课程导读
今天在 #亲子 栏目中，我们来聊聊“四点钟法则”，Let's talk about 4 A.M. Rule in today’s program.
苹果CEO库克谈到他的日常：每天9点半睡觉，凌晨4点起床。
课程内容
乃夫老师受到库克的启发，在无意间还看了一个叫4 A.M. Rule《四点钟法则》的视频，于是坚持每天9点睡觉，凌晨4点起床阅读写作运动的习惯，这一坚持就是一年（2021年3月19日-2022年3月18日）。
我们看看能学到什么
四点钟法则讲座中列出的九条法则。Now, let's begin why do successful people wake up earlier?
1、Freedom of Choice 选择的自由
2、Jump on the Competition = get a jump on / get an advantage over sb/sth 在别人开始之前开始以赢得优势（先发者优势）
3、Head on Straight 睿智地思考和行动
4、Refine Your Direction 完善你的方向
5、Creative Space 创意空间
6、Hyper Concentration 高度集中
7、Shaking Sleep Inertia “摇晃睡眠惯性”
8、Fostering Positivity 培养积极性
9、Minimize Bad Habits 使坏习惯最小化
Minimize Bad Habits 请听一段英文讲座节选
After a long day at work, you want to relax and unwind. In the evening hours, we're susceptible to time wasters like TV, video games and social media. Our brains are exhausted so we crave mindless distractions. The problem is we get sucked into these distractions. All of a sudden, you've spent six hours browsing the internet or binging Netflix and our productivity suffers. By starting every day at 4 A.M. you can curb those bad habits. To wake up at 4 A.M., you should go to sleep between 8 and 9 at night. Most of our bad habits get worse as the night goes on. As our energy level gets lower and lower, we struggle to step away from our screens but what if you're asleep before those bad habits can affect you. Successful people minimize bad habits by closing these dangerous windows. Their brains don't have time to get distracted, so they rarely do.
在漫长的一天工作之后，你想在晚上放松一下，我们很容易受到电视、视频游戏和社交媒体等浪费时间的东西的影响。我们的大脑已经筋疲力尽，所以我们渴望无脑的消遣。问题是我们被这些干扰所吸引。突然之间，你花了6个小时上网或看netflix，我们的生产力受到了影响。每天从凌晨4点开始，你就能改掉这些坏习惯。为了在凌晨4点起床，你应该在晚上8点到9点睡觉。随着夜幕的降临，我们的坏习惯越来越严重。随着我们的能量水平越来越低，我们很难离开屏幕，但如果你在这些坏习惯影响你之前就睡着了呢?成功的人通过关闭这些危险的窗户（屏蔽）来减少坏习惯。他们的大脑没有时间分心，所以他们很少分心。
4 A.M. Rule《四点钟法则》的视频（后台回复“四点钟法则”获取百度网盘链接）
课程笔记
重点词汇
1、unwind:v. to stop worrying or thinking about problems and start to relax 放松；轻松
2、susceptible adj. ~ (to sb/sth) very likely to be influenced, harmed or affected by sb/sth 易受影响（或伤害等）；敏感；过敏= be sensitive to/ be vulnerable to
3、crave v. to have a very strong desire for sth 渴望；热望=【S】long for
4、binge v. ~ (on sth) to eat or drink too much, especially without being able to control yourself 大吃大喝；狂欢作乐 binge-watching videos 刷剧
5、curb v. to control or limit sth, especially sth bad 控制，抑制，限定，约束（不好的事物）
6、close these dangerous windows 屏蔽
口语转化表达
主题句：
To wake up at 4 A.M., you’re required to sleep between 8 and 9 at night.
if not举反例：
If you can’t manage your night time well, it's easier to get distracted and our bad habits get worse as night goes on.
举例子：
For example, people are vulnerable to time wasters, such as TV, video games and social media. But one of the problems is that we get sucked into those distractions, like binge-watching videos hours after hours, which leads to low productivity.
“规范信息” ：成功人士是如何做到的
Successful people close these dangerous windows to minimize their bad habits. Instead of getting distracted by time wasters, they would rather spend time reading or exercising. And, of course, these tiny changes may cause remarkable results.
为了在凌晨4点醒来，你需要在晚上8点到9点睡觉。
如果你不能很好地管理你的晚上时间，就很容易分心，我们的坏习惯也会随着夜晚的推移而变得更糟。
例如，人们很容易受到时间浪费的影响，比如看电视、玩视频游戏和刷社交媒体。但其中一个问题是，我们会被这些分心的事情所吸引，比如一小时接一小时地看视频，这会导致效率低下。
成功的人会屏蔽干扰，把他们的坏习惯最小化。他们宁愿把时间花在阅读或锻炼上，而不是被浪费时间的事情分心。当然，这些微小的变化可能会带来显著的结果。
总结下今天学习的内容，我们从凌晨四点法则入手试图探索给孩子做榜样的例子，并较为深入地学习了英文讲座的九大要点，并就第九点深入学习，最后我们通过PREP的表达模型写了一个关于使坏习惯最小化的段子。我们下期节目再见！
点个在看你最好看