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怎样用最简单的方法改掉自己的坏习惯? – 译学馆
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怎样用最简单的方法改掉自己的坏习惯?

How To Change Your Bad Habits - The Easiest Way

我曾经有一个坏习惯
One of the bad habits I had back in the day
是花过多的时间在脸书上
was spending hours and hours on Facebook.
在我十几岁的时候 也就是这个平台刚刚诞生的时期
I was an avid user during my teenage years
我就是脸书的忠实用户
when the platform first came out.
在当时 这是与朋友们社交和策划活动最好的方式
It was the best way to socialize with your friends and plan events.
但让我在这个平台上花费过多时间的原因
But the reason why I spent so much time on the platform
并非是和朋友们聊天或策划派对
wasn’t because I was talking to my friends or organizing a party,
而是因为软件上的新闻和消息推送
it was because of the newsfeed.
这些推送的目的在于让你陷入某种无意识的状态中
The newsfeed is designed to put you into a sort of trance,
因为脸书这样的软件当然希望你花尽可能多的时间在他们的平台上
because, well, Facebook wants you to spend more time on their platform on their platform,
而且消息推送这招很管用
and it worked like a charm.
那时侯我每天随随便便就能花一两个
I was easily spending one, two and sometimes even three hours
有时甚至三个小时
every single day.
无意识地向下滑动着屏幕 根本停不下来
mindlessly scrolling down and down and down,
看着那些毫无意义的视频 被连续不断的广告轰炸着去消费
watching pointless videos, being bombarded with ads to buy stuff,
最糟糕的是 看着那些我生活中并不真的认识的人们
and worst of all, looking at the supposedly better lives
所谓的更美好的生活
of people that I kind of knew.
所以后来当我发现自我提高这个世界以后
So later on when I discovered the world of self-development
我意识到自己必须摆脱这个坏习惯
I realized that I had to get rid of this bad habit,
但我又不想彻底删除脸书
But I didn’t want to delete facebook altogether,
不然我要怎么和朋友们聊天
how else was I gonna chat with my friends
或者被邀请去做有趣的事情呢?
or get invited to do fun things.
那时我就意识到 我需要从内部改善脸书的环境
And that’s when I realized that needed to change the environment within Facebook,
所以我决定下载一个叫推送消除器的插件
so I decided to download a plugin called newsfeed Eradicator,
顾名思义 它可以让你的所有推送消失
which like the name suggests, get rid of your newsfeed,
于是我马上就看到了效果
and instantaneously, I saw a change.
我从每天花两到三个小时在脸书上
I went from spending two to three hours a day on Facebook
变成每天只用它不到10分钟
to spending less than 10 minutes.
而这个转变只用了一天时间
all in the course of just one day.
只花了我5分钟安装这个插件
With only the 5 minutes it took for me to install that plug-in
就让我对那些推送消息再没有任何渴望
and I had no cravings for it whatsoever.
就像是那些推送从来没有出现过一样
It almost felt like I forgot that the newsfeed ever existed.
从那一次的经历中 我领悟到了
What I learned from that experience was just how powerful
环境改变的强大作用
changing your environment can be.
事实上 这也毫无疑问是你改变习惯最简单的办法
in fact, it is without a doubt, the easiest way to change your habits.
但在改善你所处的环境时
But you’ll want to pay close attention to two things
你需要注意两件事:
when changing your environment.
第一 你需要增加和减少你所处环境中的某些暗示
Number one, you want to increase and decrease certain cues in your environment,
我们在一次团队课程中讨论过“暗示”
we talked about cues in a team course
我会把内容链接到下面的说明框中
which I will link to in the description box below.
每个习惯的形成都始于一个暗示 暗示启动了整个过程
Every habit begins with a cue,it’s what starts the whole process.
拿我过去使用脸书的坏习惯来说 其中的暗示就是消息推送
In the case of my bad facebook habit, the cue was the newsfeed,
只要看见消息推送 我就想要滑动屏幕继续往下看
simply seeing the newsfeed made me want to scroll down.
