别追求巨大改变，从微小习惯开始【TED演讲】
共 3 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 别追求巨大改变，从微小习惯开始【TED演讲】 中英双语 | 17:19 |
| P2 | 别追求巨大改变，从微小习惯开始【TED演讲】 英文字幕(注释 | 17:19 |
| P3 | 别追求巨大改变，从微小习惯开始【TED演讲】 无字幕(中英外 | 17:19 |
P1 · 别追求巨大改变，从微小习惯开始【TED演讲】 p01 中英双语 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | It's great to be with you guys today. | 很高兴今天能和你们在一起 |
| 0:03 | I had to get up at like four in the morning | 我早上四点起床 |
| 0:05 | because I live in the wine country. | 因为我住在酒乡 |
| 0:08 | And so driving down here, early in the morning | 所以在清晨开车过来 |
| 0:11 | and the sun was coming up, it was, on one hand, | 太阳升起, 一方面, |
| 0:15 | I wanted a little more sleep. | 我想多睡一会 |
| 0:16 | On the other hand, it was a beautiful morning coming in. | 另一方面,一个美丽的早晨来了。 |
| 0:22 | I teach at Stanford University. | 我在斯坦福大学教书 |
| 0:24 | I do that one day a week. | 我每周一天都这样 |
| 0:25 | I figured out how to do that along with the internet | 我知道怎么用互联网来做 |
展开字幕全文（378 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | It's great to be with you guys today. | 很高兴今天能和你们在一起 |
| 2 | I had to get up at like four in the morning | 我早上四点起床 |
| 3 | because I live in the wine country. | 因为我住在酒乡 |
| 4 | And so driving down here, early in the morning | 所以在清晨开车过来 |
| 5 | and the sun was coming up, it was, on one hand, | 太阳升起, 一方面, |
| 6 | I wanted a little more sleep. | 我想多睡一会 |
| 7 | On the other hand, it was a beautiful morning coming in. | 另一方面,一个美丽的早晨来了。 |
| 8 | I teach at Stanford University. | 我在斯坦福大学教书 |
| 9 | I do that one day a week. | 我每周一天都这样 |
| 10 | I figured out how to do that along with the internet | 我知道怎么用互联网来做 |
| 11 | and phone calls and what have you. | 还有电话 还有你有什么 |
| 12 | And my work's all about behavior | 我的工作就是行为 |
| 13 | and how you design to change people's behaviors. | 以及如何设计改变人们的行为。 |
| 14 | And what we're going to do right now, | 而我们现在要做的, |
| 15 | we're gonna practice some behavior change. | 我们要改变一下行为 |
| 16 | And the organizers of this event have been very good | 这次活动的组织者非常出色 |
| 17 | at providing some supplies. | 提供一些用品。 |
| 18 | So I want all of you to look under your seat right now | 所以我要你们现在都看看座位下面 |
| 19 | and see what surprise is waiting for you. | 看看有什么惊喜等着你 |
| 20 | What I want you to do, | 我想让你做的 |
| 21 | and we debated whether we should really do this or not, | 我们辩论我们是否真的应该这样做, |
| 22 | but we're gonna do it, | 但我们会做到这一点, |
| 23 | is I want you to tear off one piece of floss like this. | 我要你像这样撕掉一块牙线 |
| 24 | And what we're gonna do, don't do it quite yet, | 而我们要做的, 不要做相当的, |
| 25 | we're gonna practice what I call a tiny habit. | 我们要练习我所说的小习惯 |
| 26 | And in this case, we're gonna do something very, very small | 在这种情况下,我们会做一些非常,非常小的事 |
| 27 | and I'm gonna have you floss one tooth. | 我要给你一颗牙 |
| 28 | Not yet, we're gonna do it all together. | 还没有,我们要一起做这一切。 |
| 29 | I know some of you think that's kind of gross, | 我知道你们有些人觉得这有点恶心 |
| 30 | but we can do this. | 但我们可以做到这一点。 |
| 31 | Now, there's one more piece, | 现在,还有一块, |
| 32 | and I'll explain this a little bit later in my presentation. | 我稍后再解释一下 |
| 33 | After you do a tiny behavior | 做个小动作后 |
| 34 | that you want to repeat in the future or maybe expand, | 你想在未来重复,或可能扩大, |
| 35 | what you need to do is celebrate victory. | 你需要做的是庆祝胜利。 |
| 36 | Immediately, right away. | 马上,马上 |
| 37 | So I'm not talking about going out to the bar | 所以我不是说去酒吧 |
| 38 | or going and making cookies or what have you. | 或者去做饼干 或者你有什么 |
| 39 | You need to tell yourself in some way that you're awesome. | 你得以某种方式告诉自己你很棒 |
| 40 | Okay, so we're gonna practice this. | 好吧,所以我们要练习这个。 |
| 41 | There's a few ways to do this. | 亦有数种法. |
| 42 | I've mapped out 10 different ways to celebrate, | 我规划了十种不同的庆祝方式 |
| 43 | but we're gonna start with one that's pretty common, | 但我们要从一个很常见的开始 |
| 44 | that works, and it goes like this. | 就是这样的 |
| 45 | I'm awesome. | 我超赞的。 |
| 46 | Okay, you ready? | 好了,你准备好了吗? |
| 47 | One, two, three, I'm awesome. | 一,二,三,我很厉害。 |
| 48 | Okay, let's try another celebration. | 好吧,让我们试试另一个庆祝。 |
| 49 | And this one is bingo. | 这个是宾果 |
| 50 | Ready? | 准备好了吗? |
| 51 | One, two, three, bingo. | 一 二 三 宾果 |
| 52 | Awesome. | 厉害 |
| 53 | Now, I'm awesome. | 现在,我真棒。 |
| 54 | There are some people, | 有些人, |
| 55 | when they're working with tiny habits with me, | 当他们和我合作时 |
| 56 | they like doing a little dance. | 他们喜欢跳舞 |
| 57 | And that makes them feel like, yeah, I'm rocking it. | 这让他们觉得,是的,我在摇晃它。 |
| 58 | Okay, so ready? | 好了,准备好了吗? |
| 59 | Little dance, one, two, three. | 小舞一两三. |
| 60 | Awesome, okay. | 真棒,好吗。 |
| 61 | Now, we're gonna get to this in a minute, | 现在,我们将得到 这一点在一分钟内, |
| 62 | so just hang tight. | 所以坚持住。 |
| 63 | I'll give you a little bit of background | 我给你一些背景 |
| 64 | and we're gonna practice this together. | 我们要一起练习 |
| 65 | You guys are great sports | 你们是伟大的运动 |
| 66 | in practicing the celebrations with me. | 和我一起练习庆祝 |
| 67 | I'm obsessed with how behavior works. | 我沉迷于行为如何运作. |
| 68 | Even on vacation, I'm thinking about behavior, | 即使在度假时,我在考虑行为 |
| 69 | I'm watching behavior, I'm reading stuff on it, | 我在观察行为,我读的东西在上面, |
| 70 | I'm trying to understand it systematically. | 我试图系统地理解它。 |
| 71 | And when I'm sleeping, and this is a little bit scary, | 当我睡觉时,这有点吓人, |
| 72 | I'm thinking about behavior model, | 我在想行为模式, |
| 73 | behavior grid, domino actions, | 行为网格,多米诺动作, |
| 74 | motivation waves in my sleep. | 我睡梦中的动力波 |
| 75 | And this happens almost every night now, | 现在几乎每晚都这样 |
| 76 | so that's a little freaky, but I learn things, | 所以这有点怪异, 但我学习的东西, |
| 77 | so that's nice. | 所以这是很好的。 |
| 78 | I would have never expected that a year ago, | 我没想到一年前, |
| 79 | that today I would be doing 50, 60, 70 pushups a day. | 今天我每天做50、60、70次俯卧撑 |
| 80 | But all this is part of being obsessed with the behavior. | 但这一切都是沉迷于行为的一部分。 |
| 81 | And one of the things that you need to do | 还有一件你需要做的事 |
| 82 | if you, is practice changing your own behavior. | 如果你在练习改变自己的行为 |
| 83 | And that gives you an understanding of how behavior works. | 这让你了解行为是如何运作的。 |
| 84 | Now, the way I arrived here was very much like the flossing, | 现在,我来到这里的方式 是非常像牙刷, |
| 85 | but a little bit different, and this was the equation. | 但有点不同, 这就是方程式。 |
| 86 | After I pee, I will do two pushups. | 我撒尿后,我会做两个俯卧撑。 |
| 87 | Okay, so I'd use the facility, | 好吧,所以我会利用设施, |
| 88 | yes, technically you flush the toilet first, | 是的,技术上你先冲厕所 |
| 89 | and then two pushups, and you're done, | 然后两个俯卧撑,你完成了, |
| 90 | and you go, awesome, okay? | 你走,真棒,好吗? |
| 91 | That's, yeah, okay, awesome, yeah. | 这是,是啊,好吧,真棒,是啊。 |
| 92 | Well, after two, it's really easy, you move on, | 过了两分钟,就很容易了,你继续 |
| 93 | then you do five, then you do eight, | 然后你做5,然后你做8, |
| 94 | and the current, where I'm at now, I do eight, | 和水流,我现在在哪里,我做8, |
| 95 | but I always do extra credit, so I tend to do 12 or so, | 但我总是做额外的功劳, 所以我倾向于12左右, |
| 96 | and it adds up over the day. | 和它补充了一天。 |
| 97 | I end up doing, who knows, 50, 60, 70, | 我最终会做,谁知道, 50,60,70, |
| 98 | depending on how much water I've had and other factors. | 取决于我有多少水和其他因素。 |
| 99 | The good news is that behavior and behavior change | 好消息是行为和行为改变 |
| 100 | is not as complicated as most people think. | 并不像大多数人认为的那样复杂。 |
| 101 | It's systematic, and there are ways to understand behavior | 这是系统化的,有 方法来理解行为 |
| 102 | that are pretty straightforward and simple, | 很简单, |
| 103 | and I'm gonna share some of those with you today. | 我今天要跟你们分享一些 |
| 104 | There are 15 ways behaviors can change. | 有15种行为方式可以改变. |
| 105 | They're not hundreds of behavior types, there's 15 ways. | 它们不是数百种行为类型,有15种方式. |
| 106 | When we talk about health behavior change, | 当我们谈论健康行为改变, |
| 107 | people are mostly talking about long-term change, | 人们主要谈论长期变革, |
| 108 | and this row, these are the five | 而这行,这些是五 |
| 109 | that represent different types of long-term change. | 代表着不同类型的长期变化。 |
| 110 | I'm not gonna go into depth here, | 我不会深入到这里, |
| 111 | but what I want to explain to you | 但我想向你解释 |
| 112 | is when it comes to long-term change, | 当它涉及到长期的变化, |
| 113 | there's only two ways you can get it done. | 只有两种方法可以做到 |
| 114 | Number one, you can change your environment. | 第一,你可以改变环境。 |
| 115 | So before, here's your environment, | 所以之前,这里是你的环境, |
| 116 | certain behavior, and then after, | 某些行为,然后, |
| 117 | the changed environment changes your behavior. | 改变的环境会改变你的行为。 |
| 118 | That's a reliable way. | 这是可靠的方法。 |
| 119 | It also includes your social environment. | 这还包括你的社会环境。 |
| 120 | Before, after. | 之前,后来。 |
| 121 | Now, changing the environment is a reliable way | 现在,改变环境是可靠的方法 |
| 122 | to change your behavior, however it can be tricky, | 改变你的行为,尽管它可能很棘手, |
| 123 | especially the social environment, | 特别是社会环境, |
| 124 | with families and coworkers and so on. | 与家人和同事,等等。 |
