我

近期準(zhǔn)備好好分享一下《原子習(xí)慣》

在閱讀它的時(shí)候，我加入了官方的30天改變習(xí)慣的計(jì)劃。

今天我收到了官方的第一封來信，分享給大家，如果大家喜歡，也可以跟著做一些改變。

內(nèi)容如下：

How to Choose a Habit that Sticks
如何選擇一個(gè)堅(jiān)持的習(xí)慣

The most important decision you will make is what habit to build.
您將做出的最重要的決定是養(yǎng)成什么樣的習(xí)慣。

Pick the right habit and progress is easy. Pick the wrong habit and life is a struggle. It is much more important to work on the right habit than it is to work really hard. (Working hard is still important, of course.)
選擇正確的習(xí)慣，進(jìn)步就很容易。選擇錯(cuò)誤的習(xí)慣，生活就是一場(chǎng)斗爭(zhēng)。養(yǎng)成正確的習(xí)慣比真正努力工作重要得多。 （當(dāng)然，努力工作仍然很重要。）

In this lesson, we’re going to discuss how to choose the right habit for you.
在本課中，我們將討論如何為您選擇正確的習(xí)慣。

When most people think about the habits they want to build, they naturally start by considering the outcomes they want to achieve. "I want to lose weight." Or, "I want to stop smoking."
當(dāng)大多數(shù)人考慮他們想要養(yǎng)成的習(xí)慣時(shí)，他們自然會(huì)首先考慮他們想要實(shí)現(xiàn)的結(jié)果。 “我想減肥?！被蛘撸拔蚁虢錈??！?/p>

The alternative is to build what I call “identity-based habits” and start by focusing on who we wish to become, not what we want to achieve. (This is an idea I unpack more fully in Chapter 2 of?Atomic Habits.)
另一種方法是建立我所說的“基于身份的習(xí)慣”，并從關(guān)注我們希望成為的人開始，而不是我們想要實(shí)現(xiàn)的目標(biāo)。 （這是我在 Atomic Habits 的第 2 章中更全面地闡述的一個(gè)想法。）

Here's the short version:?這是簡(jiǎn)短的版本：

Anyone can convince themselves to practice yoga or meditation once or twice, but if you don’t shift the belief behind the behavior, then it becomes hard to stick with long-term changes. Improvements are only temporary until they become part of who you are.
任何人都可以說服自己練習(xí)一兩次瑜伽或冥想，但如果你不改變行為背后的信念，那么就很難堅(jiān)持長(zhǎng)期的改變。改進(jìn)只是暫時(shí)的，直到它們成為你的一部分。

• The goal is not to get straight A’s, the goal is to become a person who studies every day.
  目標(biāo)不是全A，目標(biāo)是成為一個(gè)每天都在學(xué)習(xí)的人。

• The goal is not to finish a painting, the goal is to become an artist.
  目標(biāo)不是完成一幅畫，目標(biāo)是成為一名藝術(shù)家。

• The goal is not to win the game or competition, the goal is to become a person who practices every day.
  目標(biāo)不是贏得比賽或比賽，目標(biāo)是成為一個(gè)每天都在練習(xí)的人。

The ultimate form of intrinsic motivation is when a habit becomes part of your identity.
內(nèi)在動(dòng)機(jī)的最終形式是當(dāng)習(xí)慣成為你身份的一部分時(shí)。

It’s one thing to say “I’m the type of person who wants this.”
說“我是那種想要這個(gè)的人”是一回事。

It’s something very different to say “I’m the type of person who is this.”
說“我就是這樣的人”是非常不同的。

This brings us to an important question: if your identity plays such an important role in your behavior, where does it come from in the first place?
這給我們帶來了一個(gè)重要的問題：如果你的身份在你的行為中起著如此重要的作用，那么它首先來自哪里？

To a large degree, your identity emerges out of your habits. It’s like a self-improvement feedback loop. The more you repeat a behavior, the more you reinforce the identity associated with that behavior. And the more you reinforce the identity, the more natural it will feel to repeat the behavior.
在很大程度上，您的身份源于您的習(xí)慣。這就像一個(gè)自我改進(jìn)的反饋循環(huán)。你重復(fù)一種行為的次數(shù)越多，你就越能強(qiáng)化與該行為相關(guān)的身份。而且，您越強(qiáng)化身份，重復(fù)該行為的感覺就越自然。

