少儿意外保险合同:如何在闹钟响起时就起床

如何在闹钟响起时就起床

April 25th, 2006 by Steve Pavlina

撰文：Steve Pavlina  发表于 2006年4月25日

翻译：Shayne Yeats

撰文：Steve Pavlina  发表于 2006年4月25日

When your alarm wakes you up in the morning, is it hard for you to get up right away?  Do you find yourself hitting the snooze button and going right back to sleep?

当闹钟在清晨将你吵醒的时候，你是不是觉得很难立刻就起床？你会不会按下“再响按钮”然后继续去睡觉？

That used to be part of my daily awakening ritual too.  When my alarm would blare its infernal noise, I’d turn the damned thing off right away.  Then under the cloak of that early morning brain fog, I’d slowly ponder whether or not I should actually get up:

我过去也常常这样。当我的闹钟发出该死的嘟嘟声时，我就会立刻把这该死的东西关掉。然后在头脑迷糊的情况下迟钝地思考我是否该起床呢：

It’s nice and warm under the covers.  If I get up, it’s going to be cold.  That won’t be too pleasant.

躲在被褥里睡觉是件美妙而又温馨的事。如果我起床的话，我就会感觉到寒冷。这种感觉真是太不好受了。

Oh, I really should get up now.  C’mon legs… move.  Go, legs, go.  Hmmm… that isn’t how I move my legs, is it?  They don’t seem to be listening to me.

不，我真的该要起床了。快点，腿动起来。快，快，动起来。呼。。。这样子让我的腿动起来行不通啊，不是吗？它们一点都不听我的使唤。

I should go to the gym.  Yeah.  Hmmm… I don’t really feel like working out right now though.  I haven’t even had breakfast.  Maybe I should have a muffin first.  Banana nut.  Now that’s a good muffin.

我该到健身房去。没错。呼。。。不过，我现在可一点心思都没有。我还没吃早饭呢。或许，我该先吃块小松饼。香蕉、坚果。哇，这块松饼可真好吃。

Maybe I’m trying to get myself up too early.  I’m still sleepy, aren’t I?  Maybe getting up with an alarm is unnatural.  Won’t I function better with more sleep?

或许，我不该这么早就起床。我感觉还有点困呢。或许，用闹钟唤醒自己起床不是一种自然的方式。如果我的睡眠时间再增加一点的话，情况是否就会好些呢？

I don’t have to get up right this minute, do I?  Surely I can relax another five minutes or so.  The world isn’t going to end if I don’t get up right now.

我没必要在这一刻就起床吧？我当然可以再睡五分钟了。即使我没有立刻起床的话，这个世界也不会爆掉。

I’ll bet my wife is toasty warm right now.  She told me she hates it when I try to snuggle her at 6am, but so what…  she loves me enough to forgive me, right?  I know… I’ll start massaging her back and shoulders first.  She can’t resist a good massage, even so early in the morning.  Then I’ll transition to a head scratching.  Yeah, that’ll do it.  And then slide right into the spoon position.  Won’t that be a pleasant way to start the day?

我敢打赌我的妻子在此刻一定睡得很香。她说，她很讨厌我在早晨六点的时候将她紧紧搂在怀里，但这又有什么大不了的呢。她爱我，所以她会原谅我，对不对？我知道这点，所以我就先给她按摩按摩后背和肩膀。即使是在大清早，她也不会拒绝如此舒服的按摩吧。然后，我就会开始挠挠她的头。没错，我就是那样做的。然后，我就可以非常自然地将她抱在怀里。以那样的方式开始新的一天是不是很棒？

[ Scootch... scootch... Zzzzzzzz ]

[ Scootch... scootch... Zzzzzzzz ]

Two hours later…

两个小时后。。。

Me:  What time is it?  I don’t even remember the alarm going off.  That was a good snuggle though.  Oh well, guess I’ll have to skip exercise today.

我：现在几点了？我都没听到闹钟响起。不过，把你抱在怀里睡觉的感激真好。这样的话，看来今早的锻炼我就跳过不做了。

Wife:  Why do you keep setting your alarm if you aren’t going to get up when it goes off?

我的妻子：既然你都不想在闹钟响起了的时刻就起床，你为什么还有设定闹钟呢？

Me:  Oh, did you think that was my wake-up alarm?  It’s actually my snuggle alarm.

