我们都误会习惯了，习惯并不痛苦，自律也并不是约束。
如果你想完成大部分的事情，并不取决于你多想做这件事，而取决于你怎么做这件事。而一旦你把每日完成任务培养成一种日常微习惯，你就可以达到任何目标。这意味着，即使我今天完全丧失了做事的动力，大脑还是会推着我自动完成剩下的任务。
本视频总结了《掌控习惯》相对应的培养习惯的4大法则：让它显而易见；让它有吸引力；让它简便易行；让它令人愉悦。可以说看完这个视频你就相当于读了一本书。
（滑动查看完整双语版内容）
Do you ever feel like you’re just floating through life…but not actually getting closer to the person that you want to be. It usually happens around New years, you imagine all the bad habits your going to break free from, and all the good habits you will begin. “This time it will be different” you say to yourself. This time I AM going to do the things that I say I will. Only to end up back where you began shortly after and no closer to what you had envisaged. So the question is, how do you become the person you dream of becoming? How do you break free from bad habits and make the habits you desire easier and automatic?
你是否曾感觉你的生活总是很茫然，从来没有真正接近过你想成为的人。这种感觉通常会在新年前后出现，你想象着你要摆脱的所有坏习惯，以及你即将养成的所有好习惯。你对自己说，这一次一定会有所不同，这一次我一定会兑现我的承诺，但不久之后你又回到了原点，你之前的设想也毫无进展。因此我们的问题在于如何才能摆脱坏习惯以及轻松养成你期望的好习惯？
Atomic Habits by James Clear answers all these questions. We are going to be doing a detailed visual summary of this book, And dive deep into topics like
詹姆斯· 克利尔的书《掌控习惯》给了答案，我们将以视频的形式快速对这本书做一次详细的总结，并深入探讨部分主题，例如：
Habit loops 习惯循环
Dopamine spikes 多巴胺峰值
Priming your environment 准备好你的环境
Plus heaps more 以及其他许多主题
And make sure to stick around until the end of the video where we tie everything together from the video and I go step by step through how I’ve personally been using this book with my own habits and how you can start applying it to your own habits.
请务必看到视频的最后，我会逐步地介绍，我个人是如何将这本书应用于我自己的习惯。
I hope this summary inspires you to go out and grab a copy of the book for yourself because this book deserves a space on everyone’s bookshelf! Let’s jump into it.
我希望本视频的总结能使你为自己购入这本书，因为这本书值得在每个人的书架上占有一席之地。开始吧。
Imagine a plane taking off and travelling from New York to Los Angeles. Just before takeoff you adjust the plane just slightly by 3 degrees or around 80 inches. If you kept flying in a straight line…You would end up closer to Tijuana in Mexico than in your intended destination of Los Angeles. The same goes for our habits. Tiny changes in our habits can change the trajectory of our lives in ways that we can’t even notice until many years into the future looking back. In both good ways and bad. You are your habits.
假设，一架飞机从纽约飞往洛杉矶，如果在起飞前你将飞机稍稍调整3度，或大约80英寸，再使飞机继续沿直线飞行，你最终的目的地会从你预订的洛杉矶变成墨西哥的提华纳附近。我们的习惯也是如此，习惯上的细微变化，就可以改变我们的人生轨迹，而我们甚至可能会忽略微习惯，直到许多年后回首往事才幡然醒悟。这种变化有好也有坏，你就是你的习惯。
The Power of Atomic Habits
微习惯的力量
“A slight change in your daily habits can guide your life to a very different destination”.
“稍微改变一下你的日常习惯，就能引领你的生活走向截然不同的目的地”
Massive action Vs 1% improvements
大量的行动VS1%的进步
Far too often, we convince ourselves that massive success is only possible through massive action in any goal we are pursuing. We expect ourselves to make some quantum leap or momentous improvement that will gain others attention. However it is the tiny improvements, that aren’t even noticeable at first, that create incredible change. Let’s look deeper into the Math 1% better every day for a year will compound to nearly 38 times better. 1% worse every day for over a year will bring you close to zero!
很多时候，我们说服自己只有通过大量的行动才可能实现我们追求的任何目标。我们期望自己能取得一些质的飞跃或重大的进展，从而获得他人的关注。然而，正是那些在一开始并不引人注意的微小改进才会创造出惊人的变化，让我们从数学角度深入研究一下，一年的时间，每天进步1%，最终的成绩将为初始值的38倍，而一年的时间，每天变差1%，就会使你一事无成。
Your habits can compound against you in the form of things like stress or negative self-talk. Or they can compound for you in the form of things like knowledge, productivity, skills and relationships. “Success is the product of daily habits—not once-in a lifetime transformations”.
你的习惯可能会形成压力或消极的自我暗示等形式并对你产生影响，或者它们也可以复合为对你有益的知识、生产力、技能和关系等。“成功是日常习惯的产物，而不是一生一次的突变”。
The Truth About progress
进步的真相
When you start any endeavour in your life, here is what we think should happen. Linear progress. Here is what actually happens. Notice this section here. In the beginning, small changes in our progress are not even noticeable. James Clear refers to this part of the graph as “the valley of disappointment” You’ve done so much! Put in so much effort and you can barely see any results! This is where most people fail and slip back into their old routines. The most powerful outcomes of any compounding process are delayed so Patience is required.
当你开始努力做任何一件事时，以下是我们认为应该产生的线性的进步，而这才是实际发生的。注意这部分，在开始的时候，我们的小进步甚至无法被察觉到。詹姆斯·克利尔将图表的这部分叫做“失望之谷”，你已经做了这么多，付出了这么多的努力，却几乎看不到任何成果。大部分人都会在这期间失败，回到旧的习惯中，任何复合过程中最有力的结果都是延迟到来的，所以需要耐心。
Goals Vs Systems.
目标VS系统
“FORGET ABOUT GOALS, FOCUS ON SYSTEMS INSTEAD”
“忘掉目标，专注于系统”
A goal is the result you want to accomplish. Systems deal with the processes that lead to results. The conventional wisdom suggests that the best way to achieve anything we want in life-getting into better shape, building a successful business, spending more time with family is to set specific, realistic goals. But if you completely ignored your goals and focused only on your system, would you still succeed? The Author argues that you would. Here are some problems with only having goals. Successful and unsuccessful people share the same goals, so therefore the goal can not be what differentiates winners from losers.
