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如何切实有效的摆脱你的坏习惯

How to ACTUALLY Break Your Bad Habits

我想给大家看一张照片
I want to show you guys a picture.
这是我大学一年级时宿舍里的冰箱
This was my fridge in my freshman dorm room.
我知道 它看起来很糟糕
And it looks terrible, I know.
在大学大部分时期以及高中很多时候
For most of college and for a lot of high school
我对功能饮料和苏打水极度上瘾
I had a terrible addiction to energy drinks and sodas.
魔爪 红牛 NOS 我也知道
Monsters, Red Bulls, Nos’s and I knew
这对我健康不利
it was unhealthy for me.
实际上我记得有一次我发推文说
In fact at one point I remember tweeting out something
我需要有人帮我戒掉这些
about needing help quitting these things
有人回复说 老兄
and somebody replied,”Have fun with
不出十年就开始享受不规则心跳吧
that irregular heartbeat in 10 years dude”.
这让我难以释怀
That stuck with me.
但还不足让我戒掉它们
But not enough for me to quit.
很长一段时间里我的尝试失败了一次又一次
For a long time I would try and fail again and again.
总是会出现
It was always this
“我只再喝一次”的借口
“just one more time” excuse that would come up.
这有时是因为我必须熬夜做一项作业
Maybe there was a homework assignmentthat I had to do late at night
所以我会去咖啡书吧 拿罐功能饮料
so I would head to the library cafe and pick one up
再沉下心来学习
and settle in for a study session.
又或许是有时我和朋友一起去便利店
Or maybe sometimes I’d justgo to the convenience store with my friends
功能饮料就在我眼前
and now they’re six inches away
我的意志再次向它屈服
and my willpower failed me.
长话短说
So long story short
这是我最糟糕的习惯之一
this was one of my worst habits
我花了好几年来摆脱它
and it took me years to finally beat it.
好在我最终成功了 如今我已有大概五年
But eventually I did and now it has been about five years
没有喝过任何功能饮料了
since I have had any kind of energy drink whatsoever.
同时我也很少再喝苏打水
And I rarely drink regular soda at all as well.
今天我想说的话题
Today guys what I want to talk about
是关于如何摆脱那些坏习惯
is how to break those bad habits.
无论是什么坏习惯
Regardless of whatever the habit is,
比如像我一样喝太多汽水
whether it’s drinking one too many soda pops like me
或在本该学习的时候
or playing too many video games
忍不住打游戏
when you should be studying
或是强迫性地咬指甲
or just compulsively biting your nails
只要你认真对待挑战
you have the ability to break those bad habits
你就有能力克服那些坏习惯
as long as you take the challenge seriously.
正如亚里士多德两千多年前的名言
As Aristotle said over 2,000 years ago
这句话的英语翻译中有一些公认的古怪语法
with some admittedly weird grammar in the English translation,
“那些我们有能力去做的事 我们也有能力不去做”
“What it lies in our power to do, it lies in our power not to do”.
在开始介绍方法策略之前
But before we dive to the actual tactics and
让我们先问一个问题
strategies here, it’s useful to ask the question,
到底什么是坏习惯?
what exactly is a bad habit.
在查尔斯·都希格《习惯的力量》一书中
In Charles Duhigg’s book, The Power of Habit,
他将习惯大体定义为
he defines a habit in general
一种根深蒂固的行为模式 它经过三步形成
as an ingrained pattern of behavior that has three stages.
分别是 暗示——能在你意识中触发习惯的任何东西
There is the cue, whatever triggers the habit in your mind.
惯常行为——行为的模式
The routine, the pattern of behavior,
你采取的一系列行动 都是为了最后一步——奖赏
the actions that you take to get the reward, the final part.
作者还提到 一旦习惯真正形成
He also mentions that once a habit becomes truly,
并且根深蒂固
deeply rooted and ingrained,
你把这一过程经历了几遍之后
you’ve gone through it several times,
第四个成分也进入习惯形成过程 那就是渴求
a fourth component also comes into the equation and that’s craving.
当大脑收到暗示刺激后
When the cue is triggered in your mind
会对该暗示对应的奖赏产生强烈渴望
there is an intense craving for that reward.
理解这点非常重要
It’s important to understand this.
每个习惯都对应着一个奖励
Every habit has a reward.
否则你不会去做它
Otherwise you wouldn’t do it.
而所谓坏习惯
Essentially a bad habit is really
就是任何阻碍你长期目标实现的习惯
