如何养成习惯(一)
正文翻译
How do you build a habit?
如何养成习惯?
How do you build a habit?
如何养成习惯?
评论翻译
Donna Seo Mother of two sons, Youth meditation instructorJun 22
Teaching meditation to teenagers is what I do. As a teacher, I help my students find True minds by letting go of false minds. I tell students to meditate for 5 minutes before going to bed after a long day, just to make it a habit. My students are guided through a meditation to reflect on their day during these brief moments and let go of the stress they have accumulated during the day.
I'd like to share some memorable examples with you. I once counseled a girl. This student, who fights with her mom every day, cried and said her friends ignore her at school. I heard the story carefully, and it sounded like a misunderstanding. Without making any value judgments, I listened to the student from start to finish. After hearing all her stories, I said:
"It must have been really hard for you. But why not throw that mind away with the meditation I taught you instead?"
She said she wanted to throw it away after hearing my suggestion. By meditating for 5 minutes every night before the girl goes to bed, she decided to get rid of the misunderstandings and arguments in the friendship. The next week, she greeted me with a big smile. Also, the student got along well with her friends. And when we met the next week, she said that she was letting go of the stress from relationships little by little every day, and she had a light heart.
我是教青少年冥想的。作为一名教师，我帮助我的学生找到真正的想法，放下错误的想法。在漫长的一天之后，我告诉学生在睡觉前冥想5分钟，只是为了养成习惯。我的学生在冥想的指导下，在这些短暂的时刻反思自己的一天，并释放他们在一天中积累的压力。
我想和大家分享一些难忘的例子。我曾经给一个女孩提过建议。这个学生每天都和妈妈吵架,哭着说她在学校的朋友不理她。我仔细听了这个故事，听起来像是误会。我没有做任何价值判断，从头到尾都在听学生说话。听了她的故事后，我说：
“这对你来说一定很艰难。不过，你为什么不把那个念头丢掉，改学我教你的禅修呢?”
她说她听了我的建议后想把它扔掉。女孩每晚睡觉前冥想5分钟，她决定消除友谊中的误解和争论。第二周，她微笑着跟我打招呼。而且，这个学生和她的朋友相处得很好。当我们下周见面时，她说她每天都在一点一点地摆脱人际关系带来的压力，她心情很好。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Teaching meditation to teenagers is what I do. As a teacher, I help my students find True minds by letting go of false minds. I tell students to meditate for 5 minutes before going to bed after a long day, just to make it a habit. My students are guided through a meditation to reflect on their day during these brief moments and let go of the stress they have accumulated during the day.
I'd like to share some memorable examples with you. I once counseled a girl. This student, who fights with her mom every day, cried and said her friends ignore her at school. I heard the story carefully, and it sounded like a misunderstanding. Without making any value judgments, I listened to the student from start to finish. After hearing all her stories, I said:
"It must have been really hard for you. But why not throw that mind away with the meditation I taught you instead?"
She said she wanted to throw it away after hearing my suggestion. By meditating for 5 minutes every night before the girl goes to bed, she decided to get rid of the misunderstandings and arguments in the friendship. The next week, she greeted me with a big smile. Also, the student got along well with her friends. And when we met the next week, she said that she was letting go of the stress from relationships little by little every day, and she had a light heart.
我是教青少年冥想的。作为一名教师，我帮助我的学生找到真正的想法，放下错误的想法。在漫长的一天之后，我告诉学生在睡觉前冥想5分钟，只是为了养成习惯。我的学生在冥想的指导下，在这些短暂的时刻反思自己的一天，并释放他们在一天中积累的压力。
我想和大家分享一些难忘的例子。我曾经给一个女孩提过建议。这个学生每天都和妈妈吵架,哭着说她在学校的朋友不理她。我仔细听了这个故事，听起来像是误会。我没有做任何价值判断，从头到尾都在听学生说话。听了她的故事后，我说：
“这对你来说一定很艰难。不过，你为什么不把那个念头丢掉，改学我教你的禅修呢?”
她说她听了我的建议后想把它扔掉。女孩每晚睡觉前冥想5分钟，她决定消除友谊中的误解和争论。第二周，她微笑着跟我打招呼。而且，这个学生和她的朋友相处得很好。当我们下周见面时，她说她每天都在一点一点地摆脱人际关系带来的压力，她心情很好。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
This happened during today's lecture. In school, there was a student who lived almost like a problem child. Throughout his school career, he's always been criticized by teachers and ignored by his peers. He was used to failing and not believing in himself. This student couldn't focus during meditation. I told him:
“I have seen a lot of students like you who can't concentrate and behave erratically succeed in adulthood. People like you make creative things and contribute to the advancement of society."
I encouraged him and respected him a lot.
From then on. The moment this student heard these words, he began to engage in class and concentrate. He participated in every activity, wrote on the activity sheet, and worked with the team members. The moment he received encouragement and attention, this student changed his mind.
You know how hard it is to change your mind. When we change our thoughts, we can change our behavior. When an action is repeated, it becomes a habit. Good habits come from positive thinking. We can have positive thoughts when we let go of the negatives we have. I recommend meditation to you. Have a reliable and scientific meditation. It's great to be able to get professional help.
这发生在今天的讲课过程中。在学校里，有一个学生几乎像问题儿童一样生活。在他的整个学校生涯中，他总是受到老师的批评，被同龄人忽视。他习惯于失败，不相信自己。这个学生在冥想时无法集中注意力。我告诉他：
“我见过很多像你这样不能集中注意力、行为不稳定的学生在成年后取得成功。像你这样的人创造了创造性的东西，为社会进步做出了贡献。”
我鼓励他，非常尊重他。
从那时起，当这个学生听到这些话的时候，就开始专心上课。他参加了每一项活动，在活动单上写字，并与团队成员一起工作。在受到鼓励和关注的那一刻，这个学生改变了主意。
你知道改变主意有多难。当我们改变想法时，我们可以改变我们的行为。当一个动作被重复时，它就会成为一种习惯。好习惯来自积极的思考。当我们抛弃消极的思想时候，我们可以有积极的想法。我建议你冥想。进行可靠和科学的冥想。若能得到专业帮助真是太好了。
“I have seen a lot of students like you who can't concentrate and behave erratically succeed in adulthood. People like you make creative things and contribute to the advancement of society."
