为什么自律如此难以实现？
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Nela Canovic
Because becoming an adult is difficult too.
Think back to your childhood. Do you remember it as a time when things were more simple and therefore more enjoyable? That’s because it probably was a simpler time. Your world was smaller, you didn’t have to juggle multiple responsibilities, cook your own meals, clean your home, pay rent and other bills, or worry about passing an exam or successfully completing a job interview. Fast-forward to today. You are grown up and things are different. There’s a lot going on in your life. And it’s not just paying bills and keeping your home clean. There’s a lot of information that your brain is processing every day as it’s prioritizing what’s important, what action you need to take, and what can be dismissed.
In the midst of all this, it’s a challenge to focus. You’re often distracted and the distractions come from different directions: emails you need to read, messages on your phone, social media apps with notifications going on around the clock, friends calling to talk, not to mention that piece of chocolate cake you see at the grocery store that seems to be calling out to you, “Isn’t it time you treated yourself? You’ve worked so hard this week!” Think about it. Yes, it is a real challenge to be and to stay disciplined.
It’s a challenge, but it’s not impossible.
If you’re struggling to be self-disciplined in any area of your life — work, fitness, food, studying at university or high school, achieving goals — you need to make a commitment to yourself that you’ll work on this area every day.
Why every day?
Because if you just practice self-discipline from time to time, you won’t make any significant change in your life. When you make the commitment, self-discipline will become your lifestyle and part of your mindset. It will give you freedom to grow as a human being and give your life a greater sense of purpose. And the best part — it will put you in charge of where you are going.
How can you work on your self-discipline every day?
因为成为一个成年人也很难。
回想一下你的童年，你是否记得那是一个事情更简单，因此更令人愉快的时期？那是因为这一时期的确更简单。
那个时期你的世界更小，你不需要同时承担多重责任，不需要自己做饭，打扫房间，支付房租和其他账单，或者担心通过考试或者成功完成工作面试，快进到今天，你已经长大了，一切都不同了，你的生活中发生了很多事情，不仅仅是支付账单和保持家里干净，你的大脑每天都在处理大量的信息，比如优先考虑什么，哪个事情更重要，你需要采取什么行动，以及什么是可以忽略的。
在这一切之中，集中注意力是一个挑战，你经常会分心，这些干扰来自不同的方向:
你需要阅读的电子邮件，你手机上的信息，24小时不停发送通知的社交媒体APP，朋友打电话来聊天，更不用说你在杂货店看到的那块巧克力蛋糕，它似乎在向你呼唤: “你该自我治愈了，你这个星期工作得太辛苦了! ”想想吧，是，自律是一个真正的挑战。
这是一个挑战，但并非不可能完成的任务。
如果你在生活中的任何领域——工作、健身、饮食、大学或高中学习、实现目标——都在努力自我约束，那么你需要向自己承诺，每天都在这个领域工作。
为什么是每天？
Because becoming an adult is difficult too.
Think back to your childhood. Do you remember it as a time when things were more simple and therefore more enjoyable? That’s because it probably was a simpler time. Your world was smaller, you didn’t have to juggle multiple responsibilities, cook your own meals, clean your home, pay rent and other bills, or worry about passing an exam or successfully completing a job interview. Fast-forward to today. You are grown up and things are different. There’s a lot going on in your life. And it’s not just paying bills and keeping your home clean. There’s a lot of information that your brain is processing every day as it’s prioritizing what’s important, what action you need to take, and what can be dismissed.
In the midst of all this, it’s a challenge to focus. You’re often distracted and the distractions come from different directions: emails you need to read, messages on your phone, social media apps with notifications going on around the clock, friends calling to talk, not to mention that piece of chocolate cake you see at the grocery store that seems to be calling out to you, “Isn’t it time you treated yourself? You’ve worked so hard this week!” Think about it. Yes, it is a real challenge to be and to stay disciplined.
It’s a challenge, but it’s not impossible.
If you’re struggling to be self-disciplined in any area of your life — work, fitness, food, studying at university or high school, achieving goals — you need to make a commitment to yourself that you’ll work on this area every day.
Why every day?
Because if you just practice self-discipline from time to time, you won’t make any significant change in your life. When you make the commitment, self-discipline will become your lifestyle and part of your mindset. It will give you freedom to grow as a human being and give your life a greater sense of purpose. And the best part — it will put you in charge of where you are going.
How can you work on your self-discipline every day?
因为成为一个成年人也很难。
回想一下你的童年，你是否记得那是一个事情更简单，因此更令人愉快的时期？那是因为这一时期的确更简单。
那个时期你的世界更小，你不需要同时承担多重责任，不需要自己做饭，打扫房间，支付房租和其他账单，或者担心通过考试或者成功完成工作面试，快进到今天，你已经长大了，一切都不同了，你的生活中发生了很多事情，不仅仅是支付账单和保持家里干净，你的大脑每天都在处理大量的信息，比如优先考虑什么，哪个事情更重要，你需要采取什么行动，以及什么是可以忽略的。
在这一切之中，集中注意力是一个挑战，你经常会分心，这些干扰来自不同的方向:
你需要阅读的电子邮件，你手机上的信息，24小时不停发送通知的社交媒体APP，朋友打电话来聊天，更不用说你在杂货店看到的那块巧克力蛋糕，它似乎在向你呼唤: “你该自我治愈了，你这个星期工作得太辛苦了! ”想想吧，是，自律是一个真正的挑战。
这是一个挑战，但并非不可能完成的任务。
如果你在生活中的任何领域——工作、健身、饮食、大学或高中学习、实现目标——都在努力自我约束，那么你需要向自己承诺，每天都在这个领域工作。
为什么是每天？
因为如果你只是时不时地练习自律，你的生活不会有任何重大的改变，当你做出承诺时，自律将成为你的生活方式和心态的一部分，它会给你成长为一个人的自由，给你的生活一个更大的目标感，而最好的地方在于ーー它能让你掌控你要去的地方。
怎样才能每天都坚持自律呢？
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
怎样才能每天都坚持自律呢？
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
#1. Improve your focus.
