每日英语短语30句（八条英语清晨惯例）

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。

“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 riser

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 sets 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 rise before the sun, squeezing out as much time as they can to do with as they please.

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 secret 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 rise early, usually around 5:00 a.m."

"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

詹妮弗·安妮斯顿

America's sweetheart Jennifer Aniston starts her day at 4:30 a.m. or 5 a.m.

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 rises each day at 7:30 a.m.

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 used his mornings to prepare himself 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 exercised 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 powerhouse 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 sunrise to gather herself.

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。

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 themselves to a spiritual practice such as meditation or prayer to center themselves 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。

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

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 sends 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 these 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。

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 set 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。

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