我应该养成哪些好习惯来帮助我度过大学的每一天（二）
Which good habits should I have that help me in every college day?
译文简介
网友：我怎样才能改变我的坏习惯？用一个新的积极的习惯取代一个坏习惯实际上是非常容易的。但为了成功地取代一种习惯，你必须了解两件事。习惯的结构：习惯改变的速度（提示：缓慢），让我们更深入地探讨这两个方面，以便你更好地了解如何轻松改变坏习惯。
正文翻译
Which good habits should I have that help me in every college day?
我应该养成哪些好习惯来帮助我度过大学的每一天?
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How can I change my bad habits?
Replacing a bad habit with a new positive habit is actually VERY easy.
But in order to successfully replace a habit you must understand two things.
The structure of habits
The speed at which habits change (hint: slowly)
Let’s dive into both of these two topics a little deeper so that you have a better understanding of how to easily change bad habits.
1. The Structure of Habits
All habits can be broken down into three basic components:
The Cue or Trigger: This is the part of the habit loop where you are triggered to take some sort of action through a cue in your internal or external environment.
The Action: Good or bad, this is the part of the habit loop where you actually take action on the habit you want to adopt or drop.
The Reward: This is the part of the habit loop where your brain receives a reward for taking the desired activity (or not as you will see in just a second).
Charles Duhigg, the author of The Power of Habit, and an expert on behavioral psychology suggests that most people fail to adopt new habits because they do not understand the structure of habits.
More specifically, most people fail to adequately reward themselves for taking action on a beneficial habit.
我怎样才能改变我的坏习惯？
用一个新的积极的习惯取代一个坏习惯实际上是非常容易的。
但为了成功地取代一种习惯，你必须了解两件事。
习惯的结构
习惯改变的速度（提示：缓慢）
让我们更深入地探讨这两个方面，以便你更好地了解如何轻松改变坏习惯。
1.习惯结构
所有的习惯都可以分为三个基本组成部分：
提示或触发：这是习惯循环的一部分，在这里，你会通过内部或外部环境中的提示而被触发采取某种行动。
行动：好的或坏的，这是习惯循环的一部分，你实际上对你想要采取或放弃的习惯采取行动。
奖励：这是习惯循环的一部分，你的大脑会因为进行想要的活动而获得奖励（或者不是你马上就会看到的）。
《习惯的力量》一书的作者、行为心理学专家查尔斯·杜希格（Charles Duhigg）认为，大多数人之所以不能养成新习惯，是因为他们不了解习惯的结构。
更具体地说，大多数人在养成有益的习惯后都没有给予自己足够的奖励。
Most addictive and destructive habits have a built in reward system that requires little or no input from you.
Smoking a cigarette, snorting cocaine, or drinking yourself into oblivion are all easy habits to adopt because they light up your brain with the neurotransmitter dopamine (and a slew of other pleasure chemicals)
These substances naturally reward your brain and encourage continued usage even though they are detrimental to your overall health and well being.
When you try and replace these bad habits with more constructive habits, you can hit a road block because the “reward” part of the equation isn’t immediately felt or perceived.
Meditation, healthy eating, and exercise are all WILDLY beneficial for your overall well being, but none of them have an immediate reward mechanism the way that a cigarette or line of coke do.
Yes, after extended practice exercise, meditation, and focused work will all become activities that naturally stimulate your brain in positive ways and reward you for taking action.
But they need a little bit of help to get started.
For example, studies have shown that consuming a small amount of chocolate post-workout releases similar chemicals and neurotransmitters to those that will eventually be released by the workout itself.
