（中英附文稿）《原子习惯》作者：比坚持更重要的，是让努力不断
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | What's the two minute rule? | 两分钟的规矩是什么? |
| 0:01 | Take whatever habit you're trying to focus on and scale it down to something that takes | 无论你有什么习惯,你都想集中注意力 把它缩小到需要的东西 |
| 0:05 | two minutes or less to do. | 还有两分钟或更少的时间 |
| 0:07 | You know, I have this reader. | 你知道,我有一个读者。 |
| 0:08 | He started going to the gym and he lost over a hundred pounds, kept off for more than a | 他开始去健身房 他损失了一百多磅 保持了超过一个 |
| 0:12 | decade now. | 已经十年了 |
| 0:13 | But when he first started to go, he had a rule where he wasn't allowed to stay at the | 但当他刚开始去的时候,他有一个规则 在那里他不允许留在 |
| 0:18 | gym for longer than five minutes. | 健身超过五分钟 |
| 0:19 | Right? | 对吧? |
| 0:19 | It sounds like kind of ridiculous. | 听起来有点可笑 |
展开字幕全文（188 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | What's the two minute rule? | 两分钟的规矩是什么? |
| 2 | Take whatever habit you're trying to focus on and scale it down to something that takes | 无论你有什么习惯,你都想集中注意力 把它缩小到需要的东西 |
| 3 | two minutes or less to do. | 还有两分钟或更少的时间 |
| 4 | You know, I have this reader. | 你知道,我有一个读者。 |
| 5 | He started going to the gym and he lost over a hundred pounds, kept off for more than a | 他开始去健身房 他损失了一百多磅 保持了超过一个 |
| 6 | decade now. | 已经十年了 |
| 7 | But when he first started to go, he had a rule where he wasn't allowed to stay at the | 但当他刚开始去的时候,他有一个规则 在那里他不允许留在 |
| 8 | gym for longer than five minutes. | 健身超过五分钟 |
| 9 | Right? | 对吧? |
| 10 | It sounds like kind of ridiculous. | 听起来有点可笑 |
| 11 | Like, oh, clearly this is not going to get the guy the results he wants. | 像,哦,很明显这不会 得到他想要的结果。 |
| 12 | 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 |
| 13 | A habit must be established before it can be improved. | 必须建立习惯,才能改善习惯。 |
| 14 | You need to standardize before you optimize. | 在优化前需要标准化. |
| 15 | And then once we've identified a habit that we want to replace or eliminate, what is the | 一旦我们发现我们想要取代或消除的习惯是什么 |
| 16 | mechanism by which we can do that? | - 我们能够这样做的机制? |
| 17 | Broadly speaking, I think there are four things that you should do if you want to build a | 广义地说,我认为有四件事 如果你想建立一个 |
| 18 | habit. | 习惯 |
| 19 | And I think one of the best things you can do early on, this is if I could actually add | 我想你可以做的最好的事情之一 早期,这就是 如果我真的可以添加 |
| 20 | one thing to Atomic Habits that wasn't in it, it would probably be this. | 对原子弹哈比特人来说 可能就是这个 |
| 21 | What is the role that identity plays in terms of habit formation? | 身份在习惯形成方面起到什么作用? |
| 22 | Ultimately, I feel like identity may be the most important thing with habits. | 归根结底,我觉得身份可能是最重要的 与习惯。 |
| 23 | 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。 |
| 24 | So when you make your bed, you embody the identity of someone who is clean and organized. | 所以,当你做你的床, 你体现了一个人的身份 谁干净和有组织的。 |
| 25 | If you study biology for 20 minutes on Tuesday night, you embody the identity of someone | 如果你在星期二晚上研究生物学20分钟, 你表现一个人的身份 |
| 26 | who is studious. | 谁是工作室。 |
| 27 | The act of doing it is proof that you are that type of person. | 行为证明你就是那种人 |
| 28 | And eventually, you start to build up this body of evidence for being that way. | 最终,你开始积累大量证据 证明自己是那样的。 |
| 29 | You have every reason in the world to believe it. | 你有理由相信它 |
| 30 | So one of the core lessons of Atomic Habits is that every action you take is like a vote | 所以,原子哈比特人的核心教训之一是, 你采取的每一个行动都像表决 |
| 31 | for the type of person you wish to become. | 想要成为什么样的人。 |