I encouraged him and respected him a lot.
From then on. The moment this student heard these words, he began to engage in class and concentrate. He participated in every activity, wrote on the activity sheet, and worked with the team members. The moment he received encouragement and attention, this student changed his mind.
You know how hard it is to change your mind. When we change our thoughts, we can change our behavior. When an action is repeated, it becomes a habit. Good habits come from positive thinking. We can have positive thoughts when we let go of the negatives we have. I recommend meditation to you. Have a reliable and scientific meditation. It's great to be able to get professional help.
这发生在今天的讲课过程中。在学校里，有一个学生几乎像问题儿童一样生活。在他的整个学校生涯中，他总是受到老师的批评，被同龄人忽视。他习惯于失败，不相信自己。这个学生在冥想时无法集中注意力。我告诉他：
“我见过很多像你这样不能集中注意力、行为不稳定的学生在成年后取得成功。像你这样的人创造了创造性的东西，为社会进步做出了贡献。”
我鼓励他，非常尊重他。
从那时起，当这个学生听到这些话的时候，就开始专心上课。他参加了每一项活动，在活动单上写字，并与团队成员一起工作。在受到鼓励和关注的那一刻，这个学生改变了主意。
你知道改变主意有多难。当我们改变想法时，我们可以改变我们的行为。当一个动作被重复时，它就会成为一种习惯。好习惯来自积极的思考。当我们抛弃消极的思想时候，我们可以有积极的想法。我建议你冥想。进行可靠和科学的冥想。若能得到专业帮助真是太好了。
Anubhav Jain
I wanted to build a habit of drinking lukewarm water every morning.
But I don't like the taste, so it was difficult to develop the habit.
Since next day, I started preparing some lukewarm water every day but didn't drink it.
I looked at it, thought about its benefits and then said to myself: 'It’s not tasty, I won't drink it.'
After the first 3 days, whenever I prepared the warm water, I craved to drink it, but didn't.
I developed a habit of preparing warm water everyday, which wasn't a tough task, and then eventually my mind saw it easy to drink, and it's benefits touched it, and a habit was formed.
I wanted to walk daily, but I am a lazy guy who procrastinates a lot.
Finally, I decided to wear a tracksuit and shoes every morning, and just sit and enjoy my tea.
Wearing a tracksuit and shoes was not that difficult, so I formed a habit, soon I started regretting not going for a walk, even after doing all preparations, and then one day, I thought why not go for a short walk.
After that each day, I went for a short walk, and slowly increased the duration.
It's not easy to build a habit out of scratch, especially if it's a good habit, because we humans are lazy and self-destructive creatures.
Make an easy start, for example in the above cases, boiling water and wearing clothes and shoes everyday was easy.
And since it's easy, you can make it a habit but don't do the actual activity.
Slowly when you adopt to it, the main activity being good in nature will start revolving around your mind and you will feel incomplete or like a loser, whenever you avoid the main activity.
And then within a few days, your lazy mind and relaxed heart will feel stressed for not doing that activity.
The benefits of that activity will keep hitting your mind like a sharp knife.
This is how the habit will get an excellent thrust and fly up high like a rocket.
我想养成每天早上喝温水的习惯。
但是我不喜欢这个味道，所以很难养成这个习惯。
从第二天起，我开始每天准备一些温水，但并没有喝。
我看着它，想着它的好处，然后对自己说：“它不好喝，我不会喝。”
头三天之后，每当我准备温水时，我都渴望喝，但没有。
我养成了每天准备温水的习惯，这不是一项艰巨的任务，后来我的大脑发现它很容易喝，喝它的好处触动了它，于是我养成了习惯。
我想每天走路，但我是一个懒惰的人，经常拖延。
最后，我决定每天早上穿运动服和运动鞋，坐下来喝茶。
穿运动服和鞋子并不难，所以我养成了一个习惯，很快我开始后悔没有去散步，在做了所有的准备之后，然后有一天，我想为什么不去散步。
从那以后，我每天都去散步，慢慢地增加持续的时间。
从头开始养成习惯并不容易，尤其是如果这是一个好习惯的话，因为我们人类是懒惰和自我毁灭的生物。
轻松的习惯开始，例如在上述情况下，每天准备开水、穿衣服和鞋子都很容易。
因为这很容易，你可以养成习惯，但不要做实际的活动。
慢慢地，当你适应它时，本质上良好的主要活动将开始围绕着你的思想旋转，每当你回避主要活动时，你会感到不完整或像个失败者。
然后在几天内，你懒惰的头脑和放松的心会因为没有做那个活动而感到压力。
这项活动的好处将像一把锋利的刀一样不断冲击你的大脑。
这就是习惯如何获得良好的推力，并像火箭一样飞得很高的方式。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
I wanted to build a habit of drinking lukewarm water every morning.
But I don't like the taste, so it was difficult to develop the habit.
Since next day, I started preparing some lukewarm water every day but didn't drink it.
I looked at it, thought about its benefits and then said to myself: 'It’s not tasty, I won't drink it.'
After the first 3 days, whenever I prepared the warm water, I craved to drink it, but didn't.
I developed a habit of preparing warm water everyday, which wasn't a tough task, and then eventually my mind saw it easy to drink, and it's benefits touched it, and a habit was formed.
I wanted to walk daily, but I am a lazy guy who procrastinates a lot.
Finally, I decided to wear a tracksuit and shoes every morning, and just sit and enjoy my tea.
Wearing a tracksuit and shoes was not that difficult, so I formed a habit, soon I started regretting not going for a walk, even after doing all preparations, and then one day, I thought why not go for a short walk.
After that each day, I went for a short walk, and slowly increased the duration.