这样想吧…
大多数上瘾和破坏性的习惯都有一个内置的奖励系统，只需要很少或根本不需要你的投入。
吸烟、吸食可卡因或将自己喝得酩酊大醉都是很容易养成的习惯，因为它们会通过神经递质多巴胺（以及大量其他快感化学物质）让大脑呈现高兴情绪。
这些物质自然会让大脑认为值得，鼓励继续使用，即使它们有害于你的整体健康和幸福
当你试图用更具建设性的习惯取代这些坏习惯时，你可能会遇到障碍，因为等式中的“奖励”部分不会立即感觉到或被感知到。
冥想、健康饮食和锻炼对你的整体健康都是有益的，但它们都没有像香烟或可乐那样的即时奖励机制。
是的，经过长时间的练习，锻炼、冥想和专注的工作都会成为自然地以积极的方式刺激大脑并给予你采取行动的行动以回报。
但他们需要一些帮助才能开始。
例如，研究表明，运动后摄入少量巧克力会释放出与运动本身最终释放的化学物质和神经递质类似的化学物质。
Eat dark chocolate after your workout
Swap cigarettes with pushups and bubble gum
Leverage the Pomodoro technique with intermittent video game breaks to beat procrastination
If you are struggling to change a bad habit, then you probably are’t aware or consciouly applying the habit loop.
Before moving on to the next point, ask yourself three simple questions.
What are some ques that I can setup in my environment to help me swap my bad habit for a good one (e.g. throwing out all cigarettes and replacing them with packs of gum)
What are some ways I can limit the barrier to action for my desired habit? (E.g. throwing all the junk food out of your house)
How can I reward myself in a positive way that will encourage me to continue pursuing these habits? (Buying an inexpensive item of clothing every day )
If you have seriously contemplated and applied all of these questions and you still can’t make your habit stick… Then you are probably making mistake #2.
如果你有足够的创造力，寻找激励奖励可以适用于任何习惯:
锻炼后吃黑巧克力
把香烟换成俯卧撑和泡泡糖
利用番茄工作法和间歇玩电子游戏来战胜拖延症
如果你正在努力改变一个坏习惯，那么你可能没有意识到或没有意识地去套用这个习惯循环。
在继续下一点之前，问自己三个简单的问题。
我可以在我的环境中设置哪些问题来帮助我把坏习惯换成好习惯（例如，扔掉所有的香烟，用一包口香糖代替）
我有哪些方法可以限制我想要的习惯的行动障碍？（例如，将所有垃圾食品扔出家门）
我怎样才能以积极的方式奖励自己，鼓励我继续养成这些习惯？（每天买一件便宜的衣服）
如果你认真考虑并在所有这些问题方面去应用这个习惯循环，但你仍然无法使你的习惯保持下去，那么你很可能犯了第二个错误。
What would you say if one of your friends came to you and shared the following goals:
“I’m going to build a $1 Billion business in 12 months even though I’ve never even launched a profitable company!”
“I’m going to run a marathon in 3 months even though I need to lose 50 lbs. and haven’t gone running since high school.”
“I’m going to go out and successfully date a Victoria’s Secret Model even though I’m terrified of women and haven’t gone on a date in 2 years”
I don’t know about you, but I would probably laugh them out of the room (lovingly of course).
These goals seem absurd and completely unachievable to the outside viewer, however, these goals are very similar to the habits that most people set.
Think about it.
Habits are effectively just daily goals and most people’s “goals” sound something like this:
“Even though I haven’t worked out in years, I’m going to train 6 days a week for 90 minutes and become a bodybuilder”
“Even though I eat fast food 4 times a day right now, I’m going to eliminate all processed foods and eat salad 5 times a day”
“Even though my body is used to waking up at 9 a.m., I’m going to start waking up at 5 a.m. every single day starting tomorrow”
When you think about them in this way, most people’s approach to forming new habits is so blatantly absurd it’s not even funny.
2.关于养成新习惯的速度方面不切实际的目标和期望
如果你的一位朋友来找你并分享了以下目标，你会说什么:
“我打算在12个月内建立一个价值10亿美元的企业，尽管我从未创办过一家盈利的公司！”
“我打算在3个月内跑一场马拉松，尽管我需要减掉50磅，而且从高中开始就没有跑过。”
“我要出去并顺利与一位维多利亚的秘密模特约会，尽管我害怕女人，而且已经两年没有约会了”
我不知道你怎么想，但我也许会把他们笑得满地找牙（当然是亲切地 笑）。
这些目标看起来很荒谬，在外界看来完全无法实现，然而，这些目标与大多数人设定的习惯非常相似。
想想看。
习惯实际上只是日常目标，大多数人的“目标”听起来像这样：
“尽管我已经好几年没有锻炼了，但我打算每周训练6天，每次90分钟，成为一名健美运动员”
“尽管我现在每天吃4次快餐，但我还是要戒除所有加工食品，每天吃5次沙拉”
“尽管我的身体习惯于早上9点起床，但从明天开始，我将每天早上5点起床”
当你以这种方式思考这些时，大多数人养成新习惯的方法是如此的荒谬，甚至一点都不好笑。
Well, if you really want to make your new habits stick, then you need to be honest with yourself and approach your new habits in a realistic and progressive way (after all life is a marathon, not a sprint).
