第1618期:How to create good habits

Have you ever made a promise to yourself that you didn’t keep? Commonly, when the new year ticks over, we make resolutions: going to the gym, studying harder or giving up a bad habit. Sadly, not long after we’ve made the promise, we often end up breaking them. But what if you want to create a new good habit? Well, it’s possible, but willpower might not be the only thing you need.

你有没有对自己做出过没有兑现的承诺？通常，当新的一年过去时，我们会下定决心：去健身房，努力学习或戒掉一个坏习惯。可悲的是，在我们做出承诺后不久，我们往往最终违背了它们。但是如果你想养成一个新的好习惯呢？嗯，这是可能的，但意志力可能不是你唯一需要的。

The basic idea of a habit is something we do almost unconsciously, as if you’re on autopilot. An example of this would be having breakfast or saying ‘please’ and ‘thank you’. Good habits can be part of your daily routine. But if we don’t have those habits, how can we create them? According to a study published by the European Journal of Social Psychology, it takes an average of 66 days to form a new habit. However, relying only on determination may not be the answer.

习惯的基本概念是我们几乎无意识地做的事情，就好像你在自动驾驶仪上一样。这方面的一个例子是吃早餐或说“请”和“谢谢”。良好的习惯可以成为您日常生活的一部分。但是如果我们没有这些习惯，我们怎么能创造它们呢？根据欧洲社会心理学杂志发表的一项研究，形成一个新习惯平均需要 66 天。然而，仅仅依靠决心未必是答案。

Questioning why you want something to be the norm rather than relying on your resolve could be the key. Do you want to lose weight because you want to be healthier or feel more attractive? The issue is, willpower could be subject to your mood – a bad mood may mean you don’t want to do something.

质疑为什么你想让某事成为常态而不是依靠你的决心可能是关键。你想减肥是因为你想变得更健康还是更有吸引力？问题是，意志力可能取决于你的心情——心情不好可能意味着你不想做某事。

You should also avoid trying to change too much at once – remember that it’s a case of baby steps. Giving up all your favourite foods, going to the gym, and stopping drinking at the same time will probably result in failure rather than sustainable practice. And don’t worry about failing – just start again!

你还应该避免一次尝试改变太多——记住这是一个婴儿步骤的例子。放弃所有你最喜欢的食物，去健身房，同时停止饮酒可能会导致失败而不是可持续的练习。不要担心失败 - 重新开始！

Finally, don’t do things outside your comfort zone. If you hate mushrooms, don’t persevere and try to add them to your diet just to be healthier. Eat something you like! It might not be quick, but if you follow these tips, you may be able to change something for the better or kick a bad habit.

最后，不要做超出舒适区的事情。如果你讨厌蘑菇，不要坚持下去，试着将它们添加到你的饮食中，只是为了更健康。吃你喜欢的东西！它可能不会很快，但如果你遵循这些提示，你也许可以改变一些东西，或者改掉一个坏习惯。

词汇表

make a promise 作出承诺
resolution 决定，决心
give up 戒除（习惯）
break 打破，违背（诺言）
willpower 意志力，毅力
unconsciously 不知不觉地
on autopilot （像开启自动驾驶模式一样）无意识地做，习惯性地做
daily routine 例行公事，日常琐事
form 养成（习惯）
determination 决心
norm 常态
resolve （正式的）决心，决意
baby step （为实现目标迈出的）小步
sustainable 可持续的，能长期坚持的
practice 做法，惯例
comfort zone 舒适区
persevere 锲而不舍，持之以恒
change something for the better 改进，使…变得更好
kick 改掉，戒除（坏习惯）