Body kindness不靠意志力和自律，还有成效的好习惯

Body kindness不靠意志力和自律，还有成效的好习惯

If you’ve ever tried to keep up with some new exercise plan or stick to that new diet everyone’s talking about,there’s a good chance that you started out strong but eventually drifted away from it.Don’t worry;it happens to most us.And the reason why is that most of these self-improvement concepts are riddled with more rules and guidelines than any reasonable person can put up with for more than a couple of weeks.

What’s really harmful is all the stress and guilt that comes with trying to measure your food,count your calories or,god forid,miss out on a scheduled workout. Generating happiness through good life habits can instigate an upward spiral in your life.

When you think about the factors that contribute to happiness,do things like money,youth or a slim figure come to mind? Well,according to psychologist Sonja Lyubomirsky,these factors only contribute to around 10 percent of a person’s overall happiness.Your daily choices account for 40 percent,while the remaining 50 percent comes down to your genetic makeup.

The 40 percent that makes up your daily choices is a pretty significant factor to have control over,nonetheless,making the right choices requires a great deal of willpower. But the good news is that you can make it easier on yourself by developing good habits.

If you repeat a healthy behavior often enough,you can turn that behavior into a habit that becomes second nature.In other words,you’ll reach a point where you won’t even have to think about it-it’ll just come naturally to you.

For example,let’s say you want to be less frivolous with your time at home after work.Maybe your routine now is to absentmindedly waste time checking your Instagram feed or anxiously scamper around the house looking for something to do.

Well,this time could be made more productive if you develop the habit of coming home,changing your clothes and doing 30 minutes of yoga.This would be a win-win scenario as far as your happiness is concerned.It’s not only a healthy practice;it would also help quieten down your mind after a busy day at work,and it would allow you to enjoy your evening more consciously.

The positive effect that good habits can have on your life is something the author calls spiraling upward.

Let’s say you want to increase your creative output.For instance,you could start spending 30 minutes doing some creative wrting after breakfast.This will both spark your imagination and let you start the day with the positive feeling of being productive.Now that positive feeling often carries over into another good decision,such as a willingness to do some exercise or a feeling of being energized enough to tackle some household chores.This is how a good habit can get you spiraling upward.Thus,the more positive habits you have in place,the better you’ll feel.This,in turn,will increase the chances that you’ll continue making good choices on how to spend your time throughout the day-and that will lead to even more good feelings.

如果你曾经试图保持新的锻炼计划或坚持每个人都在谈论的新饮食，那么很有可能你一开始很雄心勃勃，但最终无法坚持。别担心；这种情况发生在我们大多数人身上。原因是，大多数自我提升的概念都充斥着比任何理性的人都能忍受几周以上的规则和指导方针。

真正有害的是，试图测量食物、计算卡路里，或者，天哪，错过预定的锻炼所带来的所有压力和内疚。通过养成良好的生活习惯产生幸福感会促使你的生活呈螺旋式上升。

当你思考有助于幸福的因素时，你会想到金钱、年轻或苗条的身材吗？根据心理学家Sonja Lyubomirsky的说法，这些因素只占一个人整体幸福感的10%左右。你的日常选择占40%，而剩下的50%则取决于你的基因构成。

构成你日常选择的40%是一个非常重要的控制因素，尽管如此，做出正确的选择需要很大的意志力。但好消息是，你可以通过养成好习惯来让自己变得更轻松。

如果你经常重复一个健康的行为，你可以把这种行为变成一种习惯，成为第二天性。换言之，你将达到一个甚至不必考虑的地步——这对你来说是自然而然的。

例如，假设你想在下班后不那么无聊地呆在家里。也许你现在的日常生活是心不在焉地浪费时间查看你的Instagram订阅源，或者焦虑地在家里到处乱跑找事情做。

好吧，如果你养成回家、换衣服和做30分钟瑜伽的习惯，这段时间会更有效率。就你的幸福而言，这将是一个双赢的局面。这不仅是一种健康的做法；这也有助于在忙碌了一天后让你的大脑平静下来，让你更有意识地享受夜晚。

好习惯对你的生活产生的积极影响，作者称之为螺旋上升。

假设你想增加你的创造性产出。例如，你可以在早餐后花30分钟做一些创造性的写作。这既能激发你的想象力，又能让你以富有成效的积极感觉开始新的一天。现在，这种积极的感觉往往会转化为另一个好的决定，比如愿意做一些锻炼，或者有足够的活力来处理一些家务。这就是一个好习惯如何让你不断上升的原因。因此，你养成的积极习惯越多，你就会感觉越好。反过来，这将增加你在如何度过一天中的时间上继续做出正确选择的机会，这将带来更多的好处。

备注：

我个人感受，每日的晨练，为了降血糖，用西红柿和黄瓜代替水果，坚持阅读与写作，冥想，学习英语、心理学，进行教学工作，这些都已经成为了我的自然的习惯。我不用花意志力去斗争的事情。当然，好习惯的结果也带给我身心健康。

希望我的分享能够对你有所帮助。

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