從通宵唱K，泡吧，到凌晨三點半的朋友圈， “熬夜”似乎成了一種新風尚。 它畸形的地方在於，所有人都知道晚睡會影響健康， 但仍有大批青年走火入魔似的堅持“修仙”。

誰都知道早睡早起的好處非常多，可就是難以堅持。可如果有人陪你一起呢？即使是小習慣也需要堅持，日後可能會影響你的一生。想要養成早睡早起的習慣嗎？這個TED演講也許能影響到你的人生品質。

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。超越自然總是更好的。在你的私人生活或職業生活中，無論何時何地，試著將你的極限遠遠超越你的舒適區。試著不要保持舒適，並以此達到你從未想象過的事情。

But what does it mean to “go beyond natural”？ Well， I believe that you don’t need to do a huge thing to make something different。 In reality， those big things like employing hundreds of people， saving lives 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。

但“超越自然”意味著什麼呢？好吧，我相信你不需要做一件大事來改變一些事情。事實上，那些大的事情，比如僱傭數百人，在非洲某地拯救生命，或者當你是你的國家政府的一部分時代表你的國家，是你一生中做的許多小事，成百上千件小事的結果。

Of course， you must be ambitious in your life。 But， at the same time， you need to be very patient。 Because you only reach your most desired goals with a lot of hard work， a few risks and a little bit of luck。 And this may take years。

當然，你的人生必須雄心勃勃。但是，與此同時，你需要非常耐心。因為只有付出大量的努力，冒一些風險，再加上一點點運氣，你才能達到你最想要的目標。這可能需要幾年的時間。

So， today I’m here to show you that a little thing， in some way different than usual， may lead to something great。 The best example that I have for you happened with me last year。 It started with a simple challenge： wake up at 4：30 am during 21 consecutive days。 A challenge that I gave the name of #21earlydays。

所以，今天我在這裡向你們展示一件小事，在某種程度上不同於平常，可能會帶來一些偉大的東西。我給你的最好的例子發生在去年。它從一個簡單的挑戰開始：連續21天在凌晨4：30醒來。我給它起了個名字叫#21earlydays的挑戰。

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？ 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。

所以這就是我今天在這裡的原因，也是我在《商業內幕》上的原因，也是在全國電視臺、報紙和電臺上的原因。但為什麼呢？嗯，也許你會同意我的看法，這是很不尋常的，但同時，這也是世界上任何人都可以做的事情。我沒有什麼特別的能力在凌晨四點半醒來。但這是每個人都能做到的。每天都有成千上萬的人這樣做。

But if we take a better look on it， you see that my challenge wasn’t to wake up so early。 What I challenged was a global status quo that says how your life must be， what you must study， why where you must work， what you must watch on TV， and also at what hour you must wake up。 I confess： many times I also fall in this chain where you just follow what the others do， without questioning why。

但如果我們仔細看看，你會發現我的挑戰不是這麼早起床。我挑戰的是一個全球現狀，即你的生活必須怎樣，你必須學習什麼，為什麼你必須在哪裡工作，你必須在電視上看什麼，以及你必須在什麼時候醒來。我承認：很多時候，我也陷入了這樣的枷鎖中，你只是跟著別人做，而不去問為什麼。

So， why the hell am I waking up so early？ What is the reason behind it？ The story behind it is very simple， in fact。

那麼，我為什麼起得這麼早？背後的原因是什麼？事實上，它背後的故事非常簡單。

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，我在想為什麼我要用我現在的方式來度過我的每一天，以及我要做一個更好的人需要改進什麼。我記得在報紙上讀過一些文章，關於世界上一些最成功的執行長醒得有多早，所以我決定冒險一試。我覺得很有趣。

But why 21 days？ Well， 21 days， I put a limit of 21 days because there are theories that say that it is the right amount of time you need to form a new habit。 I didn’t know if it would work， but for me it was more for the sake of establishing a goal。 A thing that I always apply to life is to always establish a goal when you want to reach or change something in your life。 Because only in this way will you understand if you succeeded or failed。

但為什麼是21天？好吧，21天，我把時間限制在21天，因為有理論認為這是你養成新習慣所需要的適當時間。我不知道這是否有效，但對我來說，這更多是為了確立一個目標。當你想達到或改變你生活中的某件事時，我總是把這一點運用到生活中去。因為只有這樣你才會明白你是成功了還是失敗了。

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 weeks after， there were already people trying to do the same， waking up so early。

所以，我開始在網上分享很多想法。它的優點，小小的樂趣，還有我的進步。很多人開始關注我的所作所為。兩到三週後，已經有人試圖這麼做了，這麼早就起床了。

But — This thing about #21earlydays really exploded when I shared a blog post on Medium about the lessons I have learned with that。 Thousands of people saw my blog post。 My blog post was also republished on Business Insider with more than 1 million views， and the Twitter feed around #21early days is endless， still today。

但是，當我在Medium上分享了一篇關於我從中學到的經驗教訓的部落格文章時，關於#21earlydays的影響力真的爆發了。成千上萬的人看到了我的部落格。我的部落格也在Business Insider上重新發布，瀏覽量超過了100萬次，而Twitter上的feed在21世紀早期是無窮無盡的，直到今天。

So， what did I learn with this？ These were my lessons： One， Find support along the way。 It is always better to find these people that will push you forward and will hold you accountable for failing， even if they criticize you。 This is my blog post — my Facebook post， the original one， about the challenge， and where I was more exposed to many people。

