别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些

共 2 集

剧集目录

集	标题	时长
P1	别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些	50:48
P2	别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些	35:36

P1 · 别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些 p01 上 (P1)

别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些 p01 上 (P1)

发布于 2026-11-03 · 时长 50:48

字幕摘录

时间	英文	中文
0:00	Procrastinating is choosing to delay a better future.	拖延就是在拖延更美好的未来。
0:03	It's choosing to ignore the results	它选择忽略结果
0:05	that you could be having,	你可能会有,
0:06	the potential that you could be fulfilling.	你可能实现的潜力。
0:08	Fix the inputs and the outputs will fix themselves.	调整投入和产出将自行调整。
0:11	Fix the daily habits and you'll be led	改变日常的习惯,你会被引导
0:13	to a different destination.	到另一个目的地
0:14	Time is precious.	时间是宝贵的。
0:16	Today, you and I are getting to learn	今天,你和我开始学习
0:18	from the incredible James Clear.	从不可思议的詹姆斯·克莉尔。

展开字幕全文（1379 条）

序号	英文	中文
1	Procrastinating is choosing to delay a better future.	拖延就是在拖延更美好的未来。
2	It's choosing to ignore the results	它选择忽略结果
3	that you could be having,	你可能会有,
4	the potential that you could be fulfilling.	你可能实现的潜力。
5	Fix the inputs and the outputs will fix themselves.	调整投入和产出将自行调整。
6	Fix the daily habits and you'll be led	改变日常的习惯,你会被引导
7	to a different destination.	到另一个目的地
8	Time is precious.	时间是宝贵的。
9	Today, you and I are getting to learn	今天,你和我开始学习
10	from the incredible James Clear.	从不可思议的詹姆斯·克莉尔。
11	He's widely regarded as one of the top experts in the world	他被广泛视为世界顶尖专家之一
12	on habit formation and behavior change,	关于习惯的形成和行为改变,
13	whose book on habits has sold 25 million copies.	他们的习性书卖了2500万份
14	I'm talking about none other than Atomic Habits.	我说的是原子哈比特人
15	I feel like if I sit there and I ruminate about something,	我觉得,如果我坐在那里和我反省的东西,
16	it just gets worse, it gets bigger in my head.	它只是越来越糟糕, 它在我的头上变得更大。
17	But if I take one small action on it,	但是,如果我对它采取一个小行动,
18	if I just get started on it,	如果我刚刚开始它,
19	now I'm influencing the outcome.	现在我在影响结果
20	Now I'm shaping what's gonna happen.	现在我决定会发生什么。
21	Action relieves anxiety.	行动可以缓解焦虑。
22	You said at the very beginning is that the secret	你一开始就说这个秘密
23	to winning is knowing how to lose.	赢就是知道怎么输
24	How do you start the engine up again	你怎么发动引擎
25	and what's the mistake you see people making?	和什么错你看到人们做?
26	There's just a period where you just gotta get through.	只有一个时期,你只需要通过。
27	Life might be bad now,	生活现在可能不好
28	but that doesn't mean it's always gonna be that way.	但这并不意味着它总是会是那样。
29	Life might be hard now, but it's not always gonna be hard.	生活现在可能很艰难,但并不总是很难。
30	And you're gonna be okay.	你会没事的
31	You're gonna make it out the other side.	你会到另一边的
32	I think we should all give ourselves permission	我觉得我们都应该允许自己
33	for our habits to shift based on the season	我们的习惯会因季节而改变
34	that we're facing.	我们面对的。
35	Explain the four laws of behavior change.	解释行为四法变化.
36	The first law is to make it obvious.	初法为显.
37	The second law is to make it attractive.	第二法为令其有情.
38	The third law is to make it easy.	第三法为方便.
39	The easier, more convenient, frictionless, simple a habit is,	越容易,越方便,无摩擦, 简单的习惯是,
40	the more likely it is to be performed.	这样做的可能性越大。
41	And the fourth and final laws.	及第四与终法.
42	That's amazing.	这是惊人的。
43	Hey, it's your buddy Mel.	嘿,这是你的朋友梅尔。
44	And before we jump into this unbelievable conversation	在我们跳进这个难以置信的对话之前
45	with James Clear, you're about to learn	和詹姆斯・克莉儿,你即将学习
46	that you're not the problem.	你不是问题所在
47	The fact that you don't have systems is the problem.	问题在于你没有系统
48	You're gonna learn these systems.	你会学习这些系统。
49	We're gonna get right into it.	我们马上就去
50	You're gonna love this.	你会喜欢的
51	It's gonna help you achieve your goals.	这会帮助你实现你的目标。
52	But I have a goal too.	但我也有目标
53	My goal is that 50% of you who watch here on YouTube	我的目标是你们50%的人在YouTube上观看
54	are subscribers.	用户。
55	And right before we were about to start this episode,	就在我们要开始这集之前
56	my team showed me this.	我的团队告诉我这个。
57	57%的你们看Mel Robbins播客
58	在YouTube上,
59	You're the kind of person who likes supporting people	你是那种喜欢支持别人的人
60	who support you.	谁支持你。
61	My goal is that we get to 50%.	我的目标是我们得到50%。
62	So please, if that subscribe button is lit up,	所以,请,如果订阅按钮被点亮,
63	it means you're not a subscriber.	意思是你不是订户
64	Please hit subscribe.	请点击订阅。
65	It's free.	自由无碍.
66	That's how you can show your support	这样你才能表示支持
67	to your friend Mel Robbins.	给你的朋友梅尔·罗宾斯
68	And that way you don't miss a thing.	那样你就不会错过任何东西
69	It also tells me and the team,	这也告诉我和团队,
70	oh my gosh, you love the guests that we're bringing you,	哦,我的上帝,你爱的客人我们带给你,
71	the content that we're putting here,	我们放在这里的内容,
72	and an attempt to support you in creating a better life.	并尝试帮助你创造更好的生活。
73	All right, thanks for doing that.	好吧,谢谢你这样做。
74	You ready to break bad habits and lock in new ones	你准备打破坏习惯,锁上新习惯
75	using James Clear's research?	利用詹姆斯·克里尔的研究?
76	I bet you are.	我敢打赌,你是。
77	So let's jump in.	让我们跳进去。
78	James Clear, welcome to the Mel Robbins podcast.	詹姆斯·克莉尔欢迎收看梅尔·罗宾斯播客
79	Hello, Mel.	你好,梅尔。
80	How are you?	你好吗?
81	I am fantastic.	我超赞的
82	I am so excited to be able to have this conversation	我很高兴能有这种对话
83	with you because your work has made such a big difference	与你,因为你的工作已经产生了很大的影响
84	in my life.	在我的生命中,我曾经是
85	I have bought Atomic Habits and pressed it	我买了原子弹哈比特,按住了
86	into people's hands more times than I can count.	进入人们的手中比我想象的还要多
87	And to be able to unpack the simple	为了能够解开简单的
88	but powerful insights today,	但今天的深刻见解,
89	I've just been looking forward to this	我一直期待着这个
90	since I started the podcast.	自从我开始播客。
91	Well, thank you so much.	非常感谢
92	That's very nice of you to say.	说得真好
93	Well, it's true.	嗯,这是真的。
94	And here's where I wanna start.	我想从这里开始
95	What will I experience in my life	我这辈子会经历什么
96	that could be different, James?	这可能是不同的,詹姆斯?
97	If I take everything that you're about to share with us	如果我拿走你将要分享的一切
98	and teach us today to heart and I apply it to my life.	并教我们今天的心脏我把它应用到我的生活。
99	Well, I'll give you three things right off the bat.	好吧,我给你三样东西从蝙蝠。
100	So first is action relieves anxiety.	所以首先,行动可以缓解焦虑。
101	Action relieves anxiety.	行动可以缓解焦虑。
102	So if you're feeling stressed about something,	所以如果你觉得压力很大
103	you fear something,	你害怕的东西,
104	there's a problem that's kind of bothering you,	有个问题困扰着你
105	taking action on it reduces the fear	采取行动减少恐惧
106	that you feel about the problem	你对问题的感觉
107	because now you're influencing the outcome.	因为现在你正在影响结果
108	Second thing is it builds resilience.	第二件事是,它建立复原力。
109	So in a lot of ways, I feel like the secret	所以从很多方面来说,我感觉就像秘密
110	to winning is knowing how to lose.	赢就是知道怎么输
111	And what I mean is it's knowing how to bounce back	我的意思是它知道如何反弹
112	from a loss.	从损失。
113	And so many of the things that we'll talk about today	我们今天要谈的许多事情
114	are about getting started	即将开始
115	and about making it easier for yourself to get started,	以及让自己更容易开始,
116	particularly after you fail, after you've suffered something.	特别是在你失败之后, 在你遭受了什么。
117	And so the secret to winning is knowing how to lose.	所以赢的秘诀是知道怎么输
118	And these strategies will teach you	这些策略会教你
119	how to be more resilient and bounce back from those losses.	如何更具有韧性从这些损失中回弹。
120	And then the third thing is better results.	第三件事就是更好的结果。
121	You know, in a way,	你知道,在某种程度上,
122	procrastinating is choosing to delay a better future.	拖延是选择拖延更美好的未来。
123	It's choosing to ignore the results	它选择忽略结果
124	that you could be having,	你可能会有,
125	the potential that you could be fulfilling.	你可能实现的潜力。
126	And most of our outcomes in life are a lagging measure	我们生活中的大部分成果都是落后的
127	of the habits that precede them.	在他们之前的习惯。
128	So your bank account is a lagging measure	所以,你的银行账户是一个落后的计量
129	of your financial habits.	你的财务习惯。
130	Your physical fitness is a lagging measure	你的体能很落后
131	of your training habits.	你的训练习惯。
132	Your knowledge is a lagging measure of your reading habits.	您的知识是您阅读习惯的滞后度量.
133	It's the thing that is the result of the action.	其事即是行动果.
134	You're basically saying the bank account I see today	你根本就是说我今天看到的银行账户
135	is a result of the habits that I had like a year ago?	是因为一年前的习惯?
136	Yeah, almost all things that we have now	是啊,几乎所有的东西,我们现在
137	are a result of the daily life,	是日常生活的结果,
138	the daily system that we've been following	我们一直跟踪的日常系统
139	for the last, say, six months or a year or two years.	六个月或一年或两年
140	You know, it's the things that you do each day	你知道,这是你每天做的事情
141	that lead you to the outcomes that you have right now.	导致你现在的成果。
142	Now, look, I'm not saying that habits	现在,你看,我不是说习惯
143	are the only thing that matter in life, right?	生命中唯一重要的是什么吗?
144	You have luck and randomness, you got misfortune.	你有运气和随机性, 你有不幸。
145	There are all sorts of things	有各种各样的事情
146	that can influence the final outcome.	这会影响最终结果
147	But by definition, luck and randomness	但根据定义运气和随机性
148	are not under your control, and your habits are.	不在你控制之下, 你的习惯是。
149	And the only reasonable, rational approach in life	生命中唯一合理合理的方法
150	is focus on the pieces of the situation	关注局势
151	that are within your control.	这些都是你控制。
152	And so we also badly, this is an interesting thing in life,	所以,我们同样糟糕的是, 这是一个有趣的事情在生活中,
153	we also badly want better results.	我们也非常希望取得更好的结果。
154	You know, we also badly want to make more money	你知道,我们也非常想赚更多的钱
155	or double productivity or be fit or reduce stress.	或双重生产力,或适应或减轻压力。
156	But the irony is the results	但讽刺的是结果
157	are not actually the thing that needs to change.	其实不是需要改变的事情。
158	It's like fix the inputs and the outputs will fix themselves,	这就像修复投入和产出会修复自己,
159	fix the daily habits,	修补日常习惯,
160	and you'll be led to a different destination.	你会被带往另一个目的地
161	You know, in some ways, I feel like the two timeframes	你知道,在某些方面,我觉得像两个时间框架
162	that matter most in life are like 10 years and one hour.	生命中最重要的就是十年零一小时
163	So 10 years is shorthand for like,	因此,10年是简指,喜欢,
164	what are the big, meaningful things	何谓大而有意义的事情
165	you really care about in life?	你真的在乎生活吗?
166	I mean, sit there and think about most of us.	我的意思是,坐在那里想我们大多数人。
167	Like, what do we really want to do?	我们到底想做什么?
168	You know, we want to have a marriage that we're proud of	你知道,我们想有一个我们骄傲的婚姻
169	or raise kids that are successful	或抚养成功的孩子
170	or to build a business that thrives	或兴建繁荣的事业
171	or to get in the best shape of your life.	或者进入你生命中最好的状态
172	Whatever it is, whatever that big thing is,	不管它是什么, 不管是什么大东西,
173	it's almost always a multi-year,	它几乎总是一个多年,
174	sometimes a multi-decade process.	有时是一个十年的过程。
175	So 10 years is shorthand for like,	因此,10年是简指,喜欢,
176	what's that big vision?	甚么是大观.
177	And then one hour is shorthand for	然后一个小时是简写
178	what can I do in the next hour	接下来一小时我能做什么?
179	that contributes to where I want to be in 10 years?	有助于我10年后的梦想?
180	You know, like never let a day pass	你知道,就像从来没有让一天过
181	without doing something	不做点什么
182	that is going to benefit you in a decade.	十年后你将受益匪浅
183	And if you can live in those two mindframes,	如果你能活在这两个脑框里
184	if you can have like both this long-term vision	如果你能像这两个长期愿景一样
185	and this bias for short-term action,	和这种对短期行动的偏见,
186	you don't let a day pass without doing something	你总不能让一天不做任何事
187	that's going to benefit you 10 years from now,	10年后你将受益匪浅
188	you don't even need to wait 10 years usually.	你通常不需要等十年
189	Usually it's like a year or two	通常像一两年
190	and you're shocked by how much progress you made.	你对所取得的进步感到震惊
191	Well, already you are dropping very clear,	好了,你已经下降非常清楚,
192	very simple and very powerful truths,	非常简单和强大的真理,
193	I'm going to call them,	我要给他们打电话,
194	that action relieves anxiety,	行动可以缓解焦虑,
195	which we're going to dig into,	我们要去挖掘,
196	that the secret to winning is knowing how to lose.	赢的秘诀是知道怎么输
197	And tell me the third one again about procrastination.	复说第三颂延寿经.
198	Procrastinating on something important	等待着一些重要的事情
199	is choosing to delay a better future.	选择推迟一个更美好的未来。
200	So you know this is important to you,	所以你知道这对你很重要
201	you know this is important to your life,	你知道这对你的生活很重要
202	but not taking action on it,	但却不采取行动,
203	now you're just pushing, kicking the can down the road,	现在,你只是推, 踢罐子在路上,
204	pushing the results further and further out.	将结果进一步推开。
205	And so by you, the question you asked me was,	你问我的问题是
206	if I take this seriously	如果我认真对待这个
207	and I follow through on these things,	我跟踪这些事情,
208	how will life change?	生活会怎样改变?
209	And the answer is,	答案是,我们...
210	you'll no longer be delaying a better future,	你不会再拖延更美好的未来了
211	you'll be working toward it,	你会努力的
212	you'll be contributing to it.	你会为此做出贡献的
213	Interview's over.	采访结束了。
214	I mean, that right there was absolutely,	我的意思是,这是正确的绝对,
215	I cannot wait to dig into this.	我迫不及待想调查这件事
216	What I would love to talk about first though,	我想先谈一下
217	in case the person who is listening right now	以防现在在听的人
218	或者谁在YouTube上观看,
219	doesn't know what a habit is,	不知道是什么习惯,
220	what is the simplest definition	最简单的定义是什么
221	for how to think about a habit	如何思考习惯
222	and why are they so important?	他们为什么这么重要?
223	Sure, okay, so good question.	当然,好的,问题很好
224	I'm going to define a habit in a couple of different ways.	我要用几种不同的方式来定义一种习惯.
225	So first way,	所以,第一办法,
226	if you were to talk to an academic or a researcher,	如果你要和学者或研究员谈话
227	they're going to tell you habits	他们会告诉你的习惯
228	are these automatic mindless routines,	这些都是自动无脑的常规,
229	things you do without even really thinking about it.	做一些你甚至没有真正想过的事
230	Okay, so like how you pull your pants.	好吧就像你拉裤子一样
231	Brush your teeth, tie your shoes,	刷牙、系鞋带
232	put your pants on the same leg each time.	每次都把裤子放在一条腿上
233	It's just these automatic mindless behaviors.	这只是这些自动无脑的行为。
234	And it is true that there are many habits	确实有很多习惯
235	that are like that throughout the day.	整天都这样
236	But there's, I think, a different type of way	但是,我认为,有另一种方式
237	that we use the word habit to describe most things.	我们用习惯这个词来形容大多数事情。
238	Like if I were to ask you,	就像我问你,
239	Mel, what are some habits you're going to work on?	梅尔,你有什么习惯要去工作?
240	You're not going to say stuff like that.	你不会说这种话的
241	You're going to say,	你会说,
242	I'm trying to get the habit of meditating every morning	我试图得到习惯每天早上冥想
243	or I want to get in the habit of writing every day	或者我每天都想习惯写作
244	or going to the gym three days a week or whatever.	或者每周三天去健身房之类的
245	All of them.	一切众生.
246	All of them, James.	他们所有人,詹姆斯。
247	All those.	所有这些
248	That's more like a routine.	这更像是例行公事
249	In a technical academic sense,	在技术学术意义上,
250	it's not automatic the way that brushing your teeth might be.	它不是自动的方式刷牙可能。
251	But what you mean is I want to do it consistently	但你的意思是我想坚持下去
252	and regularly.	并定期。
253	And so most of atomic habits is about that stuff.	所以大多数原子的习惯都是关于那些东西的。
254	It's about how do we pick these big important things	是关于我们如何选择这些重要的东西
255	in our lives and do them	我们的生活,并做他们
256	with greater consistency and frequency?	更一致和更频繁?
257	There are these simple systems and things	有一些简单的系统
258	and rules that you're going to teach us today	还有你今天要教给我们的规则
259	that I love because I think when you're somebody	我喜欢是因为当你是某个人时
260	that's struggling to make changes stick in your life	很难改变你的生活
261	or to even get started,	或者甚至开始,
262	you see it as a deficit in your personality.	你认为这是个性上的缺陷
263	You beat yourself up and say, I have no willpower.	你打了自己,说,我没有意志力。
264	I'm the only loser on the planet	我是地球上唯一的失败者
265	who doesn't have a morning routine.	谁没有早上的习惯。
266	And what I love so much about your work	我非常爱你的工作
267	is you're about to show us, no, no, no, no, no.	你要告诉我们,不,不,不,不,不。
268	It's not a failure in you.	这不是你的失败。
269	It's a failure in the things that you're going to teach us.	尔时世尊所教诸事皆为失败.
270	Well, a lot of the conversation about habits	嗯,很多关于习惯的谈话
271	kind of frames things that way.	那种框框的东西这样。
272	Like if you hear people say,	就像你听到别人说,
273	oh, I wish I just had the discipline	哦,我希望我只是有纪律
274	to follow through on this,	接下来,
275	or maybe if you really wanted to do it,	或者如果你真的想这样做,
276	then you would follow through.	然后,你会跟踪通过。
277	Maybe if you really wanted to do it,	也许如果你真的想这样做,
278	you would have more willpower, discipline or grit.	你会有更多的意志力,纪律或精神。
279	And I don't want to totally dismiss	我不想完全放弃
280	discipline and willpower and grit.	纪律意志力和精神
281	They're all very important qualities in life.	他们都是生活中非常重要的品质.
282	But I don't know that that answer is quite right.	但我不知道这个答案很正确。
283	I think many people, I bet most people	我想很多人,我打赌大多数人
284	genuinely do want to improve,	真的,的确想改进,
285	genuinely do want to perform at a higher level,	真的,的确很想在更高一级工作,
286	genuinely would like to have better results.	真正希望取得更好的结果。
287	So what I would say is,	所以我会说,
288	look, if you're struggling to improve,	听着如果你在努力改进
289	the problem isn't you.	问题不是你
290	The problem is your system.	问题在于你的系统
291	You know, we don't change	你知道,我们没有改变
292	not because we don't want to change,	不是因为我们不想改变
293	but because we have the wrong system for change.	但因为我们有错误的系统改变。
294	And if you can have the right system,	如果你有正确的系统
295	the right elements in place,	正确的要素到位,
296	then improving becomes much easier.	然后,改善变得容易得多。
297	Well, I flagged that exact quote.	嗯,我标出了确切的引文。
298	I'm going to read to you from Atomic Habits,	我要从原子哈比特人那里读给你听
299	page 27.	第27页。
300	If you're having trouble changing your habits,	如果你改变习惯有困难
301	the problem isn't you.	问题不是你
302	The problem is your system.	问题在于你的系统
303	Bad habits repeat themselves again and again,	坏习惯反复重复
304	not because you don't want to change,	不是因为你不想改变
305	but because you have the wrong system for change.	但因为你有错误的系统改变。
306	You do not rise to the level of your goals.	你没有达到你的目标水平。
307	You fall to the level of your systems.	你跌到了你系统的水平
308	And one of the core themes	和核心主题之一
309	that you're going to teach us today	今天你要教我们
310	is how to stop focusing on the goal	如何停止专注于目标
311	or the change we want to make	或者我们想做的改变
312	and really focus on the system	并真正专注于系统
313	that helps us create that goal.	帮助我们创造这个目标。
314	Would you define what exactly is a system?	你能定义一个系统是什么吗?
315	A system is just a collection of habits.	一个系统只是习惯的集合。
316	So it can be really small habits,	所以,它可以是真正的小习惯,
317	but it's a collection of habits	但这是一套习惯
318	that are all oriented toward the same outcome.	都是为了同样的结果
319	Oh, I'm thinking about how to make the habit stick.	哦,我在想如何让习惯粘住。
320	So you're first talking about,	所以,你首先谈论,
321	okay, you've got this result that you want,	好吧,你有这个结果你想要,
322	you have this goal,	你有这个目标,
323	but what is the system,	但系统是什么?
324	the daily things that you're going to be doing	你每天会做的事
325	in order to make this result happen in the future?	为了让这个结果在未来实现?
326	Now, before we get into goals versus system,	在进入目标对系统之前
327	for somebody who hasn't read the book,	对于一个没有读过这本书的人,
328	could you talk about that concept in Atomic Habits	你能在"原子哈比特人"里讲讲这个概念吗?
329	getting 1% better every day?	每天好一点?
330	This is one of the key ideas in the book.	这是书中的关键思想之一.
331	And it's just this idea that tiny changes	只是这个想法微小的变化
332	add up to a surprising or remarkable degree.	加起来有惊人的或显著的。
333	So the math of this,	所以,这个数学,
334	if you get 1% better each day for a year,	如果你一年里每天好1%
335	so 1.01 to the 365th power,	因此,1.01 到365强,
336	you get 37.78 times better by the end of the year.	到年底你得到37.78倍的好。
337	If you get 1% worse,	如果你让1%更糟糕,
338	so 0.99 to the 365th power,	因此,0.99 到365功率,
339	you drive yourself almost all the way down to zero.	你几乎把车开到零
340	I think it's 0.03.	我认为是0.03。
341	And so you have these results	所以你有这些结果
342	that are shockingly large or shockingly small	令人震惊的大小
343	based on little tiny actions that you do each day.	根据你每天做的小动作
344	And I think it's interesting because,	我觉得这很有趣因为
345	what is the difference between a choice	选择的区别是什么
346	that's 1% better, 1% worse?	这是1%好,1%坏?
347	On any given day, not a whole lot.	在任何特定的日子,不是很多。
348	What is the difference between somebody	一个人有什么区别
349	who reads for 10 minutes today	他今天读了十分钟
350	and somebody who doesn't read at all?	和一个不识字的人?
351	Basically nothing.	基本上什么都没有。
352	Reading for 10 minutes does not make you a genius.	10分钟的阅读并不代表你是个天才
