译文BY刘安娜20161003
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原文链接：10 Tips for Quitting Smoking BY LEO BABAUTA
LEO BABAUTA（里奥·巴伯塔）是博客禅习惯（Zenhabits）创始人，专注写作25年，博客文章版权全部公开，这篇文章原文版权归属Leo，译文版权归我本人。可以参考译文学习。译文仅为本人理解，不一定完全准确，欢迎讨论。
我在荔枝FM上的原文朗读：[英语朗读]10个妙招助你戒烟BY里奥巴伯塔
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I recently celebrated my one-year anniversary of quitting smoking. Well, of finally quitting … like most smokers, I had tried to quit many times and failed. But this quit stuck, and I’d like to share the top 10 things that made this quit successful when the others failed.
最近，我庆祝了成功戒烟一周年。当然，我是说最后一次戒烟……像大多数抽烟的人一样，我尝试戒烟好多次，都失败了。但这次成功了，我想分享10个妙招，说明为什么这次戒烟成功而其他都失败了
1. Commit Thyself Fully. In the quits that failed, I was only half into it. I told myself I wanted to quit, but I always felt in the back of my mind that I’d fail. I didn’t write anything down, I didn’t tell everybody (maybe my wife, but just her). This time, I wrote it down. I wrote down a plan. I blogged about it. I made a vow to my daughter. I told family and friends I was quitting. I went online and joined a quit forum. I had rewards. Many of these will be in the following tips, but the point is that I fully committed, and there was no turning back. I didn’t make it easy for myself to fail.
1. 全身心投入。以往失败的戒烟经历中，我只是半推半就。我说自己想戒烟，潜意识却总觉得我会失败。我什么也没写，也不告诉任何人（也许只告诉我老婆）。而这次，我写下来了，还写了个计划，发在博客上，向女儿发誓（戒烟），告诉家人和朋友们我要戒烟了，加入了在线戒烟论坛，建立了奖励计划。这些多半在后面内容里都有，但重点是我全身心投入，开弓没有回头箭。要失败就难多了。
2. Make a Plan. You can’t just up and say, “I’m gonna quit today.” You have to prepare yourself. Plan it out. Have a system of rewards, a support system, a person to call if you’re in trouble. Write down what you’ll do when you get an urge. Print it out. Post it up on your wall, at home and at work. If you wait until you get the urge to figure out what you’re going to do, you’ve already lost. You have to be ready when those urges come.
2. 制定计划。你不能突然宣布，“我今天要戒烟了。” 你得准备一下。做个计划。建个奖励体系，支撑系统，有麻烦时有个联系人。把你想抽烟时该怎么办写下来，打印出来，贴在家里和办公室的墙上。如果你等到想抽烟了再去想怎么办，已经来不及了。你得提前准备好。
3. Know Your Motivation. When the urge comes, your mind will rationalize. “What’s the harm?” And you’ll forget why you’re doing this. Know why you’re doing this BEFORE that urge comes. Is it for your kids? For your wife? For you health? So you can run? Because the girl you like doesn’t like smokers? Have a very good reason or reasons for quitting. List them out. Print them out. Put it on a wall. And remind yourself of those reasons every day, every urge.
3. 找到自己的动机。想抽烟的时候，你的意识会说服自己，“有什么坏处呢？”你就会忘了你戒烟的原因。要在冲动来之前明确你为什么要戒烟。是为了孩子们？还是为了妻子？为了自己的健康？为了能跑步？你喜欢的女孩不喜欢吸烟者？给戒烟找个好理由，或者多找几个。一一列举，打印出来，贴在墙上。时时刻刻提醒你自己为什么戒烟。
4. Not One Puff, Ever (N.O.P.E.).The mind is a tricky thing. It will tell you that one cigarette won’t hurt. And it’s hard to argue with that logic, especially when you’re in the middle of an urge. And those urges are super hard to argue with. Don’t give in. Tell yourself, before the urges come, that you will not smoke a single puff, ever again. Because the truth is, that one puff WILL hurt. One puff leads to a second, and a third, and soon you’re not quitting, you’re smoking. Don’t fool yourself. A single puff will almost always lead to a recession. DO NOT TAKE A SINGLE PUFF!