| 125 | So there's one other way of changing | 所以还有一种方法可以改变 |
| 126 | your behavior long-term, and I'll give you a hint. | 你的行为长期, 我会给你一个提示。 |
| 127 | It does not have to do with motivation. | 这与动机无关。 |
| 128 | Surprise, motivation actually applies | 惊喜,动机实际上适用 |
| 129 | to other kinds of temporary behavior change, | 到其他类型的临时行为改变, |
| 130 | but not long-term. | 但不是长期。 |
| 131 | In other words, relying primarily on motivation | 换言之,主要依靠动机 |
| 132 | to change your behavior long-term is a losing strategy, | 改变你的行为 长期是一个失败的策略, |
| 133 | and similarly for willpower. | 同样的意志力。 |
| 134 | So you can take those off the table | 让你把这些从桌子上拿下来 |
| 135 | if you make the behavior change tiny enough. | 如果你把行为改变得足够小 |
| 136 | Now, in this grid, this is where habits live, blue path. | 现在,在这个网格中, 这是习惯生活的地方,蓝色的路径。 |
| 137 | It's something familiar that you do from now on, | 你从现在开始就是这么熟悉的 |
| 138 | and if you make that very tiny, like two push-ups, | 如果你做的非常小, 像两个俯卧撑, |
| 139 | floss one tooth, and so on, it's very easy to repeat | 牙线一齿,等等,很容易重复 |
| 140 | and make that become a habit. | 并使之成为习惯。 |
| 141 | Think about it this way. | 这么想吧 |
| 142 | You already know how to floss all your teeth. | 你已经知道怎么打牙了 |
| 143 | That's not what you're lacking. | 这不是你缺少的。 |
| 144 | What you're lacking is the automaticity of flossing. | 你所缺少的,是自动的流线。 |
| 145 | So you don't need to train flossing all your teeth. | 所以你不用训练牙刷了 |
| 146 | You need to train making it automatic. | 你需要训练 使它自动。 |
| 147 | Now, in the persuasion boot camps that I teach, | 在我教的劝导营里 |
| 148 | we geek out about this kind of stuff, | 我们为这种事发狂 |
| 149 | and this is one of the crews with me | 这是跟我一起的船员之一 |
| 150 | up in the wine country doing it. | 在葡萄酒乡做。 |
| 151 | We look at the sequences of behaviors | 我们看看行为的顺序 |
| 152 | that eventually land you here to habit. | 最终你在这里习以为常 |
| 153 | We won't go in that kind of depth today, | 我们今天不会去那种深度, |
| 154 | but what I do wanna say, | 但我想说的是, |
| 155 | and this is a little bit controversial, | 这有点有争议的, |
| 156 | is this puzzle is solved, | 这个谜题解决了 |
| 157 | and I'm gonna share the pieces with you, | 我会跟你分享这些作品, |
| 158 | and I'm gonna share some ways that it got solved, | 我将分享一些方法 它得到了解决, |
| 159 | and we'll see what you think, | 我们看看你怎么想 |
| 160 | that there's a new way to create habits | 一种创造习惯的新方式 |
| 161 | that is reliable and systematic. | 这是可靠和系统的。 |
| 162 | Now, when we look at health outcomes, bullseye, | 现在,当我们看 健康结果,牛眼, |
| 163 | what do we wanna do? | 我们该怎么办? |
| 164 | Well, things like lose weight, manage stress, and so on. | 比如减肥 应付压力等等 |
| 165 | But if you design for the outcomes, | 但是如果你设计的结果, |
| 166 | you're designing at the wrong place, | 你在错误的地方设计, |
| 167 | you need to design for the behaviors | 你需要设计行为 |
| 168 | that lead to the outcome. | 导致结果。 |
| 169 | And if you take an issue like weight loss, | 如果你把一个问题 像减肥, |
| 170 | there are many, many behaviors | 有很多,很多行为 |
| 171 | that can contribute to that outcome, | 有助于取得这一成果, |
| 172 | stress reduction, eating better, and so on. | 减轻压力,吃得更好等等。 |
| 173 | And I would propose that most of the behaviors | 我建议大部分的行为 |
| 174 | that we need to do are habits. | 我们需要做的是习惯。 |
| 175 | So of the 15 ways behaviors can change, | 所以在15种行为方式中, |
| 176 | the one that matters most to long-term health are habits. | 长期健康最重要的就是习惯。 |
| 177 | And as we create what I call these tiny habits, | 当我们创造我所说的这些小习惯时 |
| 178 | and we can't do it all at once, | 而我们不能一举一动 |
| 179 | little by little, we will then approach this health outcome | 然后我们就会逐渐接近健康结果 |
| 180 | in a very reliable way, in a way that doesn't regress, | 在非常可靠的方式, 在不倒退的方式, |
| 181 | in a way that doesn't make you, oh, I give up, | 我放弃了 |
| 182 | no, I'm just gonna go back to how I was. | 不,我只是要回到过去的样子。 |
| 183 | Let me share a personal example, | 让我举个例子 |
| 184 | and I hesitated about including this, but I will. | 但我会的 |
| 185 | In 2010, I got one of these scales that's super high-tech, | 在2010年,我得到了一个这些尺度 超级高科技, |
| 186 | and it can tweet out your weight, okay? | 它可以推特 显示你的体重,好吗? |
| 187 | So I set it up, so it's tweeting my weight. | 所以我设置了它,所以它在推特上表达我的体重. |
| 188 | So I started tweeting it out in 2010, | 我于2010年开始发微博, |
| 189 | and this is about a year. | 这是大约一年。 |
| 190 | So you can see what's going on there. | 故能观其境界. |
| 191 | Not much change, up and down, up and down. | 变化不大,上下不息. |
| 192 | What I learned was, number one, | 我学到的第一 |
| 193 | simply tweeting your weight | 只是推特上的你的体重 |
| 194 | didn't seem to have any effect on me, | 看来对我没什么影响 |
| 195 | and I looked up others who had done it, | 我调查了其他凶手 |
| 196 | didn't seem to have lots of impact. | 似乎没有太大的影响。 |
| 197 | Number two, my Twitter followers hated it, so I stopped. | 第二,我的Twitter追随者讨厌它,所以我停下来了. |
| 198 | But I kept, you know, I'd made it a habit | 但是,我一直,你知道, 我把它作为一个习惯 |
| 199 | of stepping on the scale, it was right there. | 踩在秤上, 它就在那里。 |
| 200 | A few months later, going up. | 数月后,升. |
| 201 | So at one point, I thought, okay, | 所以有一点,我想,好吧, |
| 202 | I've been doing this thing called tiny habits. | 我一直在做这个叫小习惯的事 |
| 203 | It's something I've applied elsewhere. | 这是我在别处应用过的 |
| 204 | Now I'm gonna apply it to weight loss, | 现在我要把它应用于减肥, |
| 205 | because I wanna lose some pounds. | 因为我想减肥 |
| 206 | So after creating many, many, many, many tiny habits, | 所以在创造出许多,许多,许多,许多小习惯之后, |
| 207 | this is where I am this week. | 我这周就在这 |
| 208 | So that's probably the course of a year or so. | 所以这可能是一年左右的路程。 |
| 209 | So you can see, no real change. | 所以,你可以看到,没有真正的变化。 |
| 210 | And then putting together, little by little, | 然后拼凑在一起 慢慢地 |
| 211 | these tiny habits that took root and would grow, | 这些细小的习惯 扎根并成长, |
| 212 | I believe I've made a long-term change. | 我想我已经做了一个长期的变化。 |
| 213 | Now we'll see five, 10 years from now, | 现在,我们将看到5,10年后, |
| 214 | but it seems like these habits will be very hard to undo. | 但似乎这些习惯很难改变 |
| 215 | So I put this out there. | 所以我把这个放在那里。 |
| 216 | When you know how to create tiny habits, | 当你知道如何创造小习惯, |
| 217 | you can change your behavior and your life forever. | 你可以永远改变你的行为和生活 |
| 218 | Now let me back up and explain | 现在让我回去解释一下 |
| 219 | how I honed in on the formula of tiny habits, | 我是如何在微小的习惯的配方, |
| 220 | and you can see whether it syncs | 您可以看到它是否同步 |
| 221 | with how you think about it. | 和你的想法一样 |
| 222 | There are three things that have to happen | 有三件事必须发生 |
| 223 | at the same moment to cause a behavior. | 在同一时刻引起一种行为。 |
| 224 | Number one, there has to be some level of motivation. | 第一,必须有一定程度的动机。 |
| 225 | You gotta wanna keep your teeth clean. | 你得保持你的牙齿干净。 |
| 226 | You gotta wanna get stronger with push-ups | 你要更强一些 做俯卧撑 |
| 227 | or something like that. | 或者类似的东西。 |
| 228 | Next, you have to have the ability to do it. | 接下来,你必须有能力做到这一点。 |
| 229 | And then there has to be a trigger. | 然后必须有一个触发器。 |
| 230 | Now when I say trigger, I mean call to action. | 现在,当我说触发, 我的意思是呼吁采取行动。 |
| 231 | It's the thing that says do push-ups now, | 是说做俯卧撑 |
| 232 | floss your teeth now, and so on. | 牙线现在,等等。 |
| 233 | And it's these three things together. | 而此三事合为一体. |
| 234 | When they combine at once, | 当他们同时结合, |
| 235 | then the behavior will also occur. | 然后行为也会发生 |
| 236 | Whether it's floss your teeth, do push-ups, | 不管是牙线还是俯卧撑 |
| 237 | what have you, send a thank you note. | 你怎么了 发个谢谢信 |
| 238 | Now motivation ability are trade-offs. | 现在动机能力是取舍。 |
| 239 | And this line, this curved line represents that trade-off. | 而这条线,这个弯曲的线代表了这种权衡. |
| 240 | And if you're anywhere above the line | 如果你在线上任何地方 |
| 241 | and the trigger occurs, you will do the behavior. | 扳机发生,你会做的行为。 |
| 242 | So let me give some examples of this. | 因此,让我举几个例子。 |
| 243 | Here below the line, let's say I want you to run a marathon | 在线下,我要你跑马拉松 |
| 244 | and you have no motivation to run a marathon. | 而你没有跑马拉松的动机。 |
| 245 | Both low motivation and it's hard. | 动机既低又难. |
| 246 | When I say run a marathon, run a marathon, | 当我说跑马拉松,跑马拉松, |
| 247 | you're not gonna do it. | 你不会这么做的 |
| 248 | No matter how many times I make that call to action. | 不管我多少次呼吁采取行动。 |
| 249 | In contrast, if I say, oh, walk outside and walk back in, | 反之,如果我说,哦, 走出去,走回来, |
| 250 | maybe 30 seconds, simple to do. | 也许30秒,很简单 |
| 251 | You're above the line. | 尔时优娄频螺迦叶. |
| 252 | Still you may not be very motivated | 不过你可能不太有动机 |
| 253 | because it's so easy to do. | 因为它是如此容易做。 |
| 254 | Now let's move up here. | 现在,让我们搬到这里。 |
| 255 | It's hard to do. | 难成. |
| 256 | I'm asking you to do something very hard. | 我请你做点非常难的事 |
| 257 | In order to do something that's difficult, | 为了做一些困难的事 |
| 258 | you need high levels of motivation. | 您需要高水平的动力。 |
| 259 | In fact, I think that's the purpose. | 事实上,我想这就是目的。 |
| 260 | That's the only use of motivation in our lives | 那是我们生命中唯一的动力 |
