Split this problem, that is, the following three problems:
1. How to get up at 4 o'clock? "
Second, how to keep energetic? "
What time do you go to bed at night? Behind this question is "How many hours do you sleep a day?"
Then answer these three questions item by item:
I. About "How to get up at 4 o'clock?"
You must have had this experience, because you have to catch an early flight or catch a high-speed train or other reasons, so you get up around 4 am, which means getting up at 4 am is something that everyone can do.
Analyze the reason why you get up early, that is, you deserve to get up because you are in a hurry, and the consequences of not getting up are serious.
If I can't get up at 4 am, there will be the following serious consequences:
1, not enough exercise time.
I am eager to stand on the podium and give lectures at the age of 80, and I can show push-ups with one hand, so I must ensure enough exercise time from now on. After so many years of practice, I know that the exercise time during the day and at night is not reliable at all, and only the morning time is most likely to be self-controlled. If I run for an hour and a half in the morning, exercise indoors for 40 minutes, take a bath at least 1 hour, and my son 10 gets up at six o'clock, I must finish these things before he gets up.
I don't have enough time to tease myself.
There are two major aspects of self-care, one is bathroom time, and the other is to match a set of styles suitable for today's mood. These two things are related to the physical comfort and happy mood of the day, so we must give time. These two things usually take about 40 minutes.
There is not enough time to prepare breakfast for my son.
My son has a bad appetite and always tries to make him eat more. Sometimes it takes about 25 minutes to prepare three kinds of food for his son in the morning.
I don't have enough time to eat breakfast by myself.
The rule of my life is to go to bed early and get up early. Coupled with the requirement of healthy diet, I have high requirements for breakfast. Generally, it takes me about 25 minutes to make my own breakfast.
5. It didn't have a positive influence on his son.
My son still has some resistance to getting up in the morning. If he finds his mother awake and happy at work when he gets up, then I firmly believe that this will make him have a positive impact on getting up early.
For the above five reasons, I deserve to get up early.
Second, how to keep energetic? "
Everyone's energy is like a cell phone battery. Power consumption and charging are normal. If you want to stay energetic, you must fully charge the battery before it runs out. How to quickly replenish energy?
1, physical management is the basis of energy.
How is your physical fitness? This is the hardware basis for determining the storage capacity of the body's "battery". Everyone feels unwell at times, when your storage capacity is very weak, so doing anything casually will make you feel exhausted.
How to manage physical fitness? Nothing more than eating, sleeping and exercising.
(1) Diet should be healthy food with high protein and low calorie. Do you feel sleepy after dinner? Pay attention to what you eat. Generally, high-calorie food will make the body react like this. Everyone who knows me knows that I usually eat sliced whole wheat bread with some fruit at noon during training, and of course I don't eat high-calorie food at ordinary times.
(2) Replenish sleep at any time. Sleep is the key factor to supplement physical fitness. However, most people stare at this sleep at night to see their sleep time. In fact, the total sleep time every day needs to be calculated. For example, lunch break, nap and meditation are all sleep supplements. Let the body adapt to supplement sleep anytime and anywhere.
(3) Exercise can improve physical fitness, which should be a well-known topic, needless to say. What we should consider is how to form the habit of exercise. In other words, Mr. Yang has been a severely uncoordinated person since he was a child. Now he can run 20 kilometers effortlessly, which proves that sports don't need talent, just need to develop physical habits.
2. Emotion
Is your emotional state positive or negative? Everyone has a state of self-energy. Negative negativity consumes energy, and positive negativity generates energy. What methods do you have to make yourself positive?
There is a saying that successful people bring their own chicken blood! We can't rely on the affirmation given by the outside world to make our emotions positive, but we need to adjust ourselves more.
Find your own positive emotion button and switch quickly when there is a negative attack.
Step 3 think
Do you only think about the present or can you feel the future? A person who lives in the future will have greater motivation, which will give him the strength to live in the present.