353	But if you're the type of person who always goes to bed	但是如果你是那种总是上床睡觉的人
354	a little bit smarter than they were when they woke up,	比他们醒来时聪明一点
355	the person who always finds a little bit of time	总能找到一点时间的人
356	to learn something new,	学习新的东西,
357	yeah, that can be a pretty meaningful difference	是啊,这可能是一个相当有意义的区别
358	in wisdom and insight,	在智慧和洞察力中,
359	especially over a 10, 20, 30 year period.	特别是在10、20、30年的时间里
360	So we all have these habits that we're doing each day	我们每天都有这样的习惯
361	and it's easy to overlook them,	很容易忽略他们,
362	but time will magnify whatever you feed it.	但时间会放大你喂的东西
363	So if you have good habits, time becomes your ally.	如果你有好习惯时间就会成为你的盟友
364	And every day that goes by,	每一天都这样
365	you put yourself in a stronger position.	你让自己处于更强的地位
366	If you have bad habits, time becomes your enemy.	如果你有坏习惯时间就会变成你的敌人
367	And every day that goes by,	每一天都这样
368	you dig the hole a little bit deeper.	你挖的洞更深一点。
369	And that's really what getting 1% better is about.	这才是获得1%好的结果。
370	It's this emphasis on trajectory rather than position.	重点是轨迹而不是位置
371	Now, if you had a 747	现在,如果你有一个747
372	that was sitting on the runway in Los Angeles,	坐在洛杉矶的跑道上,
373	and it takes off and it's gonna go to New York,	它会起飞,它会去纽约,
374	if you nudge the nose of the plane six feet at the start,	如果你一动飞机的鼻子六英尺开始,
375	when it takes off,	当它起飞时,
376	it'll land in Washington DC rather than New York City.	它会降落在华盛顿而不是纽约市
377	And it's just about this difference	和它只是这个区别
378	that a tiny change can make,	微小的变化,
379	the difference that a small improvement	一种小的改善
380	or being on a slightly different trajectory can result in.	或者在稍稍不同的轨迹上出现
381	Small changes when they're compounded	小变化,当它们复合
382	over a great distance or a long time	远或远
383	can lead you to a very different result.	能让你得到不同的结果
384	It's hard to wrap your mind around the fact	很难将你的想法围绕事实
385	that if I just focus on getting 1% better every day	如果我只专注于每天提高1%
386	for a year that I end up 37.7 times better.	一年,我最终37.7倍。
387	Can you give me like a,	你能给我像一个,
388	like what, if I do like a push-up every day,	喜欢什么,如果我做每天喜欢俯卧撑,
389	then maybe at the end of the day,	也许到最后,
390	like, no, I'm serious.	喜欢,不,我是认真的。
391	I wanna visualize what this is because that's amazing.	我想想象一下这是什么因为它是惊人的。
392	I think first of all,	我首先认为,
393	it's not really about getting caught up in the exact number.	这不是真正关于陷入确切的数字。
394	It's more about the philosophy.	更论哲学.
395	It's like an attitude and approach of,	这就像一种态度和方式,
396	can I try to find some small way to get better each day?	我可以试着找到一些小方法来改善的每一天?
397	The math of it is just compound interest.	它的数学只是复合兴趣。
398	You know, like it's just a compounding curve	你知道,就像它只是一个复合曲线
399	and compound interest is almost always surprising	而复合兴趣几乎总是令人惊讶
400	what it turns into in the long run.	从长远来看它变成了什么
401	And the effects of your habits	还有你习惯的影响
402	can also almost always be surprising	也几乎总是令人惊讶
403	what they can turn into.	他们可以变成什么。
404	Now, your habits are not exactly	现在,你的习惯是不完全的
405	like a mathematical formula, right?	像数学公式,对不对?
406	Like your life is not exactly like some equation	就像你的生活不完全一样
407	that you're gonna calculate,	你要计算,
408	but the principle of trying to find some small way to improve	但试图寻找一些小的改进方法的原则
409	and trusting how that can accumulate and compound over time,	并相信如何积累和复合的时间,
410	that is very true.	这是非常正确的。
411	And it also, I think, is very much how it feels	我认为,它也是一种感觉
412	on a given day, which is the actions feel	在某一天,这就是行动的感觉
413	kind of insignificant on a daily basis.	有点微不足道
414	They're very easy to overlook on a daily basis	每天都很容易被忽略
415	and very surprising what they turn into,	他们忽然变成那样,
416	good and bad, a year or two or three from now.	善恶,一二三年后
417	And so it's really about mastering those small daily actions	所以,这真的是关于掌握这些小的日常行动
418	and what that can lead us to in the long run.	以及从长远来看能带给我们什么
419	What are the top two or three surprising ones	最好的两三个是什么?
420	that if you did 1% better every day,	如果你每天表现好1%
421	you'd be shocked at where you ended up in a year?	你会对一年后你最后的结局感到惊讶吗?
422	You'd be surprised if you work on almost anything	如果你几乎什么都做,你会很惊讶的
423	consistently for, say, two years,	两年来,
424	you're almost guaranteed to be in the top,	你几乎可以保证在顶端,
425	you know, one to 5% of the population on it.	要知道,百分之一到五的人口在上面。
426	I mean, nobody else is spending that amount of time on it.	我的意思是,没有人花那么多时间在它。
427	So that doesn't mean that you're gonna play in the NBA	这并不意味着你会在NBA比赛中出场
428	if you practice basketball for two years,	如果你练篮球两年,
429	but it does mean you will be a much better	但这确实意味着你会更好
430	basketball player.	篮球运动员.
431	You know, James, let's talk more about this.	你知道,詹姆斯,让我们多谈谈这个。
432	There's a deeply personal story,	有一个深刻的个人故事,
433	something that happened to you,	事情发生在你身上,
434	that explains the 1% rule.	这解释了1%的规则。
435	Yeah, so I, you know, I grew up in a family	是啊,所以我,你知道, 我长大在一个家庭
436	who played lots of different sports	玩过很多不同的运动
437	and I played baseball for a long time.	我打棒球很长一段时间。
438	And when I was in high school,	当我在高中,
439	I suffered this really serious baseball injury	我受了这么严重的棒球伤
440	where I was hitting the face of the baseball bat.	我打棒球棒的脸。
441	And it was an accident.	这是意外
442	You know, a classmate of mine took a swing	你知道,我的一个同学摇摆了一下
443	and kind of bat came out of his hands	一种蝙蝠从他手中出来
444	and rotated through the air	并在空气中旋转
445	and struck me right between the eyes,	我从两眼之间被打中,
446	broke my nose, shattered both eye sockets,	打破了我的鼻子, 粉碎了两个眼睛插座,
447	broke the bone behind my nose,	我鼻子后面的骨头断了
448	kind of deeper inside your skull.	你的头骨里面有点深
449	I was air cared to the hospital	我被送去医院了
450	and I was in a medically induced coma overnight.	我一夜之间陷入了一场医学上的昏迷
451	And then the next day, my vitals had kind of stabilized	第二天我的体征稳定了
452	to the point where they could release me from the coma.	他们可以把我从昏迷中释放出来
453	And it was a really long road back.	这回路很长
454	You know, I couldn't drive a car for the next nine months.	接下来的九个月我无法开车
455	When I went to my first physical therapy session,	当我第一次参加物理治疗时
456	I was practicing basic motor patterns,	我在练习基本运动模式
457	like walking in a straight line,	喜欢走在一条直线上,
458	had double vision for weeks.	有双目视数周。
459	So it took a while.	所以花了一段时间。
460	And all I wanted, you know, I was a teenager,	我只想,你知道, 我是一个青少年,
461	I was 16, 17 years old.	当时我16,17岁.
462	All I wanted was to get back to being this normal,	我只想恢复正常状态
463	young, healthy kid before, you know,	年轻,健康的孩子之前,你知道,
464	be able to drive a car and go to baseball and play	可以开车去棒球场玩
465	and whatever.	还有别的什么
466	But it was a time in my life	但那是我生命中一个时代
467	when I was forced to start small.	当我被迫开始小。
468	You know, I had to just focus on,	你知道,我不得不专注于,
469	what can I do at this physical therapy session?	我在这物理治疗课上能做什么?
470	Am I making any progress from today?	我从今天起有任何进展吗?
471	Yeah, the last session to this one.	是啊,最后一课到这个。
472	You know, if I can't do anything physically,	你知道,如果我不能做任何东西,
473	couldn't play baseball for about a year,	一年左右都打不下棒球了
474	then, you know, can I study and do well on this test	那么,你知道,我可以学习和做得很好在这个测试
475	or try to find some small win,	或者试图找到一些小赢,
476	some small improvement that I can make.	我能做的一点小改进
477	And all the things that we're about to talk about today,	而今天我们将要谈论的一切,
478	I would never have said it that way then.	我绝对不会这么说的
479	Like I wouldn't have said,	就像我不会说,
480	oh, I'm just trying to get 1% better.	哦,我只是想让1%更好。
481	You know, like I didn't have a language for it.	你知道,就像我没有语言用于它。
482	But it was an experience that forced me to realize	但它是一个经验迫使我意识到
483	how small actions can be and still be meaningful.	多么小的行动能够而且仍然有意义。
484	And that progress can take a long arc.	这种进步需要很长的弧度。
485	I barely played baseball in high school.	我高中时几乎没打棒球
486	After the injury, I basically missed the whole next year.	受伤后,我基本上错过了明年的全程.
487	I went to college.	我上过大学
488	First year, I came off the bench.	第一年,我从长凳上下来。
489	Second season, I was a starter.	第二季,我是一个开始。
490	Third season, I was team captain.	第三季,我是队长
491	Then fourth year, I was an Academic All-American.	第四年,我成为全美学者
492	And that's like a five or six year arc from that stuff.	这就像一个五六年的弧从那些东西。
493	And I never played professionally,	我从来没有玩过专业的,
494	but I look back on that	但我回头看
495	and I feel like I was able to maximize my potential.	我觉得我能够最大限度地发挥我的潜力
496	And, you know, we all have things in life	而且,你知道,我们都有东西在生活中
497	that we don't ask for.	我们不要求。
498	And this was one for me.	这是给我的
499	It was one of the first things I said	这是我第一次说
500	when I woke up the next day was I never asked for this.	第二天我醒来的时候我从来没有要求过
501	But you have to get out of that self-pity loop.	但你必须摆脱那种自怜的循环
502	It just does not serve you.	它只是不为你服务。
503	A bad attitude and self-pity makes every problem harder.	不良的态度和自我怜悯使每个问题都更难解决.
504	And so you're just layering on another challenge	所以,你只是层层的另一挑战
505	to the already challenging situation.	面对本已充满挑战的局面
506	And so instead, I tried to be as positive	于是,我尝试了积极
507	as I could about it, you know,	正如我能做的,你知道的,
508	and try to find things to improve each day.	并尝试找到东西每天改善。
509	And again, it took five or six years,	再说一遍,花了五六年时间
510	but I think that process taught me a lot	但我认为这个过程教会了我很多
511	about building small habits	关于建立小习惯
512	and bouncing back from challenges.	从挑战中恢复过来
513	And so eventually, 10 years later,	所以最终,10年后,
514	when it came time to write the book,	当书写的时候,
515	I think the book is better because I struggled.	我觉得这本书更好,因为我挣扎。
516	It was better because I had to go through that process.	这样做更好,因为我必须经历这个过程。
517	And now I know, just like everybody else,	现在我知道了就像其他人一样
518	how hard it is to build habits,	建立习惯有多难
519	how long it takes to make progress,	需要多长时间才能取得进展,
520	and, you know, how challenging it can be	而且,你知道, 如何挑战
521	to see the improvement that you've been wishing for.	看看你一直希望的改善
522	And so I think those struggles	所以我认为这些斗争
523	ended up resulting in better material.	最终产生了更好的材料。
524	Wow, that story really struck me when I read the book,	哇,那个故事真的让我印象深刻当我读这本书,
525	and I'm so glad you shared it	我很高兴你能分享
526	because it does illustrate the power of the 1% rule.	因为它确实说明了1%规则的力量。
527	The human mind is a learning machine.	人类的心灵是一种学习机器.
528	Almost every skill that you have today	几乎你今天拥有的所有技能
529	was previously unknown to you.	之前你还不知道
530	When you were born,	当你出生的时候,
531	you didn't know how to tie your shoes	你不知道怎么系鞋带
532	or cut a tomato or make spaghetti or whatever,	或切番茄或做意大利面条什么的,
533	but you know all that stuff now because you practiced it.	但你现在知道这些了因为你练习过
534	And you can get better at anything that you practice.	你可以在任何你练习的事物上得到更好的。
535	I think it's interesting if you look at people,	我觉得如果你看人,这很有趣,
536	what are people spending their time practicing each day?	人们每天在练习什么?
537	You know, like a lot of people are practicing	你知道,像很多人在练习
538	the art of getting mad on social media.	在社交媒体上发疯的艺术
539	People are practicing the fine craft of being fearful	人们在练习恐惧的美术
540	and reading about all the ways	和阅读所有的方式
541	that the world is falling apart.	世界正在瓦解
542	They're practicing scrolling their phone.	他们在练习滚动手机
543	You know, like what are you trying to get good at?	你知道,喜欢什么你想得到好?
544	I think it's worth to ask,	我觉得应该问问,
545	like what am I practicing each day?	就像我每天练习什么?
546	What am I training for?	我训练是为了什么?
547	And every moment is a repetition,	每一刻都是重复,
548	and your brain will automatically get better	你的大脑会自动好转
549	at the things that you repeat.	在你重复的东西。
550	Whatever you repeat, you reinforce.	无论你重复什么,你加强。
551	And so you wanna make sure	┮稱絋)
552	you're reinforcing the right things.	你在强化正确的东西。
553	What I love about what you just said	我喜欢你刚才说的话
554	is that oftentimes when you're thinking about habits,	当你想起习惯时
555	you're thinking about the new ones,	你想着新的,
556	and we don't often have that moment	我们不常有那个时刻
557	of honest reflection with ourselves,	诚实的反思,
558	where we say, wait a minute, I already have a lot of habits.	我们说,等一下,我已经有很多习惯了
559	And if I don't like how my life looks and feels right now,	如果我不喜欢我的生活和感觉现在,
560	whether that's the balance of my bank account	这是否是我的银行账户余额
561	or the way that I feel in my body	或是我体内的感觉
562	or the kind of relationship I'm in or my drinking habits	或那种我的关系或我的酗酒习惯
563	or what I'm doing with my free time,	或者我空闲时间做什么
564	then changing my habits is the way	然后改变我的习惯就是方法
565	I change the circumstances of my life.	我改变了我的生活环境。
566	Here's an interesting one for you.	给你一个有趣的
567	Something like scrolling your phone or whatever.	像是在滚动你的手机之类的
568	Most people would be like, yeah,	大多数人会喜欢,是的,
569	that's probably one I don't wanna do as much.	我可能不想这么干
570	But what I find interesting are the habits	但我发现有趣的是习惯
571	that used to serve me well, but don't serve me as well now.	曾经很适合我但现在别这么适合我
572	Those have been much harder for me to give up.	这些让我更难放弃
573	The way that I think about it is,	我的想法是这样的
574	I like to ask myself this question	我想问自己这个问题
575	of what season am I in right now?	我现在是哪个季节?
576	Life has a lot of different seasons.	生活有很多不同的季节.
577	There can be all kinds of reasons that seasons shift.	季节变化的原因可能多种多样.
578	Maybe it's you get married or you have a kid,	也许是因为你结婚了或者你有孩子
579	or maybe you move to a city or start a new job.	或者你搬到一个城市或者开始新的工作。
580	I was just talking to a mom	我只是在跟妈妈说话
581	who she just became an empty nester.	她刚刚变成一个空巢者
582	And she's like, for 25 years,	她喜欢,25年,
583	I've been taking care of these kids.	我一直在照顾这些孩子。
584	Now all of a sudden, nobody's here.	突然间,这里没人
585	What season am I in?	我在哪个赛季?
586	And what I've slowly learned,	我慢慢学到的
587	I can be a slow learner in a lot of ways,	我可以在很多方面成为一个慢学习者,
588	is when your seasons change,	当你的季节变了,
589	your habits often need to change.	您的习惯往往需要改变。
590	And I found, for me, a lot of the time,	我发现,对我来说,很多时候,
591	I'll have a season shift and then I keep trying	我要轮班,然后我不断尝试
592	to force fit my old habits into this new season.	强迫我的旧习惯进入这个新季节
593	It takes me 18 months to realize,	我花了18个月才意识到
594	hey, something needs to change.	嘿,有些东西需要改变。
595	And I think this is an important conversation	我认为这是一个重要的谈话
596	to have about habits because people	习惯,因为人们
597	don't say this explicitly,	别这么说
598	but a lot of the time when people are focused	但很多时候人们都集中精神
599	on their habits and they start something new,	在他们的习惯和他们开始新的东西,
600	they don't say it to themselves,	他们不会对自己说,
601	but they're kind of thinking in the back of their mind,	但他们在脑后思考
602	what would it look like to be successful with this?	这样能成功吗?
603	Oh, well, I would just do this habit forever.	哦,好吧,我会永远做这个习惯。
604	And if I'd stopped doing it at some point,	如果我在某个时候停止了
605	that must mean that I failed or I quit	那一定意味着我失败了或者我辞职了
606	or something like that.	或者类似的东西。
607	I don't think it has to be like that at all.	我觉得根本不必要这样
608	Take my writing habit, for example.	比如说我的写作习惯
609	For the first three years, I wrote two articles a week.	前三年,我每周写两篇文章.
610	Those are about 2,000 words each.	大约两千字
611	Then I signed the book deal for Atomic Habits,	然后我签了《原子哈比特人》的书
612	season changes, can't write those anymore,	季节改变,不能写这些了,
613	so that shifted.	所以,这改变了。
614	Then I worked on the book for three years.	后来在书中工作了三年.
615	Now, for the last five years,	现在,在过去五年里,
616	I've been writing a newsletter once a week	我每周写一篇通讯
617	that's much shorter, but at no point in there	那要短得多,但从不在那里
618	do I feel like my writing habit failed.	我觉得我的写作习惯失败了吗?
619	Just because I'm not writing two articles a week anymore	只是因为我不再每周写两篇文章
620	doesn't mean that, I don't know, I screwed up or something.	不代表,我不知道, 我搞砸了什么的。
621	The habit just needed to change shape	改变形状的习惯
622	based on the season that I was in.	根据我所在的赛季
623	And I think we should all give ourselves permission	我认为我们都应该允许自己
624	for our habits to shift based on the season	我们的习惯会因季节而改变
625	that we're facing.	我们面对的。
626	That's so relatable and helpful,	这真是令人愉快和有帮助,
627	because as you were talking about writing,	因为当你谈论写作,
628	I was thinking, well, that's just happened for me	我在想,嗯,那只是发生在我身上
629	around exercise and around nutrition.	运动和营养
630	The more that I learn about the difference	我越了解差异
631	between men and women physiologically,	男人和女人之间的生理,
632	the more I learn about hormone changes in women,	我越了解女人的荷尔蒙变化
633	the more I'm like, oh, wait a minute,	我越喜欢, 哦,等待一分钟,
634	running yoga, that's not going to help me	练瑜伽,这帮不了我
635	the way that it used to.	和以前一样
636	I gotta focus on protein	我得专心于蛋白质
637	and I gotta focus on resistance training.	我得专注于抵抗训练
638	Different season, different habits.	不同的季节,不同的习惯。
639	Makes a lot of sense.	说得有道理
640	Yeah, I think knowing which season you're in right now	是啊,我想知道你现在在哪个季节
641	is a really helpful thing.	真的很有帮助
642	There's a certain, there are like some questions	有一定的,有些问题
643	I like to ask just for self-awareness.	我喜欢要求自我认识。
644	They help bubble up some insights about yourself	他们帮助你发泄一些对你的看法
645	that then lead to some discoveries	从而导致一些发现
646	about maybe how I should shift my habits or whatever.	也许我该如何改变我的习惯
647	So some of the questions I like,	所以我喜欢的一些问题,
648	one is, what am I optimizing for?	一是,我最优化是为了什么?
649	Different people optimize for different things.	不同的人为不同的事物优化.
650	You will probably optimize for different things	你可能会对不同的事物进行优化
651	at different points in your life.	在你生命的不同阶段。
652	Sometimes you optimize for making money.	有时候你最能赚钱
653	Sometimes you optimize for free time or creative freedom.	有时你为了自由时间或创造自由而优化.
654	Sometimes you optimize for family.	有时候,你优化了家庭。
655	But whatever it is, the answer is probably very personal	但不管它是什么, 答案可能是非常私人的
656	to you and the season that you're in.	为你和你的季节。
657	So what am I optimizing for?	我最优化是为了什么?
658	Second question is, what season am I in right now?	第二个问题是我现在是哪个季节?
659	So we already talked about that.	我们已经谈过了
660	The third one can be a little bit cutting,	第三个可以有点剪切,
661	but it's if, I call it like the,	但是,如果,我称之为,
662	it's kind of like the alien test or something.	有点像外星人测试之类的
663	Imagine that an alien comes down from outer space, right?	想象一个外星人从外太空下来,对吧?
664	It's gonna follow you around throughout your day.	它会跟踪你整天。
665	Can't speak your language, can't communicate to you.	不能说出你的语言,不能与你沟通.
666	If it could only see your actions and not hear your words,	如果它能看见你的行为却听不到你的话
667	what would it say your priorities are?	它会说你的优先事项是什么?
668	The interesting thing I think especially about smart people	我对聪明人特别感兴趣
669	is you can come up with a good excuse for most things.	你可以为大多数事情找一个好借口
670	You have very good reason for why things aren't happening.	你有很好的理由为什么事情没有发生。
671	And so it's very easy for you to talk your way out of	所以,这是非常容易的你说话的方式离开
672	why things didn't occur.	为什么事情没有发生。
673	But the alien can't hear you, it doesn't care.	但是外星人听不到你,它不在乎。
674	It's only looking at what you're spending your time on.	唯是观心修行.
675	And it's just a nice way to kind of level set and see,	它只是一个很好的方式某种水平设置和看到,
676	okay, I say things are a priority,	好吧,我说事情是一个优先事项,
677	but how am I actually spending my time?	我怎么花时间?
678	Tell me why these tiny changes	告诉我为什么这些小改变
679	create such massive transformation	创造如此巨大的转变
680	and why it's frankly the only way.	为什么这是唯一的办法
681	First of all, it matters because it's doable.	首先,它很重要因为它是可行的。
682	You really only have a certain amount of time each day	你真的每天只有一定的时间
683	that you can work with.	你可以和他们一起工作
684	Everybody says, oh, you have the same 24 hours in a day,	大家都说,哦,你一天有同样的24小时
685	but it's even less than that.	但比这还少
686	I think a more useful way to frame it is	我认为一个更有用的方法来设定它
687	how many hours per day are under your control?	你每天能控制多少小时?
688	Ooh, I love that.	哦,我喜欢这个。
689	How many hours?	几小时?
690	There's very few, there's very few.	甚少者,'也.
691	Thank you for telling the truth.	谢谢你说实话
692	And so really it's about what do you do	所以,真的,这是关于你做什么
693	with those one or two hours?	那两个小时?
694	Maybe three, I don't know,	也许三个,我不知道,
695	but how many are really under your control?	但你真正控制着多少人?
696	And so that amount of time is what you have to work with.	因此,时间是你的工作。
697	And so for that reason, starting small makes sense.	因此,开始小有道理。
698	But the bigger thing,	但是,更大的东西,
699	and I think that this is something I've learned over time,	我认为这是我学到的东西随着时间的推移,
