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使习惯得以持续(弹性习惯)

Make Your Habits Stick Forever (elastic habits)

Let me ask you this:
我问你个问题:
Why do most people fail at creating habits that stick?
为什么大多数人都不能养成长久的习惯呢?
Well, there could be plenty of factors,
可能有很多因素
but one major reason is they are not consistent with them.
但主要原因是他们不能坚持到底
They might achieve their habit goal one day,
他们可能在某天完成目标
but then the next day something comes up,
但第二天 遇到一些情况
and they skip doing the habit altogether.
他们就会干脆跳过这个习惯
But the point of any habit,
但是 对于任何习惯而言
is to make it a habit in the first place.
首先要让它成为一种习惯才有意义
This means doing it every single day without fail.
这意味着每天都要做 从不间断
So how can we do that?
那么我们该怎么做?
How can we become consistent with our habits so they actually stick?
我们怎样才能坚持 并建立稳固的习惯呢
The solution is to make our habits elastic.
解决办法是让我们的习惯变得有弹性
This is Mike.
他是迈克
Every single year he sets his New Year’s resolutions.
每年他都会制定自己的新年计划
Which are: playing the piano every day for 1 hour;
分别是: 每天练钢琴一小时
exercising by going to the gym, 5 times per week;
每周去健身房锻炼5次
reading 25 pages of a book every night.
每晚阅读25页的书
Those are really good goals to strive for.
这些都是很好的奋斗目标
But every single year Mike fails to establish them as habits.
但每一年 迈克都没能把它们培养成习惯
He keeps it up for a little while,
他坚持了一段时间
but usually two months in, his habits fall apart.
但通常两个月后 他的习惯就崩溃了
And it’s obvious why.
原因很明显
While his goals are achievable,
虽然他的目标是可以实现的
they don’t offer much room for maneuver
但却没有多少回旋的余地
and they are difficult to keep up at this intensity.
而且很难保持这种强度
Whenever Mike got home from work exhausted,
每当迈克筋疲力尽地下班回家时
he didn’t feel like practicing the piano for 1 hour.
他都不想练一个小时的钢琴
So he didn’t practice at all.
所以他根本没有练习
Going to the gym also felt too difficult, so he skipped it that day.
也没有心思去健身房 所以他那天没去
And while he enjoyed reading every night,
虽然他每天晚上都喜欢读书
he sometimes didn’t read anything,
但有时他什么也没读
because he didn’t have the time to read the full 25 pages.
因为他没有时间读完整整25页
Especially if he was reading a more difficult or technical book.
尤其是读一本难度较大或技术性的书
Every single time Mike was having a tough day,
每一次迈克过得很艰难的时候
he wasn’t able to even start his habits.
就连开始做的动力都没有
And because he wasn’t able to be consistent, his habits fell apart.
因为他不能坚持 他的习惯就崩溃了
However this year, Mike took a different approach to his habits.
然而今年 迈克改变了他的习惯
A more elastic one.
一种更有弹性的方法
First, he gave himself more variety.
首先 他给自己更多的选择
Going to the gym was his original exercise goal,
去健身房是他最初的锻炼目标
but now he also came up with two more exercise options.
但现在他又有了两个锻炼选择
Going for a bike ride and jumping rope at home.
骑自行车和在家跳绳
This gave Mike more opportunities to be consistent with his exercise.
这样 他就有更多机会坚持锻炼
Second, he gave each of those options, 3 difficulties.
其次 他给每种选择设定三种难度
Easy, medium and hard.
简单 中等和高难
Or as he liked to call them: Mini, Plus and Elite.
或他喜欢称为 入门 进阶和精英
For easy or Mini habit,
简单或入门难度就是
he had to ride his bike for 3 minutes or jump rope just 10 times.
他得骑自行车3分钟或只跳绳10下
That is all.
就这样
But if he wanted his habit to count as medium or Plus,
但是如果他想达到中等或进阶难度
he had to ride his bike for 15 minutes
他得骑15分钟自行车
or do 100 rope jumps.
或跳绳100下
And finally, for the habit to count as hard or Elite,
最终 对于高难或精英难度
he had to ride his bike for half an hour or jump rope 500 times.
他得骑半小时自行车或跳绳500下
Now, whenever Mike went to the gym,
现在 每当迈克去健身房的时候
that automatically counted as a medium completion.
那就自动完成中等难度的目标
That’s because whenever he showed up there,
因为 无论何时去健身房
he always finished his weightlifting workout.
他总会在那里完成举重训练
For that reason he doesn’t have a Mini version if he goes to the gym.
因此 在健身选项里 没有入门难度
But if he wanted to reach his elite completion,
但是如果他想完成精英难度
he had to finish his gym workout,
他必须完成健身房锻炼
along with medium bike ride or medium rope jumps.
以及 中等难度的骑行或跳绳
If Mike managed to complete any of those options,
