7种方式把新行为培养成好习惯

 　　Have you ever started a diet or exercise program but didn’t stick with it? If you are like millions of other people, you’ve set out with the best intentions but failed to keep the momentum 1 going. I’m going to explain why relying on motivation and willpower doesn’t work and what works instead.

　　你是否也曾制定过节食或运动计划，结果没过多久就坚持不下去了呢？你是否也像成千上万人一样，刚刚开始时雄心壮志，但越往后却越没动力？下面这篇文章就要告诉你为什么只靠毅力和积极性行不通，以及正确的做法是什么。
　　When you begin any new self-improvement program, you’re enthusiasm is high and you’re motivated by the pleasure of what you want or the pain of what you don’t want. But motivation naturally diminishes with time.
　　当你启动一项提升自我的项目时，你一定是兴致勃勃，想到未来能收获成功，远离失败，便顿时充满能量。但是这种积极性会随着时间自然而然地消磨殆尽。
　　When your motivation wanes 2, you rely more on willpower. But no one has an endless supply of willpower. It’s a resource that gets “used up”. Every time you will yourself do something you don’t really want to do, you use up some willpower. Every temptation you pass up depletes 3 your willpower reserve.
　　当积极性消失时，你更多的要靠毅力坚持下去。但是每个人的毅力都是有限的，总有一天会被“用光”。每当你迫使自己做不愿做的事情，或是抗拒种种诱惑时，你的毅力都会一点点流失。
　　By evening, you may find you have no willpower left. That’s why most people blow their diet in the evening after eating healthy all day.
　　等到了晚上，你可能就发现自己的毅力都用光了。这就是为什么大多数人会在健康饮食一整天之后，到晚上暴饮暴食。
　　If motivation and willpower aren’t working for you, there is another way!
　　既然积极性和毅力对你不起作用，还有其他解决办法！
　　95% of our life is dictated 4 by the subconscious 5 mind, the part of our brain that runs our lives on autopilot. This is why you can do everything from brushing your teeth to driving a car without thinking about it.
　　在生活中95%的事情都是由潜意识完成的，这部分大脑将我们的生活设置为“自动驾驶”状态。因此你才能想都不用想就去刷牙、开车，做各种事情。
　　By consciously deciding to create a new habit, you can harness the power of your unconscious to create a new neural 6 pathway. Once a new habit is established it becomes easy to do -motivation and willpower are no longer required!
　　当你意识清醒地决定要培养新习惯时，不妨利用潜意识的力量新建一种日常行为。一旦新习惯形成，一切就会变得容易。你也不再需要积极性和毅力了。
　　Here are 7 steps to turn any desired new activity into a habit. Once a habit is established you’ll find yourself doing effortlessly. These techniques can be used for any habit you want to make or change - diet, exercise, meditation 7, stress reduction, sleep habits, and more.
　　下面7个步骤能将新的行为变为日常习惯。习惯形成后，做事情就不那么费力了。这些技巧适用于你希望建立或改变的一切习惯，包括饮食、锻炼、冥想、缓解压力、睡眠方式等等。
　　1. Set Small Goals
　　设立小目标
　　Setting big goals is exciting but starting with small boring goals is more likely to lead to success. Some examples of small changes would be to meditate 8 for 10 minutes, replace one unhealthy snack with raw veggies, or walk 15 minutes per day.
　　虽说大目标会令人兴奋，但从微小甚至无聊的小目标更可能使人获得成功。这些小目标的表现形式有：10分钟的冥想、用生蔬菜代替不健康零食，或是每天步行15分钟。
　　Taking small actions tricks your brain. Your subconscious likes to be in control - it doesn’t like change. A big change often sets up subconscious resistance, but you can sneak 9 a small change by it.
　　微小的改变会骗过你的大脑。你的潜意识热衷掌控，因此不喜欢原有习惯被打破。大目标大改变总会激起潜意识的抵制，但若一点一点做，则有可能逃出大脑的监管和排斥。
　　2. Use Triggers
　　利用“激发源”
　　A trigger is something that leads you to automatically doing something else. Smokers 10, for example, are triggered to smoke after a meal. Use triggers to your advantage. If you commit to always meditating 11 after breakfast, after a few weeks you’ll automatically think about meditating after your morning meal. Visual triggers work well, too. Lay your workout clothes on the bed in the morning will encourage you to work out when you get home from work.
　　“激发源”指的就是能够让你条件反射做某事的另一件事。比如说“饭后吸烟”，那么“饭后”就是“吸烟”的激发源。如果你能坚持总在早餐之后做冥想，几周之后你会发现，早餐完毕后你会不由自主想到去冥想。视觉激发源也很奏效。早上把运动衣放在床上，等下班回家看到它，你会更有动力去锻炼身体。
　　3. Do it Early
　　趁早做事
　　Exercise or meditate in the morning when your willpower is high. You’ll reap the rewards all day! Make a healthy dinner ahead so you don’t come home starved with nothing to eat.