目标是你想要完成的结果，而系统则是通往结果的过程。传统看法认为，要实现我们在生活中想要的任何东西，无论是有一个健康的身体，创办一项成功的事业，或是花更多时间与家人在一起，最好的方法是设定具体、现实的目标。但是，如果你完全无视你的目标，只关注你的系统，你还会成功吗？本书的作者认为，你会的。以下是只设定目标存在的一些问题，成功的人和不成功的人有着相同的目标，因此，目标不可能是区分成功者和失败者的原因。
Achieving a goal only changes your life for a moment in time. Goals can create an either-or conflict. Either you achieve the goal and succeed, or you don’t and you are a failure. Even if you were making progress in the right direction. When you achieve a goal, what do you do after? If your goal was running the local marathon, chances are after completing it, your motivation will quickly fade and you will just slip back into your old routines.
实现一个目标只是在一段时间内改变你的生活，目标会产生非此即彼的矛盾，要么你实现了目标，获得了成功，要么你没有实现，成为了一个失败者.即使你已经在正确的方向上取得了进展, 当你实现了一个目标后，你会做什么？如果你的目标是参加地方马拉松比赛，那么很可能在实现后，你的动力会迅速消退，你又会回到你从前的日常中。
“Goals are good for setting a direction, but systems are best for making progress”
“目标有利于确定方向，但系统才有利于取得进步”
A SYSTEM OF ATOMIC HABITS
微习惯系统
The problem with changing your habits is not you. The reason why you repeat the same bad habit for so long isn’t because you don’t want to change, but because you have the wrong system for change. Atomic habits are small routines and behaviors that accumulate to produce incremental positive outcomes over time. Big breakthroughs tend to get more attention than small improvements. But what really matters are the little daily decisions and actions we take. “Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results”.
改变习惯的问题不在于你，你之所以长期重复同一个坏习惯，并不是因为你不想改变，而是因为你做出改变的方式不对，微习惯是小的常规和行为，随着时间的推移，积累起来就能够促成积极的结果。大的突破往往比小的改进，得到更多关注。但真正重要的其实是，我们每天所做的小决定和小行动，“就像原子是分子的组成部分一样，微习惯是显著成果的组成部分”。
There are 3 layers to behavior change. The first layer is changing outcomes. The result. Losing that weight, writing that book, winning the season. The outcomes are what you get The Second layer is changing your process. What you do. The new workout routine, developing a daily reading habit. And the third layer is changing your identity. What you believe. Your worldviews and how you think about yourself and others. Most people focus on the outcomes but the best way to change your habits is by focusing on the person you want to become instead of the results you want.
行为改变有3个层次，第一层是改变结果。结果：减肥、写书、赢得赛季。结果是你得到的东西。第二层是改变你的过程，你所做的新的锻炼方式，培养每天阅读的习惯。而第三层是改变你的身份。你所相信的，你的世界观以及你对自己和他人的看法。大多数人专注于结果，但改变习惯的最佳方式是专注于你想成为的人，而不是你想要的结果。
The goal isn’t to learn an instrument, it is to become a musician. The goal isn’t to run a marathon, It is to become a runner. When something you want in your life becomes part of your identity, that is when your behaviors will naturally change. When you tell yourself and others “I’m a runner”. You want to live up to that identity. Remind yourself Every Time you do a workout, you are an athlete. Every time you write a line of code, you are a coder. Each time you instruct your team, you are a leader.
我们的目标不是学习一种乐器，而是成为一名音乐人，目标不是跑马拉松，而是成为一名跑步者，当你在生活中想要的东西成为你身份的一部分时，这时你的行为就会自然而然地改变。当你告诉自己和他人“我是一个跑步者”，你就会想要对得起这个身份，提醒自己。每当你锻炼时，你就是一个运动员，每当你写下一行代码，你就是一个程序员，每次你指导你的团队时，你就是一个领导者。
The Habit Loop
习惯循环
A habit is when something has been repeated enough times that it becomes automatic. Ultimately we want our habits to solve problems in our lives with the least amount of effort. A habit is formed and reinforced by means of a continuous feedback loop: Cue + Craving + Response + Reward. The key to creating habits that stick is to create feedback loops that are continuously being improved.
习惯就是当某件事情重复的次数足够多，它就会成为一种自发的行为。最终，我们是希望我们的习惯能使我们以最少的努力解决我们生活中的问题。习惯是通过连续的反馈循环形成和强化的：提示 + 渴望 + 响应 + 奖励。坚持一个习惯的关键是，创造能够不断改进的反馈回路。
Cue. Phone buzz. 提示，手机震动
Craving. Want to know who messaged. 渴望，想知道谁发来的消息
Response. Pick up phone. 响应，拿起手机
Reward. Solve the problem of who messaged. 奖励，解决了谁发来消息的问题
Cue. Mind goes blank at work. 提示，工作时头脑一片空白
Craving. Want to alleviate the frustration. 渴望，想减轻挫败感
Response. Check social media. 响应，打开社交媒体
Reward. Satisfied the need to feel less frustrated 奖励，满足了减轻挫败感的需要
Over time, rewards become associated with cues. So, in this example, checking social media becomes tied to your mind going blank at work. And then checking Facebook may be the cue to check Instagram, which becomes the cue to check YouTube. And before you know it, your mind going blank cue has led to 20 minutes of wasted time. And you more you repeat these habit loops, the stronger and more automatic they become. Cues can really be anything. A smell, a sound a sight, a person, a location etc. Try to think of any cues in your daily life that are initiating your good or bad habit loops. So how can we influence the habit loop to work for us? This book shows us the 4 laws that will guide us to do just that.