Here’s a simple 5-step process for creating or transforming any habit (courtesy of Mr. James Clear).
1) Make it So Small You Can’t Fail
Most people try to change too much too quickly.
The real key to making a habit stick is to make it so small that you can’t say no.
If you want to get in shape, start by doing one push up.
If you want to become smarter, start by reading one page.
If you want to quit smoking start by smoking one less cigarette today.
If you want to quit procrastinating simply do one thing that you’re supposed to do now.
Set yourself up for success and make your new habits so easy to achieve that they are impossible to fail.
2) Apply the Compound Effect to Your Habits
If you were to take the habits listed above and compound them by only 1% each day, in one year you would have improved each habit roughly 37%.
While that might not seem like a lot, if you compare this progress using something easy to understand - say finances - that’s the difference between making $100,000 a year and $137,000 a year!
If you were to extend the compounding effect to 10 years, you would start off earning $100,000 a year and $1,370,000 a year!
那你该怎么办？
好吧，如果你真的想让你的新习惯坚持下去，那么你需要对自己诚实，以一种现实而渐进的方式来养成新习惯（毕竟生活是一场马拉松，而不是短跑）。
这里有一个简单的5步过程来培养或改变任何习惯（由James Clear先生提供）。
1、 让改变程度小到不会失败
大多数人试图改变太多，而且改变速度太快。
养成一个习惯的真正关键是让改变程度小到你不能说不。
如果你想保持身材，首先做一个俯卧撑。
如果你想变得更聪明，从读一页书开始。
如果你想戒烟，今天就少抽一支烟。
如果你想停止拖延，只需做一件你现在应该做的事。
为成功做好准备，让你的新习惯变得如此容易，以至于不可能失败。
2、将复合效应应用于你的习惯
如果你按照上面列出的这些习惯，每天提高1%，一年下来每个习惯就能提高大约37%。
虽然这看起来不太多，但如果你用一些容易理解的东西来比较这一进展，比如财务，那就是每年赚10万美元和137000美元之间的区别！
如果你将复合效应延长到10年，你将从每年10万美元开始到每年赚137万！
If you continue compounding habits, you will make dramatic improvements in the first 2–3 months.
But it’s important that you keep your habits easy and reasonable.
For example, if your goal is to write your new book for 60 minutes a day, break the 60 minutes in four 15 minute chunks that you complete throughout the day.
If you want to do 100 pull-ups a day, do 10 sets of 10 to make the habit easier to complete.
4) Never Miss Twice
Look, you WILL mess up and slip on your habits.
And it’s OK.
The rule of thumb is that when you fail, you get back on the horse immediately so that you never miss twice.
It’s ok to miss one workout this week, but don’t you dare let it extend to 2 or 3.
It’s find to miss one day of meditation practice, but you had better plant your ass on a yoga mat tomorrow.
If you follow the rule of “Never Miss Twice” you can fail your way to any goal you desire.
3、打破顽固的习惯
如果你继续养成复合习惯，你会在前2-3个月里有显著的改善。
但重要的是，你要让自己的习惯简单合理。
例如，如果你的目标是每天写60分钟的新书，那么把这60分钟分成四个15分钟的部分，你一整天都要完成。
如果你想一天做100个引体向上，那就做10组10个，让这个习惯更容易完成。
4、绝不错过两次
听着，你会把事情搞得一团糟，而且会改变你的习惯。
没关系。
经验法则是，当你失败时，你立即重新开始，这样你就不会再失败两次。
本周错过一次锻炼是可以的，但千万不要让错过的次数增加到两到三次。
你可能会错过一天的冥想练习，但明天你最好把屁股放在瑜伽垫上。
如果你遵循“永不错过两次”的原则，你是可以在通往任何你想要的目标的路上失败的。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
If you are reading this and you are under the age of 40, then chances are very high that you will live past 100 years old.