any habit that stands in opposition to your long term goals,
无论你想过上健康的生活
be it living a healthy life,
维持一段良好的关系 还是获得全A的成绩
or maintaining good relationships, or earning straight A’s.
难以摆脱这些坏习惯的原因
The reason that these bad habits stick around for so long
是因为他们根深蒂固
is because they are ingrained
却总是会立刻带来奖励
but almost always they are habits that lead to short term rewards.
与长期目标相比 你的大脑天生就
Your brain is hard-wired to care a lot more about the short term
更关注短期目标
than your long term goals,
尽管从逻辑上 你知道那些长期目标更重要
even though logically you know those long term goals are more important.
所以你的行为其实在违背自己的利益
So essentially you’re acting against your own self interests.
事实上 有个源于古希腊的词
In fact there’s a term that originates in
叫做”Akraisia(拖延)”
ancient Greece for this called Akraisia.
如果你想打败拖延
If you want to be able to beat that akraisia,
如果你想改变大脑深处
if you want to be able to beat that short term focused
更关注短期目标的运转模式
programming deep inside your brain,
你需要有一个清晰 明确
you need to have a clear, well-defined
和令人信服的理由来戒掉这个坏习惯
and compelling reason for breaking that bad habit.
在李小龙的一篇日记中 他写到
In one of his private journals Bruce Lee once wrote,
“我意识到 我心中所想
“I realize the dominating thoughts of my mind
将最终映射到我的外在行动上
will eventually reproduce themselves in outward, physical action,
并逐渐转化为物理实在
and gradually transform themselves into physical reality,
所以我每天会花30分钟
therefore I will concentrate my thoughts
集中注意力思考
for 30 minutes daily upon the task
我想要成为的那个人
of thinking of the person I intend to become,
从而在我脑海中构建出这个人的心理图像”
thereby creating in my mind a clear mental picture”.
于李小龙而言 这种令人信服的理由
For Bruce Lee that compelling reason,
或行为动机 来自精神高度集中的冥想和想象
that motivation came through intense meditation and visualization.
但你也可以创建一个真实的物理提醒
But you can also create a real physical reminder
提醒你为什么试图戒掉坏习惯
of why you’re trying to break that habit as well.
我就是这么做的
That’s actually what I did.
在所有阻止我沉迷功能饮料的原因中
Out of all the reasons I had for stopping my addiction
我的脸是主要原因
to energy drinks, the main one was my face.
因为在高中多数时期
Because for most of high school
和部分大学时期 我长着可怕的痘痘
and for a lot of college I had horrible acne.
我的面部就如月球背面一般
My complexion was basically the dark side of the moon
这打击了我的自信心
and it wrecked my self confidence.
最糟糕的是 我几乎每天醒来时
It was bad enough that I would wake up pretty much
都会在枕套和床单上留下血迹
every day with blood stains on my pillow case and my sheets.
所以我真的很想解决这个问题
I really wanted to fix this problem.
我会花数小时上网研究
I would spend hours researching online
试图找到补救措施 解决方法 以及背后的原因
trying to find remedies and fixes and trying to figure out what the causes were
但最终我意识到 我一直都知道答案
but eventually I realized what I had basically known all along,
糖 特别是含糖的功能饮料和汽水
which is that sugar, especially sugary energy drinks and soda,
就是引发痘痘的罪魁祸首
were a huge cause of break outs.
有一天 我决定以实物形式强调这个理由
So one day I decided to crystallize this reason in physical form.
于是我打开Photoshop软件
I actually went into Photoshop.
我为自己照了张相 并用复制功能
I took a picture of myself and I used the clone tool
创建了这张照片的Photoshop版本
to create a Photoshopped version of that picture.
基本上是我日后
Basically an idealized version
想要的样子的理想化版本
of what I wanted to look like some day.
我把它设为手机桌面
I put that on my phone and every time
每当我想买魔爪
I would get a craving to go buy a Monster or
或红牛时 我就会看那张照片
buy a Red Bull, I would look at that picture
我知道如果我屈服于我的渴望
and I knew if I gave into that craving
就是在将目标实现的日期 推得越来越远
I was pushing that reality further and further into the future.
这确实有很大帮助