随着时间的推移，奖励会变得与提示相关。因此，在这个例子中，查看社交媒体变得与你在工作中头脑空白联系在一起，然后查看Facebook可能会成为查看Instagram的提示，而查看Instagram又会成为查看YouTube的提示，而在你发觉之前，你的大脑空白这一提示，已经导致了20分钟的时间浪费。而你越是重复这些习惯的循环，它们就越是强大，越变得自动化，提示可以是任何东西，一种气味、一种声音、一种景象、一个人、一个地点等等。试着想一想，在你的日常生活中，有哪些提示在启动你的好习惯或坏习惯循环。那么，我们如何才能影响习惯的循环，使其成为我们的助力？这本书告诉我们有四条法则，可以指导我们做到这一点。
Law 1 Make it obvious
第一法则：让它显而易见
Most of your current habits are so automatic that you don’t even realize them. You must first become aware of your habits before you can change them. You can achieve that with your Habit Scorecard. Write down all your daily behaviors on a habits scorecard, from the moment you wake up until the moment you go to bed. Your scorecard may look something like this. Based on whether it helps you become the person you aspire to be, categorize each habit as positive (+), negative (-), or neutral (=). At this stage we aren’t trying to change anything, just observe what is actually going on in our daily lives.
你目前的大多数习惯都是高度自动化的，以至于你根本没有意识到它们，你必须首先意识到你的习惯，然后才能改变它们，你可以通过习惯记分卡来做到这一点，把你所有的日常行为都写在习惯记分卡上，从你醒来的那一刻起，直到你睡觉，你的记分卡可能看起来像这样，基于它是否有助于你成为你渴望成为的人，将每个习惯划分为积极（+）、消极（-）或中性（=）。在这个阶段，我们并不试图改变任何东西，只需观察我们日常生活中实际发生的事情。
“Until you make the unconscious conscious, it will direct your life and you will call it fate.” Carl Yung
“如果我们不能把潜意识变成意识，它将主宰我们的人生,而我们会将其称之为命运。”—卡尔·荣格
Vagueness is a real problem when it comes to habit formation, and studies have shown that quite often the reason people fail to stick to a habit is not because of a lack of motivation, but because of a lack of clarity. “One day, I will get into shape” is easy to say to yourself but too vague to get any momentum. What you need is a time and a place. The most common cues—time and location—will help you achieve your goals. Clearly state your intention to act using the following formula: I will behavior at time in this location.
在习惯养成方面，一个切实存在的问题是模糊不清。研究表明，很多时候，人们之所以不能坚持一个习惯，并不是因为缺乏动力，而是因为缺乏明确性。“有一天，我会变得身体强壮”，说起来很容易。但太模糊了，很难让人有动力去实行，你需要的是一个时间和一个地点，最常见的提示：时间和地点。将帮助你实现你的目标，用以下公式清楚地说明你的行动意图：我会什么时间在什么地点做什么。
Here is a bad example, “I will read more this month”. Here is a good example“I will read a book for 15 minutes daily at 6am in the spare bedroom”. Another good way to get a habit started is by Habit stacking. To stack habits, tie a desired habit to an existing habit according to the following formula: “After [current habit], I will [new habit]”. For example, “After I brush my teeth, I will stretch for 5 minutes”. You can stack habits together, for example after you finish brushing your teeth, you will meditate for 10 minutes, then plan the rest of your day, before checking social media.
这里有一个糟糕的例子，“我这个月会多读一些书”，还有一个好的例子，“我将在每天早上6点在客卧读书15分钟”。另一个让习惯开始的好方法是通过习惯叠加。根据以下公式将一个期望的习惯与一个现有的习惯联系起来：“在进行某个现有的习惯后，我将进行某个新的习惯”。例如，“在刷牙后，我将拉伸5分钟”。你可以把习惯叠加在一起，例如在你刷完牙后，你会冥想10分钟，然后计划你的一天，然后再查看社交媒体。
A “chain of habits” is more likely to be sustained if you practice this consistently. Choosing the correct trigger is essential.
如果你坚持这样做，那么这“一连串习惯”就更有可能持续下去。选择正确的触发器是至关重要的。
YOU NEED A TRIGGER CUE
你需要一个触发提示
Your trigger should be; something that you do automatically without fail during your day, such as waking up, turning off your alarm or brushing your teeth. James Clear tells us in the book that Motivation is highly overrated. You can better shape your behavior by designing your environment. We are more influenced by our environment than our willpower or motivation. It’s hard to stick to positive habits in a negative environment. “Environment is the invisible hand that shapes human behavior.” Creating a habit requires you to redesign the space around you (home/work) to
你的触发器应该是你毫无例外每天都会自动完成的事情，如起床、关闭闹钟或刷牙。詹姆斯·克利尔在书中告诉我们，动机被高估了太多。你可以通过设计你的环境来更好地塑造你的行为，我们受环境的影响比我们的意志力或动机的影响更大。我们在消极的环境中很难坚持积极的习惯。“环境是塑造人类行为无形的手”。养成一个习惯需要你重新设计你周围的空间（家庭/工作），以便
1 – make it easier to see the cues for the desired habits and
让你能更容易看到所需习惯的提示
2 – avert bad habits by making them invisible.
通过使坏习惯不被看到来避免坏习惯
If you want to drink more water, make the cues visible and obvious. Place water bottles around the house in places you are likely to see them. Want to read more? place the book somewhere you will see it. If you want to get better on the guitar, don’t leave it out of sight in a closet.
如果你想喝更多的水，就让喝水的提示更明显。将水瓶放在房子里更容易被你看见的地方。想多读书？把书放在你能看到的地方。如果你想在吉他上有更好的表现，就不要把它放在你看不见的柜子里。
CONTEXT IS THE CUE
环境就是提示
Objects in the environment do not determine our behavior; rather, it is our relationship to them that does. Stop seeing your environment as a place simply filled with objects. Imagine it as a place filled with relationships. The couch in the living room is the place where one person reads an hour a night. For another, the couch is where they watch Netflix and eat pizza and relax after work. If your relationship with the couch is a place to relax, then trying to get a work related task done in that environment may be difficult. Try to make separate zones in your house for different activities.
