如何一次性将所有的坏习惯全部改掉？

Every single thing you are not satisfied with in your life is a result of a bad habit compounded over time.

你对生活的不如意都是某种坏习惯随着时间的累积而造成的。

If you don’t have enough money, it’s because bad habits kept you from taking action and making money.If you are not as fit as you would like to be, it’s because of bad habits that kept you glued to the couch.Bad habits are like viruses that spread into all areas of our lives.

如果你没有足够的金钱，那是因为坏习惯使你无法付诸实际行动，无法赚到钱。如果你没有拥有自己希望的身材，那是因为坏习惯使你像胶水一样粘到了沙发上。坏习惯就像病毒，蔓延于我们生活的各个领域。

Would you like to change that?

你想改变么？

The only thing that separates successful people from failures are successful habits.

是否成功的习惯是成功者和失败者的唯一区别。

Whether you are training for an ultra marathon, starting a business or running a successful blog, cultivating good habits is the key to mastery.

无论你是在接受超级马拉松的训练，还是想要创业，亦或是要开创一个成功的博客，培养良好的习惯是取得成功的关键。

But this is easier said than done.

但是，说起来永远比做起来容易。

Most of us go through our entire lives under the control of external circumstances, as opposed to being at cause for creating the life we want to live.

我们大部分人都是跟着外部环境走完整个人生，而不是积极去创造我们想要的人生。

We find it near impossible to build good habits because we spend every day floating down the river of life with no oars.

我们发现想要培养良好的习惯是几乎不可能的事，因为我们每天的生活就像没有桨的船只能随波逐流。

Empowering habits allow us to take charge of our destiny by controlling our daily activities so that we no longer have to be a victim to the roller coaster of our feelings. The compound effect of those actions over time leads to the life of our dreams.

赋予习惯力量可以通过改变我们的日常生活而改变我们的命运，也正因此我们将不会再成为生活如过山车般感觉的牺牲品。这些好的习惯随着时间的积累会助我们成就生活的梦想。

Follow these 9 steps to transform success from uncertainty to inevitability.

这9个步骤可以帮你将成功的不确定性变成必然性。

1. Take 100% responsibility for your life

为你的生活负全责。

Our only true freedom is to choose our response and our attitude to the events that occur every day, especially when those events are outside of our control.

当事情发生时，尤其是当事情不在我们掌控之中时，我们唯一能自由选择的就是我们对待事情的反应和态度了。

To practice 100% responsibility, choose to create an empowering meaning to any event, find the value in it and move forward in a manner that improves the quality of your life. This is as opposed to being a victim that blames, complains or whines about circumstances.

想要负100％的责任，就要为自己做的每一件事都赋予意义并体会其中的价值所在，让自己的生活习惯向着提高生活质量的方向发展。这与成为“责怪、抱怨以及发牢骚”的受害者正相反。

2. Define a compelling why

找一个可以激发你兴趣的原因

Without a strong reason to drive you in changing your habits, it is near impossible to do so. Viktor Frankl once said, “Those who have a why to live for, can bear with almost any how.”

如果你没有一个好的理由，那想要改掉坏习惯几乎是一件不可能的事。维克托·弗兰克尔曾说过，“有理由活下去的人，在任何情况下都可以生存下去。”

I have adapted that to say “those who have a why to live for, will create almost any how.” The purpose behind your desire to change a habit is the fuel that will keep you going when things get tough. It is the driving force for change.

我要把这句话改一下：“知道自己为什么而活的人，几乎没有什么不可创造。”当事情变得困难的时候，渴望改掉一种坏习惯背后的目的是驱使你坚持下去的原始动力。正是这种推动力在促使你改变。

3. Believe in your ability to succeed

坚信自己有能力成功

Henry Ford said it best, “Whether you think you can, or you think you can’t, you’re right.”

亨利·福特说：“你认为你能做到你就能做到，你认为你做不到你就做不到。”

Belief is the root of change. The strongest force in human behavior is the need to act in line with our self-identity or our belief of who we are. To change a habit, you must believe that you can actually do it.

信念是改变的根。人类最强大的力量来源于自我认同，我们坚信自己是什么样的人，就会随之付诸于与其相符合的行为。要改变一种坏习惯，你必需相信你能做到。

One way to create this belief is to log all the successes you have ever achieved in your life. From first learning how to tie your shoelace to graduating high school, whatever it may be, celebrate your successes to show yourself that you are capable of greatness.

要建立信任自己的信念的方法之一：将自己人生当中的所有成功都记录下来。从第一次学会系鞋带到高中毕业，无论是何种情况，庆祝自己的成功，向自己展示自己是有能力做一些伟大的事的。

Prove to yourself that you can do anything you put your mind to. Anchor in that state of unstoppable confidence and then condition the anchor over time.

向自己证明，只要是你下定决心了要做的事，你就有能力将其做好。向不可阻挡的自信抛锚，随着时间的推移根据自身的情况调整锚的位置。

4. Become aware of your habit cycle

了解自己的习惯周期

MIT researchers have found that all habits consist of three elements: a cue, a routine and a reward. If you find yourself drinking a few beers every day after work and you want to change that habit, figure out how your actions fit into the habit cycle.

麻省理工研究发现所有的习惯都包含了三个元素：提示、日常行为、奖赏。如果你每天下班回家后都要喝些啤酒，而你想改掉这个习惯，那就要弄清楚你的喝酒行为是怎么适应每天下班喝酒这一习惯周期的。

The cue could be coming home from work at 6:00pm. The routine may be taking off your shoes and your coat, sitting on your couch, kicking up your feet and opening up a beer. To figure out the reward…

提示可能是每天6点下班到家；日常行为可能是脱掉鞋子和外套，然后坐在沙发上，翘着腿开啤酒。自己尝试搞清楚这样的奖赏是什么。

5. Experiment with different routines that meet the same reward

尝试用不同的方式达到同样的目的（奖赏）

Using the above example, the reward could be a variety of things. It may be the high from the alcohol, or it may be a release from the stress of work, or it may be relaxation. The key to breaking bad habits is to keep the cue and the reward the same, but change the routine.