| 261 | is to allow us to do hard things. | 是允许我们做艰难的事情。 |
| 262 | And if we're not doing hard things, | 如果我们不做坏事, |
| 263 | we don't need that much motivation. | 我们不需要那么多动力 |
| 264 | When our motivation lags, boom, can't do it. | 等我们的动机落后了, 砰,不能做到这一点。 |
| 265 | Motivation's very slippery. | 动机很滑 |
| 266 | So if you set yourself up to do something hard | 所以,如果你陷害自己 做一些艰难的事情 |
| 267 | and you have to somehow sustain the motivation, | 你必须保持这个动机 |
| 268 | the motivation's gonna drop down | 动机会下降 |
| 269 | and there's gonna be a point where you don't do it | 并且会有一个点 你不这样做 |
| 270 | and habits are about repeating it | 习惯是重复它 |
| 271 | and you won't create the habit. | 而你不会创造这个习惯。 |
| 272 | So as I looked at this, | 所以当我看着这个, |
| 273 | as I looked at my behavior model, I thought, | 当我看着我的行为模式,我想, |
| 274 | let's go right here, easy to do, | 让我们在这里,容易做, |
| 275 | stuff that's so easy to do, | 很简单的事 |
| 276 | it doesn't require much motivation at all. | 它不需要太多的动力。 |
| 277 | So whether your motivation's high, you'll still do it. | 所以,无论你的动机是否高,你仍然会这样做。 |
| 278 | Whether it's low, you'll stew it. | 不论低,你都会炖熟的. |
| 279 | And so this is where the insight around | 因此,这就是这里的洞察力 |
| 280 | let's make it really tiny, really tiny, | 让我们让它真的很小,真的很小, |
| 281 | like one tooth, two pushups, one sip of water, and so on. | 如一齿,两俯卧撑,一口水等. |
| 282 | Well, when you look at it in this way, | 好吧,当你这样看它, |
| 283 | the smiley face, we're accounting for motivation, | 笑脸,我们正在考虑动机, |
| 284 | we're accounting for ability. | 我们在考虑能力 |
| 285 | So in the equation B equals MAT, those things are done. | 因此,在方程式B等于MAT中,这些事情就完成了. |
| 286 | What wasn't done and what I hadn't solved was the trigger. | 我还没解决的就是触发器 |
| 287 | How do we trigger that behavior easily? | 我们如何轻易触发这种行为? |
| 288 | Well, one day I came home from the gym, | 有一天我从健身房回来 |
| 289 | I went into the bathroom, I got in the shower, | 我去了洗手间 洗了澡 |
| 290 | I turned on the shower, I got out, I dried off, | 我打开淋浴,我下车,我干掉, |
| 291 | I went into my bedroom, I opened the sock drawer, | 我去了我的卧室, 我打开了袜子抽屉, |
| 292 | and at that moment it hit me, after. | 在那一刻,它击中了我,之后。 |
| 293 | The secret was after. | 秘密是后来的 |
| 294 | If you use an existing behavior in your life | 如果你用你生命中已有的行为 |
| 295 | and you put the new tiny behavior after it, | 你把新的小行为 之后, |
| 296 | you can use the existing behavior to be the trigger. | 您可以使用已有的行为来触发。 |
| 297 | So I was looking for what is the T, what is the trigger? | 所以我在寻找什么是T,什么是触发器? |
| 298 | Well, the triggers are your existing behaviors. | 触发器是你的现有行为 |
| 299 | I was pretty happy about this. | 我很高兴 |
| 300 | I thought this was a breakthrough. | 我认为这是一个突破。 |
| 301 | It means you don't have to put up post-it notes, | 意思是,你不用写后笔记 |
| 302 | you don't have to set alarms, and so on. | 你不需要设置警报器等等 |
| 303 | You just establish what it will come after. | 你只需要确定它会有什么结果 |
| 304 | So I went off, mapped this out, | 于是我走了,绘制了地图, |
| 305 | and started practicing tiny habits, more and more on my own, | 并开始练习小习惯, 越来越多的我自己, |
| 306 | applied them to many things. | 把它们应用到很多事情上。 |
| 307 | And then about a year ago, after I'd done this a while, | 大约一年前 我做了一段时间后 |
| 308 | I thought, you know, I'm gonna invite some friends to do it, | 我想,你知道, 我会邀请一些朋友做到这一点, |
| 309 | and it kind of grew from there. | 它从那里长出来 |
| 310 | So today there's, I've actually coached | 所以,今天有, 我实际上指导 |
| 311 | over 20,000 tiny habits, | 超过两万个小习惯, |
| 312 | and this is a snapshot from the spreadsheet. | 这是电子表格的快照。 |
| 313 | Here's the format for tiny habits. | 以下是小习惯的格式. |
| 314 | It looks like this. | 看起来像这样 |
| 315 | After I, whatever your existing behavior is, | 我之后 无论你现在的行为如何 |
| 316 | I call that an anchor, I will floss one tooth, | 我管它叫锚,我打一颗牙 |
| 317 | do two push-ups, and so on. | 做两次俯卧撑等等 |
| 318 | So what kinds of tiny habits do people create? | 那么人们会创造什么样的小习惯? |
| 319 | This is from this upcoming week. | 这是下周的报导 |
| 320 | I grabbed this out of the database. | 我从数据库里拿了这个 |
| 321 | A lot of habits are geared toward the morning. | 很多习惯都是朝向早晨的 |
| 322 | After I start my morning coffee, | 我早上开始喝咖啡后 |
| 323 | I will tidy one item in the living room. | 我会在客厅收拾一件东西 |
| 324 | Other habits are toward the evening, | 其他的习惯是晚上, |
| 325 | where you have routines already set up. | 在那里,你已经有了常规。 |
| 326 | After I enter the house at the end of the day, | 我最后进屋后 |
| 327 | I will kiss my wife for 10 seconds. | 我会吻我的妻子10秒。 |
| 328 | These kind of tiny habits work out really well. | 这些小习惯很有效 |
| 329 | So as you think about changing your life, | 所以当你想改变你的生活时 |
| 330 | think about framing it in terms of this format. | 考虑用这种格式来设定它。 |
| 331 | After I pick an existing habit that you do every day | 我挑出你每天的习惯 |
| 332 | with the same frequency | 频率相同 |
| 333 | that you want the new behavior to happen, | 你想让新行为发生 |
| 334 | I will, and you've got to make it super tiny. | 我会的,你必须让它超级小。 |
| 335 | After I pee, I will do two push-ups. | 我撒尿后,我会做两个俯卧撑。 |
| 336 | After I walk in the door, I will hang my keys on the hook. | 我走进门后,会把我的钥匙挂在钩子上. |
| 337 | After I brush my teeth, I will floss one tooth. | 我刷牙后,我会打牙 |
| 338 | That makes sense, right? | 这有道理,对不对? |
| 339 | That brushing becomes the trigger or the anchor | 刷子变成扳机或锚 |
| 340 | for flossing one tooth, and then you celebrate it. | 用来擦牙,然后你庆祝它。 |
| 341 | So now we're on to the practice time. | 现在我们开始练习时间。 |
| 342 | You ready for this? | 你准备好了吗? |
| 343 | Everyone get out your floss. | 大家都把牙线弄出来 |
| 344 | Okay, in your minds visualize you're brushing your teeth. | 好吧,在你的脑海里 想象你刷牙。 |
| 345 | Oh, I think we need to practice celebration. | 哦,我想我们需要练习庆祝。 |
| 346 | We're gonna go awesome, right? | 我们要去真棒,对不对? |
| 347 | One, two, three, awesome. | 一 二 三 厉害 |
| 348 | Okay, all right, we brush our teeth, floss one tooth. | 好吧,好吧,我们刷牙,一牙。 |
| 349 | One, two, three, awesome. | 一 二 三 厉害 |
| 350 | Okay, if you keep at that over time, | 好吧,如果你坚持 一段时间, |
| 351 | it'll get easier and easier to floss your teeth | 牙刷会越来越容易 |
| 352 | and you can floss more and more. | 你可以越来越多的打火机。 |
| 353 | There's different ways to celebrate. | 颂有不同法. |
| 354 | Find the celebration that works for you. | 找到对你有用的庆典 |
| 355 | Here's the phrase, and it comes down to this. | 这句话是这样的 |
| 356 | I live up in the wine country. | 我住在酒乡 |
| 357 | I do a lot with the earth as much as I can, | 我尽我所能做很多与地球, |
| 358 | and this seems to map exactly what I'm talking about. | 这似乎是地图 确切的我在说什么。 |
| 359 | Plant a tiny seed in the right spot | 在右边种个小种子 |
| 360 | and it will grow without coaxing. | 它会生长而不凝结。 |
| 361 | The tiny seed. | 细小的种子。 |
| 362 | This pumpkin came from a tiny seed | 这个南瓜来自一个小种子 |
| 363 | that actually we didn't even plant. | 其实我们甚至没有栽培。 |
| 364 | It came from the chicken manure | 是鸡粪来的 |
| 365 | that we put in the garden and it grew. | 我们把它放在花园里,它生长。 |
| 366 | We didn't have to do anything to it. | 我们没有做任何事情。 |
| 367 | It just grew with tiny seed in the right spot. | 它只是用小种子生长在合适的地方。 |
| 368 | So I encourage you to look at your lives, | 所以我鼓励你看看你的生活, |
| 369 | look at what you wanna change, | 看看你想改变什么 |
| 370 | break it down to tiny behaviors | 分解为小行为 |
| 371 | and put them in the right spot. | 把它们放在合适的位置 |
| 372 | The right spot is after something you're already doing | 合适的地方就是在做你已经做的事之后 |
| 373 | and allow it to grow. | 并允许它生长。 |
| 374 | You don't have to amp up motivation. | 你不必增加动力 |
| 375 | You don't have to draw that much on willpower. | 你不必用意志力来画这么多 |
| 376 | All you have to do is plan it out | 你只需要计划一下 |
| 377 | and let this natural process emerge. | 让这个自然过程出现 |
| 378 | Thanks, everybody. | 谢谢各位 |
该视频共有字幕 379 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 别追求巨大改变，从微小习惯开始【TED演讲】 p02 英文字幕(注释+中文外挂) (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | It's great to be with you guys today. | 很高兴今天能和你们在一起 |
| 0:03 | I had to get up at like four in the morning | 我早上四点起床 |
| 0:05 | because I live in the wine country. | 因为我住在酒乡 |
| 0:08 | And so driving down here, early in the morning | 所以在清晨开车过来 |
| 0:11 | and the sun was coming up, it was, on one hand, | 太阳升起, 一方面, |
| 0:15 | I wanted a little more sleep. | 我想多睡一会 |
| 0:16 | On the other hand, it was a beautiful morning coming in. | 另一方面,一个美丽的早晨来了。 |
| 0:22 | I teach at Stanford University. | 我在斯坦福大学教书 |
| 0:24 | I do that one day a week. | 我每周一天都这样 |
| 0:25 | I figured out how to do that along with the internet | 我知道怎么用互联网来做 |
展开字幕全文（386 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | It's great to be with you guys today. | 很高兴今天能和你们在一起 |
| 2 | I had to get up at like four in the morning | 我早上四点起床 |
| 3 | because I live in the wine country. | 因为我住在酒乡 |
| 4 | And so driving down here, early in the morning | 所以在清晨开车过来 |
| 5 | and the sun was coming up, it was, on one hand, | 太阳升起, 一方面, |
| 6 | I wanted a little more sleep. | 我想多睡一会 |
| 7 | On the other hand, it was a beautiful morning coming in. | 另一方面,一个美丽的早晨来了。 |
