我

近期准备好好分享一下《原子习惯》

在阅读它的时候，我加入了官方的30天改变习惯的计划。

今天我收到了官方的第一封来信，分享给大家，如果大家喜欢，也可以跟着做一些改变。

内容如下：

How to Choose a Habit that Sticks
如何选择一个坚持的习惯

The most important decision you will make is what habit to build.
您将做出的最重要的决定是养成什么样的习惯。

Pick the right habit and progress is easy. Pick the wrong habit and life is a struggle. It is much more important to work on the right habit than it is to work really hard. (Working hard is still important, of course.)
选择正确的习惯，进步就很容易。选择错误的习惯，生活就是一场斗争。养成正确的习惯比真正努力工作重要得多。 （当然，努力工作仍然很重要。）

In this lesson, we’re going to discuss how to choose the right habit for you.
在本课中，我们将讨论如何为您选择正确的习惯。

When most people think about the habits they want to build, they naturally start by considering the outcomes they want to achieve. "I want to lose weight." Or, "I want to stop smoking."
当大多数人考虑他们想要养成的习惯时，他们自然会首先考虑他们想要实现的结果。 “我想减肥。”或者，“我想戒烟。”

The alternative is to build what I call “identity-based habits” and start by focusing on who we wish to become, not what we want to achieve. (This is an idea I unpack more fully in Chapter 2 of Atomic Habits.)
另一种方法是建立我所说的“基于身份的习惯”，并从关注我们希望成为的人开始，而不是我们想要实现的目标。 （这是我在 Atomic Habits 的第 2 章中更全面地阐述的一个想法。）

Here's the short version: 这是简短的版本：

Anyone can convince themselves to practice yoga or meditation once or twice, but if you don’t shift the belief behind the behavior, then it becomes hard to stick with long-term changes. Improvements are only temporary until they become part of who you are.
任何人都可以说服自己练习一两次瑜伽或冥想，但如果你不改变行为背后的信念，那么就很难坚持长期的改变。改进只是暂时的，直到它们成为你的一部分。

• The goal is not to get straight A’s, the goal is to become a person who studies every day.
  目标不是全A，目标是成为一个每天都在学习的人。

• The goal is not to finish a painting, the goal is to become an artist.
  目标不是完成一幅画，目标是成为一名艺术家。

• The goal is not to win the game or competition, the goal is to become a person who practices every day.
  目标不是赢得比赛或比赛，目标是成为一个每天都在练习的人。

The ultimate form of intrinsic motivation is when a habit becomes part of your identity.
内在动机的最终形式是当习惯成为你身份的一部分时。

It’s one thing to say “I’m the type of person who wants this.”
说“我是那种想要这个的人”是一回事。

It’s something very different to say “I’m the type of person who is this.”
说“我就是这样的人”是非常不同的。

This brings us to an important question: if your identity plays such an important role in your behavior, where does it come from in the first place?
这给我们带来了一个重要的问题：如果你的身份在你的行为中起着如此重要的作用，那么它首先来自哪里？

To a large degree, your identity emerges out of your habits. It’s like a self-improvement feedback loop. The more you repeat a behavior, the more you reinforce the identity associated with that behavior. And the more you reinforce the identity, the more natural it will feel to repeat the behavior.
在很大程度上，您的身份源于您的习惯。这就像一个自我改进的反馈循环。你重复一种行为的次数越多，你就越能强化与该行为相关的身份。而且，您越强化身份，重复该行为的感觉就越自然。

If you volunteer at your local homeless shelter, you start to believe you are the type of person who cares about your community. The more weekends you show up at the shelter, the more you reinforce that identity, and the easier it becomes to see community service as part of who you are.
如果您在当地的无家可归者收容所做志愿者，您就会开始相信自己是那种关心社区的人。您出现在庇护所的周末越多，您就越能强化这种身份，也就越容易将社区服务视为您的一部分。

As I say in Atomic Habits: Every action you take is a vote for the type of person you wish to become.
正如我在原子习惯中所说：你采取的每一个行动都是对你希望成为的人类型的投票。

Each habit is like a suggestion: “Hey, maybe this is who I am.” No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity. And when your behavior and your identity are fully aligned, you are no longer pursuing behavior change. You are simply acting like the type of person you already believe yourself to be. As Benjamin Franklin quipped, “The things you do often create the things you believe.”
每个习惯都像是一个建议：“嘿，也许这就是我。”没有任何一个实例会改变你的信念，但随着选票的增加，你新身份的证据也会增加。当你的行为和你的身份完全一致时，你就不再追求行为改变。你只是表现得像你已经相信自己的那种人。正如本杰明·富兰克林 (Benjamin Franklin) 打趣道，“您所做的事情往往会创造您所相信的事情。”

So, this is the first lesson: think about your desired identity and ask, “Who is the type of person that could get the outcome I want?”
所以，这是第一课：想想你想要的身份并问，“什么样的人可以得到我想要的结果？”

What would a healthy person do? What would a productive person do? What would X do? These questions help reveal the desired identity you should be working toward and the habits that support that identity. This is the way to determine which habit you should focus on.
一个健康的人会做什么？一个有生产力的人会做什么？ X会做什么？这些问题有助于揭示您应该努力实现的理想身份以及支持该身份的习惯。这是确定您应该关注哪个习惯的方法。

Once you have a handle on the type of person you want to be, you can begin taking small steps to reinforce your desired identity.
一旦你掌握了你想成为的人的类型，你就可以开始采取小步骤来强化你想要的身份。

Here are some more examples of linking your habits to your desired identity:
以下是将您的习惯与您想要的身份联系起来的更多示例：

• If you want to write a book, you should focus on becoming the type of person who writes every day.
  如果你想写一本书，你应该专注于成为那种每天都在写作的人。

• If you want to learn a new language, you should focus on becoming the type of person who studies every day.
  如果你想学习一门新的语言，你应该专注于成为那种每天都在学习的人。

• If you want to retire early, you should focus on becoming the type of person who saves money every month.
  如果你想早点退休，你应该专注于成为那种每个月都存钱的人。

The focus should always be on becoming that type of person, not getting a particular outcome. In the beginning, it is far more important to cast small votes for your desired identity than to worry about a particular result.
重点应该始终放在成为那种类型的人上，而不是获得特定的结果。一开始，为你想要的身份投小票比担心特定结果重要得多。

Your habits reshape your identity in a gradual way. It's slow and nearly impossible to see. You can rarely tell a difference between who you were yesterday and who you are today. But with each rep, with each vote cast, your internal story begins to shift.
您的习惯会逐渐重塑您的身份。它很慢，几乎不可能看到。你很少能区分昨天的你和今天的你。但是随着每一次代表，每一次投票，你的内心故事开始发生变化。

Start by focusing on who you want to become, not what you want to achieve.
从关注你想成为什么样的人开始，而不是你想实现什么。

That's all for Lesson 1. See you in the next lesson,
第一课就这些了，下节课见，

James Clear
Author of Atomic Habits and keynote speaker
Atomic Habits 的作者和主讲人