「5步行動(dòng)習(xí)慣」—— 一切的一切，都從你邁出的第一步開(kāi)始！
The things that stop us from taking action are all-too-familiar:
我們都很熟悉那些讓我們沒(méi)法開(kāi)始行動(dòng)的內(nèi)因：
Feeling overwhelmed
感覺(jué)好像要被需要做的事情給吞沒(méi)了
Fear
恐懼
Not knowing where to start
不知道從何入手
A habit of procrastinating and doing easier things
習(xí)慣把要做的事拖延下去，轉(zhuǎn)而去做一些更容易的事
It's easy to get into a mode of inaction, but building the Action Habit can be a lot more difficult. The reason is that the feedback loops in our lives are set up the wrong way: it's easier to put things off than to act, it's easier to seek comfort than to push into discomfort, fear and stress.
我們很容易就會(huì)選擇不采取行動(dòng)；相比之下，建立“行動(dòng)習(xí)慣”卻往往要困難得多。這是因?yàn)槲覀兩钪械姆答佈h(huán)的設(shè)置方向錯(cuò)了：我們認(rèn)為拖延相比行動(dòng)更容易；尋找舒適相比面對(duì)不適、恐懼和壓力也更為容易。
So how do we start taking action in our lives: changing fundamental health and productivity habits, getting out and looking for a job, putting our creativity out there in the world, taking steps to finally work on that project you've been wanting to start?
如果要改善自己的生活，我們可能要改進(jìn)我們的基本健康狀態(tài)，或者培養(yǎng)一些高效能的習(xí)慣，或者動(dòng)手開(kāi)始尋找自己心儀的工作，或者把自身的創(chuàng)造力呈現(xiàn)在世人面前，或者開(kāi)始著手那個(gè)擱置已久、“終于真的要開(kāi)始了”的項(xiàng)目……
只是…… 生活中有那么多的事情要做，我們?cè)撛鯓娱_(kāi)始采取行動(dòng)呢？
The answer lies in a simple method for creating the Action Habit:
其實(shí)答案是一個(gè)很簡(jiǎn)單卻行之有效的方法，就是實(shí)行這個(gè)5步行動(dòng)習(xí)慣：
Pick one positive action
選一個(gè)積極有益的行動(dòng)
Make it tiny and easy
把行動(dòng)分解成“小到簡(jiǎn)單易行”的任務(wù)
Set up positive feedback
建立起積極反饋模式
Put everything you have into it
投入你的全部心力去做
Repeat
重復(fù)上面4個(gè)步驟
This might sound too simplistic for some people, and you might be tempted to skip this and go read something else. This is a mistake — try this method and see if you can create the Action Habit today.
你可能會(huì)想：“這太簡(jiǎn)單了，沒(méi)什么新意，真的不想看下去了，不如去看別的吧。”那你就真的錯(cuò)了，也永遠(yuǎn)地錯(cuò)過(guò)了 —— 看看下面的具體方法，你可能會(huì)發(fā)現(xiàn)跟你想的不一樣哦。試試看，也許真的從今天起你就擁有了讓你有超強(qiáng)執(zhí)行力的“行動(dòng)習(xí)慣”呢。
Yes, I know that you have a thousand things you want to do, in all areas of your life. But thinking about all the things you need to do can be stressful and overwhelming, and lead to inaction. You can't do it all right now!
嗯，我知道在你生活的方方面面，你想做的實(shí)在太多了。但如果你總在想你有多少事需要做只能讓你覺(jué)得壓力重重，不堪重負(fù)，反而讓你放棄了希望，不如不做。畢竟，你不可能立刻去做所有的事！
Instead, focus on something you can do right now.
那么，就把精力集中在你馬上就能做的事上。
But how do you choose among all the things you want to do? Try this:
可是，想做的事情那么多，該怎么選一個(gè)馬上就能做的事呢？試試這樣做：
Make a list of the main things you want to do. Feel free to make a second list of the smaller tasks and errands you need to get to as well. Don't get stuck on this step — if you are overwhelmed by this, just think of the biggest things you need to get done.
