20個方法讓你擺脫壞習慣
　　20 Tricks to Nuke a Bad Habit

　　Are you letting bad habits rule your life? I started learning how to change habits a few years ago. Since then I've switched to a vegandiet, began exercising every day, started writing new articles every day, began waking up earlier and trying some wacky experiments to improve my life.

　　你的生活正在被壞習慣不斷地侵蝕？我從幾年前開始改變我的習慣，現在我已經養成以素食為主的用餐、每天鍛煉身體、每天寫新文章、早起等等好習慣，并且還不斷嘗試著新習慣來進一步提高我的生活。

　　Here are some ideas I’ve found useful:

　　這里是一些方法，我覺得可以非常有用的幫助你擺脫壞習慣：

　　1. Commit for a Month. Thirty days is all you need to make a habit change permanent. Less time than that and the new alternative might not be hardwired into your brain. More time and any failures to last are usually a failure of strategy, not duration.

　　1.堅持一個月。30天已經足夠讓你培養一個永久不變的好習慣了。時間太短則不能根植到你的大腦內，形成長久的習慣。若堅持時間很長但仍然失敗往往是由于失敗的策略，因為這時候時間的長短并不再是決定性因素。

　　2. Replace What You Lose. Your habits fulfill needs. When you suddenly cause a change, you may inadvertently cut them out. Before you make a change, write down all the benefits you currently get from your bad habit and make sure they are retained going into the new habit.

　　2.補償你喪失的。無論習慣的好壞，你的每一個習慣都是迎合需求的。如果你突然改變其中的一個壞習慣，你便會喪失以前一些壞習慣所帶來的好處。所以在開始新習慣前，寫下現在的壞習慣中對你有好處的地方，在培養新習慣時就嘗試把這些好處保留下來，融入新的好習慣中。

　　3. Start Small. Changing habits isn't a matter of willpower, but patience and strategy. Don't expect to overhaul your diet, exercise or thinking patterns in a day. Tackle one habit at a time.

　　3.從小處著手。改變一個習慣與意志力并沒有重要的聯系，相反耐心和策略卻非常重要。不要妄想在一天內改善你的飲食習慣、鍛煉方式或者思考模式。你需要一步一步來，從小處著手，每次一個好習慣。

　　4. Know the Benefits. Get clear in your mind what the benefits are of making a change. If making a change rationally seems good but it doesn't feel good, it won't stick. Emotions have more power than many of us realize.

　　4.了解好習慣的優點。讓自己清楚的了解到新習慣改變會帶來的好處和優點。有理性地培養新習慣聽起來不錯，但是感覺上卻有些別扭。因為去培養習慣的感情遠遠比理性的強迫更有動力。

　　5. Write it Down. Winston Churchill once said, “Plans are useless, planning is invaluable.”Writing out any commitments you make will give you clarity both to what you desire and how you intend to do it.

　　5.把習慣寫下來。邱吉爾說過，”紙上談兵是沒用的，只有開始行動才有用。”把實行的計劃，會得到的好處和希望達到的目標統統寫下來。

　　6.Swish. A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.

　　6.Swish.一個NLP的方法。形象地表演你現有的壞習慣，接著又形象地表現當你有好習慣后的樣子，把它們錄下來。相互對比一下，你就會進入一個非常積極的狀態。慢慢地習慣開始培養，當你拿起香煙時，會把立刻把它扔掉，然后又開始天天鍛煉身體。重復表演幾次，直到你的積極狀態一直都在保持，并且輕松地踢掉你的壞習慣后。

　　7. Tell a Friend. Get some leverageon yourself. Tell a friend your plan so you will be more likely to commit to the change.

　　7.告訴一個朋友。使你產生一些壓力。把你的計劃告訴一個朋友，那么你更可能去改變壞習慣。

　　8. Make it an Experiment. Be a scientist. Just try the new habit to see what it will be like, rather than a great emotional struggle. This will help keep you focused on conditioning the trial and allow you to view results with less bias.

　　8.把它當作一個試驗。像一位科學家一樣，把培養習慣當作一次嘗試，而非一個心理斗爭。這將有助于集中對待，隨時調整和正確對待結果。

　　9. If at First You Don't Succee... Most big changes aren't going to happen the first time. It took me three attempts before I finally stuck on with exercising regularly. Now I love it. Don't be too hard on yourself if you fail the first time; just tweak your approach and go again.

