A BriefGuide to Quitting a BadHabit
戒掉壞習慣的簡要方法
Leo Babauta?
Filed to: HABITS（This post originally appeared onZen Habits.這篇文章最初轉自Zen Habits。）
There aren’t many of us who don’t have some bad habit we’d like to quit:smoking, sweets, shopping, nail-biting, porn, excessive checking of phones orsocial media, other distractions. The problem is that we think we don’t havethe willpower, faced with past evidence of failure after failure when we’vetried to quit before.
我們大家都有一些想要戒掉的壞習慣：抽煙、愛吃甜食、瘋狂購物、咬指甲、看色情片、手機依賴癥、其他娛樂等等。但問題是，當我們面對曾經嘗試努力戒掉這些習慣，卻一次次失敗的現(xiàn)實時，我們便認為自己沒有意志力。
We don’t think we can quit, so we don’t even try. Or if we do try, we giveourselves an “out,” and don’t fully commit ourselves. Let me tell you this:quitting a bad habit takes everything you’ve got.
It’s hard, but doable—if you put your entire being into it. If you’re not good at changing habits, I actually suggest you?start here, and just focus on creating a new, good habit. But if you’re ready to finally quit something,here’s a short guide to doing just that.
我們認為自己戒不掉，所以干脆不去嘗試。或者當我們努力嘗試時，我們給自己一個局外者的角色，并不能全身心的投入?，F(xiàn)在我要告訴你的是：戒掉一個壞習慣，必須要投入一切。
戒掉壞習慣很難，但是可行的——如果你全身心投入的話。如果你不擅長改變習慣，我建議你重新建立一個新習慣，一個好的習慣。但是如果你準備好徹底戒掉某個習慣的話，可以按照下面這個簡短的指南做。
10 Steps to HelpYou Quit Your Bad Habit
You don’t actually need to follow every single one of these steps to quita habit, but the more of them you do, the higher your chances. I recommend allof them if you want to be all in.
10步幫你戒掉壞習慣
你不需要完全按照每一步來做，但是你做得越多，成功的幾率越高。如果你想完全掌握的話，我建議你全部都試試。
1.Have a big motivation. Lots of timespeople quit things because it sounds nice: “It would be nice to?quit?caffeine.” But that’s a weak motivation. What you really want is strong motivation: I quit smoking because I knew it was killing me, and I knew my kids would smoke as adults if I didn’t quit. Know your Why,and connect with it?throughout?your quit. Write it down at the top of a document called your “Quit Plan.”
1、找到一個強大的動機。很多時候，人們戒掉一些壞習慣只是因為聽上去不錯，比如戒煙是覺得戒掉咖啡因好像不錯。但這是個很不給力的動機。什么是強大的動機呢，比如：我戒煙是因為我知道它在慢慢殺死我，而且我知道如果我不戒煙的話，我的孩子們長大了也會抽煙。清楚你的動機，并且在你戒煙的整個過程中都記住它。建一個叫“戒煙計劃”的文檔，將這個動機寫在文檔的最上面。
2.Make a?big commitment. Now that youknow your motivation, be fully committed. A common mistake is say, “I’ll dothis today,”but then letting yourself off the hook when the?urges get strong. Instead, tell everyone about it. Ask for theirhelp. Give them regular updates and beaccountable.Have??a support partner you can call on when you need help. Ask people notto let you off the hook. Be all in.
2、做出一個大的承諾?，F(xiàn)在你已經清楚了你的動機，然后就需要絕對的堅定。常見的錯誤是說：“我今天會去做，”但當意愿變得更強烈時，卻讓自己逃避這種緊促感。相對的，要告訴所有人這件事情，讓大家?guī)椭恪＝o大家定期的更新和匯報說明。找一個支持你的伙伴，當你需要幫助的時候，可以找他。讓大家?guī)椭阒泵嫘枰淖兊倪@個時刻，全身心的投入。
3. Be aware of your triggers. What events trigger your bad habit?The habit doesn’t just happen, but is triggered by something else: you smokewhen other people smoke, or you shop when you’re stressed out, or you eat junkfood when you’re bored, or you watch porn when you’re lonely, or you check yoursocial media when you feel the need to fill space in your day. Watch yourselffor a few days and notice what triggers your habit, make a list of triggers onyour Quit Plan, and then develop an awareness of when those triggers happen.
3、注意你的誘因。是什么觸發(fā)你的壞習慣呢？壞習慣不會無端出現(xiàn)，一定是被什么其他的事情所觸發(fā)，比如：你抽煙可能是因為其他人抽煙引起，你購物可能是因為壓力太大，或者你吃垃圾食品是因為你太無聊了，你看色情片是因為你太孤獨，你不斷的看社交媒體可能是因為你需要借此來打發(fā)時間等。仔細觀察自己一段時間，注意那些引起你壞習慣的原因，將這些誘因寫到你的計劃文檔里，并在這些誘因發(fā)生時提高警惕。
4. Know what need the habit is meeting. We have badhabits for a reason — they meet some kind of need. For every trigger you wrotedown, look at what need the habit might be meeting in that case. The habitmight be helping you cope with stress. For some of the other triggers, it mighthelp you to socialize, or cope with sadness,boredom,loneliness,?feeling?bad about yourself, being sick, dealing with a crisis, needing a break or treat or comfort. Write these needs down on your Quit Plan, and think of other ways you might cope with them.