我：噢，你真的以为这个闹钟是用来叫醒我的吗？它只是提醒我在早上将你抱在怀里睡觉的时间到了。

OK, so I wasn’t really intending for it to be a snuggle alarm.  I had intended to get up when it went off, but my foggy brain kept negotiating me right back to sleep.

其实，我本意不是要把它设定为一个“相拥闹钟”。我是想要让自己在闹钟响起来的时候就起床，不过我昏沉沉的大脑总是说服我重新躺回去。

Fast forward to present day…

快进到今天。。。

My alarm goes off sometime between 4:00 and 5:00am… never later than 5:00am, even on weekends and holidays.  I turn off the alarm within a few seconds.  My lungs inflate with a deep breath of air, and I stretch my limbs out in all directions for about two seconds.  Soon my feet hit the floor, and I find myself getting dressed while my wife snoozes on.  I go downstairs to grab a piece of fruit, pop into my home office to catch up on some emails, and then it’s off to the gym at 5:15.

我的闹钟有时会在清晨四点至五点间响起。不会迟于5：00am，甚至在双休日和节假日也是如此。闹钟响起后，我很快就会关掉它。我的肺深深地吸了口空气，然后在接下来的两秒内自由地伸展我的四肢。很快的，我的脚就已经落地了，当我穿好衣服后我发现我的妻子还在给闹钟设定再响功能。我到楼下去拿了些水果，然后走进办公室去查收几封邮件，5：15时分我就已身在健身房。

But this time there’s no voice inside my head debating what I should do.  It’s not even a positive voice this time — it’s just not there.  The whole thing happens on autopilot, even before I feel fully awake mentally.  I can’t say it requires any self-discipline to do this every morning because it’s a totally conditioned response.  It’s like my conscious mind is just along for the ride while my subconscious controls my body.  When my alarm goes off each morning, I respond just like Pavlov’s dogs.  It would actually be harder for me not to get up when my alarm goes off.

在这段时间里没有任何的杂念干扰我去做我想做的事。即使是积极的想法也不存在------我内心平静，心如止水。所有的事都自然而然的发生，即使是在我神志完全清醒之前也是如此。在每天清晨都做到这点和自律没有多大关系，因为这纯粹是一种自然的条件反应。这就好像当我的潜意识在控制着我的身体的时候，我的意识只是在凑热闹而已。当闹钟在每天早晨响起的时候，我就会像巴甫洛夫的狗那样有一系列本能的反应。而且，当闹钟响起的时候，我很难做到不起床。

So how do you go from scenario one to scenario two?

所以，你如何才能从第一种情况过度到第二种情况呢？

First, let’s consider the way most people tackle this problem — what I consider the wrong way.

首先，让我们回顾一下大部分人是如何应对这个问题的------在我看来是一种错误的方法。

The wrong way is to try using your conscious willpower to get yourself out of bed each morning.  That might work every once in a while, but let’s face it — you’re not always going to be thinking straight the moment your alarm goes off.  You may experience what I call the fog of brain.  The decisions you make in that state won’t necessarily be the ones you’d make when you’re fully conscious and alert.  You can’t really trust yourself… nor should you.

这个错误的方法就是用你的意志力迫使你在每天清晨起来。这个方法或许在短期内会有效果，但是，还是让我们来面对这个问题吧------当你的闹钟响起的时候，你不会总是拥有清晰的思路。你也许会经历我先前所说的大脑昏昏沉沉这个状态。你在这种状态下所做出的决定与你精神饱满、思路敏捷时做出的决定不可同日而语。你无法完完全全地相信你自己。而且，你也不应该那样。

If you use this approach, you’re likely to fall into a trap.  You decide to get up at a certain time in advance, but then you undo that decision when the alarm goes off.  At 10pm you decide it would be a good idea to get up at 5am.  But at 5am you decide it would be a better idea to get up at 8am.  But let’s face it — you know the 10pm decision is the one you really want implemented… if only you could get your 5am self to go along with it.

假如你使用这个方法的话，你就会走入一个陷阱。你事先就决定好该在何时起床，但是当闹钟响起来的时候，你却不履行先前做出的决定。晚上十点的时候，你觉得在早晨五点起床是个好主意。但是，在第二天五点来临时，你却觉得再睡到八点钟会是个更好的主意。还是让我们来面对现实吧------你知道你在10pm所做的决定是你真的很想实施的建议，唯一的问题就是你也要让在5am时的你也同意才行。

Now some people, upon encountering this conundrum, will conclude that they simply need more discipline.  And that’s actually somewhat true, but not in the way you’d expect.  If you want to get up at 5am, you don’t need more discipline at 5am.  You don’t need better self-talk.  You don’t need two or three alarm clocks scattered around the room.  And you don’t need an advanced alarm that includes technology from NASA’s astronaut toilets.