用上面给的例子，奖赏有很多种情况。可能是因为酒精作用变得情绪高涨，可能是帮助自己缓解工作压力，可能是帮助自己放松。那么改掉这个坏习惯的关键就在于保持“提示和奖赏”但要改变“日常行为”。

To gain awareness on your individual habit cycle, write down your cues, routines and rewards while you are in the cycle. Then, experiment with different routines that offer the same reward. The reward may not be what you first think it is, so be sure to get very clear on the reward by writing it down every time you engage in the habit. Once you are clear on the pleasure from the behavior, then...

要了解自己的习惯周期纪要将“提示、日常行为和奖赏”写下来，然后尝试不同的方法（采取不同的日常行为）获得相同的“奖赏”。或许你不会再第一尝试后就得到自己想要的奖赏，所以一定要通过写的方式让自己清晰的了解到每次不同的尝试会给你什么样的“奖赏”。一旦清晰了解到不同的行为可以带来哪些乐趣后，一切就都变得容易了。

6. Interrupt the old patterns

打破常规

Often our habits are so conditioned into our being that we move through those patterns without any thought or consciousness as to what we are doing. Interrupting the old patterns creates a space for new ones. A few ways to interrupt your pattern are to shock yourself or say something outrageous that makes you laugh or interrupt it through some physical action.

我们的习惯是这样养成的：由于太熟悉某种生活模式，甚至在无意识无思考的情况下做着自己一直都在做的事。用几天的时间打破生活常规，从而创造一种全新的生活模式。打破常规的方式有：做让自己震惊的事，说一些离谱的事让自己大笑，也可以通过一些肢体行为来达到目的。

One woman put a can of dog food next to her fridge to interrupt her pattern every time she reached out for some junk food. The possibilities are limited only by your imagination. The goal is to get you out of a preprogrammed way of being by engaging in a behavior that shocks you, so as to change your state and facilitate the transition into another pattern.

一位女士在自己的冰箱里放了一盒狗粮，并依此来打破自己吃垃圾食品的生活常规。没有做不到，只有想不到。我们的目标是通过让你置身于让你震惊的行为从而使你走出思维定势，改变你的状态，帮你转入另一种生活模式。

7. Celebrate the little successes

庆祝微小的成功

No matter how small or large, celebrate every single victory. We are no different from Pavlov’s dogs; it is just as easy to condition an associated response to an event in human beings as it is in dogs.

无论大小，一定要庆祝自己的每一次成功。我们其实无异于与巴甫洛夫的狗，很容易将其对事情的反应方式模式化，就像训练小狗一样。

By celebrating the little successes, we are simply conditioning the association between a positive emotion and the desired habit, thus reinforcing to our subconscious mind that this new habit equals pleasure. The emotion then starts to drive our actions, which in time leads to a new habit.

通过庆祝微小成功的方式，可以将我们定格在积极的情绪和应养成的良好习惯中，由此可以加强我们的潜意识，让我们认为新习惯就代表着愉悦的心情。情绪会带动我们行为，通过时间的积累，就会慢慢养成新习惯。

8. Build a team

建立团队

Success is a team sport. No one does it alone. That is why programs like AA are so successful in aiding the recovery of alcoholics. That is also why some of he most successful people in the world, from Henry Ford to Tony Robbins to Napoleon Hill, all created mastermind groups.

成功是需要团队的支持的。没人可以做孤胆英雄。这也是为什么AA可以非常成功的帮酒鬼戒酒的原因。这也是为什么从亨利福特到托尼罗宾森，再到拿破仑希尔都要创建自己的智囊团。

The reason why most people fail to change a bad habit is because they have no one holding them accountable for it. Find people to support you, or use stickk.com, and you will exponentially increase your chance for success.

很多人不能成功改变坏习惯的原因就是他们没有可以依靠的人。找到可以支持i的人，或者通过stickk.com网站来寻找伙伴，这样会大大增加成功的概率。

9. Condition the new habit for at least 30 days

用至少30天的时间培养新习惯

NASA researchers have found that it takes an uninterrupted period of 25-30 days for the brain to create a new neural pathway. In one experiment, NASA had a group of astronauts wear convex goggles that made everything appear upside down for 30 days. Much to their surprise, they found that after 25-30 days, all the astronauts started seeing the world the right way up, even with the goggles on. In a follow-up study, half the astronauts took off the goggles for one day after wearing them for 15 days in a row.

NASA研究发现在不间断的25-30天的情况下，大脑将创造出新的神经通道。其中一个实验，NASA让一组航天员带上让事物呈现倒挂装态的凸镜。令他们非常吃惊的是，25-30天后，研究者们发现即使宇航员们带着凸镜时，看的事物也是正立的。在后续的研究中，半数的的宇航员在连续15天带凸镜后摘下来一天。

It then took another 25-30 days for their brains to form the neural pathway that made the world look the right way up again. To condition a habit for long-term success, practice the new habit for 30 days in a row without any interruptions. Focus on one habit at a time to reduce overwhelm and increase your chance for success.

然后，这些宇航员需要另外的25-30天来让大脑形成新的神经通道使他们再次看到正立的事物。要成功培养一种稳定的新习惯，需要连续操练30天。一次专注于一种习惯的培养，可以减少压力也可以增加成功的机会。

Have you been able to create new habits that are still with you today?

你成功培养了新的习惯并仍在坚持吗？