如何改变习惯改变生活-TeacherWill
Transform Your Life by Transforming Your Habits
如何改变习惯改变生活
Darius Foroux
Where you are in your life is a result of your habits.
你在生活里的样子取决于你的习惯。
Will Durant (not Aristotle) said it best:
"We are what we repeatedly do. Excellence, then, is not an act, but a habit."
That means we can go from mediocrity to excellence by changing our habits.
“我们一直以来坚持做的事情，造就了我们现在的样子。卓越不是一种体现，而是一种习惯。”
这意味着，从平庸到卓越西子书院，我们能够通过改变习惯来做到石二群。
But how do you do that? Before we get into that, I want to clarify my statement: Habits change your life, but they do not guarantee success.
但是我们该如何去做呢？在讨论这个问题之前，让我把话说明白：习惯能够改善你的生活，但是不能确保你取得成功。
Because that's what "the habits of millionaires" type of articles and books tell us. We get it, Elon Musk sleeps 2 hours a day and eats Cheeriosfor dinner?—?or something like that.
因为那是诸如所谓“百万富翁们的习惯”之类的成功学书籍和文章想要告诉我们的。我们可能看到Tesla，SpaceX等公司创始人埃隆·马斯克每天只睡两个小时，多哥 正餐只吃燕麦...类似这样的文字额勒金德。
But what the writers of those type of moronic articles hide from you天眼神龙 , the reader, is that correlation doesn't mean causation.
但是，这些弱智文章的作者们面对读者避而不谈的是：相关性并不等同于因果关系。
Waking up early, working hard, and taking cold showers do not cause success. No one illustrates that point better than Nassim Taleb, who wrote this in Fooled by Randomness:
早起，努力工作，洗冷水澡...并不能够决定成功，在这点上没有人比Nassim Taleb在他的文章“别被随机性给骗了”里阐述得更清楚了。
“Hard work, showing up on time, wearing a clean (preferably white) shirt, using deodorant, and some such conventional things contribute to success?—?they are certainly necessary but may be insufficient as they do not cause success.”
努力工作姜健雨，及时上班打卡，穿干净的白衬衫，喷香水以及诸如此类的传统行为能够有助于成功——它们显然是有必要的，但并不足够，因为它们并不能直接决定成功与否。
So when I talk about habits, I don't talk about outcomes. I talk about changing our actual behaviour so that it improves the quality of our lives.
所以当我们聊到习惯的时候，我讨论的并不是结果，而是切实地改变我们实际的行为来提升我们的生活质量。
Now that we've got that out of the way, here's my four-step process for making life-changing habits stick.
既然已经说到这个份儿上了，以下便具体讲讲我能给出的“改变生活的习惯”养成四部曲。
Step 1: Decide what habits are worth it
第一步：想清楚那些习惯是真正需要养成的
Look, I can talk to you about the habits that have changed my life habits all day long, but that’s not helpful. The reason is that only YOU can decide what a good habit is.
说起改变我生活的习惯，我也许可以叨叨一整天不停，但那没有意义。因为只有你自己能决定对你而言什么才是好习惯。
Deciding if a habit is worth it to you is critical to forming new habits. Too often we hear about something, and we think: “I should do that!”
决定一个习惯是否值得养成比养成习惯本身更重要。最常见不过：我们听闻了一些行为就在心里默默下定决心：“我应该这么做！”
Really黄颖芝 ? Should I wake up an hour earlier? Should I take cold showers? Should I eat like a cave person? Should I run every day?
但是，真的吗？我应该早起一小时吗？我应该洗冷水澡吗？我应该像个山顶洞人一样饮食吗？还是说我应该每天坚持跑步呢？
Maybe waking up early is actually helpful to you. I don’t know. When I wake up early, I behave like a grumpy old man who hates people?—?that deteriorates the quality of my life.
也许早起确实对你有帮助，我不知道。反正对我而言，当我比平常更早起来的时候，我会像一个愤世嫉俗而脾气暴躁的糟老头——这严重降低了我生活的幸福指数。
Hence, I don't wake up very early (7 AM or earlier) no matter how many people tell me it will make me successful.
因此，无论多少人告诉我早起能够使我成功，我都不选择早起（反正也不算晚）。
Just ask yourself this:
你就这样问问你自己：
“Will habit x improve the quality of my life?”
这个习惯能够提高我的生活质量吗阿森纳队歌 ？
The reason you want to ask yourself that question is that we all need a reason to change. We need something that’s bigger than superficial reasons.
因为如果你想要改变，你就需要给自己一个理由雷霆特警。我们需要一个不是那么肤浅的理由。
"I want to read one book a week," you might say. Why? So you can do what午夜杀生 ? What's your vision? What are your goals?
你可能说“我想要一周读一本书。”。问问自己为什么呢？这样你能获得什么呢？你的憧憬和目标是什么呢？
For example, I read two books a week because I'm a teacher/trainer. I need to learn every single day so I can do my job better. I do strength training because I want to be a useful person. I do many chores around my house and the office. I want to make and fix things. I need to be in good shape to lift heavy things or do strenuous tasks.
举个例子，我每周读两本书因为我是个老师或者培训师。我需要通过每天学习来让自己工作得更加出色；我在家里和办公室里都做许多杂事，因为我希望我能够创造和修补各类事物；我做力量训练并保持好体型让自己能够负重，能够处理更加需要精力的事务。
That's my why. What's yours? Answer that. And then, adopt habits that bring you closer to the things you want in life.