We should discover the misunderstanding of thinking through self-awareness. For example, some people think it is necessary to get up early. If you do it for 9 days and don't get up on the 10 day, you will feel that you have failed. This is a misunderstanding that many people have not formed the habit. The formation of a habit also follows the law of cycles, but each cycle has peaks and valleys, and each cycle has to go through more than two peaks and valleys. It is a delusion to be at the peak every day.
4. Will (male name)
Willpower, like muscle, can be acquired through exercise. The stronger a person's willpower, the more energetic he will be.
How to exercise willpower? For example, I set myself a fixed time of 30 minutes, and I will finish what I plan to do in these 30 minutes and do nothing else. Because opening too many things at the same time will consume a person's willpower.
5. Flow pattern
Let yourself flow in the studio, and you will spontaneously generate energy. The concept of mobility was developed by Mihaly Zikson Mihaly (Mihaly? Csikszentmihalyi) proposed that he defined it as: "The feeling of being absorbed in what you are doing, and when the heart flow happens, you will have a high sense of excitement and accomplishment."
How to enter the flow state?
(1) The goal is clear. I send out three plans every day, just to let myself know what to do today.
(2) immediate feedback. My immediate feedback is in a visual way, such as skipping rope with a pen on the side. When I finally saw ten pens, I felt particularly fulfilled. Of course, I will send photos to my circle of friends.
(3) Control skill and difficulty ratio. When the difficulty is slightly higher than the skill 5- 10%, it is most likely to flow. For example, don't set yourself a big goal of running 10 km at the beginning of exercise, because if you can't do it, you will have great frustration and affect one's energy. Of course, you can't do too simple things, people will feel bored. For example, for such a long time of exercise, the number of exercises I set for myself is: every time 1 0,000 jumps, every time 5000 jumps, every time running 10 km. These are all a little challenging but still achievable difficulty factors.
6. sense of ceremony
Ritual sense is a way to quickly gather thoughts and energy by performing a series of rituals.
The sense of ritual has two functions: to calm yourself down quickly and act as a trigger button to start the next thing.
Design a sense of ceremony for your life and get into the state quickly. For example, even if I exercise at home, I will wear full sports equipment. For example, as soon as I start a new job, I will start setting a 30-minute uninterrupted countdown.
3. How many hours do you sleep a day? "
The most popular sleep saying in recent years is to ensure 8 hours of sleep, but have you really studied this sentence? Do you sleep for 8 hours in a row or 8 hours a day? Is it an eight-hour deep sleep or an eight-hour nightmare?
How long does a person sleep a day? This is the same as how much a person eats a day, which varies from person to person. People's instinct is to eat when they are hungry and sleep when they are sleepy. It's okay to resist instinct for a short time, but it takes a lot of willpower to resist instinct for a long time.
The premise for me to get up at 4 am is to go to bed around 10 at night, and I will use all my rest time to replenish my strength during the day. For example, lunch break or meditation at noon, such as car time on a business trip.
What we should pay attention to is the texture of sleep time, that is, entering deep sleep. Because exercise and diet have adjusted my physical state, my mentality and way of thinking have adjusted my mental state, I will soon fall into a deep sleep. At night, I will fall into a deep sleep in bed, up to 5 minutes. If I don't fall asleep for five minutes, I think I have insomnia. Of course, I won't look at my mobile phone before going to bed at night.
Sleep can be said to be a physiological habit. There is a famous Niu Jiao Da Vinci in history, who created the Ada Da Vinci sleep method.
Sleep), also known as polyphasic sleep, Uberman sleep or polyphasic sleep, is a sleep mode that disperses people's accustomed single sleep process into multiple sleep cycles in order to reduce sleep time. This method improves the time utilization rate by adjusting the hard law of sleeping and not sleeping, that is, sleeping 15 minutes every 4 hours of work. In this way, the total sleep time for one day and one night is only less than1.5 (24/4.25 *1/4 =1.41) hours, thus obtaining more working hours.
Of course, Da Vinci's sleeping method has been questioned a lot, and we don't have to be as harsh as him, but we can get inspiration from Da Vinci's sleeping method, and we can develop our own sleeping habits.