Hey there, improvement pill here
大家好 这里是激励胶囊
welcome to lesson three of the tamed course.
欢迎来到《自我驯服》第三课
If you have not watched the previous lessons, pause this video right now
如果你没有看过之前的课 现在暂停视频
and click on the link in the description below.
点击下方简介链接
Because remember, in order for you to get the most out of this course
因为要记住 为了你能充分利用本课程
in order for you to really learn how to change your habits and change your life.
真正学到如何 改变你的习惯和生活
You’re gonna have to watch each and every single one of the videos.
本系列的每集视频你都不应错过
In today’s video, we’re going to debunk two of
我们将在今天的视频中指出
the biggest misconceptions people have about building habits,
人们对于培养习惯最大的两个误解
and the first is in regards to how long it takes to actually form or break a habit.
首先是关于 养成或改掉一个习惯真正需要多久
You’ve probably heard at one point or another,
你可能以前听过需要21天这样那样的话
oh it takes 21 days and it’s simply just not true.
但这根本就不对
This misconception actually stems from a guy named Maxwell Maltz.
这一误解事实上来源于麦斯威尔·马尔茨
Maltz was a plastic surgeon back in the 60s
马尔茨是一位60年代的整形外科医生
and he noticed that when he worked with people,
在他工作时 他注意到
who got a new nose or add some sort of facial reconstruction,
换了新鼻子或稍做整容的人
these people would feel uncomfortable when looking in the mirror
在照镜子时会感到不适应
and Maltz found that it took them about 21 days to get used to what they were seeing
马尔茨发现在他们对新面孔更适应前
before they were more comfortable with the new faces and
通常需要21天他们才能习惯镜子中看到的画面
what’s funny is that he took this simple observation
滑稽的是 他用这种几乎没有 科学依据的简单观察作依据
with little to no science backing it up and he stated that it
在他的书《心理控制论》中
takes 21 days to form or break a habit in his book psycho-cybernetics
阐述养成或改变习惯 需要二十一天的观点
which was a self-help book that went on to becoming a best-seller and eventually sold millions of copies.
这本心理自助书成了一本畅销书 最终卖了上百万本
And over time people just assumed that this 21 days to build a habit thing was true.
久而久之 人们认为养成一个习惯 需要21天这件事是对的
So how long does it really take to form or break a habit?
所以养成或改掉一个习惯究竟需要多久呢？
Well, the recent study conducted at the College of London
近期 伦敦大学的
by Professor Philippa Whaley found that it really depends.
菲利帕·惠利教授的研究表明 这需要看情况
They looked at a group of people and tracked how long
他们观察并记录了一组测试者
it took for them to reach a point of maximum automaticity for a variety of different habits.
达到各种不同习惯的 最大自动性需要的时间
Now for those of you that don’t know what automaticity is.
现在给不知道什么是最大自动性的观众解释一下
it’s basically how little thought you need to put into a task
主要指在做一件事时你需要花费的心思可以少到什么程度
For example, if I told you to tie your shoe,
例如 如果我让你系鞋带
you wouldn’t have to think about it very hard.
你不需要很努力的去思考
Chances are you’ve tied your shoes enough times that
因为你已经系过太多次鞋带
it’s already reached a point of maximum automaticity
并已经达到了最大自动性的程度
A routine is considered to be a fully embedded habit
当你达到某件事的最大自动性时
when it reaches the highest point of automaticity,
它就会变成一个深入脑海的习惯
and here’s a graph from the study that depicts.
这是描绘这组调查结果的图表
Study found that every single routine out there has what’s called the automaticity line.
显示了每个习惯都有所谓的自动性曲线和最大自发点
A point where if you’ve repeated the routine enough times,
如果你重复行为足够多次
it becomes as automatic as it’s going to get.
它会变得越来越自动化
At this point, your routine is now a habit and
在该点 你的行为成为习惯
this study found that it can take anywhere from two weeks to nine months
该研究发现 达到自动性曲线
with an average of 66 days to reach this line.
需要两周到九个月不等 平均66天
And it all depends on how complicated and hard the routine is.
时间长短取决于行为的复杂程度和难度
For example, the routine of taking her supplements in the morning,
例如 早上按时吃饭的行为
might only take three weeks before it reaches the line of automaticity,
可能只需要三周就能达到自动曲线
before it becomes a fully embedded habit that you don’t even have to think about.
然后 这个行为就会完全融入你的生活 变成一种你自然而然就会去做的习惯
On the other hand, a routine of going to the gym
另一方面 去体育馆锻炼的行为
and working out might take six months before it hits this line.
达到它的自主曲线可能需要花费六个月
So for all of you out there who think
所以 对所有认为
oh I only need to stick to this routine for 21 days
哦 我只需要坚持这个行为21天
or oh I just need to complete a 90 day challenge,
或者 哦我只需要完成一个90天的挑战的人来说
you’re gravely mistaken.