环境中的物体并不决定我们的行为，决定我们行为的是我们与物体的关系。不要再把你所处的环境看作是一个简单的摆放东西的地方，想象它是一个充满关系的地方，客厅里的沙发对于一个人，可能是每晚阅读一小时的地方，而对于另外的人，可能是他们下班后看电视、吃披萨、放松的地方。如果你把沙发作为一个放松的地方，那么试图在这个环境中完成一个与工作有关的任务可能会很困难。尽量在你的房子里为不同的活动设立独立的区域。
The author likes to use the mantra “One space, One use”. If you are trying to eliminate a bad habit, You can only rely on self-control in the short-term. Cutting off bad habits at the source is a more reliable solution and one of the most practical ways to eliminate a bad habit is to make it invisible. Eliminate it from your environment. For example:
作者喜欢用到的一个口号是“一个空间，一个用途”。如果你想消除一个坏习惯，依靠自控并非长久之计，从源头上切断坏习惯是一个更可靠的解决方案。而消除坏习惯最实用的方法之一就是让它变得不可见。把它从你的环境中消除。例如：
Put your phone in another room for a few hours if you have trouble getting work done.
如果你很难完成工作，那就把你的手机放在另一个房间里几个小时。
Put junk food out of sight or remove it from your house if you are trying to lose weight.
如果你想减肥，就把垃圾食品放在你的视线之外或者干脆不要买回家。
Law 2 Making it Attractive
第二法则：让它更有吸引力
When we expect to be rewarded, we take action. The more rewarding an action is, the more likely we are to repeat it until it becomes a habit. Hence, the first step to forming good habits is to make them more attractive. Understanding how dopamine affects your body will help you.
当我们期望得到回报时，我们就会采取行动。一个行动能够带来的奖励越多，我们就越有可能重复它，直到它成为一种习惯。因此，形成良好习惯的第一步是使其更具吸引力，了解多巴胺如何影响你的身体将会对你有所帮助。
DOPAMINE & FEEDBACK LOOPS
多巴胺与反馈回路
Our motivation levels are affected by dopamine, a hormone and neurotransmitter. We are more motivated to act when our dopamine levels rise. By measuring dopamine, scientists can pinpoint the exact moment at which a craving occurs. It was once assumed that dopamine was just about pleasure, but now we know it’s vital to many neurological functions, including motivation, memory, learning, punishment as well as voluntary movement. “Gambling addicts have a dopamine spike right before they place a bet, not after they win”.
我们的动机水平受到多巴胺的影响。多巴胺是一种激素和神经递质。当我们的多巴胺水平上升时，我们会更有动力去行动，通过测量多巴胺水平，科学家可以准确地确定渴望发生的时刻。人们曾经认为多巴胺只是与快乐有关。但现在我们知道它对许多神经系统功能至关重要，包括动机、记忆、学习、惩罚以及自主运动。激素多巴胺不仅在我们感到快乐时释放，而且在我们预感到快乐时也会释放，“赌博成瘾者在下注之前，多巴胺就会飙升，不需要等到赢钱之后”。
Let’s dive deeper into dopamine spikes. Using social media, eating junk food and taking drugs are all associated with high levels of dopamine and are highly habit forming. The hormone dopamine is released not only when we experience pleasure, but also when we anticipate it. Think about before going on a vacation. Sometimes the thinking and anticipation of the vacation is better than the actual vacation. Seeing the junk food you desire surges dopamine, not after eating it. Drug addicts increase dopamine when they see the drugs, not after taking them. The craving is what causes us to take action in the first place.
让我们更深入地了解多巴胺的峰值，使用社交媒体、吃垃圾食品和服用药物都与较高水平的多巴胺有关，并很容易形成习惯。想一想在去度假前，有时，对假期的思考和期待比真正的假期更令我们快乐，看到你渴望的垃圾食品就会激增多巴胺，不需要等到吃下之后。吸毒者在看到毒品的时候多巴胺就会增多，不需要等到服用之后，渴望是导致我们采取行动的首要原因。
Making our habits attractive is vital because it is the expectation of a rewarding experience that drives us to act. Here, you can use a strategy known as….Temptation bundling
使我们的习惯具有吸引力是至关重要的。因为正是对奖励的期待，最能促使我们采取行动，你可以使用这样一种策略：诱惑捆绑。
The temptation bundling process makes a habit more attractive by combining an action we need to do with one we want to do. For example you could bundle watching Netflix (something you want to do) with working out (something you need to do). Temptation bundling applies a psychology principle known as Premack’s Principle. Developed by professor David Premack, the Premack principle states, “More probable behaviors will reinforce less probable behaviors.”
诱惑捆绑通过将一个我们需要养成的习惯与一件我们想做的事相结合来使其更有吸引力。例如，你可以将看电视（你想做的事）与健身（你需要做的事）相捆绑。诱惑捆绑应用了一个心理法则，叫做普雷马克原则。由大卫·普雷马克教授创造。普雷马克原则指出，“更有可能的行为会强化不太可能的行为”。
In other words, even if you’re not looking forward to doing some exercise, you’ll become conditioned to do it because you get to do something else you really enjoy.
换言之，即使你并不想做运动，你也会习惯于去做，因为你可以做其他你真正喜欢的事情。
Group Influence
群体影响
“We are continually wondering “What will others think of me?” and altering our behavior based on the answer.” We are influenced by the people closest to us, and the groups we belong to. If you are trying to build a new habit, one of the best ways to reinforce the habit is to find and become part of a culture where that habit is the norm. If you want to get into better shape, surround yourself with fit people. If you want to read more, join a book club.