Leading a self-discipline life starts early in the morning. That’s the time when you set the tone to the next 12–16 hours of your life. You can choose to be reactive — wake up, get your phone and start scrolling through emails or Instagram, watch the news on TV, or respond to text messages that your friends start sending you during breakfast. If you’d like to create a different beginning to your day, train your brain to be focused as soon as you wake up.
How to do this?
Start your day with this question: “What is the one thing I am committed to completing today?” It trains your brain to focus on which goals are important to you right now, and it forces you to prioritize the goal you believe to be the most relevant in this moment. Write the question in big letters on a sheet of paper and hang it on your bedroom or bathroom wall. Read it out loud as you start your day, for example as you’re brushing your teeth. Come up with an answer on the spot and answer it out loud. Then follow up by focusing your energy throughout the day on your one thing.
#2. Do your hard work early.
A self-disciplined life is not about being spontaneous in how you go about your day. There’s time for spontaneity, and then there’s time to do what you need to do. In other words, timing is everything. Being self-disciplined means you do your hard work first before you do anything for pleasure. It means you are aware of which times of day should be devoted to doing hard work, and which times can be allotted to entertainment and socializing.
How to do this?
Build a habit of doing your hard work early. Take full advantage of your circadian rhythm (your body’s biological clock), which is your natural rhythm that “knows” what are the optimal times for you to perform certain tasks. For most people, the early morning hours are optimal for doing deep work — work that requires a lot of concentration. Specifically, the brain’s peak performance is 2-4 hours after we wake up. So if you wake up at 6, then your peak times last until 10 a.m. Working early allows your brain to focus fully on the problem at hand and with fewer distractions.
#1. 提高注意力
自律的一天从清晨开始，这个时候你就可以为接下来的12-16个小时定下基调，你可以选择被动反应——起床，拿起手机，开始翻阅电子邮件或 Instagram，看电视新闻，或者在吃早饭时回复朋友发给你的短信，如果你想为你的一天创造一个不同的开始，训练你的大脑一醒来就集中注意力。
如何做到这一点？
以这样的问题开始你的一天： “我今天承诺要完成的是哪件事?”它训练你的大脑专注于现在对你来说重要的目标，它迫使你优先考虑你认为此刻最相关的目标，把问题用大写字母写在一张纸上，挂在你卧室或浴室的墙上，在你开始新的一天的时候大声读出来，比如你在刷牙的时候，当场想出一个答案，然后大声回答，然后继续把你的精力集中在这一件事情上。
#2. 尽早完成你的工作
自律的生活并不意味着你每天都是自发的，有的时间你可以随心所欲，有的时间你得做需要做的事情，换句话说，时机就是一切，自我约束意味着在你做任何事情取乐之前，你首先要做的是努力工作，这意味着你知道一天中哪些时间应该用来做艰苦的工作，哪些时间可以用来娱乐和社交。
如何做到这一点？
Leading a self-discipline life starts early in the morning. That’s the time when you set the tone to the next 12–16 hours of your life. You can choose to be reactive — wake up, get your phone and start scrolling through emails or Instagram, watch the news on TV, or respond to text messages that your friends start sending you during breakfast. If you’d like to create a different beginning to your day, train your brain to be focused as soon as you wake up.
How to do this?
Start your day with this question: “What is the one thing I am committed to completing today?” It trains your brain to focus on which goals are important to you right now, and it forces you to prioritize the goal you believe to be the most relevant in this moment. Write the question in big letters on a sheet of paper and hang it on your bedroom or bathroom wall. Read it out loud as you start your day, for example as you’re brushing your teeth. Come up with an answer on the spot and answer it out loud. Then follow up by focusing your energy throughout the day on your one thing.
#2. Do your hard work early.
A self-disciplined life is not about being spontaneous in how you go about your day. There’s time for spontaneity, and then there’s time to do what you need to do. In other words, timing is everything. Being self-disciplined means you do your hard work first before you do anything for pleasure. It means you are aware of which times of day should be devoted to doing hard work, and which times can be allotted to entertainment and socializing.
How to do this?
Build a habit of doing your hard work early. Take full advantage of your circadian rhythm (your body’s biological clock), which is your natural rhythm that “knows” what are the optimal times for you to perform certain tasks. For most people, the early morning hours are optimal for doing deep work — work that requires a lot of concentration. Specifically, the brain’s peak performance is 2-4 hours after we wake up. So if you wake up at 6, then your peak times last until 10 a.m. Working early allows your brain to focus fully on the problem at hand and with fewer distractions.
#1. 提高注意力
自律的一天从清晨开始，这个时候你就可以为接下来的12-16个小时定下基调，你可以选择被动反应——起床，拿起手机，开始翻阅电子邮件或 Instagram，看电视新闻，或者在吃早饭时回复朋友发给你的短信，如果你想为你的一天创造一个不同的开始，训练你的大脑一醒来就集中注意力。
如何做到这一点？
以这样的问题开始你的一天： “我今天承诺要完成的是哪件事?”它训练你的大脑专注于现在对你来说重要的目标，它迫使你优先考虑你认为此刻最相关的目标，把问题用大写字母写在一张纸上，挂在你卧室或浴室的墙上，在你开始新的一天的时候大声读出来，比如你在刷牙的时候，当场想出一个答案，然后大声回答，然后继续把你的精力集中在这一件事情上。
#2. 尽早完成你的工作
自律的生活并不意味着你每天都是自发的，有的时间你可以随心所欲，有的时间你得做需要做的事情，换句话说，时机就是一切，自我约束意味着在你做任何事情取乐之前，你首先要做的是努力工作，这意味着你知道一天中哪些时间应该用来做艰苦的工作，哪些时间可以用来娱乐和社交。
如何做到这一点？
养成尽早完成艰辛工作的习惯。充分利用你的昼夜节律/生物钟，这是你的自然节奏，它“知道”何时是你完成某些任务的最佳时间。对于大多数人来说，清晨是做深度工作的最佳时间ーー这种工作需要高度集中注意力，具体来说，大脑的最佳表现是在我们醒来后2-4小时，所以，如果你6点起床，那么你的高峰期会持续到上午10点，早起工作可以让你的大脑完全专注于手头的问题，并且少受干扰。
#3. Postpone what feels good.