It's not easy to build a habit out of scratch, especially if it's a good habit, because we humans are lazy and self-destructive creatures.
Make an easy start, for example in the above cases, boiling water and wearing clothes and shoes everyday was easy.
And since it's easy, you can make it a habit but don't do the actual activity.
Slowly when you adopt to it, the main activity being good in nature will start revolving around your mind and you will feel incomplete or like a loser, whenever you avoid the main activity.
And then within a few days, your lazy mind and relaxed heart will feel stressed for not doing that activity.
The benefits of that activity will keep hitting your mind like a sharp knife.
This is how the habit will get an excellent thrust and fly up high like a rocket.
我想养成每天早上喝温水的习惯。
但是我不喜欢这个味道，所以很难养成这个习惯。
从第二天起，我开始每天准备一些温水，但并没有喝。
我看着它，想着它的好处，然后对自己说：“它不好喝，我不会喝。”
头三天之后，每当我准备温水时，我都渴望喝，但没有。
我养成了每天准备温水的习惯，这不是一项艰巨的任务，后来我的大脑发现它很容易喝，喝它的好处触动了它，于是我养成了习惯。
我想每天走路，但我是一个懒惰的人，经常拖延。
最后，我决定每天早上穿运动服和运动鞋，坐下来喝茶。
穿运动服和鞋子并不难，所以我养成了一个习惯，很快我开始后悔没有去散步，在做了所有的准备之后，然后有一天，我想为什么不去散步。
从那以后，我每天都去散步，慢慢地增加持续的时间。
从头开始养成习惯并不容易，尤其是如果这是一个好习惯的话，因为我们人类是懒惰和自我毁灭的生物。
轻松的习惯开始，例如在上述情况下，每天准备开水、穿衣服和鞋子都很容易。
因为这很容易，你可以养成习惯，但不要做实际的活动。
慢慢地，当你适应它时，本质上良好的主要活动将开始围绕着你的思想旋转，每当你回避主要活动时，你会感到不完整或像个失败者。
然后在几天内，你懒惰的头脑和放松的心会因为没有做那个活动而感到压力。
这项活动的好处将像一把锋利的刀一样不断冲击你的大脑。
这就是习惯如何获得良好的推力，并像火箭一样飞得很高的方式。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Saurav Sharma
Do less.
Yes, you read that right.
Doing less is the ultimate way to build life long habits.
Where most people fail is that they want to go from a being a lazy, unfit, unproductive person to a superhero in one day, and this is why everyone fails.
For example, if you want to start working out, on the first day just work out for 10 minutes.
If you want to learn programming, just start your first day with learning just for 20 minutes.
Do only so much that you never should feel like doing anything substantial at all.
What most people do wrong is that they go from doing nothing to working out 1 hour in the gym and coding for 5 hours the same day.
Due to this they are so burnt out that they don’t feel like programming or working out the next day.
On the contrary, if you just do it very little you wont feel exhausted at all.
In fact if you just code for 20 minutes and then stop, your mind would be automatically curious and excited to code the next day because you want to know whats ahead.
On the very next day, you can increase your time by whatever amount you like.
For example, you may add 10 more minutes to your programming practice. Just make sure that you do a very little so you don’t feel like doing something.
Just make sure to do bite sized increments every day or every other day.
少做。
是的，你理解对了。
少做是养成终身习惯的终极途径。
大多数人失败的地方是他们想在一天内从一个懒惰、不称职、没有生产力的人变成一个超级英雄，这就是为什么每个人都失败了。
例如，如果你想开始锻炼，第一天就锻炼10分钟。
如果你想学习编程，第一天就从学习20分钟开始。
只做那些根本不让你想做实质性事情的事情。
大多数人做错的是，他们从什么都不做到在健身房锻炼1小时，然后每天编程5小时。
因此，他们筋疲力尽，第二天就不想编程或锻炼了。
相反，如果你只做很少的事，你根本不会感到疲惫。
事实上，如果你只需编码20分钟，然后停下来，你的大脑会自动好奇和兴奋地在第二天编码，因为你想知道接下来会发生什么。
就在第二天，你可以随心所欲地增加时间。
例如，你可以在编程练习中再增加10分钟。只要确保你做得很少，这样你就不会多想。
只需确保每天或每隔一天多一点点的增量。
Do less.
Yes, you read that right.
Doing less is the ultimate way to build life long habits.
Where most people fail is that they want to go from a being a lazy, unfit, unproductive person to a superhero in one day, and this is why everyone fails.
For example, if you want to start working out, on the first day just work out for 10 minutes.
If you want to learn programming, just start your first day with learning just for 20 minutes.
Do only so much that you never should feel like doing anything substantial at all.
What most people do wrong is that they go from doing nothing to working out 1 hour in the gym and coding for 5 hours the same day.
Due to this they are so burnt out that they don’t feel like programming or working out the next day.
On the contrary, if you just do it very little you wont feel exhausted at all.
In fact if you just code for 20 minutes and then stop, your mind would be automatically curious and excited to code the next day because you want to know whats ahead.
On the very next day, you can increase your time by whatever amount you like.
For example, you may add 10 more minutes to your programming practice. Just make sure that you do a very little so you don’t feel like doing something.
Just make sure to do bite sized increments every day or every other day.
少做。
是的，你理解对了。
少做是养成终身习惯的终极途径。
大多数人失败的地方是他们想在一天内从一个懒惰、不称职、没有生产力的人变成一个超级英雄，这就是为什么每个人都失败了。
例如，如果你想开始锻炼，第一天就锻炼10分钟。
如果你想学习编程，第一天就从学习20分钟开始。
只做那些根本不让你想做实质性事情的事情。
大多数人做错的是，他们从什么都不做到在健身房锻炼1小时，然后每天编程5小时。
因此，他们筋疲力尽，第二天就不想编程或锻炼了。
相反，如果你只做很少的事，你根本不会感到疲惫。
事实上，如果你只需编码20分钟，然后停下来，你的大脑会自动好奇和兴奋地在第二天编码，因为你想知道接下来会发生什么。
就在第二天，你可以随心所欲地增加时间。
例如，你可以在编程练习中再增加10分钟。只要确保你做得很少，这样你就不会多想。
只需确保每天或每隔一天多一点点的增量。
How this works scientifically:
Let’s learn how bad habits are formed.