如果迈克成功完成其中任何一个选项
he achieved his exercise habit for the day.
他就实现了当天的锻炼目标
Another important thing that Mike did,
迈克做的另一件重要的事是
was he set up a big calendar in his room,
他在房间里放了一个大日历
so he could track all of his habits.
这样他就能记录每天的完成情况
Whenever he completed the habit for the day, he put a color sticker on it.
完成当天的目标 他就在上面贴上便利贴
For his Mini habit, he put a green sticker on.
入门难度 他会上贴绿色便利贴
For his Plus habit, he put a blue sticker.
进阶难度 他就贴一张蓝色便利贴
And for finishing his Elite habit, he put on a red sticker.
完成精英难度 他会贴红色便利贴
Also the calendar was strategically located in a visible place
作为一种策略 日历被放在显眼的位置
and it served as a reminder.
这样就能时刻提醒他
This way Mike would never forget to complete the habits,
这跟之前的习惯养成系统很不一样
like he sometimes did with his previous systems.
迈克永远不会忘记完成这些目标
The calendar motivated Mike to keep on going,
日历激励着迈克继续前进
because he didn’t want to break the streak he was creating.
因为他不想打破他正在创造的连胜
To Mike, it didn’t matter which option or difficulty he achieved that day.
每天完成什么选项 或哪种难度都不重要
All that mattered to him, was that he was consistent with his habits,
对他来说 最重要的是他坚持习惯
and he never missed a day.
一天不差地坚持了下来
This system allowed Mike to not fail his New Year’s resolutions.
这个系统使迈克完成了新年计划
His previous systems used to force him to go to the gym.
之前的习惯养成系统强迫他去健身房
But Mike often skipped it altogether, if he had a tough day.
但是 如果迈克很累了 他常常不会去
However, now when he comes home from work,
然而 现在当他下班回家
exhausted and not feeling like exercising,
筋疲力尽 不想锻炼时
Mike does the Mini version of a habit,
迈克就完成一个入门难度的目标
because it’s so simple and easy to do.
因为它是很简单并容易做到
I mean 10 rope jumps.
我是说 跳绳10下
That’s like nothing.
感觉很轻松
However the habit is maintained, which is the important part.
然而 重要的是 保持了习惯
But perhaps the next day, Mike comes home slightly more energized.
也许第二天 迈克回家时会更有精力
So he might decide to do his medium
所以他可能会决定做他的中等
aka Plus version of a bike ride, which is 15 minutes.
或进阶难度的骑行 也就是15分钟
However, since the weather is nice and he’s enjoying himself,
然而 因为天气很好 他玩得很开心
he extends his ride.
所以他延长了骑行时间
He rides around for almost 1 hour,
他骑了将近1小时
which is more than enough for an Elite completion.
足够达到精英难度了
Mike didn’t intend to do 1 hour at first.
迈克最初并没打算骑1小时
His medium difficulty is 15 minutes after all.
他中等难度目标只是15分钟
But once he started, he found it easy to keep on going.
一旦开始 他发现很容易坚持下去
Starting something is often the biggest problem we have.
真正地开始 往往是我们面临的最大问题
But having a Mini or a Plus version of a habit makes starting more manageable,
但是 入门或进阶难度的目标 更容易开始
since it’s not as intimidating.
因为看着没那么恐怖
You’re less likely to start
如果是要锻炼一小时
if you know you have a full hour of exercise ahead of you.
你可能连开始锻炼都做不到了
But knowing you only have to work out for 15 minutes,
但想到只需要锻炼15分钟
doesn’t sound so bad.
是不是觉得还行
And once you start,
一旦你开始了
it’s so much easier to keep on going
继续做下去就容易多了
since you’re already doing the thing.
因为你已经在做了
Mike’s previous habit system
之前的习惯养成系统
had him do the exact same amount of exercise on busy days,
让迈克在很忙的时候 和稍微轻松的时候
as on wide open days.
完成同样的运动量
But elastic habits give Mike the freedom
但是有弹性的习惯更自由 迈克
to do less on a tough day,
在很累时少做一点
and more on a good day.
在有精力时多做一点
And this is precisely what he needs to match the flow of his life.
而这正是他所需要的 能适应他的生活节奏
Make no mistake, everyone wants to be super productive every single day.
毫无疑问 每个人都想在生活中更高效一些
But if you think only Elite habits are acceptable,
但如果你只能接受精英难度的目标
then you’re in for a negative surprise.
那么生活并不会给你惊喜
Life is dynamic and not static.
生活是动态的 而不是静态的
You might get sick, you could come home tired,
你可能生病 你可能回家时很疲惫
you might have a deadline to catch and have no time to spare.
你可能得赶工作 没时间做别的
Would you still be able to stick to the habit in that situation?
在那种情况下 你还能坚持下去吗
Most people just skip it altogether and do nothing instead.
大多数人会放弃 然后什么也不做
Mike was no different.
迈克也一样
But it’s that exact thinking that we should give our 100% all the time,
