TED演讲

早睡早起的⼈⽣到底有多精彩
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.
超越自然。超越自然总是更好的。在你的私⽣活或职业
⽣涯中，⽆论何时何地，都要努⼒超越你的舒适区。试

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着不要让自⼰感到舒适，这样，你就到能达到你从未想
过的⾼度。 可
But what does it mean to “go beyond natural”? Well,
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I believe that you don’t need to do a huge thing to

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make something different. In reality, those big things

like employing hundreds of people, saving lives
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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.
但是“超越自然”是什么意思呢?嗯，我相信你不需要做什
么⼤事来改变什么。事实上，那些重要的事情，比如雇
佣数百⼈，拯救非洲某地⼈的⽣命，或者当你是政府的
⼀部分时代表你的国家，这都是你⼀⽣中所做的许多小
事，是数百件、数千件小事的结果。当然，在你的⽣活
中你必须充满雄⼼壮志。
But, at the same time, you need to be very patient.
Because you only reach your most desired goals with
a lot of hardwork, a few risks and a little bit of luck.
And this may take years.
但是，与此同时，你需要非常有耐⼼。因为只有通过⼤量
的努⼒、⼀些风险和⼀点点运⽓，你才能实现最渴望的目
标。这可能需要数年时间。

So, today I’m here to show you that alittle thing, in

some way different than usual, may lead to
something great. The best example that I have for

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you happened with me last year. It started with a
simple challenge: wake up at 4:30 am during 21
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consecutive days. A challenge that I gave the name of
#21earlydays#.
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所以，今天我在这里向你们展示⼀件小事，某种程度上不
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同于往常，可能会导致⼀些伟⼤的事情。我给你们最好的
例⼦是去年发⽣在我自⼰身上的⼀件事。它从⼀个简单的
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挑战开始:连续21天每天早上4:30起床。⼀个挑战，我给它
命名为#21天早起挑战计划。

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?
这就是我今天在这里的原因，也是我上“商业内幕”的原
因、也是国家电视台、报纸和⼴播报道的原因。但是为什
么呢?
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.
好吧，也许你会同意我这个不寻常的观点，但同时，这也
是世界上任何⼈都能做的事情。我没有特别的能⼒在凌晨
四点半醒来。但这是每个⼈都能做到的。每天都有成千上
万的⼈这样做。

But if we take a better look on it, you see that my

challenge wasn’t to wake up so early. What I

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challenged was a global status quo that says how
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your life must be, what you must study, why where
you must work, what you must watch on TV, and also
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at what hour you must wake up. I confess: many

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times I also fall in this chain where you just follow

what the others do, without questioning why.
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但是如果我们仔细观察的话，你会发现我的挑战并不是早
起。我挑战的是⼀个全球性的现状，这个现状告诉我你的
⽣活必须如何，你必须学习什么，你必须在哪里⼯作，你
必须在电视上看什么，以及你必须在什么时候醒来。我承
认:很多时候，我也会陷⼊这样的境地:你只是跟着别⼈
做，不问为什么。

So, why the hell am I waking up so early?What is the

reason behind it? The story behind itis very simple, in
fact.
那么，我怎么这么早就醒了?这背后的原因是什么?它背后
的故事其实很简单。
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.
有⼀天，我在想为什么我每天都在这样做，我可以在我的
⽣活中做些什么来成为⼀个更好的⼈。我记得在报纸上读
过⼀些⽂章，内容是关于世界上最成功的CEO们是如何早
早醒来的，所以我决定冒险⼀试。我认为这很有趣。

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But why 21 days? Well, 21 days, I put alimit of 21
days because there are theories that say that it is the
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right amount of time you need to form a new habit. I
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didn’t know if it would work,but for me it was more
for the sake of establishing a goal. A thing that I
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always apply to life is to always establish a goal when

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you want to reach or change something in your life.