| 8 | I teach at Stanford University. | 我在斯坦福大学教书 |
| 9 | I do that one day a week. | 我每周一天都这样 |
| 10 | I figured out how to do that along with the internet | 我知道怎么用互联网来做 |
| 11 | and phone calls and what have you. | 还有电话 还有你有什么 |
| 12 | And my work's all about behavior | 我的工作就是行为 |
| 13 | and how you design to change people's behaviors. | 以及如何设计改变人们的行为。 |
| 14 | And what we're going to do right now, | 而我们现在要做的, |
| 15 | we're gonna practice some behavior change. | 我们要改变一下行为 |
| 16 | And the organizers of this event have been very good | 这次活动的组织者非常出色 |
| 17 | at providing some supplies. | 提供一些用品。 |
| 18 | So I want all of you to look under your seat right now | 所以我要你们现在都看看座位下面 |
| 19 | and see what surprise is waiting for you. | 看看有什么惊喜等着你 |
| 20 | What I want you to do, | 我想让你做的 |
| 21 | and we debated whether we should really do this or not, | 我们辩论我们是否真的应该这样做, |
| 22 | but we're gonna do it, | 但我们会做到这一点, |
| 23 | is I want you to tear off one piece of floss like this. | 我要你像这样撕掉一块牙线 |
| 24 | And what we're gonna do, don't do it quite yet, | 而我们要做的, 不要做相当的, |
| 25 | we're gonna practice what I call a tiny habit. | 我们要练习我所说的小习惯 |
| 26 | And in this case, we're gonna do something very, very small | 在这种情况下,我们会做一些非常,非常小的事 |
| 27 | and I'm gonna have you floss one tooth. | 我要给你一颗牙 |
| 28 | Not yet, we're gonna do it all together. | 还没有,我们要一起做这一切。 |
| 29 | I know some of you think that, that's kind of gross. | 我知道你们有些人会这么认为 这有点恶心 |
| 30 | But we can do this. | 但我们可以做到这一点。 |
| 31 | Now, there's one more piece | 现在,还有一块 |
| 32 | and I'll explain this a little bit later in my presentation. | 我稍后再解释一下 |
| 33 | After you do a tiny behavior | 做个小动作后 |
| 34 | that you want to repeat in the future or maybe expand, | 你想在未来重复,或可能扩大, |
| 35 | what you need to do is celebrate victory. | 你需要做的是庆祝胜利。 |
| 36 | Immediately, right away. | 马上,马上 |
| 37 | So I'm not talking about going out to the bar | 所以我不是说去酒吧 |
| 38 | or going and making cookies or what have you. | 或者去做饼干 或者你有什么 |
| 39 | You need to tell yourself in some way that you're awesome. | 你得以某种方式告诉自己你很棒 |
| 40 | Okay, so we're gonna practice this. | 好吧,所以我们要练习这个。 |
| 41 | There's a few ways to do this. | 亦有数种法. |
| 42 | I've mapped out 10 different ways to celebrate. | 我已经规划了十种不同的庆祝方式. |
| 43 | But we're gonna start with one that's pretty common. | 但我们要从一个很常见的开始 |
| 44 | That works and it goes like this. | 这样就成功了 |
| 45 | I'm awesome. | 我超赞的。 |
| 46 | Okay, you ready? | 好了,你准备好了吗? |
| 47 | One, two, three, I'm awesome. | 一,二,三,我很厉害。 |
| 48 | Okay, let's try another celebration. | 好吧,让我们试试另一个庆祝。 |
| 49 | And this one is bingo. | 这个是宾果 |
| 50 | Ready, one, two, three, bingo. | 准备 一 二 三 宾果 |
| 51 | Awesome. | 厉害 |
| 52 | Now, I'm awesome. | 现在,我真棒。 |
| 53 | There are some people, | 有些人, |
| 54 | when they're working with tiny habits with me, | 当他们和我合作时 |
| 55 | they like doing a little dance. | 他们喜欢跳舞 |
| 56 | And that makes them feel like, yeah, I'm rocking it. | 这让他们觉得,是的,我在摇晃它。 |
| 57 | Okay, so ready? | 好了,准备好了吗? |
| 58 | Little dance, one, two, three. | 小舞一两三. |
| 59 | Awesome, okay. | 真棒,好吗。 |
| 60 | Now, we're gonna get to this in a minute. | 现在,我们会得到 这一点在一分钟。 |
| 61 | So just hang tight. | 坚持住 |
| 62 | I'll give you a little bit of background | 我给你一些背景 |
| 63 | and we're gonna practice this together. | 我们要一起练习 |
| 64 | You guys are great sports | 你们是伟大的运动 |
| 65 | in practicing the celebrations with me. | 和我一起练习庆祝 |
| 66 | I'm obsessed with how behavior works. | 我沉迷于行为如何运作. |
| 67 | Even on vacation, I'm thinking about behavior. | 即使在度假时,我也在考虑行为. |
| 68 | I'm watching behavior, I'm reading stuff on it. | 我在观察行为 我在看上面的东西 |
| 69 | I'm trying to understand it systematically. | 我试图系统地理解它。 |
| 70 | And when I'm sleeping, and this is a little bit scary, | 当我睡觉时,这有点吓人, |
| 71 | I'm thinking about behavior model, behavior grid, | 我在想行为模型,行为网格, |
| 72 | domino actions, motivation waves in my sleep. | 多米诺的行动, 动机波浪在我的睡眠。 |
| 73 | And this happens almost every night now. | 这几乎每晚都会发生。 |
| 74 | So that's a little freaky, but I learn things. | 所以这有点怪异, 但我学习的东西。 |
| 75 | So that's nice. | 所以这是很好的。 |
| 76 | I would have never expected that a year ago, | 我没想到一年前, |
| 77 | that today I would be doing 50, 60, 70 pushups a day. | 今天我每天做50、60、70次俯卧撑 |
| 78 | But all this is part of being obsessed with behavior. | 但这一切都是沉迷于行为的一部分。 |
| 79 | And one of the things that you need to do | 还有一件你需要做的事 |
| 80 | if you, is practice changing your own behavior. | 如果你在练习改变自己的行为 |
| 81 | And that gives you an understanding of how behavior works. | 这让你了解行为是如何运作的。 |
| 82 | Now, the way I arrived here was very much like the flossing, | 现在,我来到这里的方式 是非常像牙刷, |
| 83 | but a little bit different. | 但有点不一样 |
| 84 | And this was the equation. | 这就是方程式。 |
| 85 | After I pee, I will do two pushups, okay? | 我撒尿后,我会做两个俯卧撑,好吗? |
| 86 | So I'd use the facility. | 所以我会使用设施。 |
| 87 | Yes, technically you flush the toilet first. | 是的,从技术上讲,你先冲厕所。 |
| 88 | And then two pushups, and you're done. | 然后两个俯卧撑,你完成了。 |
| 89 | And you go, awesome, okay? | 而你去,真棒,好吗? |
| 90 | That's, yeah, okay, awesome, yeah. | 这是,是啊,好吧,真棒,是啊。 |
| 91 | Well, after two, it's really easy. | 嗯,二后,这是非常容易的。 |
| 92 | You move on, then you do five, then you do eight. | 你继续前进,然后你做5,然后你做8。 |
| 93 | And the current, where I'm at now, I do eight, | 而水流,我现在在那里,我做8, |
| 94 | but I always do extra credits. | 但我总是做额外的功劳。 |
| 95 | So I tend to do 12 or so, and it adds up over the day. | 因此我倾向于12个左右, 和它加起来一天。 |
| 96 | I end up doing, who knows, 50, 60, 70, | 我最终会做,谁知道, 50,60,70, |
| 97 | depending on how much water I've had and other factors. | 取决于我有多少水和其他因素。 |
| 98 | The good news is that behavior and behavior change | 好消息是行为和行为改变 |
| 99 | is not as complicated as most people think. | 并不像大多数人认为的那样复杂。 |
| 100 | It's systematic, and there are ways to understand behavior | 这是系统化的,有 方法来理解行为 |
| 101 | that are pretty straightforward and simple. | 很简单 |
| 102 | And I'm gonna share some of those with you today. | 我今天要和你们分享一些 |
| 103 | There are 15 ways behaviors can change. | 有15种行为方式可以改变. |
| 104 | There are not hundreds of behavior types. | 没有数百种行为类型。 |
| 105 | There's 15 ways. | 有十五种法门. |
| 106 | When we talk about health behavior change, | 当我们谈论健康行为改变, |
| 107 | people are mostly talking about long-term change, | 人们主要谈论长期变革, |
| 108 | and this row, these are the five | 而这行,这些是五 |
| 109 | that represent different types of long-term change. | 代表着不同类型的长期变化。 |
| 110 | I'm not gonna go into depth here, | 我不会深入到这里, |
| 111 | but what I want to explain to you | 但我想向你解释 |
| 112 | is when it comes to long-term change, | 当它涉及到长期的变化, |
| 113 | there's only two ways you can get it done. | 只有两种方法可以做到 |
| 114 | Number one, you can change your environment. | 第一,你可以改变环境。 |
| 115 | So before, here's your environment, certain behavior. | 所以之前,这里是你的环境, 某些行为。 |
| 116 | And then after, the changed environment | 之后,环境发生了变化 |
| 117 | changes your behavior. | 改变你的行为。 |
| 118 | That's a reliable way. | 这是可靠的方法。 |
| 119 | It also includes your social environment. | 这还包括你的社会环境。 |
| 120 | Before, after. | 之前,后来。 |
| 121 | Now, changing the environment | 现在,改变环境 |
| 122 | is a reliable way to change your behavior, | 这是改变你行为的一种可靠方式 |
| 123 | however it can be tricky, | 不过这很棘手 |
| 124 | especially the social environment with families | 特别是家庭的社会环境 |
| 125 | and coworkers and so on. | 还有同事等等 |
| 126 | So there's one other way | 所以还有一种方法 |
| 127 | of changing your behavior long-term, | 改变你的行为 长期, |
| 128 | and I'll give you a hint. | 我给你个提示 |
| 129 | It does not have to do with motivation. | 这与动机无关。 |
| 130 | Surprise. | 惊叹曰. |
| 131 | Motivation actually applies | 动机实际适用 |
| 132 | to other kinds of temporary behavior change, | 到其他类型的临时行为改变, |
| 133 | but not long-term. | 但不是长期。 |
| 134 | In other words, relying primarily on motivation | 换言之,主要依靠动机 |
| 135 | to change your behavior long-term is a losing strategy. | 改变你的行为 长期是一个失败的策略。 |
| 136 | And similarly for willpower. | 同样的意志力。 |
| 137 | So you can take those off the table | 让你把这些从桌子上拿下来 |
| 138 | if you make the behavior change tiny enough. | 如果你把行为改变得足够小 |
| 139 | Now, in this grid, this is where habits live. | 现在,在这个网格, 这是习惯生活的地方。 |
| 140 | Blue path. | 蓝道. |
| 141 | It's something familiar that you do from now on. | 你从现在开始就很熟悉 |
| 142 | And if you make that very tiny, | 如果你让这个很小, |
| 143 | like two push-ups, floss one tooth, and so on, | 像两个俯卧撑,花纹一牙,等等, |
| 144 | it's very easy to repeat and make that become a habit. | 这很容易重复 并成为一个习惯。 |
| 145 | Think about it this way. | 这么想吧 |
| 146 | You already know how to floss all your teeth. | 你已经知道怎么打牙了 |
| 147 | That's not what you're lacking. | 这不是你缺少的。 |
| 148 | What you're lacking is the automaticity of flossing. | 你所缺少的,是自动的流线。 |
| 149 | So you don't need to train flossing all your teeth. | 所以你不用训练牙刷了 |