If doing hard work early helps you focus better, the natural side effect of self-discipline is that you start postponing things that are more pleasurable. What’s the point of doing something difficult first? You’d be surprised how far-reaching this practice can be. In a study called the Marshmallow Experiment performed by Stanford University scientists, results showed that delayed gratification can increase your chance at succeeding in many areas of your life — your education, career, short and long term goals, even your personal life choices.
How to do this?
Start by observing things you’d like to indulge in whenever the opportunity presents itself — for example, buying a decadent dessert or box of candy at your grocery store. Then, resist the temptation to immediately choose to treat yourself by thinking of one reason why not to indulge: maybe you’re working on creating new fitness goals or building better eating habits. And follow up — take your attention away from the distractions and focus on your priorities for the day: finish your homework, go out for a run, or prepare dinner.
#4. Stop making excuses to distract yourself.
It may feel easier to give in to the temptation to indulge in pleasant activities, procrastinate on daily priorities, and allow yourself to get distracted all the time. These activities may seem harmless to begin with, but distractions can easily make you slip from your work. One minute you’re just catching up with a friend on WhatsApp, and the next thing you know it’s two hours later and you haven’t even begun studying for your exam. When you turn off what distracts you, you have a better chance to actually get stuff done.
How to do this?
Distractions come from different sources, not just your electronic devices. Your goal is to dial down all distractions so they’re not in your way. Set your phone to Airplane mode when you need to focus on your work — try it for a 2-hour period. Let people around you (family members, friends, or roommates) know you won't be available in the next few hours. Check email and social media apps at scheduled intervals 2–3 times a day. Don’t browse YouTube videos without a specific purpose; instead, close all tabs in your browser so it’s easier to focus.
#3. 延迟满足
如果早点做艰辛的工作可以帮助你更好地集中注意力，那么自律的自然副作用就是你开始推迟那些更令人愉快的事情。先做困难的事情有什么意义？你会惊讶于这种做法的意义有多深远。在斯坦福大学科学家进行的一项名为 "棉花糖实验 "的研究中，结果显示，延迟满足可以增加你在生活中许多领域的成功机会--你的教育、职业、短期和长期目标，甚至你的个人生活选择。
如何做到这一点？
#3. Postpone what feels good.
If doing hard work early helps you focus better, the natural side effect of self-discipline is that you start postponing things that are more pleasurable. What’s the point of doing something difficult first? You’d be surprised how far-reaching this practice can be. In a study called the Marshmallow Experiment performed by Stanford University scientists, results showed that delayed gratification can increase your chance at succeeding in many areas of your life — your education, career, short and long term goals, even your personal life choices.
How to do this?
Start by observing things you’d like to indulge in whenever the opportunity presents itself — for example, buying a decadent dessert or box of candy at your grocery store. Then, resist the temptation to immediately choose to treat yourself by thinking of one reason why not to indulge: maybe you’re working on creating new fitness goals or building better eating habits. And follow up — take your attention away from the distractions and focus on your priorities for the day: finish your homework, go out for a run, or prepare dinner.
#4. Stop making excuses to distract yourself.
It may feel easier to give in to the temptation to indulge in pleasant activities, procrastinate on daily priorities, and allow yourself to get distracted all the time. These activities may seem harmless to begin with, but distractions can easily make you slip from your work. One minute you’re just catching up with a friend on WhatsApp, and the next thing you know it’s two hours later and you haven’t even begun studying for your exam. When you turn off what distracts you, you have a better chance to actually get stuff done.
How to do this?
Distractions come from different sources, not just your electronic devices. Your goal is to dial down all distractions so they’re not in your way. Set your phone to Airplane mode when you need to focus on your work — try it for a 2-hour period. Let people around you (family members, friends, or roommates) know you won't be available in the next few hours. Check email and social media apps at scheduled intervals 2–3 times a day. Don’t browse YouTube videos without a specific purpose; instead, close all tabs in your browser so it’s easier to focus.