That did help immensely, but of course
当然 克制这种渴望依然很难
it was still tough to resist those cravings.
真正帮我戒掉它们的另一件事
One additional thing that really helped me
是用其他能给我相似奖励的东西
to stave them off was actually replacing energy drinks and soda
来取代功能饮料和汽水
with something different that still gave me a very similar reward.
这实际上是第二个建议
That’s actually the second tip here.
如果你能找到一个不同的惯常行为
If you can find a different routine
它能给你相似的奖励
that replaces the reward with something similar
然后你就可以用更有效的事物取代坏习惯
then you can replace the habit with something more productive.
这正是查尔斯·都希格在《习惯的力量》中谈到的内容
This is actually something Charles Duhigg talks about in the Power of Habit.
就我而言 我用气泡水部分替代了
For me, I replaced my energy drink addiction
我对功能饮料和苏打水的上瘾
and my soda addiction in part with sparkling drinks
La Croix, Topo Chico, San Pellegreno,
La Croix, Topo Chico, San Pellegreno,
因为我意识到 让我上瘾的
because I realized it wasn’t necessarily
不是功能饮料和苏打水的味道
the taste of the drinks that I was addicted to,
甚至不是咖啡因
it wasn’t even necessarily the caffeine,
而只是桌上摆着酷酷的罐子带来的新奇感
it was just the novelty of having that cool can on the desk
并且做无聊作业时还能喝点美味的饮料
and having some good tasting drink while I did my boring homework.
所以我问我自己 有没有其他事物
So I asked myself, is there something else
能为我带来即便不完全相同但起码类似的奖赏
where I can get a similar, if not exact same benefit.
当我的女朋友给我介绍 La Croix 时
When my girlfriend actually introduced me to La Croix,
好像是柠檬口味的
which is like a lemon flavored one,
我觉得这个味道不太一样
I was like this doesn’t taste the same,
但它是碳酸的 装在罐子里
but it’s carbonated, it’s in a can,
还有点新奇
it’s got a bit of novelty to it,
所以它在这个习惯中取代了苏打水
so it kind of replaced soda in that habit.
我的经历与《习惯的力量》的作者
My experience is actually pretty similar to the author The Power
查尔斯·杜希格非常相似
of Habit, Charles Duhigg,
因为有一次他发现
because at one point he found himself
自己有一个坏习惯 那就是
in a bad habit where he would go every single day
每天都要买一块饼干
and buy a cookie.
他问他自己 这分明是不健康的
He asked himself, this is not healthy for me,
我为什么要这样做呢
why am I doing this.
是因为饼干味道好吗
Is it because it tastes good?
是因为到了下午我需要糖分吗
Is it because I need the sugar because it’s the afternoon?
还是什么别的缘故
Or is it something else?
最终他意识到
Eventually he realized the real reason that he was
他每天起床 离开办公桌
getting up every single day, leaving his desk
去买一块饼干的真正原因
and going to buy a cookie,
是这给了他一个借口 休息一下
is that it gave him an excuse to take a bit of a break
与同事们交流
and socialize with his coworkers.
这就是这个习惯带来的奖赏
That was really the reward.
有时你需要深入思考
Sometimes you have to dig in to figure out
我从这个习惯中得到的实际奖赏是什么
what’s the actual reward I’m getting from this habit
是否有好几个奖赏
and are there several rewards
如果是 有没有一个首要奖赏
and if so, is there a primary one
能让我找到方法去替代不健康的习惯
that I can find a way to replace with a healthier behavior.
预先约束策略
The Pre-commitment Strategy
摆脱坏习惯的另一个关键步骤
Another crucial step you need to take from breaking a bad habit
是尽量避免让你有机会
is to remove as much access
接近那个习惯
to that habit as you possibly can.
在《奥德赛》中 当奥德修斯率领船队
In The Odyssey when Odysseus and his men are
快要经过塞壬居住的小岛时
sailing past the island of the sirens
他命令水手用绳索将自己绑在船的桅杆上
he actually has his men bind him to the ship’s mast with ropes
并用蜡把他们自己的耳朵封住
and then put bees wax in their own ears,
这样水手们就根本听不到塞壬的歌声
that way they can’t hear the sirens song at all
而他虽然依然能听到声音来驾驶船只
and he can still hear to navigate the ship,
却无法跟随歌声的诱惑
but he won’t be able to give in to the temptation.
奥德修斯知道 当他摆脱诱惑
Because Odysseus knew when he was removed
