雙語：實(shí)現(xiàn)你發(fā)展目標(biāo)的七大步驟

“Reality leaves a lot to the imagination.” - John Lennon

"現(xiàn)實(shí)總是留給想象極大的空間"-----約翰 列儂

How many times have we told ourselves in complete earnestness, “I'm going to be more organized and productive from now on.”？ Or that the diet starts tomorrow? Or that we're going to make a real effort to exercise now?

多少次我們?cè)鴪?jiān)定地對(duì)自己說"從現(xiàn)在開始我要活得更有規(guī)劃，更有成就"?從明天起開始減肥？或者開始努力鍛煉身體？

Only to have that enthusiasm fizzle away, and all our best intentions come to nothing?

那種熱情是否很快就消失了，而我們的目標(biāo)也完全沒有實(shí)現(xiàn)呢？

It's the most common thing in the world （besides bacteria） — the honest and fervent desire for self-improvement, followed by inaction or giving in to temptations, followed by guilt or giving up. Bridget Jones captured it best, writing her constant resolutions into her diary. “Will definitely go to the gym this afternoon.” Only to be followed by a binge of pastries followed by drinking and smoking.

世界上最常見的事莫過于，當(dāng)初誠摯而熱烈地追求自我發(fā)展目標(biāo)，而后卻由于懶怠和經(jīng)不住誘惑而放棄，最終內(nèi)疚不已。布麗琪特對(duì)此體會(huì)最深，她在日記中經(jīng)常寫到自己的決定“今天下午一定要去體育館”，然而最終卻以狂歡派對(duì)，喝酒，抽煙取而代之。

We're all Bridget Jones. It happens to the best of us. It's inertia at work, mixed with a bit of laziness as well as the very human trait of giving in to desires despite all the good intentions in the world.

我們都是布麗琪特。盡管我們有很多美好的目標(biāo)，但由于在工作中的慣性，懶惰，和對(duì)誘惑的妥協(xié)，這類事情常常發(fā)生在我們身上。

So how do we beat inertia and temptations? Easy. Seven simple steps, that you can do today. Really Do them today.

那么，我們?nèi)绾慰朔卸瑁謸跽T惑呢？我們應(yīng)該如何把理論轉(zhuǎn)化為實(shí)際行動(dòng)呢？很容易，七個(gè)簡(jiǎn)單的步驟，今天就可以實(shí)施，開始行動(dòng)吧。

1. Make a date. Right now. All the good intentions in the history of the universe mean nothing if you don't actually get started. And the only way to get started is to take action, right now. Not tomorrow, not later today, not in an hour, not when you finish reading this article. Right now! Look at your calendar, and make an appointment to create your action plan, or to take the first action （”Go walking at 5:30 p.m. today in the park,” for example）. What's the first action you can take to make your desires a reality? Create a healthier meal plan for tomorrow? Create a place for everything you use at work, so your organizing system doesn't fall apart in two day? Decide what that is and make an appointment for it, right now. Second part of this step: make that appointment the most important appointment on your schedule, more important than a doctor's appointment or a meeting with your boss.

確定時(shí)間，現(xiàn)在就確定。如果你不著手開始行動(dòng)，世界上從古至今一切好的目標(biāo)都只是空談。邁出第一步唯一的方法就是立即采取行動(dòng)，不是明天，不是今天晚些時(shí)候，不是一個(gè)小時(shí)之后，也不是你讀完這篇文章，而是此時(shí)此刻?？纯茨愕娜諝v吧，作一個(gè)行動(dòng)計(jì)劃，或者邁出第一步（比如，今天早上 5點(diǎn)半?yún)^(qū)公園散步）。從哪兒入手可以讓你實(shí)現(xiàn)愿望呢？是為明天做一個(gè)更健康的膳食計(jì)劃？還是把你工作上的所有事情理得僅僅有條，以免你的規(guī)劃不至于在兩天混亂不堪？現(xiàn)在就做出決定并堅(jiān)持去做。第二步：找出你計(jì)劃中最重要的幾點(diǎn)，這些甚至比和醫(yī)生的約定還重要，比和老板的會(huì)議還重要。

2. Set a small, achievable goal. Remember, inertia is a powerful force. If you haven't been exercising for a couple years, it's hard to get started. You're used to the way things are, and even if you want to change, it's difficult. So don't start out trying to conquer the world. Just conquer something exceedingly small. It might sound wimpy to say, “I'm going to walk for 10 minutes” or “I'm going to do 10 pushups and 1 chin up”， but those are much more likely to beat inertia than, “I'm going to exercise for 45 minutes today.” Be realistic, and make it very very achievable. It's the only way to beat inertia.