“我们不断地在想‘别人会怎么看我？’，并根据答案改变我们的行为”。我们会受到最亲近的人以及我们所属的团体的影响。如果你想养成一个新的习惯，强化这个习惯的最好方法之一就是找到并融入将这种习惯作为常态的文化。如果你想获得更好的体形，将让自己与健康的人在一起，如果你想读更多的书，加入一个读书会。
Primal motivators : The source of cravings
原始动机: 渴望的来源
In your normal everyday life you wouldn’t say something to yourself like “I want to eat this pizza because I need to consume this food to survive”. Surface level cravings are merely manifestations of our deeper underlying motives. And these underlying motives guide our behavior. Here are some examples of underlying motives:
在日常生活中，你不会对自己说：“我想吃这个披萨，因为我需要食用这种食物来生存”。表面的渴望只是我们更深层次的隐含动机的表现，而这些隐含的动机指导着我们的行为。以下是书中一些隐含动机的例子：
Conserving energy 节约能源
Obtaining food and water 摄入食物和水
Finding love and reproducing 寻找爱情和繁衍后代
Connecting and bonding with others 与他人联系
Winning social acceptance and approval 赢得社会接受和认可
Reducing uncertainty 减少不确定性
Achieving status and prestige 获得地位和声望
Your brain did not evolve with a desire to smoke cigarettes, check Instagram every 5 minutes or to play video games. Online platforms and products do not invent new motivations, but rather appeal to the underlying motives of human nature that we already have to gain our attention.“Your habits are modern-day solutions to ancient desires. New versions of old vices. The underlying motives behind human nature remain the same”. People who have the underlying motive of connecting with others may jump onto Facebook, others seeking the underlying motive of finding love and reproducing may sign up for Tinder. Reducing uncertainty, there’s Google for that. Seeking social acceptance, there is Instagram. Reprogramming your brain to enjoy hard habits
你的大脑并不会自然发展出吸烟，每5分钟查看一次社交媒体，或玩电子游戏的欲望。在线平台和产品并没有产生新的动机，而是诉诸于已经捕获我们关注的人性固有的潜在动机。“你的习惯是古老欲望的现代解决方案，旧恶习的新版本，而隐藏在人类本性背后的根本动机是不变的”。具有与他人联系的基本动机的人，可能会选择Facebook，而那些具有寻求爱情和繁衍后代的基本动机的人可能会注册Tinder。减少不确定性，有谷歌可以做到。寻求社会认同，有Instagram。重编程你的大脑，把困难的习惯变为一种享受。
“You can make hard habits more attractive if you can learn to associate them with a positive experience.” By highlighting the benefits of a habit rather than its downsides, you can quickly reprogram your mind and make it seem more appealing.
“如果你能学会把困难的习惯与积极的经验联系起来，就能使它们更有吸引力”。通过强调一个习惯的好处，而不是它的坏处，你可以迅速重编程你的大脑，使其对你更有吸引力。
For example
例如
Fitness = health and wellbeing and not fatigue.
健身 = 健康和幸福，而不是疲劳
Cleaning the house = an environment conducive to peace of mind and not wasted time.
打扫房子 = 一个有利于内心平静，不再浪费时间的环境
Saving money = future financial, freedom and not sacrifice.
存钱 = 未来的财务自由，而不是牺牲
These subtle shifts in mindset aren’t magic, but they can change your feelings toward some habits or situations. Make it Unattractive. To break a bad habit, do the same but highlight the benefits of NOT doing that habit to make it as unattractive to keep doing as possible.
这些心态上的微妙转变不是魔法，但它们可以改变你对某些习惯或情况的感觉。使其失去吸引力，要改掉一个坏习惯，也是同样的方法。但要强调不做这件事的好处，使其尽可能不吸引人继续做。
Law 3 – Make it Easy
第三法则：让它简便易行
How long does it actually take to form a new habit? During habit formation, a behavior becomes increasingly automatic as it is repeated. As you repeat an activity, your brain changes in order to become more efficient at it. Long before neuroscientists dug into the process of forming habits, repetition was known as a powerful tool for establishing habits. You activate particular neural circuits associated with habits every time you repeat them. So framing habit formation in terms of time is flawed. It should be framed in terms of the number of repetitions.
形成一个新的习惯究竟需要多长时间？在习惯形成过程中，一个行为随着其不断重复而变得越来越自动化。当你重复一项活动时，你的大脑会发生变化，以提高做这件事的效率。早在神经科学家，深入研究形成习惯的过程之前，人们就知道重复是建立习惯的一个有力工具。每当你重复这些习惯时，你就会激活与之相关的特定神经回路。所以用时间来框定习惯的养成是有缺陷的，它应该以重复的次数为基准。
Reducing Friction : The Law of Least Effort
减少阻力：最不费力法则
The more energy required, the less likely it is to happen. It takes almost no energy to get into the habit of reading one page of a book each day. Habits are more likely to occur when they require less energy. The bigger the obstacle, the more friction there is between you and the desired outcome. If you need to travel 20 minutes out of your way to go to the gym, chances are you will not. If your gym is located on your commute to work, you will greatly decrease the friction. By making your good habits more convenient, you’re more likely to stick to them.
需要的能量越多，发生的可能性就越小，养成每天读一页书的习惯几乎毫不费力。当一个习惯只需要很少的能量，就会很容易发生。障碍越大，你和你想要的结果之间的阻力就越大。如果你去健身房的路，需要花费20分钟，很可能你就不去了。如果健身房位于你上下班的路上，你的阻力就会极大减少，通过使你的好习惯更简便，你就更有可能坚持这些习惯。
Your life will be easier if you find ways to reduce friction rather than trying to solve it. In order to build better habits, we have to find ways to reduce friction associated with our good habits and increase friction associated with our bad habits. Prime the environment for use By automating or setting up your environment, you can reduce the friction for future action,
如果你找到减少阻力的方法，而不是试图解决它，你的生活会更容易。为了建立更好的习惯，我们必须想办法减少与我们的好习惯相关的阻力，增加与我们的坏习惯相关的阻力。准备好环境，通过精心设置你的环境，你可以减少未来行动的阻力。
e.g. “I will lay out my workout clothes at night so I can get up and get moving in the morning.”
例如：“我将在前一天晚上准备好我的运动服，这样我就可以在早上起来去运动了”。
Or to prepare a healthier breakfast, place the pan on the stove, and gather the ingredients the night
before. Again to reduce any friction.
或者为了能准备更健康的早餐，在前一天晚上提前把锅放在炉灶上，烹饪用具放在案板上并准备好材料，这都是为了减少阻力。
Using the Two-Minute Rule to Stop Procrastinating
使用两分钟法则来停止拖延行为
Using the “2-minute rule” can help you establish small habits that will lead to habit momentum and success in bigger goals.
