慢慢的开始

Don’t make drastic changes. Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days. Then cut back another 15 minutes. Do this gradually until you get to your goal time.
不要做巨大的改变。慢慢的开始，比原来早起15到30分钟。用一段时间来习惯它。然后再缩短15分钟。慢慢的做直到你达到了你的目标。

让你自己早睡

Allow yourself to sleep earlier. You might be used to staying up late, perhaps watching TV or surfing the Internet. But if you continue this habit, while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start over. I suggest going to bed earlier, even if you don’t think you’ll sleep, and read while in bed. If you’re really tired, you just might fall asleep much sooner than you think.
让你自己早睡。你也许已经习惯晚睡了或许是看电视或者上网。不过如果你继续你这样的习惯，又想早起的话，迟早你要放弃其中一个。如果你放弃了早起的话，你将崩溃并且很晚睡觉，这样所有的一切都又重新开始了。我建议你早点上床，即使你觉得你不会睡觉，那就在床上读读书。如果你真的很累的话，你很快就会睡着的，比你想象的还要快。

将你的闹钟远离

Put your alarm clock far from you bed. If it’s right next to your bed, you’ll shut it off or hit snooze. Never hit snooze. If it’s far from your bed, you have to get up out of bed to shut it off. By then, you’re up. Now you just have to stay up.
将你的闹钟远离你的床。如果它就在你床边，你将会把它关上然后继续打盹。不要打盹。如果它远离你的床，你就不得不爬起来把她关闭。那样你就醒了。下来你就只需要保持不睡觉。

不要找借口再回到床

Go out of the bedroom as soon as you shut off the alarm. Don’t allow yourself to rationalize going back to bed. Just force yourself to go out of the room. My habit is to stumble into the bathroom and go pee. By the time I’ve done that, and flushed the toilet and washed my hands and looked at my ugly mug in the mirror, I’m awake enough to face the day.
当你一关掉闹钟就离开卧室。不要让你自己找借口再回到床上。逼迫你自己离开房间。我的习惯是跌跌撞撞的离开卧室去上厕所。当我做完这些，然后冲完厕所，洗完手，在镜子里看到我丑陋的脸时，我就足够清醒去面对新的一天了。

不要找借口

Do not rationalize. If you allow your brain to talk you out of getting up early, you’ll never do it. Don’t make getting back in bed an option.
不要找借口。如果你让你的大脑对你说不要早起的话，你将永远都不会早起。不要让回去睡觉作为一个选择。

在一段时间内晚起

Allow yourself to sleep in once in awhile. Despite what I just said in the previous point, once in awhile it’s nice to sleep in. As long as it’s not a regular thing. I do it maybe once a week or so.
让你自己能在一段时间内晚起。不要管我刚才说的观点，让自己晚起一次。只要它不是一个经常发生的事情。我基本每周晚期一次。

给早起一个奖励

Make waking up early a reward. Yes, it might seem at first that you’re forcing yourself to do something hard, but if you make it pleasurable, soon you will look forward to waking up early. My reward used to be to make a hot cup of coffee and read a book. I’ve recently cut out coffee, but I still enjoy reading my book. Other rewards might be a tasty treat for breakfast (smoothies! yum!) or watching the sunrise, or meditating. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine.
给早起一个奖励。是的，一开始你是逼迫自己在努力做一件事情，但是如果你把它变成一件快乐的事情，你就会非常期待早起了。我的奖励一般是一杯热咖啡和读一本书。我最近戒掉了咖啡，但是我仍然享受读书的乐趣。另外一些奖励可能是一顿美味的早餐（奶昔！可口！）或者看日出，或者冥想。找一些能让你开心的事情，让它成为你早晨日程的一部分。

充分利用这些多余的时间

Take advantage of all that extra time. Don’t wake up an hour or two early just to read your blogs, unless that’s a major goal of yours. Don’t wake up early and waste that extra time. Get a jump start on your day! I like to use that time to get a head start on preparing my kids’ lunches, on planning for the rest of the day (when I set my MITs), on exercising or meditating, and on reading. By the time 6:30 rolls around, I’ve done more than many people do the entire day.
充分利用这些多余的时间。不要早起一到两个小时只是为了阅读你的博客，除非它是你主要的一个目标。不要早起浪费那些时间。让你的一天有一个跳跃式的启动。我通常是从准备我孩子的午餐开始的，