改变你人生的3个习惯 3 Habits That Will Change Your Life（中英佳文）

改变你人生的3个习惯 3 Habits That Will Change Your Life

改变你人生的3个习惯会改变你的生活

一个短篇故事。

汤姆是个普通人。

他，二十多岁了，有一份薪水不错的工作，身体不太好，但同时也不超重。

他，在生活中做得不错，但和大多数人一样，他有点上瘾。

他选择的毒药是吸烟。

他每天会抽四五支烟，这还不错，但他知道这是个问题。

所以最终汤姆遇到了一个女孩。

她的名字叫珍妮丝，他们真的很合得来。

但珍妮丝真的非常反对吸烟，并希望汤姆戒烟。

汤姆坠入爱河，他知道她是对的，所以他决定全力以赴，永远放弃。

解除的过程对汤姆来说还不错。

他花了一段时间，但一年后，他终于彻底戒烟了。

但这并不是汤姆唯一的改变。

他开始去健身房。

他设法减轻了一些体重，增加了一些肌肉。

他也开始多读书了。

他与同事和老板的关系有所改善，五年来第一次升职。

像这样的故事很常见。

研究人员一次又一次地观察到，当一个人克服一个坏习惯或开始养成一个新习惯时，随之而来的是一大堆其他好习惯。

他们把这种习惯命名为一种关键习惯，一种能让你养成多种其他好习惯并改变你生活的单一习惯。

我之所以告诉你这个故事，是因为今天你将选择一个习惯，在本课程的剩余时间里重点学习。

我将向你展示的三个习惯是三个最强大的关键习惯。

这些习惯最有可能彻底改变你的生活，所以事不宜迟，下面是三个最有效的基本习惯。

第一个是阅读。

你们大多数人现在可能都知道我是一个超级读书迷。

当我第一次开始自我发展之旅时，这是我开始在生活中养成的第一个习惯。

在上下班的路上，我几乎每天都会读书。

正因为如此，我一周就会完成一本书。

现在每个人都知道教育很重要。

这就是为什么我们花了十二到十八年的时间在那些旨在教会我们东西的建筑里。

然而，问题在于，我们在学校学到的大部分东西在现实生活中并没有那么有用。

你上一次使用你的历史知识或微积分知识是什么时候？

这些东西很好知道并有它们的用途，但在我们的日常生活中并没有那么实用。

相反，我们需要学习一些东西，比如社交技能、保持适当的饮食、如何锻炼、理财，以及我们在学校里没有真正正确学习的东西。

书籍为你提供了所有这些主题的知识。

它们也会让你对我们认为是真实的事情有不同的看法。

例如，大多数人认为他们应该一直买车。

但是，如果你读过关于投资或资金管理的书，你经常会遇到这样的想法：“嘿，实际上租车更好。”事实上，这是真的。

实际上，我个人认识的所有汽车销售人员都是租汽车的，但他们不会买。

通过阅读，你经常会发现你会开始调整生活的其他方面。

如果你正在读一本关于肢体语言的书，你会开始对自己和周围的人的肢体语言有更多的意识。

如果你读了一本关于理财的书，你会开始注意到你的消费习惯发生了变化。

由于它能够以积极的方式影响你生活的任何部分，阅读无疑是最强大的基本习惯之一。

下一个关键的习惯是冥想。

冥想之所以如此强大，是因为它对你的大脑有什么影响。

它训练你大脑中负责意志力和自制力的部分，就像去健身房一样，如果你训练它，它实际上会变得更强，这让你有能力做某些事情，我认为这些事情是超能力的。

例如，你会发现自己更能控制自己的情绪，这很好，因为当我们的情绪到处都是时，我们经常会复发或上瘾。

冥想训练你做的另一件事是长时间专注。

冥想只是试图把注意力集中在一件事上的行为，这对现在的人来说非常困难。

当你开始冥想并将其养成习惯时，你会注意到你的注意力集中能力急剧增强。

也许在过去，你是那种连读两页书都会分心的人。

很多人报告说他们的关注度提高了。

在把冥想变成一种习惯后，能够一次阅读整章，

冥想提供的最后一种超能力是一种普遍的幸福感。

你还记得你小时候的那种敬畏和快乐吗？生活中的小事会让你兴奋不已？

冥想带回了那种心态，那种视角，在那里你可以坐在公园的长椅上，简单地被周围的一切多么美丽所震撼。

冥想是一个非常强大的基本习惯，因为它本身就是一个非常非常难以坚持的习惯。

但是，如果你能把它变成一种每天自动养成的习惯，那就意味着你的意志力水平急剧飙升，养成其他习惯将成为小菜一碟。

第三个也是最后一个关键习惯是健身，这包括从跑步到举重再到健美操的所有内容。

健身是一种极其强大的基本习惯，因为它与饮食有着密切的关系。

研究人员发现，大多数开始坚持健身方案的人往往会发现自己也在调整饮食，即使他们被告知不要这样做。

这是有道理的，因为如果你在健身房拼命工作，你就不太可能马上吃垃圾食品，因为它“抵消了你所有的努力”。而且因为这两个习惯基本上是综合在一起的，所以需要很大的意志力才能维持。