700	and especially through that injury,	特别是因为那次伤害,
701	is how fun it can be to make a small amount of progress.	做一点进展是多么有趣。
702	Even if you aren't where you wanted to be yet,	即使你还没到你想去的地方
703	you feel good.	你感觉很好。
704	You have something to look back on	你还有回头看的
705	and be like, I got a little bit better today.	今天我感觉好多了
706	So much of life has lived in this gray zone.	这么多的生活都生活在这个灰色地带。
707	Am I a better spouse today than I was yesterday?	我今天是不是比我昨天还好?
708	Am I a better friend?	我是一个更好的朋友吗?
709	Did I improve my career?	我有改进我的事业吗?
710	I don't know, it's hard to know on any given day.	我不知道任何一天都很难知道
711	And so anytime that you can make a little bit of progress	随时可以有所进展
712	and be able to look back on that and be like,	并且能够回顾过去,就像,
713	you know what, that was better than yesterday.	这比昨天好
714	That feels really nice.	感觉真好
715	And so I think that, that's another reason.	所以我认为,这是另一个原因。
716	And then the third thing,	还有第三件事
717	and this is really what getting 1% better is actually about.	这才是真正让1%好起来的原因。
718	It's about an emphasis on trajectory rather than position.	主要是强调轨迹而不是位置.
719	You know, there's-	你知道,这里...
720	And tell me what that means.	告诉我这意味着什么
721	Well, there's a lot of discussion about position in life.	关于人生的地位有很多讨论.
722	What's the number on the scale?	天平上的数字是多少?
723	How much money's in the bank account?	银行账户里有多少钱?
724	What's the current stock price?	目前股价是多少?.
725	What are the quarterly earnings?	季度收入是多少?
726	We have all these measurements,	我们有这些测量,
727	all these metrics for determining our current position.	所有这些衡量标准来决定我们目前的位置。
728	And then if the position isn't what we wanted it to be,	如果这个位置不是我们希望的
729	if the number isn't what we like,	如果号码不是我们喜欢的
730	then we get frustrated or we feel guilty	然后我们就会感到沮丧或者我们感到内疚
731	or we start to judge ourselves.	或者我们开始评判自己
732	I'm not there yet.	我还没到
733	Why isn't this working?	为什么这样不行?
734	I haven't made it.	我还没来
735	I don't have the money.	我没有钱。
736	I'm never gonna get out of debt.	我永远不会摆脱债务。
737	And you hear people say things like this all the time.	你经常听到人们这样说话
738	I've been running for a month.	我跑一个月了
739	Why can't I see a change in my body?	为什么我看不到身体的变化?
740	Our team has been meeting every Friday	我们的团队每周五都开会
741	for the last six months.	过去六个月
742	We still haven't shipped this feature.	我们还没有运出这个功能。
743	And that's when the frustration starts to build.	而此时,挫折感开始形成.
744	And so it is not actually about your current position.	所以这与你目前的处境无关
745	What instead it is about is your current trajectory.	而是你现在的轨迹
746	Am I getting 1% better or 1% worse?	我得到1%好还是1%坏?
747	How do you know?	你怎么会知道?
748	One of the things, and I love that your last name's clear.	其中一件事,我喜欢你姓清楚。
749	You have the best on-brand name	你有最好的品牌名称
750	for the way that your brain thinks.	为了你的大脑的想法。
751	But one of the biggest things that I see	但我看到的最大的事情之一
752	from the folks that listen around the world	来自世界各地听话的人
753	is not being clear about what you want	并不清楚你想要什么
754	and not knowing what you want.	却不知道你想要什么
755	And so is there any way that you think about	你也会想到
756	how to even understand this concept of trajectory, right?	如何甚至理解这个轨道的概念,对不对?
757	So I don't think there's one answer.	所以我不认为有一个答案。
758	I think there are many to this.	我认为这有很多。
759	But first thing is, yes, you're right.	但首先,是的,你是对的。
760	Many people think what they lack is motivation,	很多人认为他们缺乏的是动力,
761	but what they really lack is clarity.	但他们真正缺乏的是清晰。
762	You feel like, oh, I just need to get more motivated.	你感觉,哦,我只是需要得到更多的动力。
763	But what you really need to know is	但是你真正需要知道的是,你必须知道
764	what is the most important thing?	什么是最重要的东西?
765	What am I working on?	我在忙什麽?
766	The motivation is actually quite easy	动机其实很简单
767	if you're very clear about what the most important thing is.	如果你非常清楚什么是最重要的东西。
768	But usually people have seven things	但一般人有七样东西
769	that they say are important to them.	他们说对他们很重要
770	And then it's not easy because you're being pulled	那样就不容易了因为你被拉了
771	in all these different directions.	在所有这些不同的方向。
772	The second thing is some of the best advice	第二件事是一些最好的建议
773	that I got early on in my business career	我早起的职业生涯
774	was try things until something comes easily.	尝试一些事情,直到事情容易发生。
775	And I think you can apply that advice to almost anything.	我想你可以把建议应用到几乎任何东西。
776	Try things until something comes easily.	试试看,直到有事情容易发生
777	And the point is there's this common refrain	重点是有一个共同的节奏
778	of try, try, try again.	尝试,尝试,再次尝试。
779	You know, if things don't work, try, try, try again.	你知道,如果事情不工作, 尝试,尝试,再次尝试。
780	I think instead it would be better if it was phrased	换句话说,最好用词
781	if things that don't work, try, try, try differently.	如果事情不起作用, 尝试,尝试,尝试不同。
782	You need to keep trying, you need to keep showing up,	你需要继续尝试, 你需要继续出现,
783	but you need to try different lines of attack.	但你需要尝试不同的攻击线。
784	Different things work better than others.	不同的东西比别人工作得更好。
785	And so by trying a range of options,	因此,通过尝试一系列选择,
786	especially early in a process,	特别是在一个过程的早期,
787	you put yourself in a much better position to succeed.	你让自己更适合成功
788	So here, I'm gonna try to tie all this together.	所以,在这里,我要尝试连接这一切。
789	So if I could add one thing to Atomic Habits	所以,如果我能增加一件事在原子哈比特
790	that wasn't in the book, it would be this question	那本书里没写应该是这个问题
791	of what would this look like if it was fun?	如果好玩会是什么样子?
792	What would this look like if it was fun?	如果好玩会是什么样子?
793	What would it look like if meditating was fun?	如果冥想很有趣会是什么样子?
794	What would it look like if going to the gym was fun?	如果去健身房好玩会怎么样?
795	What would it look like if, you know,	如果,你知道,它会是什么样子,
796	making a sales call each morning was fun?	每天早上打个销售电话很有趣吗?
797	And that doesn't mean that your habits are gonna feel	这并不意味着你的习惯会感觉
798	like the most fun thing in your life.	就像你生命中最有趣的东西
799	You know, it's not like, oh, this will feel like	你知道,这不是像,哦, 这会感觉像
800	going to a concert or something.	去看音乐会什么的
801	But let's take just like a common one, like exercise.	但是,让我们像一个普通的, 像锻炼。
802	A lot of people go to the gym in January,	一月份很多人去健身房,
803	and I feel like they kind of are going	我觉得他们会去
804	because they feel like they should go,	因为他们觉得应该去,
805	or society wants them to go or something.	或者社会希望他们去什么的。
806	But if we just take 10 minutes and write out	但是如果我们只需要10分钟写出来
807	what are ways that we can live a healthy, active lifestyle?	我们如何过上健康、积极的生活方式?
808	There's dozens, you know, go to the gym,	有几十个,你知道, 去健身房,
809	kayak, rock climb, do yoga.	皮划艇攀岩瑜伽
810	You can come up with a lot of things, right?	你可以想出很多事情,对吧?
811	And I think you should just write that list out	我想你应该把名单写出来
812	for whatever the habit is that you're working on,	无论你的习惯是什么
813	and then look at the 10 or 20 or 50 things that you have,	然后看看10、20、50件东西,
814	and then say, which one of these	然后说,其中哪一个
815	sounds like the most fun to me?	听起来最好玩吗?
816	You know, which one of these sounds most engaging?	你知道,哪一个听起来最吸引人?
817	And you're much more likely to follow through on that	你更可能坚持下去
818	than you are on something else.	比你在别的东西。
819	Okay, can I give you an example?	好吧,我可以给你一个例子吗?
820	Because this is such an important nuance	因为这很重要
821	that could truly change your ability	那会真正改变你的能力
822	to make something meaningful stick.	做一个有意义的棒。
823	Because when you started talking about the fact that,	因为当你开始谈论的事实,
824	you know, as you're trying exercise, let's say,	你知道,当你试图锻炼, 让我们说,
825	I have the hardest time motivating myself.	我有最困难的时间激励自己。
826	I'm very clear that I want to exercise	我很清楚我想锻炼
827	four or five days a week	每周四或五天
828	because I want to live a healthy, vibrant life.	因为我想过健康,充满活力的生活
829	I want to be hiking into my 90s and 100s.	我想走进我的90和100。
830	I want to be able to dance	我想能够跳舞
831	at all my kids' and grandkids' weddings.	在我的孩子和孙子的婚礼上
832	Like, that's the why.	喜欢,这就是原因。
833	And I know that that means today,	我知道这意味着今天,
834	I got to do this annoying thing called exercise.	我得做这个叫运动的烦人事
835	And it's always befuddled me that my husband,	我丈夫总是让我困惑
836	with zero resistance, zero friction,	与零阻力,零摩擦,
837	can just walk right into a gym, motivate himself.	可以直接走进健身房激励自己
838	My daughter's like that too, not me.	我女儿也是那样的不是我
839	I wander around like an idiot.	我像个白痴一样到处游荡
840	I get bored, I can't stay motivated, I don't know.	我无聊了,我不能保持动机,我不知道。
841	What I've discovered is that if I go to a class, it's fun.	我发现的是,如果我去上课, 很有趣。
842	And so that question, how could I make this fun?	所以那个问题,我怎么能取笑你呢?
843	What if this were fun?	如果这很有趣呢?
844	What would that look like?	那会是什么样子?
845	That changes everything.	这改变了一切。
846	The first key, the first hurdle to clear	第一个关键,第一个障碍
847	is to find things that are genuinely interesting to you,	找到真正有趣的东西
848	that are genuinely fun to you.	这对你来说真的很有趣。
849	You know, the person who felt like	你知道,那个感觉像
850	it was a hassle at the start,	一开始很麻烦
851	or it kind of feels like it's a chore	或感觉像是杂耍
852	and they're sort of making themselves do it,	他们就是在自作主张
853	as soon as it gets hard, they're going to stop.	一旦它变得困难, 他们将停止。
854	They didn't want to do it to begin with.	他们一开始不想这么做
855	But the person who is having fun,	但那个玩得开心的人
856	the person who's engaged and interested,	订婚和感兴趣的人,
857	the person who's curious and excited about it,	好奇和兴奋的人,
858	they're way more likely to stick with it when it gets hard.	他们更可能坚持当它变得困难。
859	You know, one of the things that I'd love	你知道,一件事,我想的东西
860	to have you unpack for us is, you know,	让你为我们打包是,你知道,
861	when someone's sitting around waiting for motivation,	当有人坐在周围等待动力,
862	and they're struggling to either get started,	他们正在挣扎要么开始,
863	they're struggling as they're waking up today	他们今天醒来时正在挣扎
864	to do the thing they say that they want to do.	做他们想做的事
865	Could you unpack for the person listening	你能帮我解开吗?
866	why you have to take the action first	为什么要先采取行动
867	and how motivation shows up after the action?	行动后动机如何出现?
868	Not before.	之前没有
869	So a habit is a behavior that you want to do consistently.	所以,习惯是一种你一直想要的行为。
870	That you want to do consistently.	你想一直这样
871	Okay.	摆
872	Motivation, we all know, sometimes you're motivated,	动机,我们都知道, 有时你动机,
873	sometimes you're not.	有时候你不是。
874	The motivation rises and falls throughout the day.	动机日复一日的兴衰.
875	So why would you want a behavior	那你为什么想要一个行为
876	that you want to do consistently	您想要坚持
877	to rely on something that fluctuates?	依赖有波动的东西?
878	It doesn't make sense.	岂不通乎.
879	And so this is a good reason why you want to scale habits	所以这就是你为什么想要扩大习惯的原因
880	down to a level where they're so easy to do,	到了他们很容易做到的程度
881	getting into it is so simple	进入它是如此简单
882	that you'll do it even when motivation is low.	即使动机很低你也会这么做
883	And so this is another reason for the phrase atomic habits,	这是原子习惯的另一个原因
884	right, it's about making it tiny and small	对,就是让它变小
885	so that you stick to it even when motivation isn't there.	即使动机不存在,你也要坚持下去
886	What does that mean to scale down	这是什么意思缩小
887	if I'm trying to meditate or I'm trying to exercise	如果我想冥想还是想锻炼
888	or I'm trying to make that sales call?	还是我要打那个销售电话?
889	I'll give you two examples.	举两例.
890	So there's this concept in chemistry	所以这个概念在化学中
891	called activation energy.	称为激活能量。
892	It's how much energy is required to activate a reaction.	激活反应需要多少能量.
893	So you can think about like striking a match.	所以,你可以考虑像击出匹配。
894	There's a certain amount of effort that you have to put in	需要付出一定的努力
895	to strike the match and for the flame to start, okay?	击出火柴,火焰开始,好吗?
896	Your habits are kind of like that.	你的习惯就是这样
897	Some habits have really big activation energy.	有些习惯有非常大的激活能量。
898	If you want to do a hundred pushups a day,	如果你想每天做一百个俯卧撑
899	that requires a certain amount of motivation.	这需要一定的动力。
900	You got to keep doing sets of five and 10	你得继续做五组和十组
901	throughout the day or whatever.	整天都这样
902	And if it gets to nine o'clock one day	如果有一天能到九点
903	and it's time to go to bed	是时候睡觉了
904	and you haven't done your hundred pushups yet,	你还没有做你的百个俯卧撑,
905	I got to kind of motivate yourself quite a bit	我有点激动自己
906	to get that in before you go to sleep.	在你睡觉前把那个放进去
907	I need gasoline for the bonfire in that case, yes.	那样的话,我需要汽油
908	So if your objective instead is to do 10 pushups a day,	如果你的目标是每天做十次俯卧撑
909	well then it's nine o'clock	那就九点了
910	and you still haven't got them in yet,	而且你还没有拿到他们呢,
911	but you're like, I can probably do 10 before I go to sleep.	但你喜欢,我也许可以做10 之前,我睡觉。
912	That's probably doable.	这可能是可行的。
913	And so you can see these two habits	这样你就能看到这两种习惯
914	have very different activation energies.	有着非常不同的激活能量。
915	They have very different amount of effort	他们有非常不同的努力
916	that they're requiring from you.	他们要求你这么做
917	So scaling it down is choosing the thing	所以缩小就是选择
918	that's easy to do that has small activation energy.	这很容易做,有小的激活能量。
919	So that'd be 10 pushups a day.	所以,这将是10俯卧撑一天。
920	Do 10 instead of 100.	做10而不是100个。
921	Instead of reading 30 books a year,	而不是一年看三十本书
922	it's read one page, right?	它读了一页,对不对?
923	It's like stuff like that, scale it down.	像这样的东西,缩小。
924	There is something that can be tied to this	有件事可以和这件事联系起来
925	or is related to this,	或与此有关,
926	which is a phrase that I feel like I remind myself of a lot,	这句话让我想起很多事情
927	which is reduce the scope but stick to the schedule.	它缩小了范围,但坚持时间表。
928	So there's so many times	这么多次了
929	where the day kind of gets away from you.	在那日里,人们离你而去。
930	Things get busy.	事情变得忙碌。
931	Let's say you wanted to work out today	假设你今天想工作
932	and then you look up the clock	然后往上看时钟
933	and you were playing and doing an hour workout	你正在玩和做一个小时的锻炼
934	or 45 minutes and you only have 15 or 20 minutes.	或45分钟,你只有15或20分钟。
935	In that moment, the conversation I used to have with myself	在那一刻,我曾经和我自己的对话
936	was, well, I guess I don't have time to work out today.	我今天没有时间工作了
937	And then you move on.	然后你继续前进。
938	But instead, what I'm trying is to say,	但我想说的是
939	reduce the scope but stick to the schedule.	缩小范围,但要遵守时间表。
940	And so I'll go down, I'll change in my workout clothes	所以我下去换衣服
941	and go down to my basement	到我的地下室来
942	and go down to this little home gym area that I have.	到我家的健身区去
943	And maybe I only have 15 minutes	也许我只有15分钟
944	and I can only do one set of squats, but that's what I do.	我只能做一组蹲下, 但我这样做。
945	And in some ways,	在某些方面
946	I feel like the bad days matter more than the good days.	我觉得坏日子比好日子更重要
947	It's showing up on the days when it's not ideal.	在不理想的日子出现.
948	It's showing up on the days	时不时出现
949	when you don't have energy or time or capacity	当你没有能量或时间或能力
950	that keeps the habit alive.	保持习惯。
951	And if you keep the habit alive, all you need is time.	如果你能活下来你只需要时间
952	But if you throw up a zero, now the streak is broken	但是如果你吐出一个零, 现在螺旋断裂
953	and sometimes one day can turn into five days	有时有一天会变成五天
954	and can turn into three months.	并且可以变成三个月。
955	And then you find yourself wanting to get back on track.	然后你发现自己想回到正轨上。
956	And I think rather than asking yourself,	我认为,与其问自己,
957	what can I do on my best day?	我最快乐的一天能做什么?
958	You should start by asking,	你应该先问
959	what can I stick to even on the bad days?	糟糕的日子我还能坚持什么?
960	Oh, I love that.	哦,我喜欢这个。
961	And that becomes your baseline.	这成为你的基线。
962	Okay, so you've already given us two incredible things,	好吧,所以你已经给了我们两件不可思议的事情,
963	which is what if this were fun?	如果这很有趣呢?
964	What would it look like if it were fun?	如果好玩会是什么样子?
965	And as you're thinking about the beginning of a habit,	当你想到一个习惯的开始时
966	defining it by what could I actually stick to	以我到底坚持什么来定义它
967	even on my worst day?	甚至在我的最糟糕的一天吗?
968	How is it that motivation shows up after the action?	行动之后的动机如何出现?
969	Because you have this feeling of progress.	因为你有这种进步的感觉。
970	Now you have something that you,	现在你有了你的东西,
971	oh, look, I've made some movement forward.	哦,你看,我已经有所进展了。
972	You have something to look at.	你有东西看。
973	It's the difference between hope and evidence.	是故愿与证之异.
974	Now you have some evidence.	现在你有证据了
975	And so you have a reason to believe it.	所以你有理由相信
976	Say, oh, look at myself moving forward.	看着自己向前看
977	And that starts to feel really good	开始感觉很好
978	once you stack a couple days together.	一旦你堆叠两天在一起。
979	It doesn't, I think this is one of the lessons of my work,	不,我认为这是我工作的一个教训,
980	which is it doesn't take much to feel good again.	也没什么好感觉的
981	You'd be surprised what you can do with five good minutes.	五分钟后你会很惊讶的
982	Five good minutes of conversation can restore a relationship.	五分钟好的谈话可以恢复一段关系.
983	Five good minutes of exercise will leave you winded	5分钟的锻炼会让你风流
984	and reset your energy and mood for the day.	并重置你的能量和心情为一天。
985	Five good minutes of writing will make you feel	五分钟好写会让你觉得
986	like the manuscript is moving forward again.	就像手稿又向前发展一样
987	It doesn't take much to feel good.	感觉好不费力
988	And so you just need a little bit	所以你只需要一点点
989	to get yourself back on the path.	让自己回到正轨
990	That's the entire premise of this podcast,	这是播客的整个前提,
991	that it takes so little to make you feel good again.	让你再次感觉好起来不需要多少钱
992	And once you do, the progress and the momentum kicks in.	一旦你这样做, 进步和势头开始。
993	If you're the kind of person who's listening	如果你是那种听话的人
994	and you're like, God, I've just failed too many times.	你就像,上帝,我只是失败了太多次。
995	And so you feel discouraged about starting again,	所以,你觉得沮丧再次开始,
996	whether it's putting yourself back out there	不管它是否让你回到那里
997	on the dating scene or it's dusting off your resume	在约会场面上或者它正在擦掉你的简历
998	after getting laid off and feeling like	下岗后感觉像
999	what value do I have to offer?	我有什么价值?
1000	Or you tried yet again to lose the weight	或者你又想减肥
1001	or to stick to the meditation and you failed again.	或者坚持冥想,你又失败了
1002	So what is the failure premortem?	验尸前的失败是什么?
1003	Okay, so first you want optimism.	好吧,所以首先你要乐观。
1004	My little shorthand is I don't want to be my own bottleneck.	我的小简称是我不想成为我自己的瓶颈。
1005	Okay, so I try to work backwards from magic at the start.	好吧,所以我试着从魔法的开始反向工作。
1006	What would the magical outcome be?	神奇的结果是什么?
1007	What would the thing that I really want to achieve look like?	我真正想要实现的是什么样子?
1008	What's the optimal outcome look like?	最佳结果是什么样子?
1009	Then the next phase,	接下来的阶段,
1010	this is where the failure premortem comes in.	验尸前的失败就是在这里发生的
1011	So you switch from optimism to pessimism.	所以你从乐观转向悲观。
1012	All right, I know where I want to go.	好吧,我知道我想去哪儿了。说吧。
1013	So now let's be my own critic for a minute.	所以,现在让我们做我自己的批评一分钟。
1014	The failure premortems, it's just a simple question of,	验尸前的失败只是简单的问题
1015	if we look back six months from now and this has failed,	如果我们回头看6个月后这件事失败了
1016	where does it fail?	它在哪里失败?
1017	So it's just you're pre-analyzing	所以,这只是你预先分析
1018	where the potential points of failure.	其中潜在的失败点。
1019	Oh, this is before you even get started.	哦,这是你还没开始之前。
1020	You haven't done anything yet.	你还没做什么
1021	But you're trying to be the one to figure out	但你是想成为那个知道
1022	what are the flaws in what I'm about to do.	我要做的事有什么缺点?
1023	Okay.	摆
1024	And so the failure premortem just says,	所以验尸前的失败只是说,
1025	if this fails, where does it fail?	如果失败,它在哪里失败?
1026	And you can come up with all kinds of things like that.	你可以想出各种各样的事情。
1027	Let me give you an example for habits.	让我举个例子来证明你的习惯
1028	So like, let's say that you want to start going to the gym.	所以,让我们假设你想开始去健身房。
1029	Yes.	对
1030	And you're like, well, if this plan fails,	而你就像,嗯, 如果这个计划失败,
1031	where does it fail?	它在哪里失败?
1032	And it might fail because you don't know	它可能会失败因为你不知道
1033	which gym you're going to use.	你要用哪个健身房?
1034	So you're like, all right, I'll pick one	所以,你喜欢, 好吧,我会选一个
1035	that's on the route of my commute each day.	那是我每天通勤的路线
1036	So then you say, okay, it might fail	所以你说,好吧,它可能会失败
1037	because I don't have my gym clothes ready.	因为我没有准备好我的健身衣服。
1038	So you're like, all right,	所以,你喜欢,所有的权利,
1039	I need to set my clothes out the night before	我要把衣服脱了前一天晚上
1040	or have my gym bag ready early.	或者把我的健身袋提前准备好
1041	I had one person who they were like,	我有一个他们喜欢的人,
1042	I am going to the gym and I wish I could stick to it more,	我要去健身房我希望我能坚持下去,
1043	but this gym doesn't have a water fountain.	但是这个健身房没有水泉
