每天4:30起床的人生到底有多精彩？不只有科比可以告訴你
所有人都知道晚睡會影響健康， 但仍有大批人走火入魔似的堅持熬夜“修仙”。“熬夜”似乎成了一種新風尚。誰都知道早睡早起的好處非常多，可就是難以堅持。可如果有人陪你一起呢？即使是小習慣也需要堅持，日後可能會影響你的一生。想要養成早睡早起的習慣嗎？這個TED英文演講也許能影響到你的人生品質。
The Power of Little Things
雙語全文
Beyond natural. It's always better to go beyond natural. In your private or professional life, anywhere and anytime, try to push your limits well beyond your comfort zone. Try to not stay comfortable and, with that, reach things you've never imagined before.
But what does it mean to "go beyond natural"? Well, I believe that you don't need to do a huge thing to make something different. In reality, those big things like employing hundreds of people, saving lives somewhere in Africa, or representing your country when you are part of its government, are the result of many little things, hundreds, thousands, little things that you do in all your life.
Of course, you must be ambitious in your life. But, at the same time, you need to be very patient. Because you only reach your most desired goals with a lot of hard work, a few risks and a little bit of luck. And this may take years.
超越自然。超越自然總是更好。在你的私生活或職業生涯中，隨時隨地，試著把你的極限推到遠遠超出你的舒適區。試著讓自己不舒服，這樣，你就能達到你以前從未想象過的境界。
但是“超越自然”是什麼意思呢？嗯，我相信你不需要做什麼大事來改變什麼。事實上，那些重要的事情，比如僱傭數百人，拯救非洲某地人的生命，或者當你是政府的一部分時代表你的國家，這都是你一生中所做的許多小事，是數百件、數千件小事的結果。當然，在你的生活中你必須充滿雄心壯志。
但是，與此同時，你需要非常有耐心。因為只有通過大量的努力、一些風險和一點點運氣，你才能實現最渴望的目標。這可能需要數年時間。
So, today I'm here to show you that a little thing, in some way different than usual, may lead to something great. The best example that I have for you happened with me last year. It started with a simple challenge: wake up at 4:30 am during 21 consecutive days. A challenge that I gave the name of #21earlydays.
So this is the reason I am here today, and the reason I was featured on Business Insider, also on national TV, newspapers and radio. But why? Well, probably you will agree with me that this is quite unusual but, at the same time, this is something that anyone in the world could do, too. I don't have any special power to wake up at 4:30 am. But this is something that everyone can do. There are millions of people doing that everyday.
But if we take a better look on it, you see that my challenge wasn't to wake up so early. What I challenged was a global status quo that says how your life must be, what you must study, why where you must work, what you must watch on TV, and also at what hour you must wake up. I confess: many times I also fall in this chain where you just follow what the others do, without questioning why.
所以，今天我在這裡向你們展示一件小事，某種程度上不同於往常，可能會導致一些偉大的事情。我給你們最好的例子是去年發生在我自己身上的一件事。它從一個簡單的挑戰開始:連續21天每天早上4:30起床。一個挑戰，我給它命名為#21天早起挑戰計劃。
這就是我今天在這裡的原因，也是我上“商業內幕”的原因、也是國家電視臺、報紙和廣播報道的原因。但是為什麼呢？好吧，也許你會同意我這個不尋常的觀點，但同時，這也是世界上任何人都能做的事情。我沒有特別的能力在凌晨四點半醒來。但這是每個人都能做到的。每天都有成千上萬的人這樣做。
但是如果我們仔細觀察的話，你會發現我的挑戰並不是早起。我挑戰的是一個全球性的現狀，這個現狀告訴我你的生活必須如何，你必須學習什麼，你必須在哪裡工作，你必須在電視上看什麼，以及你必須在什麼時候醒來。我承認:很多時候，我也會陷入這樣的境地：你只是跟著別人做，不問為什麼。
So, why the hell am I waking up so early? What is the reason behind it? The story behind it is very simple, in fact.
One day, I was thinking about why I was doing my days the way I was doing and what I could improve in my life to be a better person. I remembered reading some articles in the press, about how early some of the most successful CEOs in the world wake up, and so I decided to take a chance on it. I thought it was interesting.
But why 21 days? Well, 21 days, I put a limit of 21 days because there are theories that say that it is the right amount of time you need to form a new habit. I didn’t know if it would work, but for me it was more for the sake of establishing a goal. A thing that I always apply to life is to always establish a goal when you want to reach or change something in your life. Because only in this way will you understand if you succeeded or failed.
So, I started to share a lot of thoughts with my network. The advantages of it, the little pleasures and also my progress. Many people started following what I was doing. And 2 or 3 weeks after, there were already people trying to do the same, waking up so early.
