赛博数码广场怎么样:水到渠成：让目标成为习惯

水到渠成：让目标成为习惯

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杂谈

依据你的目标，形成一个习惯。之后由这个习惯形成别的习惯。一步步变得强大。

3.21号，早起运动21天，不需要额外的精力，可以自己醒来，中午午睡半小时，就精力充沛。运动，也每天40分钟。我想逐渐养成别的习惯。比如，好好回复豆瓣上面大家的帖子。每天半小时。用心感觉。感受大家的热诚奋斗的激情。

原文地址 http://article.yeeyan.org/view/155398/115516

起初是我们培养习惯，后来是习惯成就我们”——查尔斯·C·诺布尔

It’s such a simple concept, yet it’s something we don’t always do. It’s not exceedingly difficult to do, and yet I think it’s something that would make a world of difference in anyone’s life.

这是一个很简单的道理，可是我们总是做不到。做到它并不是非常困难，而且我认为它会改变任何一个人的生活。

1

Break your goals into habits, and focus on putting those habits into autopilot.

把你的目标变成习惯，集中精力让那些习惯使目标水到渠成。

Last week when I wrote my Ultimate Guide to Motivation, there were a number of questions about my belief that having One Goal to focus on is much more powerful than having many goals. There were questions about my personal goals (such as running a marathon, eliminating debt, and so on) and how I was able to achieve them while working on different projects, and so forth. How can you have one goal that takes a long time, and still work on smaller projects at the same time?

上周，在我写励志终极指南时，我对专注于单一目标远胜于设定多个目标这样的信念产生了诸多疑问。有的问题是关于个人目标和（如跑一个马拉松，削减债务，等等）和在做不同的工作时如何实现这些目标等等。你怎么能够在已经有了一个很花时间的目标的同时还能做一些小的事情呢？

These are excellent questions, and my answer takes a little explaining: I try to turn my goals into habits, and in doing so, I put my goals on autopilot. Turning a goal into a habit means really focusing on it, intensely, for at least a month, to the exclusion of all else. The more you can focus on it, the more it’ll be on autopilot.

这些都是很好的问题，我的答案需要做些解释：我努力使自己的目标变成习惯，这样做的结果是我的目标水到渠成。把目标变成习惯意味着绝对地全神贯注，排除一切干扰，你越是集中精力，你就越能够水到渠成。

But once you put it on autopilot, once a habit is firmly established, you don’t really have to focus on it much. You’ll still do it, but because it’s a habit, you only have to use minimal focus to maintain that habit. The goal becomes on autopilot, and you can focus on your next goal or project or habit.

一旦你的事情水到渠成，一旦习惯稳定地形成，你就不用再过多地关注它。你会一直地做下去，因为那已经变成了习惯。你只需要用很少的精力保持那个习惯就可以了。当目标顺其自然地达成时，你就可以专注于下一个目标、项目或者习惯。

My Marathon Example

我的马柆松案例

Let’s look at my marathon goal as an example. I was just starting out in running, and I had the brilliant idea to run a marathon within a year. (Btw, that’s not the brightest idea — you should run for a couple years before attempting marathon training, or it’ll be much, much more difficult for you.) So that was my goal, and it was my main focus for awhile.

让我们把我的马拉松目标作为一个例子来看看。那时我刚开始跑步，我异想天开地想在一年内完成一次马拉松。（顺便说一下，那不是一个聪明的想法——你应该在练习数年后再尝试马拉松训练，否则的话，对你来说，那将是一件非常非常困难的事）。那就是我的目标，那一阶段我的主要目标。

But in order to achieve that goal, I broke it down into two habits:

为了实现这个目标，我将它变成了两个习惯：

1.I had to make running a daily habit (while following a training plan I found online).

1.我要养成每天跑步的习惯（遵守我在网上找到的一个训练计划）

2.I had to report to people in order to have accountability — I did this through family, friends and coworkers, through a blog, and through a column in my local newspaper every two weeks. With this accountability, there’s no way I would stop running.

2.为了培养毅力我告诉了很多人——通过家庭、朋友、同事，通过博客，每两周通过当地报纸的专栏发布一次。有了这样的毅力，我的跑步无法停下来。

The daily running habit took about a month to form. I focused on this exclusively for about a month, and didn’t have any other goals, projects or habits that were my main focuses. I did other work projects, but they kinda took a backburner to running.

每日跑步的习惯大约用了一个月就形成了。一个月的时间里我集中精力于此，再没有其它的目标、项目或者习惯成为我的关注点。我确实还在做其它的事情，但与跑步相比都不那么重要。

The accountability habit took a couple months, mainly because I didn’t focus on it too much while I was building the running habit. But it stuck, and for that first year of running, I would report to people I knew and blog about my running every day (this was in Blogger blog that has since been deleted), and I would write a column every two weeks for my local paper.

培养毅力的事花了两个月的时间，主要是因为我正致力于建立跑步习惯而没太加以注意。在第一年的跑步中，我会告诉我认识的人并在博客上更新每日的跑步情况，我每两周为当地的报纸写一篇相关的专栏文章。

Once those two habits were firmly entrenched, my marathon goal was pretty much on autopilot. I could focus on my debt reduction goal (as an example) without having to worry too much about the marathon. I still had to do the work, of course, but it didn’t require constant focus.

一旦这两个习惯牢固建立，我的马拉松目标几乎就是水到渠成的了。我可以专心于削减负债的目标（举个例子）而不必过多操心马拉松的事了。当然了，我仍然得工作，但它不需要持续的关注了。

And eventually, I ran the marathon. I was able to achieve this because, all year long, I had the daily running habit and daily accountability habit. I put my marathon goal into autopilot, and that made it much easier — instead of struggling with it daily for an entire year, I focused on it for one month (well, actually two) and was able to accomplish it while focusing on new habits and goals.

