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　　從通宵唱K，泡吧，到凌晨三點半的朋友圈， “熬夜”似乎成了一種新風尚。 它畸形的地方在於，所有人都知道晚睡會影響健康， 但仍有大批青年走火入魔似的堅持“修仙”。

　　《武林外傳》裏佟湘玉細算過一筆賬， 如果她每天只睡3個小時， 那麼節省下來的時間長達十二萬零八千個小時， 約等於五千三百天，也就是十四年零六個月。 聽起來是可以做很多事，創造很多價值。

　　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。

　　早睡早起的人生到底有多精彩？

　　上下滑動滾動條閱讀

　　《How waking up every day at 4.30am can change your life》演講稿英文版

　　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.

　　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.

　　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.

　　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 #21early days is endless, still today.

　　So, what did I learn with this? These were my lessons:

　　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.

　　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.

　　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.

　　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.

　　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.

　　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.

　　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?

　　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.

　　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.

　　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.

　　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.

　　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.

　　#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.

　　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.

　　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.

　　Thank you.

　　根據麥克斯威爾·馬爾茨（MAXWELL MALTZ）博士的理論，21天可以讓人養成一個新的習慣。於是今年4月，我決定挑戰自己——連續21個工作日在四點半早起牀。只是想看看這能讓我的效率有多少提升。

　　我從中得到了什麼呢？我學到了太多太多：

　　1

　　如果你想在一生中完成一項挑戰，你需要一路支持你的人們。

　　我一直在用facebook記錄我的挑戰，是我的朋友們一直在鼓勵我，使我不至放棄。而當我知道我的行爲影響、鼓舞了別人，我會讓自己更堅定的挑戰自我。

　　2

　　人們願意看到打破常規的嘗試

　　很多人覺得如此早起是一件很不可思議的事情，很多人來跟我討論他們的想法，這讓我看到了更廣闊的世界並讓我有了更深入的思考。我會銘記我與很多人有改過的對話。

　　3

　　人們以爲早起就意味着睡得很少

　　很多人擔心我睡得太少，其實我每天的睡眠時間都在6-7小時。4:30起牀意味着我9:30-10:00就會上牀睡覺，很多問我“起那麼早哪夠睡？”的人，睡眠時間甚至都比我少......

　　4

　　當然，你的身體狀況對於完成挑戰也很重要

　　我入睡得很快（5分鐘左右），睡眠質量也不錯。這不光是運氣，我平時也比較注意健康，我喫得比較注意、每天也運動。當然開始挑戰後，我每天都試圖讓自己養成更好的習慣、不斷進步。

　　5

　　別睡回籠覺！

　　鬧鐘想後再睡十分鐘回籠覺？這一點幫助也沒有，甚至會讓你感覺更累。請直接起牀，投入一天的生活。

　　6

　　我因此有了更多的有效工作時間

　　我是一個morning person，到了下午工作效率就會下降，晚上更是不能產出任何有價值的內容，所以早期讓我多了兩個小時的“有效工作時間”。

　　7

　　在有效工作時間內我不會受到社交媒體的打擾

　　我開始工作時大多數人都還沒起牀，我打開電腦不會看到滿滿的收件箱，也不會有刷不完的facebook和留言讓我分心。這真的大大提升了我的工作效率。

　　8

　　我有了更多的時間去健身房

　　在這次21天的挑戰前，我就會經常去健身房。但自打我開始4:30起牀後，我去健身房的次數就更多了。以前的頻率是每週3次，現在我每週不去4、5次就會很不爽！早起讓我有更多的時間鍛鍊身體。

　　9

　　早起讓我有機會以新的視角看待我周圍的世界

　　新的時間表讓我有機會去發現我以前從未注意到的細節，清晨的里斯本也讓我想起生活中那些被我們忽略的美麗。這是我以往永遠也無法留意的。

　　10

　　是的，這的確需要很強的意志力，但只要你想，你就可以

　　如果你不想得到，你永遠都不會得到。而如果你真的想，沒有人能阻止你，加油！

　　往期精彩英語演講

　　TED：沒睡好的人，腦子裏都是垃圾！看完我去睡覺了……（附視頻&演講稿） 雙11狂歡背後，是10000名阿里人在喝紅牛、睡帳篷、甚至徹夜不眠！ 瘋傳全網的英文萌漫畫：夢想決定未來，所以趕緊去睡覺吧 你失眠過嗎？這個英文小視頻教你如何在1分鐘內睡着（附視頻） 雙語 ▏睡眠如此重要，你爲何不珍惜呢？！ 《凌晨三點不回家》刷屏朋友圈，這種現狀到底是心酸還是矯情？（附視頻）

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