幸福資本:成功克服惡習的20種方法

Commit for a Month. Thirty days is all you need to make a habit change permanent. Less time than that and the new alternative might not be hardwired into your brain. More time and any failures to last are usually a failure of strategy, not duration.
1. 一個月，你只要30天，30天就能讓壞習慣徹底滾蛋。時間太短可能無法讓這種變化固定在大腦中，而很長時間仍然無法形成好習慣就是策略的問題，與時間關係不大。

Replace What You Lose. Your habits fulfill needs. When you suddenly cause a change, you may inadvertently cut them out. Before you make a change, write down all the benefits you currently get from your bad habit and make sure they are retained going into the new habit.
2. 所得所失，形成習慣必然有形成這種習慣的原因，不管這種習慣是好是壞，而其實壞習慣也並非一無是處。但當人準備大刀闊斧改掉壞習慣時，卻往往忘了爲什麼養成了這種習慣。所有在想改變習慣時，首先記下我從當前這種習慣中得到了什麼好處，而在制定新習慣時務必要保留這些既得利益。

Start Small . Changing habits isn’’t a matter of willpower, but patience and strategy. Don’’t expect to overhaul your diet, exercise or thinking patterns in a day. Tackle one habit at a time.
3. 小事做起，意志不能改變習慣，我們需要的是耐心和策略，還是甭想一天之內徹底解決自己飲食，運動和思維方式的問題吧，一次解決一個，一個一個解決。

Know the Benefits. Get clear in your mind what the benefits are of making a change. If making a change rationally seems good but it doesn’’t feel good, it won’’t stick. Emotions have more power than many of us realize.
4. 知其所益，頭腦清楚改變習慣有什麼益處，如果某個習慣的改變只合理不合情，那還不如不變呢。情緒的力量比我們想象的要大得多。

Write it Down . Winston Churchill once said, ““Plans are useless, planning is invaluable.”” Writing out any commitments you make will give you clarity both to what you desire and how you intend to do it.
5. 寫下來，溫斯頓.丘吉爾說過“紙上談兵沒有用，只有行動起來纔算數。”把你許諾給自己的東西，包括我要得到的和我要做的的都寫下來，開始幹活。

Swish. A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.
6. Swish.這是身心語言程序學的一個方法。表演你現有的壞習慣,接着再表演當你有戒掉壞習慣改成好習慣後的樣子,把它們拍下來。最後再把你很HIGH的樣子拍進去。當你看着自己拿起香菸，然後立刻扔掉, 輕叩手指，然後鍛鍊身體自由呼吸時心情無比暢快。多拍幾遍，多看幾遍吧, 直到不用看見你的壞習慣就能因擁有好習慣而心情舒暢。

Tell a Friend . Get some leverage on yourself. Tell a friend your plan so you will be more likely to commit to the change.
7.告訴朋友，分擔一些壓力。告訴一個朋友你的計劃，你就更可能去執行新習慣。

Make it an Experiment. Be a scientist. Just try the new habit to see what it will be like, rather than a great emotional struggle. This will help keep you focused on conditioning the trial and allow you to view results with less bias.
8.“習慣改變”試驗。像科學家一樣, 把培養習慣當作一次嘗試, 而非一個心理鬥爭。這將有利於你關注試驗的狀態，而不是用有色眼鏡看待鬥爭結果。

If at First You Don’’t Succeed… Most big changes aren’’t going to happen the first time. It took me three attempts before I finally stuck on with exercising regularly. Now I love it. Don’’t be too hard on yourself if you fail the first time; just tweak your approach and go again.
9.如果第一次失利了。偉大的改變都不是一次成功的。我試了三次才成功地培養起堅持有規律鍛鍊的習慣，現在我愛死它了。即使第一次失敗了，別灰心，調整一下，再來一次。