1044	And so when I go there, I'm like,	所以当我去那里,我很喜欢,
1045	I always forget to bring my water bottle.	我总是忘记带水瓶
1046	And that's enough to make me be like,	这足以让我觉得
1047	I'm not going to go	我不会去的
1048	because they don't have a water fountain there.	因为他们那里没有水泉
1049	And little points of friction like that	像那样的摩擦点
1050	sound kind of silly when you say it,	你说的时候听起来很傻
1051	but you're like, yeah, that's a potential point of failure	但你喜欢,是啊, 这是一个潜在的失败点
1052	and you need to have a plan for getting your water bottle	需要有一个计划得到你的水瓶
1053	full and make sure that you bring that each day.	保证你每天带回来
1054	And so you start to check off these boxes	所以你开始检查这些盒子
1055	of what are the things that could hold you back	以什么事物能阻碍你
1056	from this plan working.	从这个计划的工作。
1057	And then you switch back to optimism	然后你转回乐观
1058	because what you don't want is to go into this process	因为你不想进入这个过程
1059	feeling like you're doubting yourself to begin with.	感觉好像你在怀疑自己
1060	Right, I'm screwed, why am I even doing this?	好吧,我完蛋了,我为什么要这么做?
1061	That attitude is just going to make it harder.	这种态度只会使它更加困难。
1062	So you start with optimism, you switch to pessimism,	你从乐观开始,转向悲观
1063	try to poke the holes in your argument,	试着在你的争论中挖洞,
1064	and then we're back to optimism again.	然后我们又恢复乐观
1065	We want everybody on board and feel like	我们希望每个人都在船上,感觉像
1066	we've got the right attitude going into it.	我们的态度是正确的。
1067	Okay, I love this because one of the things	好吧,我喜欢这个因为一件事
1068	that I immediately thought as you were using the gym example	我立刻想到,当你用健身的例子
1069	is I immediately could pop into the pessimism mindset.	我马上会陷入悲观的心态
1070	And I think I'm a good problem solver, but I was like,	我觉得我是个解决问题的好人但我想
1071	okay, well, I don't know what to do at a gym.	好吧,好吧,我不知道该怎么办在健身房。
1072	And so I walk around and then feel overwhelmed	所以我走来走去,然后感觉不堪重负
1073	and intimidated because I'm not quite sure	和恐吓因为我不太确定
1074	what the routine should be and then I leave.	常规是什么,然后我离开。
1075	The other one is I would immediately see	另一个是,我会立刻看到
1076	that I would have shot the goal too high	我会射的球太高
1077	and would have started with an hour every day	每天从一个小时开始
1078	for the next six months.	接下来的六个月。
1079	And so now I'm like, oh, wait a minute,	所以现在我像,哦,等一下,
1080	I gotta reduce the time and stick to the schedule	我要缩短时间,坚持时间表
1081	and what could I get done on my worst day?	我最糟糕的一天还能做什么?
1082	So what could the goal be?	那么目标是什么?
1083	So now I'm using your tools.	现在我要用你的工具
1084	And then I finally am now saying,	然后我终于说,
1085	well, I would about a weekend go, this isn't fun anymore.	好吧,我想一个周末去, 这不再好玩了。
1086	And so I can see how you can anticipate ways in which	所以,我可以看到你如何预测的方式
1087	you would break your own ability to make it happen.	你会破坏你自己的能力使它发生。
1088	So two things here.	这里有两件事
1089	The first is some of this depends	首先是这取决于
1090	on how you're measuring things.	如何测量事物。
1091	It can really be helpful	这真的有用
1092	to pick a different form of measurement.	用于选择不同形式的测量。
1093	So if you take like going to the gym,	如果你喜欢去健身房
1094	what's the common measurement?	常见的测量方法是什么?
1095	Everybody's like, what's the scale say	每个人都喜欢,什么是天平
1096	and how do you look in the mirror?	你如何看着镜子?
1097	That's what everybody's measuring.	众皆以此度量.
1098	But let's forget about that.	但是,让我们忘记这一点。
1099	Measure it in a totally different way.	以完全不同的方式测量它。
1100	So this reader, his name's Mitch,	这个读者叫米奇
1101	and I mentioned him in Atomic Habits.	我在《原子物理》里提到了他
1102	When he first started going to the gym,	当他第一次去健身房时
1103	so he lost over a hundred pounds.	所以他损失了一百多磅。
1104	He's kept off for more than a decade now.	他已经离开十多年了
1105	And when he first started going,	当他开始去的时候
1106	he had the strange little rule for himself	他有一个奇怪的小规则自己
1107	where he wasn't allowed to stay for longer than five minutes.	在那里,他不能停留超过5分钟。
1108	So he'd get in the car, drive to the gym, get out,	所以他会上车开车去健身房出去
1109	do half an exercise, get back in the car, drive home.	做半个练习,回到车里,开车回家。
1110	And it sounds silly.	听起来很傻
1111	You're like, this is not gonna get him	你就像,这不会得到他
1112	the results that you want.	想要的结果。
1113	But if you take a step back,	但是如果你退后一步的话
1114	what you realize is he was mastering the art of showing up.	你意识到他掌握了现身的艺术
1115	He was becoming the type of person	他变成那种人
1116	that went to the gym four days a week,	一周四天去健身房,
1117	even if it was only for five minutes.	即使只有五分钟
1118	And that's the different form of measurement there.	这是不同的测量形式。
1119	He's not measuring the results.	他没有测量结果。
1120	He's measuring, did I show up or not?	他在量,我有没有出现?
1121	And that gives him something else to win on	这让他有别的东西可以赢
1122	in the early days.	早年时
1123	I think this is a pretty deep truth about habits.	我觉得这是对习惯的深刻了解
1124	Something that people often overlook,	一些人们经常忽略的东西,
1125	which is a habit must be established	必须建立这种习惯
1126	before it can be improved.	在改进之前
1127	It has to become the-	它必须成为...
1128	Oh, hold on a second.	哦,等一下,请等一下。
1129	A habit must be established before it can be improved.	必须建立习惯,才能改善习惯。
1130	You have to standardize before you optimize.	在优化前必须标准化.
1131	How often in our lives do we try to optimize things	我们一生中有多少次试图优化事物
1132	before we get started?	在我们开始之前?
1133	You're so busy finding the perfect sales strategy,	你忙于寻找完美的销售策略
1134	the best workout plan, the ideal diet to follow.	最好的锻炼计划, 理想的饮食后继。
1135	The best journal.	最好的日记。
1136	You're right.	你说得对
1137	You wanna optimize everything from the start.	你从一开始就想优化一切
1138	Because it makes me think I'm doing it, James.	因为这让我觉得自己在做詹姆斯
1139	Right.	对
1140	That's exactly it.	就是这样
1141	It's a form of procrastination for me.	谓为我等诸众生故.
1142	I call it the difference between motion and action.	我称之为运动和行动之间的区别。
1143	So motion are things that make you feel	所以运动是让你感觉
1144	like you're making progress.	就像你在进步
1145	So I'm gonna look up a trainer	所以我去找一个教练
1146	that maybe could help me at the gym.	也许可以在健身房帮我
1147	Doesn't matter how many times	多少次都无所谓
1148	you look up trainers in your area,	你寻找训练员在你的区域,
1149	it's not gonna do anything to get you fit.	它不会做任何事情让你适合。
1150	Doesn't mean you don't need a trainer.	不代表你不需要教练
1151	Doesn't mean you shouldn't use one.	也不代表你不该用它
1152	I'm not saying that.	我不是说。
1153	I'm just saying that action is never gonna result	我只是说,行动永远不会结果
1154	in the outcome that you want.	在你想要的结果。
1155	Doing a set of squats or doing five pushups,	做一套蹲或做五个俯卧撑,
1156	now that's something that could	现在,这是可以
1157	get the results that you want.	得到你想要的结果。
1158	And so researching business names.	于是研究商业名称.
1159	I wanna launch a business.	我想创业
1160	Or designing a logo.	或设计标志.
1161	Doesn't matter how many times you design your business logo,	不管你设计了多少次你的商业标志,
1162	it's never gonna result in a paying customer.	它永远不会导致一个付费客户。
1163	Doesn't mean a business doesn't need a logo,	不代表企业不需要标志
1164	but it's just one is motion, one is action.	但只有一个是运动,一个是动作。
1165	So action is a behavior that can get	所以,行动是一种行为可以得到
1166	the result that you want.	你想的结果。
1167	Motion is a behavior that makes you feel	运动是一种让你感觉
1168	like you're making progress.	就像你在进步
1169	One of the things that I love about the way	我最爱的方式之一
1170	that you think about habits and behavior change	思考习惯和行为改变
1171	is you talk about the connection	你在谈论连接
1172	between identity and behavior.	身份和行为之间
1173	And you write, you know, who do I wanna become	你写,你知道, 谁做我想成为
1174	is a way better question to ask yourself	是问自己更好的方法
1175	than what do I wanna achieve.	而不是我想达到的目标
1176	Why?	为什么?
1177	I think it's very natural to start	我觉得开始很自然
1178	with results and outcomes.	成果和结果。
1179	But the results are not the thing	但结果并不重要
1180	that you really need to change.	你真的需要改变。
1181	What you need is to be consistent, to stick with it.	你需要的是保持一致坚持下去
1182	You need to show up consistently.	你得一直出现
1183	You need to fall through on the actions	你需要通过行动
1184	that are gonna lead to that outcome.	这会导致结果。
1185	So I kind of think of it almost like the layers of an onion.	所以我觉得这就像洋葱的层次。
1186	So the outermost layer of the onion	所以洋葱最外层
1187	are the results that you want the outcome.	您想要的结果。
1188	So let's say lose 40 pounds.	故曰减四十斤.
1189	The next layer in is the action,	下一层是动作,
1190	the plan that you have, the actions that you take.	你的计划,你采取的行动。
1191	Most of the time when people wanna make a change,	大多数时候人们想要改变
1192	they're like, yeah, I want this result	他们喜欢,是的,我要这个结果
1193	so I need to fall through on this plan.	所以我需要通过这个计划。
1194	I need to go to the gym four days a week	我要每周四天去体育馆
1195	and eat on this diet or whatever.	吃这个饮食什么的。
1196	And the implicit assumption is if I do those things	而隐含的假设是如果我做那些事情
1197	and get that result, then I'll be who I wanna be.	得到这个结果,然后我会成为我想成为的人。
1198	I'll be happy with who I am.	将乐我身.
1199	I'll be more like the person that I hope to be.	我会更像我希望的那个人
1200	But the innermost layer of the onion, the core,	但洋葱的最内层核心
1201	is who you are, your identity, who you become.	是你是谁,你的身份,你成为谁。
1202	And so it's like what, how, and who.	所以它就像什么,如何,谁。
1203	And instead of starting with what you want	而不是从你想要的开始
1204	and figuring out how to do it	并想出如何做到这一点
1205	and assuming that I will then be the person I wanna be,	假设我会成为我想要的人
1206	I think it is better to invert that process	我觉得最好把这个过程倒置
1207	and start by saying, who do I wish to become?	首先说,我想成为谁?
1208	Or in this example, who is the type of person	或在这个例子中,谁是人的类型
1209	that could lose 40 pounds?	可能会减40磅?
1210	Well, maybe it's the type of person	也许就是那种人
1211	who doesn't miss workouts.	谁不错过锻炼。
1212	And then you're focused on that, not on the weight.	然后你专注于这个,而不是重量。
1213	And so what it does is by focusing on the identity,	因此,它所做的是专注于身份,
1214	it kind of inverts how you think about the habit.	它会颠倒你如何思考习惯。
1215	Rather than it being about hitting a certain number	与其说是打到某个数字
1216	on the scale, it becomes about becoming	在规模上,它变成成为
1217	a certain type of person, being the type of person	某类人,是一类人
1218	who doesn't miss workouts, in this example.	他们不会错过锻炼, 在这个例子。
1219	Your habits are how you embody a particular identity.	你的习惯就是如何体现一个特定的身份。
1220	So every day that you make your bed,	所以,每天你做你的床,
1221	you embody the identity of someone	您显示某人的身份
1222	who's clean and organized.	谁是干净和有组织的。
1223	If you study biology for 20 minutes on Tuesday night,	如果你在星期二晚上学习生物学20分钟
1224	you embody the identity of someone who is studious.	你代表着某个人的身份
1225	Your habits provide evidence of who you are.	你的习惯证明你是谁
1226	This is the real reason,	这是真正的原因,
1227	the deeper reason that habits matter.	更深层的原因这习惯很重要。
1228	We often talk about habits as mattering	我们经常把习惯说成很重要
1229	because of the external results that they get you.	因为他们得到的外部结果。
1230	Hey, habits will help you be more productive	嘿,习惯会帮助你提高产量
1231	or make more money or reduce stress.	或赚更多钱或减轻压力
1232	And like, look, habits can do all that stuff	像,你看,习惯可以做所有的东西
1233	and that's great.	这是伟大的。
1234	But the real reason, the true reason that habits matter	但真正的原因,真正的原因习惯很重要
1235	is that every action you take	你所做的每一件事
1236	is like a vote for the type of person you wish to become.	就像投票给你想成为什么样的人
1237	So no, doing one pushup does not transform your body,	所以,不,做一个俯卧撑不改变你的身体,
1238	but it does cast a vote for I'm the type of person	但它确实投了票我是那种人
1239	that doesn't miss workouts.	这不会错过锻炼。
1240	And no, giving one bit of positive feedback	不,给一点正面的反馈
1241	to somebody on your team	给你的团队中的某个人
1242	does not make you the world's best leader,	不使你成为全世界最好的领袖,
1243	but it does cast a vote for I'm the type of team member	但它确实投了票我是团队成员的类型
1244	who cares about the people around them.	谁在乎周围的人。
1245	And I think this is a little bit different	我认为这是有点不同
1246	than what you often hear.	比起你经常听到的
1247	You often hear something like fake it till you make it.	你经常听到类似假的,直到你成功。
1248	And I don't necessarily have anything wrong	我不一定有什么不对劲
1249	with fake it till you make it.	假的直到你成功为止
1250	It's asking you to believe something positive	是让你相信一些积极的事情
1251	about yourself.	关于你自己。
1252	However, it's asking you to believe something positive	然而,它要求你相信一些积极的东西
1253	without having evidence for it.	没有证据
1254	And we have a word for beliefs that don't have evidence	我们有一个没有证据的信仰
1255	called a delusion, right?	所谓的妄想,对不对?
1256	Like we have this mismatch between what you say you are	就像我们有这种不匹配你说你是什么
1257	and what you're actually doing.	以及你实际上在做什么。
1258	And so my encouragement is to let the behavior lead the way,	所以我的鼓励是让行为引路
1259	to let sending one email or writing one sentence	让发送一个电子邮件或写一个句子
1260	or meditating for five minutes,	或冥想五分钟,
1261	to let that small action be evidence	让这个小行动成为证据
1262	that in that moment you were that kind of person.	那时候你就是那种人
1263	And then as you start to cast votes for that identity,	当你开始投票支持这个身份时
1264	you have every reason in the world to believe it.	你有理由相信它
1265	And so I think this is what really gets habits to stick.	所以,我认为这是真正得到习惯坚持。
1266	It is the reinforcement of your story.	这是你的故事的强化。
1267	It's the reinforcement of how you see yourself	这是增强你对自己的看法
1268	and the identity that you're trying to build.	还有你想建立的身份
1269	And that's why I say, I think we should often start	这就是为什么我说,我觉得我们应该经常开始
1270	by asking not what do I wish to achieve,	而不是问我希望实现什么
1271	but who do I wish to become?	但我希望成为谁?
1272	And how are my actions reinforcing that?	我的行动如何加强这一点?
1273	And if you can get those two things aligned,	如果你能把这两样东西配合起来
1274	now you have a really deep through line	现在你有一条很深的线
1275	from your daily actions to this bigger, larger identity	从日常行动到这个更大的身份
1276	that you wanna build.	你想建造。
1277	And if you can connect to the things that you do each day,	如果你能连接到你每天做的事情
1278	those small choices with the person that you wanna be	那些小选择与你想要成为的人
1279	in the long run, you can see how important they are	从长远来看,你可以看到它们有多重要
1280	even when they're little.	即使他们很小。
1281	I wanna make sure that as you're listening or watching,	我想确定,当你在听或看,
1282	you really got that question, who do I want to become?	你真的有那个问题,我想成为谁?
1283	If you start there and you start with a vision	如果你从那里开始从一个视觉开始
1284	for the kind of person you wanna become,	那种你想成为的人,
1285	and then we invert that onion that you were talking about	然后我们倒置洋葱,你说
1286	so you know who you wanna become, then you ask yourself,	所以你知道你想成为谁然后你问自己
1287	well, how do I become that kind of person	我怎么才能变成那种人
1288	and what do I need to do?	我该怎么办?
1289	Now we have a roadmap that leads you	现在我们有了一条指引你的路线图
1290	to the small daily habits that cast the vote	投票的日常小习惯
1291	to get you there.	带你到那里。
1292	I think what we're ultimately trying to get to	我想我们最终想得到什么
1293	is a place where you take pride in being that kind of person.	是一个你为这种人骄傲的地方
1294	Well, this brings us to one of my absolute favorite parts	那么,这给我们带来了我绝对最喜欢的部分之一
1295	of Atomic Habits in your research.	在你的研究中研究原子哈比特人
1296	This changed my entire mindset.	这改变了我整个思维
1297	And honestly changed the type of person I am.	老实说,改变了我这种人
1298	And it's the difference between setting goals	这是设定目标的区别
1299	versus focusing on systems.	相对于专注于系统.
1300	And so I wanna read to you from this section titled,	所以我想从这一节读给你听
1301	Forget About Goals, Focus on Systems Instead.	忘记目标,专心系统
1302	And you write, for many years,	你写了很多年
1303	this was how I approached my habits.	这就是我如何对待我的习惯。
1304	Each one was a goal to be reached.	每个目标都是有待实现的目标。
1305	I set goals for the grades I wanted to get in school,	我为我想上学的年级设定了目标
1306	for the weights I wanted to lift in the gym,	我想在健身房举重
1307	for the profits I wanted to earn in business.	我想在生意上赚的利润
1308	I succeeded at a few, but I failed at a lot of them.	我成功过几次但我失败过很多
1309	The results had very little to do with the goals I set	结果与我确定的目标几乎没有关系
1310	and nearly everything to do with the systems I followed.	几乎与我所遵循的系统有关
1311	What's the difference between systems and goals?	系统与目标有何区别?
1312	It's a distinction I first learned from Scott Adams,	这是我第一次从斯科特·亚当斯那里学到的区别
1313	a cartoonist behind the Dilbert comic.	迪尔伯特漫画背后的漫画家.
1314	Goals are about the results you want to achieve.	目标在于你们想要取得的成果。
1315	Systems are about the processes that lead to those results.	系统涉及导致这些结果的过程。
1316	And you write about this,	你写这个
1317	just one example that made so much sense.	仅举一个很有道理的例子
1318	If you're a coach, your goal might be to win a championship,	如果你是教练你的目标可能是赢得冠军
1319	but your system is the way you recruit players,	但你的系统是招募球员的方式
1320	manage your assistant coaches, and conduct practice.	管理你的助理教练, 并操练。
1321	And you pose this interesting question.	你提出一个有趣的问题。
1322	What if you completely ignored your goals	如果你完全无视你的目标
1323	and you focused on your system?	你专注于你的系统?
1324	And I'd love to unpack this because I do think	我很想打包一下,因为我觉得
1325	that this is where I got things wrong for so long.	这是我错事的地方这么久。
1326	I was very focused on defining goals,	我非常专注于定义目标,
1327	and I spent little to no time really looking at the systems	我花了很多时间来观察系统
1328	that create progress toward those goals.	从而在实现这些目标方面取得进展。
1329	Can you unpack this for us?	你能帮我打包一下吗?
1330	I was like that too.	我也一样
1331	I think of my nature as I'm naturally very goal-oriented	我想到我的本性,因为我自然很有目标导向
1332	and outcome-oriented, and we all want better results, right?	和注重成果的, 我们都想要更好的结果,对不对?
1333	So I don't think goals are ever gonna be like a zero	所以我不认为目标会像零
1334	in your life and you're never gonna think about them.	在你的生活中,你永远不会想到他们。
1335	It's just so natural to focus on them.	专注于他们很自然
1336	What I'm trying to encourage here is to focus	我想鼓励的是集中精神
1337	on the other side of the equation,	在方程式的另一边,
1338	which is the daily habits that you are following.	这是你们每天遵循的习惯。
1339	If I was gonna put a little finer point	如果我要加点精细点的话
1340	on the language there, what do I mean by goal and system?	在语言上,我是什么意思目标和系统?
1341	Your goal is your desired outcome,	你的目标是你期望的结果,
1342	the target, the thing you're shooting for.	目标,你拍摄的东西。
1343	What is your system?	你的系统是什么?
1344	It's the collection of daily habits that you follow.	这是你所遵循的日常习惯的集合.
1345	And if there's ever a gap between your goal and your system,	如果你的目标与系统之间有任何差距
1346	if there's ever a gap between your desired outcome	如果你的预期结果有差距的话
1347	and your daily habits, your daily habits will always win.	和你的日常习惯, 你的日常习惯总是赢。
1348	I mean, almost by definition, your current habits	我的意思是,几乎从定义上讲, 你目前的习惯
1349	are perfectly designed to deliver your current results.	完全可以实现你目前的成果。
1350	Whatever habits you've been following	无论你有什么习惯
1351	for the last six months or year or two years,	过去六个月或一年或两年,
1352	it's carried you almost inevitably	它几乎不可避免地载着你
1353	to the outcomes that you have right now.	现在的结果。
1354	So where I've kind of come down on this	我从哪里下来的?
1355	after thinking about it for a little while	考虑一会后
1356	is goals are good for clarity.	目标对于澄清是好的。
1357	They're good for setting a sense of direction,	他们能确定方向感
1358	get everybody rowing the boat in the same direction.	让所有人划船朝同一方向走
1359	They can be good for filtering.	它们可以很好的过滤。
1360	So if somebody comes to you with an opportunity	所以如果有人给你机会
1361	and they say, hey, do you wanna do this?	他们说,嘿,你想这样做吗?
1362	You can run it through your list of goals and say,	你可以通过你的目标列表并说,
1363	well, does this get me closer to what I want or not?	这能让我更接近我想要的吗?
1364	Maybe it makes it easier to say yes or no to that.	说"是"或"否"可能更容易
1365	But the vast majority of your time	但你大部分时间
1366	should be spent focused on building a better system.	应集中力量建立一个更好的系统。
1367	Goals are good for people who care about winning once.	目标对关心赢一次的人有好处.
1368	Systems are best for people	系统对人最好
1369	who care about winning repeatedly.	谁关心赢的反复。
1370	If you really wanna make progress and make it again	如果你真想再进步一次
1371	and again, if you wanna get high performance	再来一次,如果你想得到高性能
1372	and keep the performance high,	并保持高性能,
1373	you need some set of systems,	你需要一些系统,
1374	some collection of daily habits to keep you up there.	一些日常习惯的集合让你在那里。
1375	The other interesting thing that I realized	我发现另一个有趣的事情
1376	is that the winners and the losers often have the same goals.	赢家和输家往往有相同的目标。
1377	If you have a job opening and a hundred people apply,	如果你有工作机会和一百人申请
1378	presumably every candidate has the goal of getting the job.	大概每个候选人都有获得工作的目标。
1379	The goal is not the thing that determines	目标不是决定