| 150 | You need to train making it automatic. | 你需要训练 使它自动。 |
| 151 | Now, in the persuasion boot camps that I teach, | 在我教的劝导营里 |
| 152 | we geek out about this kind of stuff. | 我们为这种事发狂 |
| 153 | And this is one of the crews with me | 这是跟我一起的船员之一 |
| 154 | up in the wine country doing it. | 在葡萄酒乡做。 |
| 155 | We look at the sequences of behaviors | 我们看看行为的顺序 |
| 156 | that eventually land you here to habit. | 最终你在这里习以为常 |
| 157 | We won't go in that kind of depth today, | 我们今天不会去那种深度, |
| 158 | but what I do wanna say, | 但我想说的是, |
| 159 | and this is a little bit controversial, | 这有点有争议的, |
| 160 | is this puzzle is solved. | 这个谜题解决了。 |
| 161 | And I'm gonna share the pieces with you, | 我要和你们分享这些作品 |
| 162 | and I'm gonna share some ways that it got solved. | 我会分享一些办法 解决它。 |
| 163 | And we'll see what you think, | 我们看看你怎么想 |
| 164 | that there's a new way to create habits | 一种创造习惯的新方式 |
| 165 | that is reliable and systematic. | 这是可靠和系统的。 |
| 166 | Now, when we look at health outcomes, | 现在,当我们看 健康结果, |
| 167 | bullseye, what do we wanna do? | 牛眼,我们想做什么? |
| 168 | Well, things like lose weight, manage stress, and so on. | 比如减肥 应付压力等等 |
| 169 | But if you design for the outcomes, | 但是如果你设计的结果, |
| 170 | you're designing at the wrong place, | 你在错误的地方设计, |
| 171 | you need to design for the behaviors | 你需要设计行为 |
| 172 | that lead to the outcome. | 导致结果。 |
| 173 | And if you take an issue like weight loss, | 如果你把一个问题 像减肥, |
| 174 | there are many, many behaviors | 有很多,很多行为 |
| 175 | that can contribute to that outcome. | 这有助于取得这一成果。 |
| 176 | Stress reduction, eating better, and so on. | 减轻压力,吃得更好等等。 |
| 177 | And I would propose that most of the behaviors | 我建议大部分的行为 |
| 178 | that we need to do are habits. | 我们需要做的是习惯。 |
| 179 | So of the 15 ways behaviors can change, | 所以在15种行为方式中, |
| 180 | the one that matters most to long-term health are habits. | 长期健康最重要的就是习惯。 |
| 181 | And as we create what I call these tiny habits, | 当我们创造我所说的这些小习惯时 |
| 182 | and we can't do it all at once, little by little, | 我们无法一举一动 |
| 183 | we will then approach this health outcome | 然后,我们将处理这个健康结果 |
| 184 | in a very reliable way, in a way that doesn't regress, | 在非常可靠的方式, 在不倒退的方式, |
| 185 | in a way that doesn't make you, oh, I give up, | 我放弃了 |
| 186 | no, I'm just gonna go back to how I was. | 不,我只是要回到过去的样子。 |
| 187 | Let me share a personal example, | 让我举个例子 |
| 188 | and I hesitated about including this, but I will. | 但我会的 |
| 189 | In 2010, I got one of these scales, that's super high tech, | 在2010年,我得到了一个这样的天平, 这是超级高科技, |
| 190 | and it can tweet out your weight, okay? | 它可以推特 显示你的体重,好吗? |
| 191 | So I set it up, so it's tweeting my weight. | 所以我设置了它,所以它在推特上表达我的体重. |
| 192 | So I started tweeting it out in 2010, | 我于2010年开始发微博, |
| 193 | and this is about a year. | 这是大约一年。 |
| 194 | So you can see what's going on there. | 故能观其境界. |
| 195 | Not much change, up and down, up and down. | 变化不大,上下不息. |
| 196 | What I learned was, number one, simply tweeting your weight | 我学到的是,第一, 只是推特上的你体重 |
| 197 | didn't seem to have any effect on me, | 看来对我没什么影响 |
| 198 | and I looked up others who had done it, | 我调查了其他凶手 |
| 199 | didn't seem to have lots of impact. | 似乎没有太大的影响。 |
| 200 | Number two, my Twitter followers hated it, so I stopped. | 第二,我的Twitter追随者讨厌它,所以我停下来了. |
| 201 | But I kept, you know, I'd made it a habit | 但是,我一直,你知道, 我把它作为一个习惯 |
| 202 | of stepping on the scale, it was right there, | 踩在秤上, 它就在那里, |
| 203 | few months later, going up. | 几个月后,开始上升。 |
| 204 | So at one point, I thought, okay, | 所以有一点,我想,好吧, |
| 205 | I've been doing this thing called tiny habits, | 我一直在做这个叫做小习惯的事情, |
| 206 | it's something I've applied elsewhere, | 这是我在别处应用过的东西, |
| 207 | now I'm gonna apply it to weight loss, | 现在我要把它应用于减肥, |
| 208 | because I wanna lose some pounds. | 因为我想减肥 |
| 209 | So after creating many, many, many, many tiny habits, | 所以在创造出许多,许多,许多,许多小习惯之后, |
| 210 | this is where I am this week. | 我这周就在这 |
| 211 | So that's probably the course of a year or so. | 所以这可能是一年左右的路程。 |
| 212 | So you can see, no real change. | 所以,你可以看到,没有真正的变化。 |
| 213 | And then, putting together, little by little, | 然后,拼凑在一起, 一点点地, |
| 214 | these tiny habits that took root and would grow, | 这些细小的习惯 扎根并成长, |
| 215 | I believe I've made a long-term change, | 我相信我做了一个长期的变化, |
| 216 | now we'll see five, 10 years from now, | 现在,我们将看到5,10年后, |
| 217 | but it seems like these habits will be very hard to undo. | 但似乎这些习惯很难改变 |
| 218 | So I put this out there, | 所以我把这个放在那里, |
| 219 | when you know how to create tiny habits, | 当你知道如何创造小习惯, |
| 220 | you can change your behavior and your life forever. | 你可以永远改变你的行为和生活 |
| 221 | Now, let me back up and explain | 现在让我回去解释一下 |
| 222 | how I honed in on the formula of tiny habits, | 我是如何在微小的习惯的配方, |
| 223 | and you can see whether it syncs | 您可以看到它是否同步 |
| 224 | with how you think about it. | 和你的想法一样 |
| 225 | There are three things that have to happen | 有三件事必须发生 |
| 226 | at the same moment to cause a behavior. | 在同一时刻引起一种行为。 |
| 227 | Number one, there has to be some level of motivation. | 第一,必须有一定程度的动机。 |
| 228 | You gotta wanna keep your teeth clean. | 你得保持你的牙齿干净。 |
| 229 | You gotta wanna get stronger with push-ups | 你要更强一些 做俯卧撑 |
| 230 | or something like that. | 或者类似的东西。 |
| 231 | Next, you have to have the ability to do it. | 接下来,你必须有能力做到这一点。 |
| 232 | And then, there has to be a trigger. | 然后,必须有一个触发器。 |
| 233 | Now, when I say trigger, I mean call to action. | 现在,当我说触发, 我的意思是呼吁采取行动。 |
| 234 | It's the thing that says, do push-ups now, | 就是说现在做俯卧撑 |
| 235 | floss your teeth now, and so on. | 牙线现在,等等。 |
| 236 | And it's these three things together, | 而这是这三件事在一起, |
| 237 | when they combine at once, | 当他们立刻结合的时候, |
| 238 | then the behavior will also occur. | 然后行为也会发生 |
| 239 | Whether it's floss your teeth, | 不管是牙刷还是牙刷 |
| 240 | do push-ups, what have you, send a thank you note. | 做俯卧撑,你有什么, 发送一个感谢的注释。 |
| 241 | Now, motivation ability are trade-offs. | 现在,动力能力是取舍。 |
| 242 | And this line, this curved line, | 这条线,这条弯曲的线, |
| 243 | represents that trade-off. | 代表这种权衡。 |
| 244 | And if you're anywhere above the line | 如果你在线上任何地方 |
| 245 | and the trigger occurs, you will do the behavior. | 扳机发生,你会做的行为。 |
| 246 | So, let me give some examples of this. | 因此,让我举几个例子。 |
| 247 | Here below the line, let's say I want you to run a marathon | 在线下,我要你跑马拉松 |
| 248 | and you have no motivation to run a marathon. | 而你没有跑马拉松的动机。 |
| 249 | Both low motivation and it's hard. | 动机既低又难. |
| 250 | When I say, run a marathon, run a marathon, | 我说,跑马拉松,跑马拉松, |
| 251 | you're not gonna do it, | 你不会这样做, |
| 252 | no matter how many times I make that call to action. | 不管我多少次呼吁采取行动。 |
| 253 | In contrast, if I say, oh, walk outside and walk back in, | 反之,如果我说,哦, 走出去,走回来, |
| 254 | maybe 30 seconds, simple to do. | 也许30秒,很简单 |
| 255 | You're above the line. | 尔时优娄频螺迦叶. |
| 256 | Still, you may not be very motivated, | 不过,你可能不是很积极 |
| 257 | because it's so easy to do. | 因为它是如此容易做。 |
| 258 | Now, let's move up here. | 现在,让我们搬到这里。 |
| 259 | It's hard to do. | 难成. |
| 260 | I'm asking you to do something very hard. | 我请你做点非常难的事 |
| 261 | In order to do something that's difficult, | 为了做一些困难的事 |
| 262 | you need high levels of motivation. | 您需要高水平的动力。 |
| 263 | In fact, I think that's the purpose. | 事实上,我想这就是目的。 |
| 264 | That's the only use of motivation in our lives, | 这是我们生命中唯一的动力 |
| 265 | is to allow us to do hard things. | 是允许我们做艰难的事情。 |
| 266 | And if we're not doing hard things, | 如果我们不做坏事, |
| 267 | we don't need that much motivation. | 我们不需要那么多动力 |
| 268 | When our motivation lags, boom, can't do it. | 等我们的动机落后了, 砰,不能做到这一点。 |
| 269 | Motivation's very slippery. | 动机很滑 |
| 270 | So, if you set yourself up to do something hard | 所以,如果你陷害自己 做一些艰难的事情 |
| 271 | and you have to somehow sustain the motivation, | 你必须保持这个动机 |
| 272 | the motivation's gonna drop down | 动机会下降 |
| 273 | and there's gonna be a point where you don't do it | 并且会有一个点 你不这样做 |
| 274 | and habits are about repeating it | 习惯是重复它 |
| 275 | and you won't create the habit. | 而你不会创造这个习惯。 |
| 276 | So, as I looked at this, | 所以,当我看着这个, |
| 277 | as I looked at my behavior model, | 当我看着我的行为模型, |
| 278 | I thought, let's go right here. | 我想,我们就在这里。 |
| 279 | Easy to do. | 很简单 |
| 280 | Stuff that's so easy to do, | 这么简单的事情 |
| 281 | it doesn't require much motivation at all. | 它不需要太多的动力。 |
| 282 | So, whether your motivation's high, | 所以,如果你的动机很高, |
| 283 | you'll still do it. | 你仍然会这样做。 |
| 284 | Whether it's low, you'll still do it. | 无论低低,你还是会这么做的. |
| 285 | And so, this is where the insight around, | 所以,这就是这里的洞察力, |
| 286 | let's make it really tiny. | 让我们让它真的很小。 |
| 287 | Really tiny, like one tooth, two pushups, | 非常小,像一颗牙,两个俯卧撑, |