使用“2分钟法则”可以帮助你建立小的习惯，从而在更大的目标中取得成功。
Find a simple, 2-minute version of your desired habit. You want to scale down your desired outcome. Running a marathon becomes putting on your shoes and stretching for 2 minutes. Reading an hour per day becomes reading one page. You need to get the routine anchored in place and then slowly build up the difficulty. After you have mastered the 2-minute habit, you can progress to the next phase; To make something more difficult, think about ways you can create barriers of friction between yourself and the bad habit.
为你想要养成的习惯寻找一个简单的、2分钟版本，缩减你的预期结果，跑马拉松变成穿上鞋做2分钟的拉伸运动。每天阅读一小时变成阅读一页，你需要将想要养成的习惯先变成常规，然后慢慢增加难度，在你掌握了2分钟的习惯后，你可以进入下一个阶段，要使一些事情变得更加困难，想一想如何在自己和坏习惯之间制造产生阻力的障碍。
Make it as impractical as possible. If you want to watch less TV, unplug the TV after each use and put the remote in an inconvenient location. When you go shopping, leave your credit cards under the seat of your car if you have a bad habit of spontaneous spending. Do anything you can to make your Bad habits less likely to occur.
尽可能使坏习惯难以实现。如果你想少看点电视，每次使用后拔掉电视插头，并将遥控器放在难以触及的地方。如果你常常有心血来潮消费的坏习惯，可以在购物时，把信用卡放在车座下，尽一切可能让你的坏习惯难以发生
Law 4 -Make it satisfying
第四法则：让它令人愉悦
The most important rule of behavior change
行为改变的最重要法则
A feeling of pleasure is a message to the brain: “This feels good. Let’s repeat this next time.” When you experience pleasure, your brain learns that a behavior is worth remembering and repeating. “What is immediately rewarded is repeated. What is immediately punished is avoided”. The first Three habits increase your chances of doing the habit this time. The last law increases your chances of repeating the habit next time. The Mismatch between immediate and delayed returns It is common for us to feel good about our immediate results, but bad about our long-term outcomes when we practice bad habits. It is the opposite with good habits: the immediate result is unpleasant, but the ultimate outcome is satisfying.
愉悦的感觉是给大脑的一个信息：“这感觉不错，下次还来”。当你感受到愉悦时，你的大脑会知道这种行为是值得记忆和重复的。“立即得到回报的事情会被重复，立即受到惩罚的，就会被避免”。前三个法则会增加你这次进行这个习惯的可能性，最后一条法则则会增加你下次重复这个习惯的可能性。即时回报和延迟回报之间的不匹配。当我们进行坏习惯时，我们通常会对眼前的结果感到满足，但对长期结果感到糟糕，好的习惯则恰恰相反：直接的结果是不愉快的，但最终的结果是令人满意的。
A certain amount of success in just about every field involves ignoring an immediate reward for a long-term one. It is best to add a little immediate pleasure to the habits that will pay off in the long run and a little pain to those that won’t. How to stick with good habits everyday QUOTE
几乎每个领域的一定程度的成功都涉及到忽视眼前的回报，以获得长期的回报。最好是给那些从长远来看会有回报的习惯增加一点即时的快乐，给那些不会有回报的习惯增加一点痛苦。怎样每天坚持好习惯？
“The vital thing in getting a habit to stick is to feel successful—even if it’s in a small way. The feeling of success is a signal that your habit paid off and that the work was worth the effort.”
“让一个习惯坚持下去的关键是感受到成功——即使是在一个小方面。成功的感觉是一个信号，表明你的习惯有回报，努力是值得的”。
It is satisfying to make progress, and you can monitor your progress using visual measures, such as moving paper clips, hairpins, or marbles. These “little wins” can go a long way. For example, for each sales call you make today, move a marble from one jar to the complete jar. For Each 25 minutes of writing, move a paperclip, Visual measurements can take many forms: diet journals, workout logs, download progress bars, or even page numbers in a book.
取得进步会令人感到满足，你可以用一些可见的方式来监测你的进步，如移动回形针、发夹或弹珠。这些“小胜利”可以起到很大的作用。例如，今天你每打一个销售电话，就从一个罐子里移一个弹珠到代表完成的罐子里，每写作25分钟，就移动一枚回形针，视觉测量可以有很多形式：饮食日记、锻炼日志、下载进度条，甚至是一本书中的页码。
Keeping a habit tracker may be the best method to monitor your progress. Using a habit tracker is a simple way to determine whether you did a particular habit. Tracking becomes a reward in and of itself. Crossing a task of your to-do list. Completing an entry in your exercise log or writing an X on the calendar is satisfying. How to recover quickly when your habits break down.
保持一个习惯跟踪器可能是监测你进展的最好方法。使用习惯跟踪器是一个简单的确定你是否进行了某一特定习惯的方法。追踪习惯本身就能成为一种奖励，划掉你的待办事项清单中的任务，在你的运动日志中完成一项记录，或在日历上打个X就能让人很满足。
In spite of your best efforts, it is inevitable that life will interrupt you at some point. A bad day at work, a bad performance, or a bad workout can happen to anyone. When you’re having a bad day, you don’t realize how valuable it is to just show up. “Lost days hurt you more than successful days help you.” Don’t break the chain of continuity. Missing twice is the start of a bad habit; never do it. On a bad day, it’s better to do 10 sit ups (instead of your normal 50) than not do them at all.
尽管你做出了最大的努力，但生活不可避免地会在某些时候打断你。工作不顺、表现不好，或一次糟糕的锻炼可能发生在任何人身上。当你度过了糟糕的一天，你没有意识到仅仅是能够坚持做这些事情就已经很不容易，“损失的日子对你的伤害比成功的日子对你的帮助更大”。不要打破持续的链条。每当你为一个特定的习惯在日历上划掉一天，你都是在创建一个链条，行动是非常重要的，连续缺勤两天，就将是一个坏习惯的开始。即使你通常做50个俯卧撑，在不顺的一天只做10个，那也算没有打破连续。
Breaking a bad habit: Make it Unsatisfying
戒掉一个坏习惯：使它令人不满
How an accountability partner can change everything. A behavior is less likely to occur when pain is immediate. Being held accountable by a partner is a good way to keep your desired habits in check. We all want to be liked and respected, so we would rather just avoid the punishment. For example – I owe you $10 every time I miss a workout, plus the respect I lose for failing to do what I said I would! Behavior is more likely to be influenced by concrete, and immediate consequences.