于是，就有一些人认为解决这个问题的办法就是需要更多的自律。这在一定程度上来讲是正确的，不过这还不是你想要的解决之道。假如你想要在清晨五点就起床的话，你没有必要在那个时刻需要更多的自律。你也不需要更有效的自我暗示。你也不需要在房间里多放两个或三个闹钟。你也不需要一个来自于NASA宇航员专用卫生间的高科技闹钟。

You actually need more discipline when you’re fully awake and conscious:  the discipline to know that you can’t trust yourself to make intelligent, conscious decisions the moment you first wake up.  You need the discipline to accept that you’re not going to make the right call at 5am.  Your 5am coach is no good, so you need to fire him.

当你清醒的时候你才应该要有更多的自律：这个自律就是你该知道你不能够相信自己会在早晨刚醒来时会做出明智的决定。你需要的自律就是接受你在清晨五点时分不会做出正确的决定的这个事实。清晨五点时分的你不是一个好的指导老师，你应该炒了他。

What’s the real solution then?  The solution is to delegate the problem.  Turn the whole thing over to your subconscious mind.  Cut your conscious mind out of the loop.

那么真正的解决方案是什么呢？解决方案就是委派这个难题。将所有的事都留给你的潜意识。将你的显意识头脑循环切断。

Now how do you do this?  The same way you learned any other repeatable skill.  You practice until it becomes rote.  Eventually your subconscious will take over and run the script on autopilot.

你如何才能做到这点呢？这和你掌握其它技能所运用到的方法是一样的。你不断地练习直到它成为一种惯性。最终你的潜意识就会接管此事并自动地运行此“脚本”。

This is going to sound really stupid, but it works.  Practice getting up as soon as your alarm goes off.  That’s right — practice.  But don’t do it in the morning.  Do it during the day when you’re wide awake.

这听上去很愚蠢，但这样做很管用。你要不停地训练自己，让自己在闹钟响起了的时候就起床。这是这样------练习。但是不要在清晨去训练。要在白天，也就是在你意识清醒的时候去这样做。

Go to your bedroom, and set the room conditions to match your desired wake-up time as best you can.  Darken the room, or practice in the evening just after sunset so it’s already dark.  If you sleep in pajamas, put on your pajamas.  If you brush your teeth before bed, then brush your teeth.  If you take off your glasses or contacts when you sleep, then take those off too.

回到你的卧室，然后营造一下室内环境，要和你清晨醒来时的情景相匹配。让卧室内的光线暗下来，你也可以在日落后去训练。如果你是穿着睡衣睡觉的话，那就把睡衣也穿上。假如你在睡觉前有刷牙的习惯的话，那就把牙也给刷下。假如你在睡觉时会拿下眼镜的话，那就把眼镜也给拿下来。

Set your alarm for a few minutes ahead.  Lie down in bed just like you would if you were sleeping, and close your eyes.  Get into your favorite sleep position.  Imagine it’s early in the morning… a few minutes before your desired wake-up time.  Pretend you’re actually asleep.  Visualize a dream location, or just zone out as best you can.

把你的闹钟设定在几分钟后。躺在床上，就好像你真的在睡觉那样，然后闭上眼睛。进入你最佳的睡眠姿势。想象一下，现在正是清晨时分，在过几钟就是你打算起床的时刻。假装你睡得很熟。然后你进入了梦想，想象一下自己正在做梦。

Now when your alarm goes off, turn it off as fast as you can.  Then take a deep breath to fully inflate your lungs, and stretch your limbs out in all directions for a couple seconds… like you’re stretching during a yawn.  Then sit up, plant your feet on the floor, and stand up.  Smile a big smile.  Then proceed to do the very next action you’d like to do upon waking.  For me it’s getting dressed.

接着，当闹钟响起的时候，尽你所能以最快的速度关掉它。然后深呼一口气，最大限度地膨胀你的肺，然后花几秒钟的时间自由地伸展你的四肢，就好像你在打哈欠。然后，你就应该要坐起身来，把脚放到地板上去，并站起身来。尽情地笑一笑。然后，你就可以去做你喜欢去做的事了。对我来说，就是穿好衣服。

Now shake yourself off, restore the pre-waking conditions, return to bed, reset your alarm, and repeat.  Do this over and over and over until it becomes so automatic that you run through the whole ritual without thinking about it.  If you have to subvocalize any of the steps (i.e. if you hear a mental voice coaching you on what to do), you’re not there yet.

