So often these choices that you make

你經常做了些決定

Through these little 1% improvements for you or against you each day

為自己增值，為自己哪怕只有1%的進步

And are very easy to overlook

是很容易忽略掉的

What really is the difference between

什麼是真正的差別呢

Eating a burger and fries or a salad chicken for lunch

午飯吃漢堡薯條還是雞肉沙拉呢

Habits that are immediately satisfying

習慣通常都是瞬間滿足型

You’re more likely to be repeated

你很可能會不斷重複

And so pretty much any behavior

因此很多時候任何一個行為

Produces meal times across time right like

都可能讓自己在非餐點時吃飯，比如

If you eat a doughnut right now

如果你現在就想吃甜甜圈

It’s tasty, it’s sure good

甜甜圈很好吃，肯定很贊

But in the long run you gain weight

但是長期下去你的體重就會超標

And so the immediate outcome is favorable

所以瞬間反饋會讓讓很喜歡

The long-term outcome is unfavorable

而經過長時間才可以得到的結果是不討喜的

With good habits of stop and reverse

為了養成一個減重的好習慣

I’d like to go to the gym right now

我現在想要去健身房健身

And it take effort

這需要你付出努力

You sweat you have to work

你揮汗如雨，努力運動

The immediate outcomes are unfavorable

立刻得到的結果你還是不滿意的

But the ultimate outcome of your achievement

但是最後你達到的那個結果

Even though you know year or month or whatever right

儘管你知道要花費數月累年的時間

Is favorable

是喜人的

And so the challenge for building good habits

所以要養成一個好習慣的挑戰

Break balance is often finding a way

打破之前的平衡，你需要找到一個方法

To pull the long term consequences of your bad habits

把你之前的壞習慣帶來的長期影響消除

In the immediate moment

一時要你改變

So you feel a little bit the pain right now want to avoid it

所以你會覺得當時辛苦想要避免它

And the long-term rewards

但是從長期的收益來看

Of your good habits into the immediate moment

這一刻養成的好習慣帶給你的回報

Have a reason to repeat it again in the future

就可以在將來的時候自主重複

The ultimate form of immediate gratification

即時滿足的最終形式

Is the reinforcement of your desired identity

就是對自己希望成為的那個身份的強化

So you go to the gym

所以你去健身

and you’re reinforcing the identity of

你就是在強化自己的一個身份

I’m the type of person who doesn’t miss workouts

我是那種不會荒廢鍛鍊的人

Or you show up you’re right

你出現在健身房是正確的

You’re reinforcing the identity of

你就在強化自己的一個身份

I’m someone who writes every day

我就是一個每天堅持寫作的人

And so you get a little bit of immediate satisfaction

所以你的瞬間滿足很低

From being that person

避免做一個短期滿足的人

And being aligned with your identity

跟你的想要變成的身份相合

Your values your principles

還有你的價值，你的原則

But you also get the long-term rewards from showing up every day

但是你也得到了長期堅持的回報

And so when you don’t want

所以你不想的是

Some kind of immediate reinforcement

是那些瞬間的滿足

Like eating a doughnut at the gym

比方說在健身房吃東西

Where you’re casting votes for two different identities

這時候你內心深處有兩個小人在吵架

Right it’s like when I showed up in the gym

正確的一方說：我出現在健身房

I’m casting the vote for being the type of person

我要選擇做那種人

Who doesn’t miss workouts

那種不會耽誤健身的人

The type of person is healthy

我要做健康的人

But then I eat a doughnut

但我現在吃了甜甜圈

So now I’m casting a vote for being an unhealthy person

那我就是選擇去做那個不健康的人

So if they don’t watch it out right

所以千萬不能掉以輕心

So you want you want reinforcements that

所以你想強化

Aligned with your principles and value

與你相合的原則和價值

I think that your habits

我認為你的習慣

Are the waiting you embody

是你體現出來的等待

An identity

自身形象對嗎

Right so like each time you make your bed

沒錯，比如每次你整理床鋪

You embody the identity of someone who is clean and organized

你表現出你是一個喜歡乾淨整齊之人

Each time you go to the gym

每一次你去健身房

You embody the identity of someone who is fit

你表現出你是一個注重健康的人

Each time you sit down you write

每一次你坐下來寫作的時候

You embody the identity of a writer

你表現出你是一個作家的身份

So you sort of think of it as like

所以你可能會這麼想

Each behavior casts a vote

你的每一個行為都是一場投票

For the type of person that you want to become

