⼋条英语清晨惯例，帮你成就⾼效⼈⽣
画皮歌词中国睡眠报告指出六成90后都缺觉，早睡早起后的你会发现⼀天很充实。今天，我们就帮助⼤家培养起这个好习惯。水晶凉粉
“早鸟族”和“夜猫⼦”⽤英语怎么说？
早鸟族、习惯早起的⼈
Morning bird/person（可以通过“早起的鸟⼉有⾍”吃来记）
Early rir
熬夜的⼈、夜猫⼦
Night owl（这个可以通过“猫头鹰都是喜欢夜间活动”来记）
Evening person
Morning person will feel more optimistic and ready to tackle challenging tasks.
早起的⼈通常会感觉更乐观，也能做好迎接挑战的准备。
What you do immediately after you wake up ts the tone for the rest of your day.
起床后马上做的第⼀件事情会为你接下来的⼀天定下基调。
And successful people rely on morning rituals to tackle all of the day's challenges that await them.
成功的⼈通过“清晨惯例”来迎接新⼀天带来的挑战。
Morning rituals：清晨惯例
Many of them ri before the sun, squeezing out as much time as they can to do with as they plea.
梦到家里漏水他们中的许多⼈在太阳升起前起床，尽可能多挤出时间来做他们想做的事。
Today, we outline the following 8 morning cret of successful people.
今天，我们列出了成功⼈⼠的8个早晨秘诀分享给⼤家。
1. Get up with the sun：跟着太阳起床
Richard Branson
理查德·布兰森
Richard Branson's tips for morning
'No matter where I am, I ri early, usually around 5:'
'⽆论我在哪⾥，我都会早起, 通常在早上5点左右。'
He likes to sleep with his curtains open so the sunlight wakes him up.
他喜欢把窗帘打开，这样阳光就能把他唤醒。
He finds the natural light to be wonderfully motivating.
他觉得⾃然光很有动⼒。
It's hard not to be enthusiastic about the day ahead with the sun streaming through the windows.
在阳光透过窗户⾥开始⼀天，我们很难不热情。
Then he swims early in the morning or goes kite surfing.
在清晨游泳或去风筝冲浪。
Follows it up with a health high-vitamin breakfast.
接下来是⼀份健康的⾼维⽣素早餐。
2. Drink hot water：喝热⽔
Jennifer Aniston
元宵文案詹妮弗·安妮斯顿
America's sweetheart Jennifer Aniston starts her day at 4: or
美国甜⼼詹妮弗·安妮斯顿在凌晨4:30或凌晨5点开启⼀天。
She does five things in the same order every morning:
她每天早上都按同样的顺序做五件事：
1. Drink hot water with a slice of lemon：⽤⼀⽚柠檬喝热⽔
2. Wash her face：洗脸
3. Meditate：冥想
4. Eat breakfast：吃早饭
5. Work out：去健⾝
Many successful people reach for water instead of coffee first thing in the morning.
许多成功⼈⼠在早上的第⼀件事就是⽤⽔代替咖啡。
Drinking water in the morning helps you feel more alert, rehydrates your body, and kick-starts your metabolism.
早上喝⽔能让你感觉更清醒，让你的⾝体补充⽔分，并启动你的新陈代谢。
3. Spend quality time with kids：和孩⼦相处
Kim Kardashian
⾦·卡戴珊
The reality star Kim Kardashian starts her day off with her kids.
真⼈秀明星⾦·卡戴珊和她的孩⼦们开始了她的⼀天。
She wakes up around 6 a.m, and immediately looks at her baby monitor, Blackberry and iPhone, all of which she keeps beside her bed.
她早上6点左右起床，然后马上看她的婴⼉监视器、⿊莓(Blackberry)和iPhone，所有这些都放在她的床边。
Although she chats with Kanye about the coming day and their workouts, her first real conversation is with their daughter, North, whom she checks on as soon as she gets out of bed.
虽然她和会和Kanye（卡戴珊⽼公）聊了⼀下即将到来的⼀天和他们的锻炼，但她的第⼀次真正的谈话是和他们的⼥⼉North（⽹称西北妹），她⼀起床就看看她。
Afterward, she goes for an hour run and eats some breakfast.
之后，她会去跑步⼀个时，吃⼀些早餐。
4. Read the news：看新闻
Queen Elizabeth II
伊丽莎⽩⼆世
▲伊丽莎⽩⼥王各时期照⽚
Queen Elizabeth II is the longest-reigning monarch in British history.
英国⼥王伊丽莎⽩⼆世是英国历史上在位时间最长的君主。
So, what habits have helped Her Majesty occupy the throne for more than 60 years?
