Our habits determine our quality of life. This month I'm doing group coaching with my readers, and I was intrigued to see that many of them have goals to cultivate new habits this month. They include very useful habits like:
我們的習慣，決定我們的生活質(zhì)量。這個(gè)月，我跟我的讀者們進(jìn)行了小組培訓，然后我好奇地看到他們中很多人都在有目的地培養一些新的習慣。這些有益的習慣包括：
Meditate every day
每天進(jìn)行冥想和反思
Exercise 4 times a week or daily
每天進(jìn)行鍛煉或者至少一周四次體育鍛煉
Reading a new book a week
每周讀一本新書(shū)
Waking up at 6am every day
每天6點(diǎn)起床
Sleeping before midnight every day
每天晚上12點(diǎn)前睡覺(jué)
Many of them have been meaning to cultivate these habits for a while, but have not been successful.
其實(shí)他們很多人都曾經(jīng)嘗試過(guò)培養這些習慣，但是始終沒(méi)有成功。
I realize that many people have difficulties making new habits stick and it doesn't have to be that way. I've cultivated numerous new habits, some of which require big changes, such as switching to a vegetarian diet and exercising every day. By taking conscious actions, your habits can easily be a part of your life. Here's 6 simple tips to make that happen:
我意識到很多人很難堅持他們的新習慣，但其實(shí)他們用不著(zhù)那么費勁兒。我自己已經(jīng)培養出很多新習慣，其中有些需要我做出較大的改變，比如開(kāi)始吃素餐以及每天運動(dòng)。通過(guò)采取自覺(jué)行動(dòng)，你的習慣可以很容易地成為你生活的一部分。下面是6個(gè)使你成功培養習慣的簡(jiǎn)單的竅門(mén)：
Know why you want this habit
1. 讓自己理解為什么你要培養這個(gè)習慣
Why do you want to cultivate this habit and what does it bring for you? Some of us may want to cultivate habits like meditating daily and exercising daily, but why exactly do we want to do that? If you don't have a clear reason, it's not going to happen. For example, I switched to a vegetarian diet because I wanted to have higher mental clarity and have a cruelty-free lifestyle. I'm passionate about these reasons - having a higher mental clarity helps me to think clearer, while a cruelty-free lifestyle is in line with my personal vision. Because of that, it was extremely easy making the switch. While I hear of many people who tried to go vegetarian but failed after 2-3 weeks, I switched and never looked back.
你為什么要培養這種習慣，它能給你帶來(lái)什么改變？有些人可能想養成每天反思或者每天運動(dòng)的習慣，但我們?yōu)槭裁匆@么做？如果你沒(méi)有明確的原因，你是不可能成功的。比如，我養成吃素餐的習慣是因為我想使頭腦更清晰，并享有一種更嚴格自由（cruelty-free）的生活方式。一個(gè)更清晰的頭腦有助于我的思考，而一個(gè)嚴格自由的生活方式是我所尊崇的個(gè)人追求。因此，對我來(lái)說(shuō)，為此進(jìn)行改變就成為順理成章的事情。我聽(tīng)說(shuō)過(guò)不少人堅持吃了兩三周素餐最終放棄了，但是我從來(lái)沒(méi)有動(dòng)搖過(guò)。
Identify the biggest reasons why you want to cultivate this habit. Think about what it helps you to achieve once you successfully make it a part of your life. Think about what it can give you that other things can't. Write down these reasons.
找出最能說(shuō)服你改變自己培養新習慣的理由。想想它當他成為你生活的一部分的時(shí)候能幫助你實(shí)現什么。想想它能帶給你獨一無(wú)二的好處。把這些理由寫(xiě)下來(lái)。
Try it as a 21 day trial
2. 把培養習慣當成21天障礙賽
Some of us might get overwhelmed with cultivating a new habit because it's something we need to do for life. What if you just need to do this habit for the next 21 days? Suddenly it doesn't seem so challenging. Most of you will think: "21 days, hey I can do that".