將你想做的主要事項(xiàng)列入一個(gè)清單，有需要的話，可以同時(shí)把那些需要完成的較小任務(wù)或差事列入第二個(gè)清單。千萬(wàn)不要在這一步就被卡住了：如果你覺(jué)得無(wú)法抉擇，不知所措，那就把焦點(diǎn)放在最重要的待辦事項(xiàng)就可以了。
Mark the top 3 things on your list — what feel most important to you right now? If you can’t decide, ask someone else to decide for you.
把清單上三個(gè)最重要的事項(xiàng)標(biāo)記出來(lái)——對(duì)你而言，哪些事現(xiàn)在最重要？如果你決定不了，那么就請(qǐng)你身邊的某個(gè)人幫你決定一下吧。
Pick the No. 1 thing in your top 3. If it's too hard to choose, make a random choice — it's better to make a slightly less-than-optimal choice than to get stuck in indecision.
在這三大重要事項(xiàng)中，選出排名第一的這一項(xiàng)。如果太難決定哪個(gè)更重要，就隨機(jī)選一個(gè)吧——做一個(gè)比最佳方案稍微遜色的決定，總比做不出決定要好得多。
Once you have your No. 1 thing you want to get done (let's say, "Write a book" or "Get in shape"), then you need to pick one small action you can get done on this project in the next few minutes.
一旦選定了你最想完成的那件事（比如說(shuō)，“寫(xiě)一本書(shū)”或者“鍛煉塑身”），你就要選出這個(gè)項(xiàng)目中一個(gè)可以在接下來(lái)的幾分鐘內(nèi)完成的小行動(dòng)。
What about the other projects or tasks on your list? You’ll get to those later, but worrying about everything all at once is counterproductive. Pick one thing on the list, and get moving with it. After that, you can re-evaluate and pick the next thing on your list to get moving on. In this way, you're getting in the habit of taking action rather than getting stuck.
“那我的清單上那些其他想做的事和需要完成的小任務(wù)怎么辦？”以后會(huì)有機(jī)會(huì)處理的——如果你同一時(shí)間擔(dān)心起所有的事，只會(huì)使你離目標(biāo)越來(lái)越遠(yuǎn)。在你的清單上選一件事，專注而全力地推進(jìn)這件事。達(dá)到目標(biāo)取得小勝利之后，對(duì)你的清單再重新評(píng)估整理下，然后選擇清單上的下一件事，全力以赴。依此反復(fù)，你開(kāi)始形成了凡事行動(dòng)的習(xí)慣，而不是停滯不前，思前想后。
Now that you have something you want to focus on, ask yourself, "What tiny action can I take right now?"
現(xiàn)在你已經(jīng)找到了想要集中精力解決的某件事了，這個(gè)時(shí)候，請(qǐng)問(wèn)自己一個(gè)問(wèn)題：“對(duì)于這件事，哪些小行動(dòng)是我馬上就可以做的呢？”
For "Write a book" it could be as simple as "Open a document and write down a few ideas." For "Get in shape," you might choose something like, "Go out for a short walk," "Do a few pushups," or "Send an email to my sister to go for a run tomorrow."
比如，如果你想寫(xiě)一本書(shū)，一個(gè)簡(jiǎn)單的任務(wù)就是“打開(kāi)電腦寫(xiě)下幾個(gè)想法”。如果你想鍛煉塑身，你可能會(huì)“出去散一小會(huì)兒步”，“做幾個(gè)俯臥撐”，或者“發(fā)個(gè)郵件給我姐姐，約她明天一起去跑步”之類(lèi)的。
You don't have to do the whole project right now. Just one tiny step. Once you get into the Action Habit, you'll be able to do the other steps later. But for now, just focus on one tiny step. This is how you create the habit.
你不必馬上開(kāi)始著手完成整個(gè)項(xiàng)目，只要邁出很小很小的一步就行了。只要你開(kāi)始執(zhí)行“行動(dòng)習(xí)慣”，之后你就一定能做到其他那些小步驟。但是現(xiàn)在呢，請(qǐng)你就只傾注全力在這一個(gè)小步驟上。這是你養(yǎng)成行動(dòng)習(xí)慣的關(guān)鍵所在。
Make it as ridiculously easy as possible, so that you can't really say no.