　　趁着早晨毅力充沛时锻炼或冥想，你会受益一整天！提前做一顿健康晚餐，晚上回家时就不用饿着肚子做饭了。
　　4. Be Prepared
　　做好准备
　　Make sure you have everything you need to ensure your success. If you want to start a walking program, get comfortable walking shoes and a pedometer. People who wear a pedometer walk 27% more than those who don’t!
　　要确保你拥有达到成功的一切条件。如果你想开始步行锻炼，就要准备好舒适的运动鞋和计步器。有计步器的人要比没有的人多走27%的路。
　　5. Make it Convenient
　　保证很方便
　　The more difficult and time consuming it is to take an action, the less likely you will do it. This is why so many people who buy gym memberships drop out. It’s just not that convenient. Get everything you need ready ahead of time so that when it’s time you can, as Nike says, “Just Do It”.
　　如果做一件事难度越大耗时越长，那么你去做它的几率也就越小。这就是为什么许多人办了健身房会员又中途退出--只是因为不是很便利。因此要提前做好一切准备，等时间一到，你就能像耐克广告语说的那样：“想做就去做！”
　　6. Make it Fun
　　寻找乐趣
　　If you don’t enjoy doing something you aren’t going to stick with it. Find ways to make your lifestyle change as enjoyable as possible. Exercise with a friend, learn to cook healthy foods that are delicious, or find a meditation program that really resonates with you.
　　如果你不喜欢做什么事，就很难坚持到底。因此要想方设法让生活在变化当中充满乐趣。和朋友一起锻炼，学习做健康可口的饭菜，或是找到真正符合你要求的冥想计划。
　　7. Don’t Break the Chain
　　不要间断
　　When Jerry Seinfeld was an unknown, he created the habit of writing new material daily using a wall calendar and a red marker. Every day he wrote, he put a big red “X” through that day. He didn’t want to see any blank days that “broke the chain”. Use this technique for one month and you’ll find your new habit will largely be formed.
　　当美国喜剧巨匠杰瑞·宋飞还没出名时，他就养成了天天利用挂历和红标识写新内容的习惯。每天写了新内容，他就在当天的日期上画一个大大的叉。他不想看见哪天是空着的，把“整条链子都截断了”。你也可以效仿这种方法，一个月后，新习惯就会基本形成。
　　By using these steps to create a habit you are tricking your brain to create a new neural pathway. Once the habit is formed you can use it to serve as a gateway 12 to bigger changes that can truly change your life. A journey of a thousand miles really does begin with a single step.
　　通过这些步骤，你可以使大脑自动接收新行为，从而养成习惯。等到习惯形成，你就能将它视为一条通往更大改变的通道，最终改变自己人生。要记住：不积跬步，无以至千里。
　　可能改变你一生的11个问题：你会怎样回答？
　　Keep this list handy. Ask yourself these questions every day--without fail. And then, based on your answers, take action.
　　把这份清单放在手边。每天问问自己下面的问题-- 一定要回答。然后，基于自己的回答，采取行动。
　　1. Who would cry the most at my funeral?
　　在我的葬礼上谁会哭得最凶？
　　Those are people who love you unconditionally 13. Start returning the feeling.
　　有些人无条件地爱你。开始回报这些感情吧。
　　2. Do I spend enough time with the people who would cry the most at my funeral?
　　我有没有和那些会在我葬礼上哭得最凶的人度过足够多的时间？
　　Probably not. Even though those are the people who see the good in you, and make you feel good about yourself.
　　也许没有。即使他们是那些看到你优点的人，让你感觉良好的人。
　　3. Who would I want to cry the most at my funeral?
　　我会在谁的葬礼上哭得最凶？
　　Chances are those are the people you neglect the most. You care about them but you're taking them for granted.
　　很有可能是那些最被你忽视的人。你关心他们，但是你总是把他们对你的感情当做理所当然。
　　Stop taking them for granted.
　　开始珍惜他们吧。
　　4. Am I proud to tell people where I work?
　　我会自豪地告诉别人我在哪里工作吗？
　　If not, it's time to start looking elsewhere. Titles come and go. Money comes and goes. Pride is forever.
　　如果不是，该开始找工作了。职位来了又走，金钱也来来去去。只有自豪感是永恒的。
　　5. Is my company a business I would want my children to run?
　　我会不会想让孩子来经营公司的业务？
　　There may be aspects of your business you wouldn't wish on your worst enemy, much less your kids: insufferable customers, unbearable 14 employees, difficult working conditions, uncertain long-term prospects 15.
　　你的业务中有一些方面你都不希望自己最大的敌人去面对，更不用提自己的孩子了：令人无法忍受的顾客、令人难以忍受的雇员、艰难的工作条件、不确定的长期前景等。
　　If you would say to your child, "No, I wouldn't want you to have to deal with that..." why do allow yourself to continue to deal with that?
　　如果你会对孩子说，“不， 我不想让你们去处理那些.......”为什么还让自己继续处理呢？
　　Naturally you want your kids to be happy. You also deserve to be happy. List the problems, then fix the problems.
　　当然，你希望你的孩子幸福。但你也要开心。列出问题，然后解决问题。
　　If you want a better future for your kids, show them the way by making a better future for yourself.
