译| 用讲一个好故事的方法培养习惯

译文by   小老大Lena  

原文作者：LEO BABAUTA（里奥·巴伯塔）
链接http://zenhabits.net/story/

If you want to create a new exercise habit(for example), you might tell yourself sometimes like this:

比方说，如果你想要养成新的运动习惯，你可能会这样告诉自己：

“This is going to be amazing. I’m going to get fit and look incredible and be super healthy!”

“太棒啦！我马上就会变得既有魔鬼身材又有美腻相貌，而且超级健康！”

This is a story you’re telling yourself. It’s not real, but it has tremendous power to affect your feelings about your habit, and to change your action. You have a positive story about the habit, and it motivates you to take action.

这就是你在自己给自己讲故事。虽然不是真的，但是它的强大能量足以影响你对于这一习惯的认识，从而改变你的行为。你讲一个正能量故事给自己，它就会激励你采取行动。

But perhaps the exercise you did one day was really tough, and you didn’t enjoy it. Your story might change, to something like, “Wow, that was super hard. It sucked!”

但是，可能你每天做的锻炼是灰常痛苦的，你一点也不喜欢。那么你的故事可能就会变成“哇，好难啊。哼！”

Now your story about the habit is not so good, and you’ll be less enthusiastic about doing the habit from now on.

到这时你的故事可没那么好了，而且从现在起你的热情也将被消磨殆尽。

译| 用讲一个好故事的方法培养习惯

Maybe you also missed a couple of days of exercise because you got busy. Your story changes to, “Damn, I screwed up, I’m not as good at this habit as I thought, why am I got disciplined?”

也许你还会因为忙错过几天的锻炼。那么你的故事就会变成“我去，我搞砸了，这习惯可不像我想象的那么简单啊，我为啥不能约束自己呢？呜呜”

The story isn’t so good. Now you might actually try not think about the habit, and you are much more likely to skip the habit from mow on.

这个故事可就不是那么好啦。现在你可能就想着不再考虑这个习惯了，并且你灰常有可能从此再也不提这个习惯了呢。

The story you tell yourself about your habit matters more than most people realize.

你讲给自己的故事比其他人怎么想重要多了。

So the key is to shape the story, become your own habit storyteller, and create a story that will make you more likely to stick to the habit.

所以关键就是，要塑造这个故事，让自己成为习惯的主宰，以便于让自己投入到习惯的养成中。

译| 用讲一个好故事的方法培养习惯

The truth is that none of these stories is actually true. They’re just narratives we have made up, in our minds, about what’s going on. The reality is what’s happening right now, and in an “ideal” world we would just drop the stories and be present with the moment, experiencing reality as it is.

然而实际上这些故事没有一个是真的。他们仅仅是我们大脑根据周遭所发生的事编造出来的故事。当下正在发生的事情才是事实。在理想世界里我们仅仅需要讲讲故事，就能身临其境，体验到真实的事情。

There’s no such thing as an ideal world, though. We tell stories. That’s what we do. So the key is to realize when you’re telling a negative story that’s going to make you quit the habit, and instead create a more helpful story.

然而根本没有理想世界这种东东。我们也只是在讲故事罢了。毕竟那是我们经常爱做的事儿。所以，问题的关键是意识到当你在给自己讲一个消极故事时，它会导致你毁掉自己的养成计划，所以我们应该讲述更有用的故事。

Try this:

试试这样做：

1. Ask yourself how you feel about the habit you’re creating. Are you psyched about it?Are you discouraged? Looking forward to it or dreading it? Feel strong about it or feel like you’re doing lousy? Is it a wonderful experience for you or are you ploughing through the suckiness? This is all an indicator of what story you’re telling yourself.