記得設(shè)定的小目標(biāo)一定要盡可能的簡(jiǎn)單，哪怕簡(jiǎn)單到令人不可置信，這樣你就沒(méi)有任何借口犯懶了。
Are you tempted to put it off? Then make it even easier — 30 seconds of working out is so easy that anyone can do it.
堅(jiān)持不住了？又想要放一邊不做了？那就調(diào)整得再簡(jiǎn)單一點(diǎn) —— 比如：“鍛煉30秒”。相信這么簡(jiǎn)單的事，什么人都可以做到了吧。
Thirty seconds of working out is not going to get you in shape, but the Action Habit is about removing barriers and getting moving.
鍛煉30秒，當(dāng)然不能讓你塑身成功，但是養(yǎng)成“行動(dòng)習(xí)慣”的目的，就是掃除各種障礙，堅(jiān)持行動(dòng)的過(guò)程。
If you get one or two people into an accountability team, you'll make it much more likely that you'll succeed. That's because with accountability, you get negative feedback for not doing the actions (a bit of embarrassment) and positive feedback for doing the actions (a bit of pride in your accomplishment).
如果有一兩個(gè)人可以跟你組成“督促小組”，你會(huì)讓自己更有可能成功地完成你的計(jì)劃。有了這個(gè)督促小組，當(dāng)你懶癌復(fù)發(fā)，推三阻四的時(shí)候，你會(huì)聽(tīng)到小伙伴們警鐘一樣的負(fù)面反饋，提醒你的目標(biāo)和懶下去的壞處（總會(huì)有點(diǎn)不好意思吧）；而當(dāng)你堅(jiān)持行動(dòng)的時(shí)候，你又會(huì)聽(tīng)到小伙伴們積極肯定的反饋（也會(huì)為自己的成就感到稍微自豪一點(diǎn)吧）。
It's simple:
其實(shí)組建一個(gè)督促小組，建立起這樣的積極反饋模式很簡(jiǎn)單：
Ask one or two friends to be on your team. This is as easy as sending an email or text message.
找一兩個(gè)朋友加入你的小組。這也不難哦，發(fā)個(gè)郵件或者發(fā)個(gè)短信說(shuō)下你的想法。
Tell each other what tiny steps you're going to do today towards important long-term goals.
告訴他們，你為了完成一個(gè)非常重要的長(zhǎng)期目標(biāo)，要在今天完成哪些小目標(biāo)。
Check in at the end of the day, or when you're done with your three tiny actions.
在這一天結(jié)束的時(shí)候，或者當(dāng)三個(gè)小行動(dòng)都完成的時(shí)候，就跟小組匯報(bào)一下這些小行動(dòng)的情況。
If you'd rather not have a team, then simply put up a list on your wall (or somewhere very visible) of your three top tiny actions for this morning, and allow yourself to check them off once they're done. It's rewarding to be able to check the off.
如果你不想建個(gè)小組，想靠自己的努力來(lái)實(shí)現(xiàn)，那也可以。你只需要在你的墻上（或任何很容易看得到的地方）貼上一個(gè)列表，列出你要在今天上午完成的三個(gè)最重要的小行動(dòng)，完成一個(gè)就劃掉一個(gè)。每次劃掉的時(shí)候就像又拿到了一個(gè)獎(jiǎng)，有沒(méi)有？！
Positive feedback means you're going to enjoy taking the tiny actions, rather than seeking comfort in putting them off.
有了積極肯定的反饋，你就會(huì)享受完成小行動(dòng)的過(guò)程，而不是陶醉在拖延所帶來(lái)的舒適中。
Once you have your accountability set up, and a tiny action chosen, then it's time to take action!
一旦你已經(jīng)組建了你的督促小組，選定了一個(gè)小目標(biāo)，那么就是該行動(dòng)的時(shí)候了！
Now put your entire self into starting the action.
現(xiàn)在，請(qǐng)你用盡所有的力氣去開(kāi)始行動(dòng)。
All you have to do is start.
注意：你唯一需要做的就是開(kāi)！始！行！動(dòng)！
Act as if your life depends on it.
你要全力以赴，就好像只有你完成了這個(gè)小目標(biāo)，你才能活下去；
Act as if nothing were more important than keeping your word to yourself.