#3. 延迟满足
如果早点做艰辛的工作可以帮助你更好地集中注意力，那么自律的自然副作用就是你开始推迟那些更令人愉快的事情。先做困难的事情有什么意义？你会惊讶于这种做法的意义有多深远。在斯坦福大学科学家进行的一项名为 "棉花糖实验 "的研究中，结果显示，延迟满足可以增加你在生活中许多领域的成功机会--你的教育、职业、短期和长期目标，甚至你的个人生活选择。
如何做到这一点？
首先，从观察你想沉迷的东西开始，无论何时只要机会出现ーー例如，在商店买一盒颓废的甜点或糖果，然后，抵制立即选择犒劳自己的诱惑，想出一个不放纵的理由：也许你正在努力创造新的健身目标或建立更好的饮食习惯，然后跟进--把你的注意力从分心的地方移开，专注于你当天的优先事项：完成你的功课，出去跑步，或者准备晚餐。
#4. 不要找借口分散自己的注意力
你可能更容易屈服于沉溺于愉快活动的诱惑，拖延每天的优先事项，让自己一直分心，这些活动开始时可能看起来无害，但分心很容易使你从工作中滑落，前一分钟你还在WhatsApp上和朋友叙旧，而下一刻你知道已经过了两个小时，你甚至还没有开始为考试做复习，当你排除那些让你分心的东西时，你就有更好的机会真正完成工作。
如何做到这一点？
干扰、分心来自各个不同的来源，不仅仅是你的电子设备，你的目标是降低所有的分心因素，使它们不妨碍你。当你需要专注于你的工作时，将你的手机设置为飞行模式--试一试2小时，让你周围的人（家人、朋友或室友）知道你在接下来的几个小时内不会有空，每天按预定的时间间隔检查电子邮件和社交媒体APP2-3次，不要浏览没有特定目的的YouTube视频，关闭浏览器的所有标签，这样更容易集中注意力。
#4. 不要找借口分散自己的注意力
你可能更容易屈服于沉溺于愉快活动的诱惑，拖延每天的优先事项，让自己一直分心，这些活动开始时可能看起来无害，但分心很容易使你从工作中滑落，前一分钟你还在WhatsApp上和朋友叙旧，而下一刻你知道已经过了两个小时，你甚至还没有开始为考试做复习，当你排除那些让你分心的东西时，你就有更好的机会真正完成工作。
如何做到这一点？
干扰、分心来自各个不同的来源，不仅仅是你的电子设备，你的目标是降低所有的分心因素，使它们不妨碍你。当你需要专注于你的工作时，将你的手机设置为飞行模式--试一试2小时，让你周围的人（家人、朋友或室友）知道你在接下来的几个小时内不会有空，每天按预定的时间间隔检查电子邮件和社交媒体APP2-3次，不要浏览没有特定目的的YouTube视频，关闭浏览器的所有标签，这样更容易集中注意力。
#5. Consider the big picture of your future.
As I mentioned earlier, self-discipline can become part of your mindset, so it’s important how you think about it. If you define self-discipline as an uncomfortable practice, it’s time to get another perspective so instead of deterring you, it can help you apply it to your daily life. For me, it’s never been about what I “should” do. It’s about what it can afford me. With daily practice, self-discipline trains my brain to prioritize the things I can control, allows me to let go of what I cannot, and frees me up to focus on goals regardless of how small or big they are.
How to do this?
Instead of living life day by day, start thinking about the big picture of your life. Even if practicing self-discipline may feel like you’re sacrificing something right now (time chatting with friends or indulging in a delicious dessert), think about what leading a self-disciplined life will afford you 6 months, one year, even 5 or 10 years from now. Write down a list of new habits you’d like to practice that can add up to bigger results. Create time in your calendar to devote to these new habits so you can make progress — even a 30-minute session is sufficient. When you understand the benefits of a self-disciplined life, you’ll invest in it more.
#5. 考虑未来的大局
正如我前面提到的，自律可以成为你心态的一部分，所以你如何思考它很重要，如果你把自律定义为一种不舒服的做法，那么是时候换个角度了，这样非但不会阻止你，反而可以帮助你把它应用到你的日常生活中，对我来说，它从来都不是关于我 "应该 "做什么，而是关于它能给我带来什么，通过每天的练习，自律训练我的大脑优先考虑我可以控制的事情，让我放下我不能控制的事情，并让我腾出手来专注于目标，无论它们有多小或多大。
如何做到这一点？
与其日复一日地过日子，不如开始思考你生活的大局，即使练习自律可能感觉你现在正在牺牲一些东西（与朋友聊天的时间或沉浸在美味的甜点中），但想想通过自律的生活会让你在6个月、1年、甚至5年或10年后得到什么，写下你想要实践的新习惯清单，这些习惯可以累积成更大的成果，在你的日程表上留出时间来专注于这些新习惯，这样你就可以取得进步--即使是30分钟的时间也足够了，当你理解了自律生活的好处，你就会更多地投资于它。
As I mentioned earlier, self-discipline can become part of your mindset, so it’s important how you think about it. If you define self-discipline as an uncomfortable practice, it’s time to get another perspective so instead of deterring you, it can help you apply it to your daily life. For me, it’s never been about what I “should” do. It’s about what it can afford me. With daily practice, self-discipline trains my brain to prioritize the things I can control, allows me to let go of what I cannot, and frees me up to focus on goals regardless of how small or big they are.
How to do this?
Instead of living life day by day, start thinking about the big picture of your life. Even if practicing self-discipline may feel like you’re sacrificing something right now (time chatting with friends or indulging in a delicious dessert), think about what leading a self-disciplined life will afford you 6 months, one year, even 5 or 10 years from now. Write down a list of new habits you’d like to practice that can add up to bigger results. Create time in your calendar to devote to these new habits so you can make progress — even a 30-minute session is sufficient. When you understand the benefits of a self-disciplined life, you’ll invest in it more.
#5. 考虑未来的大局
正如我前面提到的，自律可以成为你心态的一部分，所以你如何思考它很重要，如果你把自律定义为一种不舒服的做法，那么是时候换个角度了，这样非但不会阻止你，反而可以帮助你把它应用到你的日常生活中，对我来说，它从来都不是关于我 "应该 "做什么，而是关于它能给我带来什么，通过每天的练习，自律训练我的大脑优先考虑我可以控制的事情，让我放下我不能控制的事情，并让我腾出手来专注于目标，无论它们有多小或多大。
如何做到这一点？
与其日复一日地过日子，不如开始思考你生活的大局，即使练习自律可能感觉你现在正在牺牲一些东西（与朋友聊天的时间或沉浸在美味的甜点中），但想想通过自律的生活会让你在6个月、1年、甚至5年或10年后得到什么，写下你想要实践的新习惯清单，这些习惯可以累积成更大的成果，在你的日程表上留出时间来专注于这些新习惯，这样你就可以取得进步--即使是30分钟的时间也足够了，当你理解了自律生活的好处，你就会更多地投资于它。
Todd Elliot
Most people are too self indulgent to practice… and discipline takes practice. You can’t just expect the ability to be disciplined to suddenly appear out of the blue when you need it… unless you are used to challenging yourself and overcoming your impulses.If you develop discipline it is much easier to quit smoking, learn a new language or how to play the guitar, become wealthy, and lose weight.Most people are content with trying, and very few people are willing to do…
大多数人都太放纵自己而不去练习......而自律需要练习，你不能指望自律的能力在你需要的时候突然出现......除非你习惯于挑战自己，克服自己的冲动。如果你养成了自律的习惯，那么戒烟、学习一门新的语言或如何弹吉他、赚钱和减肥就容易多了。
大多数人只满足于尝试一下，很少有人愿意真正去做...