那麼，為什麼我這麼早醒來呢？它背後的原因是什麼？事實上，背後的故事非常簡單。
有一天，我正在思考為什麼我按照自己的方式過我的日子，以及在生活中我可以改善自己做一個更好的人。我記得在新聞界讀到一些文章，關於世界上一些最成功的CEO醒來的時間有多早，所以我決定冒險一試。我覺得這很有趣。
但為什麼是21天？嗯，21天，我以21天為限，因為有理論認為你需要養成一個新習慣。我不知道它是否會起作用，但對我而言，更多的是為了建立一個目標。我一直適用於生活的一件事是，當你想要達到或改變生活中的某些東西時，總是要建立一個目標。因為只有這樣你才能理解你是成功還是失敗。
所以，我開始在網上分享很多想法。它的優點、小樂趣和我的進步。許多人開始關注我的工作。在2或3周後，已經有人試圖這樣做，這麼早起床。
But - This thing about #21earlydays really exploded when I shared a blog post on Medium about the lessons I have learned with that. Thousands of people saw my blog post. My blog post was also republished on Business Insider with more than 1 million views, and the Twitter feed around #21earlydays is endless, still today.
但是 - 關於＃21earlydays 這個標籤突然火了，當時我分享了關於我所學到的課程的關於Medium的博客文章。成千上萬的人看到了我的博客帖子。我的博客文章也在Business Insider上重新發布，觀看次數超過100萬次，而推特上 #21earlydays 這個標籤，一直火到了現在。
So, what did I learn with this? These were my lessons:
那麼，我從中學到了什麼？這是我的經驗：
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One, Find support along the way. It is always better to find these people that will push you forward and will hold you accountable for failing, even if they criticize you. This is my blog post — my Facebook post, the original one, about the challenge, and where I was more exposed to many people.
一，尋求支持。最好找到能夠推動你前進的人，即使他們批評你，也會讓你對失敗負責。這是我的博客帖子 - 我的Facebook帖子，也是原始的那個帖子，這是一個挑戰，也是讓我更多地接觸到許多人的地方。
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Two, People like to see different things. And come on, a young guy like me, waking up so early, is different. At least it's not what people see on Facebook and at least people see different pictures on their Instagram feed.
二，人們喜歡看不同的東西。來吧，像我這樣的年輕人，這麼早醒來，是不同的。至少它不是人們在 Facebook上看到的，至少人們在他們的 Instagram 上看到不同的東西。
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Three, No. You don't need to sleep less. One thing that happened a lot was a lot of people, horrified, asking me: "So you sleep less. How do you manage to do that?"
And I say: "Okay, I don’t sleep less. I only go to bed earlier." This is what he is saying. That means: Bed early and rise early. In fact this is simple. I went to sleep a few hours before.
三，不。你不需要少睡。一件發生了很多次的事是，很多人嚇壞了，問我：“所以你睡得這麼少，你是如何做到的？
我說：“好吧，其實我不是睡得少，我只是早點睡覺。“這就是他所說的。這意味著：早睡早起。實際上這很簡單。我幾個小時前就去睡覺了。
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Four, Get rid of your obstacles. This is really important. When you want to change something in your life, it's important to eliminate all the obstacles because it becomes much easier to reach your final goal.
四，擺脫你的障礙。這非常重要。當你想改變生活中的某些東西時，消除所有障礙是很重要的，因為它更容易達到你的最終目標。
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Five, A healthy life is really important if you want to sleep properly. So I sleep well, I eat well and I exercise, and it helps a lot with that. I fall asleep really fast, 5 minutes on average. I sleep well and anywhere if needed, and I wake up without any problems, and this helps a lot, of course with my challenge. This is me exercising. So it's a proof that I exercise.
五，如果你想要正常睡眠，健康的生活是非常重要的。所以我睡得很好，我吃得很好，我運動，這些都很有幫助。我入睡很快，平均5分鐘。如果需要的話，我可以在任何地方睡個好覺，而且我沒有任何問題就醒了，我有在鍛鍊，所以這是我鍛鍊的證據。
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Six, Forget snooze, please. For me this is one of the worst inventions ever on mankind. Come on, it doesn't help you with anything. You delay for 10 minutes, 20 minutes, 30 minutes of your life. There are studies that say that you get more tired sleeping that time, and you are wasting your time for more interesting things. So forget this. Nothing good comes from snooze.
六，請克服回籠覺。對我來說，這是人類有史以來最糟糕的發明之一。來吧，它對你沒有任何幫助。你延遲了10分鐘、20分鐘、30分鐘的生命。有些研究表明，那段時間你睡得更累，而你卻在浪費時間去做更多有趣的事情。所以克服這個，睡回籠覺沒什麼好處。
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Seven, I only need 6 or 7 hours of sleep. This is me waking up a little bit. I swear that I'd like to sleep, but my body only demands this much time of sleeping. So why waste my time with sleep when there are a lot of things that are way more interesting?