You don’t become a chain smoker because you are hooked to smoking and smoke 10 cigarettes the first day.
On the contrary, at your very first try you may have a single puff of cigarette.
On the next day you might have two of them and the next week you might smoke off an entire cigarette.
Slowly and steadily the habit builds up and the dose keeps on incrementing and after a couple years you are now turned into a chain smoker.
We want to use the same principle but for building up good habits.
Although I know that working, programming or studying are not as addictive as smoking but this technique of building habits are very effective.
Here are the few rules you need to keep in mind to start building off any habit:
Do less, this is the first rule you need to remember. Whatever habit you are building, do so less of it the first day that you should feel like doing nothing. It should feel effortless.
Make increments in byte sized chunks, don’t go from programming 10 minutes a day to 2 hours a day in a single day.
Don’t force the increments, if you programmed for 15 minutes and the previous day if you don’t feel like doing more than 15 minutes then don’t do it. The main power of this technique lies in making the habit pleasurable and not stressful.
Be consistent, you shouldn't go 2 days without following the habit. If possible never skip a single day working on your habit. If for some reason you don’t find time, do it at least for 5 minutes.
这是如何科学地工作的：
让我们了解坏习惯是如何形成的。
你不会因为吸烟上瘾而成为一个烟瘾很大的人，于是在第一天抽10支烟。
相反，在你第一次尝试时，你可能会吸一口烟。
第二天你可能会吸两口，第二周你可能会抽掉一整根烟。
慢慢地、稳步地，这种习惯逐渐养成，剂量不断增加，几年后的现在，你变成了一个吸烟上瘾的人。
我们想用同样的原则，但要养成良好的习惯。
虽然我知道工作、编程或学习不像吸烟那么容易上瘾，但这种养成习惯的技巧非常有效。
以下是开始养成任何习惯时需要记住的几条规则：
少做，这是你需要记住的第一条规则。无论你正在养成什么习惯，第一天就少做一些，这样你就会觉得什么都不做，从而应该感觉轻松。
以字节大小的块为增量，不要在一天内从每天10分钟编程增加到每天2小时。
不要强制增量，如果你过去编程了15分钟，前一天如果你不想编程时间超过15分钟，那么就不要做这么久。这项技能的主要力量在于使习惯变得愉快而没有压力。
保持一致，你不应该连续2天不去遵循这个习惯。如果可能的话，一天都不要跳过。如果由于某种原因你没有时间，至少花5分钟。
Let’s learn how bad habits are formed.
You don’t become a chain smoker because you are hooked to smoking and smoke 10 cigarettes the first day.
On the contrary, at your very first try you may have a single puff of cigarette.
On the next day you might have two of them and the next week you might smoke off an entire cigarette.
Slowly and steadily the habit builds up and the dose keeps on incrementing and after a couple years you are now turned into a chain smoker.
We want to use the same principle but for building up good habits.
Although I know that working, programming or studying are not as addictive as smoking but this technique of building habits are very effective.
Here are the few rules you need to keep in mind to start building off any habit:
Do less, this is the first rule you need to remember. Whatever habit you are building, do so less of it the first day that you should feel like doing nothing. It should feel effortless.
Make increments in byte sized chunks, don’t go from programming 10 minutes a day to 2 hours a day in a single day.
Don’t force the increments, if you programmed for 15 minutes and the previous day if you don’t feel like doing more than 15 minutes then don’t do it. The main power of this technique lies in making the habit pleasurable and not stressful.
Be consistent, you shouldn't go 2 days without following the habit. If possible never skip a single day working on your habit. If for some reason you don’t find time, do it at least for 5 minutes.
这是如何科学地工作的：
让我们了解坏习惯是如何形成的。
你不会因为吸烟上瘾而成为一个烟瘾很大的人，于是在第一天抽10支烟。
相反，在你第一次尝试时，你可能会吸一口烟。
第二天你可能会吸两口，第二周你可能会抽掉一整根烟。
慢慢地、稳步地，这种习惯逐渐养成，剂量不断增加，几年后的现在，你变成了一个吸烟上瘾的人。
我们想用同样的原则，但要养成良好的习惯。
虽然我知道工作、编程或学习不像吸烟那么容易上瘾，但这种养成习惯的技巧非常有效。
以下是开始养成任何习惯时需要记住的几条规则：
少做，这是你需要记住的第一条规则。无论你正在养成什么习惯，第一天就少做一些，这样你就会觉得什么都不做，从而应该感觉轻松。
以字节大小的块为增量，不要在一天内从每天10分钟编程增加到每天2小时。
不要强制增量，如果你过去编程了15分钟，前一天如果你不想编程时间超过15分钟，那么就不要做这么久。这项技能的主要力量在于使习惯变得愉快而没有压力。
保持一致，你不应该连续2天不去遵循这个习惯。如果可能的话，一天都不要跳过。如果由于某种原因你没有时间，至少花5分钟。
John Michael Domingo
We all know the answer, but no one wants to believe it.
As I look back over my life, I realize that I’ve built quite a bit of good habits.
I studied everyday at school.
I work out regularly.
I eat healthy.
I get up at 5 a.m.
I write daily.
I read daily.
And much more.
When I tried to figure out how I instilled all those habits, only one word comes to mind.
Discipline.
I know there are plenty of books about building habits like the famous ‘The Power of Habit’ and I’m sure they are good, but I’ve never read them.
In these books, there are a bunch of fancy science ideas about cues, triggers, routines, endpoints, and rewarding yourself with a pat on the back after.