Most people are too self indulgent to practice… and discipline takes practice. You can’t just expect the ability to be disciplined to suddenly appear out of the blue when you need it… unless you are used to challenging yourself and overcoming your impulses.If you develop discipline it is much easier to quit smoking, learn a new language or how to play the guitar, become wealthy, and lose weight.Most people are content with trying, and very few people are willing to do…
大多数人都太放纵自己而不去练习......而自律需要练习，你不能指望自律的能力在你需要的时候突然出现......除非你习惯于挑战自己，克服自己的冲动。如果你养成了自律的习惯，那么戒烟、学习一门新的语言或如何弹吉他、赚钱和减肥就容易多了。
大多数人只满足于尝试一下，很少有人愿意真正去做...
Cebastin Cicini
They have this story in zen-
Disciples asked hey Enligtenend Rinxai,Master, tell me how do you maintain your discipline?
He says, I sleep when sleepy, I drink when thirsty, I eat when hungry. I love when lOving. I meditate, when meditating,And that how I maintain my discipline.
I did lots of contemplation for years on this,
Oh, I cannot eat, always when I am hungry, because, I might be in class, or at work place.
For the same reason, I cannot sleep, when I am sleepy, I cannot even study, when want to study.
I felt even that discipline mentiomed by rinxai, to achieve is difficult, we are not allowed to surrender to our inner discipline, when you can achieve that, you can consider yourself truly free.
Spiritual Freedom is all about that.
禅宗有这样一个故事
弟子们问道: 师父，请告诉我你是如何自律的？
大师说，我困了就睡，渴了就喝，饿了就吃，喜欢的时候就爱，冥想的时候就冥想，这就是我自律的方式。
对此我沉思多年。
我不能总在饿的时候吃东西，因为我可能在上课，或者在工作场所，出于同样的原因，当我困的时候，我不能睡觉，当想学习的时候，我甚至不能学习。
我觉得，即使是大师所教导的自律，要实现也很困难，我们不允许向我们的内在投降，当你能实现这一点时，你可以认为自己是真正自由了。
这大概就是精神上的自由吧。
They have this story in zen-
Disciples asked hey Enligtenend Rinxai,Master, tell me how do you maintain your discipline?
He says, I sleep when sleepy, I drink when thirsty, I eat when hungry. I love when lOving. I meditate, when meditating,And that how I maintain my discipline.
I did lots of contemplation for years on this,
Oh, I cannot eat, always when I am hungry, because, I might be in class, or at work place.
For the same reason, I cannot sleep, when I am sleepy, I cannot even study, when want to study.
I felt even that discipline mentiomed by rinxai, to achieve is difficult, we are not allowed to surrender to our inner discipline, when you can achieve that, you can consider yourself truly free.
Spiritual Freedom is all about that.
禅宗有这样一个故事
弟子们问道: 师父，请告诉我你是如何自律的？
大师说，我困了就睡，渴了就喝，饿了就吃，喜欢的时候就爱，冥想的时候就冥想，这就是我自律的方式。
对此我沉思多年。
我不能总在饿的时候吃东西，因为我可能在上课，或者在工作场所，出于同样的原因，当我困的时候，我不能睡觉，当想学习的时候，我甚至不能学习。
我觉得，即使是大师所教导的自律，要实现也很困难，我们不允许向我们的内在投降，当你能实现这一点时，你可以认为自己是真正自由了。
这大概就是精神上的自由吧。
Kashyap Kumar
If you think of climbing Everest today, sure it will look impossible. Same is with discipline. It's not a habit for most of us, but a journey. No one is Born good at it. Passion, Purpose, Practice- people who get these early in life, they look disciplined to us.
Anyone can get disciplined, just take the journey one habit at a time. Take control of your 20mins everyday (one ritual at fixed time, don't miss e.g. some exercise or hobby)…for a month. Increase your control to 40min (include some other ritual) for another month. Before you know, in 3–4 months you will be disciplined.
It's not tough at all, so don't beat yourself up too much. It's just the approach.
如果你今天想到要攀登珠穆朗玛峰，肯定会觉得不可能，自律也是如此，对我们大多数人来说，这不是一种习惯，而是一种旅程，没有人天生善于此道，激情、目标、实践--那些在生命早期就获得这些的人，在我们看来是自律的。
任何人都可以变得自律，只是每次都是一个习惯的旅程，每天控制20分钟的时间（固定时间的一个仪式，不要错过，例如一些运动或爱好）...坚持一个月，再过一个月，将控制时间增加到40分钟（包括一些其他仪式），3-4个月后你就会自律了。
这一点都不艰难，所以不要太过自责，这只是一种方法而已。
If you think of climbing Everest today, sure it will look impossible. Same is with discipline. It's not a habit for most of us, but a journey. No one is Born good at it. Passion, Purpose, Practice- people who get these early in life, they look disciplined to us.
