十个步骤培养一个新习惯

Changing a habit doesn’t require willpower. It requires strategy. Here’s ten tips to improve your tactics to make that resolution last:
Commit for Thirty Days - Stick to a change for thirty days. They require 95% of the effort, so place your focus where it counts – the first month.
Write it Down - Winston Churchill once said, “Plans are useless. Planning is invaluable.” The same is true if you want to make a change. Planning out what you want to do on paper can improve your odds of success.
Keep it Consistent - If you want to start exercising, running one day, biking another and dancing the next may be interesting, but it will be harder to make automatic. For the first month, make your new habit consistent to prevent slippage.
Make it Daily - What’s easier writing three blog entries a week or seven? Surprisingly, it is easier to adjust to doing it daily, then just a few times per week. I suggest keeping any habit daily for the first thirty days so it will stick better.
Know the Benefits - If you want a change to be permanent, a little motivation won’t cut it. Engross yourself in the benefits of your new habit. On a diet? Read the benefits of a healthy lifestyle and feel the difference eating well makes in your life. Budgeting? Research the impact it will have on your financial future, until you can feel the freedom it will buy you later in life.
Plan Ahead - Look for times that might upset your conditioning phase. This can be vacations, changes in your schedule or work events. The best way to keep a party from ruining your diet or a vacation from stopping your budget is to prepare in advance.
Make a Ritual - Before you start your habit, it can be helpful to have a ritual. If you want to wake up earlier each day, practice the same motion of turning off your alarm clock and stretching so it becomes your automatic response to the alarm.
Conserve Needs - Some habits aren’t stable. Notice when a new habit change leaves you with unmet needs. This could be eliminating web surfing and losing a form of rest or cutting television and losing entertainment. Replace the lost needs to keep you afloat.
Reward Yourself - Give yourself a reward after you finish your habit. This will reinforce the positive behavior and make the habit stronger.
Use “But” - A technique I learned from a prominent habit changing therapist is the “but” technique to condition new alternatives for thought habits. As soon as you start thinking negative thoughts, insert the word “but” and affirm something positive. i.e. “I’m don’t understand this, but, I’m a quick learner so I just need to find my own method.”





培养一个新习惯并不需要有强意志力，但是需要有策略地进行。这里我列举了十个步骤希望能改进你的策略，最后成功的培养新习惯：
坚持30天——无论如何坚持新习惯三十天。这需要你95%的努力，所以一定要在第一个月里坚持、坚持、再坚持。
记录下来——温斯顿·邱吉尔曾经说过“计划表并没有用，难能可贵的是计划”。如果你想改变一个习惯，就马上计划你想干什么并且记录下来。
保持一致——你决定培养锻炼的好习惯。但是你第一天跑步；第二天改成自行车；然后第三天又换成舞蹈，这样虽然让你的习惯变得有趣，可是却很难坚持并且形成固定的习惯。在培养习惯的第一个月内，保持你的习惯内容一致，不要任意的改变。
每日培养——请问是一周内更新3个博客还是坚持更新3个博客七周更容易？我惊讶的发现，起先坚持每日更新，过了一段时间后一周内更新几次更容易。所以我建议在培养好习惯的第一月内，每日都要坚持，这样就可以更容易的将习惯变成长久的。
了解收获——如果你想培养一个永久的习惯，你就需要一点点的动力。了解你能从新习惯里获取什么利益。建立一个好的饮食习惯？那阅读一些介绍健康饮食的杂志，感受健康生活的滋味。培养节约经济支出的好习惯？搜索一下，了解这个习惯对你未来财政有什么样的影响。只有发现了这些习惯能带来的好处，你会有不断的动力 促使你培养这个习惯。
提前计划——找一段适当的时间培养习惯。提前找出这个月内可能会破坏你培养的新习惯的事情，比如说假期旅游、工作日程改变等等。提前计划可以让你避免苦心培养的减肥计划被突然起来的生日party给搅浑了；也可以让你避免因旅游而捣乱了自己尝试建立的节约支出的好习惯。
举行仪式——在你开始新习惯前，最好举行一个仪式。如果你想养成早起的习惯，尝试关掉闹钟，培养形成自动的生物钟。
加点糖浆——有些习惯并不固定。一个新习惯形成，必然有旧习惯被抛弃，从而产生一些空洞。比方说：减少上网时间、减少某种形式的休息时间、减少看电视时间等等都会导致有空余的时间产生，所以你就要“加点糖浆”来填补空隙，使事情变得有连续性。
重金悬赏——每当自己成功培养了一个新习惯，就给自己一些奖赏（不一定是钱啦）。这样可以增援你的动力，让你继续坚持。
用“但是”——这是我从一位杰出的习惯培养专家那儿学会的，使用“但是”来改变习惯培 养中的坏情况。每当你坚持新习惯一段时间后，就或多或少地产生消极的想法。所以在每一个消极的想法后面加入“但是”，并且加入一些积极的想法。比方说， “我不知道这件事怎么做，但是！我是一个很聪明的人，会马上就学会的。”

辛巴

引用楼主宁馨儿于2007-10-23 13:58发表的 十个步骤培养一个新习惯 :

Changing a habit doesn’t require willpower. It requires strategy. Here’s ten tips to improve your tactics to make that resolution last:
Commit for Thirty Days - Stick to a change for thirty days. They require 95% of the effort, so place your focus where it counts – the first month.
Write it Down - Winston Churchill once said, “Plans are useless. Planning is invaluable.” The same is true if you want to make a change. Planning out what you want to do on paper can improve your odds of success.
Keep it Consistent - If you want to start exercising, running one day, biking another and dancing the next may be interesting, but it will be harder to make automatic. For the first month, make your new habit consistent to prevent slippage.
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湘元

新的学期已经开始一周了，但是仍旧很懒散，希望自己能更进。

zhoukang

Learning English