我们都知道答案，但没有人愿意相信。
回顾我的生活，我意识到我已经养成了不少好习惯。
我每天在学校学习。
我经常锻炼。
我吃得健康。
我早上5点起床。
我每天写作。
我每天读书。
还有更多。
当我试图找出我是如何灌输所有这些习惯的时候，脑海里只浮现了一个词。
纪律
我知道有很多关于养成习惯的书，比如著名的《习惯的力量》，我确信它们很好，但我从未读过。
在这些书中，有很多关于线索、触发点、惯例、终点以及事后拍拍自己的背来奖励自己的花哨的科学想法。
We all know the answer, but no one wants to believe it.
As I look back over my life, I realize that I’ve built quite a bit of good habits.
I studied everyday at school.
I work out regularly.
I eat healthy.
I get up at 5 a.m.
I write daily.
I read daily.
And much more.
When I tried to figure out how I instilled all those habits, only one word comes to mind.
Discipline.
I know there are plenty of books about building habits like the famous ‘The Power of Habit’ and I’m sure they are good, but I’ve never read them.
In these books, there are a bunch of fancy science ideas about cues, triggers, routines, endpoints, and rewarding yourself with a pat on the back after.
我们都知道答案，但没有人愿意相信。
回顾我的生活，我意识到我已经养成了不少好习惯。
我每天在学校学习。
我经常锻炼。
我吃得健康。
我早上5点起床。
我每天写作。
我每天读书。
还有更多。
当我试图找出我是如何灌输所有这些习惯的时候，脑海里只浮现了一个词。
纪律
我知道有很多关于养成习惯的书，比如著名的《习惯的力量》，我确信它们很好，但我从未读过。
在这些书中，有很多关于线索、触发点、惯例、终点以及事后拍拍自己的背来奖励自己的花哨的科学想法。
I’m sure it all works fine, and I’m not hating on it, I’ve just never done any of that.
All of my positive habits came from making a decision that I wanted to do something, then committing to it every day.
That’s it.
When I was 100 lbs in high school and wanted to workout, I started doing pushups everyday.
When I realized I had a chance at being Valedictorian of my high school, I kicked it up a notch and started studying every night.
When I wanted to start waking up earlier, I just forced myself to get up at 5 a.m. from then on.
And most recently, when I wanted to make writing a habit, I made myself write every day for 66 days.
Maybe I’m different.
Maybe I’ve been blessed with some innate ability to force myself to do things regularly that are uncomfortable.
Maybe I’m just naturally better at discipline…
But I highly doubt it.
I’m nothing more than a normal person like you.
I have the same emotions as you and I also feel the same resistance to change as you do.
我确信这一切都很好，我并不讨厌它，我只是从来没有做过这些。
我所有的积极习惯都来自于我做了一个决定，我想做一些事情，然后每天都坚持下去。
就是这样。
当我高中时体重100磅，想要锻炼时，我开始每天做俯卧撑。
当我意识到我有机会成为高中毕业生代表时，我把它提高了一个档次，开始每晚学习。
当我想早点起床的时候，从那时起我就强迫自己早上5点起床。
最近，当我想养成写作的习惯时，我让自己每天都写作，坚持了66天。
也许我不一样。
也许我天生就有能力强迫自己经常做一些不舒服的事情。
也许我天生更善于自律…
但我对此深表怀疑。
我只不过是像你一样的普通人。
我和你有着同样的情感，我也和你一样对改变有着同样的抗拒心态。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
All of my positive habits came from making a decision that I wanted to do something, then committing to it every day.
That’s it.
When I was 100 lbs in high school and wanted to workout, I started doing pushups everyday.
When I realized I had a chance at being Valedictorian of my high school, I kicked it up a notch and started studying every night.
When I wanted to start waking up earlier, I just forced myself to get up at 5 a.m. from then on.
And most recently, when I wanted to make writing a habit, I made myself write every day for 66 days.
Maybe I’m different.
Maybe I’ve been blessed with some innate ability to force myself to do things regularly that are uncomfortable.
Maybe I’m just naturally better at discipline…
But I highly doubt it.
I’m nothing more than a normal person like you.
I have the same emotions as you and I also feel the same resistance to change as you do.
我确信这一切都很好，我并不讨厌它，我只是从来没有做过这些。
我所有的积极习惯都来自于我做了一个决定，我想做一些事情，然后每天都坚持下去。
就是这样。
当我高中时体重100磅，想要锻炼时，我开始每天做俯卧撑。
当我意识到我有机会成为高中毕业生代表时，我把它提高了一个档次，开始每晚学习。
当我想早点起床的时候，从那时起我就强迫自己早上5点起床。
最近，当我想养成写作的习惯时，我让自己每天都写作，坚持了66天。
也许我不一样。
也许我天生就有能力强迫自己经常做一些不舒服的事情。
也许我天生更善于自律…
但我对此深表怀疑。
我只不过是像你一样的普通人。
我和你有着同样的情感，我也和你一样对改变有着同样的抗拒心态。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
The difference is that I do it anyway.
When I commit to something, regardless of how much it stinks, I just do it.
And sure, there are days when I miss a workout or hit the snooze button. But I get right back on it the next day, no questions asked.
It seems so simple but it’s the truth.
You can try all these fancy tactics, but at the end of the day it comes down to how much you want to make the change.
One of the things I’ve noticed with people is that they say they want to make a change but then their actions say the exact opposite.
There are people who approach me and say, “JM, dude, what can I do to start working out regularly. I want to get fit sooooo bad.”
Then I tell them, “Meet me at the gym tomorrow for 6.”
And guess what inevitably follows…excuses.
“Well, tomorrow doesn’t work for me man, I have this thing. Let me know next time you go dude and I’m THERE!”
And then I text them next time and another mysterious event appears.
They want to make a change, but they aren’t committed to making a change.
There’s a huge difference.
Wanting something will never make it happen.
Committing yourself, and using your discipline, makes anything you want to achieve possible.