| 288 | one sip of water, and so on. | 一饮水等. |
| 289 | Well, now, when you look at it in this way, | 好吧,现在,当你这样看它, |
| 290 | the smiley face, we're accounting for motivation, | 笑脸,我们正在考虑动机, |
| 291 | we're accounting for ability. | 我们在考虑能力 |
| 292 | So, in the equation B equals MAT, those things are done. | 所以,在方程式B等于MAT中,这些事情就完成了. |
| 293 | What wasn't done and what I hadn't solved was the trigger. | 我还没解决的就是触发器 |
| 294 | How do we trigger that behavior easily? | 我们如何轻易触发这种行为? |
| 295 | Well, one day, I came home from the gym, | 有一天 我从健身房回来 |
| 296 | I went into the bathroom, I got in the shower, | 我去了洗手间 洗了澡 |
| 297 | I turned on the shower, I got out, I dried off, | 我打开淋浴,我下车,我干掉, |
| 298 | I went into my bedroom, I opened the sock drawer, | 我去了我的卧室, 我打开了袜子抽屉, |
| 299 | and at that moment, it hit me. | 在那一刻,它击中了我。 |
| 300 | After. | 过后. |
| 301 | The secret was after. | 秘密是后来的 |
| 302 | If you use an existing behavior in your life | 如果你用你生命中已有的行为 |
| 303 | and you put the new tiny behavior after it, | 你把新的小行为 之后, |
| 304 | you can use the existing behavior to be the trigger. | 您可以使用已有的行为来触发。 |
| 305 | So, I was looking for, what is the T, what is the trigger? | 所以,我在寻找, 什么是T, 什么是触发器? |
| 306 | Well, the triggers are your existing behaviors. | 触发器是你的现有行为 |
| 307 | I was pretty happy about this. | 我很高兴 |
| 308 | I thought this was a breakthrough. | 我认为这是一个突破。 |
| 309 | It means you don't have to put up post-it notes, | 意思是,你不用写后笔记 |
| 310 | you don't have to set alarms and so on. | 你不必设置警报器等等 |
| 311 | You just establish what it will come after. | 你只需要确定它会有什么结果 |
| 312 | So, I went off, mapped this out, | 所以,我走了, 地图出来, |
| 313 | and started practicing tiny habits, | 并开始练习小习惯, |
| 314 | more and more on my own, applied them to many things. | 越来越靠我自己 把它们应用到很多事情上 |
| 315 | And then about a year ago, after I'd done this a while, | 大约一年前 我做了一段时间后 |
| 316 | I thought, you know, I'm gonna invite some friends to do it, | 我想,你知道, 我会邀请一些朋友做到这一点, |
| 317 | and it kind of grew from there. | 它从那里长出来 |
| 318 | So, today, I've actually coached over | 所以,今天,我实际上已经指导过 |
| 319 | 20,000 tiny habits, | 2万个小习惯, |
| 320 | and this is a snapshot from the spreadsheet. | 这是电子表格的快照。 |
| 321 | Here's the format for tiny habits. | 以下是小习惯的格式. |
| 322 | It looks like this. | 看起来像这样 |
| 323 | After I, whatever your existing behavior is, | 我之后 无论你现在的行为如何 |
| 324 | I call that an anchor, | 我称之为锚, |
| 325 | I will floss one tooth, do two push-ups, and so on. | 我会打一颗牙 做两次俯卧撑之类的 |
| 326 | So, what kinds of tiny habits do people create? | 那么,人们会创造什么样的小习惯? |
| 327 | This is from this upcoming week. | 这是下周的报导 |
| 328 | I grabbed this out of the database. | 我从数据库里拿了这个 |
| 329 | A lot of habits are geared toward the morning. | 很多习惯都是朝向早晨的 |
| 330 | After I start my morning coffee, | 我早上开始喝咖啡后 |
| 331 | I will tidy one item in the living room. | 我会在客厅收拾一件东西 |
| 332 | Other habits are toward the evening, | 其他的习惯是晚上, |
| 333 | where you have routines already set up. | 在那里,你已经有了常规。 |
| 334 | After I enter the house at the end of the day, | 我最后进屋后 |
| 335 | I will kiss my wife for 10 seconds. | 我会吻我的妻子10秒。 |
| 336 | These kind of tiny habits work out really well. | 这些小习惯很有效 |
| 337 | So, as you think about changing your life, | 所以,当你想改变你的生活时, |
| 338 | think about framing it in terms of this format. | 考虑用这种格式来设定它。 |
| 339 | After I pick an existing habit that you do every day | 我挑出你每天的习惯 |
| 340 | with the same frequency | 频率相同 |
| 341 | that you want the new behavior to happen, | 你想让新行为发生 |
| 342 | I will, and you've got to make it super tiny. | 我会的,你必须让它超级小。 |
| 343 | After I pee, I will do two push-ups. | 我撒尿后,我会做两个俯卧撑。 |
| 344 | After I walk in the door, I will hang my keys on the hook. | 我走进门后,会把我的钥匙挂在钩子上. |
| 345 | After I brush my teeth, I will floss one tooth. | 我刷牙后,我会打牙 |
| 346 | That makes sense, right? | 这有道理,对不对? |
| 347 | That brushing becomes the trigger or the anchor | 刷子变成扳机或锚 |
| 348 | for flossing one tooth, and then you celebrate it. | 用来擦牙,然后你庆祝它。 |
| 349 | So, now we're on to the practice time. | 现在我们开始练习了 |
| 350 | You ready for this? | 你准备好了吗? |
| 351 | Everyone get out your floss. | 大家都把牙线弄出来 |
| 352 | Okay, in your minds, visualize you're brushing your teeth. | 好吧,在你的脑海里, 想象你刷牙。 |
| 353 | Oh, I think we need to practice celebration. | 哦,我想我们需要练习庆祝。 |
| 354 | We're gonna go awesome, right? | 我们要去真棒,对不对? |
| 355 | One, two, three, awesome. | 一 二 三 厉害 |
| 356 | Okay, all right, we brush our teeth, floss one tooth. | 好吧,好吧,我们刷牙,一牙。 |
| 357 | One, two, three, awesome. | 一 二 三 厉害 |
| 358 | Okay, if you keep at that over time, | 好吧,如果你坚持 一段时间, |
| 359 | it'll get easier and easier to floss your teeth, | 它会变得容易和容易 牙线, |
| 360 | and you can floss more and more. | 你可以越来越多的打火机。 |
| 361 | There's different ways to celebrate. | 颂有不同法. |
| 362 | Find the celebration that works for you. | 找到对你有用的庆典 |
| 363 | Here's the phrase, and it comes down to this. | 这句话是这样的 |
| 364 | I live up in the wine country. | 我住在酒乡 |
| 365 | I do a lot with the earth as much as I can, | 我尽我所能做很多与地球, |
| 366 | and this seems to map exactly what I'm talking about. | 这似乎是地图 确切的我在说什么。 |
| 367 | Plant a tiny seed in the right spot, | 在正确的地方种一个小的种子, |
| 368 | and it will grow without coaxing. | 它会生长而不凝结。 |
| 369 | The tiny seed. | 细小的种子。 |
| 370 | This pumpkin came from a tiny seed | 这个南瓜来自一个小种子 |
| 371 | that actually we didn't even plant. | 其实我们甚至没有栽培。 |
| 372 | It came from the chicken manure that we put in the garden, | 它来自鸡粪 我们放在花园, |
| 373 | and it grew. | 并成长。 |
| 374 | We didn't have to do anything to it. | 我们没有做任何事情。 |
| 375 | It just grew with tiny seed in the right spot. | 它只是用小种子生长在合适的地方。 |
| 376 | So I encourage you to look at your lives, | 所以我鼓励你看看你的生活, |
| 377 | look at what you wanna change, | 看看你想改变什么 |
| 378 | break it down to tiny behaviors, | 将它细分为小行为, |
| 379 | and put them in the right spot. | 把它们放在合适的位置 |
| 380 | The right spot is after something you're already doing, | 正确的位置是在你已经做了一些事情之后 |
| 381 | and allow it to grow. | 并允许它生长。 |
| 382 | You don't have to amp up motivation. | 你不必增加动力 |
| 383 | You don't have to draw that much on willpower. | 你不必用意志力来画这么多 |
| 384 | All you have to do is plant it out | 你只需要种出来 |
| 385 | and let this natural process emerge. | 让这个自然过程出现 |
| 386 | Thanks everybody. | 谢谢大家。 |
该视频共有字幕 386 条。解锁更多字幕为会员功能，请移动到 价格
P3 · 别追求巨大改变，从微小习惯开始【TED演讲】 p03 无字幕(中英外挂) (P3)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | It's great to be with you guys today. | 很高兴今天能和你们在一起 |
| 0:03 | I had to get up at like four in the morning | 我早上四点起床 |
| 0:05 | because I live in the wine country. | 因为我住在酒乡 |
| 0:08 | And so driving down here, early in the morning | 所以在清晨开车过来 |
| 0:11 | and the sun was coming up, it was, on one hand, | 太阳升起, 一方面, |
| 0:15 | I wanted a little more sleep. | 我想多睡一会 |
| 0:16 | On the other hand, it was a beautiful morning coming in. | 另一方面,一个美丽的早晨来了。 |
| 0:22 | I teach at Stanford University. | 我在斯坦福大学教书 |
| 0:24 | I do that one day a week. | 我每周一天都这样 |
| 0:25 | I figured out how to do that along with the internet | 我知道怎么用互联网来做 |
展开字幕全文（378 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | It's great to be with you guys today. | 很高兴今天能和你们在一起 |
| 2 | I had to get up at like four in the morning | 我早上四点起床 |
| 3 | because I live in the wine country. | 因为我住在酒乡 |
| 4 | And so driving down here, early in the morning | 所以在清晨开车过来 |
| 5 | and the sun was coming up, it was, on one hand, | 太阳升起, 一方面, |
| 6 | I wanted a little more sleep. | 我想多睡一会 |
| 7 | On the other hand, it was a beautiful morning coming in. | 另一方面,一个美丽的早晨来了。 |
| 8 | I teach at Stanford University. | 我在斯坦福大学教书 |
| 9 | I do that one day a week. | 我每周一天都这样 |
| 10 | I figured out how to do that along with the internet | 我知道怎么用互联网来做 |
| 11 | and phone calls and what have you. | 还有电话 还有你有什么 |
| 12 | And my work's all about behavior | 我的工作就是行为 |
| 13 | and how you design to change people's behaviors. | 以及如何设计改变人们的行为。 |
| 14 | And what we're going to do right now, | 而我们现在要做的, |
| 15 | we're gonna practice some behavior change. | 我们要改变一下行为 |
| 16 | And the organizers of this event have been very good | 这次活动的组织者非常出色 |
| 17 | at providing some supplies. | 提供一些用品。 |
| 18 | So I want all of you to look under your seat right now | 所以我要你们现在都看看座位下面 |
| 19 | and see what surprise is waiting for you. | 看看有什么惊喜等着你 |
| 20 | What I want you to do, | 我想让你做的 |
| 21 | and we debated whether we should really do this or not, | 我们辩论我们是否真的应该这样做, |
| 22 | but we're gonna do it, | 但我们会做到这一点, |
| 23 | is I want you to tear off one piece of floss like this. | 我要你像这样撕掉一块牙线 |
| 24 | And what we're gonna do, don't do it quite yet, | 而我们要做的, 不要做相当的, |
| 25 | we're gonna practice what I call a tiny habit. | 我们要练习我所说的小习惯 |
| 26 | And in this case, we're gonna do something very, very small | 在这种情况下,我们会做一些非常,非常小的事 |