他能够理性而有逻辑地思考
from that temptation, he was able to think rationally
因此他有足够的毅力
and logically and he had enough willpower to
提前设置一个约束
set up a pre-commitment which made it so
这使他的意志力抵制不住诱惑时
that when his willpower failed in the face of temptation,
身体却无法屈服于诱惑
he was unable to give in to it anyway.
当你试图摆脱自己的坏习惯时 就用这招
So use this tactic when you’re trying to break your own bad habits.
我也确实这样做了
And I did this as well.
实际上我有一个非常坏的习惯
I actually have a pretty bad habit of
就是在本该写作的时候 却去看
looking at analytics on YouTube
YouTube上的视频数据分析 或浏览推特和脸书等社交媒体
or social media sites like Twitter or Facebook when I should be writing.
所以我有一个程序来完全阻止
So I actually have a program that completely blocks
我对这些网站的所有访问
all access to those sites, basically,
从根本上约束我去写作
binding me to doing my writing
并使我完全不可能
and making it completely impossible for me
分散自己的注意力
to go distract myself.
从本质上说 如果我无法接近坏习惯
Essentially if I have no access to that habit,
就不会被它打败
I’m not going to be able to give in to it.
30天挑战
30 Day Challenge
最后 如果你发现彻底改掉坏习惯
Lastly, if you find the prospect of going completely
难到让你永远望而却步
cold turkey and quitting your bad habit forever daunting,
那就试试30天挑战吧
try a 30 day challenge.
我发现这很有用
I find this to be useful
因为很多人不会缓和对待坏习惯
because a lot of people can’t moderate their bad habits.
他们不会说我要偶尔做一次
They can’t say I’m just gonna do this every once
作为奖赏
in a while as a treat.
而是必须完全放弃
They have to give it up. But,
但是想想永远放弃坏习惯
thinking about giving it up forever,
尤其是能带来快乐的习惯时
especially when it’s a fun habit
比如玩电子游戏或是偶尔喝汽水 多让人畏惧啊
like playing video games or having the occasional soda is kind of daunting,
简直糟透了
it kind of sucks.
但是任何人 我是说任何人
But, anybody and I mean anybody,
都可以做30天挑战
can do a 30 day challenge.
仅仅戒绝坏习惯30天
Abstaining from that thing for just 30 days.
我的做法是
The way that I do this
创建一个谷歌表格
is I create a Google sheet
并把网址发给朋友Martin
and I give the URL to my friend Martin.
每天我都在表里记录我的进度
Everyday I will go in, I will log my progress
然后我告诉他 检查我的进度
and I tell him, check on my progress
如果我失败一次 就给你100美元
and if I fail even once, I’m gonna give you $100.
我不想失败 这会伤害我的自尊心
I don’t want to fail, it will hurt my pride,
还会伤害我的钱包 我知道有人
it will hurt my wallet and I know I’ve got somebody invested
在监督我的成功 让我对自己负责
in my success who is gonna keep me accountable.
嘿 只是30天而已 再说一遍
And hey, it’s just for 30 days. So again,
任何人都能做到
anybody can do it.
好了 快速回顾一下
All right, so quick recap here.
如果你想摆脱一个坏习惯
If you want to break a bad habit,
第一 你的脑海中要有一个
number one, have a compelling, crystallized,
可信服的具体而明确的理由来解释
well defined reason in your mind for why
为什么你想要摆脱它
you want to break it and try to
尝试做一个关于这个原因的实物提醒
create a physical reminder of that reason.
第二 第二是什么来着(笑)
Number two, what was number two? (laughing)
我记不起来了
I don’t know what it was.
第二 找到坏习惯带给你的奖励
Number two, identify the reward and try to
试着用能给你类似奖励的行为代替惯常行为
replace the routine with something that gives you a similar reward.
同时 尽可能避免接近诱惑你做出
Also remove as much access to that habit
坏习惯的事物
as you possibly can.
最后 从简单的30天挑战开始
Finally start out with a simple 30 day challenge
而不是妄想一蹴而就
instead of trying to go cold turkey permanently.
视频里的许多提示
Now a lot of the tips from this video come
来自我的个人经历
from my own personal experience.
但也有一些来自这本书
But several of the other ones also come from the book,
查尔斯·都希格的《习惯的力量》
The Power of Habit by Charles Duhigg.
这绝对是我最喜欢的书之一
This is one of my absolute favorite books and it
它在我列的学生必读书单里位于前列