Anyone can get disciplined, just take the journey one habit at a time. Take control of your 20mins everyday (one ritual at fixed time, don't miss e.g. some exercise or hobby)…for a month. Increase your control to 40min (include some other ritual) for another month. Before you know, in 3–4 months you will be disciplined.
It's not tough at all, so don't beat yourself up too much. It's just the approach.
如果你今天想到要攀登珠穆朗玛峰，肯定会觉得不可能，自律也是如此，对我们大多数人来说，这不是一种习惯，而是一种旅程，没有人天生善于此道，激情、目标、实践--那些在生命早期就获得这些的人，在我们看来是自律的。
任何人都可以变得自律，只是每次都是一个习惯的旅程，每天控制20分钟的时间（固定时间的一个仪式，不要错过，例如一些运动或爱好）...坚持一个月，再过一个月，将控制时间增加到40分钟（包括一些其他仪式），3-4个月后你就会自律了。
这一点都不艰难，所以不要太过自责，这只是一种方法而已。
Khushi Tiwari
It's not that hard if your mind is focused on your goals and achivements.. seriously.. as if let me compare myself to some of those residential school's students.. They are punctual, independent enough, knows the value of efforts and food, they can adjust anywhere without any hesitation. While there're some normal day school students like me.. we usually depend on our parents anyhow, we are the one who sleeps till 9 o'clock in morning on Sundays and do not realise or Don't have much idea about someone's efforts.. Nowadays I'm trying hard to become one of those disciplined one.. To be honest I've the most mischievous in family since kindergarten.. it's difficult but the procedure is fun.. believe me whatever things are trying to distract me I'm just taking one and only concept in my mind to not disbalance myself in this… I have to be focused and shouldn't drag my attention… just have some self-confidence and a goal for your achievements in your mind.. that you just want to grab that thing.. and trust me buddy… believe in yourself…
如果你的思想专注于你的目标和成就，这并不难......说真的......把我自己和那些寄宿学校的学生相比，他们很守时，足够独立，知道努力和食物的价值，他们可以毫不犹豫地适应任何地方，而像我这样的普通学生......怎么说呢，我们通常会依赖我们的父母，我们周日睡到早上9点，没有意识到或不太了解别人的努力，如今，我正在努力成为那些自律的人之一，说实话，从幼儿园开始，我就是家里最调皮的一个......这很难，但过程很有趣......相信我，不管有什么东西让我分心，我心里只有一个唯一的概念，那就是不要让自己失衡......我必须专注，不应该拖累我的注意力......只是心里要有一些自信，在脑海中设定一个成就的目标，相信我，伙计.....相信你自己......
It's not that hard if your mind is focused on your goals and achivements.. seriously.. as if let me compare myself to some of those residential school's students.. They are punctual, independent enough, knows the value of efforts and food, they can adjust anywhere without any hesitation. While there're some normal day school students like me.. we usually depend on our parents anyhow, we are the one who sleeps till 9 o'clock in morning on Sundays and do not realise or Don't have much idea about someone's efforts.. Nowadays I'm trying hard to become one of those disciplined one.. To be honest I've the most mischievous in family since kindergarten.. it's difficult but the procedure is fun.. believe me whatever things are trying to distract me I'm just taking one and only concept in my mind to not disbalance myself in this… I have to be focused and shouldn't drag my attention… just have some self-confidence and a goal for your achievements in your mind.. that you just want to grab that thing.. and trust me buddy… believe in yourself…
如果你的思想专注于你的目标和成就，这并不难......说真的......把我自己和那些寄宿学校的学生相比，他们很守时，足够独立，知道努力和食物的价值，他们可以毫不犹豫地适应任何地方，而像我这样的普通学生......怎么说呢，我们通常会依赖我们的父母，我们周日睡到早上9点，没有意识到或不太了解别人的努力，如今，我正在努力成为那些自律的人之一，说实话，从幼儿园开始，我就是家里最调皮的一个......这很难，但过程很有趣......相信我，不管有什么东西让我分心，我心里只有一个唯一的概念，那就是不要让自己失衡......我必须专注，不应该拖累我的注意力......只是心里要有一些自信，在脑海中设定一个成就的目标，相信我，伙计.....相信你自己......
Mark Lee
I can only speak from my experience only , it is a challenge because of my very own nature tells me one thing and my true inner self has to be aware of my nature , so i come to understand that being discipline takes a every day challenge to overcome the very nature of my being to do what is right for my over all being , im not perfext but with being aware and practice to overcome is a process within myself!!!
我只能从我的经验来回答这个问题，这是一个挑战，因为我自己的本性告诉我一件事，我真正的内在自我必须意识到我的本性，所以我开始明白，自律需要每天的挑战，以克服我的本性，去做对我来说正确的事，我不完美，但是通过意识和练习来克服本性进而自律是一个过程!!
I can only speak from my experience only , it is a challenge because of my very own nature tells me one thing and my true inner self has to be aware of my nature , so i come to understand that being discipline takes a every day challenge to overcome the very nature of my being to do what is right for my over all being , im not perfext but with being aware and practice to overcome is a process within myself!!!
我只能从我的经验来回答这个问题，这是一个挑战，因为我自己的本性告诉我一件事，我真正的内在自我必须意识到我的本性，所以我开始明白，自律需要每天的挑战，以克服我的本性，去做对我来说正确的事，我不完美，但是通过意识和练习来克服本性进而自律是一个过程!!
Patrick Tay
It is human nature to pursue leisure, to relax and to do what we want to do.
This may well be the reason why office have rules on working hours, why some employers are skeptical of employees working entire from home, and why medical certificates have to be submitted to Human Resources if they are unwell.
Indeed, there are some individuals who are more goal-driven but even they cannot work 24/7. If you ever come across a workaholics who does that, there’s usually a psychological reason behind it and it's not normal. Maybe they feel that they are never good enough, or that they have to stay disciplined so as to keep their jobs, or that they are lonely and they are using work as a replacement.