我們有的人可能在培養新習慣的時(shí)候由于生活中的一些事情被迫中斷。但如果你只需要把新習慣堅持21天呢？乍一下看來(lái)并不是很難。你們大多數人都會(huì )說(shuō)：“才21天，我肯定能做到！”
Why 21 days? Research has shown 21 days is the time it takes to make or break a new habit. Also, by focusing on a shorter time-frame, it helps you focus your efforts to make it happen. Once you successfully cultivate the new habit at the end of the 21 days, suddenly it's very easy to continue what you are doing. Hence, don't think about doing this forever, but rather just think about doing it for 21 days. If you like the habit at the end of the period, you can continue; otherwise you can ditch it. It's a win-win, no lose situation!
為什么正好是21天？研究表明21天的時(shí)間正好足以形成或毀掉一個(gè)新習慣。同時(shí)，通過(guò)集中精力于更短的時(shí)間，更有助于強力地形成習慣。一旦你在21天后形成了新習慣，你會(huì )發(fā)現維持它是件非常輕松的事情。因此，在培養習慣的時(shí)候，不要老想著(zhù)你要一輩子都這樣下去，而是想著(zhù)你要堅持21天。如果你到21天結束的時(shí)候發(fā)現你依然喜歡這個(gè)新習慣，那么你就堅持下去，否則，就放棄掉。這是雙贏(yíng)的結局，沒(méi)有輸家。
Make time for it in your schedule
3. 在你的日程上為它留出時(shí)間
Slot in your new habit in your schedule. If it's not in your schedule, you'll likely leave it as the last thing to do in the day. Chances are by the end of the day, you'll be so tired that you'll leave it to the next day instead. In the end the cycle continues tomorrow and you're going to end up not doing it at all. On the other hand, if it's in your timetable, you'll be reminded about it every time you see the calendar. You'll also know not to schedule other activities during the time.
在你的日程表上為你的新習慣預留出時(shí)間。如果你沒(méi)有為它安排位置，它就會(huì )成為你一天中最后才做的事兒。把機會(huì )留到一天的末尾，但那時(shí)你已經(jīng)感覺(jué)累了，然后決定把它留到第二天再做。接下來(lái)，這個(gè)循環(huán)會(huì )持續下去，而你最終決定完全放棄它。在另一方面，如果你為培養新習慣留出了時(shí)間，每次你看日程表的時(shí)候都會(huì )被提醒要堅持下去，你也知道不要再同時(shí)安排別的事情來(lái)占據這段時(shí)間。
I schedule my jogging sessions every morning, from between 5-6am. A big reason is because I like the coolness of the morning, whereas it can be quite hot to run in the afternoon. It's also great to start the day with a great workout. Since it's set at the time, I know I need to wake up at 5am to get it done. In any event where I'm unable to do it (say when it rains, or when I wake up later), I'll reschedule it to the evening. That way, I can still make it happen even if it doesn't happen the first time round.
我將我的慢跑鍛煉定在每天早上五六點(diǎn)之間。一個(gè)很重要的原因是我很喜歡清晨微冷的刺激感，下午對我來(lái)說(shuō)太熱了。同時(shí)，用體育鍛煉來(lái)開(kāi)啟你的清晨也是一件很酷的事情。由于鍛煉時(shí)間被設定在這個(gè)時(shí)候，我知道我需要每天5點(diǎn)前就起床。如果遇到任何讓我沒(méi)辦法進(jìn)行我的計劃的時(shí)候（比如下雨或者我睡過(guò)頭了），我會(huì )把運動(dòng)時(shí)間安排到晚上彌補回來(lái)。通過(guò)這種辦法，我就能在意外的情況下依然堅持我的慢跑習慣。
Identify reinforcing habits
4. 找出相互影響和加強的生活習慣
Our habits do not exist in isolation; they are interlinked with one another. For example, waking early and sleeping early are related, while exercising and healthy eating are related too. This is why it can be tough to cultivate a new habit, because other behaviors are reinforcing it. What are the habits related to the one you want to cultivate? Remove the habits that do not serve you, and replace habits that help you.
我們的生活習慣并不是孤立存在的，而是相互關(guān)聯(lián)的。比如，早起和早睡是相關(guān)聯(lián)的，運動(dòng)與合理飲食也是相關(guān)聯(lián)的。這就是為什么培養新習慣是一件很難的事情，因為你的其他習慣會(huì )強化你的固有習慣。那么，與你的新習慣有關(guān)聯(lián)的其他習慣有哪些呢？丟掉對你沒(méi)用的生活習慣，采用能幫助你生活得更好的習慣吧。
Preempt things that can go wrong
5. 提前預防意外問(wèn)題
If you're cultivating the habit for the first time, chances are things will go wrong. Too many things happen every day for everything to happen according to plan. The key is preempting these problems and coming up with solutions beforehand so you can immediately overcome them when these problems crop up.