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P2 · 别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些 p02 下 (P2)

别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些 p02 下 (P2)

发布于 2026-11-03 · 时长 35:36

字幕摘录

时间	英文	中文
0:00	Presumably every candidate has the goal of getting the job the goal is not the thing that determines the outcome	假设每个候选人都有工作目标目标不是决定结果
0:05	It's presentation skills in the interview who they know of the company education experience like all sorts of things, right or	这是面试中的介绍技巧他们知道公司教育的经验像所有的事情,权利或
0:13	You know at the Olympics	你知道在奥运会
0:15	Presumably every athlete who's competing has the goal of winning the gold medal	大概每个参赛的运动员都有获得金牌的目标
0:19	you know, the goal is not the thing that determines the outcome again, it's	目标不是决定结果的
0:22	Genetic ability talent coaching strategy how much sleep they got the night before like all sorts of factors	遗传能力人才辅导策略他们昨晚睡得多好像各种因素一样
0:28	And so if the winners and the losers have the same goals	如果赢家和输家的目标一致
0:32	The goal cannot be the thing that makes the difference in their performance	目标不能是改变他们表现的东西
0:35	It has to be something else and that something else is the system.	它必须是别的东西, 和别的东西是系统。
0:38	It's their daily habits	这是他们的日常习惯