| 27 | and I'm gonna have you floss one tooth. | 我要给你一颗牙 |
| 28 | Not yet, we're gonna do it all together. | 还没有,我们要一起做这一切。 |
| 29 | I know some of you think that's kind of gross, | 我知道你们有些人觉得这有点恶心 |
| 30 | but we can do this. | 但我们可以做到这一点。 |
| 31 | Now, there's one more piece, | 现在,还有一块, |
| 32 | and I'll explain this a little bit later in my presentation. | 我稍后再解释一下 |
| 33 | After you do a tiny behavior | 做个小动作后 |
| 34 | that you want to repeat in the future or maybe expand, | 你想在未来重复,或可能扩大, |
| 35 | what you need to do is celebrate victory. | 你需要做的是庆祝胜利。 |
| 36 | Immediately, right away. | 马上,马上 |
| 37 | So I'm not talking about going out to the bar | 所以我不是说去酒吧 |
| 38 | or going and making cookies or what have you. | 或者去做饼干 或者你有什么 |
| 39 | You need to tell yourself in some way that you're awesome. | 你得以某种方式告诉自己你很棒 |
| 40 | Okay, so we're gonna practice this. | 好吧,所以我们要练习这个。 |
| 41 | There's a few ways to do this. | 亦有数种法. |
| 42 | I've mapped out 10 different ways to celebrate, | 我规划了十种不同的庆祝方式 |
| 43 | but we're gonna start with one that's pretty common, | 但我们要从一个很常见的开始 |
| 44 | that works, and it goes like this. | 就是这样的 |
| 45 | I'm awesome. | 我超赞的。 |
| 46 | Okay, you ready? | 好了,你准备好了吗? |
| 47 | One, two, three, I'm awesome. | 一,二,三,我很厉害。 |
| 48 | Okay, let's try another celebration. | 好吧,让我们试试另一个庆祝。 |
| 49 | And this one is bingo. | 这个是宾果 |
| 50 | Ready? | 准备好了吗? |
| 51 | One, two, three, bingo. | 一 二 三 宾果 |
| 52 | Awesome. | 厉害 |
| 53 | Now, I'm awesome. | 现在,我真棒。 |
| 54 | There are some people, | 有些人, |
| 55 | when they're working with tiny habits with me, | 当他们和我合作时 |
| 56 | they like doing a little dance. | 他们喜欢跳舞 |
| 57 | And that makes them feel like, yeah, I'm rocking it. | 这让他们觉得,是的,我在摇晃它。 |
| 58 | Okay, so ready? | 好了,准备好了吗? |
| 59 | Little dance, one, two, three. | 小舞一两三. |
| 60 | Awesome, okay. | 真棒,好吗。 |
| 61 | Now, we're gonna get to this in a minute, | 现在,我们将得到 这一点在一分钟内, |
| 62 | so just hang tight. | 所以坚持住。 |
| 63 | I'll give you a little bit of background | 我给你一些背景 |
| 64 | and we're gonna practice this together. | 我们要一起练习 |
| 65 | You guys are great sports | 你们是伟大的运动 |
| 66 | in practicing the celebrations with me. | 和我一起练习庆祝 |
| 67 | I'm obsessed with how behavior works. | 我沉迷于行为如何运作. |
| 68 | Even on vacation, I'm thinking about behavior, | 即使在度假时,我在考虑行为 |
| 69 | I'm watching behavior, I'm reading stuff on it, | 我在观察行为,我读的东西在上面, |
| 70 | I'm trying to understand it systematically. | 我试图系统地理解它。 |
| 71 | And when I'm sleeping, and this is a little bit scary, | 当我睡觉时,这有点吓人, |
| 72 | I'm thinking about behavior model, | 我在想行为模式, |
| 73 | behavior grid, domino actions, | 行为网格,多米诺动作, |
| 74 | motivation waves in my sleep. | 我睡梦中的动力波 |
| 75 | And this happens almost every night now, | 现在几乎每晚都这样 |
| 76 | so that's a little freaky, but I learn things, | 所以这有点怪异, 但我学习的东西, |
| 77 | so that's nice. | 所以这是很好的。 |
| 78 | I would have never expected that a year ago, | 我没想到一年前, |
| 79 | that today I would be doing 50, 60, 70 pushups a day. | 今天我每天做50、60、70次俯卧撑 |
| 80 | But all this is part of being obsessed with the behavior. | 但这一切都是沉迷于行为的一部分。 |
| 81 | And one of the things that you need to do | 还有一件你需要做的事 |
| 82 | if you, is practice changing your own behavior. | 如果你在练习改变自己的行为 |
| 83 | And that gives you an understanding of how behavior works. | 这让你了解行为是如何运作的。 |
| 84 | Now, the way I arrived here was very much like the flossing, | 现在,我来到这里的方式 是非常像牙刷, |
| 85 | but a little bit different, and this was the equation. | 但有点不同, 这就是方程式。 |
| 86 | After I pee, I will do two pushups. | 我撒尿后,我会做两个俯卧撑。 |
| 87 | Okay, so I'd use the facility, | 好吧,所以我会利用设施, |
| 88 | yes, technically you flush the toilet first, | 是的,技术上你先冲厕所 |
| 89 | and then two pushups, and you're done, | 然后两个俯卧撑,你完成了, |
| 90 | and you go, awesome, okay? | 你走,真棒,好吗? |
| 91 | That's, yeah, okay, awesome, yeah. | 这是,是啊,好吧,真棒,是啊。 |
| 92 | Well, after two, it's really easy, you move on, | 过了两分钟,就很容易了,你继续 |
| 93 | then you do five, then you do eight, | 然后你做5,然后你做8, |
| 94 | and the current, where I'm at now, I do eight, | 和水流,我现在在哪里,我做8, |
| 95 | but I always do extra credit, so I tend to do 12 or so, | 但我总是做额外的功劳, 所以我倾向于12左右, |
| 96 | and it adds up over the day. | 和它补充了一天。 |
| 97 | I end up doing, who knows, 50, 60, 70, | 我最终会做,谁知道, 50,60,70, |
| 98 | depending on how much water I've had and other factors. | 取决于我有多少水和其他因素。 |
| 99 | The good news is that behavior and behavior change | 好消息是行为和行为改变 |
| 100 | is not as complicated as most people think. | 并不像大多数人认为的那样复杂。 |
| 101 | It's systematic, and there are ways to understand behavior | 这是系统化的,有 方法来理解行为 |
| 102 | that are pretty straightforward and simple, | 很简单, |
| 103 | and I'm gonna share some of those with you today. | 我今天要跟你们分享一些 |
| 104 | There are 15 ways behaviors can change. | 有15种行为方式可以改变. |
| 105 | They're not hundreds of behavior types, there's 15 ways. | 它们不是数百种行为类型,有15种方式. |
| 106 | When we talk about health behavior change, | 当我们谈论健康行为改变, |
| 107 | people are mostly talking about long-term change, | 人们主要谈论长期变革, |
| 108 | and this row, these are the five | 而这行,这些是五 |
| 109 | that represent different types of long-term change. | 代表着不同类型的长期变化。 |
| 110 | I'm not gonna go into depth here, | 我不会深入到这里, |
| 111 | but what I want to explain to you | 但我想向你解释 |
| 112 | is when it comes to long-term change, | 当它涉及到长期的变化, |
| 113 | there's only two ways you can get it done. | 只有两种方法可以做到 |
| 114 | Number one, you can change your environment. | 第一,你可以改变环境。 |
| 115 | So before, here's your environment, | 所以之前,这里是你的环境, |
| 116 | certain behavior, and then after, | 某些行为,然后, |
| 117 | the changed environment changes your behavior. | 改变的环境会改变你的行为。 |
| 118 | That's a reliable way. | 这是可靠的方法。 |
| 119 | It also includes your social environment. | 这还包括你的社会环境。 |
| 120 | Before, after. | 之前,后来。 |
| 121 | Now, changing the environment is a reliable way | 现在,改变环境是可靠的方法 |
| 122 | to change your behavior, however it can be tricky, | 改变你的行为,尽管它可能很棘手, |
| 123 | especially the social environment, | 特别是社会环境, |
| 124 | with families and coworkers and so on. | 与家人和同事,等等。 |
| 125 | So there's one other way of changing | 所以还有一种方法可以改变 |
| 126 | your behavior long-term, and I'll give you a hint. | 你的行为长期, 我会给你一个提示。 |
| 127 | It does not have to do with motivation. | 这与动机无关。 |
| 128 | Surprise, motivation actually applies | 惊喜,动机实际上适用 |
| 129 | to other kinds of temporary behavior change, | 到其他类型的临时行为改变, |
| 130 | but not long-term. | 但不是长期。 |
| 131 | In other words, relying primarily on motivation | 换言之,主要依靠动机 |
| 132 | to change your behavior long-term is a losing strategy, | 改变你的行为 长期是一个失败的策略, |
| 133 | and similarly for willpower. | 同样的意志力。 |
| 134 | So you can take those off the table | 让你把这些从桌子上拿下来 |
| 135 | if you make the behavior change tiny enough. | 如果你把行为改变得足够小 |
| 136 | Now, in this grid, this is where habits live, blue path. | 现在,在这个网格中, 这是习惯生活的地方,蓝色的路径。 |
| 137 | It's something familiar that you do from now on, | 你从现在开始就是这么熟悉的 |
| 138 | and if you make that very tiny, like two push-ups, | 如果你做的非常小, 像两个俯卧撑, |
| 139 | floss one tooth, and so on, it's very easy to repeat | 牙线一齿,等等,很容易重复 |
| 140 | and make that become a habit. | 并使之成为习惯。 |
| 141 | Think about it this way. | 这么想吧 |
| 142 | You already know how to floss all your teeth. | 你已经知道怎么打牙了 |
| 143 | That's not what you're lacking. | 这不是你缺少的。 |
| 144 | What you're lacking is the automaticity of flossing. | 你所缺少的,是自动的流线。 |
| 145 | So you don't need to train flossing all your teeth. | 所以你不用训练牙刷了 |
| 146 | You need to train making it automatic. | 你需要训练 使它自动。 |
| 147 | Now, in the persuasion boot camps that I teach, | 在我教的劝导营里 |
| 148 | we geek out about this kind of stuff, | 我们为这种事发狂 |
| 149 | and this is one of the crews with me | 这是跟我一起的船员之一 |
| 150 | up in the wine country doing it. | 在葡萄酒乡做。 |
| 151 | We look at the sequences of behaviors | 我们看看行为的顺序 |
| 152 | that eventually land you here to habit. | 最终你在这里习以为常 |
| 153 | We won't go in that kind of depth today, | 我们今天不会去那种深度, |
| 154 | but what I do wanna say, | 但我想说的是, |
| 155 | and this is a little bit controversial, | 这有点有争议的, |
| 156 | is this puzzle is solved, | 这个谜题解决了 |
| 157 | and I'm gonna share the pieces with you, | 我会跟你分享这些作品, |
| 158 | and I'm gonna share some ways that it got solved, | 我将分享一些方法 它得到了解决, |
| 159 | and we'll see what you think, | 我们看看你怎么想 |
| 160 | that there's a new way to create habits | 一种创造习惯的新方式 |
| 161 | that is reliable and systematic. | 这是可靠和系统的。 |
| 162 | Now, when we look at health outcomes, bullseye, | 现在,当我们看 健康结果,牛眼, |
| 163 | what do we wanna do? | 我们该怎么办? |
| 164 | Well, things like lose weight, manage stress, and so on. | 比如减肥 应付压力等等 |
| 165 | But if you design for the outcomes, | 但是如果你设计的结果, |
| 166 | you're designing at the wrong place, | 你在错误的地方设计, |