不同的是我无论如何都会这么做。
当我承诺某事时，不管它有多糟糕，我都会去做。
当然，有时我会错过一次锻炼或按下打盹按钮。但我第二天就扭转过来了，没有问题。
看起来很简单，但这是事实。
你可以尝试所有这些花哨的策略，但归根结底，这取决于你想做出多大的改变。
我注意到的一件事是，人们说他们想做出改变，但他们的行为却恰恰相反。
有人走近我，对我说：“吉咪，伙计，我该怎么做才能开始有规律的锻炼。我想尽快恢复健康。”
然后我告诉他们，“明天6点在健身房见我。”
猜猜接下来会发生什么……借口。
“好吧，明天对我来说不行，伙计，我还有事。下次你去的时候告诉我，老兄，我一定会去的!”
然后我下次发短信给他们，另一个神秘事件出现了。
他们想做出改变，但他们不致力于做出改变。
这有很大的不同。
期盼着比眼前更好的事，但这永远不会实现。
承诺自己，运用你的纪律，让你想要实现的一切成为可能。
When I commit to something, regardless of how much it stinks, I just do it.
And sure, there are days when I miss a workout or hit the snooze button. But I get right back on it the next day, no questions asked.
It seems so simple but it’s the truth.
You can try all these fancy tactics, but at the end of the day it comes down to how much you want to make the change.
One of the things I’ve noticed with people is that they say they want to make a change but then their actions say the exact opposite.
There are people who approach me and say, “JM, dude, what can I do to start working out regularly. I want to get fit sooooo bad.”
Then I tell them, “Meet me at the gym tomorrow for 6.”
And guess what inevitably follows…excuses.
“Well, tomorrow doesn’t work for me man, I have this thing. Let me know next time you go dude and I’m THERE!”
And then I text them next time and another mysterious event appears.
They want to make a change, but they aren’t committed to making a change.
There’s a huge difference.
Wanting something will never make it happen.
Committing yourself, and using your discipline, makes anything you want to achieve possible.
不同的是我无论如何都会这么做。
当我承诺某事时，不管它有多糟糕，我都会去做。
当然，有时我会错过一次锻炼或按下打盹按钮。但我第二天就扭转过来了，没有问题。
看起来很简单，但这是事实。
你可以尝试所有这些花哨的策略，但归根结底，这取决于你想做出多大的改变。
我注意到的一件事是，人们说他们想做出改变，但他们的行为却恰恰相反。
有人走近我，对我说：“吉咪，伙计，我该怎么做才能开始有规律的锻炼。我想尽快恢复健康。”
然后我告诉他们，“明天6点在健身房见我。”
猜猜接下来会发生什么……借口。
“好吧，明天对我来说不行，伙计，我还有事。下次你去的时候告诉我，老兄，我一定会去的!”
然后我下次发短信给他们，另一个神秘事件出现了。
他们想做出改变，但他们不致力于做出改变。
这有很大的不同。
期盼着比眼前更好的事，但这永远不会实现。
承诺自己，运用你的纪律，让你想要实现的一切成为可能。
Inspireguruji
Tips on building good habits:
Starts simple things; Means don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. For ex: If you wanted to study two hours a day, first make the habit to go thirty minutes and build on that.
Stay consistent : More you consistent to your habits the easier the it will be to stick.
Be imperfect: Don’t expect all your attempts to change habits to be successful immediately. It took me 3 to 4 independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way .
Make it satisfying: Find a way to reward yourself for doing the habit.
Never miss a habit twice in a row: This will keeps you on track
Think about your habit as a way to grow 1 to 2% per day: improving just a little bit each day results in big change over time.
Find your motivation: Habits are far more likely to succeed if they are based on intrinsic motivation, rather than extrinsic motivation.
thank you! if like than don’t forget to upvote my answer.
养成良好习惯的技巧：
开始做简单的事情；意思是不要试图在一天内完全改变你的生活。很容易被过度激励而承担太多。举个例子：如果你想每天学习两个小时，首先要养成30分钟的习惯，并以此为基础。
保持一致：你越坚持你的习惯，就越容易坚持。
不完美：不要期望你所有改变习惯的尝试都能立即成功。在我开始定期锻炼之前，我花了3到4次独立尝试。现在我喜欢它。尽你最大的努力，但要期待一路上会有一些坎坷。
让它令人满意：找到一种方法来奖励自己养成了这个习惯。
永远不要连续两次错过一个习惯：这会让你保持在正确的轨道上。
把你的习惯看作是每天增长1%到2%的一种方式：每天只要稍微改善一点，就会随着时间的推移产生很大的变化。
找到你的动机，如果习惯建立在内在动机而不是外在动机的基础上，那么它们更有可能成功。
非常感谢。如果喜欢的话，别忘了给我的答案点赞。
Tips on building good habits:
Starts simple things; Means don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. For ex: If you wanted to study two hours a day, first make the habit to go thirty minutes and build on that.
Stay consistent : More you consistent to your habits the easier the it will be to stick.
Be imperfect: Don’t expect all your attempts to change habits to be successful immediately. It took me 3 to 4 independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way .
Make it satisfying: Find a way to reward yourself for doing the habit.
Never miss a habit twice in a row: This will keeps you on track
Think about your habit as a way to grow 1 to 2% per day: improving just a little bit each day results in big change over time.
Find your motivation: Habits are far more likely to succeed if they are based on intrinsic motivation, rather than extrinsic motivation.
thank you! if like than don’t forget to upvote my answer.
养成良好习惯的技巧：
开始做简单的事情；意思是不要试图在一天内完全改变你的生活。很容易被过度激励而承担太多。举个例子：如果你想每天学习两个小时，首先要养成30分钟的习惯，并以此为基础。
保持一致：你越坚持你的习惯，就越容易坚持。
不完美：不要期望你所有改变习惯的尝试都能立即成功。在我开始定期锻炼之前，我花了3到4次独立尝试。现在我喜欢它。尽你最大的努力，但要期待一路上会有一些坎坷。
让它令人满意：找到一种方法来奖励自己养成了这个习惯。
永远不要连续两次错过一个习惯：这会让你保持在正确的轨道上。
把你的习惯看作是每天增长1%到2%的一种方式：每天只要稍微改善一点，就会随着时间的推移产生很大的变化。
找到你的动机，如果习惯建立在内在动机而不是外在动机的基础上，那么它们更有可能成功。
非常感谢。如果喜欢的话，别忘了给我的答案点赞。
Rafael Eliassen
Analyze yourself and see what habits you exactly want and most importantly why you want.
