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如何把新行為培養(yǎng)成好習(xí)慣
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 going. I’m going to explain why relying on motivation and willpower doesn’t work and what works instead.你是否也曾制定過(guò)節(jié)食或運(yùn)動(dòng)計(jì)劃，結(jié)果沒(méi)過(guò)多久就堅(jiān)持不下去了呢？你是否也像成千上萬(wàn)人一樣，剛剛開始時(shí)雄心壯志，但越往后卻越?jīng)]動(dòng)力？下面這篇文章就要告訴你為什么只靠毅力和積極性行不通，以及正確的做法是什么。
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.當(dāng)你啟動(dòng)一項(xiàng)提升自我的項(xiàng)目時(shí)，你一定是興致勃勃，想到未來(lái)能收獲成功，遠(yuǎn)離失敗，便頓時(shí)充滿能量。但是這種積極性會(huì)隨著時(shí)間自然而然地消磨殆盡。
When your motivation wanes, 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 your willpower reserve.當(dāng)積極性消失時(shí)，你更多的要靠毅力堅(jiān)持下去。但是每個(gè)人的毅力都是有限的，總有一天會(huì)被“用光”。每當(dāng)你迫使自己做不愿做的事情，或是抗拒種種誘惑時(shí)，你的毅力都會(huì)一點(diǎn)點(diǎn)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，你可能就發(fā)現(xiàn)自己的毅力都用光了。這就是為什么大多數(shù)人會(huì)在健康飲食一整天之后，到晚上暴飲暴食。
If motivation and willpower aren’t working for you, there is another way!既然積極性和毅力對(duì)你不起作用，還有其他解決辦法！
95% of our life is dictated by the subconscious 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%的事情都是由潛意識(shí)完成的，這部分大腦將我們的生活設(shè)置為“自動(dòng)駕駛”狀態(tài)。因此你才能想都不用想就去刷牙、開車，做各種事情。
By consciously deciding to create a new habit, you can harness the power of your unconscious to create a new neural pathway. Once a new habit is established it becomes easy to do –motivation and willpower are no longer required!當(dāng)你意識(shí)清醒地決定要培養(yǎng)新習(xí)慣時(shí)，不妨利用潛意識(shí)的力量新建一種日常行為。一旦新習(xí)慣形成，一切就會(huì)變得容易。你也不再需要積極性和毅力了。
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, stress reduction, sleep habits, and more.下面7個(gè)步驟能將新的行為變?yōu)槿粘Ａ?xí)慣。習(xí)慣形成后，做事情就不那么費(fèi)力了。這些技巧適用于你希望建立或改變的一切習(xí)慣，包括飲食、鍛煉、冥想、緩解壓力、睡眠方式等等。
1. Set Small Goals設(shè)立小目標(biāo)
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 for 10 minutes, replace one unhealthy snack with raw veggies, or walk 15 minutes per day.雖說(shuō)大目標(biāo)會(huì)令人興奮，但從微小甚至無(wú)聊的小目標(biāo)更可能使人獲得成功。這些小目標(biāo)的表現(xiàn)形式有：10分鐘的冥想、用生蔬菜代替不健康零食，或是每天步行15分鐘。
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 a small change by it.微小的改變會(huì)騙過(guò)你的大腦。你的潛意識(shí)熱衷掌控，因此不喜歡原有習(xí)慣被打破。大目標(biāo)大改變總會(huì)激起潛意識(shí)的抵制，但若一點(diǎn)一點(diǎn)做，則有可能逃出大腦的監(jiān)管和排斥。
2. Use Triggers利用“激發(fā)源”
A trigger is something that leads you to automatically doing something else. Smokers, for example, are triggered to smoke after a meal. Use triggers to your advantage. If you commit to always meditating 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.“激發(fā)源”指的就是能夠讓你條件反射做某事的另一件事。比如說(shuō)“飯后吸煙”，那么“飯后”就是“吸煙”的激發(fā)源。如果你能堅(jiān)持總在早餐之后做冥想，幾周之后你會(huì)發(fā)現(xiàn)，早餐完畢后你會(huì)不由自主想到去冥想。視覺(jué)激發(fā)源也很奏效。早上把運(yùn)動(dòng)衣放在床上，等下班回家看到它，你會(huì)更有動(dòng)力去鍛煉身體。
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.趁著早晨毅力充沛時(shí)鍛煉或冥想，你會(huì)受益一整天！提前做一頓健康晚餐，晚上回家時(shí)就不用餓著肚子做飯了。
4. Be Prepared做好準(zhǔn)備
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!要確保你擁有達(dá)到成功的一切條件。如果你想開始步行鍛煉，就要準(zhǔn)備好舒適的運(yùn)動(dòng)鞋和計(jì)步器。有計(jì)步器的人要比沒(méi)有的人多走27%的路。
5. Make it Convenient保證很方便
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”.如果做一件事難度越大耗時(shí)越長(zhǎng)，那么你去做它的幾率也就越小。這就是為什么許多人辦了健身房會(huì)員又中途退出——只是因?yàn)椴皇呛鼙憷Ｒ虼艘崆白龊靡磺袦?zhǔn)備，等時(shí)間一到，你就能像耐克廣告語(yǔ)說(shuō)的那樣：“想做就去做！”
6. Make it Fun尋找樂(lè)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.如果你不喜歡做什么事，就很難堅(jiān)持到底。因此要想方設(shè)法讓生活在變化當(dāng)中充滿樂(lè)趣。和朋友一起鍛煉，學(xué)習(xí)做健康可口的飯菜，或是找到真正符合你要求的冥想計(jì)劃。
7. Don’t Break the Chain不要間斷
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.當(dāng)美國(guó)喜劇巨匠杰瑞·宋飛還沒(méi)出名時(shí)，他就養(yǎng)成了天天利用掛歷和紅標(biāo)識(shí)寫新內(nèi)容的習(xí)慣。每天寫了新內(nèi)容，他就在當(dāng)天的日期上畫一個(gè)大大的叉。他不想看見哪天是空著的，把“整條鏈子都截?cái)嗔恕�。你也可以效仿這種方法，一個(gè)月后，新習(xí)慣就會(huì)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 to bigger changes that can truly change your life. A journey of a thousand miles really does begin with a single step.通過(guò)這些步驟，你可以使大腦自動(dòng)接收新行為，從而養(yǎng)成習(xí)慣。等到習(xí)慣形成，你就能將它視為一條通往更大改變的通道，最終改變自己人生。要記�。翰环e跬步，無(wú)以至千里。
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