幸福滿貫:聰明女人生活的10個小智慧(圖)
Too difficult. People set out with a lot of ambition and enthusiasm, and start out with a big goal. “I’m going to go to the gym for an hour a day!” or “I’m going to run 30 minutes every day!” The problem is that the goal is too difficult to sustain for very long. You can do it for a few days, but you soon run out of energy, and it becomes a drag to do it.
1、太苛刻。人們滿載雄心和熱情，開始時爲自己制定了偉大的目標。“我打算每天去健身房健身一小時！”或者“每天跑步三十分鐘！”問題是這些目標制定的過於苛刻，以至於無法維持很長時間。也許你能堅持一段時間，但不久你會耗盡精力，無法完成既定的目標。
Too many goals. Often we set out to do too much. We want to run, and lift weights, and eat healthy, and quit sweets, and stop drinking soda. Well, those are multiple goals, and you cannot focus on the exercise habit if you’re trying to do all the others at the same time. Or we might start with one goal, but then get caught up in another goal (to stop procrastinating, for example), and lose our focus on the first one.
2、目標過多。通常我們想做的太多了。我們想要跑步，舉重，吃的更健康，停止攝入糖果，停止飲用蘇打水。然而，這些目標過於繁雜，如果你想在同一個時間段嘗試所有的目標，那麼你不可能堅持執行你的鍛鍊計劃。或者說可能開始時我們執行A目標，但是不久後轉而執行B目標（不要拖拉，舉例來說），卻失去了原有的目標。
Not enough motivation. It’s not a lack of discipline, it’s a lack of motivation. The most powerful motivators, in my experience, are logging your habit and public pressure. There are many others that help as well.
3、缺乏足夠的動機。計劃的失敗不是缺少紀律，而是缺少動機。根據我的經驗，最強大的激勵因素是對你習慣的關注和公衆的壓力。當然離不開其他人的幫助。
Written: Write this down. Post it up. If you don’t write it down, it’s not important.
4.記錄：把目標寫下來。貼在你可以看到的地方。如果目標不能落實在紙上，只能說明它還不夠重要。
Easy: Don’t — DO NOT — set a difficult goal. Set one that is super, super easy. Five minutes of exercise a day. You can do that. Work your way to 10 minutes after a month. Then go to 15 after 2 months. You can see what I mean: make it easy to start with, so you can build your habit, then gradually increase.
5.容易：不要-不要-制定一個苛刻的目標。制定一個極其容易實現的目標。每天鍛鍊五分鐘。你可以做到的。一個月後把鍛鍊時間增加到十分鐘。兩個月後變成十五分鐘。你可以明白我的意思：計劃開始時要容易執行，爲的是培養你的習慣，然後逐步增加。
Specific: By specific, I mean what activity are you going to do, at what time of day, and where? Don’t just say “exercise” or “I’m going to walk”. You have to set a time and place. Make it an appointment you can’t miss.
6.具體：所謂的具體，我的意思是指你打算選擇何種鍛鍊項目，在一天的什麼時間段，地點選擇在哪裏？不要簡單的說“我在鍛鍊”或者“我打算去散步”。制定一個具體的你不可能錯過的計劃。
Trigger: I recommend that you have a “trigger” right before you do your habit. For example, you might always brush your teeth right after you shower. The shower is the trigger for brushing your teeth, and because of that, you never forget to brush your teeth. Well, what will you do right before you exercise? Is it right after you wake up? Right after your coffee? Right when you get home? As soon as you take off for lunch? A trigger that you do every single day is important.
7.觸發事件：我建議在你的習慣開始前最好有一個觸發事件。舉個例子來說，你也許總是在洗澡後刷牙。洗澡便是促使你刷牙的觸發事件，正是因爲它，你永遠不會忘記刷牙。那麼，在你鍛鍊之前你會做什麼呢？鍛鍊會在你起牀後開始嗎？或許是在喝完咖啡後？亦或是當你下班回到家中？當然你會選擇在每次吃完午飯後開始鍛鍊嗎？每天你完成你的觸發事件對於你鍛鍊習慣的執行是相當重要的。
Measurable: By measurable, I mean that you should be able to say, definitely, whether you hit or miss your goal today. Examples: run for 10 minutes. Walk 1/2 a mile. Do 3 sets of 5 pushups. Each of those has a number that you can shoot for.
8.可量化的：所謂的可量化，我的意思是你可以說出來，確切的說，今天你是否完成或者錯過了你所制定的目標。舉個例子來說：十分鐘的跑步。步行二分之一英里。做三組每組五個俯臥撐。其中每一個項目都有可量化的數字讓你能夠按要求實現。
One goal: Stick to this one goal for at least a month. Two months if you can bear it. Don’t start up a second goal during that 30-day period. If you do, you are scrapping this goal.
9.一個目標：你要堅持一個目標至少一個月。如果你能忍受下去，那麼就堅持兩個月。不要在一個月內開始你的第二個目標。如果你放棄了第一個目標，你可能也正在放棄第二個。
Log it daily. This is the key habit. If you can log your workout, you will start to see your progress, and it will motivate you to keep going. And you have to make it a habit to log it right away. Don’t put it off, and say you’ll do it before you go to bed. As soon as you’re done working out, log it. No exceptions. And don’t make the log complicated — that will only make you resist doing the log. Just the date, time, and what you did.
10.每天記錄。這是一個關鍵的習慣。如果你能每天記錄你的鍛鍊情況，你會慢慢看到你鍛鍊的進展，它會成爲你繼續堅持下去的動力。你必須把及時記錄作爲一種習慣。不要停止，告訴自己你會在上牀睡覺之前完成這次記錄。不久後你就會養成習慣，每當鍛鍊結束，你就會記錄你的進展。沒有例外，不要把日誌做的很複雜-那樣只會使你對做記錄產生牴觸情緒。日誌裏只要體現日期、時間、你的鍛鍊情況僅此而已。（翻譯：譯言網）