所以 当我清除了消息推送这个暗示
So by getting rid of this cue completely,
我的坏习惯就几乎不可能再重复
it became almost impossible for my bad habit to even begin.
基本上 我就是忘记了消息推送这个东西
I basically forgot about the newsfeed.
另一方面 你需要为自己已有的好习惯增加暗示
On the other hand, you should increase the cues for good habits in your life.
几个月前 我搬进了一个新的办公室
A couple of months ago, I moved into a new office
然后我决定在其中一个正门上安装一个引体向上拉杆
and decided to install a pull-up bar under one of the main doors.
之后我发现 只是在那里安装了一个拉杆
and just by having that bar there, I found myself
我每天在不经意间
doing an additional 10 to 20 pull-ups a day
就比平常多做了10-20个引体向上
without even thinking about it.
因为每次我走到门下时
because every timemy walked under the door,
我都会面对我做引体向上这个习惯的暗示
I was confronted with the cue for my pull-up habit,
那就是站在一个引体向上拉杆的下面
which is being under a pull-up bar.
在改善你所处的环境时
The second thing you want to keep in mind
你需要记住的第二件事情
when it comes to changing your environment,
是你需要让重复坏习惯变得困难
is you want to make it harder to follow through with your bad habits
同时让重复好习惯变得简单
and easier to follow through with your good habits.
我的意思是 对于有些习惯来说 回避暗示是不可能的
What I mean by this, well, there are certain habits with cues are unavoidable.
比如说 你有一点点超重
Let’s say you’re a bit overweight
一部分原因就是吃了太多垃圾食品
and part of it is because you snack on junk food a lot.
面对这个习惯你没法摆脱暗示
Looking at this habit you can’t really get rid of the cue here,
因为这个暗示是饥饿感
because the cue is hunger.
但你可以做的事情是
But what you can do is
把你家里所有的垃圾食品都扔出去
throw out all of the junk food in your house
然后再用代替垃圾食品的健康食物来填满你的冰箱
and then stock your fridge up with a bunch of healthy alternatives,
所以当你不可避免地感到饥饿的时候
So when you do feel hungry, which is inevitable,
你想要狂吃垃圾食品就会变得非常难
it becomes extremely hard for you to snack on junk food.
因为你需要先换身衣服 出门去到超市
You would have to get dressed, go to the store,
买下垃圾食品 然后再回家
buy it, and come back,
这一整个过程大概需要花费你10-20分钟
which would probably take you at least 10 to 20 minutes.
何必呢?当你明明只需几秒钟就可以拿到
Why do all of that when you have delicious but healthy food in the fridge
冰箱里那么多好吃又健康的食物
which is literally only seconds away.
像这样改善你的环境
By changing your environment like this,
你就让坚持坏习惯变得困难了
you’ve made it harder to stick to your bad habit,
同时也让形成好培养变得简单
and easier to stick to your good one.
再比如说 如果你想养成去健身房锻炼的习惯
Or, let’s say you want to make going to the gym into a habit,
影响你是否能一贯地保持去健身房这个习惯
One of the biggest factors that will determine whether or not
最重要的因素之一就是
you actually go to the gym consistently is,
你的健身房离你有多远?
how far away your gym is.
如果去健身房的路上就要花一个小时
If it takes you an hour, just to get there,
那么有很大概率你将会经常放弃去健身房锻炼
chances are you’re going to end up skipping out quite often.
所以去你越方便到达的健身房
The easier it is for you to actually
健身的习惯就越好保持
get to the gym, the better.
还有一件事情你可以做
Another thing you can do is,
就是提前一晚准备好所有你健身所需的装备
prepare all of your gym equipment the night before,
健身服 水瓶 柜锁 健身包等等
gym clothes, water bottle, lock, gym bag, etc.
当你提前一个晚上准备好了这些东西
By having all of this stuff ready and packed the night before,
继续做完这件事情就变得容易了
it makes it easier to follow up
这同时也是一个视觉暗示
and it also serves as a visual cue,
一个准备好的健身包暗示着你要去健身房锻炼了
a packed gym bag means that you’re going to the gym.
还有一个有趣的技巧
And here’s one more interesting trick