4. 一根也不抽（绝不）。意识可能狡辩说一根烟无害。尤其当你正想抽烟的时候，很难和这种逻辑抗衡。想抽烟的冲动极难克服。别屈服。抽烟冲动来袭前就要求自己，一根烟也不抽，再也不抽了。因为事实就是一根烟也有害处。抽了一根就会抽第二根，第三根，很快就戒烟失败，你又开始抽烟了。别自欺欺人。一根烟就会导致退步。绝对一根也不抽！
5. Join a Forum. One of the things that helped the most in this quit was an online forum for quitters (quitsmoking.about.com) … you don’t feel so alone when you’re miserable. Misery loves company, after all. Go online, introduce yourself, get to know the others who are going through the exact same thing, post about your crappy experience, and read about others who are even worse than you. Best rule: Post Before You Smoke. If you set this rule and stick to it, you will make it through your urge. Others will talk you through it. And they’ll celebrate with you when you make it through your first day, day 2, 3, and 4, week 1 and beyond. It’s great fun.
5. 加入社群。最有助于戒烟的方法之一是加入在线戒烟社群（英文网址）……这样你难受时也不会孤独。毕竟，陪伴驱散痛苦。在线上社群里介绍自己，结交也在戒烟的朋友，讲讲自己的糟糕经历，读一读别人更糟糕的故事。最佳规则是：抽烟之前讲述经历。如果你定好规则，严格遵守，你就能克服冲动。别人也会和你聊聊，帮你克服。你成功度过了第一天，一天又一天，第一周，继续保持，他们都会和你一起庆祝。太有意思了。
6. Reward Yourself. Set up a plan for your rewards. Definitely reward yourself after the first day, and the second, and the third. You can do the fourth if you want, but definitely after Week 1 and Week2. And month 1, and month 2. And 6 months and a year. Make them good rewards, that you’ll look forward to: CDs, books, DVDs, T-shirts, shoes, a massage, a bike, a dinner out at your favorite restaurant, a hotel stay … whatever you can afford. Even better: take whatever you would have spent on smoking each day, and put it in a jar. This is your Rewards Jar. Go crazy! Celebrate your every success! You deserve it.
6. 自我奖励。制定奖励计划。成功戒烟的前三天一定要奖励自己。要是你愿意，第四天也可以奖励。但成功戒烟第一周和第二周必须奖励。还有第一个月，过去两个月，六个月了，成功戒烟一周年。设计一些你特别想要的奖励：唱片，书，电影，T恤，鞋，按摩，自行车，去最爱的餐厅吃晚餐，酒店度假一日游……所有你能付得起的奖励。更棒的是，把你每天抽烟的钱拿出来，放一个罐子里，这就是你的奖励基金。嗨起来！庆祝你每一步成功！这是你应得的。
7. Delay. If you have an urge, wait. Do the following things: take 10 deep breaths. Drink water. Eat a snack (at first it was candy and gum, then I switched to healthier stuff like carrots and frozen grapes and pretzels). Call your support person. Post on your smoking cessation forum. Exercise. DO WHATEVER IT TAKES, BUT DELAY, DELAY, DELAY. You will make it through it, and the urge will go away. When it does, celebrate! Take it one urge at a time, and you can do it.
