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习惯的束缚在变得强大到令人无法挣脱之前，通常都过于微弱而不被发觉。——塞缪尔·约翰逊 What are micro-addictions? They are those annoying little habits that prevent you from living the life you truly want. They are small enough to go unchecked, but bothersome enough to get in the way of you living your fullest potential. 什么是小癖好？就是那些阻碍你得到你真正想要的生活的令人讨厌的小习惯。它们太过细微而未受遏止，但同时也足够令人困扰而阻碍你发挥所有的潜能。 They are… 它们是…… The inability to stop checking your email 10 times a day, when you could be making progress toward building your own business. 当你可以在为创业而有所进展的时候，你却无法停止一天查看10次邮件的行为。 The frustrating habit of seeking approval from other people when you know that you should trust your own instincts. 当你知道应该相信自己的直觉的时候，你却还有从其他人那里寻求肯定的令人沮丧的习惯。 The deceptive habit of using television as convenient entertainment, rather than participating in life. 你将电视当做方便的娱乐方式，而不去投入到生活当中的自欺欺人的习惯。 The addiction to having everything figured out in advance. Instead of going for what you want, you commit to thinking about it a little longer; possibly for the rest of your life. 将所有事情都提前想好的嗜好。你不去争取你想要的东西，而用更长时间，甚至是你的余生致力于思考。 These are the unwanted minutiae in our lives. A couple of these annoying little habits are not enough to make much of a difference. One or two wandering bits of algae in the sea doesn’t make too much of an impact. It’s when this undesirable flotsam becomes a cloud that our lives are compromised. 这些就是我们生活中讨厌的细节。一点点讨厌的小习惯不足以造成什么改变。海水中一两条漂浮的水藻不能形成什么冲击力。只是当这讨厌的零零碎碎的东西变成一堆的时候，我们的生活就会受到危害了。 So how can we battle these little micro-addictions, these tiny thorns in the side of our personal development?
Do your best. Realize that your best will be different depending on the time of the day, and how much energy you have. Whatever you’re doing, simply do your best. This will help you overcome playing the victim with yourself and seeking back into self pity. Self pity fuels the cycle of repeating what you’ve always done. If you stay in the realm of self pity, your feeling sorry for yourself will make you feel like you’re helpless to change your situation. Always do your best and avoid playing the victim. 我们应该怎样对付这些小癖好，这些我们个人发展道路上的荆棘？ 而我也绝不是完美的，下面是一些帮助我的事情。 尽力。你应该意识到，你的最佳状态是与一天的时间段和你所拥有的精力有关。无论你正在做什么，只要尽力就可以了。这将帮助你克服与自己扮演受害者，躲回到自我怜悯当中的恶习。自我怜悯推动着你重复一直在做的事情的循环。如果你待在自我怜悯的圈里，你为自己感到可悲的情绪将使你感觉无力改变现状。你应该总是尽力，并且避免扮演受害者。 Chip away. The hardest part about changing habits is that they’re a pattern. We’re comfortable doing what we have always been doing. Even though we aren’t necessarily happy with what we’re doing, it’s more comfortable following the same pattern than breaking it. Much of this is because we get intimidated trying to make drastic changes. Overhauling your life will never be accomplished in a single day, so just take it easy. Take it one day, or hour, at a time if you need. Commit to changing your habit for just today.逐渐铲除。改变习惯的最困难的部分就是由于它们是一种模式。我们在做一直都在做的事情的时候都感到愉快放松。即使我们可能并不对我们做的事情感到开心，遵循同一个模式比打破它更令人愉悦。很大部分原因是我们努力做出巨大改变的时候受到了威胁。你不可能在仅仅一天中彻底改变你的生活，所以只要放轻松就好了。需要做出改变的时候，每一次用一天，或者一个小时去做。只在今天努力改变你的习惯。 Build momentum. A lot of people will tell you to thing big, act small. Thinking about the big picture is important, but if we want to building momentum, we need to think small and act big. By thinking small, we’re able to mentally digest the changes we want to make. By thinking small and acting big, we can commit for a short period of time and put all our energy into that commitment. Then we can build momentum on mini-milestones. 增加动力。很多人会告诉你去想大事，做小事。高瞻远瞩固然重要，但如果我们想要增加动力，我们需要想小事，做大事。通过想小事，我们可以在心理上接受我们想要做出的改变。通过想小事，做大事，我们可以全心全意投入到一个短期，将所有精力放在投入当中。然后，我们可以在小的里程碑的基础上增加动力。 Change your environment. Typically, the easiest way to create a new habit is to change our environment to reinforce it. If you want to start practicing yoga daily, set your yoga mat out every night, so you see it when you first wake up. Subscribe to yoga related blogs; print yoga photos and put them up around your room; get a screensaver of your favorite yoga poses, etc. The more triggers we have in our environment that enforce our habit, the less work your mind has to do to make you believe it’s going to be a habit. 改变你的环境。通常，培养一个新习惯的最简单的方式是通过改变环境去加强它。如果你想要每天做瑜伽，每天晚上都把你的瑜伽垫铺好，然后当你一起床，你就会看到它。订阅与瑜伽相关的博客；把瑜伽的图片打印出来，将它们挂在你房间的周围；把你最喜欢的瑜伽姿势设置为你的屏保，等等。环境中有越多能够加强我们习惯的诱因，你的大脑就需要更少努力让你相信它将成为一个习惯。 