چگونه صبح ها زود بیدارشویم؟

چگونه صبح ها زود بیدارشویم؟ (انگلیسی)

3 Steps to Actually Get Up

get uo early

The best method for changing the time you wake up is to do it gradually — 10-15 minutes earlier for 2-4 days, until you feel used to it, and then repeat. If you get up at 8 a.m. normally, don’t suddenly change it to 6 a.m. Try 7:45 a.m. first. Sudden changes of an hour earlier or more in your waking time are difficult, and not likely to last. If you get up 1-2 hours earlier, on Day 1, then you’ll have a tough time, and not enjoy it. The next day, you’ll have a big sleep deficit, and it’ll be even tougher (assuming you’re able to do it 2 days in a row). Day 3 is even harder. Eventually you either make it through the tough times (it’ll take at least a week of suffering), or you crash and sleep in late and have to start over or you give up.

Sleeping patterns are difficult to change, and so the gradual method works much better. This is true, by the way, of eating habits, exercise habits, clutter habits and more. So you’ve set your alarm for 10-15 minutes earlier than normal, and maybe got through the first few days, then set it another 10-15 minutes earlier, and soon you’re at 30-45 minutes earlier than usual … but now you have the tendency to hit the snooze alarm and stay in bed (sometimes awake) without getting up.

Here’s how to beat that in 3 steps:

Get excited. The night before, think of one thing you’d like to do in the morning that excites you. It could be something you want to write, or a new yoga routine, or meditation, or something you’d like to read, or a work project that’s got you fired up. In the morning, when you wake up, remember that exciting thing, and that will help motivate you to get up.

Jump out of bed. Yes, jump out of bed. With enthusiasm. Jump up and spread your arms wide as if to say, “Yes! I am alive! Ready to tackle the day with open arms and the gusto of a driven maniac.” Seriously, it works.

Put your alarm across the room. If it’s right next to you, you’ll hit the snooze button. So put it on the other side of the room, so you’ll have to get up (or jump up) to turn it off. Then, get into the habit of going straight to the bathroom to pee once you’ve turned it off. Once you’re done peeing, you’re much less likely to go back to bed. At this point, remember your exciting thing. If you didn’t jump out of bed, at least stretch your arms wide and greet the day.

Source: zenhabits.net

 

wake up   ازخواب بیدار شدن

gradually   بتدریج

feel used to   عادت کردن

repeat   تکرار کردن

suddenly   به طور ناگهانی

Sudden changes   تغییرات ناگهانی

last   دوام داشتن

tough   سخت

sleep deficit   کمبود خواب

assume   فرض کردن

2 days in a row   دو روز پشت هم

Eventually   بالاخره

suffer   رنج بردن

give up   تسلیم شدن

Sleeping patterns   الگوهای خواب

gradual method   روش تدریجی

habits   عادات

set alarm   کوک کردن ساعت

tendency   تمایل

snooze   خواب کوتاه

excited   هیجان زده

motivate   ایجاد انگیزه کردن

enthusiasm   اشتیاق

tackle   مبارزه کردن

gusto   ذوق

maniac   دیوانه

turn off   خاموش کردن

pee   ادرار کردن

greet   خوش آمد گفتن

 

چگونه صبح ها زود بیدارشویم؟ (انگلیسی)
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