So why in the world do you feel the need to rush everything in your life?
Greatness takes time, building an exceptional life takes time, and building exceptional habits that make you an exceptional human being TAKE TIME.
Instead of fighting this law, work with it.
Play the long game, be patient, and go at a sustainable pace.
As you’ve already seen, even a 1% daily improvement will have a huge payout if you stick with it for long enough.
So be patient and remember that slow and steady wins the race.
I hope this helps.
Good luck
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5、 保持耐心，找到可持续的步伐
如果你正在阅读这篇文章，而你的年龄在40岁以下，那么你活过100岁的几率非常高。
那么，到底为什么你觉得有必要匆忙完成生活中的一切呢？
伟大需要时间，创造卓越的生活需要时间，养成让你成为卓越人的非凡习惯需要时间。
与其反抗这项规律，不如与之合作。
玩长期游戏，保持耐心，以可持续的速度前进。
正如你已经看到的，如果你坚持足够长的时间，即使每天1%的改善也会带来巨大的回报。
所以要有耐心，记住慢而稳则胜。
我希望这有帮助。
祝你好运
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What are some habits that improved the quality of your life significantly?
For the longest time, I focused all of my time and efforts on making more money because I (mistakenly) thought that this was the best and fastest way to improve the quality of my life.
However, as I started earning more and more and eventually grew my brand to 7-figures of yearly revenue, I realized that money doesn’t have that much to do with quality of life.
As you alluded to in your question, the quality of your life is determined by the quality of your habits.
Over the past 18 months, I started focusing ruthlessly on improving my habits and routines to optimize my life for maximum fun, enjoyment, and fulfillment, here are the habits that had the biggest impact.
1. Sleep 8 Hours a Night
No ‘ifs’, ‘and’s’, or ‘buts’, you must get 8 hours of HIGH quality sleep everynight if you want to have the best life possible.
Sure, you might sacrifice a few hours of productivity, however, if you look at any credible study, the research clearly shows that (unless you have a rare DEC2 genetic mutation) you need 5 sleep cycles to perform at your best.
Sleep cycles occur every 90 minutes and, since it takes the average person 20 minutes to fall asleep, going to bed 8 hours before you need to be awake is ideal for optimal performance.
5 Sleep Cycles x 90 Minutes = 7.5 Hours + 20 Minutes to Fall Asleep = 7 Hours 50 Minutes + 10 Minute buffer = 8 hours
哪些习惯显著提高了你的生活质量？
在最长的一段时间里，我把所有的时间和精力都集中在赚更多的钱上，因为我（错误地）认为这是提高我生活质量的最好和最快的方法。
然而，当我开始赚得越来越多，并最终将把自己带到年收入为7位数时，我意识到钱与生活质量没有太大关系。
正如你在问题中提到的，你的生活质量取决于你的习惯质量。
在过去的18个月里，我开始残忍地专注于改善我的习惯和惯例，以优化我的生活，获得最大的乐趣、享受和满足，以下是影响最大的习惯。
1.每晚睡8小时
没有“如果”、“和”或“但是”，如果你想拥有最好的生活，你每晚必须有8小时的高质量睡眠。
当然，你可能会牺牲几个小时的生产力，然而，如果你看任何可信的研究，研究清楚地表明（除非你有罕见的DEC2基因突变），你需要5个睡眠周期才能达到最佳状态。
睡眠周期每90分钟发生一次，由于人平均需要20分钟才能入睡，所以在你需要醒来的8小时前睡觉是最佳表现的理想选择。
5个睡眠周期x 90分钟=7.5小时+20分钟入睡=7小时50分钟+10分钟缓冲=8小时
Just because you are sleeping 8 hours doesn’t mean that you are getting 8 hours of quality sleep.
To ensure that you are maximizing your “Z’s” I suggest that you:
Go to bed before 11 p.m.
Turn off all screens 2 hours before bed (or at least dim them using f.lux)
Stop drinking caffeine at 2 p.m.
