新習慣新生活：改變生活的9個習慣

How to develop daily habits? As tempting as it is to try and change more than one habit at a time to reach your goals more quickly, the opposite is true. Doing poorly with one habit will have a domino effect on the habits you’re doing well with. The house of cards will topple over and the level of discouragement you’ll feel will make it that much harder to get back on your feet.
如何養成日常習慣？爲更快達到目標，一次嘗試和改變多種習慣頗具誘惑力，但結果卻適得其反。在養成某種習慣的過程中沒做好，會產生多米諾骨牌效應，影響其他進展順利的習慣養成。前功盡棄和挫折感可能讓你一蹶不振。

Here’s the habit-building process that’s working for me:
下面是適用於我的習慣養成過程：

Focus on building one habit per month.
每月養成一種習慣

Don’t give yourself a deadline: Some daily habits will be easier to build than others, and it doesn’t matter how long it takes to build the habit, as long as you build it.
不要給自己設定最後期限：與其他日常習慣相比，有些更容易養成，所以只要你能養成某種習慣，花多長時間其實並不重要。

Commit fully and don’t back down.
傾心盡力，不無功而返

Go easy on yourself if you stumble. Instead of getting angry with yourself, use it as a learning experience. Figure out what caused you to stumble, deal with any external influences causing you problems, and try again.
如果走了彎路，對自己要寬容。別跟自己叫勁，權當在獲取經驗。但對錯誤要追根求源，消除產生問題的外在因素，再次嘗試。

Each time you hit a milestone—one week, one month, six months, etc.—reward yourself in some way. How is completely up to you.
每當有所成就之時——一週、一個月、半年等等——以某種方式酬勞自己。方式自選。

Once you’re able to complete the habit without having to think about it, it’s time to move onto establishing your next habit.
一旦不加思索就能按某種習慣去做，那麼接下來就是攻克下一習慣的時候了。

Here are daily habits that will make an immediate difference in your lifestyle and help you reach your goals sans Xanax prescription:
下面這些日常習慣，會對你的生活方式產生立竿見影的效果，並助你馬到成功：

1. Visualize
視覺化

I used to find it hard to fall asleep until I began visualizing how I wanted the next day to go. Instead of my mind wandering from topic to topic, focusing on what “might” go wrong, I started focusing on what “would” go right. If you not only list in your mind what you’re going to do the next day but visualize yourself doing it, this matter-of-fact planning process helps keep uncertainty at bay (and the next day goes much smoother!).
過去有時候我晚上總是輾轉難眠，直到有一天，我開始構思第二天的工作計劃。我不是心不在焉地從這個問題到那個問題，思考什麼“可能”出錯，而是開始考慮什麼“將”不會出錯。如果你不僅對第二天要做的事爛熟於心，而且構思出具體行動步驟，這種講求實際的計劃過程有助於排除不確定性（第二天事情工作進展會順利得多！）。

2. Define Your Priorities
明確優先順序

One of the big reasons why you’re not reaching your goals is likely to do with how much you have on your plate, professionally and personally. It’s likely you’re trying to do too many things at the same time. Ask yourself: what are your ultimate goals? Once you’ve defined them, drop everything that doesn’t cater to them. You can always come back to these things later, after you’ve established what’s most important to you.
沒有達到目標的最重要的原因之一可能是由於你手上有多少與專業和個人有關的任務。你可能想一次做好太多事情。問問自己：你的最終目的是什麼？一旦明確了目標，放下無足輕重的事情。等你搞定最重要的事情後，再收拾它們也不遲。

3. Get Up Earlier
早起

I now get all of my important work done before everyone else is even awake—you would not believe the difference this makes! There’s no better feeling than knowing no matter what happens for the rest of the day, you’ve accomplished what you set out to. Bring on the interruptions and distractions; you’ll be armed and ready!
現在我甚至在大家醒來之前，就做完所有的重要工作——這樣做帶來的改變，你簡單無法相信！一天的其餘時間，不論發生什麼，你的既定目標已經達到，有什麼比得上這種感覺。各種干擾與瑣事儘管來吧，你整裝待發！