那你完全错了
You have to understand that it’s going to be a long long journey.
你必须明白这将是 很长很长的一段路
A journey that could potentially take almost a year to complete
根据你要养成的习惯的种类
depending on what sort of habits you’re trying to build.
你很可能需要花费近一年的时间
Now this might seem scary for a lot of you
对你们中的很多人来说似乎很可怕
how am I gonna stick to these habits without missing a day for an entire year
我怎样一整年内一天不落的保持这些习惯呢
and this brings us the common misconception number two
这就是我们的第二个普遍误解
which is that if you relapse, if you give in and smoke a cigarette
如果你老毛病又犯了 你对烟瘾缴械投降开始抽烟
or have a drink or you miss a day of meditation,
或者喝酒 或缺席了一天冥想
that it’s all over.
一切会功亏一篑
A lot of us have what I like to call the all-or-nothing mindset
这是我们中很多人有过的我称之为“全有或全无”的想法
we think oh once the streak is broken, all of my hard work is gone
我们认为一旦行为中断所有的努力会付之东流
and because it’s gone I should just relapse over and over again.
因为已经这样 我索性破罐子破摔
Right, I might as well enjoy myself and this is far from the truth.
我还是好好享受吧 但真相远非如此
A significant number of people in the same study
这场研究中有相当多的人
missed a day or two when building their assigned new habits.
在养成指定习惯时偷懒了一两天
Maybe they were too tired or maybe they just forgot.
也许是他们太累了 或也许他们只是忘记了
The researchers took this opportunity to look at its effects on the automaticity line.
研究人员利用这次机会观察偶尔偷懒 对自动性曲线的影响
And to their surprise they found that missing a single day
出乎他们意料的是 他们发现
does not have a clear effect on your progress.
偷懒一天并没有影响进程
The amount of progress loss was almost non-existent.
几乎不存在进度损失
However, they found that if you continue to relapse
但他们发现如果继续偷懒
going to the gym or doing your daily meditation,
不去健身房或者不做日常冥想
then you started losing a lot of progress.
这将损失大量进度
And the amount of progress loss was exponential.
进度损失程度是呈指数的 所以偷懒两天
So missing two days was significantly worse than missing just one day
要比偷懒一天严重的多
missing a week was way worse than missing two days
缺席一周比两天严重的多
So what does this mean for us.
这对我们意味着什么呢
This means that we need a shift our mindset,
我们需要转变思想
we shouldn’t focus on a numerical streak,
我们不应关注数值的增长
we should not count the amount of days it’s been since our last relapse.
只计算从上次犯老毛病以来有多少天了
Mindset that we should have is that we’re gonna try our best to
我们应有的观念是尽自己最大的努力
stick to this habit for as many months as it takes until it reaches this line of automaticity.
坚持尽可能久 直到行为达到自动性曲线
Because chances are you’re going to relapse at one point or another,
因为你可能在某个时刻旧病重发
in fact, studies have shown that 90% of all people
事实上 研究已经表明
trying to overcome their addictions or build new habits
90％的人在戒瘾或养成新习惯时
relapse at least once throughout their journey.
至少会犯一次老毛病
What’s important is that you force yourself to go back to
重要的是你要强迫自己
building your good habits the following day.
在接下来的日子继续保持好习惯
You must resist the urges to binge
你必须要忍住放纵的冲动
because that’s when you actually start losing progress
因为那是你真正丢失进度的时候
As long as you can do this, you will eventually reach the automaticity line.
只要你能忍住 你最终将达到自动性曲线
You may have postponed it by a day or two,
你可能会拖延一两天
but as long as you get back up and try again.
但只要你坚持再尝试一次
Don’t worry about the streak you will eventually reach that line and
不要担心是否连胜 你最终将达到那条线
once you hit that line it
一旦你达到那条线
becomes automatic so now that you know how
这将成为一件自发的事
habits work and you also know how long
现在你知道了习惯怎样发挥作用
it really takes to form a habit now it’s
以及养成一个习惯真正的时间
time for us to select a habit together there’s dozens
现在我们该挑一个习惯了
of good habits out there
这里有很多习惯
that are all beneficial
都很有益
so we’re gon na cover a bunch of them and then we’re
我们涉及到其中的大部分
gon na pick one and focus on that one
然后只选择一个
for the rest of the course because remember
在剩下的过程中只关注这一个
our strategy is to adopt good
记住我们的战略是
new habits so that they can eventually replace your current addiction
养成好习惯 以便它们最终会代替旧癖
the same course was brought to you for absolutely free with
在赞助商帮助下
the help of the patrons of this channel
频道的其他视频也是完全免费提供
if you want to support the cause and
如果你想支持我们
help me create more videos
帮助我创造更多像这样的视频
like this please visit my patreon page right here or in the description box
请浏览我的pateon网页 或下面的说明框
below to find out about the perks and benefits that
你会看到我们所有的顾客能得到的额外福利
all my patrons receive stay tuned
敬请期待