Blackout your room (if you can see your hand in front of your face it’s too bright)
Take a hot bath 60 minutes before bed
Supplement with magnesium l- theonate and L-Theanine
Read a nonfiction book somewhere other than your bed
Only use your bed for sleep and sex
2.确保你睡得好
仅仅因为你睡了8小时并不意味着你得到了8小时的高质量睡眠。
为了确保您的睡眠质量”最大化，我建议你：
晚上11点前睡觉。
睡前2小时关闭所有屏幕（或至少调暗屏幕）
下午2点停止喝咖啡因。
把你的房间遮光（如果你能看到你的手放在脸前，那就太亮了）
睡前60分钟洗个热水澡
补充茶氨酸
在床上以外的地方读一本非小说文学的书
只使用你的床用来睡觉和做爱
This might seem a little cliche, but it’s the single most important habit to ensure a high quality of life.
If I don’t exercise daily (typically by lifting weights, doing yoga, or riding my bike), I can tell.
I’m tired, ornery, and generally a bastard to be around.
You need to get exercise as frequently as possible.
Your body evolved to move so MOVE baby MOVE!
4. Meditate
Again, this is cliche but it works.
Taking 10 minutes every morning to sit in silence and simply reconnect with my breath and body has done miracles for my quality of life.
Meditation has been scientifically shown to reduce stress, promote empathy, spark creativity, and improve overall well being tremendously.
5. Laugh
This is a big one that people often forget about.
Laughter truly is the best medicine and starting out your mornings with a short stand-up comedy or a few clips from a funny talk show can put you into a positive mood that will permeate the rest of your day.
I recommend that you find 2–3 comedians that you really love and purchase all of their stand-ups.
Then, when you are cooking breakfast, play the show in the background and let the laughter roll.
Oh, speaking of breakfast
3.每天锻炼
这似乎有点陈词滥调，但这是确保高质量生活的唯一最重要的习惯。
如果我不每天锻炼（通常是通过举重、做瑜伽或骑自行车），我看得出来。
我累了，脾气不好，总的来说是个混球。
你需要尽可能多地锻炼。
你的身体进化为移动，所以动起来，宝贝，动起来!
4.冥想
同样，这是陈词滥调，但它奏效。
每天早上花10分钟安静地坐着，简单地与我的呼吸和身体重新连接，这为我的生活质量创造了奇迹。
科学证明，冥想可以减轻压力，促进同理心，激发创造力，极大地改善整体健康状况。
5.大笑
这是一个人们经常忘记的重要方面。
笑真的是最好的良药，从一个简短的单口喜剧或一个有趣的脱口秀节目中的几个片段开始你的早晨，可以让你进入一种积极的情绪，这种情绪将渗透到你的一天中。
我建议你找2-3个你真正喜欢的喜剧演员，购买他们所有的单口相声（剧集）。
然后，当你做早餐时，在后台播放节目，让笑声滚滚而来。
哦，说到早餐
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Seriously, I know a lot of you are probably avid practitioners of Intermittent Fasting, and that’s great, but unless you are counting calories and know for a fact that you are still getting enough fuel despite your fasting, you need to eat breakfast.
It will charge you up for the rest of the day and prevent early afternoon “Hangriness”.
7. Get Out in Nature (Preferably Near a Large Body of Water)
Getting out in nature has been shown time and time again to be a HUGE factor in a person’s overall happiness and well being.
We’ve evolved over the past 6,000 years to be surrounded by nature, not concrete.
Make it a priority to get out in nature for at least 30 minutes a day.
You won’t regret it.
6.吃早餐
说真的，我知道你们中的很多人可能都是间歇性禁食的狂热实践者，这很好，但除非你在计算卡路里，并且知道尽管你禁食，你仍然能获得足够的燃料，否则你需要吃早餐。
它会让你在接下来的一天中充满能量，并防止下午早些时候的“饥饿”。
7.走近大自然（最好靠近一大片水域）
一次又一次地表明，走出大自然是一个人整体幸福和保持良好状态的重要因素。
在过去的6000年里，我们已经进化为被大自然包围，而不是混凝土包围。
把每天至少30分钟的户外活动作为首要任务。
你不会后悔的。
This is a simple habit that will instantly and dramatically improve your quality of life.
Humans are inherently social creatures and, despite the massive technological advancements we’ve recently experienced, we are more disconnected and solitary than ever before.