正是这种没有弹性的方法 让我们
that keeps people from forming habits that stick.
付出了百分百的努力 却没能养成习惯
For that reason, it’s way better to have imperfect, but consistent habits,
因此 即使不完美 但能让你坚持下去
rather than perfect habits you do every now and then.
要比脑袋一热 追求完美要好得多
That is why you should make your habits more flexible or elastic.
这就是为什么 我们需要有弹性的习惯
When life gets in the way,
当生活阻碍你的时候
you will still be able to do the easy, Mini version,
你仍然可以做简单的入门目标
because it’s not as intimidating.
因为它没有那么可怕
And like I said, after starting it’s much easier
就像我说的 当你开始之后
to keep on going for a little longer.
再坚持下去就容易多了
But more importantly, you will always do something,
但更重要的是 你总会做一些事情
which is much better than doing nothing.
总比什么都不做好得多
Now on a different day, when you feel motivated and energized,
在某一天 当你感到精力充沛时
you can do the Plus or even the Elite difficulty.
你可以完成进阶 甚至精英难度
It’s the greatest feeling when you complete that difficult task.
当你完成艰难的任务时 你会感觉特别棒
But if you force yourself to go for outrageously ambitious goals all the time,
但是如果你强迫自己去追求很高的目标
it can burn you out and keep you from forming good lifelong habits.
你会筋疲力尽 也无法养成良好的生活习惯
You don’t want to despise your habits now, do you?
现在你不会低估习惯的力量吧
That is why you need all 3 difficulties.
这就是为什么你需要这3种难度的目标
Each person responds uniquely to different difficulties,
每个人对不同难度的反应都是独特的
that’s why how you size your goals should be completely up to you.
因此如何规划你的目标 完全取决于你
However, your Mini goal needs to be something
然而 你的入门目标必须是
you can do every single day without exception.
你每天都能完成的事情
This is absolutely crucial.
这一点至关重要的
You should be able to complete the habit on the worst day of your life.
你要保证 即使在你最惨的一天 也能完成
If you miss any days,
如果你错过了一天
it means your Mini goals are too big and too difficult.
这意味着你的入门目标设定地过高了
You need to make them even smaller.
需要调整得更容易一些
This will solve your consistency problem and keep you going.
这样你才能坚持下去 继续前进
So be like Mike and keep your Mini goals, Mini.
所以像迈克一样 只需要坚持你的入门目标
That means playing 1 song on the piano,
这意味着在钢琴上弹一首歌
reading 1 page of a book, or doing 10 rope jumps.
读一页书 或者跳绳10下
Of course these were the goals that Mike set up for himself.
当然 这些都是迈克为自己设定的目标
You should adjust your habits to your own needs.
你应该根据自己的需要调整你的目标
But as Mike progressed over time, he re-adjusted his targets.
随着时间的推移 迈克重新调整了他的目标
For example, he decided that 10 rope jumps were too easy for him.
例如 他认为跳绳10下对他来说太容易了
So he bumped it up to 25.
所以他把数字提高到了25
He could do that, because he’s in control of the system,
因为他掌握了这个系统
not the other way around.
而不是被系统控制
Elastic habits are meant to be done every day.
弹性的习惯意味着每天都要做
How and when you do them each day is flexible and up to you,
如何做 什么时候做 由你决定 很灵活
but they must be done.
但是必须要做
I know that every day sounds terrifying.
我知道每天都要做到 听起来都很可怕
But it’s not, once you realize
其实不是 一旦你意识到
that you can complete the Mini version in less that one minute.
你可以在一分钟内完成入门目标
Intimidation gone.
恐惧消失了
Streak maintained.
好运依然在
And you shouldn’t feel bad
如果你只能完成入门目标
if you’re only able to complete the Mini version.
你不应该感到难过
You’re still making progress every single day, after all.
毕竟你每天都在进步
All progress is success.
所有的进步都是成功
Because success is made out of small bits of progress.
因为成功是由点滴的进步构成的
Those who are able to move forward every day,
那些每天都能前进的人
even if it’s just a few inches,
即使只有几英寸
are the ones that change their lives.
也能改变他们的生活
Elastic habits will allow you to be that person.
有弹性的习惯会让你成为成功
If you want to learn more about elastic habits,
如果你想了解更多关于弹性习惯的知识
you should check out Stephen Guise’s book.
你应该看看Stephen Guise的书
The link is down below.
链接在下面
Thanks for watching.
谢谢收看

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视频概述

你的新年计划达成了吗?如果没有,你也许需要换个策略。

听录译者

收集自网络

翻译译者

lazzzy

审核员

审核员XY

视频来源

https://www.youtube.com/watch?v=L8SehiX7Bjc

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