当疼痛会即时发生时，这种行为就不太可能会发生。由一个伙伴监督是确保坚持你的理想习惯的一个好方法。我们都希望被人喜欢和尊重，所以我们会希望避免我们将被追究的惩罚。例如，每次我没去锻炼，就欠你10美元，再加上我没能做到我说过的事而失去的尊重，行为更有可能受到具体的直接的后果的影响。
The Habit Contract
习惯契约
You can create a habit contract to hold yourself accountable, just as governments use laws to hold citizens accountable. You can create a habit contract either verbally or in writing, which makes it clear that you will honor a particular habit and that there will be punishments if you do not. You can then use your accountability partners to enforce that contract. Ok so it’s one thing to read a book, but another to actually apply it to your life. So i’m going to try and visually represent how I have personally been using this book to build systems around my habits the past few months.
你可以建立一个习惯契约作为自我问责制度，像政府通过法律来对公民负责一样。你可以通过口头或书面形式建立一个习惯契约，明确表示你将遵守某个特定的习惯。同时如果你不遵守将会受到惩罚，然后你可以让你的问责伙伴来执行这一契约。不过，读一本书是一回事，把它实际应用到你的生活中又是另一回事。因此，我将试着直观地表达，在过去几个月里我个人是如何利用这本书来围绕我的习惯建立起系统的。
After you read the book maybe your approach will be different than mine or better, or maybe there are some parts I completely missed or could improve upon so do let me know in the comments. The Good habits I wanted to develop were more consistent workout and reading routines. The Bad habit I wanted to eliminate was becoming distracted and overconsuming social media.
在你读完这本书后，也许你的方法会与我的不同或比我的更好，或者也许有一些部分我疏忽了，或者还可以改进，请在评论中告诉我。我想养成的好习惯是能更加坚持锻炼以及阅读的习惯。我想消除的坏习惯是经常心不在焉以及过度消费社交媒体。
First I completed the Habit scorecard. This gave me a good idea of habits I could try to eliminate, but more importantly it gave me an idea of daily habits I was already doing that I could stack my new habits with. Ultimately, when you find the habits you want to work on. you want to be pushing Desired good habits towards this side of the spectrum, and bad habits towards this side.
首先，我完成了习惯记分卡，这让我知道我应该改掉哪些坏习惯。但更重要的是，它让我知道有哪些习惯我已经在执行，并且我可以将新的习惯与之叠加。最终，当你找到了你想努力的习惯，你会希望推动好的习惯向着积极的这一方向发展，坏的习惯则向着另一边。
For the working out habit. The first step was to make the cues more obvious, and I had a few tools I could use from the book. In this case I used what James Clear calls the implementation strategy. I will workout at 6am in the living room. Next I tried as best I could to design my environment conducive to this new habit. I took my dumbbell set out of the closet, and put them in the living room. I also found a few pictures of healthy physiques on the internet and put them in places around the house as cues that would remind me of the habit.
对于健身这一习惯。第一步是使提示更加明显，我从书中学到了一些可以利用的工具。在这种情况下，我使用了詹姆斯·克利尔所说的实现策略。我将在早上6点在客厅进行锻炼。接下来，我尽可能地设计我的环境，使其有利于这个新习惯的养成。我从柜子里拿出我的哑铃组，把它们放在客厅里，我还在互联网上找到一些健康体格的图片，并把它们放在房子各处，作为提醒我养成这个习惯的提示。
Next, I moved on to the craving phase. To increase dopamine and motivation I bundle the workout with listening to some of my favorite podcasts. I also implement reprogramming my brain. I tell myself repeatedly, I don’t “have to do a workout” but that “ I get to build strength and a healthier body” . That subtle shift in mindset has gone a long way. Ideally, joining a gym, or finding a group to workout with would be even better to strengthen this habit, but unfortunately all gyms are closed where I live, so I’m kind of on my own for now with these two tools.
接下来，我进入了渴望阶段，为了增加多巴胺和动力，我把锻炼与听一些我最喜欢的播客捆绑在一起，我还实施了重编程我的大脑，我反复告诉自己，我不是“必须要做锻炼”，是“我可以增强力量，使身体更健康”。这种心态上的微妙转变起到了很大的作用。理想情况下，去健身房或者加入健身的团体将能更好地加强这个习惯，但不幸的是，我住的地方所有的健身房都关闭了，所以我必须靠自己，而且目前来说就这两个工具也已足够了。
Next, making it easy. Using the 2 minute rule, to make sure I don’t end up like most people starting a new habit, that try to do too much too soon. I want my habit to not feel like a challenge at all. My 2 minute rule was putting on my workout clothes and stretching. If that was the only thing I accomplished then that was fine, because I showed up. But you will quickly find that once you are there, you are now motivated to get the workout done. It is weird but the motivation seems to come after you get started.
接下来，让它更简便易行。使用2分钟法则，以确保我不会像大多数人在开始一个新习惯时那样，过早地尝试做太多事情。我希望我的习惯不会让我觉得是个挑战。因此，我的2分钟法则是穿上我的运动服，并进行拉伸。如果这是我唯一完成的事情，那么也很好，因为至少我做了。但你很快就会发现，一旦你开始做了，你就会有动力去完成锻炼，这很奇怪，但动力似乎确实是在你开始行动后才出现的。
My mindset is focused on small 1 percent changes compounding into meaningful results AND that my systems will get me to the results, not vague goals. Remembering that my main focus at this point is just making sure I show up and start anchoring this habit in place. Once you are consistently showing up, increase the progression. To decrease friction, I made the rule that I’m not allowed to check my phone until the workout was complete. If I get distracted by emails or social media, It is one excuse and one step of friction between myself and the workout getting completed.