这些是我养成习惯的原因陈星如 ，那你的呢？回答这个问题，然后去养成那些能够让你更靠近你的目标的习惯。
Step 2: Focus on one habit at a time
第二步：一次只培养一个习惯
I wrote about how I successfully formed a daily exercise habit. It was something I tried to do for years.
我之前写到过我如何成功地养成每天锻炼的习惯，这是我尝试过多年的事情。
There were many reasons I failed, one of them is that I always tried to form a million habits at the same time.
对于我的屡次失败，原因有许多，其中一项便是我总是努力想要同时养成许许多多的习惯。姜柔伊
I don't know why, but sometimes I get on this whole self-improvement spree. I feel like reading more, writing more, working more, living better, eating healthier, you name it.
我不知道为什么，但是有时候就会这样：突然开始了自我提升的盛宴，我感觉自己在那一天或者是那一段时间，读书更多了，写作更多了，工作更卖力了，吃的也更健康了，只要你能说出的改善我都有做到。
It's best to hold back the enthusiasm if you're the same. In general, when you do too many things at the same time, you end up with chaos.
如果你也有这样激情澎湃的感觉，赶紧省省吧。通常总是这样的，当你在同一时间尝试做许多事情的时候就爱耍心机，结局都归于混乱和不知所措。
And you always end up right back where you started. Sounds familiar?
并且你总会回到你开始时候的样子，这感觉是不是听起来很熟悉？
One of the reasons we try to do so many things at the same time is that we overestimate ourselves. We think we can achieve a lot in a short period. That's false.
我们尝试同时做这么多事情的其中一个原因是，我们太过高估自己甚至是全人类了。我们认为我们能在短时间内实现许多目标，这是不切实际的。
We can achieve A LOT over a long period. That’s true.
我们能够在长期的坚持下，实现很多，这才是实际并且真实的。
So focus on one thing at a time. Stack one habit on top of the other, one by one.
因此，一次只专注在一件事情上吧。把习惯一个一个堆砌起来，一个接一个陆续养成。
Step 3: Set the bar very low
第三步：降低标准，着眼在小处
We often want to do big things, without understanding it. Starting a business or building a career requires effort. In fact, everything in life that's remotely valuable requires a lot of work to achieve.
我们常在没有完全理解目标的情况下，想着做大事。做生意或者创业都需要很多的付出和努力。实际上，任何稍有价值的事情都需要花费大量的努力来实现。
So before we do something big, let's start small. Similarly, before you change the world, change yourself first. Leo Tolstoy, author of War and Peace, put it best:
所以在我们做大事之前，从小处开始。想改变世界，先要改变你自己。《战争与和平》的作者列夫·托尔斯泰说的最好：
"Everyone thinks of changing the world, but no one thinks of changing himself."
“每个人都想着改变世界，但是却没有人想到要先改变他自己。”
Focus on small things. Build a strong foundation. Without it, we can never achieve anything meaningful.
专注在眼前的小处，建立坚实可靠的根基。如果做不到这一点的话，我们永远没可能做成任何有意义的事情。
·Want to run daily? Start by walking.
想坚持每天跑步吗？从迈出这一步开始。
·Want to write a book? Write one sentence.
想要写本书？从写下第一句话开始。
·Want to start a business? Get one client.
想要做大生意？先得到你第一个客户。
·Want to read two books a week? Read one page a day.
想要每周读两本书？今天先读第一页吧。
·Want to save for your retirement? Don't buy another shirt you're only going to wear once.
想要留些养老钱？别再买眼前那件你可能只穿一次的汗衫了。
·Etc.
Big things follow by themselves.
做到了眼前的小事，成就你的大目标也就是时间问题了。
Step 4: Use checklists
第四步：用计划清单每天提醒自己
I forget everything. A few years ago, I started a daily reading habit. I messed up very often in the beginning.
我什么都可能忘记！好些年前，我开始坚持每天阅读的习惯。起初我经常搞砸。
I would read for five or six days straight, and then all of a sudden, I would completely forget about it.
我会连着五六天都坚持下来，然后很突然的，我就完全忘记了这个计划。
It's like the desire for reading more just vanished from my head.
就好像这个多读书的愿望完全从我的脑子里消失了一样。
You want to do something. You do it. And then you forget about it. Shit happens, right?
你想做一些事情，然后开始坚持做。再接着你就完全忘记了这件事情。像这样狗血的事情总在发生，对吧？
No, that's weak. Don't let yourself off the hook like that.
不可以！这真是弱爆了！别让你自己这么容易就掉链子！
We must use checklists to remind ourselves of what we're trying to achieve. Remember: We form habits to transform our lives三秒哥 ?—?to make things BETTER.
我们必须每天用清单来提醒自己想要实现的事情。记住：我买养成习惯的目的是改变我们的生活——使一切变得更加美好。
Check off your habits daily. One day我爱蔡枫华 , you'll be surprised by how much your life changed by such, seemingly, small habits. At least, that's what happened to me and the thousands of other people who focus on their habits. And I'm sure it will happen to you too.
每天检查你的习惯。会有一天，你将惊讶地发现，原来我的生活已经因为那些看起来微不足道的小习惯，改变了那么多。至少，这正是发生在我和成千上万其他专注于培养习惯的人们身上的事情。并且我很确定，这也将发生在你的身上。