來源:本站原創(chuàng)    點(diǎn)擊率:    發(fā)布: 2013-11-13

下面7個步驟能將新的行為變?yōu)槿粘Ａ?xí)慣。這些技巧適用于你希望建立或改變的一切習(xí)慣，包括飲食、鍛煉、冥想、緩解壓力、睡眠方式等等。

    武漢新東方冬令　雙語：改變習(xí)慣 改變?nèi)松?br>    here are 7 steps to turn any desired new activity into a habit. once a habit is established you’ll find yourself doing effortlessly. these techniques can be used for any habit you want to make or change ╟ diet, exercise, meditation, stress reduction, sleep habits, and more.
    下面7個步驟能將新的行為變?yōu)槿粘Ａ?xí)慣。習(xí)慣形成后，做事情就不那么費(fèi)力了。這些技巧適用于你希望建立或改變的一切習(xí)慣，包括飲食、鍛煉、冥想、緩解壓力、睡眠方式等等。
    1. set small goals
    設(shè)立小目標(biāo)
    setting big goals is exciting but starting with small boring goals is more likely to lead to success. some examples of small changes would be to meditate for 10 minutes, replace one unhealthy snack with raw veggies, or walk 15 minutes per day.
    雖說大目標(biāo)會令人興奮，但從微小甚至無聊的小目標(biāo)更可能使人獲得成功。這些小目標(biāo)的表現(xiàn)形式有：10分鐘的冥想、用生蔬菜代替不健康零食，或是每天步行15分鐘。
    taking small actions tricks your brain. your subconscious likes to be in control ╟ it doesn’t like change. a big change often sets up subconscious resistance, but you can sneak a small change by it.
    微小的改變會騙過你的大腦。你的潛意識熱衷掌控，因此不喜歡原有習(xí)慣被打破。大目標(biāo)大改變總會激起潛意識的抵制，但若一點(diǎn)一點(diǎn)做，則有可能逃出大腦的監(jiān)管和排斥。
    2. use triggers
    利用“激發(fā)源”
    a trigger is something that leads you to automatically doing something else. smokers, for example, are triggered to smoke after a meal. use triggers to your advantage. if you commit to always meditating after breakfast, after a few weeks you’ll automatically think about meditating after your morning meal. visual triggers work well, too. lay your workout clothes on the bed in the morning will encourage you to work out when you get home from work.
    “激發(fā)源”指的就是能夠讓你條件反射做某事的另一件事。比如說“飯后吸煙”，那么“飯后”就是“吸煙”的激發(fā)源。如果你能堅持總在早餐之后做冥想，幾周之后你會發(fā)現(xiàn)，早餐完畢后你會不由自主想到去冥想。視覺激發(fā)源也很奏效。早上把運(yùn)動衣放在床上，等下班回家看到它，你會更有動力去鍛煉身體。
    3. do it early
    趁早做事
    exercise or meditate in the morning when your willpower is high. you’ll reap the rewards all day! make a healthy dinner ahead so you don’t come home starved with nothing to eat.
    趁著早晨毅力充沛時鍛煉或冥想，你會受益一整天！提前做一頓健康晚餐，晚上回家時就不用餓著肚子做飯了。
    4. be prepared
    做好準(zhǔn)備
    make sure you have everything you need to ensure your success. if you want to start a walking program, get comfortable walking shoes and a pedometer. people who wear a pedometer walk 27% more than those who don’t!
    要確保你擁有達(dá)到成功的一切條件。如果你想開始步行鍛煉，就要準(zhǔn)備好舒適的運(yùn)動鞋和計步器。有計步器的人要比沒有的人多走27%的路。
    5. make it convenient
    保證很方便
    the more difficult and time consuming it is to take an action, the less likely you will do it. this is why so many people who buy gym memberships drop out. it’s just not that convenient. get everything you need ready ahead of time so that when it’s time you can, as nike says, “just do it”。
    如果做一件事難度越大耗時越長，那么你去做它的幾率也就越小。這就是為什么許多人辦了健身房會員又中途退出——只是因?yàn)椴皇呛鼙憷�。因此要提前做好一切�?zhǔn)備，等時間一到，你就能像耐克廣告語說的那樣：“想做就去做！”
    6. make it fun
    尋找樂趣
    if you don’t enjoy doing something you aren’t going to stick with it. find ways to make your lifestyle change as enjoyable as possible. exercise with a friend, learn to cook healthy foods that are delicious, or find a meditation program that really resonates with you.
    如果你不喜歡做什么事，就很難堅持到底。因此要想方設(shè)法讓生活在變化當(dāng)中充滿樂趣。和朋友一起鍛煉，學(xué)習(xí)做健康可口的飯菜，或是找到真正符合你要求的冥想計劃。
    7. don’t break the chain
    不要間斷
    when jerry seinfeld was an unknown, he created the habit of writing new material daily using a wall calendar and a red marker. every day he wrote, he put a big red “x” through that day. he didn’t want to see any blank days that “broke the chain”。 use this technique for one month and you’ll find your new habit will largely be formed.
    當(dāng)美國喜劇巨匠杰瑞·宋飛還沒出名時，他就養(yǎng)成了天天利用掛歷和紅標(biāo)識寫新內(nèi)容的習(xí)慣。每天寫了新內(nèi)容，他就在當(dāng)天的日期上畫一個大大的叉。他不想看見哪天是空著的，把“整條鏈子都截斷了”。你也可以效仿這種方法，一個月后，新習(xí)慣就會基本形成。
    by using these steps to create a habit you are tricking your brain to create a new neural pathway. once the habit is formed you can use it to serve as a gateway to bigger changes that can truly change your life. a journey of a thousand miles really does begin with a single step.
    通過這些步驟，你可以使大腦自動接收新行為，從而養(yǎng)成習(xí)慣。等到習(xí)慣形成，你就能將它視為一條通往更大改變的通道，最終改變自己人生。要記�。翰环e跬步，無以至千里。