Typically, humans want to do what they want to do.
And in the workplace, there is no perfect fit for anyone. Even for entrepreneurs, I am quite sure there are times when they don’t feel like getting our of bed or doing some number-crunching data entry when all they want is to realise their dreams. So for typical employees, some of them simply force themselves to work merely for that pay check. As for the entrepreneurs, their desire to fulfill their dreams spurs them on.
As for students, they are often disinterested in some academic subjects and they more often feel compelled to study than motivated to do so.
Staying disciplined required us to remain focus, and this is not easy — especially in this day and age where there are numerous distractions. Our mobile phones — with its mobile games, social media apps and texting apps — is enough to keep us occupied, not to mention our personal and family commitments.
To me, this is why it is hard to be disciplined.
追求休闲、放松和做自己想做的事是人的本性。
这很可能就是办公室对工作时间有规定的原因，为什么一些雇主对员工居家工作持怀疑态度，以及为什么如果员工身体不适就必须提交医疗证明给人力资源部的原因。
的确，有些人更有目标驱动力，但即便如此，他们也无法全天候工作，即使你碰到过这样的工作狂，但他们通常有心理上的原因，这是不正常的，也许他们觉得自己永远不够好，或者他们必须自律以保住工作，或者他们感到孤独，他们需要用工作来代替填补自己。
通常情况下，人类都是做他们想做的事。
就工作场所而言，没有谁是完美的适合工作的，即使是企业家，我敢肯定也有不愿意起床或做一些计算式数据输入的时候，他们想要的只是实现他们的梦想，就雇员而言，他们中的一些人只是强迫自己去工作，仅仅是为了那张薪水支票，至于创业者，他们实现梦想的愿望激励着他们前进，至于学生，他们往往对某些学术科目不感兴趣，他们往往深感在被迫学习，而不是有动机这样做。
It is human nature to pursue leisure, to relax and to do what we want to do.
This may well be the reason why office have rules on working hours, why some employers are skeptical of employees working entire from home, and why medical certificates have to be submitted to Human Resources if they are unwell.
Indeed, there are some individuals who are more goal-driven but even they cannot work 24/7. If you ever come across a workaholics who does that, there’s usually a psychological reason behind it and it's not normal. Maybe they feel that they are never good enough, or that they have to stay disciplined so as to keep their jobs, or that they are lonely and they are using work as a replacement.
Typically, humans want to do what they want to do.
And in the workplace, there is no perfect fit for anyone. Even for entrepreneurs, I am quite sure there are times when they don’t feel like getting our of bed or doing some number-crunching data entry when all they want is to realise their dreams. So for typical employees, some of them simply force themselves to work merely for that pay check. As for the entrepreneurs, their desire to fulfill their dreams spurs them on.
As for students, they are often disinterested in some academic subjects and they more often feel compelled to study than motivated to do so.
Staying disciplined required us to remain focus, and this is not easy — especially in this day and age where there are numerous distractions. Our mobile phones — with its mobile games, social media apps and texting apps — is enough to keep us occupied, not to mention our personal and family commitments.
To me, this is why it is hard to be disciplined.
追求休闲、放松和做自己想做的事是人的本性。
这很可能就是办公室对工作时间有规定的原因，为什么一些雇主对员工居家工作持怀疑态度，以及为什么如果员工身体不适就必须提交医疗证明给人力资源部的原因。
的确，有些人更有目标驱动力，但即便如此，他们也无法全天候工作，即使你碰到过这样的工作狂，但他们通常有心理上的原因，这是不正常的，也许他们觉得自己永远不够好，或者他们必须自律以保住工作，或者他们感到孤独，他们需要用工作来代替填补自己。
通常情况下，人类都是做他们想做的事。
就工作场所而言，没有谁是完美的适合工作的，即使是企业家，我敢肯定也有不愿意起床或做一些计算式数据输入的时候，他们想要的只是实现他们的梦想，就雇员而言，他们中的一些人只是强迫自己去工作，仅仅是为了那张薪水支票，至于创业者，他们实现梦想的愿望激励着他们前进，至于学生，他们往往对某些学术科目不感兴趣，他们往往深感在被迫学习，而不是有动机这样做。
保持自律需要我们保持专注，这并不容易ーー尤其是在这个充满干扰的时代，我们的手机——包括手机游戏、社交媒体应用和短信应用——足以让我们忙个不停，更不用说我们还有个人和家庭义务了。
对我来说，这就是为什么很难自律的原因。
对我来说，这就是为什么很难自律的原因。
Boris Muhin
I guess it might be difficult for some people to be disciplined because it requires lots of time train discipline. Moreover, it's very hard for those who were never disciplined in their lives. I suppose that it's the most important human's feature which can bring him lots of benefit in future. Of course, there are some situations when we can't predict something and thus we should violate our plans, however discipline teaches people to adjust to different kinds of situations. Actually, I tend to suppose that discipline teaches people a lot. Hence it's very difficult for people to learn how to be disciplined. You have to forget about your previous life and start all over again.
我想，对一些人来说，要做到自律可能很困难，因为这需要大量的时间去训练，此外，对于那些在生活中从未受过约束的人来说，这也是非常困难的，我想，这是人类最重要的特质，可以在未来带来很多好处，当然，在某些情况下我们无法预测某些事情，因此我们可能会违背我们的计划，但自律教导人们适应不同的情况，事实上，我倾向于认为自律能教会了人们很多东西，但人们很难学会如何自律，你必须忘记你以前的生活，重新开始。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
I guess it might be difficult for some people to be disciplined because it requires lots of time train discipline. Moreover, it's very hard for those who were never disciplined in their lives. I suppose that it's the most important human's feature which can bring him lots of benefit in future. Of course, there are some situations when we can't predict something and thus we should violate our plans, however discipline teaches people to adjust to different kinds of situations. Actually, I tend to suppose that discipline teaches people a lot. Hence it's very difficult for people to learn how to be disciplined. You have to forget about your previous life and start all over again.
