音频链接：喜马拉雅｜时间管理100讲
Today, we are going to talk about “How to Form a Habit”.
今天我们继续讲“习惯如何养成”的话题。
I’ll share with you a personal experience, in order to help you understand why “Motivation and Details Form a Habit”.
今天要给大家分享一个我自己的亲身案例，通过这个案例来帮助大家理解“习惯的养成需要时间和动机”这句话的意义。
When Winston Churchill was 25, he cried for freedom
25 years later, he changed his mind and said that self-discipline is important
After another 25 years passed by, when he was 75, he said, “Self-discipline BRINGS freedom!”
丘吉尔在25岁的时候说：他渴望自由；
过了25年之后，他说自律很重要；
又过了25年，在他75岁的时候，他说：自律就是自由！
So today I’m going to share with you the idea that more self-disciplined you are, the more free you will be!
所以今天我要跟大家分享的观点就是：有多自律就有多自由！
Self-discipline is something that looks very difficult to achieve in the eyes of others. However, for those who have achieved self-discipline, it’s really very simple.
自律是一个结果，就是在别人看来很难的一件事情，但是对你而言却是很简单的，因为你已经习惯了。
What is a habit? A habit is quite simply detailed actionwith a consistent pattern.
习惯是什么？习惯就是有特定规律的细节。
And what drives us to complete these little details in the same way each time? Our motivation does.
那么我们为什么会愿意去做这些细节呢？就是因为我们有动机！
I will share a story about me about the habit I have of taking cold showers.
接下来就给大家讲一个我洗冷水澡的故事：
Did you know there are a lot of benefits of taking a cold shower?
洗冷水澡有很多好处，你知道吗？
When Yixiaoneng Parenting Class was about to open its first session, I came across an article when I was studying time management for a Parenting Class.
在易效能亲子班第一届快开班的时候，我在研发时间管理亲子课的内容的时候，偶然间看到了一篇文章。
The article told the story of a Korean mother who raised 6 children so successfully that they all became doctors with degrees from the best universities in the world.
文章中写到：有一个韩国妈妈，她培养了6个世界知名大学的博士生孩子。
There were so many people that wanted to interview her and when they did, they all asked “how did you raise so many gifted children with fantastic results?”
于是就有很多人去采访她，大家都问她，说：你是怎么样培养出这么多优秀大学的高材生的？
The mother said something very important and compelling: “Your body is your engine!”
这位母亲说了一个很重要的观点，她说：身体是发动机！
She explained that at one point her children were very sick and unable to study. Their grades were very low. You can see how time management is related to energy management. These children had no energy.
她说：刚开始她的小孩经常生病，只要身体不好，就没精力学习，成绩自然也就上不去。这也就是我们之前讲的：时间管理的基础是精力管理。
The mother focused on time management, by focusing on energy management.
那么这位母亲非常重视时间管理，当然她也就非常注重体能的管理，所以她才说：身体是发动机。
She needed to find a way to help her children increase their energy so they wouldn’t be so sick all the time. She decided to help her children develop their exercising habits.
因为孩子经常生病，于是她决定要磨练孩子的身体。
She started to bathe her children with cold water. She then asked them to get up early and go running to exercise their bodies.
她从给孩子洗冷水澡，让孩子早起、晨跑开始锻炼身体。
My son used to be sick a lot too, but after I read about this story I decided to try it: I will also bathe my son in cold water!
我的孩子以前也经常生病，看了这个妈妈的故事后我就萌生出了一个念头：要让我的儿子也洗冷水澡！
So I went home and told my wife this idea. My son was there too. When I finished telling my wife and son they had no reaction. And then my wife responded: she said, “ if you want to try this, then you better cold-bath yourself first!”
然后我就把这个想法回家告诉了我太太，当时儿子也在旁边，我说完了，儿子还没有反应，我太太就先说了，她说：那你先洗！
My wife is very smart you see. I fell right into that trap!
我太太真是太高明了！她让我先洗！
I thought about it over and over and finally I told her Ok, “Fine! I’ll do it first!”
我想来想去觉得：好！那就我先开始吧。
I was scared! And I procrastinated. But eventually, I finally decided to do it because I wanted to be a role model for my son. To do what I say I would do.
但是这个事过了很久，我也没开始，但是我一直记得这件事，因为我觉得要挑战一下我自己，也是为了要让孩子养成这个习惯。
One day later, as I was trying to generate the willpower to complete this challenge, I began to tell one of my students who is from Beihai (a city in southwest China).
就这样过了一段时间，终于有一天，我在跟一个从北海赶来上课的学员分享起想要洗冷洗澡的愿望的时候。
To my great surprise, he told me that he had been taking cold showers for years.