設(shè)定小的，可及的目標(biāo)。記住慣性是一種很大的力量。如果你幾年都沒有涉手某事， 剛開始時(shí)是很困難的。人們總是習(xí)慣于事物一貫的狀態(tài)，即使你想要改變它，也是很困難的。所以不要一開始就試圖征服世界，只需要從做好一些小事開始。“我要練習(xí)走10分鐘”，“我要堅(jiān)持做10個(gè)俯臥撐和1個(gè)仰臥起坐”，這些話聽起來有些怯懦，但卻比諸如“我今天要鍛煉45分鐘”之類的話更能讓人克服慣性。非?，F(xiàn)實(shí)，而且容易實(shí)現(xiàn)，這是唯一能克服慣性的方法。

“Try not. Do or do not. There is no try.” - Yoda in The Empire Strikes Back

“嘗試不可實(shí)現(xiàn)的目標(biāo)，就等于沒有嘗試”- Yoda in The Empire Strikes Back

3. Commit thyself, big time. It's this commitment that will keep you going after you overcome inertia. Sometimes we get filled up with enthusiasm, but then a few days later, that enthusiasm wanes and we submit to our old buddy laziness. Now, I'm not anti-laziness — just the opposite, I assure you — but we can't let it stop us from making our dreams come true. So instead, make a commitment, publicly. State your small, achievable goal, and tell it to as many people as you can. Call or email friends and family, tell all your coworkers, join an online forum related to your goal and tell all of them. Put it on your blog. However you do it, make sure people are aware of your goal, and that there's sufficient pressure to overcome laziness.

許下承諾，做得最好 。正是這種承諾驅(qū)使你在克服慣性后繼續(xù)前進(jìn)。有時(shí)，我們滿懷激情，但幾天后，熱情退去，我們又變得懶散了。我不是反對(duì)懶惰－－恰恰相反，我想讓你相信－－懶惰并不能阻止我們實(shí)現(xiàn)夢(mèng)想。所以反之，請(qǐng)公開地許下承諾，把你那些小小的，可及的目標(biāo)告訴盡可能多的人。告訴你的朋友和家人，或者寫郵件給他們，告訴你所有的同事，加入到和你目標(biāo)相關(guān)的網(wǎng)絡(luò)論壇中去，在博客中寫下你的目標(biāo)。無論如何，要讓人們知道你的目標(biāo)，這樣你就有足夠的壓力推動(dòng)你克服懶惰了。

4. Baby steps, baby. Again, inertia is a very strong force. I've said it before, but this is a very important step here: the best way to change is through baby steps. One small step at a time. Don't try to bite off too much. How is this different from the above step, setting a small and achievable goal? It's the same concept, but extended beyond the initial goal. It's taking things one little goal at a time, a bit at a time. For example, let's say you want to run a marathon, but currently your running regimen consists of running to the bathroom during commercial breaks while you're watching Lost. So do you go out and start a marathon training plan? Nope. You start by walking 10 minutes a day. Then, when that becomes a habit and too easy, walk 15 minutes. Then 20, then 30. Then jog a minute, walk a couple minutes, jog a minute, and so on, for those 30 minutes. Then jog 90 seconds, and so on, until you're running for 30 minutes. Do these steps a week or two at a time, so that all of a sudden, you're running for 45 minutes every other day … and you barely noticed the progression. That's the way you get to a goal … small progressions that are barely noticeable. Not by killing yourself the first day out.