1.扪心自问，你对于正在培养的习惯是什么看法？你充满激情？还是沮丧？期待还是恐惧？感觉不错还是糟糕透顶？对于你来说它是一个美妙的经历还是一次痛苦的体验？这全都是你给自己讲的那个故事的体现。

2. Start creating a better story by focusing on the things you love about the habit.You could focus on how much you hate the habit, or you could focus on what you love. It’s your choice. Find things to appreciate about the habit. Look at your successes and think, “Man, that’s awesome that I’ve done those things.”

讲一个更好的故事可以使你关注这个习惯里喜爱的部分。你可以关注你厌恶的部分，或者你欣赏的部分。这全凭你个人意愿。找出这个习惯中你喜欢的部分。看着它，然后对自己说“哇哦，我简直牛气冲天啊！”

This is not to say that you should only think positive thoughts, or that you should ignore the negative. But if your story is on the balance more positive than negative, you’ll be more resilient. You’ll be able to handle the negative stuff with grace, because you have a positive feeling about the habit.

并不是说你应该只考虑积极的想法而忽略消极的方面。但是如果你的故事偏向于积极的话，你就会更加有活力。你就能很从容的处理消极的部分因为你对这个习惯有积极的认识。

If you resent doing the habit, or see it as a sacrifice, you’re more likely to blow the negative aspects up when they happen. But people with a strongly positive story will be likely to weather the storm of negative aspects of the habit.

如果你很讨厌这个习惯，或者觉得为它牺牲了很多，你就会更有可能夸大其消极方面的感受。但是拥有强烈的积极意义故事的人就能很平静的度过习惯中的消极风暴。

译| 用讲一个好故事的方法培养习惯 Try to think about some of the following thoughts when you’re on your habit:

培养习惯时，试着想想下列这些想法：

1. This makes me feel strong/healthy/empowered(or some other positive trait).

我感觉很强壮/健康/活力十足（或其他积极的品质）。

2. I am proud of doing this habit.

能坚持这个习惯我感到很自豪。

3. I have had some great successes with this.

我取得了一些非凡成就。

4. I’m learning a lot with this habit.

这个习惯使我受益匪浅。

5. I’ve had good experience with this habit.

我有一些美好的经历。

6. There are some exciting things about this that I’d like to share with people.

我有好多激动人心的事情想要和大家分享。

7. I can appreciate the little things about this habit.

这个习惯中有很多我喜欢的部分。

8. There are things I generally love about this habit.

我就是喜欢这么做。

9. This can sometimes be a struggle but it’s definitely worth it.

有时候会很难熬，但是它绝对值得努力。

10. This habit is improving my life an multiple ways.

这个习惯在多个方面提升了我的生活品质。

11. I’m lucky to be able to do this habit.

真幸运可以做这件事。

12. There are things about this habit that I look forward to.

我很期待能做成。

13. I’ve missed doing this habit sometimes, but over the long run it doesn’t matter.

有时候我可能没有坚持做，但是从长远来看，这都无所谓。

14. Doing this habit makes me more resilient.

这个习惯使我更加活力十足。

15. When I’ve done this habit, I feel accomplished and satisfied.

养成这个习惯后，我感到了心满意足。

16. I feel like a better person when I do this habit.

这习惯让我变成更好的自己。

Just think about one of these each time you do the habit, or just after. And then try another one on the next time you do the habit.

每次你要做这个习惯事件或做完之后，都想着其中一条。等下一次再想另一条。

Slowly, with thoughts like these and others you might think of, you’ll start to have a more positive story about the habit.

慢慢的，借助这些你可能考虑的东西和其他一些想法，你将会给自己讲更积极的故事。

And that will make all the difference---not only will you want to stay with it longer, you’ll enjoy it more each time you do it.

然后一切都会不同了——不仅仅是你可以更久的坚持这个习惯，而且你每次重复这个习惯的时候都会灰常开森。

本译文仅供个人研习、欣赏语言之用，谢绝任何转载及用于任何商业用途。本译文所涉法律后果均由本人承担。本人同意简书平台在接获有关著作权人的通知后，删除文章。