4、清楚壞習慣所滿足的需求。我們養(yǎng)成的壞習慣都是有原因的——他們是為了滿足某種需求。分析你寫下的那些誘因，看看你的壞習慣在那種誘因下是滿足了哪種需求?？赡苁菫榱藥椭銘獙毫?，或者是可以在社交中幫到你，有的是為了應對悲傷、無聊、孤獨、自卑、疾病、處理某種危機、需要休息、樂趣、安慰等。將這些需求寫在計劃文檔里，并想想其他可以滿足這些需求的方法。
5. Have a replacement habit for each trigger. So what will youdo when you face the trigger of stress? You can’t justnot doyourold bad habit—it will leave an unfilled need, a hole that you will fill withyour old bad habit if you don’t meet the need somehow. So have a good habit todo when you get stressed, or when someone gets angry at you, etc. Make a listof all your triggers on your Quit Plan, with a new habit for each one (one new,good habit can serve multiple triggers if you like).
5、為每個誘因找一個替代習慣。當你面對壓力時，你會怎么做？你如果不執(zhí)行你的壞習慣的話，就會留下一個未能滿足的需求的無底洞，如果你滿足不了這個需求，你又會繼續(xù)用你的壞習慣。因此當你感受到壓力或者有人對你生氣發(fā)火時，找一個好習慣來排解。在你的計劃文檔里，給每個誘因配備一個新習慣（一個新的好習慣可以滿足多個誘因）。
6. Watch the urges, and delay. You will get urges to do your badhabit, when the triggers happen. These urges are dangerous if you just act onthem without thinking. Learn to recognize them as they happen, and just sitthere watch the urge rise and get stronger, and then and fall. Delay yourself,if you really want to act on the urge. Breathe. Drink some water. Call someonefor help. Go for a walk. Get out of the situation. The urge will go away, ifyou just delay.
6、注意刺激沖動，并拖延。當誘因發(fā)生時，你將會有執(zhí)行壞習慣的沖動。如果你在沒有思考的情況下執(zhí)行的話，這些沖動是非常危險的。學著在他們發(fā)生時有意識的注意他們，靜坐著觀察這種沖動變得越來越強烈，最后慢慢減弱。當你特別想采取行動時，盡量讓自己拖延。深呼吸，喝水，尋求其他人的幫助，出去散步等，跳出這種環(huán)境。當你盡量拖延的時候，這種沖動就慢慢消失了。
7. Do the new habit each time the trigger happens. This will takea lot ofconsciouseffort—be very aware of when the triggerhappens, and very aware of doing the new habit instead of the old automaticone. If you mess up, forgive yourself, but you need to be very conscious ofbeing consistent here, so the new habit will start to become automatic. This isone reason it’s difficult to start with bad habits—if there are multipletriggers that happen randomly throughout the day, it means you need to beconscious of your habit change all day, every day, for weeks or more.
7、每當誘因出現(xiàn)時，執(zhí)行新習慣。這需要在意識上付出相當大的努力——要意識到誘因的出現(xiàn)，還要有意識的讓新習慣替代會下意識去做的舊習慣。如果你失敗了，原諒自己，但是你需要有意識的去堅持這樣做，直到新習慣也會無意識的自動執(zhí)行。還有一個難點——如果多種誘因在一天里隨機出現(xiàn)，就意味著你需要對你習慣的改變保持意識一整天，每天，每周甚至更久。
8. Be aware of your thinking. We justify bad habits with thinking.You have to watch your thoughts and realize when you’re making excuses fordoing your old bad habit, or when you start feeling like giving up instead ofsticking to your change. Don’t believe yourrationalizations.
8、有意識的去思考。我們主要是通過思考來判定壞習慣。你要留意自己的思想，并要在你為執(zhí)行壞習慣找借口，或者快要放棄堅持改變時，保持清醒的意識。不要相信你的看似合理的借口。
9. Quit gradually. Until recently, I was a fan of theQuit
Cold Turkeyphilosophy, but I now believe you can quit gradually.That means cut back from 20 cigarettes to 15, then 10, then five, then zero. Ifyou do this a week at a time, it won’t seem so difficult, and you might have abetter chance of succeeding.
9、慢慢戒掉。之前，我成了Quit Cold Turkey哲學家的粉絲，但是想著我相信你可以慢慢戒掉。也就是說將20根煙減少到15根，然后減到10根、5根，最后減到0。如果你這樣做一次做一個星期，看上去并不難，而且會更有可能成功。
10. Learn from
mistakes. We all mess up sometimes—if you do, be forgiving, and don’t let onemistake derail you. See what happened, accept it, figure out a better plan fornext time. Write this on your Quit Plan. Your plan will get better and betteras you continually improve it. In this way, mistakes are helping you improvethe method.
10、從錯誤中學校。我們都會有失敗——如果你失敗了，原諒自己，不要讓一次錯誤毀了自己。弄明白發(fā)生的原因，接收失敗，為下次努力制定更好的計劃。將這個寫在計劃文檔里。你的計劃會在你不斷改進后越來越好。這樣的話，錯誤和失敗也會幫助你改進方法。
I’m not saying this is an easy method, but many people have failed becausethey ignored the ideas here. Don’t be one of them. Put yourself all into thiseffort, find your motivation, and replace your habit with a better habit foreach trigger. You got this.
我并不是說這是個簡單的方法，但是許多人失敗是因為他們忽略了這些方法中的要點。不要跟他們一樣。全身心的去努力，找到你的動機，然后為壞習慣的每個誘因替換一個好的習慣。你會成功的。
大家好！我是冰清言心，我言我心。80后職場寶媽，想通過文字不斷探尋自己，完善自己。很高興遇見你，相遇是緣，祝愿遇見的朋友都能健康快樂～
【無戒90天寫作訓練營】