Because only in this way will you understand if you
succeeded or failed.
为什么是21天呢?嗯，21天，我设定了21天的期限，因为
有理论说这是你形成新习惯所需要的正确时间。我不知道
这是否可⾏，但对我来说，这更像是为了建立⼀个目标。
当你想要达到或改变⽣活中的某件事时，我总是把目标设
定在⽣活中。因为只有这样，你才能明白你是成功还是失
败。
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 weeksafter, there were
already people trying to do the same, waking up so
early.
因此，我开始在⽹络上分享很多想法。它的优点，小小
的乐趣，还有我的进步。很多⼈开始关注我的所做的
事。两到三周后，已经有⼈试着跟我⼀起这么做了，开
始早起。

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But, This thing about #21earlydays# really exploded
when I shared a blog post on Medium about the
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lessons I have learned with that. Thousands of
people saw my blog post. My blog post was also
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republished on Business Insider with more than

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1million views, and the Twitter feed around #21early

days# is endless, still today.
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但是，#21天早期挑战计划#这个标签突然⽕了，就因为
我在社交媒体上分享了⼀篇关于我从中学到的经验教训
的博客⽂章之后。成千上万的⼈看到了我的博客。我的
博客⽂章也被重新发布在“商业内幕”上，点击量超过100
万次，Twitter上关于#21天早起挑战计划#的帖⼦⼀直⽕
到现在。
 TED演讲
早睡早起的⼈⽣到底有多精彩
So, what did I learn with this? These were my
lessons:
那么，我从中学到了什么?这些是我学到的:

One, Find support along the way. It is always better

to find these people that will push you forward and

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will hold you accountable for failing, even if they
criticize you. This is my blog post-my Facebook post,
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the original one, about the challenge, and where I
was more exposed to many people.
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1、如果你想在⼀⽣中完成⼀项挑战，你需要⼀路支持你
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的⼈们。他们会推动你前进，让你为失败负责，即使他
们批评你。这是我的博客⽂章——我的Facebook⽂章，
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最初关于挑战的那⼀篇，在那里我接触到了更多的⼈。

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.
2、⼈们愿意看到打破常规的尝试。拜托，像我这样的年
轻⼈，起得这么早，是很不同寻常的⼀件事。⾄少这不
是⼈们在Facebook上看到的，⾄少⼈们在Instagram上看
到不同的照片。
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.
3、不！你不会缺少睡眠。经常发⽣的⼀件事是，很多⼈
惊慌失措地问我:“所以你睡得少了。”你是怎么做到的?”
我说:“好吧，我睡得并不少。我只是睡的比较早。这意味
着:早睡早起。其实这很简单。我⼏个小时前就睡了。

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Four, Get rid of your obstacles. This is really
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important. When you want to change something in
your life, it’s important to eliminate all the obstacles
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becauseit becomes much easier to reach your final
goal.
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4、摆脱阻碍你的东西，这真的很重要。当你想改变⽣活
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中的⼀些事情时，消除所有的障碍是很重要的，因为这
会使你更容易达到你的最终目标。

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.
5、如果你想睡个好觉，健康的⽣活真的很重要。所以我
睡得好，吃得好，锻炼身体，这对我很有帮助。
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.
我⼊睡很快，平均只需要5分钟。如果需要的话，在任何地
⽅我都可以睡得很好，⽽且我醒来时没有任何不舒服，这
对我的挑战有很⼤帮助。这是我在锻炼。这是我锻炼身体
的证据。

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

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say that you get more tired sleeping that time, and you
are wasting your time for more interesting things. So
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forget this. Nothing good comes from snooze.
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6、别睡回笼觉！对我来说，这是⼈类有史以来最糟糕的发
明之⼀。拜托，这对你没有任何帮助。你拖延了10分钟，
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20分钟，30分钟。有研究表明，你在打瞌睡的时候只会越
睡越累，你是在浪费去做更有趣的事情的时间。所以忘记
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这⼀点。打盹没什么好处。