你要全力以赴，就好像世界上最重要的事就是自己對(duì)自己承諾的事要說(shuō)到做到；
Act as if this one tiny action were the entire universe.
你要全力以赴，就好像整個(gè)浩瀚的宇宙就只有這一個(gè)小小的行動(dòng)。
All you have to do is get moving — open a document, start an email, write one item on a list, put on your running shoes. Devote yourself single-mindedly to starting this tiny movement.
現(xiàn)在要做的就是行動(dòng)起來(lái) —— 打開(kāi)文檔、寫(xiě)一封電子郵件、在清單中列出一項(xiàng)任務(wù)、穿上你的跑步鞋，把所有的精力都集中在開(kāi)始這一個(gè)小小的行動(dòng)上。
Doing your first tiny action is amazing. Now focus your entire being on the next tiny action. This is how you create the Action Habit: by doing it repeatedly.
第一個(gè)小目標(biāo)就這樣做完了，簡(jiǎn)直太不可思議了！現(xiàn)在，盡你所能開(kāi)始下一個(gè)小目標(biāo)吧。這就是養(yǎng)成“行動(dòng)習(xí)慣”的小秘密：重復(fù)、重復(fù)、再重復(fù)去做。
If you've taken a tiny action on an important project, congratulate yourself! Check it off your list, report it to your accountability team, feel gratitude that you got moving. Now ask yourself what is the next small step you can take on this project. Can you take it right now? One small step at a time, you're getting some momentum on this project.
如果你已經(jīng)完成了一個(gè)重要項(xiàng)目中的一小步，恭喜你！在你的清單中劃掉這一步，再向你的督促小組報(bào)告一下，然后感恩自己終于采取了行動(dòng)。接下來(lái)你要想一想：在這個(gè)項(xiàng)目中，下一小步可以做什么呢？可以現(xiàn)在馬上開(kāi)始做嗎？每一次實(shí)現(xiàn)一小步，你就能在這個(gè)項(xiàng)目上得到一點(diǎn)動(dòng)力，向成功前進(jìn)。
Or perhaps there's nothing else you can do right now. Look at your Top 3 list, and see if there's another project you can take a tiny action on right now.
也許，對(duì)于這個(gè)項(xiàng)目，現(xiàn)在真的沒(méi)有什么馬上就能開(kāi)始做的。那就再看下你清單上排名最重要的前三件事，有沒(méi)有另外一個(gè)項(xiàng)目里的小行動(dòng)是現(xiàn)在就可以馬上開(kāi)始做的。
If not, maybe one of your other important items. Or maybe you take action on your smaller tasks (though don't let yourself use this as a way to put off the hard stuff). Do the hard stuff first if you can, but you need to get to the small stuff sometimes. The trick is, you're turning the hard stuff into the small easy stuff.
要是也沒(méi)有，就從其他重要的事當(dāng)中選一個(gè)開(kāi)始?；蛘撸部梢栽谀懔谐龅钠渌∪蝿?wù)里選一個(gè)開(kāi)始行動(dòng)起來(lái) （但是千萬(wàn)不要用這個(gè)方法來(lái)把難一些的事拖延掉）。如果可能的話，盡量把有些難度的事情放在前面去做，只是有時(shí)你還是需要先完成一些小任務(wù)才行。其實(shí)竅門(mén)就是：你把這些看起來(lái)難得不想去做的大事都變成了一個(gè)個(gè)沒(méi)什么難度的小任務(wù)。
Just repeat this method, re-evaluating your list once a day or so, taking tiny actions all day long, with breaks in between. This is how you form the Action Habit, and it will be incredible.
總之，就是要不斷重復(fù)這個(gè)方法，差不多每天再重新評(píng)估調(diào)整下你清單上列出的事項(xiàng)和任務(wù)，每一天都堅(jiān)持去完成這些小目標(biāo)，每完成一個(gè)小目標(biāo)就休息調(diào)整一下。這樣，“行動(dòng)習(xí)慣”就會(huì)在這個(gè)過(guò)程中悄然成為了你的一部分，而它給你的生活帶來(lái)的改變，將讓你驚喜之極！
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