We all want 2021 to be an awesome year. And it can, through simple actions.

我们都希望2021年是一个精彩的年份，只要简单的行动就可以做到。

I love the topic of habits but let’s be honest, it gets overwhelming sometimes. There are articles telling us to change all of our life in a matter of seconds, as if it was no biggie. I’d love to meditate for 2 hours every day and read 2 books a week, but I’m sorry, I’ve only got 24 hours and other tasks to do.

我喜欢关于习惯的话题，老实说，这个话题有时候会让人无法抗拒，有些文章告诉我们在几秒钟内改变我们的生活，说的都好像很轻松——我很想每天冥想2个小时，每周读2本书，但对不起，我只有24小时，还有其他事情要做。

That’s why I started implementing microscopic habits in the past few years. These never took much time away and don’t steal my energy as some other habits do. But above all, they’ve added to the quality of my life tremendously.

所以我在过去几年开始练习“微习惯”，这些从来不会占用太多的时间，也不会像其他一些习惯那样偷走我的精力，最重要的是，它们极大地提高了我的生活质量。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


Pick one. Pick 13. Or all 21 if you want. You don’t need to do all of them all the time. I often skip some of them when life gets in the way, but I come back as soon as I can. You can too.

选一条吧，选13条，或者全部21条，如果你想的话，你并不需要所有的都做，当生活受到阻碍时，我经常会跳过其中的一些，你也可以这样做。

1. Write three things you’re grateful for.

1. 写下三件你感激的事情

Hell, start with one if need be. The goal is to always be looking for the positive in each day. Yes, that’s also for when you had the worst day and want to punch the next person who even dares to look at you.

该死，如果有必要的话，就从写下一件开始吧，我们的目标是每天都要寻找积极的一面，当你度过了最糟糕的一天，都想动手揍人的时候，你可以用这招。

I started this habit 2 years ago and it’s probably the most consistent one I’ve done. It’s easy and helps refrx the bad days. When I struggle to find a positive aspect in the previous day, I usually say I’m grateful for being alive and with a future full of possibilities. Simple but does the trick in the long run.

我两年前开始养成这个习惯，这可能是我养成的最持久的一个习惯。
这一条很简单，也有助于重塑糟糕的日子，当我努力在前一天找到一个积极的方面时，我通常会说我很感激我还活着，并且拥有充满可能性的未来，虽然简单，但长远来看还是满有效的。

2. Refuse once a week.

2. 每周拒绝一次

If you accept everything coming your way, you’ll never have time for yourself. Create it by refusing whatever you’re not excited about during the week. Start by refusing once and see how liberating it is. You can also set higher limits of time for others, so there’s always so leeway for yourself.

如果你接受所有的事情，你永远不会有留给自己的时间，你可以拒绝任何一件你这一周内不感兴趣的事情。
从拒绝一次开始，看看它是多么的自由。你也可以为别人设定更高的时间限制，这样自己总有那么点余地。

Someone wants to have a meeting you consider pointless? Say you’re busy. Three friends want your help? Tell one of them they might need to find someone else.

有人想开个你认为毫无意义的会？你告诉他你很忙，有三个朋友要你帮忙？告诉其中一个人，他们可能需要找别人。

As a heads-up: if you currently accept everything, people will need some time to adapt to this change. But, with time, they will accept it.

提醒一下：如果你目前处于一切都接受的状态，周围的人会需要一些时间来适应这种变化，但是，随着时间的推移，他们会慢慢接受的。

3. Exercise for a minute when you wake up.

3. 醒来后锻炼一分钟

One single minute. Nothing more. Even in your busy life, you can find the time for that, right? I’m not asking for a full-fledged workout, just a few simple exercises. I usually go for 30 push-ups and a minimum of 30 seconds of planking.

就一分钟，不需要太久。即使你生活很忙碌，这点时间你还是能找出来吧？不要求全面锻炼，只要求做一些简单的运动，我通常会去做30个俯卧撑和至少30秒的盘腿运动。

Exercising first thing in the morning gets the blood flowing and gets you out of the morning fog you could be experiencing. If you prefer a full workout in the morning, go ahead with it. But even if you prefer the evening, 1 minute in the morning doesn’t hurt. It helps.