　　9.如果第一次失敗了。大部分偉大的改變都不會一次成功的。我嘗試了三次才成功地培養起堅持有規律鍛煉的習慣。不要對自己要求太高了，第一次失敗了，調整一下，再試一次。

　　10. Get Out of Hazard Zones. Get yourself out of situations that can trigger your old habit. Remove junk food from your house. Don't go to places where you might break your budget. This isn't always possible, but do your best to avoid temptation.

　　10.遠離危險區。遠離那些可能再次觸發你舊習慣的地方。像把垃圾食品從冰箱里清出去；不要去讓你會產生沖動性消費的地方。雖然這一條未必總是能避免的，但是盡量嘗試避免這些充滿誘惑的危險區。

　　11. Use "But". A prominent habit-changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word "but" to interrupt it."I'm no good at this, but, if I work at it I might get better later."

　　11.使用”但是”。一位杰出的習慣專家曾經告訴我一個非常有效的習慣培養方法：每當你開始陷入低沉時，便使用”但是”來改變你的想法。比方說：”我對這個一竅不通，但是，我嘗試一下說不定可以做好它。”

　　12. Know the Pain. Feel what will happen to you if you don't make a change. Use your imagination to enhance the image of your results should you do nothing.

　　12.了解其壞處。想像你一直保持這些壞習慣將帶來的壞影響。并且不斷地加強你對它的壞處的了解，值得你意識到要求改變它。

　　13. Add Role Models. Start spending more time with people who live the way you want to live. Join groups and find mentors who have already adapted the habits you want to take on. They can be invaluable in giving you the positive reinforcement and guidance you need.

　　13.模范作用。與那些有著好習慣的人相處。參加學習小組，接受那些已經成功培養好習慣的朋友的指導。模范的影響會提供很多正確的方法及正面的推動力。

　　14. Stay Consistent. Try to keep as many aspects of your habit in control when conditioning to make the associations stronger. For the first month don't just exercise a few times a week, but every day. Do things at the same time and in the same pattern to ensure your results stick.

　　14.保持一致。盡量把培養習慣中所有的因素都考慮周全，使習慣培養的過程保持一致。比如培養堅持鍛煉的習慣，便不能一個月內只鍛煉幾次，而要天天堅持。并且堅持保持在同樣的時間，和同樣的運動量。

　　15. Keep it Simple Stupid! Habits should be one or two rules, not 20. If your plan looks like a User License Agreement from Microsoft, it's probably too long. Keep changes simple so they will be easier to adhere to.

　　15.保持簡單。建立習慣的要求只需要幾條就可以了，保持簡單，千萬不要讓你的要求像Microsoft的用戶使用協議那么長（那也太長了吧～）。保持你的改變簡單，從而更容易堅持。

　　16. Remind Yourself. Put reminders of your habit around you. After spending a few years changing many habits, I've learned that one of the biggest ways I've failed is simply a poor memory. Forgetting to run a trial one day leads to two until your back where you started. Put up Post-It notes, affirmations or whatever you need to stay consistent.

　　16.提醒自己。不斷地提醒自己，防止自己忘記。在這幾年的習慣培養中，我發自己最大的缺點便是健忘。因此常常忘記去堅持培養習慣，從而導致幾天都沒有去培養。所以保持一份習慣培養清單，或者使用其他可以提醒你的方法。

　　17. Motivate Yourself. Get the motivation when things get tough. Check out 20 Motivation Hacks for some good ways to do that.

　　17.激勵自己。當你變得消極時，不要忘記為自己加油鼓氣，激勵自己。

　　18. Break Down Your Goals. Use habits to get your goals. Break down your goal to be wealthy into habits of investing, frugality and entrepreneurship.

　　18.沖刺目標。培養好習慣來沖刺你的人生目標。

　　19. Don't Strive for Perfection. Focus on the habits that are important and minimize those that aren't. I've changed many major habits, but I've also learned to let minor problems exist if they distract me from the bigger picture.

　　19.不要堅持完美主意。集中于那些重要的好習慣，改變這樣重要的習慣。一些小的壞習慣并不是那么重要，你可以慢慢再改，不要堅持完美主義，想一次就全部改變。

　　20. Do it Now. Waiting for life? The best way to learn how to change those stubborn habits in your life is to practice. Make a change now and in a month you can have a completely new way of living.

　　20.現在就開始。還需要等待什么？馬上就開始你的好習慣培養，融入你的新的更好的生活方式吧。