| 32 | So when you show up at the gym today, you are casting a vote for being the type of person | 所以,当你今天在健身房出现, 你投了投票 成为类型的人 |
| 33 | who doesn't miss workouts. | 谁不错过锻炼。 |
| 34 | When you sit down and make one sales call, you are casting a vote for being a salesperson. | 当你坐下来打一个销售电话时, 你投了一个票,作为一个销售员。 |
| 35 | When you write one sentence, you are casting a vote for being a writer and know doing one | 当你写一句话,你投 投票作为一个作家, 知道做一个 |
| 36 | push up does not transform your body, but it does cast a vote for that identity. | 推高不会改变你的身体,但它确实为这个身份投了票。 |
| 37 | It does provide evidence for being that type of person. | 它确实为这种人提供了证据。 |
| 38 | And eventually, as you build up that body of evidence, you start to take pride in being | 最终,随着你积累了证据, 你开始为成为 |
| 39 | that way. | 那边 |
| 40 | And I think that's where you get to this really resilient place in terms of building | 我认为这就是你进入这个 真正有弹性的地方 在建设方面 |
| 41 | your habits. | 你的习惯。 |
| 42 | When you start to take pride in being that type of person, you will fight to maintain | 当你开始为成为那种人而感到骄傲时, 你会努力维持 |
| 43 | the habit. | 习惯。 |
| 44 | It becomes the opposite situation. | 情况恰恰相反。 |
| 45 | Now, instead of trying to force yourself to do it, you're trying to maintain it because | 现在,你不是想强迫自己去做 而是想维持它 因为... |
| 46 | it's a part of your identity that you believe in and that you want to keep. | 这是你信仰的一部分 也是你想要保持的一部分 |
| 47 | If you take pride in the size of your biceps, you never skip arm day at the gym. | 如果你对自己的双胞胎大小感到骄傲, 你永远不会跳过手臂一天在健身房。 |
| 48 | If you take pride in how your hair looks, you have this long haircare routine, you do | 如果你对头发的长相感到骄傲, 你有一个漫长的发型常规,你做 |
| 49 | it every day. | 每天都这样 |
| 50 | We wouldn't know. | 我们不知道。 |
| 51 | And so really, the goal is not to read a book. | 所以实际上,目标不是看书。 |
| 52 | The goal is to become a reader. | 目标是成为读者. |
| 53 | The goal is not to run a marathon, it's to become a runner. | 目标不是跑马拉松,而是成为跑者. |
| 54 | The goal is not to do some silent meditation retreats, to become a meditator. | 目标不是做一些静默的冥想退缩,成为冥想家. |
| 55 | It's to install and adopt this identity that this is the type of person that I am. | 而是安装和采用这种身份,这就是我这种类型的人. |
| 56 | And I think ultimately that's why small habits matter so much. | 我想最终这就是为什么小习惯如此重要的原因。 |
| 57 | Behavior and belief is like a two-way street. | 行为与信仰如双行. |
| 58 | What you believe will influence the actions that you take, but the actions that you take | 你相信的东西会影响你的行动, 但你采取的行动 |
| 59 | can also influence what you believe about yourself. | 也可以影响你对自己的信任 |
| 60 | And every time you show up and do it in some small way, you prove to yourself a little | 每当你出现 并以一些小的方式, 你向自己证明一点点 |
| 61 | bit, hey, maybe I am that kind of person. | 也许我就是那种人 |
| 62 | And so my encouragement, my suggestion is to let the behavior lead the way, to start | 因此,我鼓励,我的建议是 让行为引领道路,开始 |
| 63 | with some small action, and then prove to yourself in that moment that you were that | 然后在那一刻证明你曾经是 |
| 64 | kind of person. | 有点像人 |
| 65 | And as you start to foster and build that identity, sticking with the habit becomes | 当你开始培养和建立这种身份时, 坚持习惯就会变成 |
| 66 | easier. | 简单点 |
| 67 | I like the idea of the small, you had 1% better in your book too, these small changes leading | 我喜欢小的,你也有1%的好, 这些小的变化导致 |
| 68 | to big results. | 以大结果。 |
| 69 | I think where people go astray is the lack of patience sort of changes the outcome. | 我认为人们误入歧途 是因为缺乏耐心 改变了结果 |
| 70 | So I know I want to be healthier, but I know it's a lot of work and a lot of time. | 所以我知道我想更健康, 但我知道这是很多的工作和时间。 |
| 71 | If I eat healthier, I go to the gym more, I just live a healthier lifestyle. | 如果我吃得更健康,我会去更多的健身房, 我只是过着更健康的生活方式。 |