展开字幕全文（633 条）

序号	英文	中文
1	Presumably every candidate has the goal of getting the job the goal is not the thing that determines the outcome	假设每个候选人都有工作目标目标不是决定结果
2	It's presentation skills in the interview who they know of the company education experience like all sorts of things, right or	这是面试中的介绍技巧他们知道公司教育的经验像所有的事情,权利或
3	You know at the Olympics	你知道在奥运会
4	Presumably every athlete who's competing has the goal of winning the gold medal	大概每个参赛的运动员都有获得金牌的目标
5	you know, the goal is not the thing that determines the outcome again, it's	目标不是决定结果的
6	Genetic ability talent coaching strategy how much sleep they got the night before like all sorts of factors	遗传能力人才辅导策略他们昨晚睡得多好像各种因素一样
7	And so if the winners and the losers have the same goals	如果赢家和输家的目标一致
8	The goal cannot be the thing that makes the difference in their performance	目标不能是改变他们表现的东西
9	It has to be something else and that something else is the system.	它必须是别的东西, 和别的东西是系统。
10	It's their daily habits	这是他们的日常习惯
11	So you've talked a lot about this word systems.	所以,你已经谈论了很多关于这个词系统。
12	I would love to have you just	我很乐意有你
13	break down some for some of the habits that people tend to	打破一些习惯人们倾向于
14	Take on a lot.	采取很多。
15	What about for saving money?	省钱怎么样?
16	What might be a system just to jog the person who's listening?	什么系统只是慢跑的人谁正在听?
17	So here's an interesting one that one of my readers use this saving money is an interesting and there's an interesting category of habits	有趣的是,我的一个读者使用这个储蓄资金是一个有趣的,有一个有趣的习惯类别
18	Which are things that you basically don't do and then you need to feel good about it	这些都是你基本上不做的事然后你需要感觉好一些
19	like saving money is basically when I don't spend is when I'm achieving this goal and	就像储蓄是基本上当我不花是在我达到这个目标的时候
20	You know, it's like not playing video games or don't drink wine like things like that are	你知道,这就像不玩电子游戏或不喝酒喜欢的东西
21	Tricky to feel good about because you're just resisting doing something.	感觉很好,因为你只是抵制做一些事情。
22	So I thought this was a clever solution	所以我觉得这个办法很聪明
23	This one reader he and his wife wanted to eat out less spend less money eating out at restaurants and cook at home more	他和他老婆想吃饭的读者少花钱在餐厅吃饭在家做饭
24	But again, if you just well, we're not gonna go out to eat tonight.	再说一遍,如果你没事的话我们今晚不会出去吃饭的
25	That doesn't really feel great	感觉不太好
26	so what they came up with was they opened a separate savings account and they labeled it trip to Europe and	所以他们想出一个单独的储蓄账户他们把它贴上欧洲旅行的标签
27	Then anytime that they stayed home	然后,只要他们留在家里
28	They would move 20 or 50 bucks or whatever over that they were gonna spend that night	他们会把两五十块钱或他们那晚要花的东西挪走
29	they move that over to the account and what they get in the moment is the feeling of a	他们移动到账户和他们得到的瞬间是感觉一个
30	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我们想继续渡假 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}然后在年底
31	They took the money and put it toward the trip	他们拿了钱,放去旅行
32	and so they found a way to take something that usually doesn't have much of a benefit and	所以他们找到了一个方法取一些通常没有多大好处的东西,
33	Give it a positive association a positive feeling and so that was part of their system for saving money or for not eating out was	给它一个积极的联系一种积极的感受, 所以这是他们系统的一部分储蓄钱或不吃出去
34	Well first we're gonna move the money over and then we're gonna choose what recipe recipe are we making tonight?	首先我们把钱挪过来然后选择今晚的食谱?
35	And then we go into the kitchen and prep it whatever and so it's just a simple couple of steps	然后我们进入厨房,准备什么, 所以这只是简单的几步
36	But it makes it a lot more enjoyable.	但它使它更加令人愉快。
37	What about a system for eating healthier?	吃得更健康的系统呢?
38	Eating healthier is interesting.	饮食更健康是有趣的。
39	It's a tricky one.	这是一个棘手的。
40	I	一、导言
41	think it provides a good example of	认为它提供了一个很好的例子
42	People will say something that they think is simple, but it's actually not that simple	人们会说他们认为很简单的话但其实没那么简单
43	They think they're making it easy and simple, but they need to scale it down even more	他们认为自己在做简单易行但需要缩小范围
44	Okay, so like let's say somebody says alright, I'm just gonna focus on one habit.	好吧,那就说有人说好,我只关注一个习惯
45	I'm just gonna try to eat healthy	我只是要尝试吃健康
46	Well, you know what is involved in that right?	嗯,你知道什么涉及到这个权利?
47	Like if you're if you're currently eating a lot of meals out or ordering a lot of meals	喜欢,如果你现在吃很多饭出去或订购很多饭
48	Well first you need to decide what you're gonna make you need a grocery shopping habit	首先你需要决定你要做什么让你需要一个杂货店的习惯
49	So you got to get the stuff you need some meal prep habits	所以,你得得到的东西你需要一些膳食准备习惯
50	Maybe you even need new skills like do you need nice skills or like learn how to do some stuff that maybe didn't know how	或许你甚至需要新技能比如你需要好技能或者学习如何做一些可能不知道的事情
51	To do before after you make the meal you have a bunch of dishes need to be clean	在你做饭之前,你要洗碗
52	So now you need to develop like a cleaning habit of washing those	所以,现在你需要发展像清洁习惯洗这些
53	There's actually like six or seven things that are all separate habits	其实有六七样东西都是不同的习惯
54	So I would say you can try to scale this down and start easy on yourself and maybe you know for like	所以我会说,你可以尝试缩小这个规模并开始容易自己也许你知道喜欢
55	Let's take doing the dishes for example	我们来洗碗吧
56	Maybe for the first week you just eat off of paper plates and no it's not super sustainable	可能第一周你只吃纸板,没有超可持续
57	It's not the thing that you want to do forever	这不是你想永远做的事
58	But you're trying to take one element out of the equation so you make it easier for yourself to do it	但你想从方程式中取出一个元素这样你就能更容易做到
59	Another example that I thought was interesting.	另一个我认为很有趣的例子。
60	I talked to one woman who she took this idea	我跟一个女人谈过了她采纳了这个主意
61	We talked about earlier.	我们之前谈过了
62	What would this look like if it was fun?	如果好玩会是什么样子?
63	So she wanted to start eating healthier and bring her lunch into work each day	所以她想开始吃得更健康每天带午餐上班
64	But she realized the making a salad didn't sound that fun to her	但她意识到做沙拉对她来说并不好玩
65	Yeah	对
66	And so she came up with this phrase that she called a party in a bowl and so she would make a salad	所以她想出了这个词她叫一个派对在碗里, 所以她会做一个沙拉
67	But she would do like all kinds of wild things at the start like she would chop up Snickers bars and throw them in or she	但是她一开始会喜欢各种野性的东西就像她会砍掉Snickers酒吧然后扔进去一样
68	Would like crumble potato chips on top or whatever she just wanted it to feel like a party in a bowl	她想把土豆薯片炸成碎片或者她想在碗里开个派对
69	And she did that for the first like two weeks or month and then after a month of bringing her lunch in she was like	她做了第一个像两周或一个月然后一个月后带她的午餐她就像
70	Okay, now I'm actually making it every morning	好,现在我每天早上都来
71	Then she was like, how can I make this healthier?	然后,她喜欢, 我怎么能使这个更健康?
72	How can I you know improve the quality of this and so I love by the way the potato chips on the salad	我怎么会知道提高质量所以我喜欢沙拉上的薯片
73	That sounds fantastic.	听起来很棒
74	What a great idea little crunch right little salt texture.	多么棒的主意, 微缩的盐质。
75	Yes good	不错
76	But you know, how do you make it fun?	但是,你知道,你是如何使它有趣吗?
77	How do you increase the odds that you master the art of showing up?	如何提高你掌握出现艺术的几率?
78	That's kind of that's the like first hurdle to clear and what I also loved is that you're identifying for us	这就像第一个障碍清除,我也爱的是,你正在为我们识别
79	The fact that we trip over ourselves because we make the results that we want either too big or too vague	因为我们想要的结果太大或太模糊
80	Yeah, we underestimate the complexity of the amount of change	对,我们低估了变化的复杂性
81	We're asking ourselves to make if you start with perfection as the bar it becomes really hard to get started	我们要求自己做如果你从完美开始,因为酒吧它变得真的很难开始
82	How do you think or what have some of your readers said about the systems and habits?	你觉得你的一些读者对制度和习惯怎么说?
83	Related to cutting back on something like drinking or vaping or one of those yes	有关削减的东西,比如喝酒或排水或者其中之一是的
84	Let's talk a little bit about breaking bad habits.	我们来谈谈打破坏习惯
85	There's kind of there's if if you want to break a bad habit	如果你想打破一个坏习惯也有可能
86	Yes, there are three different things you could do	是的,有三种不同的事情你可以做
87	So first thing is you could eliminate it entirely so cut it out cold turkey	所以,第一件事是你可以完全消灭它所以把它切掉
88	All right	好吧,我们走
89	Second way to break a bad habit is you could reduce it so you don't necessarily stop it	打破坏习惯的第二种方法就是减少它,所以你不一定停止它
90	You just reduce it to your desired degree	你只要减到理想的程度
91	I would say a lot of people probably feel this way about their phones.	我会说很多人可能觉得这样的手机。
92	It's not that I never want to use my phone	不是说我不想用手机
93	I just want to use it a little bit less or scroll a little bit less or whatever	我只想少用一点或滚动一点点或什么的
94	Yes, and then the third category is you could replace it so you can eliminate you can reduce or you can replace	是的,然后第三类是你可以替换它这样你可以删除你可以减少或者可以替换
95	Those are really your three options if you want to break a bad habit	如果你想打破坏习惯,那真的是你的三个选择
96	And if you replace it then you're substituting a new habit in its place	如果换掉它,你就代替了新的习惯
97	Hopefully one that's more healthy or more productive	希望一个更健康或更具生产力
98	Let me kind of answer these in reverse order.	让我按倒序回答这些问题。
99	All right, so	好吧,这样吧
100	Replace it	换掉
101	Habits and we talked a little bit early on about some ways to define a habit	哈比特人和我们很早就谈过如何定义习惯
102	Here's another way to define it a habit is a solution to a recurring problem in your environment	这里还有另一种方法来定义它一个习惯是解决你环境中一个反复出现的问题
103	All right	好吧,我们走
104	So it's our solution to a recurring problem that you face	所以这是我们解决你面临的一个反复出现的问题的方法
105	Let's say for example you come home from work and it's 530 and you're feeling exhausted and tired from a long day	比如说,你下班回家 530岁,你感到疲惫和疲惫
106	All right	好吧,我们走
107	That is a recurring problem that is gonna happen throughout the weeks and months that your brain has to figure out how to solve and	这是一个反复出现的问题, 在整个几周和几个月里, 你大脑必须找出如何解决和解决
108	For one person, maybe they solve it by scrolling on Instagram for 30 minutes for another person	对一个人来说,也许他们通过在Instagram上滚动30分钟为另一个人解开它
109	the way that they solve it is maybe they smoke a cigarette for a third person maybe the way they solve it is they go for	也许他们为第三者抽根烟也许他们解决的方式就是
110	a run and	运行和
111	You can see that some of these solutions are healthier than others	你可以看到,其中一些解决方案比其他解决方案更健康
112	But they're all say solving the same root problem, which is I feel stressed and exhausted and tired after a long day	但他们都说要解决同一个根源问题, 那就是我感到压力很大,疲惫不堪,过了一整天
113	and I want to find a way to reset and kind of change my energy and	我想找到一种方法重置和改变我的能量和
114	Early in your life, I think particularly in your 20s	在你生命的早期,我想特别在你的20多岁
115	You may have this realization where the solutions that you have to the problems that you face are kind of things that you	你可能意识到你面对的问题的解决方案就是那种你
116	Inherited or you picked up from your parents	继承或你从父母那里捡到的
117	You know, what are the odds that the first way that you learn to solve this problem is the best way?	你知道,你学会解决该问题的第一种方法是最好的方法是什么概率?
118	Mathematically speaking is very unlikely that the way that your current solutions to the problems that you face are the best solutions	从数学上讲,你目前所面临问题的解决办法不太可能是最好的解决办法
119	so let me just give you an example, so if you	让我举个例子,如果你
120	Grew up in a household where you saw my dad come home from a long day at work	在一个家里长大的你看见我爸从工作日里回来
121	And they poured themselves a glass of wine as a way to unwind turn off their brain step into the evening	他们自己倒了一杯酒来解开他们进入夜晚的脑门
122	if you	狦
123	inherited that	继承
124	Habit as the way you solve the problem of I've had a long day at work.	以你解决我工作日长的问题的方式
125	I'm totally stressed	我完全紧张
126	I want a quick way to de-stress and the habit is pour a glass of wine or pour a drink	我要一个快速解冻的方法习惯是倒杯酒或倒杯酒
127	that's an example of the type of	这是类比
128	Thing you're talking about.	汝所说法.
129	Yeah, and I think the first step is not to judge yourself for it or to feel guilty about it	是啊,我想第一步不是评判自己或觉得内疚
130	You know, you don't need to feel bad about it	你知道,你不需要感到难过
131	It's just it's almost like sometimes I try to look at my habits almost like I'm going to the zoo	只是有时候我试着看看我的习惯就像我去动物园一样
132	You know how you like go and look at an animal like oh how interesting that they would do that	笵尺舧硂贺笆
133	You know like oh, oh, isn't that silly that they behave in that way?	你知道他们那样的行为是不是太傻了?
134	But you kind of look at yourself with that lens you're like, oh, okay interesting that I'm doing this	但你用那个镜头看着自己你就像,哦,好吧有趣我这样做
135	And you just want to see things clearly and then once you see how you're actually behaving	你只是想看清楚事情,然后一旦你看到你如何实际的行为
136	Well, then there are adjustments that you can make and I think at that point you realize alright	好吧,然后有你可以做的调整, 我认为在这一点上,你意识到了好
137	It's not my fault necessarily that I'm doing these things or that I learned this way to do it	我做这些事或学会这样做不一定是我的错
138	But now it is my responsibility to make the change	但现在我有责任改变
139	The next level is you say alright	下一关,你说好
140	I'm gonna try to reduce the amount of time that I do this one way that I try to practice this	我要努力减少时间做这个我尝试练习的方法
141	I have a home office and I have this little rule where I try to keep my phone in another room until lunch each day	我有一个家的办公室,我有一个小规则我试图把手机放在另一个房间直到每天的午餐。
142	Usually it ends up being like 9 to 11 9 to noon something like that and I can't do it all the time	通常到9点11点9点到中午我总不能这样
143	But I can do it maybe 70% of the time and whenever I do it	但我可以做,也许70%的时间每当我这样做
144	I think it's interesting because it's like the phone is just down the hallway	我觉得很有趣因为电话就在走廊下面
145	It's only 30 seconds away, but I never go get it	只差30秒,我就没去买
146	And so I'm like did I want it or not, you know on the one hand	所以我就像我想要与否,你知道的一方面
147	I wanted it so bad that when it was next to me	我非常想当它就在我旁边的时候
148	I would check it every three minutes and on the other hand	我每三分钟就检查一次
149	I never wanted it badly enough that I would be willing to work 30 seconds and go down the hall and get it and	我从来没有这么想过我愿意工作30秒走到大厅里拿它
150	A lot of your habits are like that	你很多习惯都这样
151	They will curtail themselves to the desired degree if you just introduce a little bit of distance or a little bit of friction	如果你只是引入一点距离或一点点摩擦他们就会把自己缩小到理想的程度
152	The more that you increase friction between you and the behavior the more likely it is to reduce itself	你越是增加你和行为之间的摩擦就越有可能减少自己
153	So there are a lot of environmental changes that could potentially work there	因此,有很多环境变化可能在那里工作
154	Talk to us about the environment and the role that	和我们谈谈环境和作用
155	Environment plays in terms of sticking to habits.	环境的作用在于坚持习惯。
156	There's a chapter in Atomic Habits that's called the secret to self-control	原子哈比特语中有一章叫做自我控制的秘密
157	And there's a story that many of us tell ourselves which is oh, you know	有个故事,我们很多人都告诉自己...
158	If I was just more disciplined if I just had more self-control then I would be able to do these things	如果我纪律更严明如果我更能自控的话我就能做这些事了
159	Uh-huh, but the big takeaway from the research in that chapter the surprising insight is that	但从那一章的研究中最大的收获令人惊讶的发现是
160	When you look at people who exhibit high levels of self-control	当你看着那些表现出高度自我控制的人
161	The common pattern across them is not that they have higher discipline than the average person	他们之间的共同规律不是他们的纪律高于普通人
162	The common pattern is that they are in situations where they're attempted less frequently	常见的规律是,它们处于尝试较少的情况下
163	Tempted less frequently fewer temptations is the single biggest driver of exhibiting high self-control	诱惑较少,是产生高度自控力的最大驱动力
164	And so the the lesson is you don't need to try to be more disciplined	所以教训是,你不需要尝试更纪律
165	You don't need to wish that you were a person with more willpower	你不需要希望你是一个更意志力强的人
166	You need to take a little bit of time to design an environment where you're not tempted as frequently	你需要花点时间设计一个环境让你没有那么频繁的诱惑
167	So that could mean simple things like not having chips in the house or not having cigarettes in the house or things like that	所以,这可能意味着简单的事情比如没有薯片在房子里或者没有香烟在房子里或者类似的东西
168	It could mean more complicated things like looking at your relationships and saying who are the people that have the behaviors that I want to	这可能意味着更复杂的事情比如看你们的关系说谁才是有我想要的行为的人
169	have you know, what are the common habits of my friend group or my peer group and	你知道,什么是共同的习惯我的朋友小组或我的同伴小组和
170	That's not necessarily saying I never see these people again	这不一定是说我再也见不到这些人了
171	Yeah, but maybe I only see them in pockets or you know are in certain situations and then other people I'm trying to expose myself	是啊,但也许我只看到他们在口袋或者你知道在某些情况下,然后其他人我试图暴露自己
172	to more and hang out with more and	与更多,并挂出更多,
173	so	这样
174	Those are all ways that you can start to think about where the temptations in my life or where am I having to?	这些都是你可以开始思考的方式哪里的诱惑在我的生活中或者我在哪里必须?
175	Where do I need to go against the grain of the situation?	我该到哪里去对抗局势?
176	To have the habits that I want to have and where am I working with the gradient of the situation and working with?	拥有我想要的习惯, 和在哪里工作与局势的梯度和工作?
177	because it's actually taking me in the direction of the kind of person I want to become and	因为它会带我走向我想成为什么样的人
178	Working against is you recognize you're in an environment that is taking you away from the kind of person you want to become	与你为敌的是你承认你处于一种环境让你远离你想成为的那种人
179	Let's stay for a second on	我们再待一会
180	People what are the systems or changes or ways that that you think about?	人们是什么系统或改变或方式你思考?
181	Being surrounded by people	被人包围
182	That are supporting who you want to become.	这就是支持你想成为的人。
183	It's a huge driver of our habits.	是我们习惯的一个巨大驱动力.
184	There's a chapter in atomic habits	原子习惯有一章
185	About the influence of friends and family on our behaviors	关于朋友和家人对我们行为的影响
186	And I think if I could write it again, I would even expand it because it's even bigger than I think I realized so	我想如果我能再写一次, 我甚至会扩充它,因为它甚至比我想象的要大
187	Humans are very social creatures	人类是非常社交的生物
188	We we all have a deep desire to bond and connect to be part of something and if people have to choose	我们都有深思熟虑的希望,要联结起来成为某种事物的一部分如果人们不得不选择
189	Between you know, I have habits that I don't really love but I fit in I belong and part of something	在你之间,我有我并不真正爱的习惯, 但我适合我属于和一部分的东西