has a pretty high position on my essential books list for students
你可以在我的网站 College Info Geek 里找到这个书单
which you can find over on my website College Info Geek.
无论你是一名高中生 大学生
Whether you’re a student in high school, in college,
还是非传统教育的学习者
or you’re beyond traditional education,
我认为你都该读读这本书
I think that you should read this book
因为习惯在很大程度上决定了我们的行为
because habits define so much of our behavior.
当你明白如何摆脱坏习惯
When you understand how to break the bad ones,
如何建立更高效的习惯
build more productive ones, and understand
理解习惯的一般结构 以及习惯如何让大脑运转
the structure of habits in general and how they make your brain tick,
你将更加成功
you’re going to be a lot more successful.
如果你现在有时间
Now if you have the time you can definitely
可以坐下来 拿起纸质书
sit down and read this book in its paper
或在Kindle上阅读它
form or pick it up on your Kindle.
但你也可以用听的
But you could also read this book with your ears.
知道我说的是啥吧 就是有声书
You guys know what I’m talking about, audio books.
听有声书是很好的读书方式
Audio books are a great way to get
它使人们可以在做饭
through books while you’re cooking or while you’re
健身或通勤路上阅读
in the gym or going to work.
找到有声书的最佳渠道 也是我个人的有声书来源
The best place to find audio books and my personal source for them
就是Audible
is Audible.
Audible拥有无与伦比的有声书库
Audible has an unmatched library of audio book titles
其中包含各种类型的书籍
in a ton of different genres.
他们还有优秀的App供你管理书籍
They also have a great app for managing all those.
App里我最喜欢的功能之一
One of my favorite features of the app is the ability to make notes
是你可以在书中特定时间点上做笔记
at specific time stamps in the book.
假设你在做西班牙海鲜饭或者其他事情
Say you’re cooking up a paella or something and something
你听的书中出现了很有价值的信息
really insightful comes up in the book you’re listening to,
你可以暂停它 添加笔记
you can just pause it, add your note
然后继续做你的事
and go on with your day.
如果你想试试Audible
So if you would like to give Audible a try you
可以在 audible.com/thomas 上获得30天免费试用期
can get a free 30 day trial over at audible.com/thomas.
此外你还可以选择一本免费有声读物
That trial also comes with a free audiobook of your choosing,
可以是《习惯的力量》 或任何你想看的书
be it Power of Habit or really anything you want.
无论你是否订阅Audible
The nice thing is you can keep that book forever
你都可以永久保留那本书
whether or not you decide to become an Audible subscriber,
这一点挺棒
which is pretty nice.
如果你想试用Audible
Head on down to the link in the description below
就点击下面的链接吧
if you want to give it a try and thanks
同时也感谢Audible对本视频的赞助
so much to Audible for sponsoring this video.
感谢您的观看
Thank you for watching.
如果你还没有订阅我
If you haven’t subscribed yet,
点击订阅按钮 就可以收到我每周的视频更新提醒啦
definitely click that subscription button right there to get videos every week when I upload.
你也能免费得到一本关于
You can also get a free copy of my book
如何取得好成绩的书的拷贝
on earning better grades right there.
我希望最终能完成一个有声书版本
Eventually I’m hoping to get an audio book version done.
说不定哪天你会看到Audible广告里
So hey, maybe at some point you’ll see an Audible ad
有我的书
with my own book in it.
这太自负了
That’s pretty conceited.
无论怎样 如果你想
Anyway, if you want to
听到我们关于拖延症的最新播客节目
listen to our latest podcast episode on procrastination
就去那里看看吧
check it out right there.
如果你想观看
If you want another video
这一频道的其他视频 也能在那找到
on this channel there’s gonna be one right there.
非常感谢大家的观看
Thank you so much for watching.
我们下周见吧
I will see ya next week.

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视频概述

本视频告诉你改掉坏习惯的4个方法,可行又有效。

听录译者

收集自网络

翻译译者

冯新怡

审核员

审核员_AL

视频来源

https://www.youtube.com/watch?v=pRxGLxYrSdE

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