因此，如果你能成功地将它们养成成熟的习惯，你就能轻松地养成较小的习惯。

只要明白它确实像肌肉一样工作。

你测试得越多，它就越强大。

除此之外，健身和饮食习惯对你每天的感受有着巨大的影响。

许多人报告说感到疲劳或脑雾，而这个问题往往源于我们的饮食或缺乏锻炼。

一旦这些人开始养成这两个好习惯，他们通常会报告说感觉好多了，如果你每天都开始感觉好起来，那么就更容易养成其他好习惯了。

这种改善身体日常功能的能力使健身和饮食成为一种极其强大的基本习惯。

所以，这里是我们刚刚谈到的三个关键习惯：阅读、冥想、健身和饮食。

现在我知道，我知道，还有几十个其他的好习惯，比如冷水淋浴、晨间仪式、铺床等等，但这三个关键的习惯无疑是你可以添加到生活中的三个最强大的习惯。

所以，我希望你现在要做的是仔细思考在本课程的剩余时间里你想养成哪个习惯。

你打算养成以下哪种习惯？

试着坚持下去，直到它达到我们所说的自动线，你甚至不再需要考虑去做。

这就是目标，同样重要的是要注意，你一次只应该努力坚持其中一个习惯。

我们人类非常不擅长多任务处理，尽管我们倾向于认为自己很优秀。

我可以保证，如果你试图同时养成多种习惯，你会不知所措，失败的。

坚持你决定的一个关键习惯，直到它达到自动线，我重复一遍，不要试图养成任何其他好习惯，直到你选择的关键习惯完全融入你的生活。

所以，我希望你现在要做的是认真思考，在这门课程的剩余时间里，你将坚持这三个习惯中的哪一个。

做出你的决定，让我知道你在下面的评论中选择了什么。

下周，我们将开始讨论如何开始养成这个习惯，如何战略性地选择一个能增加你坚持这个习惯的机会的线索，如何在不费力的情况下更接近自动性，等等。

A short story.

So, Tom was your average guy.

He was in his late twenties, he had a decent-paying job, he wasn’t very fit but at the same time, he wasn’t overweight.

He did okay in life, but like most people, he had somewhat of an addiction.

His choice of poison was smoking.

He would smoke four or five cigarettes a day, which isn’t too bad but he knew it was a problem.

So eventually Tom meets a girl.

Her name is Janice and they really hit it off.

But Janice was really, really against smoking and wanted Tommy to quit.

Tom was in love and he knew that she was right, so he decided to give it his all and quit for good.

The quitting process wasn’t too bad for Tom.

It took him a while, but after a year he was able to quit smoking for good.

But that wasn’t the only thing that changed about Tom.

He started going to the gym.

He managed to lose some weight and put on some muscle.

He also started reading a bit more.

His relationship with his coworkers and boss improved and he got a promotion for the first time in five years.

Stories like this are very common.

Researchers have observed time and time again that when someone overcomes a bad habit or starts forming a new one, a whole slew of other good habits come with it.

They name this sort of habit, a keystone habit, a single habit that causes you to adopt multiple other good habits and change your life.

The reason I’m telling you this story is because today you’re going to pick a habit to focus on for the rest of this course and the three habits that I’m going to show you are three of the most powerful keystone habits out there.

These habits have the highest chance of drastically changing your life so without further ado, here are the three most effective keystone habits.

The first one is reading.

Most of you guys probably know by now that I’m a huge fan of reading.

When I first started my self-development journey, this was the first habit that I started implementing into my life.

I would read just about every single day on my commute to work.

Because of this, I would finish a book a week.

Now everyone knows that education is important.

That’s why we spent twelve to eighteen years in buildings that are designed to teach us things.

However, the problem lies in the fact that most of the stuff we learn in school isn’t that useful in real life.

When was the last time you had a use of your history knowledge or your knowledge of calculus?

These things are nice to know and have their uses but aren’t that practical in our day-to-day lives.