190	Supported or I have the habits that I want to have but I'm cast out	被支持或者有我想要的习惯但我被赶出去
191	master size and criticized a lot of the time the desire to belong will overpower the desire to improve and	主人公的大小和批评很多时间想要归属将压倒改善和
192	So as best as possible, you need to get those two things aligned	因此,尽可能好,你需要得到这两个东西对齐
193	And I think the way to do it is you want to join groups where your desired behavior is the normal behavior?	我认为这样做的方式是你想加入一些团体在那里你想要的行为是正常的行为?
194	Because if your desired behavior is normal as you make friendships and build relationships in that group	因为如果你想要的行为是正常的,就像你在那个团体中建立友谊和关系一样
195	You're going to soak up so many big and little habits from the people that are part of that group	你要浸透这么多大而小的习惯从属于这个群体的人
196	We all belong	我们都属于我们
197	To multiple groups or multiple tribes	对多个群体或多个部落
198	Some of them are large like what it means to be american or what it means to be french	有些像美国人或法国人
199	Some of them are small like what it means to be a neighbor on your street	有些像在你街上做邻居一样小
200	Or a member of the local crossfit gym or a volunteer at the elementary school, but all of those groups large and small	或者是当地的交叉健身房成员或者是小学的志愿者但是所有这些团体不分大小
201	Have a set of expectations for how you act, you know	对你的行为有一套期望
202	Take the neighbor on the street example	在街上举个例子
203	If I walk outside and look at my neighbor's house and they're mowing the lawn	如果我走出去看我邻居的房子他们正在修草坪
204	I might think oh I need to cut the grass too and you might stick to that habit for	我可能会想,哦,我需要剪草太你可能会坚持的习惯为
205	Five years or ten years however long you live in the house	5年或10年无论你住在家里多久
206	Like we wish we had that level of consistency with our other habits	就像我们希望我们和我们其他习惯的一致一样
207	And why do you do it?	你为什么要这么做?
208	Partially you do it because it feels good to have a clean lawn	部分是因为有干净的草坪感觉很好
209	But mostly you do it because you don't want to be the sloppy one who's like ruining how the neighborhood looks	但多半你这样做是因为你不想成为那个草率的人谁喜欢破坏邻居的样子
210	So	这么说
211	You want to join groups where your desired habits align with the expectations of the group so that you don't have to run against that friction	你想加入那些你所期望的习惯符合团体期望的团体这样你就可以不用面对摩擦了
212	One of the best things that I ever did in my entrepreneurial career, so I have no authors in my family.	这是我在创业生涯中做过的最好的事情之一,所以我家里没有作者.
213	No entrepreneurs in my family	我家里没有企业家
214	but	不过
215	I	一、导言
216	Looked around and I said who are some other people that are doing the thing that I want to do	四处看看,我说谁是其他人谁正在做我想做的事情
217	You know, they're like two or three years ahead of me	他们比我早两三年
218	This is like maybe 10 years ago	就像十年前一样
219	And I started hosting these retreats where I would get other authors together six or eight people and I say	我开始主持这些务虚会在那里,我会召集其他作者六八个人,我说
220	Let's just split the cost of an airbnb get together for like two days and we'll talk about	我们一起花两天时间来谈谈
221	How to build an audience and how to write a book and how to launch a book	如何培养观众,如何写书,如何推出书
222	um	垛
223	so anyway the point being	所以无论如何,关键是
224	That requires a little bit of courage, you know, like I	这需要一点勇气,你知道,像我
225	I reached out to people	我联系了别人
226	I was always worried that I was going to look like a dummy and you know be like you want to go hang out	我总是担心我会看起来像个傻瓜你知道就像你想出去玩一样
227	For two days and everybody be like no, you know	两天,每个人都像没有,你知道的
228	But um, but everybody says yes because they're waiting for the same thing which is people want like-minded people to get together	但是,嗯,但每个人都答应了,因为他们正在等待同样的事情,这就是人们希望有志同道合的人在一起
229	They're waiting for somebody to gather people together	他们等着有人把人聚在一起
230	so	这样
231	Sometimes the spaces are ready for you.	有时候空间是为你准备的。
232	Sometimes it requires a little bit of courage to create it	有时创造它需要一点勇气
233	But the outcome is the same which is you're trying to put yourself in a room with people who have your desired behaviors	但结果是一样的,那就是你试图把自己在一个房间与那些有你想要的行为的人
234	James what are the four stages of building habits?	James 建筑习惯的四个阶段是什么?
235	Well, all habits go through this kind of four-step loop here	所有习惯都经过这种四步循环
236	I can draw it out.	我可以画出来。
237	Great	不错
238	So he's grabbing a quick whiteboard if you're listening	所以,他抓住一个快速的白板如果你听
239	So you have these four stages almost like a quadrant but you you start and the beginning of it is there's some kind of q	所以,你有这四个阶段几乎像一个象限但你开始和它的开始是某种q
240	Okay, so i'll just put a c there for q, right?	好吧,那我就给q放个C,对吗?
241	So you have the q and that leads to a craving which then drives a response	所以,你有Q,这导致渴望,然后驱动一个响应
242	And then ultimately you get a reward and so you kind of go around the loop like this q	然后最后你得到奖赏所以你就像这样绕圈子
243	q craving response response q craving response reward and it's true for little things like	q 渴望反应 q 渴望反应奖励对小事来说是真的
244	let's say that you um	这么说吧,你...
245	Walk into a room.	走进一个房间。
246	The room is dark and you the q is oh the room's dark	房间是黑暗的,你Q是哦房间是黑暗的
247	To see the craving is I want to be able to see the response is I flip the light switch and then the reward is	想要看到渴望,我想看到反应是,我翻开灯关,然后奖励是
248	Oh now the lights are on I can see um, but it's true for other stuff too.	哦,现在的灯光,我可以看到嗯, 但这是真实的,其他的东西。
249	Like the q might be	喜欢的q可能
250	You're driving down the road and you hear an ambulance come up from behind you	你开车在路上,听到后面有救护车来
251	The siren is an auditory q or your phone buzzes in your pocket	警报器是听力Q,或者你的手机在口袋里响
252	that's a physical q that starts the habit of checking your phone or	这是一个物理q开始习惯检查你的手机或
253	You see a plate of cookies on the counter in the kitchen.	你在厨房的柜台上看到一盘饼干
254	That's a visual q that starts having a new cookie	这是一个视觉Q,开始有一个新的饼干
255	So you have the q that leads to the craving	所以你有Q 导致渴望
256	Um, you hear the siren from the ambulance.	嗯,你听到警笛从救护车。
257	Oh now I need to pull to the side of the road	现在我要拉到路边
258	Oh and the craving is just the impulse to do something the desire the desire to do something.	哦,渴望只是冲动做一些事情渴望做一些事情。
259	So	这么说
260	q craving response reward	q 渴望回应奖励
261	And you know, what's interesting is now i'm understanding as you're explaining a habit	你知道,有趣的是,现在我理解你解释的习惯
262	Is that you're not even really thinking about those things.	你甚至没有真正思考这些事情。
263	They're just all kind of sandwiched together in that loop	他们只是那种三明治在一起在循环
264	You just drew it can happen almost instantaneously like all inside of a whole second, you know	你只是画它几乎可以瞬间发生像所有内部一整秒,你知道
265	Like it's but it it's very rapid and it's um, once a habit is established.	就像它,但是它非常迅速它的嗯,一旦习惯建立。
266	It's almost entirely non-conscious	这几乎是完全没有意识的
267	How does that connect to the four laws that you created?	这与你创造的四项法律有什么联系?
268	Around behavior change so we have this scientific backbone these four stages q craving response reward	围绕行为改变,我们有了科学的支柱这四个阶段的q 渴望反应奖励
269	And we know that our behaviors are going through that cycle each day	我们知道我们的行为每天都在经历这个循环
270	And what I care about is how do I operationalize that?	我关心的是我如何操作它?
271	How do I translate this into something actionable for daily life and work?	我该怎么把它化为日常生活和工作可操作的东西?
272	And so that's why I came up with what I call the four laws of behavior change	所以我才想出了我所谓的行为四法则
273	All right.	好吧,我们走。
274	Well, let's go into the four laws.	好吧,让我们进入四个法律。
275	So the first law is to make it obvious	所以,第一种法律是使它变得明显
276	You want the cues of your habits to be obvious available visible easy to see the easier	你希望你的习惯的提示是显而易见的可见的,很容易看到
277	It is for a habit to be noticed and for it to get your attention the more likely you are to act on it	这是习惯被注意, 和它得到你的注意力你更有可能采取行动
278	The second law is to make it attractive.	第二法为令其有情.
279	So this comes back to that question	所以这又回到了这个问题上
280	We asked earlier about what would this look like if it was fun?	我们早些时候问过,如果好玩,这个会是什么样子?
281	Yeah, the more fun the more engaging the more	是啊,越有趣越参与
282	Motivating and or enticing a habit is the more likely we are to fall through on it.	鼓动和或诱导一种习惯,是我们越可能经历的。
283	All right, so make it attractive	好吧,所以让它吸引人
284	The third law is to make it easy	第三条法则就是方便
285	the easier more convenient	更方便点
286	Frictionless simple a habit is the more likely it is to be performed	简单说来习惯越有可能发生
287	And the fourth and final laws to make it satisfying so the more satisfying or enjoyable a habit is the more rewarding or pleasurable	使它满足的第四部和终部法律越是满足或享受习惯就越是值得或愉快
288	It is the more likely we are to feel compelled to do it	我们越可能感到被迫这么做
289	The first three laws make it obvious make it attractive make it easy.	初三法显显故令有吸引力方便.
290	Those three are about priming you to get started	那三个是想让你开始
291	They're about making it easy to get into the habit this time	他们这次是想让自己容易进入习惯
292	The fourth law make it satisfying that like closes the feedback loop	第四个定律令它满意就像关闭反馈循环
293	The behavior has already happened at that point, but the reward is important because it helps you feel good	那时的行为已经发生了,但奖励很重要,因为它能帮助你感觉很好
294	And that gets you to show up again the next time make it obvious make it attractive make it easy make it satisfying	这让你下次再次出现使它变得明显使它吸引使它容易满足
295	If you're trying to build a new habit if you're sitting there and you're thinking, you know, I have	如果你是想建立新习惯如果你坐在那里想,你知道,我有
296	This habit that I want to do but I keep procrastinating on it	这个习惯,我想做但我一直拖延着它
297	Let's take let's take exercising since that's the number one thing people want to do	让我们去锻炼因为这是人们想做的第一
298	I wish I could get to the gym.	我希望能去健身房
299	I just haven't been doing that	我只是没有这样做
300	You can just go through these four laws and ask yourself.	你只要通过这四条法则,问自己.
301	How can I make the habit more obvious?	我怎么能让这个习惯更明显?
302	How can I make it more attractive?	我怎么能让它更有吸引力?
303	How can I make it easier?	我怎么能让事情变得简单?
304	How can I make it more satisfying and the answers to those four questions will reveal different steps that you can take	我怎么才能让它更满意呢? 对这四个问题的回答会揭示出你们可以采取的不同步骤
305	They're naturally going to generate answers for things that you could do	他们自然会为你所能做到的事找出答案
306	They're kind of like levers and when the levers are in the right positions building habits is easier	它们有点像杠杆当杠杆处于合适的位置时建立习惯就更容易了
307	And when they're in the wrong positions building habits is harder	当他们走错位置时建造习惯就更难了
308	um, I want to see if this example maps	嗯,我想看看这个例子地图
309	To those four steps and it's related to making exercise stick	和这四个步骤有关锻炼棒
310	So making it obvious one of the things that I did that made a difference is laying my clothes out	很明显我所做的其中一件事改变了我的衣服
311	The night before so that when I wake up in the morning, I see the clothes and that's the cue.	前一天晚上,当我早上醒来时,我看到衣服,这就是提示。
312	Yep	对
313	Uh-oh, I said I would exercise today	啊,哦,我说今天要锻炼
314	I	一、导言
315	Make it attractive by saying i'm gonna go somewhere	说我要到某个地方去来吸引它
316	Outside my house like to a yoga studio or something.	我家外面有瑜伽室之类的
317	I think that's what you did earlier	我想这是你之前做的
318	What didn't you say you didn't like working out on your own, but you do like a class	你怎么不说你不喜欢自己工作但你喜欢上课
319	Yeah, so it's it's choosing a version of that habit that is fun attractive to you	是啊,所以它是选择一种版本的习惯,这是有趣的吸引你
320	The third one is I picked it the night before	第三个是我前夜选的
321	So now it's easy to know I don't have to stop and think I don't have to look at a schedule	所以现在很容易知道我不必停下来认为我不必看日程安排
322	I don't have to fit it in because I made it easy because I picked it the night before	我不必适应它因为我让它变得容易因为我选了前一天晚上
323	And satisfying there's a coffee shop next door that makes a great iced latte	并满足有一个咖啡店在隔壁做一个伟大的冰拿铁
324	and I	页:1
325	Have it that's when that's your reward for when you get done.	让你完成后得到奖励
326	Yes	对
327	so	这样
328	Yeah, I think it definitely maps and you can imagine lots of versions of this	是的,我认为它肯定地图你可以想象很多版本的这个
329	I do think the obvious piece is often about knowing exactly when you're going to go or setting your clothes out the night before or having	我觉得很明显的作品常常是确切的知道你什么时候去或者在前一天晚上把衣服脱下来
330	You know	你知道吗
331	There's some kind of obvious element in your environment there	你的环境里有些明显的元素
332	The attractive piece is usually choosing a version of exercise that you're really excited about	吸引人的作品通常是选择一个你非常兴奋的练习版本
333	The easy piece I think can often be about scaling it down	我觉得容易的作品常常是缩小范围
334	Oh rather than 10 minutes 10 push-ups instead of the other one exactly rather than an hour	哦,而不是10分钟 10次俯卧撑而不是另一个准确的而不是一个小时
335	It can be for 10 minutes or whatever	可能10分钟什么的
336	It's you know scaling down the the scope of it and if you can do more great go ahead and do more	你知道缩小范围如果你能做得更好继续做更多
337	But you're what you consider a success is the smaller version	但你认为成功的是较小的版本
338	And then the reward	然后奖励
339	In the beginning a lot of the time.	初多时中.
340	I think it looks like what you just described which is it's the latte or it's the you know	我想它看起来像你刚才描述的是拿铁还是你知道的
341	Whatever the thing I actually crave it as I'm driving to the yoga studio.	不管我开车去瑜伽工作室真正渴望的东西是什么
342	I'm not thinking about getting on the mat	我不是在考虑上垫子
343	I'm like, oh I get a latte.	我像,哦,我得到了一个拿铁。
344	Sure, which is great	当然,这是伟大的
345	In the long run sometimes takes a decade or more	从长远来看,有时需要十年或更长时间
346	It can become the reinforcement of the identity that you want to have so for me I	这可以成为你想要的身份的强化,对我来说
347	Work out now	出来工作吧
348	Because I yeah	因为我是
349	I like the results everybody else wants right like you want to look good and stay fit and be able to move when you're	我喜欢别人想要的结果就像你想长得漂亮保持健康能在你身后移动
350	70 and you know all that stuff	70岁,你知道那些东西
351	but	不过
352	I also do it because I like who I am when I'm doing it	我也这样做,因为我喜欢自己
353	Steven Pressfield has this concept where he says	史蒂芬・普雷斯菲尔德有这个概念他说
354	He's talking about writing	他在说写作
355	But he says in the beginning you start creating and you feel kind of like an imposter you sit down to write	但他说,一开始你开始创造你感觉就像一个冒牌货你坐下来写
356	It's kind of hard.	有点难
357	It's difficult.	难曰.
358	You don't really feel like you fit	你不觉得自己适合
359	But	不过
360	A wolf has its territory and the way that it becomes its territory is by walking it by showing up every day by being there	狼有它的领地,它成为它的领地的方式是走着它通过每天出现在那里。
361	And it's not its territory the first day	第一天不是它的领地
362	But eventually after it's been there for a while it starts to feel like home	但最终在它存在一段时间后它开始感觉像家一样
363	And all of your habits are kind of like that too, you know	你所有的习惯也一样,你知道的
364	The first day you go to the gym you feel kind of stupid and foolish	你第一天去健身房感觉很愚蠢
365	You're like are people you know looking at me?	你就像你认识的人看着我?
366	Am I doing this the wrong way you feel out of place?	我这样做是不是你觉得不对劲?
367	You go for six months or a year you start to get a little bit more comfortable	你走了六个月或一年你开始变得舒服一点
368	Maybe it still doesn't feel like home yet turn around two or three or five years later	也许它仍然感觉不像家,但转身两、三、五年后
369	And you're like this is just part of what I do	你就像我一样
370	This is my territory now and the only way you develop that level of comfort	这是我现在的地盘也是你发展这种舒适度的唯一途径
371	Is by being willing to go through a little bit of discomfort early on, you know	就是想早点经历一点不适
372	Like sometimes I try to remind myself	就像有时我试着提醒自己
373	Am I willing to look foolish for five minutes or am I willing to be uncomfortable for five minutes?	我愿意5分钟看起来很傻还是愿意5分钟觉得不舒服?
374	That's really all you're talking about my so I	這就是你所說的我,所以我
375	I've been working with a trainer recently.	我最近和一位教练一起工作
376	He told me this story	他告诉我这个故事
377	He was teaching a class in the morning and it was a bad weather day	他早上上课,天气不好
378	There was it was just rainy and really gross.	它只是下雨真的很恶心。
379	It was kind of cold and just gray	有点冷又灰
380	It was just kind of nasty	只是有点恶心
381	and he was supposed to have eight people in his class and he showed up and only two were there and	他本该有8个人在他的班级他出现了,只有两个人在那里
382	I we were talking about I I think that's kind of interesting, you know	и弧琌 и谋眔Τ届
383	Because the workouts indoors right the workout once you get to the gym the workouts the same as it always is	因为室内的锻炼是正确的锻炼一旦你得到健身房锻炼和它总是一样
384	It's no different as is when it's sunny and the sky is blue	阳光灿烂,天空青蓝,无异于此
385	But what you really notice there is just how little bit of an edge you need to gain advantage	但你真正注意到的只是你需要多一点优势
386	Or to to have a different outcome than most people	或者和大多数人有不同的结果
387	Six of those eight people didn't show up not because of the workout the workouts the same as always	这8个人中有6个没有出现不是因为锻炼和锻炼一样
388	It's because they didn't want to be uncomfortable for like five or ten minutes getting ready getting through the rain getting into the car	因为他们不想在5到10分钟里不舒服准备渡过大雨上车
389	It was just kind of gross enough that it let them ignore it.	只是有点恶心让他们忽略它。
390	Yeah	对
391	And so	这样
392	in a lot of ways	在许多方面
393	What this all boils down to is getting started.	这一切正在开始。
394	It's being are you willing to	这是你愿意
395	Get started you're willing to be uncomfortable for three minutes	开始吧,你三分钟都觉得不舒服
396	And if you can get over that hump, then the rest of it kind of cascades naturally	如果你能渡过难关剩下的就自然地有级联
397	You write about the two-minute rule.	你写两分钟的规则
398	What is that?	这是什么?
399	it's a really easy way to	这是一个非常容易的方法
400	Force yourself to get started	强迫自己开始
401	I hope that you find all the ideas interesting and useful that we talk about today	我希望你能发现我们今天讨论的所有想法都很有趣和有用
402	But if you can only remember one thing the two-minute rule is a good thing to remember	但如果你只记得一件事两分钟的规则是好事
403	And I say that because it can be applied to pretty much any habit	我这么说是因为它可以适用于几乎所有的习惯
404	So you take whatever habit you're trying to build and you scale it down to something that takes two minutes or less to do	所以不管你想做什么习惯你都会把它缩小到两分钟或更少的时间
405	so	这样
406	meditation, yeah meditate	冥想,对,冥想
407	Meditate for 20 minutes because becomes meditate for one minute	沉思20分钟,因为沉思一分钟
408	Read 30 books a year becomes read one page do yoga four days a week becomes take out my yoga mat	一年看三十本书,每星期四天看一页瑜伽把我的瑜伽垫拿出来
409	And sometimes when I tell people this they resist it a little bit they're like, okay, buddy	有时我告诉别人,他们会反抗, 他们就像,好吧,伙计