| 72 | And that's where we get in trouble, but we do it with everything. | 这就是我们惹上麻烦的地方, 但我们做的一切。 |
| 73 | It's not just- | 这不仅仅是... |
| 74 | Lack of patience changes the outcome. | 缺乏耐心改变了结果。 |
| 75 | That's a good phrase. | 语善曰. |
| 76 | It's definitely true. | 这绝对是真的 |
| 77 | I think there are two ways people can go astray. | 我认为有两种方式可以让人们误入歧途. |
| 78 | So there's what you just mentioned, which is not being patient enough and sticking with | 所以,有你刚才提到的, 这是不够耐心和坚持 |
| 79 | it. | 这个 |
| 80 | We'll talk about that in a minute. | 我们一会儿再谈 |
| 81 | The other one is small changes can really matter, but only if they're oriented in the | 另一种是小的改变,真的很重要, 但只有它们面向 |
| 82 | right way. | 右边 |
| 83 | You know, we all know people who spend time on minutiae and trivial things. | 你知道,我们都知道 人谁花时间 在小事和琐事。 |
| 84 | You know, you kind of waste time on small stuff that doesn't really matter. | 你知道,你有点浪费时间 在小东西上, 这不是真的重要。 |
| 85 | And I think one of the distinctions is, are your small actions accumulating or are they | 我认为其中的区别之一 就是,你的小动作 积累或它们是 |
| 86 | evaporating? | 蒸发? |
| 87 | You know, are you doing small things each day that are oriented toward a larger outcome | 你知道,你每天做一些小事 以更大的结果为导向 |
| 88 | or are you doing small things each day that are just kind of like one-offs and don't really | 或者你每天都在做一些小事 有点像一次性的 而不是真正的 |
| 89 | add up? | 加起来? |
| 90 | In a lot of ways, I feel like the two timeframes that matter most in life are 10 years and | 从很多方面来说,我觉得生命中最重要的两个时间框架是10年 |
| 91 | one hour. | 一个小时。 |
| 92 | You know, so like 10 years is just shorthand for the big meaningful things that you want | 你知道,所以像10年 只是一个简写 对于大有意义的事情 你想要 |
| 93 | to do in life. | 做在生活中。 |
| 94 | Where do you want to be in a decade? | 十年内你想去哪儿? |
| 95 | You know, sometimes I like to encourage people to don't let a day pass without doing something | 有时候我喜欢鼓励人们 一天不做任何事 |
| 96 | that will benefit you in a decade. | 10年后你将受益匪浅 |
| 97 | And one hour is how can I do something today, right now, that is oriented toward where I | 一小时后,我今天能做什么,现在, 面向我在哪里 |
| 98 | want to be in 10 years? | 想在十年内? |
| 99 | And if you can kind of live in that simultaneously in those two modes of thought, if you can | 如果你能同时生活在这两种思想模式中 如果你能 |
| 100 | both be thinking long-term but acting short-term, then you start looking for little changes, | 都想着长期,但做短期, 然后你开始寻找小改变, |
| 101 | little adjustments that do add up, that do accumulate, that are not trivial and, you | 一点点的调整,可以加起来,可以累积, 这并非微不足道,你 |
| 102 | know, meaningless. | 你知道,毫无意义。 |
| 103 | So I think that's one way people go astray is their small actions are not oriented toward | 所以,我想这是一种方式 人们走错了 因为他们的小 行动不是面向 |
| 104 | the larger outcome. | 更大的结果。 |
| 105 | They're not accumulating. | 他们没有积累。 |
| 106 | The second way that they go astray is what you just mentioned, which is lack of patience | 你刚才提到的,是因为他们缺乏耐心, |
| 107 | changes the outcome. | 改变结果。 |
| 108 | One of the examples I give in Atomic Habits is thinking about an ice cube, you know, so | 我在"原子哈比特人"中给出的一个例子是 考虑一个冰块,你知道,所以 |
| 109 | you walk into a room, it's cold, you can see your breath, and the ice cube's sitting on | 你走进一个房间, 它的冷,你可以看到你的呼吸, 和冰块的坐 |
| 110 | the table. | 那个桌子 |
| 111 | You start heating the room up one degree, another degree, another degree, ice cube's | 你开始把房间加热到一个程度,另一个程度,另一个程度,冰块 |
| 112 | still there. | 还在那里。 |
| 113 | Eventually, you get to this tipping point, this phase transition, the ice cube starts | 最终,你到达这个临界点, 这个相位过渡,冰立方体开始 |