接着再调整一下自己，回到先前的那种状态，重新躺到床上去，重新设定好你的闹钟，并重复这样的训练。不停地做这样的训练直到你可以不假思索就可以在闹钟响起时条件反射地起来为止。假如你没有完全按照上面所说的步骤的话（例如，假如你听到了一个来自头脑的想法，它告诉你应该怎么去做），那就说明你还需要继续训练。

Feel free to devote several sessions over a period of days to this practice.  Think of it like doing sets and reps at the gym.  Do one or two sets per day at different times… and perhaps 3-10 reps each time.

你可以随意地在一天中的几个时段内来做这个练习。你可以把它当成是在健身房里做锻炼那样。每天在不同的时间段做一组或两组练习。每一次可以重复3-10次。

Yes, it will take some time to do this, but that time is nothing compared to how much time you’ll save in the long run.  A few hours of practice today can save you hundreds of hours each year.

没错，你需要花费许多时间来做这个联系，不过这些时间与你在将来所节约下来的时间来比还算不上什么。每天花费几个小时训练，你就能够每年节约数百个小时的时间。

With enough practice — I can’t give you an accurate estimate of how long it will take because it will be different for everyone – you’ll condition a new physiological response to the sound of your alarm.  When your alarm goes off, you’ll get up automatically without even thinking about it.  The more you run the pattern, the stronger it will become.  Eventually it will be uncomfortable not to get up when your alarm goes off.  It will feel like putting on your pants with the opposite leg first.

在一定量的训练后------我无法用精确的数字来告诉你什么时候你才能成功，因为对于不同的人来说，情况都不太一样------你会形成一个新的生物钟。当你的闹钟响起来的时候，你就会不假思索地自动起来。你运行这种模式的次数越多，它就会变得更加根深蒂固。最终，你就会因没有在闹钟响起时就起床而感觉不适。这就好比左右颠倒地穿裤子。

You can also practice mentally if you’re good at visualizing.  Mental practice is faster, but I think it’s best to run through the whole thing physically.  There are subtle details you might miss if you only rehearse mentally, and you want your subconscious to capture the real flavor of the experience.  So if you do use mental practice, at least do it physically the first few times.

如果你在行的话，你完全可以在自己的头脑中做这样的练习。思维训练是一种更快的，而且我觉得是一种最好的指导人们取得进步的方法。如果你只做精神上的训练的话你也许会错过一些微小的细节之处，而且你也希望你的潜意识能够捕捉到生活的美妙之处。所以，你想要使用思维训练法的话，你最好在前面的几次训练中采用这个方法。

The more you practice your wake-up ritual, the deeper you’ll ingrain this habit into your subconscious.  Alarm goes off -> get up immediately.  Alarm goes off -> get up immediately.  Alarm goes off -> get up immediately.

你训练自己“清醒过来”的次数越多，你就会越深入地将此习惯灌输给你的潜意识。闹钟响起--->立刻起床。闹钟响起--->立刻起床。闹钟响起--->立刻起床。

Once this becomes a daily habit, you won’t have to do anymore daytime practice.  This type of habit is self-reinforcing.  You only have to go through the conditioning period once.  Then you’re basically set for life until you decide to change it.  Even if you fall out of the habit for some reason (like an extended vacation in a different time zone), you’ll be able to return to it more easily.  Think of it like muscle memory.  Once you’ve grooved in the pattern, it will still be there even if you let some weeds grow over it.

当这变成了一种日常习惯后，你就不需要在白天做任何此类训练了。这种类型的习惯是自我增强型的。你只要度过了调节期那段时间就可以了。然后你就基本上就已经设定好了自己的人生，除非你决定再做出改变。即使你出于某些原因而没有遵从这个行为习惯（比如在不同时区内的一次长假），你也会很容易地回归到原先的状态。你可以把它想象成为肌肉记忆。假如你在草地上挖了个槽的话，即使你让草在那里生长，槽的形状依然和以前的一样。

Any behavior pattern you experience when your alarm goes off will become self-reinforcing if you repeat it enough times.  Chances are that you already have a well-established wake-up ritual, but it may not be the one you want.  The more you repeat your existing pattern, the more you condition it into your subconscious.  Every time you fail to get up when your alarm goes off, that becomes ever more your default physiological response.  If you want to change that behavior, you’ll need to undertake a conscious reconditioning program such as the one I described above.