Instead, we need to be learning about things like social skills, maintaining a proper diet, how to exercise, money management, things that we don’t really learn correctly in school.

Books provide you with knowledge on all of these topics.

They also give you different perspectives on things that we assume to be true.

For example, most people assume they should always buy a car.

But if you read books on investing or money management, you’ll often come across the idea that, “Hey, it’s actually better to lease a car.” And this is actually true.

Literally all of the car salesmen that I personally know lease their cars, they don’t buy them.

And by reading, you’ll often find that you’ll start adjusting other areas of your life.

If you’re reading a book on body language, you’ll start becoming more conscious of your own body language as well as those around you.

If you read a book on money management, you’ll start noticing a change in your spending habits.

And because of its ability to influence any part of your life in a positive way, reading is without a doubt one of the most powerful keystone habits out there.

The next keystone habit is meditation.

The reason meditation is so powerful is because of what it does to your brain.

It trains a part of your brain that’s responsible for willpower, for self-control, and just like going to the gym, if you train it, it actually gets stronger and this gives you the ability to do certain things, things that I consider to be superpowers.

For example, you’ll find yourself more in control of your emotions and this is great because oftentimes we relapse or are given to our addictions when our emotions are all over the place.

Another thing meditation trains you to do is focus longer.

Meditation is simply the act of trying to focus your mind on one thing, and this is extremely hard for people nowadays.

When you start meditating and making it into a habit, you’ll notice a drastic increase in your ability to focus.

Maybe in the past, you were the type of person who couldn’t even read two pages of a book without getting sidetracked.

A lot of people report increased focus.

Being able to read entire chapters at a time after making meditation into a habit and the last superpower that meditation provides is a sense of general well-being.

Do you remember that sort of awe and joy you had as a kid, where the little things in life would excite you?

Meditation brings back that sort of mindset, that sort of perspective, where you can sit down on a park bench and simply be mind-blown by just how beautiful everything around you is.

Meditation is an extremely powerful keystone habit because it in itself is a very, very hard habit to stick to.

But if you can make it into a habit that you do automatically every day, that means your levels of willpower have skyrocketed dramatically, and adopting other habits will become a piece of cake.

The third and final keystone habit that we’re going to speak about today is fitness, and this includes everything ranging from running to lifting heavy weights to doing calisthenics.

Fitness is an extremely powerful keystone habit because of its intimate relationship with diet.

Researchers have found that most people who start sticking to a fitness regimen will often find themselves adjusting their diet as well, even if they’re told not to.

It makes sense because if you’re working your ass off at the gym, you’re less likely to consume junk food right after because it “undoes all of your hard work. “And because these two habits basically come in a package together, it requires a lot of willpower to maintain.

So, if you can successfully make them into full-fledged habits, you’ll be able to take on smaller habits with ease.

For those of you that are curious as to how willpower all of that later on in the course.

But for now, just understand that it does work like a muscle.

The more you test it, the stronger it become.

On top of that, the habit of fitness and diet has a huge influence on how you feel every single day.

Many people report feeling tired or foggy and oftentimes the problem stems from our diet or our lack of exercise.

Once these people start adopting these two good habits, they often report feeling much better and if you start feeling better on a day-to-day basis, it makes it much easier to start adopting other good habits.

This ability to improve your body’s day-to-day function makes fitness and diet an extremely powerful keystone habit.

So again, here are the three keystone habits that we just talked about: Reading, meditation, fitness and diet.

Now I know, I know, there’s dozens of other good habits out there like cold showers, morning rituals, making your bed, etc., but these three keystone habits are without a doubt, three of the most powerful habits that you can add to your life.

So, what I ‘d like for you to do right now is to think carefully about which habit you want to work on for the rest of this course.

Which of these habits are you going to commit to?

To try to stick to until it reaches that line of automaticity that we talked about where you no longer even have to think about doing it.

That’s the goal, it’s also very important to note that you should only try to stick to one of these habits at a time.

We humans are extremely bad at multitasking, although we tend to think that we’re pretty good.

I can just about guarantee that if you’re trying to adopt multiple habits at once that you’re going to get overwhelmed and fail.

Stick to the single keystone habit you decide on until it reaches that line of automaticity, do not, I repeat, do not try to adopt any other good habits until that keystone habit you picked is completely embedded in your life.

So, what I’d like for you to do right now is to think hard about which of these three habits you’re going to stick to for the rest of this course.

Make your decision and let me know what you picked in the comments below.

Next week we’re going to start talking about how you can start forming this habit, how to strategically pick a cue that will increase your chances of sticking to this habit, how to get closer to the line of automaticity without working your ass off, and much, much more.

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