早上锻炼第一件事就是让血液流动起来，让你从可能的早起疲惫中走出来，如果你喜欢在早上进行充分的锻炼，那就继续吧，但如果你喜欢晚上锻炼，换成晚上也无妨，它一样有帮助。

4. Invest in experiences.

4. 投资于体验

How often do you spend money on obxts? Compare that number to how often you invest in experiences. My guess is you invest more in obxts. And even if you spend the same amount on both, that’s still not the best. What we remember isn’t obxts. It’s experiences. At best, obxts help us remember some experiences.

你多久花钱买一次东西？ 把这个数字与你投资于体验的频率做个比较，我猜你多半在物品上投资更多，即使你在两者上花的钱一样多，那也不算最好，我们记住的不是物品，而是它的体验，物品顶多能帮助我们记住一些体验。

In 2020, I often met friends outside for a walk or went on short trips with them We created memories. We bonded. In 2021, I plan on increasing that even more.

2020年，我经常和朋友出去散步或短途旅行，我们保留了美好的记忆，我们建立起更好的联系，到2021年，我计划进一步增加这一点。

5. Organize your home.

5. 整理你的家

If you’ve never done it, try it. Whether you’ve got space or not, you can easily reorganize your home. In which way, you ask? Well, that’ll depend on what you do at home.

如果你从来没有做过，请尝试一下。
无论你是否有空间，你都可以轻松地重新整理你的家，你可能想问，用哪种方式最好 ？好吧，那要看你在家里做什么了。

For me, I have set different spaces for different tasks (reading, working, meditating, sleeping, gaming, and so on). When I play League of Legends, I transfer my computer to the dedicated spot for gaming.

对于我来说，我为不同的任务（阅读、工作、冥想、睡觉、游戏等等）布置了不同的空间，当我玩《英雄联盟》时，我会把电脑挪到专门玩游戏的地方。

6. Throw things away.

6. 扔东西
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


If you’ve never consciously made an effort to throw something you had kept “because it could be useful”, then try it today. It’s liberating. You might get a taste for it and keep doing it. Or you might want to throw 465 items as I did in November following the Min’s Game.

如果你从来没有有意识地扔掉一些 "因为它可能有用 "而保留下来的东西，那么今天就试试吧。这是一种解压方式，你可能会尝到甜头，然后继续做下去，或者你可能想扔掉465件物品，就像我在11月的Min’s游戏中所做的那样。

Either way, there’s a lot of rubbish you could throw away and that creates space. There’s also a lot of stuff you’re hanging onto even though it doesn’t deserve it. My 11-year collection of the monthly free magazine “KOREA” definitely didn’t have to stay. Neither did my broken nunchuck.

不管怎样，有很多垃圾其实你是可以扔掉的，这就腾出了空间，也有很多东西，即使它们不值得拥有，你仍然会紧紧抓住不放，比如我收藏了11年的免费《KOREA》杂志，就绝对没有留下的必要，我的破双节棍也是。

7. Manage your money.

7. 理财
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


This is not about investing — although that’s also a good habit. This is about knowing where your money is coming from and going to. Most parents have this somewhat figured out, but I’ve seen many other people completely ignore this.
这与投资无关ーー尽管这也是一个好习惯。

关键是你要知道你的钱哪来的和去哪了，大多数父母多少都明白这一点，但我看到其他人许多完全忽略了这一点。

It doesn’t take long. You can set a free app like Money Manager, enter what you have and then automize regular incomes and expenses. When that’s done, just enter in a few taps your other expenses and their categories. Soon enough, you’ll know where you spend your money. Simple and doesn’t take more than a few seconds!

不需要很长时间，你可以设置一个像 Money Manager 这样的免费应用程序，输入你所拥有的，然后自动化定期收入和支出。
完成后，只需点击一下你的费用类别，输入数据就行了，你就会知道你把钱花在哪里了，很简单，只需要几秒钟的时间！

8. Stand up every hour.

8. 每小时站立一次
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


That’s, without fault, the hardest one of all for me. It’s simple and I know it’s good for the body, yet I can’t seem to remember. Notifications don’t work and even if I remember to stand up while writing, I don’t want to break my flow. I used to do it often while working in Japan as I went out once an hour for a cigarette.