4. Create a Morning Routine
早晨有安排

Wake up and do the same things in the same order before you start your day: have a glass of water, exercise, read, etc. Do things that you normally don’t have time for that make you happy. Easing into your day instead of rushing to get started not only depletes your stress level significantly, but puts you in a proactive frame of mind for the remainder of the day.
醒來後，在開始一天的工作之前，先按同樣的次序做同樣的事情：喝杯水、晨練、讀書等等。做做那些你平常沒時間做的事情，這帶給你幸福感。心情放鬆，而非匆忙地開始一天的工作，不僅顯著降低你的壓力水平，而且在接下來時間裏，大腦運轉積極靈活。5. Drink Water
喝水

Having a glass of water first thing in the morning helps rid your body of toxins that have been stored overnight. Not only does it aid your digestive tract, it also boosts your metabolism, helping you feel energized sooner.
早晨起來，喝一杯水，有助於清除晚間睡眠時滯留在你體內的毒素。它不僅疏通消化道，還促進新陳代謝，神清氣爽之感由此而生。

6. Singletask
單一任務

Only 2% of the world’s population can successfully multitask. The rest of us posers are serial-tasking: flitting from one task to another, nudging ourselves forward with each instead of focusing on one at a time. I broke this habit by choosing one item on my to-do list, then hiding it in a drawer until I was done. It’s a tough habit to break, but once you do your mind feels clearer, you feel less restless, and the quality of your work skyrockets across the board.
全世界的人口中，只有2%的人可以成功地一心多用。我們其他人都是系列任務型：在不同的任務之間週轉，每一個任務都淺嘗輒止，而不是每次專注解決一個任務。我打破這種習慣，從必做清單中選出一項，然後把清單放進抽屜裏，直至事情做完。之前的習慣根深蒂固，但一旦改掉這種習慣，你頭腦就會更清醒，不再焦躁不安，工作質量也勢必火箭般攀升。

7. Go Minimal
追求簡潔

External clutter leads to mental clutter. Do a clean sweep of your home and get rid of everything you no longer use or have never used. By the end of my own clean sweep last year, it looked like I’d been robbed! There’s no better feeling than knowing you actually need and use everything you’re surrounded by. Bonus: you also save time by not having as much to clean!
混亂的環境導致混沌的思維。好好清理一下房間，把不再使用或從來沒用過的東西收起來。去年一次徹底大掃除之後，我的房間就像遭了劫！知道你到底需要什麼，圍繞你的都是用得着的東西，感覺真好。額外獎勵：東西少了，清理起來自然省時省力。

8. Set Online Boundaries
控制在線時間

It’s too easy to get sucked into an online world of status updates, memes, list posts, and videos. Before you know it, over half your day is gone and you have nothing to show for it. This is especially difficult for those of us who work on the Internet. One of the best daily habits I’ve established is not checking my e-mail or social media accounts first thing in the morning. Create specific windows of time for your online tasks. It’s okay to check your e-mail periodically in case you receive urgent requests from your boss or co-workers, but if you check and there aren’t any, abort and get back to your day.
狀態更新、留言、貼吧、視頻，人們易於沉浸於網絡世界。當意識到時，大半天已經過去了，你還什麼都沒做。尤其對於我們那些通過互聯網工作的人。我養成的最佳日常習慣之一，早晨第一件事不查看郵箱或社交媒體帳號。爲在線任務設立特定的時間區間。當然，定期查看郵箱，看是否有來自老闆或同事的緊急郵件，很有必要，但如果沒有，馬上退出，返回現實世界。

9. Create an Evening Routine
晚間有計劃

Your evening routine is just as important as your morning routine, as it prepares your body for a solid night’s sleep. Create a relaxing routine that starts about an hour before you go to bed, and use it as your body’s “signal” that it’s time to go to sleep.
晚間安排和晨時安排同樣重要，因爲它爲睡個踏實覺做身體上的準備。上牀1小時前做些放鬆的事情，把它當作該上牀睡覺的身體“信號”。