One thing at a time. This isn’t something new that you’ve never read on Zen Habits. But so many people get gung-ho about a total life makeover, they try to do everything at once. They get excited; they want to change their diet, exercise habits, social life, career, values, etc. They put all their energy in as many directions as possible. Then what happens? It fizzles. It’s like a chef getting excited about the possibility of a hundred different flavors, so she adds them all. The end result turns into an incomprehensible mess. Focus on mastering one thing at a time. You’ll thank yourself later. 每次只做一件事。禅习惯博客上不会有你没有读过的新文章，然而有那么多人因为野心勃勃地想把生活彻底改善而想要立刻把所有事情都做好。他们变得兴奋，他们想要改变饮食，运动习惯，社交生活，事业，价值观等等。他们把所有的精力投入到尽可能多的发展方向中。然后发生了什么呢？失败了。就像一个厨师长兴奋于上百种不同味道的可能，于是她把它们都加在食物中了。最终的结果变成了难以理解的混乱。每一次都集中注意力控制一件事情。之后你就会感谢自己了。 Be persistent. Persistence is the enemy of the rut. The only thing between where you are now and where you want to be is really persistence. If you can develop the ability to be highly persistent, you’ll succeed where others give up. It’s in failing many times and getting back on your feet that you make progress. 持之以恒。坚持是常规的敌人。从你现在的位置和你想要达到的目标之间实际上只需要坚持。如果你发挥坚持不懈的能力，你将在别人放弃的地方取得成功 。在失败了许多次，再重新站起来的过程中，你会取得进步。 Reject perfection. We have a tendency to put things off endlessly, because we’re afraid of imperfections. This is pretty silly. If your dream is to become a master pianist, wouldn’t you have rather tried and failed than not tried at all? 拒绝完美主义。由于我们害怕不完美，而有了一个将事情无止尽地延期的倾向。这是十分愚蠢的。如果你的梦想是成为一个优秀的钢琴家，你难道不会宁愿尝试过而失败，而不愿什么都不尝试吗？ Do some value work. Staying aligned with my values is something that’s helped me stay motivated toward breaking micro-addictions. If you don’t know what your values are, simply ask yourself what’s most important to you. Take a moment to think about it, but don’t think to hard. Go with your gut and whatever comes to mind first. My top values are authenticity, clarity, and balance. When I’m doing things that aren’t aligned with my values, I’m unhappy. When I’m closely aligned with my values, though, I feel fulfilled. If you can keep your values in mind at all times, it makes making the right decision much easier. 做一些有价值的工作。与我的价值观保持一致帮助我有动力地改变小癖好。如果你不知道你的价值观是什么，只要问自己，什么事对你而言是最重要的。花费一些时间去思考，但也不需要绞尽脑汁地思考。相信你的直觉，相信出现在你脑海中的第一样东西。我的最高价值是真实，清晰和平衡。当我做与价值观相悖的事情的时候，我是不愉快的。当我紧紧的与我的价值观保持一致的时候，我感到了满足。如果你总是记得自己的价值观，做正确的选择将会变得十分简单。 Be content. We often get so caught up with improving our lives and achieving our goals that we forget to be content. The truth is, if we don’t take the time to appreciate things the way they are now, we’ll most likely resent personal development. By having gratitude and contentment, you’ll reinforce your will to grow. It’s a lot more motivating when you know that you will actually appreciate the achievements you have made, rather than only focusing on your shortcomings. 满足。我们经常受改善生活和达到目标吸引而忘记了满足的感觉。事实上，如果我们不花时间欣赏事物现在的样子，我们很有可能对个人发展感到不满。通过感恩和满足，你将会增强成长的意愿。当你真的注意到那些你已经取得的成就，而不是将注意力放在缺点上时，你会更有动力。 Stop thinking. How much time do you spend thinking about what you really want to do? How much of your life do you spend daydreaming about the life you want to lead, rather than just living it? It’s amazing how much fear of failure and fear of the unknown can hold us back. But wouldn’t it make more sense to spend all that energy taking physical steps toward your goals, rather than imaginary ones? I think we could all do with a little less thinking and a little more doing. 停止思考。你用了多少时间思考你真正想做的事情？你用了多少人生幻想你想要的生活，而没有真的去那样生活？对失败和未知的恐惧令我们犹豫不决，那股力量是非常惊人的。然而，用所有幻想的精力去在现实中接近目标比起在幻想中接近目标不是更有意义吗？我认为，我们都可以少想一些，多做一些。 I think the most important part of attempting to break these little micro-addictions is that we keep in mind where they are coming from in the first place. Usually we’re preoccupying ourselves with these dead-end pursuits because we’re trying to avoid something. We fear if we really focused on doing what we want, we might actually achieve it. In the end, we fear our own awesome power. That’s insanity. 我认为努力去改掉这些小癖好最重要的部分就是记得他们最初是从何处而来。通常我们是因为努力逃避什么而专注于这些顽固的嗜好。我们害怕，如果专注于做我们想做的事情，我们可能真的能够成功。到最后，我们害怕自己惊人的能力。那真的是荒唐之极。 Stop selling yourself short. Embrace your greatness. 不要再低估你自己。接受你的伟大吧。 Success seems to be largely a matter of hanging on after others have let go. - William Feather 成功似乎常常是在别人已经放弃的时候坚持。——威廉·费瑟 |
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