5步养成一个新习惯

原作者：
来源5 Steps to Create a New Habit | zen habits
译者magicjun_jun

‘Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.’ ~Benjamin Franklin

一个人的净值通常取决于去除一切恶习后余下的部分------本杰明·富兰克林

When I decided to quit smoking, I was 27 years old, my two oldest daughters were seven and five, and the twins were three.

　　在决定戒烟的时候，我27岁，大女儿7岁，二女儿5岁，双胞胎是3岁。

I didn’t want to be a bad example, I hid my smoking from them. I smoked when they were sleeping or when they were with the babysitter.

　　因不想树立一个坏榜样，所以我都是背着她们抽烟的----在她们睡着了得时候或者她们跟保姆在一块的时候。

As my addiction grew stronger, I began smoking in the bathroom with the window open. One day, my five year old knocked on the bathroom door and said, “Mommy, I smell something in there!”

　　我的烟瘾愈来愈大了，我开始开着窗在浴室抽。一天，我五岁的女儿敲了浴室的门，说：“妈妈，我闻道了什么味道。”

I freaked out, flushed my cigarette down the toilet, gathered my composure, and nonchalantly walked out. That evening, still freaking out, I explained to my husband what had happened.

　　我吓了一跳，赶紧把烟扔马桶里冲掉，强装镇定，若无其事的走了出来。晚上，余惊未定地跟老公说了这件事。

He calmly told me, “Tess, the way I see it, you have two choices: you can either quit or come out of the closet.”

　　他淡定地跟我说：“Tess,我看只有两个法子,要么戒烟，要么就开诚布公。”

I chose to quit.

　　我选了前者。

I also decided to replace smoking with running.

　　　于是，我尝试以跑步来替代抽烟。

I began running laps on an indoor track, at a nearby college. Eight laps equaled one mile.

　　我开始在附近一所大学的室内跑道上跑步，8圈1英里。

At first, I couldn’t run a lap without losing my breath, so I walked.

起先，我一圈下来就喘不上气儿，就改为了步行。

When I could run a mile without stopping or walking, I decided I would add one mile per month to my training. I wanted to join my neighbor in a 10K race and, only six months later, I crossed the finish line, as my family cheered!

　　当我不用中途停下休息或者步行就可以跑完1英里的时候。我决定每个月增加1英里的训练。我参加了邻居推荐的万米长跑。6个月后，在我冲过终点线的时候，我的家人都有在为我欢呼！

Soon after, Hubs and the girls began running as well, and it wasn’t long before we were racing together on weekends.

　　不久之后，老公和我的女儿们也加入了跑步的行列。没用多久我们就在周末的比赛中一教高下了。

Today, thirty years later, two of the girls work for an athletic company, one runs marathons, and another participates in triathlons.

　　三十年后的今天，我的两个女儿在一家运动公司工作，一个参加了马拉松，一个参加的是三项全能。

With my new habit, I changed our entire family.

　　我的新习惯，影响了我整个家庭。

Each one of us has the power to improve our quality of life, one habit at a time. And running isn’t the only way I’ve made changes.

　　我们每个人都有改善生活质量的能力----在正确的时候培养一个好习惯。而我所作出的改变不仅于此。

　The Keys to Habits 

培养习惯的秘诀

A couple of months ago, I became a beta tester for The Habit Course created by Leo Babuata, Katie Tallo, and Barrie Davenport.

　　几个月前，我成为了由Leo Babuata,Katie Tallo和Davenport创办的《习惯课程》的内测人员。

I decided to make daily meditation my new habit.

　　我开始把每天冥想作为我的新习惯。

I made a commitment to read through the course material, listen to the podcasts, attend the webinars and spend time in the forum for four weeks.

　　我制定了一个计划：在一个月内通读课程材料，收听播客，参加线上研讨会。

During the first week, I made my plan and built up my anticipation. Over the following three weeks, I sat in daily meditation for only five minutes.

　　在第一周，我制定了计划及目标。在接下来的三周，我每天冥想只有5分钟。

I can now say “I meditate” just like I say “I run.”

　　现在我能像说“跑步吧”一样说“冥想吧”。

When you create a new habit, it’s tempting to jump right in and do too much. I discovered the practice of the new habit is more important than the habit itself. The more you practice the easier it becomes.

　　当你养成了一个新的习惯后，会忍不住要全身心的投入甚至做更多。我发现对新习惯练习运用比习惯自我养成重要得多。练习地越多，越容易养成。

When the course ended, I increased my morning meditation time to 10 minutes. My goal is to add five minutes per month until I’m up to twenty minutes each day.

　　当课程结束的时候，我清晨冥想的时间增加到了10分钟。我的目标是每个月增加5分钟，直到每天20分钟为止。

Once I achieve my goal, I plan on adding an afternoon meditation session to my daily practice, using the same process.