Get Out of Hazard Zones. Get yourself out of situations that can trigger your old habit. Remove junk food from your house. Don’’t go to places where you might break your budget. This isn’’t always possible, but do your best to avoid temptation.
10.遠離危險區。遠離那些可能再次觸動你舊情懷的東西。把垃圾食品從冰箱裏清出去，不要去讓你花大手筆的地方。雖然總是不完全能避免，但還是儘量吧。

Use “But”. A prominent habit-changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “”but”” to interrupt it. “”I’’m no good at this, but, if I work at it I might get better later.””
11.使用”但是”。一位傑出的習慣專家曾經告訴我一個行之有效的方法:每當你想到壞東西時,使用”但是”來改變你的想法。比方說:”我對這個一竅不通,但是,我嘗試一下說不定可以做好它。”

Know the Pain. Feel what will happen to you if you don’t make a change. Use your imagination to enhance the image of your results should you do nothing.
12.瞭解其壞。想像你一直保持這些壞習慣，會有什麼下場。並且不斷地加強你對它的壞處的瞭解,值得你意識到要求改變它。

Add Role Models. Start spending more time with people who live the way you want to live. Join groups and find mentors who have already adapted the habits you want to take on. They can be invaluable in giving you the positive reinforcement and guidance you need.
13.模範作用。近朱者赤。參加學習小組，接受那些已經成功培養好習慣的朋友的指教。模範會給你無盡的陽光和力量。

Stay Consistent . Try to keep as many aspects of your habit in control when conditioning to make the associations stronger. For the first month don’’t just exercise a few times a week, but every day. Do things at the same time and in the same pattern to ensure your results stick.
14.保持連貫。儘量把培養習慣中所有的因素都考慮周全,使習慣培養的過程保持連貫。比如培養堅持鍛鍊的習慣，第一個月內不能一週鍛鍊幾次，而是要天天堅持。並保證同一時間同一運動量。

Keep it Simple Stupid!. Habits should be one or two rules, not 20. If your plan looks like a User License Agreement from Microsoft, it’’s probably too long. Keep changes simple so they will be easier to adhere to.
15.簡易。建立習慣的要求只需要一兩條就可以了，而絕對不是20條，千萬不要讓計劃像Microsoft的用戶使用協議那麼長。保持簡單,更容易堅持。

Remind Yourself. Put reminders of your habit around you. After spending a few years changing many habits, I’’ve learned that one of the biggest ways I’’ve failed is simply a poor memory. Forgetting to run a trial one day leads to two until your back where you started. Put up Post-It notes, affirmations or whatever you need to stay consistent.
16.提醒自己。把備忘錄放在身邊，防止自己忘記。在這幾年的習慣培養中，我發自己最大的缺點便是健忘。差記性簡直成了我失敗的代名詞，一天不堅持，兩天來補也沒用。所以搞一個備忘錄，或者其他能提醒自己的方法。

Motivate Yourself. Get the motivation when things get tough. Check out 20 Motivation Hacks for some good ways to do that.
17.激勵自己。當前進之路困難重重時，不要忘記爲自己加油鼓氣，激勵自己。

Break Down Your Goals. Use habits to get your goals. Break down your goal to be wealthy into habits of investing, frugality and entrepreneurship.
18.改變目標。習慣是爲目標服務的，如果把目標改變爲投資，節儉和企業家精神，你所培養的習慣自然會幫你變得富有。

Don’’t Strive for Perfection. Focus on the habits that are important and minimize those that aren’’t. I’’ve changed many major habits, but I’’ve also learned to let minor problems exist if they distract me from the bigger picture.
19.不要太追求完美。不要因小失大。一些小的瑕疵並不是那麼急於修整，你可以慢慢再改，我改了很多大毛病，而我也發現小毛病並不是那麼太要命。

Do it Now. Waiting for life? The best way to learn how to change those stubborn habits in your life is to practice. Make a change now and in a month you can have a completely new way of living.
20.現在。還需要等待什麼?只有實踐纔是改變那些屢教不改的壞習慣的最好方法。現在就開始那一個壞習慣開刀吧，幸福生活就在不遠處。