If you volunteer at your local homeless shelter, you start to believe you are the type of person who cares about your community. The more weekends you show up at the shelter, the more you reinforce that identity, and the easier it becomes to see community service as part of who you are.
如果您在當(dāng)?shù)氐臒o家可歸者收容所做志愿者，您就會(huì)開始相信自己是那種關(guān)心社區(qū)的人。您出現(xiàn)在庇護(hù)所的周末越多，您就越能強(qiáng)化這種身份，也就越容易將社區(qū)服務(wù)視為您的一部分。

As I say in?Atomic Habits: Every action you take is a vote for the type of person you wish to become.
正如我在原子習(xí)慣中所說：你采取的每一個(gè)行動(dòng)都是對(duì)你希望成為的人類型的投票。

Each habit is like a suggestion: “Hey, maybe this is who I am.” No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity. And when your behavior and your identity are fully aligned, you are no longer pursuing behavior change. You are simply acting like the type of person you already believe yourself to be. As Benjamin Franklin quipped, “The things you do often create the things you believe.”
每個(gè)習(xí)慣都像是一個(gè)建議：“嘿，也許這就是我。”沒有任何一個(gè)實(shí)例會(huì)改變你的信念，但隨著選票的增加，你新身份的證據(jù)也會(huì)增加。當(dāng)你的行為和你的身份完全一致時(shí)，你就不再追求行為改變。你只是表現(xiàn)得像你已經(jīng)相信自己的那種人。正如本杰明·富蘭克林 (Benjamin Franklin) 打趣道，“您所做的事情往往會(huì)創(chuàng)造您所相信的事情?！?/p>

So, this is the first lesson: think about your desired identity and ask, “Who is the type of person that could get the outcome I want?”
所以，這是第一課：想想你想要的身份并問，“什么樣的人可以得到我想要的結(jié)果？”

What would a healthy person do? What would a productive person do? What would X do? These questions help reveal the desired identity you should be working toward and the habits that support that identity. This is the way to determine which habit you should focus on.
一個(gè)健康的人會(huì)做什么？一個(gè)有生產(chǎn)力的人會(huì)做什么？ X會(huì)做什么？這些問題有助于揭示您應(yīng)該努力實(shí)現(xiàn)的理想身份以及支持該身份的習(xí)慣。這是確定您應(yīng)該關(guān)注哪個(gè)習(xí)慣的方法。

Once you have a handle on the type of person you want to be, you can begin taking small steps to reinforce your desired identity.
一旦你掌握了你想成為的人的類型，你就可以開始采取小步驟來強(qiáng)化你想要的身份。

Here are some more examples of linking your habits to your desired identity:
以下是將您的習(xí)慣與您想要的身份聯(lián)系起來的更多示例：

• If you want to write a book, you should focus on becoming the type of person who writes every day.
  如果你想寫一本書，你應(yīng)該專注于成為那種每天都在寫作的人。

• If you want to learn a new language, you should focus on becoming the type of person who studies every day.
  如果你想學(xué)習(xí)一門新的語言，你應(yīng)該專注于成為那種每天都在學(xué)習(xí)的人。

• If you want to retire early, you should focus on becoming the type of person who saves money every month.
  如果你想早點(diǎn)退休，你應(yīng)該專注于成為那種每個(gè)月都存錢的人。

The focus should always be on becoming that type of person, not getting a particular outcome. In the beginning, it is far more important to cast small votes for your desired identity than to worry about a particular result.
重點(diǎn)應(yīng)該始終放在成為那種類型的人上，而不是獲得特定的結(jié)果。一開始，為你想要的身份投小票比擔(dān)心特定結(jié)果重要得多。

Your habits reshape your identity in a gradual way. It's slow and nearly impossible to see. You can rarely tell a difference between who you were yesterday and who you are today. But with each rep, with each vote cast, your internal story begins to shift.
您的習(xí)慣會(huì)逐漸重塑您的身份。它很慢，幾乎不可能看到。你很少能區(qū)分昨天的你和今天的你。但是隨著每一次代表，每一次投票，你的內(nèi)心故事開始發(fā)生變化。

Start by focusing on who you want to become, not what you want to achieve.
從關(guān)注你想成為什么樣的人開始，而不是你想實(shí)現(xiàn)什么。

That's all for Lesson 1. See you in the next lesson,
第一課就這些了，下節(jié)課見，

James Clear
Author of?Atomic Habits?and?keynote speaker
Atomic Habits 的作者和主講人