[翻译]两种方法轻松养成习惯

原文链接：Two Ways to Form Habits Effortlessly BY LEO BABAUTA

译文BY刘安娜20160902

——说明——

LEO BABAUTA（里奥·巴伯塔）是博客禅习惯（Zenhabits）创始人，专注写作25年，博客文章版权全部公开，这篇文章原文版权归属Leo，译文版权归我本人。可以参考译文学习。译文仅为本人理解，不一定完全准确，欢迎讨论。

——正文——

Forming new habits can be life-changing — if you start meditating, create a simple exercise habit, and eat more vegetables, you health and happiness can be transformed in a matter of months.

养成新习惯能改变人生——如果你开始冥想，或开始简单的运动习惯，并多吃蔬菜，几个月左右你的健康和幸福感就会大改观。

But sticking to a habit can be difficult, because life gets in the way. And we get discouraged when the habit gets disrupted.

但坚持一种习惯很难，因为生活中总有障碍。而且习惯中断时我们很沮丧。

How can we form habits without all the struggle?

该如何毫不费力的养成习惯呢？

I’m going to share two strategies that I’ve found to be priceless:

我将分享我发现的两条珍贵战略：

1. Slipping into the habit; and快启动

2. Leveraging your smartphone让智能手机影响你

They’re so painless you will barely feel them. And your life can be changed as a result, with very little effort.

这做起来毫无痛苦，你几乎感觉不到。结果就是你可以用少少努力就改变生活。

Slipping Into the Habit

快速启动习惯

The first strategy is not to try to create a full habit, but to slide into it effortlessly.

第一战略是轻松的快速启动习惯，而不是试图形成完整的习惯。

Let’s say you want to meditate every day. Instead of setting aside 20 minutes and a meditation space for your new habit … slip into it. When you’re getting out of bed, just pause for a few seconds and pay attention to your breath. That’s it, just a few seconds.

比如说你想每天冥想。不用给新习惯预留20分钟，设一个冥想的区域……而是快启动。刚起床时，暂停几秒钟，注意力放在呼吸上。就够了，就几秒钟。

That’s so easy you will barely notice the habit. Don’t try to become the world’s greatest meditator, don’t try to master the habit, just do a few seconds of it, and get on with your day.

这太简单了，你几乎毫无知觉。别试图成为全球最伟大的冥想家，或掌控这个习惯，只做几秒钟，然后继续该干嘛干嘛。

After this becomes something you do without thinking about, try doing it for 30 seconds, then a minute. But don’t rush into this, take a week or two before you increase. It will seem ridiculously easy.

到了你无需思考就能完成后，试着延长到30秒钟，然后是一分钟。但是别着急，在加量前花一两周的时间。这将简单的出奇。

You can try the same thing for exercise — instead of going to the gym or doing a 30-minute run, try just doing a pushup when you’re about to take a break from your computer. Just one pushup. Or try doing a plank as you watch TV, just for 10 seconds.

运动也是一样——不用去健身房，或者跑30分钟，试着工作间歇时做一个俯卧撑。只做一个。或者看电视时试着做平板支撑，10秒钟就好。

Make it super super easy to start with.

让开头极其、极其简单。

Leveraging Your Phone

用手机影响你

This one is a version of Slipping Into the Habit … but it takes advantage of how often we check our phones.

这也是快启动习惯的一种方式……但它利用了我们常常看手机的习惯。

It’s simple and obvious: put a photo with a message on your phone’s lockscreen. For example, put a message that says, “Breathe” on your lockscreen. Or perhaps “Get fit.”

方法简单又显著：在你手机的锁屏上放上一张带信息的图片。比如说，信息可以是“深呼吸”。或者是“变健美”。

Then, when you check your phone and notice this message, slip into your new habit. If the phone says “Breathe,” then pay attention to your breath for just a few seconds. If it says “Get fit,” then simply do a pushup or something like that.

然后，你看手机的时候就会看到这条信息，从而滑进新习惯。如果手机说“深呼吸”，就把注意力放在呼吸上几秒钟。如果它说“变健美”，那就只要做一个俯卧撑或类似的。

Obviously you can’t do that every single time you look at your phone, but if you do it a few times a day, you’ll be slipping into a new habit effortlessly, and soon you’ll be on your way to a healthy habit that could change your life.

显然你不可能每次看手机都这么做，但如果你每天来几次，你将毫不费力的启动新习惯，很快你就会走上健康之路，改变人生。

——想法Thoughts——

古话说，万事开头难，很多时候我们就因为这样拖延着，不去开始，而事实上，开头也可以很简单，就如文章所述，运动先从每天空余做一个俯卧撑开始，冥想先从起床后的几秒钟开始，写作也可以先从500字开始，学英语可以先从每天5个单词开始，写报告可以先从标题开始，找工作可以先从把简历写好开始。

我们把开始设置的简单些，出发的动力更足些，就更容易鼓起勇气走下去。我们不是演员，也不用把人生演给谁看，改变不是为了发朋友圈，获得32个赞，只是为了想要一个更好的自己。比如昨天我1分钟注册了一个荔枝FM电台（电台编号见个人介绍或搜索“进击的刘安娜”），准备每天朗读一点英语，第一期尝试着朗读了4分钟的Who Moved My Cheese?（谁动了我的奶酪？），这就是一个简单得出奇的开头。

而说到智能手机的影响力，我想我们大家都一样，平时和手机几乎形影不离。大多数情况下，我会把壁纸设置为我关注的健身女神的照片。每当看到女神们的蜂腰长腿，再摸摸自己肚子上的脂肪，看看自己的象腿，我就食欲大减，脚痒得想跑步。大概也就是文章中说到的这种效果吧。

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