我的心态是专注于1%的小变化，累积成有意义的结果，而且我的系统会让我达到明确的结果，而不是模糊的目标。记住，这个时候我的重点只是确保我每天能行动，并逐渐将这个习惯变成日常。一旦你能坚持每天去做，就可以更进一步。为了减少阻力，我制定了规则，在锻炼完成之前，不允许查看手机，如果我被电子邮件或社交媒体分心，这就会成为我的借口，也是我与完成锻炼之间的一段阻力。
Lastly, this was a game changer for me, priming the environment. When I place my shoes, yoga mat and dumbbells out the night before I skyrocket my show up and workout percentage. As soon as I place these items out the night before, I feel like the ritual has begun and the workout is already complete because I have zero excuses.
最后一点对于我至关重要，准备好环境。当我在前一天晚上，把我的鞋子、瑜伽垫和哑铃都拿出来，我的出席率和锻炼率就会直线上升，只要我在前一天晚上把这些东西摆出来。我就觉得流程已经开始，锻炼已经完成，因为我没有任何借口。
So with those 3 phases of the loop systemized to get me to show up. I only had the last phase of the loop left to tackle. To make sure I keep repeating the habit. I use both of these tools somewhat together to close out the loop. I use a habit tracker, crossing the day off the calendar becomes the reward and it forces me to not want to break the chain. I also take a of picture of the calories I burnt and send the picture to my partner, and that feels satisfying. Mindset wise, I begin with identity and I remind myself after each workout that “I want to become the kind of person that enjoys fitness and doesn’t miss workouts” I don’t put all my focus on outcomes such as I want to be 10kg lighter by such and such a date.
将这三个阶段的循环系统化来确保我每天的行动。我只剩下循环的最后一个阶段要解决，那就是要确保我能够不断地重复这个习惯。我将这两种工具一起使用。作为循环的结束，我使用习惯追踪器，在日历上划掉这一天作为奖励，它迫使我不想打破这一连续的记录，我还会把我燃烧的卡路里拍下来，并把照片发给我的搭档，这也增加了我的满足感。从心态上讲，我从认同感开始每次锻炼后我都会提醒自己：“我想成为那种喜欢健身，不会躲避健身的人”。我不会把所有的注意力都放在结果上，比如说我想在这样那样的日期前减轻10公斤的体重。
I also remind myself that I need to be patient for results and that I’m probably still somewhere in this Valley of disappointment before I will see results! So that is my personal system for morning workouts. I went through the same process with the reading habit, with a few minor changes. I used the habit stack. After [making a coffee] I will [read for 90 minutes] … making a coffee was my trigger cue for reading. My one space one use rule was reading on the balcony of my apartment. One of the best parts of my day is a nice cup of coffee in the morning. So this was the perfect thing to bundle the habit with.
我还提醒自己，我需要耐心等待结果。如果我还没有看到成果，那可能是我还身处“失望之谷”之中，在阅读习惯上也是同样的流程，只有一些小的改动，我用的是习惯叠加，在煮咖啡之后，我将阅读90分钟，煮咖啡就是我阅读的触发提示，我的“一空间一用途”法则是在我公寓的阳台上阅读。对我来说一天最美好的时间之一，就是在早晨喝上一杯咖啡。因此对我来说，这是最适合捆绑阅读习惯的一件事。
Remembering how dopamine raises in anticipation of a reward and not the reward itself. I wanted this dopamine spike for wanting coffee to start becoming associated with reading. My 2 minute rule was to read 1 page of The Daily Stoic by Ryan Holiday. Super simple, again in the beginning all I was concerned with was showing up and getting this habit anchored. Then I slowly built up the habit to around 90 minutes. For the bad habit I was trying to eliminate To make the habit invisible, I started by making my phone as boring as possible, which required deleting a lot of apps.
记住，多巴胺的升高是在期待奖励的时候，而不需要等到奖励本身。我希望这种想喝咖啡的多巴胺激增，开始与阅读联系起来。我的2分钟法则是阅读一页瑞恩·霍利迪写的《每天了解一点斯多葛学派》，超级简单，同样在开始的时候，我所关心的是只要做了就可以，以及使这个习惯成为日常，然后我慢慢地把这个习惯培养到90分钟左右，对于我试图消除的坏习惯，为了使这一习惯变得不可见，我开始让我的手机尽可能地无聊，这需要删除大量的软件。
I use the reprogramming tool, to highlight the unattractive side of overconsuming social media. Telling myself things like… … consuming is the easy and lazy option of the masses ,producing things is difficult but rewarding. Do I want to be a consumer or a producer? Random scrolling through feeds is for losers. So try to paint your bad habit in a light that makes it super unattractive to keep doing. To increase friction, I left my phone out of sight whilst working in a drawer in another room. To make it unsatisfying, I have an accountability partner, I get my partner to enforce this habit. The punishment is If she sees me using social media during work time, I owe her $10.
我使用重编程工具，强调过度消耗社交媒体的负面影响。告诉自己，比如……消费是大部分人轻松、懒惰的选择。我想成为一个消费者还是一个生产者？随意浏览的消息是为失败者准备的。因此，试着把你的坏习惯描绘成一件让你非常不想继续做下去的事。为了增加阻力，我把手机放在另一个房间的抽屉里，使它完全离开我的视线范围，为了让做这件事会带给我一些不好的感受，我找了一个责任伙伴，让她来帮助我强制执行，惩罚是如果她看到我在工作时间使用社交媒体，我就给她10美元。
So that is how I have been using this fantastic book guys with great results. So far, and I hope this summary has helped you to better understand the concepts within this book. Go out and grab a copy of this book if you haven’t already, you are going to take in the knowledge at a much deeper level, from all the stories and examples that James Clear goes over some advanced techniques, not in this summary that will help you strengthen your habits. Thankyou for watching. See you in the next video.
这就是我使用这本神奇的书的方式，到目前为止取得了很好的效果。如果你还没有，就去买一本这本书吧。你将能够更深入地学习这些知识。詹姆斯·克利尔在书中给出的所有故事和例子以及一些我们在本摘要中没有涉及的高级技巧都将帮助你加强你的习惯。祝你一切顺利，感谢观看，下期视频再见。
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