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Are you trying to cultivate a new habit? Are you having trouble being consistent with this habit? 你是不是正试着培养一个新习惯？是不是苦恼于无法让一个好习惯坚持下去？ 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: 我们的习惯，决定我们的生活质量。这个月，我跟我的读者们进行了小组培训，然后我好奇地看到他们中很多人都在有目的地培养一些新的习惯。这些有益的习惯包括： Meditate every day 每天进行冥想和反思 Exercise 4 times a week or daily 每天进行锻炼或者至少一周四次体育锻炼 Reading a new book a week 每周读一本新书 Waking up at 6am every day 每天6点起床 Sleeping before midnight every day 每天晚上12点前睡觉 Many of them have been meaning to cultivate these habits for a while, but have not been successful. 其实他们很多人都曾经尝试过培养这些习惯，但是始终没有成功。 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: 我意识到很多人很难坚持他们的新习惯，但其实他们用不着那么费劲儿。我自己已经培养出很多新习惯，其中有些需要我做出较大的改变，比如开始吃素餐以及每天运动。通过采取自觉行动，你的习惯可以很容易地成为你生活的一部分。下面是6个使你成功培养习惯的简单的窍门： Know why you want this habit 1. 让自己理解为什么你要培养这个习惯 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. 你为什么要培养这种习惯，它能给你带来什么改变？有些人可能想养成每天反思或者每天运动的习惯，但我们为什么要这么做？如果你没有明确的原因，你是不可能成功的。比如，我养成吃素餐的习惯是因为我想使头脑更清晰，并享有一种更严格自由（cruelty-free）的生活方式。一个更清晰的头脑有助于我的思考，而一个严格自由的生活方式是我所尊崇的个人追求。因此，对我来说，为此进行改变就成为顺理成章的事情。我听说过不少人坚持吃了两三周素餐最终放弃了，但是我从来没有动摇过。 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. 找出最能说服你改变自己培养新习惯的理由。想想它当他成为你生活的一部分的时候能帮助你实现什么。想想它能带给你独一无二的好处。把这些理由写下来。 Try it as a 21 day trial 2. 把培养习惯当成21天障碍赛 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". 我们有的人可能在培养新习惯的时候由于生活中的一些事情被迫中断。但如果你只需要把新习惯坚持21天呢？乍一下看来并不是很难。你们大多数人都会说：“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! 为什么正好是21天？研究表明21天的时间正好足以形成或毁掉一个新习惯。同时，通过集中精力于更短的时间，更有助于强力地形成习惯。一旦你在21天后形成了新习惯，你会发现维持它是件非常轻松的事情。因此，在培养习惯的时候，不要老想着你要一辈子都这样下去，而是想着你要坚持21天。如果你到21天结束的时候发现你依然喜欢这个新习惯，那么你就坚持下去，否则，就放弃掉。这是双赢的结局，没有输家。 Make time for it in your schedule 3. 在你的日程上为它留出时间 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. 在你的日程表上为你的新习惯预留出时间。如果你没有为它安排位置，它就会成为你一天中最后才做的事儿。把机会留到一天的末尾，但那时你已经感觉累了，然后决定把它留到第二天再做。接下来，这个循环会持续下去，而你最终决定完全放弃它。在另一方面，如果你为培养新习惯留出了时间，每次你看日程表的时候都会被提醒要坚持下去，你也知道不要再同时安排别的事情来占据这段时间。 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. 我将我的慢跑锻炼定在每天早上五六点之间。一个很重要的原因是我很喜欢清晨微冷的刺激感，下午对我来说太热了。同时，用体育锻炼来开启你的清晨也是一件很酷的事情。由于锻炼时间被设定在这个时候，我知道我需要每天5点前就起床。如果遇到任何让我没办法进行我的计划的时候（比如下雨或者我睡过头了），我会把运动时间安排到晚上弥补回来。通过这种办法，我就能在意外的情况下依然坚持我的慢跑习惯。 Identify reinforcing habits 4. 找出相互影响和加强的生活习惯 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. 我们的生活习惯并不是孤立存在的，而是相互关联的。比如，早起和早睡是相关联的，运动与合理饮食也是相关联的。这就是为什么培养新习惯是一件很难的事情，因为你的其他习惯会强化你的固有习惯。那么，与你的新习惯有关联的其他习惯有哪些呢？丢掉对你没用的生活习惯，采用能帮助你生活得更好的习惯吧。 Preempt things that can go wrong 5. 提前预防意外问题 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. 如果你这是第一次培养习惯，你很可能会遇到一些问题。即使你有计划，每天依然会有太多剧情外的事情发生。重要的方法是预估到一些问题，同时提前准备好应对的办法，这样你就能在出现问题的时候立刻把整个场面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，一个跟我每天锻炼目标相冲突的障碍就是新加坡经常下雨。因此，一旦遇到下雨，由于跑道上没有遮雨棚，我的跑步计划就得搁浅。过去，我会取消当天的锻炼，同时这就拉开了我跳过每日锻炼的序幕。我当时可能会想：“反正昨天都没去，今天不去也无所谓”。从以前的经验吸取教训后，如果遇到不能出去跑步的时候，我就在家里做耐力组合训练和健美操。这样我就能保持始终锻炼的势头。 Track your habits 6. 跟踪你的习惯 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: 跟踪你的习惯！当你记录下你的日常习惯，你就会更有动力地维持它，因为这是一种对自己的问责机制。下面是一些很棒的习惯记录软件，他们能给你一些启示： HabitForge – Tracks new habits through a 21-day period. If you miss the habit for 1 day, it’ll restart. 21天习惯养成记录器（Habitforge）-通过21天时间观察记录你的习惯养成情况。如果有一天出现中断，你就从头开始。 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. 跟踪进度提醒软件（Rootein）- 与Habitforge不同，这个软件始终记录你的习惯执行情况，无论你是否中断。这个软件还有手机版，你可以在路上查看你的习惯记录情况。（支持中文- 译者注） Joe’s Goals – Same as Rootein. There’s an option to place multiple checks on the same goal for extra-productive days. 小乔的目标（Joe’s Goals）- 一款跟Rootein很像的软件。它可以对目标的完成进行多方便的评判。
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