你在為自己想要成為的人投上一票

And if you cast enough votes for that type of identity

如果你為那個身份投足夠多的票數

You start to believe that about yourself

你就開始相信自己能夠變成那種人

Right like if you

對吧！比如如果你

You go to church 20years

你堅持去教堂20年

You believe that you’re religious

你會相信自己是虔誠的

Study Spanish every Tuesday for 30 minutes

每週二花30分鐘學習西班牙語

You believe that you’re studious

你會相信自己是好學的

So in that way your habits provide evidence

所以這樣腿短你的習慣可以讓你相信

Of your desired identity

你可以成為那種人

And I think that that is

我想這就是

Probably the ultimate reason that habits are so important

為什麼習慣這麼重要的根本原因

It’s true like how this can help you earn more money

這是真的，比如可以幫助你賺到更多的錢

Or be more productive or lose weight

或者幫助你提高生產力 降低體重

And all that sounds great

還有一切對你利好的事情

But in addition to the external results that habits provide

但是除了習慣給你帶來的最終結果以外

They also shape your sense of self

它們同時也會改變你對自己的感覺

They like are the act the engine or the avenue

它們起到一個發動機或者導向的作用

Through which you learn to believe things about yourself

讓你相信自己要做的事情

Like sometimes people will say stuff like

比如有時候人民會說這樣的話

Fake it till you make it

在你沒有做到之前先假裝做到

But fake it till you make it

但是尚未做到前先假裝做到

Is asking yourself to believe something without evidence for it

就是在讓你自己相信一些虛無縹緲的東西

And you can do that for a little

你可以堅持做一小段時間

You can do it for day or a week

你可以堅持做個一天一週

But eventually I mean there’s a word

但是最後不是有一句話嗎

For don’t believe that don’t have evidence

不要相信沒有的東西

Violence delusion right

暴力強迫自己不過是錯覺，對吧

And if you’re deluding yourself

如果你讓自己產生錯覺

Then eventually you give up on that

最後你就會放棄掉

But the power doing it a better habit each day

但是每天堅持好習慣的力量

Or casting but a little vote for that type of person

每天為自己想要成為的那個人投一小票

Is that now you have evidence to prove you believe it

就是現在你可以證明你相信它

Often when we set about to change something

通常當我們開始要改變某事

Or to achieve something

或者做成某事的時候

The first step is always setting a goal

第一件事就是要確立一個目標

And this is coming from someone like

這個目標來自於你想要成為的那個人

I was very gone for a long time right

長期以來我一直很散漫

Like I got an asset yeah set goals from things I wanted to do

比如我要存錢，為你想要做的事情確立目標

And sports the goal the grades I wanted to in class

我想要在班級裡面做到的事情

The goals for how much money I want to make my business

我做生意想要掙多少錢

And sometimes I would achieve those

有時候我可以實現

But then sometimes I wouldn’t

有時候我卻不能實現

So I had this question like well

所以我會有這樣的疑問

Clearly I’m setting goals for both

我兩個目標設立了

So like that can’t be the thing that determines it

所以你就不能決定想成為的人了

You see this a lot

這種場景比比皆是

That the winners and losers

勝利者和失敗者

In a particular domain often have the same goals

往往在某個方面有相同的目標

Like every Olympian must win a goal medal

每個奧林匹克競賽中都想贏得金牌

Sure every job candidate wants to get the job

同樣每一個應聘候選人都想得到工作

So if the winners and the losers have the same the same goal

所以如果勝利者和失敗者有著相同的目標

That the goal cannot be the thing that distinguishes too

那麼目標也不可以充當區分角色

And the thing that distinguishes them is

而區分他們的東西是

The process persistence aligned with the goal

過程以及追逐目標的堅持不懈

It is also important

這個也很重要，

Because achieving a goal often only changes your life at the moment

因為實現目標通常都是一瞬間改變了你的生活

It’s like you know say you are a

就好比說

Do just like a simple example

舉個簡單的例子

Say you have a messy room

比方說你有一個凌亂的房間

You know and you said you get motivated

你說你受不了房間這麼亂

You said that you were going to clean the room

你說你要收拾一下房間

Well you can do that in hour and you have a cleaner

是的你可以一個小時收拾出一個整潔的房間

But if you don’t change the sloppy habits

但是如果你不改變丟三落四的壞習慣

閱讀更多 美麗英文短句短文 的文章

關鍵字: 漢堡 甜甜圈 人生