| 114 | to melt. | 融为一体 |
| 115 | And so it's like one degree shift, no different than the shifts that had come before, but | 所以这就像一个学位的转变, 没有什么不同 之前的转变,但 |
| 116 | you hit this transition and things change. | 你撞到了这个过渡 事情就变了 |
| 117 | And habits are like that a lot of the time. | 习惯经常是这样的 |
| 118 | You know, you'll hear people say things like, I've been running for a month, I can't see | 你知道,你会听到人们 说的东西喜欢,我已经运行了一个月, 我看不到 |
| 119 | a change in my body, or we've been meeting every Friday for six months and we still haven't | 改变我的身体, 或者我们每周五见面 六个月,我们仍然没有 |
| 120 | shipped this feature yet. | 此特性已运出 。 |
| 121 | And it's like, yeah, that work is not being wasted, it's just being stored. | 这就像,是的, 工作不是浪费, 它只是被储存。 |
| 122 | You know, it's kind of like complaining about heating an ice cube up a little bit and not | 你知道,这有点像抱怨 加热一个冰块一点点 而不是 |
| 123 | melting yet. | 还没融化 |
| 124 | It's like, well, you just haven't hit the phase transition. | 这就像,嗯,你只是没有 进入阶段过渡。 |
| 125 | So that's where people give up. | 这就是人们放弃的地方。 |
| 126 | Yes. | 对 |
| 127 | The San Antonio Spurs have a quote hanging in their locker room where it says, you know, | 圣安东尼奥·斯普尔斯在他们更衣室里挂着一个报价 上面写着 |
| 128 | they've won five NBA championships. | 他们赢得了5次NBA冠军. |
| 129 | And it says, when I think about giving up, I think about the stonecutter who takes his | 上面写着,当我考虑放弃时, 我想起那个吃他 |
| 130 | hammer and bangs on the rock 100 times without it splitting in two. | 锤子和敲击在岩石上100倍 没有它分裂成两个。 |
| 131 | And at the 101st blow, it cracks. | 第101次打击时,它会裂开. |
| 132 | And I know that it wasn't the 101st that did it, but all the 100 that came before. | 我知道不是第101家做的, 而是以前所有的100家。 |
| 133 | And so many things in life are like that. | 生活中有很多事情是这样的 |
| 134 | You know, it's not the last workout that got you fit, it's all the 100 that came before. | 你知道,这不是最后一次锻炼 让你适合, 这是所有的100 之前来。 |
| 135 | It's not the last sentence that finishes the novel, it's all the 100 that came before. | 完成小说的不是最后一句话,而是之前所有的100个. |
| 136 | It's not the last conversation that closes the sale, it's all the 100 that came before. | 并不是最后的谈话结束了销售,而是之前所有的100人. |
| 137 | It's this willingness to keep showing up and hammering on the rock and knowing that at | 就是这种意愿 继续露面 敲敲石头 知道这一点 |
| 138 | some point you are going to hit that phase transition. | 某个点,你将进入阶段过渡。 |
| 139 | You are going to hit that, you know, that new level, but you need enough persistence | 你会达到这个新水平 但你需要足够的毅力 |
| 140 | to keep doing it. | 继续做。 |
| 141 | Are there tips or tricks you have? | 你有小把戏吗? |
| 142 | Because like when I'm working out, I'm getting better, but I'm getting better internally. | 因为像我工作的时候, 我越来越好, 但我越来越好内部。 |
| 143 | I just don't, I can't visualize it's not visible, but it is like, I can't see it, but it's happening. | 我只是不,我无法想象它不可见, 但它就像,我看不见它,但它正在发生。 |
| 144 | Yes. | 对 |
| 145 | Are there tips or tricks you have that we can use either psychologically or practically | 是否有小费或小把戏,我们可以使用 心理或实际上 |
| 146 | speaking? | 说话? |
| 147 | This is one of the big lessons for Habits, which is just because improvements aren't | 这对哈比特人来说是一个大教训 只是因为改进不是 |
| 148 | noticeable, doesn't mean improvement isn't happening. | 很明显,这并不意味着没有改善。 |
| 149 | You know, you're not going to see a change on the scale every time you work out. | 你知道,你不会看到 天平的变化 每次你工作出来。 |
| 150 | You're not going to see a change in the number of subscribers every time you publish an episode | 每次发表一集,你都不会看到订户人数的变化 |
| 151 | or whatever. | 还是什么的。 |
| 152 | Like it's, you know, it takes a while. | 就像,你知道,它需要一段时间。 |
