm sound repeat*

會讓人感到愉悅、舒服很多

alright, so that's just like a little fun one

它是柔和地叫你起床

last but not least, this is..

而不是

I would say the most important thing you need to do

*bang bang bang 警報器響了？！*

know why you need to wake up

好滴～所以這點算是一個有趣的小技巧吧！

how early you need to wake up

最後一點！

and why you can't wake up any later than that

我認為，這點是你必須做的 最～重～要～的事！

by now you guys are probably like

「知道你為何要起床」

why in the world does this girl wake up at 4:00 AM in the morning..

「多早起床？」

what does she do..

還有「為何不能比那個預設時間晚起？」

why does she need to wake up that early..

你們現在可能會在想：

so I've always known the importance of waking up early

「這女生到底幹嘛早上四點起床勒？」

I've always known the benefits of waking up early

「她要做啥？」

your days are actually much longer

「到底為何要那麼早起床呢？」

you actually get a lot more done

我一直都知道早起的重要性

you're far more productive

我也知道早起可以帶來很多好處

you feel a lot better about yourself because it's like..

像你一天會有更長、更充裕的時間

you accumulate these little wins along the way

去完成更多的事情

and waking up early is actually a really big win

會有效率許多

I've known the importance of waking up early

進而對自己的感受比較好 有點像是

I've known importance of meditating

每天早起， 每天就能聚集一點點小超前或小成就

I've known the importance of doing Qi Gong practice

所以早起真的是一件很有益的事

which is something that I do within my spiritual practice

除了早起的重要性

and I've known the importance of reading

我認為靜坐也很重要

so all of these things like..

還有氣功的練習也是

I've been trying to incorporate some way somehow into my life

這些是我心靈修煉的方法

but it just.. it hasn't stuck around

還有閱讀也很重要

like hasn't.. it hasn't stuck

所以這些事情全部

and so I've been trying ever since..

我都試著把它們融入我的生活

2-3 years ago to like wake up at 4:00 AM

但是它們還沒成為「習慣」

and do all these things before work

像例行公事那樣

and I've done it maybe like 3 or 4 times, it's always like..

所以兩三年前我就開始嘗試

ooo! I'm going to do it tomorrow!

在早上四點起床

I do it once.. and I don't do it for the rest of the year

在出門去工作之前，先完成這些事

and I'll do it again one time.. and I won't do it for the rest of the year

我嘗試了三、四次， 但每次都像

so.. what I'm doing

耶！今天做了那我明天也要繼續～

what I've been doing is wake up at 4:00 AM

是有成功過一次....但之後我就整年都沒有做了

get to work around 5:00 AM

之後我又成功一次， 但不久後又中斷整年了

from 5:00-6:00 AM meditate for an hour

所以我現在又重新調整、挑戰

6:00-7:00 AM Qi Gong exercise for an hour

變成早上四點起床

and then I read for about 1½ hours before work starts

然後五點多開始做這些事情

and this just... it..

從五點到六點，靜坐一小時

it sets such a good momentum and tone to my days

六點到七點，做氣功運動

that I got all the most important things to me done

然後在工作開始前，我會閱讀一個半小時

like right at the beginning

就醬～然後我覺得

so that throughout the day.. it's like

做這些事情 為我的一天增添許多正向的動力