　　如果你想让孩子有个更好的未来，那你可以让他们看看你是如何让自己的未来更加美好的。
　　6. Does today feel different than yesterday?
　　今天的感觉是不是和昨天一样？
　　It should, if only in a very small way. Otherwise you're sitting still.
　　应该只有一小部分相同， 否则你就是停滞不前。
　　7. Do I say "no" more than I say "yes"?
　　我说“不”是不是比说“是”要频繁？
　　"No" ensures today will be exactly the same as yesterday. Or maybe worse.
　　说“不”会让今天和昨天一样，也许更糟。
　　8. Do I spend money instead of time?
　　我是不是更喜欢用金钱代替时间？
　　Maybe you buy your kids "stuff" because you feel guilty for being away so much, or missing events, or being distracted most of the time. Maybe you buy your significant other "stuff" when you feel guilty about not paying enough attention or showing, by word and action, that you care.
　　也许你给孩子买“礼物”是因为你感到内疚，你觉得自己总不在他们身边或错过了他们的活动，或和他们在一起的时间大部分都在走神。也许你觉得没有足够重视生命中的另一半，或没有通过言语和行为表达出来对他们的足够重视，因为心存愧意而给对方买东西。
　　Or maybe you spend money on productivity tools instead of putting in the time to change inefficient 16 work habits. Or maybe you buy expensive fitness equipment and trendy workout gear instead of just sucking it up and working out more.
　　也许你花钱买提高效率的工具，而不是花时间改变低效的工作习惯；也许你宁愿买昂贵的健身设备和时尚的运动装备，而不愿认真去锻炼身体。
　　Money never produces the same results as time. Expensive clothes can't get you in shape; productivity apps can't make you more efficient; a new tablet can't transform your business life.
　　金钱永远换不来时间的效果。昂贵的衣服不能让你有好的体型；提高生产力效率的工具不会让你变得高效；新的平板电脑不会改变你的商务生活。
　　Money can change some things, temporarily. Time can change anything, forever.
　　金钱可以改变一些事情，可那只是暂时改变。而时间却可以改变任何事情，永久改变。
　　And don't forget: Your kids will soon forget the video game you bought them but they'll never forget the afternoon you spent together.
　　另外不要忘记：你的孩子会很快忘记你买给他们的电子游戏，但他们不会忘记你和他们一起度过的美好时光。
　　9. Do I think of myself as a noun?
　　我用名词来描述自己吗？
　　"I'm an inventor." "I'm a speaker." "I'm a writer."“我是名发明家”。“我是名演讲家。”“我是名作家。”
　　You're in a box.
　　你的思维受到了限制。
　　Start defining yourself as a noun and you start to feel like you've arrived (even when you haven't). Slowly your focus shifts to "being" rather than doing, to maintaining a sense of self rather than striving to continually improve specific skills.
　　开始用名词描述自己，你会觉得自己已经到达了那个水平。 慢慢地你的注意力会转移到“是”上而不是做， 维持自我感觉而不是努力继续提高职位技能。
　　And you slowly close yourself off to other activities, other ventures, and other possibilities.
　　你会慢慢地不去参加其他活动，不去冒险，不去考虑其他可能性。
　　Don't define yourself by what you do. Never let yourself be a noun. Be a person who does lots of verbs--and is always open to more.
　　不要通过职业来定义自己。不要把自己描述成名词。做一个可以用很多动词描述的人--总是准备接纳更多。
　　10. Do I make people feel good about themselves?
　　我是不是让人感觉良好？
　　Unexpected praise, like the gift given "just because," makes a huge impact.
　　意料之外的赞美，就像是“只是因为...”而送出去的礼物，会产生巨大的影响。
　　Every day, people around you do good things. Praise at least one of them, sincerely and specifically. They'll feel great. You'll feel great.
　　每天，你身边的人都在做一些好事。至少表扬他们中的一位，表扬时要真诚而具体。他们会感觉很棒，而你也会感觉不错。
　　11. Do I scare myself?
　　我有没有吓到过自己？
　　If not, you should.
　　如果没有，你该试试。
　　Don't scare yourself with fear of the future, or the economy, or injury or death, but with things you decide to do that push, stretch, challenge, and leave you excited and thrilled and relieved in an "Oh my gosh I can't believe I did that!" way.
　　不要用对未来或经济、受伤或死亡的恐惧来吓自己，而是用你决定做的事情，你面临的挑战来督促自己，让自己兴奋、激动，并用“天哪！不敢相信我竟然做到了！”这样的方式来放松自己。
　　We all have fears. What matters is what we do when we're hesitant or nervous or afraid. When we turn away, we die a little inside; when we face a fear and do what we really want to do, we feel truly alive.
　　我们都心存恐惧。重要的是当我们犹豫、紧张、害怕时我们做了什么。当我们扭头走开时，我们的内心在一点点死去；当我们面临恐惧做我们真正想做的事情时， 我们会觉得自己真正地活着。
　　Are you living... or really living? You only get one chance. Make sure you live.
　　你是活着......还是在真正地活着？你只有一次机会。确保自己是在活着。