最终我完成了马拉松。我能够做到这一点是因为一年之内我养成了每日跑步和培养毅力的习惯。我的马拉松目标水到渠成并且是非常容易的实现了——而不是一整年的日日纠缠。我用一个月的时间（好吧，算两个月）集中力量于马拉松之上并且完成了它，而与此同时还在注意新的习惯和目标。

“Motivation is what gets you started. Habit is what keeps you going.” - Jim Ryun

“开始靠激情，坚持靠习惯”——吉米·赖恩（Jim Ryun）

Other Applications

其它应用

This works for many other types of goals, of course. For example:

当然这对于很多其它类型的目标也有用。举个例子：

Debt reduction: I turned this goal into a few different habits, including creating a monthly spending plan, learning to stick to the spending plan, and making automatic debt and savings payments. Once these habits were on autopilot, debt elimination was a sure bet.

削减债务：我把这个目标转变成了几个习惯，其中包括制订每月的支出计划，学会执行支出计划，确定必须的债务储蓄支出。一旦这些习惯养成了，消除债务是一定的。

Weight loss: The daily exercise habit was an important first step. Then I got into healthier eating habits, one at a time. Recently I added the habit of tracking my calories, and that’s helped a lot.

减肥：每日锻炼的习惯是最重要的一步。之后我逐步地养成了健康的饮食习惯。最近我增加了跟踪热量的习惯，这个帮助很大。

Writing a book: This was simply setting a time to write, and making myself write during that time, no matter what. Once you have that habit, the book will come.

写书：设定时间写作是很简单的，无论发生什么，我都要在那个时间写作。一旦你养成了这个习惯，书就会写出来的。

Getting organized: This is three main habits — designating a spot for everything I own, putting things in their designated spots immediately, and doing a daily processing of your inbox(es).

条理化：这是三个主要习惯——为我所有的东西指定位置，立即把东西放至指定位置，每日整理。

As you can see, just about any goal can be turned into habits if you think it through. Let’s look more into how to do that.

可以看出，在沉思熟虑之后任何目标都可以转变成习惯。让我们深入探讨一下如何做到这一点。

How to Turn A Goal Into Habits

如何让目标成为习惯

It’s a pretty simple process, but let’s go over it step-by-step:

这是一个相当简单的过程，但让我们一步一步来看看：

1.You goal should be written out very clearly. The better you can visualize your goal, the easier this will be.

1.清楚地写出你的目标。你的目标越是具体越是容易实现。

2.Think about the steps needed to get to your goal. There may be many.

2.想想实现目标需要的步骤。这个步骤也许会很多。

3.Can the goal be accomplished with a series (2-4) of daily or weekly actions? For example, to save money, you will need to make a savings deposit every payday, before you pay your bills. Through that regular action, the goal will eventually be accomplished. Figure this out, and that’s your habit or series of habits.

3.目标能否通过一系列（2－4个）的每日或每周的行动来实现？比如，存钱，你应该养成在发薪日里在付完账单之前就存款的习惯。通过这种持续的行为，你的目标最终会实现。想明白了的话，也就是你的习惯。

4.Figure out the amount of the habit will need to be done to get you to your goal by your timeline. By “amount”, I mean that you have to figure out quantity times frequency to get your desired result. For example, I can run every single day but not be prepared to run a marathon if I don’t do enough miles or long runs. So if I’m going to run every day, I have to also know how far (and any other things such as different workouts on different days). If I’m going to have a savings deposit every week, I need to know how much is necessary for each deposit in order to reach my goal. Figure out this “amount” for your habit and make a schedule.

4.弄明白达成目标的习惯的消耗。我说的“消耗‘’的意思是，你得算出达成预期结果所需的数量和频率的积。例如，我可以每天跑步，但如果我不能跑足够长的距离就并不能为跑马拉松做好准备。因此如果我每天都要跑，还还得知道跑多少（对其它事情来说是不同的时间基础上不同的产出）。如果我每周都要有笔储蓄，我需要知道每笔储蓄是多少才能达到我的目标。搞清楚你这个习惯的”消耗“并做个计划。

5.Focus on the first habit for at least one month, to the exclusion of all else. Don’t worry about the other two habits (for example) while you’re trying to form the first habit. For more on forming habits, this article is good place to start.

5.至少花一个月的时间排除其它干扰集中精力于第一个习惯。在你努力形成第一个习惯时不要担心其它两个习惯（举例而已）。要得到更多有关培养习惯的（指导），这篇文章就是个好的开端。

6.If more than one habit is necessary, start on the second habit after a month or so, then on the third, and so on, focusing on one habit at a time until each is firmly ingrained.

6.如果需要培养多于一个的习惯，在大约一个月之后再开始第二个习惯的培养，之后是第三个，以此类推。每次只集中注意力于一个习惯直至这个习惯牢固地建立。

7.After all the necessary habits are ingrained, your goal is on autopilot. You will still need to focus on them somewhat, but to a lesser extent. If any of the habit gets derailed, you’ll have to focus on that habit again for one month.

7.在所有必须的习惯牢固建立之后，你的目标也就水到渠成了。你仍然需要些须地精力关注它，但那已经很少了。如果有任何一个习惯被打破，你就得重新贯注于那个习惯一个月。

8.After you’re on autopilot, you can focus on a new goal and set of habits.

8.获得水到渠成的效果后，你可以关注新的目标和习惯。

“Habits are at first cobwebs, then cables.” - Spanish proverb

”习惯最初是钢丝，之后是钢筋”——西班牙谚语