Everyday I challenge you to connect with someone you love.
Whether you Skype your mom, sit down for coffee with your girlfriend, or go hang out with amigos at the bar, spend at least 10 hours a week really connecting with people that you care about.
9. Express Gratitude
Every single day ask yourself the question, “What do I have to be grateful for?”
If you answer that question each morning when you wake up and each night before you go to sleep, I promise your life will change forever.
10. Relax
Do something fun everyday.
Play guitar, play video games, read a good book, walk by the beach.
Just do something that will make you happy and help you relax.
Your mind, body, and spirit will thank you for it.
8.每天与你爱的人交流
这是一个简单的习惯，会立即显著提高你的生活质量。
人类本质上是社会性生物，尽管我们最近经历了巨大的技术进步，但我们比以往任何时候都更加孤立。
每天我都在挑战你去和你爱的人交流
无论你是用Skype和你的妈妈聊天，还是和你的女朋友坐下来喝咖啡，或是和朋友在酒吧里，每周至少花10个小时与你关心的人建立真正的联系。
9.表达感激
每天都问自己一个问题：“我有什么值得感激的？”
如果你每天早上醒来和每晚睡觉前回答这个问题，我保证你的生活将永远改变。
10.放松
每天做些有趣的事。
弹吉他，玩电子游戏，读一本好书，在海边散步。
只要做一些能让你快乐并帮助你放松的事情。
你的思想、身体和精神都会为此感谢你。
How can I develop the habit of studying every day?
Well, I am not going to write one big fancy answer because I have one simple and calculated trick for your brain to work for you:
Wow! Isn’t that intriguing? It is! Here is my idea:
Open your book.
(Let’s say you have to complete chapter 5) Read one word in that chapter. Just a single word!
Then read another word.
Then an another one.
That’s it. I gave you the world’s best trick! You think I am crazy right? No Sir(/Madam)! I am not.
Reading one word is an easy task that anyone can pull off! But reading 1000000 words can be done by Geniuses only, right? (:P). Here’s what it gets really interesting.
Instead of seeing 1000000 as big number, try to cut it down to a simple task that your brain can achieve. Don’t scare yourself. Just try once for me!
Just one word a time.
Here comes the extension of this trick:
After 1000 words, your brain may say, “Hey Honey, Let’s stop this! You read a whopping 1000 word book”. Then you can reply like this: “I just read one word several times!”.
That’s it! It’s easy as you like. Try it out for yourself!
PS: This is an idea from a TED Video
我怎样才能养成每天学习的习惯？
好吧，我不打算写一个花哨的答案，因为我有一个简单的、经过计算的技巧，可以让你的大脑为你工作：
哇！这不是很有趣吗？它是！这是我的想法：
打开你的书。
（假设你必须完成第5章）阅读该章中的一个单词，就一个！
然后读另一个单词。
然后再来一个。
就是这样。我给了你世界上最好的把戏！你觉得我疯了吧？不，先生（/女士）！我没有。
读一个单词是任何人都能完成的简单任务！但阅读1000000个单词只能由天才完成，对吧？这是它真正有趣的地方。
不要把1000000看成是一个大数字，试着把它简化成你的大脑可以完成的简单任务。不要吓到自己，给我试一下！
每次只说一个字。
这个技巧的扩展如下：
1000个单词后，你的大脑可能会说：“嘿，亲爱的，让我们停下来！你读了1000个单词了”。然后你可以这样回答：“我只是把一个单词读了好几遍！”。
就是这样！你想怎么做就怎么做。自己试试吧！
PS：这是TED视频中的一个想法。
What are the top ten Habits of Successful College Students?
Don’t think about anything while you are in a classroom or studying.
Don’t have a facebook account or a girl friend.
Eat healthy and drink a lot of water. No junk food at all.
Ask a lot of questions.
Learn to how to think.
Think before you speak.
Everyday wake up 4 Am.
Run one mile a day.
Sleep 8 hours.
成功大学生的十大习惯是什么？
当你在教室或学习时，不要想任何事情。
没有facebook帐户或女朋友。
健康饮食，多喝水，根本不吃垃圾食品。
问很多问题。
学会思考。
说话前先思考。
每天早上4点起床。
每天跑一英里。
睡8小时。