一步步的做。慣性是非常強(qiáng)的力量，我之前提到過。最好的辦法是走好每一小步，這是非常重要的。每次一小步。不要嘗試一次做得過多。這與我們前面提到過的樹立小而可及的目標(biāo)有什么不同呢？其實(shí)是一樣的，只是不局限于最初的目標(biāo)，它是指每次樹立一個(gè)新的目標(biāo)，每次進(jìn)步一點(diǎn)。比如說，讓我們?cè)O(shè)想你要參加馬拉松比賽，但是最近你的生活習(xí)慣是在沉迷與看《迷失》，廣告期間還老跑到洗漱間。在這種狀態(tài)下，你還會(huì)出去參加馬拉松訓(xùn)練嗎？不，剛開始你每天走10分鐘，形成習(xí)慣后，每天走15分鐘。隨后變?yōu)?20分鐘，30分鐘，然后慢跑一刻鐘，走上半小時(shí)，再慢跑一刻鐘，如此反復(fù)。然后可以慢跑延長到30分鐘，直到你能跑上30分鐘。堅(jiān)持每周或每兩周一次，而后，突然有一天，你會(huì)發(fā)現(xiàn)每隔一天你能跑上45分鐘了---而你卻幾乎覺察不出這種進(jìn)展。那就是成功的方法----一點(diǎn)點(diǎn)地進(jìn)步，小得甚至不能察覺，而不是在第一天就讓你精力耗盡。

“Seventy percent of success in life is showing up.” - Woody Allen

“生命中百分之七十的成功正在顯現(xiàn)”----伍德艾倫

5. Hold thyself accountable. You've committed yourself publicly … but it's not enough to tell people your goal. You have to make it clear that they must hold you accountable to reporting to them your progress. Then report your progress to them regularly. Daily is better than weekly. Reporting to them makes sure that you will think twice about being lazy and forgoing your action plan.

讓你自己勇于承擔(dān)責(zé)任。你已經(jīng)向公眾許下了你的承諾---但僅僅告訴人們你的目標(biāo)是不夠的。你必須清楚你有責(zé)任向他們報(bào)告你的進(jìn)展。所以請(qǐng)按時(shí)匯報(bào)你的進(jìn)展情況，一天一次比每周一次好些。這樣可以促使你再三提醒自己不能懶惰，不能放棄計(jì)劃。

6. Motivate yourself. We've already discussed accountability and commitment, which are ways to put positive pressure on yourself — a form of motivation. Those are great, but you also want other types of motivation. You want to find ways to make your progress feel great … either through rewards, or the positive way you feel about your progress, or the positive way you feel when others see how well you're doing. Find a few different ways to motivate yourself — the more the better. Incorporate these into your plan. Tell people about them. Let them help push you along.

自我激勵(lì)。 我們已經(jīng)談到責(zé)任感和承諾，它們都是一種能給你積極壓力的激勵(lì)。這很好，但你還需要另外一種鼓勵(lì)，你需要一種讓你體會(huì)到成就感的方式---或許是通過一些獎(jiǎng)勵(lì)，或許是對(duì)自己取得的進(jìn)步德肯定，或許是為別人看到你的進(jìn)步而喜悅。 尋求許多不同的自我激勵(lì)方法，越多越好。把這點(diǎn)融入到你的計(jì)劃中去。告訴人們并讓他們推動(dòng)你前進(jìn)。

7. Just keep doing it, no matter what. You'll encounter obstacles, and falter and fall. Just get up and keep going. You'll face temptations and give in. That's OK. Just keep going. You'll make mistakes and get discouraged. No matter … just keep going. Learn from your mistakes, and … keep going. No matter what happens, keep going. If you're taking baby steps, you're holding yourself accountable, and you're actually doing something, you'll get there.

堅(jiān)持不懈，無論發(fā)生什么。你會(huì)遇到障礙，挫折，失敗，站起來，繼續(xù)向前。你會(huì)遇到誘惑并屈從，那沒關(guān)系，只要繼續(xù)前進(jìn)。你會(huì)犯錯(cuò)誤，會(huì)泄氣，沒事，只要繼續(xù)前進(jìn)。從錯(cuò)誤中總結(jié)教訓(xùn)，繼續(xù)前進(jìn)。無論發(fā)生什么，決不放棄，如果你一步步地做，敢于承擔(dān)責(zé)任，而且踏實(shí)肯干，就一定會(huì)成功的。

“Reality is merely an illusion, albeit a very persistent one” - Albert Einstein

“現(xiàn)實(shí)只是一種幻覺，雖然它持久穩(wěn)固”----艾伯特 愛因斯坦。