我想，对一些人来说，要做到自律可能很困难，因为这需要大量的时间去训练，此外，对于那些在生活中从未受过约束的人来说，这也是非常困难的，我想，这是人类最重要的特质，可以在未来带来很多好处，当然，在某些情况下我们无法预测某些事情，因此我们可能会违背我们的计划，但自律教导人们适应不同的情况，事实上，我倾向于认为自律能教会了人们很多东西，但人们很难学会如何自律，你必须忘记你以前的生活，重新开始。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Angelo John Lewis
It's basically because of lack of motivation. People feel that whipping themselves into doing something is the proper way of disciplining oneself, when that approach is counterproductive.
Consider that one has three selves: a high self, a conscious self, and a basic self.
The conscious self that identifies the basic self as undisciplined might incorrectly use negative motivation to get the basic self to change, for example by telling the basic self to STOP smoking cigarettes or STOP eating so much. This approach might work temporarily, but often the basic self eventually reverts back to his or her previous behavior and feels shame in doing so. And so the conscious self incorrectly clamps down again and the cycle repeats itself.
If, on the hand, the higher self presents a positive picture of what change might look like (for example, a strong visualization of the entire self being a vibrant, healthy and beautiful person), that picture can motivate the basic self to move towards changing the unwanted behavior.
So the task of creating self-discipline begins with working with the imagination to create a positive, motivating picture. This can be grounded with strategies like posting a picture or photograph of healthy/thin/beautiful person on a mirror or refrigerator door and/or carrying such a picture or photograph in a wallet or purse and taking it out to admire frequently during the day.
In that way, the high self is working with the individual's unconscious mind and collaborating with the conscious mind to motivate the basic self.
After some practice, self-discipline emerges.
这主要是因为缺乏动力。人们认为鞭策自己去做一些事情是约束自己的正确方式，而这种方式适得其反。
想想一个人有三个自我：一个是high self（？高层次的自我），一个是“有意识的自我”，一个是“基本的自我”。
有意识的自我认为基本自我是无纪律的，可能会错误地使用消极的动机让基本自我改变，例如告诉基本自我不要吸烟或不要吃台多，这种方法可能会暂时奏效，但通常基本自我最终会恢复到他或她以前的行为，并为此感到羞愧，于是，有意识的自我又错误地钳制自己，循环往复。
从另一方面来说，如果高层次的自我呈现出一幅积极的变化图景，描绘出改变可能带来的变化（例如，强烈想象整个自我是一个充满活力、健康和美丽的人），这幅图景会激励基本自我朝着改变不想要的行为方向前进。
因此，创造自律的任务首先要用想象力来创造一个积极的、激励人心的画面，这可以通过一些策略来实现，比如在镜子或冰箱门上贴一张健康/苗条/漂亮的人的照片/图片，或者在钱包里放一张这样的照片，并在一天中经常拿出来欣赏一下。
通过这种方式，高层次自我与个体的潜意识协作，与有意识的思维协作，以激发基本的自我。
经过一段时间的练习，自律性就出现了。
It's basically because of lack of motivation. People feel that whipping themselves into doing something is the proper way of disciplining oneself, when that approach is counterproductive.
Consider that one has three selves: a high self, a conscious self, and a basic self.
The conscious self that identifies the basic self as undisciplined might incorrectly use negative motivation to get the basic self to change, for example by telling the basic self to STOP smoking cigarettes or STOP eating so much. This approach might work temporarily, but often the basic self eventually reverts back to his or her previous behavior and feels shame in doing so. And so the conscious self incorrectly clamps down again and the cycle repeats itself.
If, on the hand, the higher self presents a positive picture of what change might look like (for example, a strong visualization of the entire self being a vibrant, healthy and beautiful person), that picture can motivate the basic self to move towards changing the unwanted behavior.
So the task of creating self-discipline begins with working with the imagination to create a positive, motivating picture. This can be grounded with strategies like posting a picture or photograph of healthy/thin/beautiful person on a mirror or refrigerator door and/or carrying such a picture or photograph in a wallet or purse and taking it out to admire frequently during the day.
In that way, the high self is working with the individual's unconscious mind and collaborating with the conscious mind to motivate the basic self.
After some practice, self-discipline emerges.
这主要是因为缺乏动力。人们认为鞭策自己去做一些事情是约束自己的正确方式，而这种方式适得其反。
想想一个人有三个自我：一个是high self（？高层次的自我），一个是“有意识的自我”，一个是“基本的自我”。
有意识的自我认为基本自我是无纪律的，可能会错误地使用消极的动机让基本自我改变，例如告诉基本自我不要吸烟或不要吃台多，这种方法可能会暂时奏效，但通常基本自我最终会恢复到他或她以前的行为，并为此感到羞愧，于是，有意识的自我又错误地钳制自己，循环往复。
从另一方面来说，如果高层次的自我呈现出一幅积极的变化图景，描绘出改变可能带来的变化（例如，强烈想象整个自我是一个充满活力、健康和美丽的人），这幅图景会激励基本自我朝着改变不想要的行为方向前进。
因此，创造自律的任务首先要用想象力来创造一个积极的、激励人心的画面，这可以通过一些策略来实现，比如在镜子或冰箱门上贴一张健康/苗条/漂亮的人的照片/图片，或者在钱包里放一张这样的照片，并在一天中经常拿出来欣赏一下。
通过这种方式，高层次自我与个体的潜意识协作，与有意识的思维协作，以激发基本的自我。
经过一段时间的练习，自律性就出现了。
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