譯文BY劉安娜20161003
——說明——
原文鏈接：10 Tips for Quitting Smoking BY LEO BABAUTA
LEO BABAUTA（里奧·巴伯塔）是博客禪習(xí)慣（Zenhabits）創(chuàng)始人，專注寫作25年，博客文章版權(quán)全部公開，這篇文章原文版權(quán)歸屬Leo，譯文版權(quán)歸我本人?？梢詤⒖甲g文學(xué)習(xí)。譯文僅為本人理解，不一定完全準(zhǔn)確，歡迎討論。
我在荔枝FM上的原文朗讀：[英語朗讀]10個(gè)妙招助你戒煙BY里奧巴伯塔
——正文——
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，我慶祝了成功戒煙一周年。當(dāng)然，我是說最后一次戒煙……像大多數(shù)抽煙的人一樣，我嘗試戒煙好多次，都失敗了。但這次成功了，我想分享10個(gè)妙招，說明為什么這次戒煙成功而其他都失敗了
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。以往失敗的戒煙經(jīng)歷中，我只是半推半就。我說自己想戒煙，潛意識(shí)卻總覺得我會(huì)失敗。我什么也沒寫，也不告訴任何人（也許只告訴我老婆）。而這次，我寫下來了，還寫了個(gè)計(jì)劃，發(fā)在博客上，向女兒發(fā)誓（戒煙），告訴家人和朋友們我要戒煙了，加入了在線戒煙論壇，建立了獎(jiǎng)勵(lì)計(jì)劃。這些多半在后面內(nèi)容里都有，但重點(diǎn)是我全身心投入，開弓沒有回頭箭。要失敗就難多了。
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. 制定計(jì)劃。你不能突然宣布，“我今天要戒煙了?！?你得準(zhǔn)備一下。做個(gè)計(jì)劃。建個(gè)獎(jiǎng)勵(lì)體系，支撐系統(tǒng)，有麻煩時(shí)有個(gè)聯(lián)系人。把你想抽煙時(shí)該怎么辦寫下來，打印出來，貼在家里和辦公室的墻上。如果你等到想抽煙了再去想怎么辦，已經(jīng)來不及了。你得提前準(zhǔn)備好。
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. 找到自己的動(dòng)機(jī)。想抽煙的時(shí)候，你的意識(shí)會(huì)說服自己，“有什么壞處呢？”你就會(huì)忘了你戒煙的原因。要在沖動(dòng)來之前明確你為什么要戒煙。是為了孩子們？還是為了妻子？為了自己的健康？為了能跑步？你喜歡的女孩不喜歡吸煙者？給戒煙找個(gè)好理由，或者多找?guī)讉€(gè)。一一列舉，打印出來，貼在墻上。時(shí)時(shí)刻刻提醒你自己為什么戒煙。
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（絕不）。意識(shí)可能狡辯說一根煙無害。尤其當(dāng)你正想抽煙的時(shí)候，很難和這種邏輯抗衡。想抽煙的沖動(dòng)極難克服。別屈服。抽煙沖動(dòng)來襲前就要求自己，一根煙也不抽，再也不抽了。因?yàn)槭聦?shí)就是一根煙也有害處。抽了一根就會(huì)抽第二根，第三根，很快就戒煙失敗，你又開始抽煙了。別自欺欺人。一根煙就會(huì)導(dǎo)致退步。絕對(duì)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。最有助于戒煙的方法之一是加入在線戒煙社群（英文網(wǎng)址）……這樣你難受時(shí)也不會(huì)孤獨(dú)。畢竟，陪伴驅(qū)散痛苦。在線上社群里介紹自己，結(jié)交也在戒煙的朋友，講講自己的糟糕經(jīng)歷，讀一讀別人更糟糕的故事。最佳規(guī)則是：抽煙之前講述經(jīng)歷。如果你定好規(guī)則，嚴(yán)格遵守，你就能克服沖動(dòng)。別人也會(huì)和你聊聊，幫你克服。