410	You know, I know the real goal isn't just to take my yoga mat out	你知道,我知道真正的目标不只是把我的瑜伽垫拿出来
411	I know i'm actually trying to do the workout, you know, so you're like, okay	и笵и痷稱暗 work ┮碞钩盾
412	If I know it's a trick and why would I fall for it basically?	如果我知道这是个诡计为什么我基本上会爱上它?
413	but	不过
414	There's this great quote from ed latimore where he says the heaviest weight of the gym is the front door	他说健身房最重的是前门
415	And man, there are a lot of things in life that are like that	男人,有很多事情在生活中是这样的
416	You know the hardest action is the first movement.	你知道最艰难的行动是第一次运动
417	The most difficult step is the first one	最困难的一步是第一个
418	And once getting when you're in the work once you've already started it's often easier to keep going	当你在工作的时候,一旦你已经开始工作往往更容易继续
419	It's starting the work.	开工了
420	That is the hard part all the frictions at the beginning	这是困难的部分所有摩擦在开始
421	There's this concept in physics coefficient of friction.	摩擦的物理系数中有这个概念.
422	The friction is highest when you're not moving	不动时摩擦度最高
423	It's once you're moving that things start to go a little bit easier momentum works in both ways, you know, like	一旦你开始移动, 事情开始变得有点容易动力在两方面都起作用,你知道,像
424	If you sit on the couch and you ruminate on, you know	如果你坐在沙发上闲逛你知道
425	How things aren't going well in your life?	你的生活怎么样?
426	You feel kind of lethargic like that's easy to be low energy and for things to not go well right then	你感觉有点冷漠就像低能儿和事情不顺利一样
427	But you start moving a little bit even it's just stretch on the floor for five minutes	但你开始移动一点点,甚至它只是伸到地板上五分钟
428	Now you start to move forward and things go, you know, go a little bit faster	现在,你开始前进事情走,你知道,走得更快一点
429	You know speaking of friction.	说到摩擦
430	There's a concept that	有一个概念,
431	Is floating around called habit stacking?	漂浮在周围叫做习惯堆栈?
432	What is that?	这是什么?
433	Habit stacking.	哈比特堆叠。
434	I think habit stacking is a great	我觉得习惯堆叠很好
435	Approach for building habits.	建筑习惯的方法。
436	There's a concept that comes from bj fogg.	有个概念来自bj雾.
437	He's a professor at stanford	他是斯坦福大学的教授
438	and	和
439	He had a great insight which is	他的洞察力很强
440	Habits tend to be easier to build or stick to if they're tied to a behavior that you're already doing	Habits往往更容易建立或坚持,如果它们与你已经在做的行为有关
441	So we all have habits that we already do	所以我们都有习惯了
442	Okay, like maybe you already make a cup of coffee every morning	好吧,也许你每天早上都煮咖啡
443	And your new habit that you want to build is you want to start meditating?	你的新习惯是想开始冥想?
444	So you can stack that new habit on top of the old one.	这样你就可以把新习惯堆在旧习惯上
445	So your habit stack could be something like	所以,你的习惯堆可能是类似的东西
446	After I make my morning cup of coffee	我早上泡咖啡后喝完咖啡后
447	I will meditate for 60 seconds	我会冥想60秒
448	And then you know, you can start to chain this together	然后,你知道,你可以开始链在一起
449	You could like create multiples so you could say after I make my cup of coffee	你可能喜欢创造多种,这样你就可以说等我煮咖啡后
450	I will meditate for 60 seconds after I meditate for 60 seconds	我冥想了60秒后再冥想60秒
451	I will write my to-do list for the day after I write my to-do list for the day	我会写我的待办事宜清单写我的待办事宜清单的第二天
452	I will prioritize them and start working on the first one or whatever and now you've got a little stack a little package of	我会优先处理,然后开始研究第一个或者什么的现在,你有一个小堆
453	behaviors that happens the same way every time and you do it each morning and	每次发生同样的行为你每天早上做
454	From talking with a lot of readers people like to use these at certain moments throughout their day	从和许多读者交谈开始人们喜欢在一天中的某些时刻使用这些
455	People like habit stacks in the morning	人们喜欢早上的习惯堆积
456	I have a lot of readers who they'll come up with one for what they do when they get into the office	我有很多读者,他们会想出一个他们做什么,当他们进入办公室
457	They'll be like I go into the office.	他们会像我去办公室一样
458	I hang up my jacket	我挂了我的夹克
459	I set my purse on the desk	我把钱包放在桌子上
460	I take my water bottle and I fill it up and then I sit down and I answer the first email and I always	我拿了我的水瓶,我填满它然后我坐下来,我回答第一个电子邮件,我总是
461	Do it in the same order and that like helps me get into the day and I just know exactly what i'm gonna do	照同样的顺序来做那样能帮助我进入白天我只知道我该怎么做
462	When I get there	当我到了那里
463	Sometimes you'll see people have one like a power down routine at the end of the day to kind of help them	有时候你会看到人们有一样的力量下来的例行公事,在一天结束时某种帮助他们
464	You know wrap the day up and get ready for bed and whatever so you can use it anywhere	你知道今天结束准备好睡觉随便你在哪里都行
465	I have some readers who have come up with very creative ones	我有一些读者他们想出了非常有创意的
466	I had one guy who was he was such a bro and really liked going to the gym and	我有一个男人,他是这样一个兄弟, 真的喜欢去健身房,
467	He was not managing his finance as well.	他没有管理他的财务。
468	And so his new habit stack was	所以他的新习惯是
469	Whenever I drink a protein shake, I will check my finances	每当我喝蛋白质奶昔,我会检查我的经济状况
470	And it just it happened frequently enough that it would force him to check in on his budget and stay more on top of it	经常发生这样的事情, 迫使他检查预算, 并保持更多的上面
471	Um, so you can do you can do strange ones like that.	嗯,所以你可以做你可以做奇怪的这样的。
472	You have to be	你必须
473	willing to experiment	愿意尝试
474	Um, you know atomic habits i've tried to lay everything out that I can like I wanted it	嗯,你知道原子的习惯我试图把一切出来,我可以喜欢它
475	I I don't know whether I reached or not	我不知道我是否到达
476	But my objective when I was writing was I want to write the single best book that's ever been written about habits	但我写作时的目标就是想写一本有史以来最好的书关于习惯
477	But even so even if in some magical world I achieve that outcome	但即使如此,即使在一些神奇的世界里我实现了这个结果
478	You as an individual still have to be willing to experiment because what matters is does it work for your life?	你作为一个个人仍然必须愿意进行实验因为重要的是它对你的生命有用吗?
479	You know, and so you got to maybe you need to rearrange the habit stack	你知道,所以你得到也许你需要重新安排习惯堆
480	Maybe you need to change when you're inserting things, you know for one person	也许你需要改变当你插入的东西, 你知道一个人
481	Putting the	准备
482	Meditating right after a cup of coffee makes a lot of sense	喝杯咖啡后想一想很有意义
483	If you have three toddlers and you're trying to get pants on your four-year-old, that's not a good time to meditate	如果你有3个小孩想穿你的四岁小孩的裤子那可不是时候
484	You know, so you need to find the right time of day to insert	你知道,所以你需要找到合适的时间白天插入
485	Your habits and behaviors and that requires a little bit of experimentation.	你的习惯和行为这需要做一些实验
486	So for somebody who has a goal that's really big	所以对于一个目标非常大的人来说
487	Whether it's I want to write a novel.	我是不是想写小说?
488	I want to start a business	我想创业
489	I want to take on a big project and they're clear about that	我想做个大工程他们很清楚
490	What would you recommend?	你有什么建议?
491	Is the one habit to build?	是建造的习惯吗?
492	first	第一个
493	Since that's such a big	既然这样
494	Goal out there.	射门在那里。
495	Interestingly, I would so I'd say there's probably two things to focus on first	有趣的是,我会说,也许有两件事首先要集中注意
496	The first is you probably need a habit of reflection and review.	第一,你可能需要一个思考和审查的习惯。
497	What does that mean?	这是什么意思?
498	Well	这个嘛
499	What are the odds that if you keep your head down and you work really hard?	如果你低头努力工作几率有多大?
500	That you're going to be working on the hardest and best thing	你将会在最艰难最美好的事情上工作
501	It's just so unlikely that out of all the things that you could be doing that you're working on the best thing right now	这实在是太不可能了,从你所能做的所有事情中你正在做最好的一件事
502	and so it's this interesting tension because on the one hand having a great work ethic and working hard is really valuable in life and	所以这是有趣的张力因为一方面有伟大的工作伦理和努力工作在生活中是真正宝贵的,
503	It does pay off in some sense.	从某种意义上说,它确实有所回报。
504	Like you can't get results without working on things	碞钩⊿快猭т挡狦
505	but	不过
506	It can also become a crutch	也可以变成拐杖
507	Where if you like for myself a lot of the time I know for many years like if I had a problem	如果你喜欢自己很多时候我知道多年喜欢如果我有一个问题
508	My solution was i'll just work my way out of it	我的解决办法是,我会想办法解决的
509	And	还有
510	That works for a little while but at some point it breaks, you know	暂时有效,但有时会断
511	Like you break yourself down and then also you can only work so much like maybe if you're really grinded	就像你摔倒了一样然后你也只能工作了也许如果你真的磨碎了
512	You could work 10 harder than you are right now	你可以比现在更努力工作10个
513	But you can't work 100 harder or like 100x harder.	但是,你不能工作100 更努力或像100x更努力。
514	Yeah, it's not possible.	是啊,这是不可能的。
515	Yeah	对
516	But you could work on something else that gets you 100x the result if you're working on the right thing	但你可以做点别的让你得到100倍的结果如果你在做正确的事情
517	And so for any project, you know this hypothetical question that you asked is what if I have this big goal	所以,对于任何项目, 你知道这个假设问题你问的是如果我有这个大目标
518	I have a business I want to launch.	我有一个生意我想启动。
519	I have you know an initiative.	你知道一个倡议。
520	I want to start I have you know, whatever	我想开始我有你知道的,无论
521	There's going to be many ways to do it	有很多办法可以做到的
522	And you need to have at least some time to sit and think each week and come back to saying	你需要至少一些时间坐下来思考每周回来说
523	Are we doing this the right way?	我们这样做是正确的方式吗?
524	You know if we I think if you if you have two things in life if you have a bias toward action	你知道,如果我们认为如果你有两件事在生活中如果你对行动有偏见
525	And you really move fast	你动作真快
526	And you continually revisit this question of what are we really trying to do here?	你不断重温我们到底想做什么?
527	Is this the best way to do it if you can do those two things and you just keep doing them on repeat	这是最好的方法,如果你能做那两件事你就继续做,重复
528	You can really get a lot done in life, but but you need both	但你需要两个
529	And so that that's the second thing I was going to mention is this bias toward actions getting started	所以我要提到的第二件事就是这种对行动开始的偏见
530	It's finding some small way to move now	它正在寻找一些小的移动方式
531	My little saying that I try to remind myself of is don't rush but don't wait	我的小说,我试图提醒自己不要匆忙,但不要等待
532	You know, I find that if I am in the mix if i'm taking action if i'm working on things then that's great	你知道,我发现如果我在混合如果我在采取行动如果我在工作的事情,那就太好了
533	I'd need to be patient.	我需要耐心一点
534	I need to let the results accumulate but if i'm not actually taking action	我需要让结果累积但如果我不采取行动
535	I'm not being patient.	我没有耐心
536	I'm just waiting	我在等着呢
537	and	和
538	Nothing's going to happen in that case.	那件案子不会有事的
539	So	这么说
540	both	两者
541	Thinking big picture.	思考大局.
542	What are we really trying to do here?	我们到底想做什么?
543	And is this the best way to accomplish it and then having a bias toward action and moving fast?	这是达到目的的最佳方法吗? 然后对行动有偏见,而且行动迅速?
544	Those two things work really well together amazing advice	这两件事合作得很好很棒的建议
545	You know one of the things you said at the very beginning is that the secret to winning is knowing how to lose	你知道你一开始说过的一件事就是赢的秘诀是知道如何输掉
546	What do you do and how do you pick yourself back up if you've had a little bit of a good streak?	你做什么,你如何恢复自己如果你有一点点好?
547	And then you don't go to the gym or you don't write or you	然后,你不去健身房或者你不写或你
548	Start to drink again like those like how do you start the engine up again?	开始像那样喝酒你怎么再发动引擎?
549	And what's the mistake you see people making so I try to keep this little mantra in mind, which is never missed twice	你看到人们做错了什么所以我试着记住这个小口号这从未被错过过两次
550	And so, you know, maybe I show up and I you know do the right thing	所以,你知道, 也许我出现,你知道做正确的事情
551	I've been writing for six days in a row and then the seventh day I miss	我连续六天写作,然后我错过了第七天
552	Well, you know, I wish I hadn't missed but that's okay.	嗯,你知道,我希望我没有错过但没关系。
553	Let me pour all my energy into getting back on track the next day	让我把精力投入到第二天的轨道上
554	and	和
555	What you realize is that at the end of the year those mistakes are just like a little blip on the radar	你所意识到的是,在年底这些错误就像雷达上一点点的闪烁
556	But that's only true if you never miss twice.	但只有你永远不错过两次才是真的
557	It's only true if you get back on track quickly	只有你尽快回到正轨上,才是真的
558	And I think you see this in many domains, which is the top performers have this interesting quality	我认为你在许多领域都看到了这一点, 这是顶尖的表演者有着这种有趣的品质
559	They're all human.	皆是众生.
560	They all make mistakes like everybody else	他们都像别人一样犯错
561	But the thing that they share is they tend to get back on track quickly	但他们分享的是他们往往会很快回到轨道上
562	And if the reclaiming of a habit is fast the breaking of it doesn't matter that much	如果恢复习惯的速度很快打破习惯就不重要了
563	But it's it's all about getting back on track that matters	但重要的是要回到正轨上
564	So it's again, it's this concept of bouncing back from a loss that um, that is really critical	所以,这又是,这是这个概念从一个损失中弹回,嗯, 这真的很关键
565	詹姆士安全詹姆斯安全 James clear.
566	What are your parting words?	你讲什么话?
567	No matter what the habit is that you're trying to build	不管是什么习惯你试图建设
568	It's easy to talk yourself out of it because you know that the results aren't going to be good right away	很容易自言自语因为你知道结果不会是好的
569	but	不过
570	Like your favorite athlete's first workout was just as bad as yours	就像你最喜欢的运动员第一次锻炼一样糟糕
571	You know your favorite chef's first meal was just as bad as yours	你知道你最喜欢的厨师的第一餐和你一样糟糕
572	Your favorite writer's first sentence was just as bad as yours.	你最喜欢的作家的第一句和你一样糟糕
573	You need to keep going	你得继续走
574	You need to do the early	你得早点来
575	Low stakes stuff to prepare for the high stakes stuff to to build the capacity and the ability to do the other things	低赌注的东西准备高赌注的东西建设能力和做其他事情的能力
576	And so don't overlook the small moments that you have each day every day	所以不要忽视你每天都有的小时刻
577	Has an opportunity built into it, you know, whatever	有机会,你知道,无论
578	Whatever age you are right now	不管你现在多大年纪
579	Your future self would love to be it	你未来的自我会喜欢的
580	When you're 70 you would give anything to go back and be 60 again and have the opportunity of those next 10 years	当你70岁的时候,你会给任何东西回到过去,又回到60岁,并有机会那些未来10年
581	And you should use that as best as you can and whether that's a small moment like	你应该尽你所能地利用它以及这是否是一个小时刻
582	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}一个舞蹈独奏会或者一些愚蠢的演讲 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}不管是什么
583	Try to do it.	试着做到这一点。
584	Well, you know, whatever thing that you have in front of you try to do it	嗯,你知道,无论你有什么在你的面前,试图做到这一点
585	Well, if you do it, well if you take advantage of the moment that you have	好吧,如果你这样做, 好吧,如果你利用你有的时刻
586	You earned the right to do more things	你有权做更多的事情
587	you	老师
588	Proved yourself that you have high standards and that you take advantage of the opportunities that are in front of you	证明自己有很高的水准利用眼前的机会
589	And you put yourself in a better position to gain more opportunities	你让自己处于更好的地位以获得更多的机会
590	We all have varying degrees of luck or circumstances or misfortune or whatever that come to us in life	我们都有不同程度的运气或环境或不幸或我们生活中遇到的一切
591	A lot of things that we ask for and a lot of things that we don't ask for	很多我们要求的东西很多我们不要求的东西
592	But all you can do is try to use the moments that you have to the best of your ability	但你所能做的就是尽量利用你拥有的瞬间
593	And the better you do that the better position you are to not only build good habits, but have a good life james clear	你做得越好越好的地位你不仅能建立良好的习惯还能有良好的生活
594	I	一、导言
595	I don't even have words.	我什至没有字。
596	I am so proud of you.	我为你感到骄傲
597	I'm so grateful for the work that you do	我很感谢你所做的一切
598	Thank you so much.	非常感谢
599	Well, I appreciate it.	非常感谢
600	It's great to have you as a fan as a supporter of the work and um,	很高兴有你作为粉丝作为作品的支持者,嗯,
601	Yeah, I hope the audience loves it too.	是啊,我希望观众也喜欢它。
602	I'm sure they will and I also want to thank you for finding time and making time	我肯定他们会的,我也想感谢你找时间和创造时间
603	to listen to	听着
604	This episode in particular and to share it with people that you care about	特别是这集并分享给你关心的人
605	the amount of takeaways the amount of	领走的金额
606	Just advice and tools that james just gave you	James给你的忠告和工具
607	I want you to ask that question.	我要你问这个问题。
608	Who do I want to become and then I want you to follow	我想成为谁,然后我要你跟随
609	Every single thing he told you because it will work	他告诉你的每件事都会成功
610	I'm going to keep listening to this.	我会继续听这个
611	I'm going to share this with all three of my adult kids and our entire team.	我要和我的三个成年人和整个团队分享这个
612	This is one of the	这是其中之一
613	Best episodes we ever done	我们做过的最好的一集
614	So i'm absolutely thrilled that you're here and in case no one else tells you I wanted to be sure to tell you as your friend	所以,我非常高兴你在这里, 和万一没有人告诉你我想确定告诉你作为你的朋友
615	That I love you and I believe in you and I believe in your ability to create a better life	我爱你,我相信你我相信你有能力创造更美好的生活
616	Because james clear just gave you the road map for how you do it	因为James Clear刚刚给了你如何做到的路线图
617	So go do it and i'll be waiting to welcome you into the very next episode the moment you hit play	所以,去做它,我会等着欢迎你进入下一集,当你玩的那一刻
618	I'll see you there	在那见
619	And thank you for watching all the way to the end here on youtube.	谢谢你在Youtube上一路看完结尾
620	I love that	我喜欢
621	And thank you by the way for hitting subscribe if it's lit up.	顺便说一句感谢您点燃了订户
622	It means you're not subscribed	意思是你没有认购
623	Just take a second hit that it's free.	只要打一针,它是免费的。
624	It's a way that you can say.	能说此法.
625	Hey, thanks mel	谢谢
626	Thanks for showing up here and doing your best to support me in creating a better life	谢谢你来这尽力支持我创造更美好的生活
627	And that way by the way, if you're a subscriber, you're not going to miss a thing.	顺便说一句,如果你是订阅者,你不会错过任何东西。
628	Okay	还好
629	We just dug into habits.	我们刚刚钻进习惯。
630	So you're probably thinking mel.	你可能想着Mel
631	What should I watch next?	接下来我该看什么?
632	Oh, you're going to love this one and i'll welcome you in the moment you hit play	哦,你会喜欢的,我会欢迎你在你玩的时候
633	You	你们

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别再逼自己自律了！《原子习惯》作者 ：真正改变人生的是这些

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P1 · 别再逼自己自律了！《原子习惯》作者 ：真正改变人生的是这些 p01 上 (P1)

别再逼自己自律了！《原子习惯》作者 ：真正改变人生的是这些 p01 上 (P1)

P2 · 别再逼自己自律了！《原子习惯》作者 ：真正改变人生的是这些 p02 下 (P2)

别再逼自己自律了！《原子习惯》作者 ：真正改变人生的是这些 p02 下 (P2)

别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些

P1 · 别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些 p01 上 (P1)

别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些 p01 上 (P1)

P2 · 别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些 p02 下 (P2)

别再逼自己自律了！《原子习惯》作者：真正改变人生的是这些 p02 下 (P2)