7. 拖延。要是你想抽烟，试试这些：做十次深呼吸，喝点水，吃点零食（一开始我吃糖和口香糖，后来换成了更健康的食物，比如胡萝卜、冰葡萄、椒盐饼干）。打给你的戒烟伙伴，逛逛戒烟论坛，锻炼。尽一切可能拖延。你能克服，这股抽烟的冲动会过去。等它过去了，该庆祝一下！每次都这么对付抽烟的冲动，你会没事的。
8. Replace Negative Habits with Positive Ones.What do you do when you’re stressed? If you currently react to stress with a cigarette, you’ll need to find something else to do. Deep breathing, self massage of my neck and shoulders, and exercise have worked wonders for me. Other habits, such as what you do first thing in the morning, or what you do in the car, or wherever you usually smoke, should be replaced with better, more positive ones. Running has been my best positive habit, altho I have a few others that replaced smoking.
8. 用好习惯替代坏习惯。压力山大时你怎么办？如果你平时压力大就抽烟，你需要换一个习惯。深呼吸，按摩脖子和肩膀，对我来说，运动的效果奇佳。还有，比如你早起第一件事是抽烟，在车里抽烟打发时间，或者你平时会抽烟的一些场景，都得换成更好更健康的习惯。跑步是我最佳替代好习惯，我也有一些其他的替代习惯。
9. Make it Through Hell Week, then Heck Week, and You’re Golden. The hardest part of quitting is the first two days. If you can get past that, you’ve passed the nicotine withdrawal stage, and the rest is mostly mental. But all of the first week is hell. Which is why it’s called Hell Week. After that, it begins to get easier. Second week is Heck Week, and is still difficult, but not nearly as hellish as the first. After that, it was smooth sailing for me. I just had to deal with an occasional strong urge, but the rest of the urges were light, and I felt confident I could make it through anything.
9. 扛过地狱周、见鬼周，就成了。戒烟最难是头两天。你要能扛过去，就扛过了尼古丁减退期，接下来主要是精神作用了。但第一周地狱般难熬，所以叫地狱周。过了第一周会简单一点，第二周是见鬼周，仍然很难，但没有第一周那么难熬。再之后，我就觉得很缓和了。偶尔会很想抽烟，但其他时候不怎么想，我有信心能克服一切。
10. If You Fall, Get Up. And Learn From Your Mistakes. Yes, we all fail. That does not mean we are failures, or that we can never succeed. If you fall, it’s not the end of the world. Get up, brush yourself off, and try again. I failed numerous times before succeeding. But you know what? Each of those failures taught me something. Well, sometimes I repeated the same mistakes several times, but eventually I learned. Figure out what your obstacles to success are, and plan to overcome them in your next quit. And don’t wait a few months until your next quit. Give yourself a few days to plan and prepare, commit fully to it, and go for it!
10. 万一失败，爬起再战。吸取经验教训。当然了，我们都可能失败。这并不意味着我们是个输家，或者再也不会成功了。失败并非世界末日。振作起来，抛弃过去，重新开始。在戒烟成功前我失败了无数次。你猜怎么着？我从每次失败中吸取了教训。当然有时候我会好几次犯同一个错误，但最终我进益了。找出阻碍你成功的因素，制定下次戒烟的攻克计划。别等上几个月才开始下次戒烟，花几天时间计划和准备，全身心投入，直接开始！
BONUS TIP #11: THINK POSITIVE. This is the most important tip of all. I saved it for last. If you have a positive, can-do attitude, as corny as it may sound, you will succeed. Trust me. It works. Tell yourself that you can do it, and you will. Tell yourself that you can’t do it, and you definitely won’t. When things get rough, think positive! You CAN make it through the urge. You CAN make it through Hell Week. And you can. I did. So have millions of others. We are no better than you. (In my case, worse.)
额外建议——11：正向思考。我留到最后才说的这点是最重要的。如果你有一种积极的，“我能行”的态度，可能听着很俗，你就能成功。相信我。就是这么回事。你说自己行，你就行。你觉得自己不行，那你肯定不行。遇到困难，正向思考！你一定能克服冲动。一定能扛过地狱周。于是你就能行。我就是这么干的。还有上百万的人也是。我们并不比你强。（我可能还不如你。）
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