七，我只需要6或7個小時的睡眠時間。這時我就會醒來一點點。我發誓我想睡覺，但我的身體只需要這麼多的睡眠時間。那麼，當有很多事情變得更有趣時，為什麼要浪費我的睡眠時間呢？
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Eight, I found that doing this, I have more working time. In fact 2 more hours per day. And in the end I can leave the office earlier and have some drinks with my friends enjoying the beautiful sun of Lisbon.
八，我發現這樣做，我有更多的工作時間。實際上平均每天會多出2個小時。最後，我可以提前離開辦公室，和我的朋友一起享用飲料，享受里斯本美麗的陽光。
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Nine, I found that it was a better way to get messages out of my way. During the morning no one is working, so I can answer all the emails and messages and I have an Inbox zero and no instant answer for today, and this is a great feeling during the morning.
九，我發現這是一種更好的處理信息的方法。在早上沒有人在工作，所以我可以回覆所有的電子郵件和消息，我的收件箱是空的，今天沒有需要即刻回覆的內容了，這會讓一整個早上的心情都很好。
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Ten, I found that I have also more time at the gym. So this is the proof that I go to the gym, and I found that waking up earlier, when I go to the gym I am not so tired. As I worked before for 2 hours that's not an excuse. It helps a lot on those days when you think that you don't have enough time to exercise.
十，我發現我還有更多的時間去健身房。所以這就是我去健身房的證據，我發現早些時候醒來，當我去健身房時，我並不那麼累。因為我之前工作了2個小時，這不是一個藉口。當你認為自己沒有足夠的時間鍛鍊時，它會很有幫助。
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Eleven, New view on the world. This gave me a few little feeling for pleasures like seeing a sunrise when I was running. This is great.
十一，看世界的新視角。這給了我一些小小的愉悅感，就像我跑步時看日出一樣。這很棒。
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Twelve and last. You need the will to do it. But if you have it, no one will stop you. So this challenge was the result of many thoughts and many conversations that I had in the weeks before. This was a personal experience that put people to think and discuss about this subject. Many shared the story.
十二，最後一點。你需要這樣做的意志。但如果你擁有它，沒有人會阻止你。因此，這一挑戰是我在幾周之前的許多想法和許多自我抗爭的結果。這是一個讓人們思考和討論這個主題的個人經歷。許多人分享了這個故事。
#21earlydays is still today, one of the most active hashtags on Twitter, without paying a cent for it. And more important than that, even the best part of it is that still today I continue receiving messages from people all over the world saying that they are waking up earlier, because of me, and that they are happier doing that! That's great!
So, here's my point: a small act, but different act, such as waking up at 4:30 am originated a big result such as putting people to think and discuss about their own schedules and how to be more productive.
＃21earlydays仍然是今天Twitter上最活躍的主題標籤之一，沒有支付一分錢。更重要的是，即便是最好的部分仍然是今天我繼續接收來自世界各地的人們的消息，說他們早些時候醒來，因為我，他們更樂意這樣做！那很棒！
所以，這就是我的觀點：一個小小的行為，但不同的行為，例如在凌晨4:30醒來，產生了一個很大的結果，例如讓人們思考和討論他們自己的日程安排以及如何提高工作效率。
Nothing of it was planned, and I never imagined that it would reach so big dimension. But I think this is what happens in everyone’s lives if you are willing to take that extra mile. Like in the butterfly effect, where a small change in one stage may lead to large differences in a later stage, anything you do today can result in a big thing tomorrow, for you and for other people.
And this is more likely to happen if you do a lot of little things that you believe that will improve your life.
沒有任何計劃，我從未想過它會達到如此大的範圍。但我認為如果你願意加倍努力，這就是每個人生活中發生的事情。就像蝴蝶效應一樣，一個階段的微小變化可能會導致後期的巨大差異，你今天所做的任何事情都會在明天，對你和其他人產生重大影響。
如果你做了很多你認為可以改善生活的小事，那麼這種情況更有可能發生。
So, please, never forget: go beyond natural and think different; every little thing that you do everyday may lead to a big thing, a surprising thing in the future.
I don’t know where you're going to be in the future, but I can assure you of one thing, that doing this you will grow, you'll be a better person, and you’ll be happier.
所以，請永遠不要忘記：超越自我，思考不同；你每天做的每件小事都可能導致一件大事，一件令人驚訝的事情。
我不知道你將來會在哪裡，但我可以向你保證一件事，你做這件事你會成長，你會成為一個更好的人，你會更快樂。
Thank you.
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