这条很简单，但对我来说是最难的，我知道这对身体有好处，但我总记不起来，设置通知提示也不起作用，即使我清楚的知道在写作的时候应该隔段时间站立起来，我也不想打断我的思路，我以前在日本工作的时候经常这样做，每小时出去抽一次烟。

On paper, this is among the “easier” tiny habits to set. Yet, this one’s so hard to remember because we haven’t done it most of our lives. We’ve stayed sitting for hours on end for hundreds of thousands of hours. Change that.

理论上，这是“比较容易”养成的小习惯之一，然而，却很难记住它，因为我们大部分时间都没法意识到，我们已经连续坐了几个小时，几十万个小时，改变这一点。

9. Follow this simple proverb.

9. 遵循这个简单的谚语

I live my life by “Quand on a pas de tête, on a des jambes.” This means “When we have no head, we have legs.” It might seem weird but I use it as a way to accept whatever happens. Most often, this is about forgetting something and having to go back home to pick it up.Don’t get angry when you can’t find your keys or forget to buy your wine at the supermarket. Remind yourself you’ve got to have legs and do what needs to be done. Accept that what’s done is done. All you can do is go forward.

“ 脑瓜不好用，腿脚要勤快”（法国谚语），这可能听起来很奇怪，但我用它作为一种方式来接受任何事情的发生，大多数情况下，这指的是忘记了什么东西，不得不回家去拿这样的事情，当你找不到钥匙或忘记在超市买酒时，不要生气，提醒自己，你有腿，做该做的事，接受木已成舟的事实，你能做的就是勇往直前。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


10. Ask open-ended questions.

10. 问一些开放式的问题

Apart from a few topics (and especially language learning!), I’m not a great talker. I’ve gotten better with a simple trick. I ask open-ended questions as often as possible. I become a child asking “Why, Where, When, Who, What, Which”, and all other sorts of such questions.

除了某一些话题 ( 特别是语言学习 ! )，我不是个健谈的人，但现在我用了一个简单的技巧让自己变得更好，我尽可能经常问开放式的问题，我变成了一个问“为什么，在哪里，什么时候，谁，什么，哪一个”的好奇宝宝。

Sometimes the situation doesn’t fit for this, but most often it does. Ask open questions whenever you can and you’ll be seen as a better interlocutor. Why? Because you help keep the conversation going and people love talking about themselves.

只要你能提出开放性的问题，你就会被视为一个更好的对话者，为什么？为什么这么说呢？因为你这样有助于让谈话继续下去，人们喜欢谈论他们自己。

11. Turn off notifications.

11. 关掉提醒通知

Start for an hour a day. If you can last longer, do it. This isn’t as hard as you think it is. The only reason you’re not doing it is that “being reachable” has become a habit. That’s one you need to change.

每天开始，一个小时，如果你能坚持更长时间，那就去做吧，这并不像你想象的那么难。
你没有做的唯一原因是 "触手可及 "已经成为一种习惯，这是你需要改变的。

It takes about 25 minutes to regain your focus, even if you only look at a notification for a second. Erase those for an hour and you’ll be able to accomplish a lot more. I’ve gotten addicted to it so my notifications are off two-thirds of my days now.

即使你只看一秒钟的通知，重新集中注意力也大约需要25分钟，抹去提醒通知，一个小时你就能完成更多的事情，我已经对这个上瘾了，所以我现在每天有三分之二的时间都不看通知。

12. Prepare your clothes.

12. 准备好你的衣服

Simple but efficient. Why would you waste some of your precious mental energy in the morning when you could use whatever’s left the previous night? It doesn’t create havoc in your daily life, yet helps you save your energy for what matters. Awesome, right?

简单但有效。当你可以利用前一天晚上剩下的时间，为什么还要在早上浪费你宝贵的精力？它不会在你的日常生活中制造混乱，反而能帮助你为重要的事情节省精力，棒极了，对吧？

13. Watch the news less.

13. 少看新闻

Chances are you’ve already started doing it in 2020 to avoid the mess this year was. If not, start today. No matter how curious you are, you don’t need to watch the news 3 times a day, let alone 10. If you can, only watch or read the news once, around midday. You probably don’t need more.

