在这个快节奏的时代里，我们每个人都渴望拥有更好的生活品质与更高的效率。然而，在实现这一目标的过程中，我们常常会遇到一个看似简单却又难以克服的问题：如何养成并坚持良好的习惯。

习惯的力量是巨大的，它如同无形的指南针，指引着我们的日常行动，塑造着我们的性格乃至命运。但事实上，养成好习惯并非易事，它既需要坚定的决心，也需要恰当的方法与策略， 也需要时间和毅力。

Have you ever made a promise to yourself that you didn’t keep? Commonly, when the new year ticks over, we make resolutions: going to the gym, studying harder or giving up a bad habit. Sadly, not long after we’ve made the promise, we often end up breaking them. But what if you want to create a new good habit? Well, it’s possible, but willpower might not be the only thing you need.

你有没有对自己许下过未能遵守的承诺？通常，在新年到来之际，我们会立下各种决心：比如去健身房锻炼、更努力学习或是改掉某个坏习惯。遗憾的是，这些承诺往往在许下不久后就被我们打破。但如果你想培养一个新的好习惯呢？这是完全可能的，但仅仅依靠意志力可能还不够。

The basic idea of a habit is something we do almost unconsciously, as if you’re on autopilot. An example of this would be having breakfast or saying ‘please’ and ‘thank you’. Good habits can be part of your daily routine. But if we don’t have those habits, how can we create them? According to a study published by the European Journal of Social Psychology, it takes an average of 66 days to form a new habit. However, relying only on determination may not be the answer.

习惯的基本概念是指我们几乎是在无意识中进行的行为，就像是开启了自动模式一样。例如吃早餐或说“请”和“谢谢”。好的习惯可以成为你日常生活的一部分。但如果还没有形成这些习惯，我们该如何去培养它们呢？根据《欧洲社会心理学杂志》上发表的一项研究，平均需要大约66天的时间来形成一个新的习惯。然而，仅仅依赖意志力可能并不是解决问题的办法。

Questioning why you want something to be the norm rather than relying on your resolve could be the key. Do you want to lose weight because you want to be healthier or feel more attractive? The issue is, willpower could be subject to your mood – a bad mood may mean you don’t want to do something.

质疑自己为什么想要某种行为成为常态，而不是单纯依赖自己的决心，这可能是关键所在。你是想减肥以变得更健康还是为了让自己感觉更有吸引力？问题在于，意志力可能会受到情绪的影响——情绪不好时，你可能就不想去做某件事。

You should also avoid trying to change too much at once – remember that it’s a case of baby steps. Giving up all your favourite foods, going to the gym, and stopping drinking at the same time will probably result in failure rather than sustainable practice. And don’t worry about failing – just start again!

你也应该避免一次尝试改变太多东西——记住，要一步步来。同时放弃所有你喜欢的食物、去健身房锻炼、并且停止饮酒，很可能会导致失败而非可持续的习惯养成。而且不必担心失败——只要重新开始就好！

Finally, don’t do things outside your comfort zone. If you hate mushrooms, don’t persevere and try to add them to your diet just to be healthier. Eat something you like! It might not be quick, but if you follow these tips, you may be able to change something for the better or kick a bad habit.

最后，不要做那些让你感到不舒服的事情。如果你讨厌蘑菇，就不要勉强自己尝试将它们加入到饮食中只是为了更健康。吃你喜欢的东西吧！这可能不会很快见效，但如果你遵循这些建议，你就有可能做出更好的改变或者戒掉一个坏习惯。

词汇表

make a promise 作出承诺

resolution 决定，决心

give up 戒除（习惯）

break 打破，违背（诺言）

willpower 意志力，毅力

unconsciously 不知不觉地

on autopilot （像开启自动驾驶模式一样）无意识地做，习惯性地做

daily routine 例行公事，日常琐事

form 养成（习惯）

determination 决心

norm 常态

resolve （正式的）决心，决意

baby step （为实现目标迈出的）小步

sustainable 可持续的，能长期坚持的

practice 做法，惯例

comfort zone 舒适区

persevere 锲而不舍，持之以恒

change something for the better 改进，使…变得更好

kick 改掉，戒除（坏习惯）