养成每天反思，回顾习惯的五大理由，如何去执行它。

养成每天反思，回顾习惯的五大理由，如何去执行它。

by Jeff Cobb

杰夫 科布著

If your life is anything like mine, your days often fly past in a complete blur. Up early in the morning, get the kids off to school, or the dog out, or head for the gym – or all of the above. Make the trek to work. Grind through the day’s meetings, e-mails, and phone calls. Then home for the evening routine, and before you know it, the alarm rings and you start again.

如果你生活的点滴都如我的一样，日子总是过得很混沌。早上早起，送孩子到学校，或者溜溜狗，又或者去健身房——或者以上的全部。让所有的链条都运转起来。参加会议，回复邮件，接听电话等，然后回家完成每天晚上常规的事情，在你意识到这些之前，你的定时钟又响了，你又开始日复一日的轮回了。

Chances are, if you are here reading this blog, you make at least a semi-conscious effort somewhere in there to continue learning. Maybe you’ve got a book tucked away in your bag, or a couple of blogs you check in on, or a course you take in the evenings at the community college. But how often do you take the time to stop for a few minutes and reflect?

如果你正在读这篇文章，有可能是你脑里的某个区域有一半激活并意识到要继续学习。也许你书包里装了几本书，或者你正在浏览几个博客，或者你正在社区大学上着夜校。但是你多久才会停下来几分钟回头温故一下呢？

I still have miles to go in developing this habit, but I can say that it is something I have truly gotten better at since I started blogging a couple of years ago. I don’t think it would even be possible to keep coming up with new things to write about for Mission to Learn if I didn’t take time daily to reflect on various aspects of my life. But more importantly, taking the time to reflect is, in my opinion, one of the surest ways to consolidate learning and continue to grow.

我仍要做出很大的努力才能养成这个习惯，但我敢说自我两年前开始写博客以来，很多事情都变好了。如果我每天不温习或回顾我生活的各个方面，我不认为我还有新东西新想法发表在Mission to Learn里。但是更重要的是，花时间去回顾，去反思。以我看来，这是一个巩固知识，继续成长的方法之一。

If you don’t currently make reflection a daily habit, I strongly recommend you try it. Here are just a few of the ways reflection can impact your life and your learning:

如果你现在还没有养成每天回顾的习惯，我强烈建议你尝试一下。以下是几个能够影响你的生活学习的反思回顾的方法

1. It helps you learn from – and get past – your mistakes 

1,它可以帮助你吸取过去的经验教训

“I have not failed, I’ve just found 10,000 ways that won’t work,” Thomas Edison is often quoted (or perhaps misquoted) as having said. You can bet Edison spent time going back over his mistakes and failures, but he did it as a means of finding his way forward to future successes.

“我没有失败，我只是尝试了10000种不凑效的方法” ，托马斯 爱迪生的这句话经常被人引用（或许是错误的引用了）。你可以断定的是爱迪生确实有花时间回顾他先前的错误和失败，但是正因为如此，他才能获得成功。

2. It helps you learn from – and celebrate – your successes.

2. 它能帮助你怎样庆祝你的成功

We can and should learn from our mistakes and failures, but there is also evidence that we may learn more from our successes.  In any case, there is not much joy in living and learning if we don’t take time to acknowledge the things we have done right – and build upon them.

我们能够且应该从我们的错误和失败中吸取经验，但又有证据表明我们从成功的事例中能学到更多，无论如何，生活不单是喜悦，要知道如果我们不花时间去庆祝我们做对的事情的话，如果建立开心快乐的生活

3. It helps you make connections and generate new ideas.

3.它让你的知识流通起来并产生新的想法

When you take time to think back through your experiences, you almost inevitably begin to see connections among them that were not obvious at first. One thing always leads to another when you are reflecting, and before you know it, you’ve got a great new idea – whether for a convenient, affordable way to provide light to the average household, like Edison, or…uh, a new blog post  

当你花时间去思考回顾你的经历，你必然能够看到事物与事物之间的联系，这是我们一开始没有觉察到的。当你进行反思，回顾的时候，会发现一件事情总是导出另一件事情，在你意识到之前，你已经有新的想法了——不管是为每一个家庭提供方便的，可负担得起的灯泡，像爱迪生，或者。。总之都是一个新的想法

4. It helps you to help others

它使你能够去帮助别人

Ideally, those connections you see when you reflect include connections to others. No learner is an island. How can you share what you’ve learned and how you have learned it in a way that benefits others? I think that simple question tends to be the foundation for so many successful personal relationships as well as busineses and nonprofit initiatives. And it all starts with reflection.

理想状态上看，当你反思回顾所看到的那些联系也包括了和其他人的联结。没有一个学者能够孤立起来。怎样才能够和别人分享你所学的和你通过这种有益于他人学习的方法是怎么学到的？我想就是这个简单的问题，建立了许多成功的人际关系，商务关系和无盈利的积极想法。所有的这些都起源于反思，回顾。

5. It gives you perspective and helps you relax.

5.它提供你一个远景，帮助你放松

So many of us, myself included, live lives that are overly busy and flooded by a continual stream of new information. We make mistakes, get overwhelmed, succumb to stress. Taking a few minutes daily to reflect, though, has an incredibly calming effect. It can help us put all of our efforts into perspective. Living and learning are not about some grand, ultimate goal. They are simply about learning and living. Relax.