为避免被今年的混乱困扰，很有可能你在2020年就已经开始这么做了，如果你还没有，那就从今天开始吧。
不管你多么好奇，你都不需要一天看3次新闻，更不用说10次了，如果可以的话，只在中午前后看或读一次新闻，你可能并不需要关注太多新闻。

I’ve reduced my news-intake to once every two days and this works great. I’m always on track with what happens in the world and never overwhelmed. I even have more time for myself.

我已经把我看新闻的次数减少到每两天一次，效果很好，我总是能及时了解世界上发生的事情，从来没有不知所措，我把更多的时间留给了自己。

14. Drink more water.

14. 多喝水

Another simple tiny habit. It’s great for your health and you can get it pretty much anywhere. Now I wonder, why aren’t you already drinking more water? Come on, stop reading for a second and do it.
Bonus for smokers: try drinking water every time you want a cigarette. I’ve found most times I craved a cigarette was only because I was thirsty.

又是一个简单的小习惯，它对你的健康很有好处，水随手可得，我想知道，为什么你还不多喝水？来吧，停下阅读，喝一杯水。
对吸烟者的好处：试试在每次想抽烟的时候喝水，我发现大多数时候我想抽烟只是因为口渴。

15. Discover one new thing a month.

15. 每月发现一件新事物
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


My favorite of them all. Drop all expectations and just discover something new each month. I learned Origami in November, Python basics in December, and will learn to paint aquarelle in January. But it could also be diving into a topic you’ve been curious about. You could read about the battle of Marignano or look into the culture of “Purikura”.

这是我最喜欢的的一条，放下所有的期望，每个月发现一些新的东西。我在11月学会了 Origami，在12月学会了 Python 基础，在1月学会了水彩画，当然，也可以是你一直感兴趣的东西，你可以阅读关于马里尼亚诺战役的文章，也可以去了解一下“大头贴”文化。

Either way, discovering something new is exciting. It’s also useful because it keeps us curious and slowly expands our skills or knowledge over time. Do it the way you want. Spend 10 hours on it one Saturday or a few minutes a day for a month. What matters is for you to discover something new.

不管怎样，发现新事物都是令人兴奋的，它也很有用，因为它让我们保持好奇心，并随着时间的推移慢慢扩展我们的技能或知识。
按照你想要的方式去做，一个星期六花10个小时或者一个月每天花几分钟，重要的是你能发现新的东西。

16. Make your bed.

16. 整理床铺

Start with a win by making your bed, as said Admiral William McRaven in a speech. Another simple habit to add. It doesn’t “change your life right away” but, again, that’s not the goal. All we want here is to slightly improve it without messing with our general flow.

正如海军上将威廉 · 麦克雷文在一次演讲中所说的那样，要打胜仗，从整理床铺开始，这又是一个简单的习惯，它不会“立刻改变你的生活”，但是，再次强调，这不是目标，我们所要做的就是在不影响总体流程的情况下稍微改进它。

Get up, make your bed, and then follow with loads of other wins for the rest of the day.

起床，整理床铺，然后在这一天剩下的时间里继续做其他的事情。

17. Spend a minute a day with yourself.

17. 每天花一分钟独处

Just one, come on. I know you can do it. No phone. No computer. No tablet, nor friends or pets around. Just you and your thoughts. Do this while on the toilet if need be. Doing this a minute won’t change your life either but it’ll help you start being aware of what you think, instead of being on autopilot.

就一分钟，来吧，我知道你能做到，没有手机、没有电脑、没有平板，也没有朋友或宠物在身边，只有你和你的思想。
如果需要的话，可以在上厕所的时候做这个，花一分钟做这个动作也不会改变你的生活，但它会帮助你开始意识到你的存在，而不是茫然无知。

Start with a minute and increase this as you go. Think about what you think. Talk to yourself. Just accept whatever your thoughts are and move on. Self-awareness is way underrated in our world.

从一分钟开始，随着时间的推移，增加这个时间，独处思考，对自己说话，无论你的想法是什么，只要接受并继续前进，在我们的世界里，自我意识被大大低估了。

18. Ask yourself whether what you’re doing is worth it.

18. 问问自己你所做的是否值得

There’s a lot of actions we do that don’t matter. To be more precise, many aren’t worth our time. We finish them and move on until we think back a week later thinking about how much time we wasted on it.