那么，是什么习惯帮助⼥王陛下登基60多年呢?
The queen ris each day at 7:
⼥王每天早上七点半起床。
She enjoys a cup of English breakfast tea and cookies, reads newspapers and listens to a morning radio show.
她喜欢喝⼀杯英式早餐茶和吃⼀些饼⼲，读报纸，听早间⼴播节⽬。
By the time we get to work, reading newspapers can let us have a good idea of what's going on in the world.
当早上准备出门⼯作，读报可以让我们对世界上发⽣的事情有⼀个很好的了解。
Then, we can get down to the business of changing it.
然后，我们出门⼯作，改变世界。
5. Strategize the plan：制定计划
Barack Obama
巴拉克·奥巴马
While in office, President Obama ud his mornings to prepare himlf for the day ahead.
在执政期间，美国总统奥巴马利⽤早晨的时间为⾃⼰的未来做准备。
He spends his mornings contemplating how to move forward on things he cares deeply.
他每天早晨都在思考如何在他关⼼的事情上进⼀步推进。
'Now when I wake up, I can make my own decisions about how do I want to spend my time,' says Obama.
奥巴马说：“当我醒来的时候，我可以⾃⼰做决定，看看我⾃⼰该如何规划时间。”
Obama then exercid for 45 minutes every morning, alternating between cardio and strength training.
然后奥巴马早上会锻炼45分钟，交替进⾏有氧运动和⼒量训练。
6. Meditation：⽤冥想来整理思绪
Oprah Winfrey
奥普拉·温弗瑞
Media powerhou Oprah Winfrey is one of many celebrities to start the day with meditation.传媒巨头奥普拉·温弗瑞是众多以冥想开始⼀天的名⼈之⼀。
She takes a few minutes each day before sunri to gather herlf.
她每天在⽇出前花⼏分钟时间把⾃⼰打理好。
Over the years, Winfrey has hosted a 21-day meditation challenge.
多年来，温弗瑞主持了为期21天的冥想挑战。
雨后春笋The event helped hundreds of thousands of people meditate daily to improve personal well-being.
这个活动帮助成千上万的⼈每天冥想来改善个⼈⽣活。
Many successful people devote themlves to a spiritual practice such as meditation or prayer to center themlves for the rush of the day, before they head out the door.
许多成功的⼈都喜欢早起精神修⾏，如冥想或祈祷，为了在出门前内⼼先做好迎接新⼀天忙碌的准备。
7. Relentless training：坚持不懈的训练
Dwayne Johnson
道恩·强森
Working out is a big part of Johnson's life.
锻炼是强森⽣活中的⼀个重要部分。长沙市社保局官网
He wakes up before dawn every morning to begin a relentless training and diet regimen that continues throughout the day.
每天清晨，他都会在黎明前醒来，开始坚持不懈的训练和养⽣的饮⾷。
After having a cup of coffee, he does cardio, usually a run or training on the elliptical for 30 to 50 minutes.
在喝了⼀杯咖啡后，他会做有氧运动，通常是在椭圆机上训练或跑步30到50分钟。
The movie star always keeps a strict diet, and one of his time management hacks is having meals prepped ahead of time.
这位电影明星总是保持严格的饮⾷习惯，他的⼀个时间管理技巧就是提前准备饭菜。
8. Check their email：看邮件
Elon Musk
有温度的教育埃隆·马斯克
After getting six hours of sleep, the first thing the billionaire does is addressing what he calls
'critical emails' for half an hour.
在得到6个⼩时的睡眠后，这位亿万富翁在早上7点起床后做的第⼀件事就是花半⼩时内处理他所谓的“关键邮件”。
He drinks coffee, but most mornings he's too busy for breakfast.
他喝咖啡，但⼤多数早晨他都忙着吃早饭。
Next, the 45-year old entrepreneur and tech icon says goodbye to his five sons and nds them off to school.
接下来，这位45岁的企业家和科技偶像向他的五个⼉⼦告别，然后送他们去上学。
Then Musk has a shower and drives to work.
然后，马斯克会冲个淋浴，开车去上班。
While they might not do all of the things every morning, each has been found to be an effective way to start the day.
虽然他们可能不会每天早上都做这些事情，但每⼀个都被发现是开始⼀天的有效⽅法。
Successful people know that time is so precious.
成功⼈⼠知道时间是很宝贵的。何以致拳拳
Whether you start your day with a stretch or take a few minutes to write a tentative schedule of events, positive and productive habits help t you up for success.
⽆论你是⽤⼀段时间来开始你的⼀天，还是花⼏分钟时间写⼀份初步的计划，积极的和有成效的习惯会帮助你成功。