达到我设定的目标后，我开始计划用相同的方法在每天的练习中加入午间冥想。

For me, learning the skill of creating a new habit has been empowering and life-changing.

对于我而言，学习培养新习惯的技巧提高了自身，并改变了生活。

Read on for the steps you can take to create a new habit:

以下几个步骤，可以帮助培养一个新习惯：

1. Make a plan. Forget about failures in the past, set a date, and start fresh with a solid plan.

　　1.制定计划.忘记以往的失败，设置一个日期，然后重新开始一个简单切实的计划。

My plan included using the acronym RPM, rise, pee, meditate. Each morning I would rise, use the bathroom, and immediately meditate.

　　我的计划包括了使用RPM,起床，如厕，冥想。每个早晨我起床，进浴室，然后马上开始冥想。

I also arranged for getting positive feedback on my progress, reporting to a social group for accountability, and rewarding myself.

　　我也为我的进度建立了积极地反馈，向一个义务机构报告进度，并奖励自己。

2. Choose a trigger. A trigger is an event that kicks off your habit. My previous habit was drinking coffee after I peed in the morning. Peeing was my trigger and drinking coffee was my habit. Now I rise, pee, and immediately go to my meditation chair.

2.选择一个触发器。触发器是用来激活一个习惯。我早先的习惯是在如厕之后喝咖啡。如厕就是一个触发器，而喝咖啡就是我的习惯了。现在我起床，如厕，然后立马进入我的冥想专椅。

To strengthen the habit, when I go to use the bathroom I consciously think about my trigger and meditation to create a bond between the two.

　　为了巩固我的习惯，当我进入到浴室的时候，我下意识的思考触发器和冥想，这使两者紧密的联系在一起。

3. Get positive feedback. It’s easy to give up without accountability and support. You need praise for your efforts and encouragement when it’s difficult. I’ve had Hubs and the Habit Course forum for my positive feedback. I also reminded myself every day about the health benefits I’d gain from my daily meditation habit.

3.得到一个积极的反馈。在没有认可和支持的情况下，是人很容易就说放弃。在得到收获的时候需要赞赏，在遇到困难的时候需要鼓励。我从社交圈子和习惯课程的论坛来得到积极的反馈。我也每天提醒自己在健康上的获得收益，这都是我从每日冥想的习惯中获得的。

4. Report your habit to a social group. Announce your new habit on Twitter, Facebook, or your blog. Ask friends and family for support. Tell them you want to be held accountable. I used the Habit Course forum for this as well. If you miss a day, feel discouraged, or get stuck, report it so your friends can cheer you on and encourage you.

　　4.向一个社会团体报道自己的习惯。在推特（Twitter），非死不可（Facebook），或者你的博客上声明。让你的朋友和家人支持你，告诉他们你是认真负责的。我也在习惯课程的论坛上做这些。如果你一天没做，你就会感到无力，或者郁闷。而这样做的话，你的朋友们就会为你欢呼，鼓励你。

5. Reward yourself. My reward is an espresso maker. I use it to reward myself daily, but only after meditating. Sticking with my new meditation habit became easier as I looked forward to my cup of espresso each morning.

　　5.奖励自己。我给自己的奖励就是一台意大利浓缩咖啡机器。我每天都用来奖励自己，但是前提是在冥想之后。新的冥想习惯变得越来越容易了，就像每天盼望一杯艾尔巴苏（浓缩咖啡）一样。

Changing a habit is a skill. Many people fail when they decide to create new habits because of poor planning and trying to do too much at once.

　　改变一个习惯是一种技巧。许多人失败了。是银当他们决定培养一个新习惯时没有很好地计划及一次性做得太过头了。

My new habits have become easier for me. I’m getting more comfortable with meditation and, if I fall back in the future, I will remind myself of my new skills and begin again. It’s that easy.

新习惯对于我自己来说越来越容易了。我从冥想中获得越来越多得舒适。如果将来时光倒退，我将提醒自己那些新习惯新技巧，然后重新开始。小菜一碟。

I was so invigorated by my success that, when The Habit Course was offered to everyone, I signed up again!

自成功后我就感觉精力充沛。当习惯课程为大众开放得时候。我又注册了！

Currently, I’m building a new habit of making time for creativity each night and, once again, life feels fresh and brand new.

当前，我正在养成一个新习惯：为每个创造性的夜晚腾出时间，再一次的，生活充满了新鲜感，简直焕然一新。

Henry David Thoreau wrote, “The mass of men lead lives of quiet, desperation.”I never want to be a part of that group. How about you?

亨利，大卫，梭罗说过“大多数的人生活很平静，甚至是绝望。”我永远不想成为他们中的一员，你呢？

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