Seven, Ionly need 6 or 7 hours of sleep.This is me

waking up a little bit. Is wear 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?
7、我只需要睡六、七个小时。这是我刚睡醒的样⼦。我发
誓我真的很想睡觉，但是我的身体只需要这么多的时间睡
眠，这就够了。既然有那么多有趣的事情要做，为什么还
要浪费时间睡觉呢?
Eight, I found that doing this, I have moreworking
time. In fact 2 more hours perday. And in the end I
can leave theoffice earlier and have some drinks with
my friends enjoying the beautiful sunof Lisbon.
8、我发现这样做，我有更多的⼯作时间。事实上，每天多
出2个小时。所以，我可以早点离开办公室，和朋友们⼀起
喝点东西，享受里斯本美丽的阳光。

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 In box zero and no instant answer for today,

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and this is a great feeling during the morning.
9、在有效⼯作时间内我不会受到社交媒体的打扰。我发现
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这是⼀个更好的⽅式来获得信息的⽅式。在早上没有⼈⼯
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作，所以我可以回复所有的电⼦邮件和信息，我今天⼀开
始就会有⼀个不需要回复的收件箱，这会给我⼀整天的好
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⼼情。
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Ten, I found that I have also more time atthe 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
sotired. 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.
10、我发现我有更多的时间在健身房。这是我去健身房的
证据，我发现习惯早起之后，当我去健身房的时候，我没
有那么累。因为在早起健身之前只⼯作了两个小时，累不
能成为借⼝。当你认为你没有⾜够的时间锻炼的时候，这
会对你有很⼤的帮助。
Eleven, New view on the world. This gave mea few
little feeling for pleasures like seeing a sunrise when I
was running.This is great.
11、早起让我有机会以新的视角看待我周围的世界。这给
了我⼀些快乐的感觉，就像我跑步时看到日出⼀样。这是
真是太棒了。

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

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this subject. Many shared the story.
12、也是最后⼀点，这的确需要很强的意志⼒。但只要你 可
想，你就可以！你需要意志去做这件事。但是如果你拥有
它，没有⼈会阻⽌你。这个早起挑战是我在发起它的前⼏
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周反复思考的结果。因此，这是我个⼈的经验，也能让⼈
们思考和讨论的话题。许多⼈分享了这个故事。
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#21earlydays# is still today, one of the most active

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hash tags on Twitter, without paying a cent for it.

And more important than that, even the best part of
it is that still today I continuereceiving 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!
#21天早期挑战计划#⾄今⼀直存在，仍是Twitter上最活
跃的话题标签之⼀，⽽且我没有花⼀分钱推⼴它。更重要
的是，直到今天，我仍然不断地收到来自世界各地的⼈们
的信息，他们都在说，因为我，因为我所做的，让他们早
起了，⽽且他们这样做很开⼼，这真是太棒了！
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.
所以，我的观点是:⼀个小的但与众不同的⾏为，比如在
凌晨4:30起床，会产⽣⼀个⼤的效果，比如让⼈们思考和
讨论他们自⼰的时间表，以及如何提⾼效率。

Nothing of it was planned, and I never imagined that

it would reach so big dimension. But I think this is
what happensin everyone’s lives if you are willing to

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take that extra mile. Like in the butterfly effect,
where a small change in one stage may lead to larged
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ifferences in a later stage, anything you do today can
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result in a big thing tomorrow,for you and for other
people.
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这⼀切都不是事先计划好的，我从来没有想过它会发展到
这么⼤的规模。但我认为这是发⽣在每个⼈⽣活中的事
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情，只要你每天多付出⼀点点的努⼒，就像蝴蝶效应⼀
样，在⼀个阶段的小变化可能会导致在后期巨⼤的差异，
你今天做的任何小事都会对未来产⽣巨⼤的影响，对你和
其他⼈都是如此。

And this is more likely to happen if you do a lot of

little things that you believe that will improve your
life.
如果你做很多你认为会改善你⽣活的小事，这种情况就更
有可能发⽣。
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 bein the future,
but I can as sure you of one thing, that doing this
you will grow, you’ll be a better person, and you’ll be
happier.
所以，请永远不要忘记:超越自然，与众不同;你每天做的
每⼀件小事都可能是影响未来的⼀件⼤事，⼀件意想不
到的事。我不知道你将来会怎样，但我可以向你保证⼀
件事，这么做会让你成长，你会成为⼀个更好的⼈，会

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更快乐！
可
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想
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