许多人，包括我自己，都生活在过分忙碌，被信息流淹没的时代。我们错了，精疲力尽，承受种种压力。然而，只要每天花几分钟的时间进行反思，回顾，我们就能得到非常平静的效果。沉思让我们将我们所有的努力都放在未来的远景图上。生活学习不单单是一个宏伟的，终极的目标。只是学习和生活，放松点儿。

How to Make Reflection a Daily Habit

怎么样养成每天反思的习惯

If reflection isn’t something you feel you do enough, consider making it a habit. Here are some suggestions for doing that:

如果你觉得关于沉思反思你做得还不够多的话，把它变成你的习惯吧。以下是一些建议教你怎么去形成这个习惯：

1.  Commit to it. 

1.决心去执行

Nothing becomes a habit if you are not willing to consciously commit to it, and I think a lack of commitment is one of the main reasons reflection doesn’t happen. We all know instinctively that it is a good idea, but it’s too easy to put it in the “Someday” bucket. Tell yourself clearly, consciously that you will make reflection part of your daily learning habit.

如果你不是自愿自我意识要去做的话，没有什么能成为一种习惯。我想沉思不够的主要原因之一是缺少决心吧。我们都知道直觉-无意识的东西是个好东西，但是它太容易就被遗忘在那天里了。明确地告诉你自己，自觉地让反思回顾成为你每天的学习习惯。

2. Figure out what works

2.要清楚什么方式适合你

Reflection can take many forms. Take some time to find the one that is right for you.  Here are some suggestions:

沉思有很多种方式。花时间去找寻适合你的方法。

You may just want to sit quietly for several minutes, perhaps along with some simple breathing exercises. 

你可能只是需要静坐几分钟，或许伴随一些简单的呼吸练习。

Or maybe start a one-sentence journal. This one comes from Leo  Babauta via Gretchen Rubin of The Happiness Project (a great blog). It’s just what it sounds like. Write one sentence (or thereabouts) a day. You’ll be amazed at what you have captured by the end of a year. 

或许养成写一句话的日记。这是从The Happiness Project(很好的一个博客）里Leo babauta via gretchen rubin的建议里抄下来的。也就是说，每天写下一句话，一年以后，你会受益于你所写的话语。

Consider blending reflection with exercise. This doesn’t work for everyone, but runners in particular seem to be able to make it work. Personally, I need to slow down a bit and walk if I am going to reflect while exercising – which I often do. 

采取混合式边锻炼边沉思。这不是每一个都适用，但是运动员田径员特别适合这个方法。就我来说，如果我采用如我经常采用的边锻炼边沉思的话，我会慢一点。

Write about it publicly. Where do you think this blog post came from? The decision to blog or post to some other place that people can see – like a forum – can help hold you accountable. More importantly for some people, it can lead to a network of others who connect with and engage in your reflections, which can lead to positive reinforcement. 

公开发表你的想法。你认为这篇文章来自哪里？发表博客或公布在一些人们能够看到的地方，如论坛，能够帮助你得到更多的支持。对一些人来说，更重要的是，这样能够为那些参与和采用你的沉思方法的人有更广阔的联系，产生正面效应。

3. Focus on doing it at the same time, every day. No exceptions. No matter which approach you choose, get into the reflection habit by taking just a few minutes at the same time each day to reflect. People tend to think of reflection as an end of day thing. Personally, I find it most helpful when I do it first thing in the morning, before everything else. That’s when my mind is clearest. Do what works for you, but however you go about it, it’s good if you have a trigger (such as, “right after I brush my teeth”). This will help establish the habit. If it helps, consider signing up for an online service that sends you a daily reminder at the same time each day.

3.每天，专注于你所做的。没有期望。无论你采用什么方法，每天在同一时间，花几分钟的时间养成反思，沉思的习惯。人们会认为反思应该是一天当中最后的一件事情。我认为，早上当我开始做第一件事情的时候进行反思，回顾效果会更好，那时候我的思维是最清醒的。找到合适你的方法，执行它。但最好是有一个固定时间（比如：我刷牙之后）。这样帮助你养成这个习惯。如果你发现沉思真的凑效的话，可以考虑使用在线服务，让它每天同一时间提醒你进行反思。

4. Move from narrow to broad. I find it helps to focus in on small, recent things first. What’s happened the prior day (or earlier in the day, depending on your timing). What are the things that went well, or could have gone better. How? Move from there into your broader, day-to-day work and life. Finally, connect these smaller, more recent experiences into your life as a whole and any goals you have set for yourself.  Thinking through – and then moving beyond – the more narrow parts of your day-to-day experience and out into a broader vision really helps with developing a sense of perspective.

4.移向更开阔的视野上去。一开始，我认为专注于小的，近期的事情会有帮助。比如前天（或者今天更早一些，取决于你的时间）。什么事情变得越来越好或是有可能慢慢变好。怎么变好？从这个视野里出来，来到更开阔的视野，到每天的工作和生活。最后，把这些小事，近期的经历都糅合起来，作为一个整体，或是制定你自己的任何目标。认真回顾，然后继续前行，把每天的细小的经历放到一个更开阔的视野上，真的能帮助我们形成长期目标。