这位朋友告诉我，说他洗冷水澡已经很多年了！
He then told me a secret about taking cold showers,
然后他就把自己洗了多年冷水澡的秘诀告诉了我，他说：
He said your head fears the cold so keep your head out of the cold water.
人的头部是最容易接受冷的！因为我们的头最常裸露在外面。
But normally a shower starts with water hitting your head and then dripping to your waist and down to your feet.
所以洗冷水澡要先从头开始，先用冷水冲头，慢慢地到身体，最后再到脚。
He also told me another thing – he said that cold air and moisture will enter your body and make you sick.
但是要注意的是：洗冷水澡也很容易让寒气和湿气侵入体内，让我们生病。
My friend however had another secret to share with me: he said that after taking a cold shower, use the blow dryer to warm your body.
然而这位朋友又给我分享了他洗冷水澡不生病的秘诀，他说：在洗完冷水澡之后，要立刻拿起吹风机给自己来一个“热风浴”！
Focus the hot air on your outer elbow and knee joints. If you do this immediately after taking a cold shower, the cold air and moisture will not enter your body and you will not be sick.
用热风吹自己的腋下、肘关节、膝关节等地方，这样在洗完冷水澡之后我们就不会被寒气和湿气侵入，也不容易生病了！
After he shared this with me, I took a cold shower for the first time.
听完这位朋友的分享之后，我就开始了我洗冷水澡的尝试。
And then I find out that it’s not hard at all!
这一尝试我就发现，洗冷水澡并不难！
As long as you follow the right method, nothing is impossible!
只要方法对了，什么都不难！
Later, I read the Magic of Morning Diary book and in it, the author also advises using cold water in the shower!
后来我又去仔细看了一遍《晨间日记的奇迹》这本书，原来它的作者也提倡：在洗澡的最后一遍，用冷水！
After that, I talked to many people and read several books about cold showering and I learned how cold showers have great benefits to our body. When we are sick cold showers even help us recover much more quickly!
后来我又咨询了很多朋友，也看了很多有关洗冷水澡的书籍，很多都告诉我：用冷水洗澡有很多好处，像得了感冒什么的，康复的速度会非常快！
A Yoga teacher once told me that cold showering is the best way to clean our body.
也有瑜伽老师告诉我说：洗冷水澡是身体清洁最好的一种方式。
You see when cold water pours over your skin, blood gathers around that area to protect you from the coldness. When the cold shower ends, your blood will return to your organs. This process stimulates circulation which has great benefits for our body.
因为冷水冲在身体表面，体内的血液就会涌向体表以示保护，以此来抵御寒冷，冷水澡结束之后血液流回内脏，这样就对我们五脏六腑的血液循环起到了很大的帮助。
There are other benefits as well but I don’t have time to share them all here. I encourage you to look them up.
当然洗冷水澡还有很多很多的好处，限于时间我就不一一细讲了，有兴趣的伙伴可以自己去搜一些相关资料来看看。
After trying cold showers for many months, I even began to try colder and colder water with fantastic results.
根据我自己的亲身体验，在洗冷水澡大概十几天之后，就可以尝试更低的温度了。
And because of my example, my son did try it as well. We started at 38 degrees Celsius and gradually dropped it to 37 and 35, and even to 32 and 31 degree Celsius. That is 98.6 degrees (body temperature) to 95 degrees to 90 and then 88 degrees Fahrenheit.
由于我的不断分享，现在我儿子也开始尝试洗冷水澡了，从最开始的38度，到37度，到35度，现在已经能洗31～32度的冷水了。
Can you see from this story that motivation is needed to form a habit?
讲我的这个故事给大家听，只是想告诉大家：养成习惯需要“动机”。
I needed to challenge myself and I did that by becominga role-model for my son. I didn’t take it too fast. I just remembered my goal and plant the seed deep into my heart. Step by step, I gradually built the courage to continue.
因为我有想要挑战自己，并且给孩子做榜样的愿望，但是我也不着急，我就是记住了这个目标，在心里种下了这一颗种子，循序渐进地，最后我就做到了。
I told you this story of cold-showering to show you how to form a habit.
当然今天这一讲不是要让大家都去洗冷水澡，只是透过这个故事，给大家讲述了习惯养成的过程。
We must first have motivation and purpose and we must plan out the details so we know exactly what to do.
我们要有动机，要有目标，我们要知道很多的细节和方法。
If you’ll share your experiences with others, you will also learn from them. Your friends, colleagues and family will help you achieve your goals.
只要你敢于分享，你就能从身边的朋友、同事、亲人......那儿得到很多的方法，然后你就能实现自己的目标。
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