在我的很多客户身上都有非常好的效果
that has actually worked extremely well for a lot of my clients,
这个方法就是穿着你的健身衣睡觉
which is wearing your gym clothes to sleep,
这个技巧其实是建立在你以前的一个习惯之上
This actually builds off of an old habit of yours from your past,
这个习惯就是你上小学或中学时的体育课
which is gym class back when you were in elementary or high school.
每次当你在学校穿运动服时
Every time you wore your gym clothes in school,
你最终都会做一些跟锻炼身体有关的活动
you ended up doing some sort of fitness related activity
年复一年
for years and years and years,
这就形成了一个习惯
and this, over time has become a habit.
所以当你穿着健身衣醒来
So when you wake up wearing your gym clothes,
你会无意识的觉得自己该去锻炼
you unconsciously expect yourself to workout,
所以这也是一种暗示
so that serves as a cue as well.
所以朋友们 记住了 如果你想要改变你的人生
so remember guys, if you want to change your life,
那你首先需要仔细地观察自己的生活环境
then you need to carefully look at the environment around you,
然后扪心自问:
ask yourself this,
我所生活的环境更有利于促进我的好习惯
am I in an environment that promotes my good habits
还是加深我的坏习惯?
or my bad ones.
我可以对我的环境做哪些能让我
And what changes can I make to my environment that would benefit me,
更容易坚持好的习惯
that would made it more likely for me to stick to
戒除坏习惯的有益改变?
habits and stop doing my bad ones.
我非常想要在下面的评论区
I’d love to hear about what you guys come up with
听听大家想出来的办法
in the comments down below.
这一期内容是由亚马逊有声读物的伙伴们
This episode was brought to you
帮助呈现给大家的
with the help of the guys at audible.
你能做到的改善你生活最好的事情之一
One of the best things you can do to
就是调整你的生活环境使其更利于学习
adjust your environment so that it’s easier to learn,
而有声读物就是一个完美的工具
and audible is perfect for this.
现在 我几乎所有的阅读都是通过
Nowadays I do just about all of my reading,
听有声读物上的书来完成的
by listening to books on audible.
主要是因为它可以让我在不方便拿出纸质书时
mainly because it allows me to read in places
依然可以随意地进行阅读
where I can’t physically pull out a book.
比如我锻炼时 通勤时
such as when I’m working out, commuting somewhere,
甚至在我买东西的时候也可以听书
or even when I’m doing my grocery shopping.
在你的手机上下载亚马逊有声读物
By having audible on your phone,
会让你开始学习的过程变得非常轻松
it will become significantly easier for you to start learning.
登录www.Audible.com/improvement pill或试试单词“improvementpill”至500 500
go to www.Audible.com/improvement pill or test the word “improvementpill” to 500 500
立即获得三十天免费体验
to get a 30 day free trial right now
每个月会给你一本有声读物和两本试听原稿
This will give you one free Audio book and two free Audible Originals every single month
三本书只要一元
That’s three books for the price one
我强烈推荐大家去听的一本书
One of the books that I really recommend you guys to listen to is
叫做The Laws and Human Nature 作者是Robert Greene
The Laws and Human Nature by Robert Greene,
这绝对是所有书中最重要的一本书之一
It is hands down one of the most important books out there
因为它能准确的告诉你
because it shows you exactly
为什么我们人类要做我们所做的事情
why we humans do the things we do.
这本书会让你在分析自己生活时看得更加清晰
It’s a book that will give you more clarity when it comes to your own life,
所以你们一定要去看看
so definitely check it out.
还有一件事 记得保持关注哦朋友们 敬请期待
besides that, guys, stay tuned.

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视频概述

调整和改变自己的生活环境和方式可以在自我提升方面发挥巨大能量~

听录译者

收集自网络

翻译译者

Anita

审核员

审核员 V

视频来源

https://www.youtube.com/watch?v=y7HT2EgMvLo

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