假如在闹钟响起的时候你不停的重复某种行为方式，只要训练的时间多了它就会不断地自我加强。也许你早就已经有了一个很有效地让自己起床的方法，但你不喜欢这种方式。你重复已经存在的行为模式的次数越多，你的潜意识所收到的影响就会越大。每次你无法在闹钟响起的时刻起床，那么你所经历的与意愿相反的生理反应的次数就会越多。如果你想要改变这种情况，你就需要我在上面所提到的有意识的自我修复过程。

Beating yourself up about your bad wake-up habits will not work — in fact, you’ll just condition these mental beatings as part of the very routine you’re trying to change.  Not only will you not get up when your alarm goes off, but you’ll also automatically beat yourself up about it.  How lame is that?  Do you really want to keep running that dumb pattern for the rest of your life?  That’s exactly what will happen if you don’t condition a more empowering pattern.  For good or ill, your habits will make or break you.

与你原有的糟糕的起床习惯做斗争不会有什么效果------事实上，每当想要做出改变时你反而加强了这种心理斗争。不仅你无法在闹钟响起时就起床，而且你也会自动地与自己作对。这也太糟了吧？你真的想要一辈子保持这种糟糕的生活模式？假如你没有选择一个更强有力的模式的话，这种情况就会发生。从好处来讲，习惯会成就你；从坏处来讲，习惯会让你垮掉。

Once you establish your desired wake-up ritual, I recommend you stick with it every single day – 7 days a week, 365 days a year.  And for the first 30 days, set your alarm for the same time every day.  Once the habit is established, then you can vary your wake-up times or occasionally go without the alarm if you want to sleep in, but until then it’s best to keep the pattern very tight.  That way it will become your default behavior, and you’ll be able to stray from time to time without serious risk of deconditioning it.

一旦你建立起来你想要的起床模式，我建议你每天都这样去做------一周七天，一年365天。在初始的三十天里，把闹钟都设定在相同的时刻。一旦你养成了这个习惯，你可以改变起床的时间或是在没有设定闹钟的情况下去睡觉，不过在那之前你要严格保持这种模式。那样的话这就会成为你的默认行为，长此以往，你就无需冒任何严重的风险去适应种种偏差。

I’m confident that once you establish this habit, you’ll absolutely love it.  I consider this to be one my most productive habits.  It saves me hundreds of hours a year, and it keeps paying dividends day after day.  I also found this habit extremely valuable during my polyphasic sleep experiment.

我很确信，一旦你建立起了这种习惯，你就会喜欢它的。我把它视为能使我更具创造力的习惯。它使我每年节省了数百个小时，而且从长远来看它还给我带来了无数的好处。我发现这种习惯在我多相睡眠的实验中非常有价值。

Think about it — if you oversleep just 30 minutes a day, that’s 180+ hours a year.  And if you’re at 60 minutes a day, that’s 365 hours a year, the equivalent of nine 40-hour weeks.  That’s a lot of time!  Now I don’t know about you, but I can think of more creative things to do with that time than lying in bed longer than I need to.

好好考虑一下吧------假如你每天多睡30分钟，那么加起来每年就有180多的小时。假如你每天多睡60分钟的话，每年就是365个小时，相当于九个每周四十小时的工作周。那可是一大笔时间啊！我并不了解你，但我觉得我们可以用那部分躺在床上时间去做更多富有创造力的事。

I encourage you to give this method a try.  I know it seems silly to practice getting out of bed, but hey, what if it works?  What if you knew with total certainty that if you set your alarm for a certain time, you would absolutely get up at that time no matter what?  There’s no reason you can’t create that for yourself over the next few days.  Practice makes permanent.

我鼓励你去尝试下这种方法。我知道这种练习方法看上去有点愚蠢，但假如它真的管用呢？假如你很自信地认为只有你设定好闹钟，那么不论在什么情况下你都能够在闹钟响起时就起床呢？你当然可以在接下来的几天里达到这种状态。训练会让它变成一种习惯。

And if you want some tips on establishing the habit of getting up early, I encourage you to read these two articles:

如果你想获悉一些关于如何养成早起的习惯的建议的话，我建议你去阅读下面两篇文章：

How to Become an Early Riser 

如何养成早起的习惯

How to Become an Early Riser – Part II

如何养成早起的习惯（二）

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