我们做的很多事情都无关紧要，更准确地说，很多都不值得我们花时间，我们完成了它们，然后继续前进，直到一周后回想起我们在这上面浪费了多少时间。

If you had two months left to live, would you be laying on the couch binge-watching the Queen’s Gambit? Or would you be writing that masterpiece you’ve always wanted?

如果你只剩下两个月的生命，你会躺在沙发上疯狂地追《后翼弃兵》吗？或者你会写你一直想要的杰作？

19. If a task takes 2 minutes, do it right away.

19. 如果一件事只需要2分钟，马上去做

There’s a lot of advice about doing whatever takes less than 5 minutes right away. I disagree. 5 minutes is still quite some time and can mess the rest of my schedule. Instead, I’ve set 2 minutes as the higher limit to do right away.

有很多人建议，只要是花不到5分钟的事情，就马上去做，我不同意，5分钟还是很长时间，会打乱我剩下的时间表，我设置了2分钟作为马上行动的上限。

If it takes 5 minutes, write it on a paper you hang in front of you. Then do it within the next hour and a half. It gives you some leeway yet prevents you from procrastinating for days.

如果需要5分钟，把它写在你面前的一张纸上，然后在接下来的一个半小时内完成，它给了你一些回旋余地，同时又能防止你拖延好几天。

20. Take care of your posture.

20. 注意你的姿势

A bad posture has a lot of repercussions in the long run. I’ve had a hunched back for so long I struggle to keep it straight now. I forget it all the time but whenever it comes to mind, I sit straight again (like I just did when I started writing this part).

从长远来看，错误的姿态会产生很多影响，我驼背很久了，现在我努力挺直背，我总是忘记，但每当我想起，我又坐直了(就像我刚开始写这部分时那样 )。

A bit of effort goes a long way. If you still have a good posture, treasure it and notice when it’s not the case. If you have a bad posture, hang reminders around. For a while, my phone’s background picture was a simple sentence: “Stand straight!”

一点点的努力会有很大的帮助，如果你有一个良好的姿势，珍惜它，并注意例外的情况，如果你的姿势不好，在周围挂上提醒物，有一阵子，我手机的背景图片只有简单一句话: “ 站直了! ”
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


21. Read for 15 minutes a day.

21. 每天阅读15分钟
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


I know this one takes a bit longer but it’s worth it. As Jim Kwik says all the time, “Leaders are readers.” It’s not just leaders, it’s everybody who wants to live a better life. Whether you read fiction or non-fiction doesn’t matter. Both have their advantages. What matters is that you read.

我知道这个需要更长的时间，但是它是值得的，正如吉姆奎克一直所说的那样，“领导者就是阅读者。”不仅仅是领导者，每个人都想过上更好的生活，你是否阅读小说或非小说类书籍并不重要，两者都有各自的优势，重要的是你读了。

And if you can’t find 15 minutes each, then go for 1h45 a week. It’s only a start, but it’s more than most people. After all, a survey in 2019 said that 70% of US adults had not been in a bookstore in the last five years.

如果你没法每天花15分钟阅读，那就每周一小时四十五分，这只是一个开始，但已经超过大多数人了，毕竟，2019年的一项调查显示，70%的美国成年人在过去的五年里没有去过书店。

There are big, hard-to-implement, habits. And then there are small, easy-to-implement, habits. I love both but it’s clear the latter ones are easier to add to our already (seemingly) busy life.

有一些大的、难以养成的习惯，还有一些小的，易于养成的习惯，我两者都喜欢，但很明显，后者更容易让我们已经 (看似) 忙碌的生活增色不少。
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All things considered, they are also life-changing in the very long run. The only difficulty with those is how hidden their impact is. It’s easy to drop them because you don’t see how useful they are. Keep at them for long enough and your life will improve.

从各方面考虑，从长远来看，它们也将改变我们的人生，唯一的困难在于它们的影响是隐藏的，你很容易丢弃它们，因为你看不到它们有多么有用，但坚持足够长的时间，你的生活就会得到改善。

2021 can be that year. You can start changing your life. You can be happier with tiny changes. Hey, you can even start today.

2021年可能正是你开始的一年，你可以开始改变你的生活了，你可以通过微小的改变变得更快乐。
嘿，今天，你就可以开始了。

Go ahead. Stand up and go throw something away to start you off. It’s only the beginning.

来吧，站起来，从扔掉一些东西开始，这就是一个开始。