那麼，我從中學到了什麼？這些是我的經驗：一是沿途尋求支援。最好是找到這些人來推動你前進，讓你為失敗負責，即使他們批評你。這是我的部落格——我的Facebook帖子，最早的一篇，關於挑戰，我在那裡接觸了很多人。

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。

第二，人們喜歡看不同的東西。拜託，像我這樣的年輕人，這麼早就起床，是不一樣的。至少這不是人們在Facebook上看到的，至少人們在Instagram上看到的是不同的圖片。

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？”

三，不。你不需要少睡。一件經常發生的事是，很多人驚恐地問我：“所以你睡得少。你怎麼做到的？”

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。

我說：“好吧，我不會少睡的。我只是早點睡覺。”這就是他說的。意思是：早睡早起。其實這很簡單。我幾個小時前就睡著了。

Four， Get rid of your obstacles。 This is really important。 When you want to change something in your life， it’s important to eliminate all the obstacles because it becomes much easier to reach your final goal。

第四，擺脫你的障礙。這真的很重要。當你想改變生活中的某些事情時，消除所有的障礙是很重要的，因為它會讓你更容易達到最終的目標。

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。 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。

第五，如果你想睡個好覺，健康的生活真的很重要。所以我睡得好，吃得好，鍛鍊身體，這對我很有幫助。我睡得很快，平均5分鐘。我睡得很好，如果需要的話，我可以在任何地方睡覺，我醒來時沒有任何問題，這對我的挑戰有很大幫助。這是我在鍛鍊。所以這是我鍛鍊身體的證明。

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 say that you get more tired sleeping that time， and you are wasting your time for more interesting things。 So forget this。 Nothing good comes from snooze。

六，別打瞌睡了。對我來說，這是人類有史以來最糟糕的發明之一。拜託，這對你沒有任何幫助。你耽擱了10分鐘，20分鐘，30分鐘。有研究表明，那時候你睡得更累，你在為更有趣的事情浪費時間。所以忘了這個吧。打盹沒有什麼好處。

Seven， I only need 6 or 7 hours of sleep。 This is me waking up a little bit。 I swear 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？

七，我只需要6到7個小時的睡眠。這是我醒來的時候。我發誓我想睡覺，但我的身體只需要這麼多的睡眠時間。既然有很多有趣的事情，為什麼還要浪費時間睡覺呢？

Eight， I found that doing this， I have more working time。 In fact 2 more hours per day。 And in the end I can leave the office earlier and have some drinks with my friends enjoying the beautiful sun of Lisbon。

第八，我發現這樣做，我有更多的工作時間。事實上，每天還有2個小時。最後我可以早點離開辦公室，和朋友們一起喝點飲料，享受里斯本美麗的陽光。

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 Inbox zero and no instant answer for today， and this is a great feeling during the morning。

第九，我發現這是一個更好的方式，讓我的資訊的方式。在早上沒有人工作，所以我可以回答所有的電子郵件和資訊，我有一個收件箱零，今天沒有即時答覆，這是一個偉大的感覺在上午。

Ten， I found that I have also more time at the 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 so tired。 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。

十，我發現我也有更多的時間在健身房。這就是我去健身房的證據，我發現早起，當我去健身房的時候，我並沒有那麼累。我以前工作了兩個小時，這不是藉口。當你認為自己沒有足夠的時間鍛鍊的時候，這會有很大的幫助。

Eleven， New view on the world。 This gave me a few little feeling for pleasures like seeing a sunrise when I was running。 This is great。

十一，新世界觀。這給了我一些快樂的感覺，比如跑步時看到日出。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 this subject。 Many shared the story。

最後一點。你要有意志力地去做。但如果你擁有它，沒有人會阻止你。所以這個挑戰是我在幾周前的許多想法和談話的結果。這是一次讓人們思考和討論這個問題的個人經歷。許多人分享了這個故事。

#21earlydays is still today， one of the most active hashtags on Twitter， without paying a cent for it。 And more important than that， even the best part of it is that still today I continue receiving 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！

#21earlydays仍然是今天，Twitter上最活躍的標籤之一，不用花一分錢。更重要的是，即使是最美好的部分，我仍然不斷收到來自世界各地的人們的資訊，他們說，因為我，他們醒得更早了，而且他們更樂意這樣做！太好了！

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，我的觀點是：一個小動作，但不同的動作，比如凌晨4：30起床，產生了一個大結果，比如讓人們思考和討論他們自己的日程安排，以及如何提高工作效率。

Nothing of it was planned， and I never imagined that it would reach so big dimension。 But I think this is what happens in everyone’s lives if you are willing to take that extra mile。 Like in the butterfly effect， where a small change in one stage may lead to large differences in a later stage， anything you do today can result in a big thing tomorrow， for you and for other people。

這一切都不是計劃好的，我從來沒有想過會達到這麼大的規模。但我認為這是每個人的生活中都會發生的事情，如果你願意多走一段路的話。就像蝴蝶效應一樣，一個階段的微小變化可能會導致後期的巨大差異，你今天做的任何事情都可能導致明天的大事，對你和其他人來說。

And this is more likely to happen if you do a lot of little things that you believe that will improve your life。

如果你做了很多你認為會改善你生活的小事，這種情況就更有可能發生。

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。

所以，請不要忘記：超越自然，另闢蹊徑；你每天所做的每一件小事都可能導致一件大事，一件令人驚訝的事。

I don’t know where you’re going to be in the future， but I can assure you of one thing， that doing this you will grow， you’ll be a better person， and you’ll be happier。Thank you。

我不知道你將來會在哪裡，但我可以向你保證一件事，這樣做你會成長，你會成為一個更好的人，你會更快樂。非常感謝。