迈出舒适区得练习这10件小事情

 　　1.Convert your anxiety into action

　　将你的焦虑转化为行动
　　Too much anxiety can paralyze you. Too little can make you lethargic 1. Psychologists have identified the sweet spot which is somewhere in between. Practice identifying your fears and take action. The Nike slogan “Just do it” is a really great one.
　　太多的焦虑会让你麻木。而太少会使你昏昏欲睡。心理学家已经确定了两者之间的甜区。练习辨识你的恐惧并采取行动。耐克的口号“想做就做”真的很棒。
　　2.Change your diet
　　改变你的食谱
　　Nothing drastic to start with. Maybe you need more energy and maybe you need to slim down. Get an app like My Fitness Pal 2 which will tell you where you are going wrong. You can find a full list of apps here. Then eliminate the bad food gradually and start trying a new one every day or every week.
　　不用做什么极端的事情。也许是你需要更多的能量，也许是你需要减肥。使用像健身伙伴这样的app，它能告诉你你哪做错了。你可以在这里找到所有类似的app。然后逐渐移除不好的食物，开始每天或每周尝试一种新食物。
　　3.Try volunteering
　　尝试志愿服务
　　Move out of your comfort zone and help others. Yes, it will be a bit strange and uncomfortable but the rewards are great. Watch the TED 3 talk here by Mark Bezos who works in his spare time as a volunteer firefighter.
　　移出你的舒适区去帮助别人。是的，这有点而奇怪而且让人不适，当其回报丰富。可以看看T马克贝佐斯的TED演讲，他在业余时间作为一个志愿者工作。
　　“If you have something to give, give it now.” – Mark Bezos“如果你有些东西要给予，那现在就给予吧。”— 马克·贝佐斯4.Break out of your routine
　　打破你的惯例
　　Look at how you do things and how you waste time. Is there a better way? Is the time you get up and what you do before breakfast set in stone by some merciless and fearful god? No! Start reading before you leave the house. That may mean getting up earlier but you will be amazed at the benefits.
　　看看你是如何做事情以及浪费时间的。有没有更好的方式？你起床的时间和早餐前的活动是不是一成不变?不要这样！在你离开房子之前开始阅读。这可能意味着早起，当你会惊讶于它们的益处。
　　5.Count the pennies
　　计算开支
　　If you are on a tight budget, it may be time to keep a watchful 4 eye on everything you spend. Leave your credit card at home and decide to pay for everything with cash. Try this for a few months and you will soon realize what you really need and what you can do without. You will be surprised at the savings 5 you can make. These can go towards your next holiday.
　　如果你预算紧张，可能需要关注一下你花费的每件东西。把你的信用卡留在家中，下决心用现金支付每件东西。尝试这种方法几个月，你会很快意识到你真正需要什么，你其实并不需要什么。你会惊讶于你能省下来的钱。这些可以用到你的下次假日中。
　　6.Try not to be so shy
　　试着不要这么害羞
　　If you are like me, you will keep new social encounters to a minimum. It is the usual fear of venturing into new social territory. The next time, stay a little longer and you will discover that as you practice this regularly, the discomfort 6 and unease will gradually disappear.
　　如果你像我一样，你会最小化地接触新的社交偶遇。这是进入新的社会领域常见的恐惧。下次，再呆长时间一点而，你会发现当你经常练习这个时不适和不安会逐渐消失。
　　7.Set a new goal
　　设个目标
　　If you want to get fit again, the enormity of the task will convince you it is just not worth it. Wrong again! Putting things off means they never get started, let alone completed. The secret is to write down some baby steps which will get you to that goal. Step one might be walking to the supermarket instead of taking the car. When you achieve that, move on to the next step. Celebrate each minor 7 victory.
　　如果你想再次健身，任务的艰巨性会说服你它不值得做。又错了！推诿事情意味着它们永远不会开始，更别说完成了。秘密就是写下一些能让你达成目标的小步骤。步骤一可能是步行到超市，而不是乘坐汽车。当你达到这一步，继续下一步。庆祝每一个小的胜利。
　　8.Find a partner
　　找个同伴
　　No, not the usual soulmate till death us do part! This one is a bit more banal 8 and you do not have to spend the rest of your life with them so it is a much more attractive proposition. Find a buddy 9 to accompany you on those walks or visits to the gym. Find a friend to take along to a party when the socializing gets you down. If you do this, you have someone to share your goals with and also you have to be accountable. You will have to justify 10 or explain why you did not achieve your goals. Your friend’s advice and support will help you to try again.
　　不，不是直到死亡才将我们分开的那种通常的灵魂伴侣！这是一个更平凡的，你不必与其共度余生的人，所以这是一个更具吸引力的命题。找个朋友陪你去散步或去健身房。找个朋友在你对社交沮丧时带你去参加聚会。如果你这样做的话，那你就有可一个分享你的目标的人，而你必须也要负责。你得证明或解释为什么你没完成你的目标。你朋友的建议和支持会帮助你再次尝试。
　　9.Do something scary
　　做一些吓人的事情
　　“Do one thing every day that scares you.”- Eleanor Roosevelt“每天都做一件让你害怕的事情。”— 埃利诺·罗斯福Fear is locking you up and preventing you from discovering new opportunities and friendships. Make a list of your fears and then try to do at least one a week so that you are experiencing a little discomfort and anxiety. This can be anything from forcing yourself to speak up at a meeting (I hated that!) or offering to help someone with their errands. You will be glad you did and one of the rewards is greater confidence in yourself.
　　恐惧会锁住你，阻止你发现新机会新友谊。列出你害怕的事情，然后尝试每周至少做一件，这样你就能体验到一点儿不适和焦虑。这可以是任何事情，从强迫你自己在会议上发言（我讨厌这个！）或主动帮助一些人做事情。你会高兴于你所做的，而其中的一个回报就是你会更加自信。
　　10.Time to get real
　　做回本我
　　“A person’s success in life can usually be measured by the number of uncomfortable conversations he or she is willing to have.”- Tim Ferris“一个人的生活中的成功通常可以用他或她愿意拥有的不舒服的谈话来衡量。”—提姆·菲利斯Did you know that the more tough conversations you have, the more successful you are likely to be? I mean having frank conversations with a partner, friend or boss. This is the toughest one of all because we often build a wall of convenience around all our relationships. Deep down, there may be something that is making us unhappy or holding us back. Time to get real and talk this through with the person involved. This requires courage and when you do this, you are really moving out of your comfort zone.
　　你知道你拥有的艰难对话越多，你就越可能成功吗？我的意思是和伙伴、朋友或老板进行坦率的谈话。这是所有事情中最难的一个，因为我们经常在关系周围建立一面方便之墙。心灵深处可能有些让我们不高兴或让我们踟蹰的东西。是时候做回本我，和相关的人讨论这个。这需要勇气，而当你做这时，你真的移出了你的舒适区。
　　“A ship in harbor is safe, but that is not what ships are built for.”- John Augustus Shedd“在港口的船是安全的，但那不是造船的目的。”约翰·奥古斯塔斯·谢德