Find a strong reason to support your habit. Because we all end up giving onto those things which are less important.
Incorporate some rewards in the way of developing a habit. Everybody likes getting rewarded.
Focus on long term achievement. As habit isn’t made in a day so obviously it won’t benefit a lot in a day as well.
Tell others that you are practicing a particular behavior. You will be more disciplined. Works done under supervision are best.
Visualize yourself acting as if you already had the new habit, this will make your subconscious mind to accept it rapidly.
Don’t believe the 21-day rule. It may take as little as 18 days or as long as a year. keep on practicing until it becomes your habit.
分析自己，看看你到底想要什么样的习惯，最重要的是为什么想要。
找一个强有力的理由来支持你的习惯。因为我们最终都会放弃那些不那么重要的东西。
在养成习惯的过程中加入一些奖励。每个人都喜欢得到奖励。
关注长期成就。因为习惯不是一天养成的，所以很明显，一天也不会有什么好处。
告诉别人你正在练习一种特殊的行为。你会更有纪律。在监督下完成的工作是最好的。
想象你自己已经有了新习惯，这会让你的潜意识迅速接受它。
不要相信21天规则。这可能需要18天或一年的时间。继续练习，直到它成为你的习惯。
Analyze yourself and see what habits you exactly want and most importantly why you want.
Find a strong reason to support your habit. Because we all end up giving onto those things which are less important.
Incorporate some rewards in the way of developing a habit. Everybody likes getting rewarded.
Focus on long term achievement. As habit isn’t made in a day so obviously it won’t benefit a lot in a day as well.
Tell others that you are practicing a particular behavior. You will be more disciplined. Works done under supervision are best.
Visualize yourself acting as if you already had the new habit, this will make your subconscious mind to accept it rapidly.
Don’t believe the 21-day rule. It may take as little as 18 days or as long as a year. keep on practicing until it becomes your habit.
分析自己，看看你到底想要什么样的习惯，最重要的是为什么想要。
找一个强有力的理由来支持你的习惯。因为我们最终都会放弃那些不那么重要的东西。
在养成习惯的过程中加入一些奖励。每个人都喜欢得到奖励。
关注长期成就。因为习惯不是一天养成的，所以很明显，一天也不会有什么好处。
告诉别人你正在练习一种特殊的行为。你会更有纪律。在监督下完成的工作是最好的。
想象你自己已经有了新习惯，这会让你的潜意识迅速接受它。
不要相信21天规则。这可能需要18天或一年的时间。继续练习，直到它成为你的习惯。
Ramya Annadurai
By Jan 2019, I took the resolution of doing yoga every morning.
I started well but felt my body was so rigid to stretch.
I would skip yoga sessions some days blaming lack of time.
From November, I restarted again.
I did one pose for about a week and felt comfortable with that.
Now, I am doing six asana’s every day and planning to go further.
I could stretch myself more better now and gain composure while balancing the breath.
Skipped early morning tea and switched to Luke warm water.
Having a cup of rice and veggies for lunch and nuts, dates and dry fruits for munching.
Better late than never.
Start a habit. Later, the habit drives you ahead and it will become your routine eventually.
2019年1月，我下定决心每天早上练瑜伽。
起步很好，但觉得我的身体太僵硬了，无法伸展。
有时我会因为时间不够而跳过瑜伽课。
从11月开始，我又重新开始了。
我做了一个姿势大约一个星期，感觉很舒服。
现在，我每天做六个体式，并计划做得更多。
我现在可以更好地伸展自己，在平衡呼吸的同时保持镇静。
不喝早茶，改喝温水。
午餐吃一碗米饭和蔬菜，吃坚果、枣子和干果。
迟到总比不做好
养成习惯。后来，这个习惯会驱使你前进，它最终会成为你的日常习惯。
By Jan 2019, I took the resolution of doing yoga every morning.
I started well but felt my body was so rigid to stretch.
I would skip yoga sessions some days blaming lack of time.
From November, I restarted again.
I did one pose for about a week and felt comfortable with that.
Now, I am doing six asana’s every day and planning to go further.
I could stretch myself more better now and gain composure while balancing the breath.
Skipped early morning tea and switched to Luke warm water.
Having a cup of rice and veggies for lunch and nuts, dates and dry fruits for munching.
Better late than never.
Start a habit. Later, the habit drives you ahead and it will become your routine eventually.
2019年1月，我下定决心每天早上练瑜伽。
起步很好，但觉得我的身体太僵硬了，无法伸展。
有时我会因为时间不够而跳过瑜伽课。
从11月开始，我又重新开始了。
我做了一个姿势大约一个星期，感觉很舒服。
现在，我每天做六个体式，并计划做得更多。
我现在可以更好地伸展自己，在平衡呼吸的同时保持镇静。
不喝早茶，改喝温水。
午餐吃一碗米饭和蔬菜，吃坚果、枣子和干果。
迟到总比不做好
养成习惯。后来，这个习惯会驱使你前进，它最终会成为你的日常习惯。
Parth Mehta
Hello Everyone ??
Have you guys ever tried to build a habit, but lost control over those, or you just don't feel motivated to continue.
I've tried to build various habits alot of times, its just the motivation which comes after watching a motivational video, and i decide that from next day onwards, I'll change everything in my life, I'll wake up early, I'll exercise, I'll quit social media or limit its usage, but eventually i couldn't hold onto these things for longer span.
After repeatedly going through these things and failing every single time, I've realised a major mistake which i used to make.