你成功度過了第一天，一天又一天，第一周，繼續(xù)保持，他們都會(huì)和你一起慶祝。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. 自我獎(jiǎng)勵(lì)。制定獎(jiǎng)勵(lì)計(jì)劃。成功戒煙的前三天一定要獎(jiǎng)勵(lì)自己。要是你愿意，第四天也可以獎(jiǎng)勵(lì)。但成功戒煙第一周和第二周必須獎(jiǎng)勵(lì)。還有第一個(gè)月，過去兩個(gè)月，六個(gè)月了，成功戒煙一周年。設(shè)計(jì)一些你特別想要的獎(jiǎng)勵(lì)：唱片，書，電影，T恤，鞋，按摩，自行車，去最愛的餐廳吃晚餐，酒店度假一日游……所有你能付得起的獎(jiǎng)勵(lì)。更棒的是，把你每天抽煙的錢拿出來，放一個(gè)罐子里，這就是你的獎(jiǎng)勵(lì)基金。嗨起來！慶祝你每一步成功！這是你應(yīng)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。要是你想抽煙，試試這些：做十次深呼吸，喝點(diǎn)水，吃點(diǎn)零食（一開始我吃糖和口香糖，后來換成了更健康的食物，比如胡蘿卜、冰葡萄、椒鹽餅干）。打給你的戒煙伙伴，逛逛戒煙論壇，鍛煉。盡一切可能拖延。你能克服，這股抽煙的沖動(dòng)會(huì)過去。等它過去了，該慶祝一下！每次都這么對(duì)付抽煙的沖動(dòng)，你會(huì)沒事的。
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. 用好習(xí)慣替代壞習(xí)慣。壓力山大時(shí)你怎么辦？如果你平時(shí)壓力大就抽煙，你需要換一個(gè)習(xí)慣。深呼吸，按摩脖子和肩膀，對(duì)我來說，運(yùn)動(dòng)的效果奇佳。還有，比如你早起第一件事是抽煙，在車?yán)锍闊煷虬l(fā)時(shí)間，或者你平時(shí)會(huì)抽煙的一些場(chǎng)景，都得換成更好更健康的習(xí)慣。跑步是我最佳替代好習(xí)慣，我也有一些其他的替代習(xí)慣。
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. 扛過地獄周、見鬼周，就成了。戒煙最難是頭兩天。你要能扛過去，就扛過了尼古丁減退期，接下來主要是精神作用了。但第一周地獄般難熬，所以叫地獄周。過了第一周會(huì)簡(jiǎn)單一點(diǎn)，第二周是見鬼周，仍然很難，但沒有第一周那么難熬。再之后，我就覺得很緩和了。偶爾會(huì)很想抽煙，但其他時(shí)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. 萬一失敗，爬起再戰(zhàn)。吸取經(jīng)驗(yàn)教訓(xùn)。當(dāng)然了，我們都可能失敗。這并不意味著我們是個(gè)輸家，或者再也不會(huì)成功了。失敗并非世界末日。振作起來，拋棄過去，重新開始。在戒煙成功前我失敗了無數(shù)次。你猜怎么著？我從每次失敗中吸取了教訓(xùn)。當(dāng)然有時(shí)候我會(huì)好幾次犯同一個(gè)錯(cuò)誤，但最終我進(jìn)益了。找出阻礙你成功的因素，制定下次戒煙的攻克計(jì)劃。別等上幾個(gè)月才開始下次戒煙，花幾天時(shí)間計(jì)劃和準(zhǔn)備，全身心投入，直接開始！
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.)
額外建議——11：正向思考。我留到最后才說的這點(diǎn)是最重要的。如果你有一種積極的，“我能行”的態(tài)度，可能聽著很俗，你就能成功。相信我。就是這么回事。你說自己行，你就行。你覺得自己不行，那你肯定不行。遇到困難，正向思考！你一定能克服沖動(dòng)。一定能扛過地獄周。于是你就能行。我就是這么干的。還有上百萬的人也是。我們并不比你強(qiáng)。（我可能還不如你。）
-END-