如果你這是第一次培養習慣，你很可能會(huì )遇到一些問(wèn)題。即使你有計劃，每天依然會(huì )有太多劇情外的事情發(fā)生。重要的方法是預估到一些問(wèn)題，同時(shí)提前準備好應對的辦法，這樣你就能在出現問(wèn)題的時(shí)候立刻把整個(gè)場(chǎng)面hold住。
For example, a big obstacle that I experience with my daily exercise goal is that it rains frequently in Singapore. Because of that, I can't go jog, since the running track does not have a shelter. In the past, I would give up my exercise session, and this marks the start of a chain of days where I skip my exercises. My thinking would be "Since I've already missed it yesterday, doesn't matter much if I skip it today" . Learning from my past experience, what I do instead is I do a combination of resistance exercises and aerobics at home. This keeps up with the momentum.
比如，一個(gè)跟我每天鍛煉目標相沖突的障礙就是新加坡經(jīng)常下雨。因此，一旦遇到下雨，由于跑道上沒(méi)有遮雨棚，我的跑步計劃就得擱淺。過(guò)去，我會(huì )取消當天的鍛煉，同時(shí)這就拉開(kāi)了我跳過(guò)每日鍛煉的序幕。我當時(shí)可能會(huì )想：“反正昨天都沒(méi)去，今天不去也無(wú)所謂”。從以前的經(jīng)驗吸取教訓后，如果遇到不能出去跑步的時(shí)候，我就在家里做耐力組合訓練和健美操。這樣我就能保持始終鍛煉的勢頭。
Track your habits
6. 跟蹤你的習慣
Track your habits! When you track your habits, you're more motivated to keep on track, since it's a form of accountability to yourself. There are some great habit trackers you can check out below:
跟蹤你的習慣！當你記錄下你的日常習慣，你就會(huì )更有動(dòng)力地維持它，因為這是一種對自己的問(wèn)責機制。下面是一些很棒的習慣記錄軟件，他們能給你一些啟示：
HabitForge – Tracks new habits through a 21-day period. If you miss the habit for 1 day, it’ll restart.
∷ 21天習慣養成記錄器（Habitforge）-通過(guò)21天時(shí)間觀(guān)察記錄你的習慣養成情況。如果有一天出現中斷，你就從頭開(kāi)始。
Rootein – Unlike Habit Forge, here you track your habit continuously regardless of whether it's missed or not. It has a mobile version so you can track your habits on the go.
∷ 跟蹤進(jìn)度提醒軟件（Rootein）- 與Habitforge不同，這個(gè)軟件始終記錄你的習慣執行情況，無(wú)論你是否中斷。這個(gè)軟件還有手機版，你可以在路上查看你的習慣記錄情況。（支持中文- 譯者注）
Joe’s Goals – Same as Rootein. There’s an option to place multiple checks on the same goal for extra-productive days.
∷ 小喬的目標（Joe’s Goals）- 一款跟Rootein很像的軟件。它可以對目標的完成進(jìn)行多方便的評判。
You can also use the traditional method of tracking - pen and paper. Simply draw a simple chat with the 21 days you want to cultivate your habit. Then, once you complete the habit for the day, put a tick beside it. As you see more and more ticks, you'll be inspired to continue with your progress, and before you know it the habit is already part of your routine!
你還可以使用傳統的記錄方法：紙和筆。簡(jiǎn)單得畫(huà)一個(gè)包含21天空格的習慣養成簡(jiǎn)表。然后，每當你完成一天的習慣之后，在上面畫(huà)個(gè)勾。當你看到表格上面越來(lái)越多的勾的時(shí)候，你會(huì )感到自豪并愿意繼續堅持下去。在你真正意識到成功之前，這些習慣已經(jīng)成為你生活的一部分了。
How about you?
你呢？
What new habits do you want to cultivate? How can you apply the tips above to make your habits stick? Share in the comments area below!
你想培養些什么新習慣？你能用上面哪些小建議來(lái)成功養成新的好習慣呢？把你的想法通過(guò)評論告訴我吧！
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