| 153 | But the tricky part is if something's not working, it also takes a while, you know, | 但最棘手的一点是 如果事情不起作用 也需要一段时间 |
| 154 | you just keep banging your head against the wall. | 你只是不停地敲你的头 靠墙。 |
| 155 | So how do you know when you need to be patient? | 那你怎么知道什么时候需要耐心? |
| 156 | And how do you know when you need to try something different? | 你怎么知道当你需要尝试 不同的东西? |
| 157 | And sometimes you'll hear people say like, try, try, try again. | 有时你会听到人们说, 像,尝试,尝试,再次尝试。 |
| 158 | I actually think it should be rephrased to try, try, try differently. | 我认为应该重新措辞 尝试,尝试,尝试不同。 |
| 159 | You need to keep trying, but you need to keep trying different lines of attack. | 你需要继续尝试, 但你需要继续尝试不同的攻击线。 |
| 160 | This is, I think Naval has something where he says, you know, it's not 10,000 attempts, | 我觉得海军有他说的话 不是一万次尝试 |
| 161 | it's 10,000 iterations. | 这是一万次重复。 |
| 162 | You know, an iteration is a different way of doing it. | 你知道,迭代是一种不同的方式做到这一点。 |
| 163 | So you need, you need some adjustment to the approach. | 所以你需要调整一下方法 |
| 164 | And I don't think you need to do it 10,000 times, usually just doing it five different | 我觉得你不需要做一万次, 通常只是做五个不同的 |
| 165 | ways or 10 different ways is enough to see, oh, one of these is working better than the | 方法或10种不同方式 足以看, 哦,其中一种 工作比 |
| 166 | other. | 其他费用。 |
| 167 | So this is the, this is the second kind of insight, which is when something goes well, | 因此,这是,这是第二种 洞察力,这是当事情进展顺利, |
| 168 | usually it goes pretty well from the beginning. | 通常从一开始就很顺利 |
| 169 | It's not now that does not what that does not mean is that you'll always have the results | 这不是现在,不意味着 你总是有结果 |
| 170 | you want right away, or that you will immediately get the outcome that you're, you're hoping | 你马上想要, 否则你会立即得到的结果, 你希望 |
| 171 | for. | 为. |
| 172 | But what it does mean is that you should, this was one of the best pieces of advice | 但它意味着你应该, 这是最好的建议之一 |
| 173 | given to me early in my entrepreneurial career. | 在我创业生涯的早期给我的 |
| 174 | Somebody told me you should try things until something comes easily. | 有人告诉我,你应该尝试一些事情 直到事情容易发生。 |
| 175 | Now that doesn't mean that it will be easy, but it does mean that it results will come | 这并不表示会很轻松 但确实意味着结果会来 |
| 176 | easier than the other things that you have been trying. | 比你一直在尝试的其他事情简单 |
| 177 | And so in a lot of ways, I think what you kind of one of the big quests for life is | 所以从很多方面来说 我认为你对生命的一大追求是 |
| 178 | to experiment enough to find what comes easy for you and then work really hard on what | 来做足够的实验 找出你容易的事物 然后努力研究 |
| 179 | comes easy. | 慢慢来 |
| 180 | Because if you work hard on the thing that you have some skill set for some strength | 因为如果你努力工作 你有一些技能 设置一些力量 |
| 181 | for some natural aptitude for, then you're very hard to compete with. | 对于一些天生的能力, 那么你是非常难竞争。 |
| 182 | So it's just your classic explore, exploit trade off, you know, early in the process, | 所以,这只是你的经典探索, 利用交换,你知道, 早期在这个过程中, |
| 183 | you need to explore more and experiment more. | 你需要更多探索 更多的实验。 |
| 184 | And then eventually you start to discover, okay, the 10 things I've tried, these are | 最终你开始发现,好吧, 我尝试了十件事,这些是 |
| 185 | the two that work best. | 两个最有效 |
| 186 | Now you need to double down on what's working and start exploiting some of the | 现在,你需要加倍 对于什么工作 并开始利用一些 |
| 187 | things that that are actually getting results. | 那些正在得到结果的东西。 |
| 188 | Peter Teal gave a talk on what's work well working on. | 彼得·提尔(英语:Peter Teal)讲述了如何很好地开展工作. |
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