原文鏈接：Two Ways to Form Habits Effortlessly BY LEO BABAUTA
譯文BY劉安娜20160902
——說明——
LEO BABAUTA（里奧·巴伯塔）是博客禪習慣（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文學習。譯文僅為本人理解，不一定完全準確，歡迎討論。
——正文——
Forming new habits can be life-changing — if you start meditating, create a simple exercise habit, and eat more vegetables, you health and happiness can be transformed in a matter of months.
養(yǎng)成新習慣能改變?nèi)松绻汩_始冥想，或開始簡單的運動習慣，并多吃蔬菜，幾個月左右你的健康和幸福感就會大改觀。
But sticking to a habit can be difficult, because life gets in the way. And we get discouraged when the habit gets disrupted.
但堅持一種習慣很難，因為生活中總有障礙。而且習慣中斷時我們很沮喪。
How can we form habits without all the struggle?
該如何毫不費力的養(yǎng)成習慣呢？
I’m going to share two strategies that I’ve found to be priceless:
我將分享我發(fā)現(xiàn)的兩條珍貴戰(zhàn)略：
1. Slipping into the habit; and快啟動
2. Leveraging your smartphone讓智能手機影響你
They’re so painless you will barely feel them. And your life can be changed as a result, with very little effort.
這做起來毫無痛苦，你幾乎感覺不到。結(jié)果就是你可以用少少努力就改變生活。
Slipping Into the Habit
快速啟動習慣
The first strategy is not to try to create a full habit, but to slide into it effortlessly.
第一戰(zhàn)略是輕松的快速啟動習慣，而不是試圖形成完整的習慣。
Let’s say you want to meditate every day. Instead of setting aside 20 minutes and a meditation space for your new habit … slip into it. When you’re getting out of bed, just pause for a few seconds and pay attention to your breath. That’s it, just a few seconds.
比如說你想每天冥想。不用給新習慣預留20分鐘，設一個冥想的區(qū)域……而是快啟動。剛起床時，暫停幾秒鐘，注意力放在呼吸上。就夠了，就幾秒鐘。
That’s so easy you will barely notice the habit. Don’t try to become the world’s greatest meditator, don’t try to master the habit, just do a few seconds of it, and get on with your day.
這太簡單了，你幾乎毫無知覺。別試圖成為全球最偉大的冥想家，或掌控這個習慣，只做幾秒鐘，然后繼續(xù)該干嘛干嘛。
After this becomes something you do without thinking about, try doing it for 30 seconds, then a minute. But don’t rush into this, take a week or two before you increase. It will seem ridiculously easy.
到了你無需思考就能完成后，試著延長到30秒鐘，然后是一分鐘。但是別著急，在加量前花一兩周的時間。這將簡單的出奇。
You can try the same thing for exercise — instead of going to the gym or doing a 30-minute run, try just doing a pushup when you’re about to take a break from your computer. Just one pushup. Or try doing a plank as you watch TV, just for 10 seconds.
運動也是一樣——不用去健身房，或者跑30分鐘，試著工作間歇時做一個俯臥撐。只做一個?；蛘呖措娨晻r試著做平板支撐，10秒鐘就好。
Make it super super easy to start with.
讓開頭極其、極其簡單。
Leveraging Your Phone
用手機影響你
This one is a version of Slipping Into the Habit … but it takes advantage of how often we check our phones.
這也是快啟動習慣的一種方式……但它利用了我們常常看手機的習慣。
It’s simple and obvious: put a photo with a message on your phone’s lockscreen. For example, put a message that says, “Breathe” on your lockscreen. Or perhaps “Get fit.”
方法簡單又顯著：在你手機的鎖屏上放上一張帶信息的圖片。比如說，信息可以是“深呼吸”?；蛘呤恰白兘∶馈薄?/p>
Then, when you check your phone and notice this message, slip into your new habit. If the phone says “Breathe,” then pay attention to your breath for just a few seconds. If it says “Get fit,” then simply do a pushup or something like that.
然后，你看手機的時候就會看到這條信息，從而滑進新習慣。如果手機說“深呼吸”，就把注意力放在呼吸上幾秒鐘。如果它說“變健美”，那就只要做一個俯臥撐或類似的。
Obviously you can’t do that every single time you look at your phone, but if you do it a few times a day, you’ll be slipping into a new habit effortlessly, and soon you’ll be on your way to a healthy habit that could change your life.
顯然你不可能每次看手機都這么做，但如果你每天來幾次，你將毫不費力的啟動新習慣，很快你就會走上健康之路，改變?nèi)松?/p>
——想法Thoughts——
古話說，萬事開頭難，很多時候我們就因為這樣拖延著，不去開始，而事實上，開頭也可以很簡單，就如文章所述，運動先從每天空余做一個俯臥撐開始，冥想先從起床后的幾秒鐘開始，寫作也可以先從500字開始，學英語可以先從每天5個單詞開始，寫報告可以先從標題開始，找工作可以先從把簡歷寫好開始。
我們把開始設置的簡單些，出發(fā)的動力更足些，就更容易鼓起勇氣走下去。我們不是演員，也不用把人生演給誰看，改變不是為了發(fā)朋友圈，獲得32個贊，只是為了想要一個更好的自己。比如昨天我1分鐘注冊了一個荔枝FM電臺（電臺編號見簡書個人介紹或搜索“進擊的劉安娜”），準備每天朗讀一點英語，第一期嘗試著朗讀了4分鐘的Who Moved My Cheese?（誰動了我的奶酪？），這就是一個簡單得出奇的開頭。
而說到智能手機的影響力，我想我們大家都一樣，平時和手機幾乎形影不離。大多數(shù)情況下，我會把壁紙設置為我關注的健身女神的照片。每當看到女神們的蜂腰長腿，再摸摸自己肚子上的脂肪，看看自己的象腿，我就食欲大減，腳癢得想跑步。大概也就是文章中說到的這種效果吧。
——單詞Vocabulary——
-END-
