8招教你丟掉壞習慣

Most of us have one or a few habits that we consider bad and we’d like to get rid of. But how do you do it?
我們大多數人都有一個或幾個壞習慣，我們自己心知肚明，也想改掉它們。具體應該怎麼做呢？

Today I’d like to share I have a few suggestions that have helped me and people around me greatly.
今天我就來分享幾條建議，這些建議對我和身邊的朋友都有很大幫助。

Here are 8 tips that can help you to finally get rid of that bad habit once and for all.
以下8條建議能讓你永遠告別自己的陋習。

Tell your friends and family
告知家人和朋友

If you tell people around you that you will stop smoking or start working out three times a week then they will check up on you. And you will feel a social pressure to keep up with your promise now that it is let out into the world. I would recommend only telling people who you think will support you or be neutral. Negative people make things so much more difficult.
如果你告訴身邊的人你要戒菸了，或者從現在開始你要每週鍛鍊3次，他們就可以幫助監督你。來自周圍的壓力能督促你實現自己的許諾。我建議你只告訴那些會支持你的人，或持中立客觀態度的人。那些消極悲觀者只會幫倒忙。

Make it painful to not go through with it
完不成目標的懲罰措施

This may not be for everyone but you could consider making a promise to someone. For example, if you stray off the path to better health by having French fries or a cigarette then you will give your friend 100 or 500 dollars. The point is to add some possible pain to keep yourself in check on days when you may feel a bit tempted.
這條建議可能並不適用於所有人，但你可以考慮和別人定下賭約。假如你沒能完成你的健康目標，比如你吃了炸薯條，或者抽了根菸，那你就要付給朋友100或500美元。這樣肉疼的懲罰措施可以使你面對誘惑時保持自省。

Listen to those who have gone where you want to go
聽取過來人的經驗

Not to people who have no practical or real idea about what your challenge entails. It is important to get the best advice that actually works in real life. Seek it out in people around you, in the best books on the topic (check for the number of stars and read reviews on a site like ) and on blogs and forums that seem reliable.
要聽取過來人的經驗，而不是那些不明就裏者的誇誇其談。現實生活中真正實用的經驗纔是最好的。你可以向周圍人請教，或者查閱相關科目的優秀圖書（在亞馬遜這樣的網站上查看圖書評分和圖書預覽），也可以到值得信賴的論壇和博客去轉轉。

What will this lead to in 5 and 10 years?
5年或10年後你會是什麼樣子？

See your future self vividly in your mind. Where are you going? Towards massive debt, a heart attack, serious illness and severe restrictions in your future? Do you want go to that place where it is very likely that you will wind up if you don’t make a change? Then see your future self where you have made the positive change. What positive and awesome things has it brought you in 5 years and in 10 years? See it all in your mind. And remind yourself of the positive and negative consequences by writing them down and reviewing them whenever you feel like quitting and going back to your old ways.
想象一下你的未來會是什麼樣子？債臺高築，心臟問題，惡疾纏身，處處受限？如果你不能改掉壞習慣，這就是你的未來。難道你想變成這幅模樣？現在再想象一下，如果你做出積極改變，未來5年或10年後，你會取得怎樣的成就？把好的一面和壞的一面都考慮清楚，並用筆記錄下來，當你想要放棄退縮的時候，就拿出來看一看。Avoid temptations
避免誘惑

Know what usually triggers your bad habit. Places where you are likely to spend too much money. Things in your cupboard that will not help you to get healthier and you should not have at home at all. And people that drag you down and back into your old ways.
想清楚哪些東西會觸發你的壞習慣。不要去那些你可能會大筆花錢的地方。把櫥櫃裏的垃圾食品找出來扔掉。還有那些會把你拉上老路的狐朋狗友，你應該與他們斷絕交往。

Replace it
用新習慣來替代

If you stop doing one thing then it can leave a vacuum in your life. It’s easier to not relapse if you replace that space with a new habit. If you had chips and candy at home to snack on then have fruits and nuts to snack on when you feel the cravings. If you stopped checking social media and the internet for many hours each evening then replace that habit and space with reading more books or joining a club, sport or evening class.
壞習慣的終止會給你的生活留下一塊真空，用新的習慣來填補這片空白，壞習慣就很難再找上你。以前你的家裏常擺着薯片糖果類的零食，不妨把它們換成水果和堅果。以前你習慣每晚花費數小時查看郵件，現在你可以利用晚上的時間閱讀圖書，參加俱樂部活動，進行體育鍛煉，或者參加夜校學習。

Don’t remove more than one habit at a time
一次改正一個陋習

It may seem like a good idea to overhaul your life all at once. When regular life, stress and lack of energy interfere it usually leads to failure. Don’t try to be Superman or Wonder Woman. Take it easy and change one habit at a time to dramatically increase the odds of real life success.
讓生活來個翻天覆地的變化——聽上去很不錯，但現實生活的規律，壓力和難以爲繼的動力都會導致你的行動失敗。所以，不要嘗試成爲超人或神奇女俠。慢慢來，一次改掉一個陋習，這樣做成功的機率會大很多。

Don’t make a huge deal out of it
不必小題大做

If you think about it and talk about it all the time then it will feel like a huge deal to get rid of that habit. This will make each day much harder mentally and you may feel overwhelmed. Instead, keep it simple and realize that whatever habit you want to get rid of thousands if not millions of people have done so before. Yes, things do get tough from time to time. But there is no need to create a lot of extra drama around it and in the longer run make things more difficult than they need to be.
如果你總把改掉陋習這件事放在心裏，掛在嘴邊，就會覺得這是件了不得的大事。這會增加你的精神壓力，讓你感到不知所措。不要把它想得太複雜，要知道，無論你要改變什麼壞習慣，之前都已經有無數人有過與你相同的經歷。當然，事情不可能總是一帆風順的。但沒有必要將其戲劇化誇大，並人爲製造困難。