*I just wanted to do everything at once*
We as humans need to understand that our body takes time to adapt changes and if we put too much burdern on it at once, it will retaliate and the outcome of which is that, we fail to continue.
I'd like to share a few things which I'm trying during this lockdown.
大家好：
你们是否曾经试图建立一个习惯，但却失去了控制，或者你只是没有动力继续下去。
我很多时候都试着养成各种习惯，这只是看了一段励志视频后产生的动机，我决定从第二天开始，我会改变我生活中的一切，我会早起，我会锻炼，我会退出社交媒体或限制其使用，但最终我无法长久的坚持这些事情。
在反复经历这些事情并每次都失败之后，我意识到了我过去常犯的一个重大错误。
我只是想马上做好所有事情
作为人类，我们需要理解，我们的身体需要时间来适应变化，如果我们一次给它施加太多的冲击，它就会报复，结果就是，我们无法继续。
我想和大家分享一些我在这次封锁中尝试的事情。
Hello Everyone ??
Have you guys ever tried to build a habit, but lost control over those, or you just don't feel motivated to continue.
I've tried to build various habits alot of times, its just the motivation which comes after watching a motivational video, and i decide that from next day onwards, I'll change everything in my life, I'll wake up early, I'll exercise, I'll quit social media or limit its usage, but eventually i couldn't hold onto these things for longer span.
After repeatedly going through these things and failing every single time, I've realised a major mistake which i used to make.
*I just wanted to do everything at once*
We as humans need to understand that our body takes time to adapt changes and if we put too much burdern on it at once, it will retaliate and the outcome of which is that, we fail to continue.
I'd like to share a few things which I'm trying during this lockdown.
大家好：
你们是否曾经试图建立一个习惯，但却失去了控制，或者你只是没有动力继续下去。
我很多时候都试着养成各种习惯，这只是看了一段励志视频后产生的动机，我决定从第二天开始，我会改变我生活中的一切，我会早起，我会锻炼，我会退出社交媒体或限制其使用，但最终我无法长久的坚持这些事情。
在反复经历这些事情并每次都失败之后，我意识到了我过去常犯的一个重大错误。
我只是想马上做好所有事情
作为人类，我们需要理解，我们的身体需要时间来适应变化，如果我们一次给它施加太多的冲击，它就会报复，结果就是，我们无法继续。
我想和大家分享一些我在这次封锁中尝试的事情。
I've decided to sext 4 habits for a month which i want to inculcate in myself, but instead of doing everything at once, I've decided to take one thing at a time.
So I've divided whole month into 4 weeks, and every week, I'll focus on one habit.
For Eg: For the month of June
Focus of my 1st week was to wake up early, so I've put all my focus onto that one habit, that is to wake up early, it was difficult for the first 3 days, as I've shifted by waking up time from 11:00am to 6:30am.
But eventually it got better,
So after 1 week, i got habituated to waking up early and I don't have to put extra effort to wake up early
So, now comes the 2nd week, bringing in 2nd habit, that is
*Social Media Detox*
And this continues for every week and if everything goes well, you'll end up having 4 habits inculcated in yourself.??
I use something like this to track my progress, you can create one for yourself
Trust me writing down your goals helps alot and makes them achievable.
Thankyou for giving it a read. Hope you found it helpful.
I'm writing for the first time on quora, give it an upvote if you found it helpful, it will encourage me to write more.
我决定在一个月内选择4个习惯，我想把这些习惯灌输给自己，但是我决定一次做一件事，而不是一次做所有的事情。
所以我把整个月分为4周，每个星期，我都会关注一个习惯。
例如：六月
我第一周的重点是早起，所以我把所有的注意力都放在了一个习惯上，那就是早起，前三天很难，因为我把起床时间从11:00改为6:30。
但最终情况好转了，
所以在一周后，我习惯了早起，我不需要付出额外的努力就能早起
现在是第二周，带来第二个习惯，也就是
戒除社交媒体
这会持续一周，如果一切顺利，你最终会养成4个习惯。
我用这样的东西来记录我的进度，你可以为自己创建一个
相信我，写下你的目标对你有很大帮助，并且可以实现。
谢谢你阅读。希望对您有所帮助。
我是第一次在quora上写作，如果你觉得它有帮助，请投赞成票，它会鼓励我写更多。
So I've divided whole month into 4 weeks, and every week, I'll focus on one habit.
For Eg: For the month of June
Focus of my 1st week was to wake up early, so I've put all my focus onto that one habit, that is to wake up early, it was difficult for the first 3 days, as I've shifted by waking up time from 11:00am to 6:30am.
But eventually it got better,
So after 1 week, i got habituated to waking up early and I don't have to put extra effort to wake up early
So, now comes the 2nd week, bringing in 2nd habit, that is
*Social Media Detox*
And this continues for every week and if everything goes well, you'll end up having 4 habits inculcated in yourself.??
I use something like this to track my progress, you can create one for yourself
Trust me writing down your goals helps alot and makes them achievable.
Thankyou for giving it a read. Hope you found it helpful.
I'm writing for the first time on quora, give it an upvote if you found it helpful, it will encourage me to write more.
我决定在一个月内选择4个习惯，我想把这些习惯灌输给自己，但是我决定一次做一件事，而不是一次做所有的事情。
所以我把整个月分为4周，每个星期，我都会关注一个习惯。
例如：六月
我第一周的重点是早起，所以我把所有的注意力都放在了一个习惯上，那就是早起，前三天很难，因为我把起床时间从11:00改为6:30。
但最终情况好转了，
所以在一周后，我习惯了早起，我不需要付出额外的努力就能早起
现在是第二周，带来第二个习惯，也就是
戒除社交媒体
这会持续一周，如果一切顺利，你最终会养成4个习惯。
我用这样的东西来记录我的进度，你可以为自己创建一个
相信我，写下你的目标对你有很大帮助，并且可以实现。
谢谢你阅读。希望对您有所帮助。
我是第一次在quora上写作，如果你觉得它有帮助，请投赞成票，它会鼓励我写更多。
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