| 167 | you need to design for the behaviors | 你需要设计行为 |
| 168 | that lead to the outcome. | 导致结果。 |
| 169 | And if you take an issue like weight loss, | 如果你把一个问题 像减肥, |
| 170 | there are many, many behaviors | 有很多,很多行为 |
| 171 | that can contribute to that outcome, | 有助于取得这一成果, |
| 172 | stress reduction, eating better, and so on. | 减轻压力,吃得更好等等。 |
| 173 | And I would propose that most of the behaviors | 我建议大部分的行为 |
| 174 | that we need to do are habits. | 我们需要做的是习惯。 |
| 175 | So of the 15 ways behaviors can change, | 所以在15种行为方式中, |
| 176 | the one that matters most to long-term health are habits. | 长期健康最重要的就是习惯。 |
| 177 | And as we create what I call these tiny habits, | 当我们创造我所说的这些小习惯时 |
| 178 | and we can't do it all at once, | 而我们不能一举一动 |
| 179 | little by little, we will then approach this health outcome | 然后我们就会逐渐接近健康结果 |
| 180 | in a very reliable way, in a way that doesn't regress, | 在非常可靠的方式, 在不倒退的方式, |
| 181 | in a way that doesn't make you, oh, I give up, | 我放弃了 |
| 182 | no, I'm just gonna go back to how I was. | 不,我只是要回到过去的样子。 |
| 183 | Let me share a personal example, | 让我举个例子 |
| 184 | and I hesitated about including this, but I will. | 但我会的 |
| 185 | In 2010, I got one of these scales that's super high-tech, | 在2010年,我得到了一个这些尺度 超级高科技, |
| 186 | and it can tweet out your weight, okay? | 它可以推特 显示你的体重,好吗? |
| 187 | So I set it up, so it's tweeting my weight. | 所以我设置了它,所以它在推特上表达我的体重. |
| 188 | So I started tweeting it out in 2010, | 我于2010年开始发微博, |
| 189 | and this is about a year. | 这是大约一年。 |
| 190 | So you can see what's going on there. | 故能观其境界. |
| 191 | Not much change, up and down, up and down. | 变化不大,上下不息. |
| 192 | What I learned was, number one, | 我学到的第一 |
| 193 | simply tweeting your weight | 只是推特上的你的体重 |
| 194 | didn't seem to have any effect on me, | 看来对我没什么影响 |
| 195 | and I looked up others who had done it, | 我调查了其他凶手 |
| 196 | didn't seem to have lots of impact. | 似乎没有太大的影响。 |
| 197 | Number two, my Twitter followers hated it, so I stopped. | 第二,我的Twitter追随者讨厌它,所以我停下来了. |
| 198 | But I kept, you know, I'd made it a habit | 但是,我一直,你知道, 我把它作为一个习惯 |
| 199 | of stepping on the scale, it was right there. | 踩在秤上, 它就在那里。 |
| 200 | A few months later, going up. | 数月后,升. |
| 201 | So at one point, I thought, okay, | 所以有一点,我想,好吧, |
| 202 | I've been doing this thing called tiny habits. | 我一直在做这个叫小习惯的事 |
| 203 | It's something I've applied elsewhere. | 这是我在别处应用过的 |
| 204 | Now I'm gonna apply it to weight loss, | 现在我要把它应用于减肥, |
| 205 | because I wanna lose some pounds. | 因为我想减肥 |
| 206 | So after creating many, many, many, many tiny habits, | 所以在创造出许多,许多,许多,许多小习惯之后, |
| 207 | this is where I am this week. | 我这周就在这 |
| 208 | So that's probably the course of a year or so. | 所以这可能是一年左右的路程。 |
| 209 | So you can see, no real change. | 所以,你可以看到,没有真正的变化。 |
| 210 | And then putting together, little by little, | 然后拼凑在一起 慢慢地 |
| 211 | these tiny habits that took root and would grow, | 这些细小的习惯 扎根并成长, |
| 212 | I believe I've made a long-term change. | 我想我已经做了一个长期的变化。 |
| 213 | Now we'll see five, 10 years from now, | 现在,我们将看到5,10年后, |
| 214 | but it seems like these habits will be very hard to undo. | 但似乎这些习惯很难改变 |
| 215 | So I put this out there. | 所以我把这个放在那里。 |
| 216 | When you know how to create tiny habits, | 当你知道如何创造小习惯, |
| 217 | you can change your behavior and your life forever. | 你可以永远改变你的行为和生活 |
| 218 | Now let me back up and explain | 现在让我回去解释一下 |
| 219 | how I honed in on the formula of tiny habits, | 我是如何在微小的习惯的配方, |
| 220 | and you can see whether it syncs | 您可以看到它是否同步 |
| 221 | with how you think about it. | 和你的想法一样 |
| 222 | There are three things that have to happen | 有三件事必须发生 |
| 223 | at the same moment to cause a behavior. | 在同一时刻引起一种行为。 |
| 224 | Number one, there has to be some level of motivation. | 第一,必须有一定程度的动机。 |
| 225 | You gotta wanna keep your teeth clean. | 你得保持你的牙齿干净。 |
| 226 | You gotta wanna get stronger with push-ups | 你要更强一些 做俯卧撑 |
| 227 | or something like that. | 或者类似的东西。 |
| 228 | Next, you have to have the ability to do it. | 接下来,你必须有能力做到这一点。 |
| 229 | And then there has to be a trigger. | 然后必须有一个触发器。 |
| 230 | Now when I say trigger, I mean call to action. | 现在,当我说触发, 我的意思是呼吁采取行动。 |
| 231 | It's the thing that says do push-ups now, | 是说做俯卧撑 |
| 232 | floss your teeth now, and so on. | 牙线现在,等等。 |
| 233 | And it's these three things together. | 而此三事合为一体. |
| 234 | When they combine at once, | 当他们同时结合, |
| 235 | then the behavior will also occur. | 然后行为也会发生 |
| 236 | Whether it's floss your teeth, do push-ups, | 不管是牙线还是俯卧撑 |
| 237 | what have you, send a thank you note. | 你怎么了 发个谢谢信 |
| 238 | Now motivation ability are trade-offs. | 现在动机能力是取舍。 |
| 239 | And this line, this curved line represents that trade-off. | 而这条线,这个弯曲的线代表了这种权衡. |
| 240 | And if you're anywhere above the line | 如果你在线上任何地方 |
| 241 | and the trigger occurs, you will do the behavior. | 扳机发生,你会做的行为。 |
| 242 | So let me give some examples of this. | 因此,让我举几个例子。 |
| 243 | Here below the line, let's say I want you to run a marathon | 在线下,我要你跑马拉松 |
| 244 | and you have no motivation to run a marathon. | 而你没有跑马拉松的动机。 |
| 245 | Both low motivation and it's hard. | 动机既低又难. |
| 246 | When I say run a marathon, run a marathon, | 当我说跑马拉松,跑马拉松, |
| 247 | you're not gonna do it. | 你不会这么做的 |
| 248 | No matter how many times I make that call to action. | 不管我多少次呼吁采取行动。 |
| 249 | In contrast, if I say, oh, walk outside and walk back in, | 反之,如果我说,哦, 走出去,走回来, |
| 250 | maybe 30 seconds, simple to do. | 也许30秒,很简单 |
| 251 | You're above the line. | 尔时优娄频螺迦叶. |
| 252 | Still you may not be very motivated | 不过你可能不太有动机 |
| 253 | because it's so easy to do. | 因为它是如此容易做。 |
| 254 | Now let's move up here. | 现在,让我们搬到这里。 |
| 255 | It's hard to do. | 难成. |
| 256 | I'm asking you to do something very hard. | 我请你做点非常难的事 |
| 257 | In order to do something that's difficult, | 为了做一些困难的事 |
| 258 | you need high levels of motivation. | 您需要高水平的动力。 |
| 259 | In fact, I think that's the purpose. | 事实上,我想这就是目的。 |
| 260 | That's the only use of motivation in our lives | 那是我们生命中唯一的动力 |
| 261 | is to allow us to do hard things. | 是允许我们做艰难的事情。 |
| 262 | And if we're not doing hard things, | 如果我们不做坏事, |
| 263 | we don't need that much motivation. | 我们不需要那么多动力 |
| 264 | When our motivation lags, boom, can't do it. | 等我们的动机落后了, 砰,不能做到这一点。 |
| 265 | Motivation's very slippery. | 动机很滑 |
| 266 | So if you set yourself up to do something hard | 所以,如果你陷害自己 做一些艰难的事情 |
| 267 | and you have to somehow sustain the motivation, | 你必须保持这个动机 |
| 268 | the motivation's gonna drop down | 动机会下降 |
| 269 | and there's gonna be a point where you don't do it | 并且会有一个点 你不这样做 |
| 270 | and habits are about repeating it | 习惯是重复它 |
| 271 | and you won't create the habit. | 而你不会创造这个习惯。 |
| 272 | So as I looked at this, | 所以当我看着这个, |
| 273 | as I looked at my behavior model, I thought, | 当我看着我的行为模式,我想, |
| 274 | let's go right here, easy to do, | 让我们在这里,容易做, |
| 275 | stuff that's so easy to do, | 很简单的事 |
| 276 | it doesn't require much motivation at all. | 它不需要太多的动力。 |
| 277 | So whether your motivation's high, you'll still do it. | 所以,无论你的动机是否高,你仍然会这样做。 |
| 278 | Whether it's low, you'll stew it. | 不论低,你都会炖熟的. |
| 279 | And so this is where the insight around | 因此,这就是这里的洞察力 |
| 280 | let's make it really tiny, really tiny, | 让我们让它真的很小,真的很小, |
| 281 | like one tooth, two pushups, one sip of water, and so on. | 如一齿,两俯卧撑,一口水等. |
| 282 | Well, when you look at it in this way, | 好吧,当你这样看它, |
| 283 | the smiley face, we're accounting for motivation, | 笑脸,我们正在考虑动机, |
| 284 | we're accounting for ability. | 我们在考虑能力 |
| 285 | So in the equation B equals MAT, those things are done. | 因此,在方程式B等于MAT中,这些事情就完成了. |
| 286 | What wasn't done and what I hadn't solved was the trigger. | 我还没解决的就是触发器 |
| 287 | How do we trigger that behavior easily? | 我们如何轻易触发这种行为? |
| 288 | Well, one day I came home from the gym, | 有一天我从健身房回来 |
| 289 | I went into the bathroom, I got in the shower, | 我去了洗手间 洗了澡 |
| 290 | I turned on the shower, I got out, I dried off, | 我打开淋浴,我下车,我干掉, |
| 291 | I went into my bedroom, I opened the sock drawer, | 我去了我的卧室, 我打开了袜子抽屉, |
| 292 | and at that moment it hit me, after. | 在那一刻,它击中了我,之后。 |
| 293 | The secret was after. | 秘密是后来的 |
| 294 | If you use an existing behavior in your life | 如果你用你生命中已有的行为 |
| 295 | and you put the new tiny behavior after it, | 你把新的小行为 之后, |
| 296 | you can use the existing behavior to be the trigger. | 您可以使用已有的行为来触发。 |
| 297 | So I was looking for what is the T, what is the trigger? | 所以我在寻找什么是T,什么是触发器? |
| 298 | Well, the triggers are your existing behaviors. | 触发器是你的现有行为 |
| 299 | I was pretty happy about this. | 我很高兴 |
| 300 | I thought this was a breakthrough. | 我认为这是一个突破。 |
| 301 | It means you don't have to put up post-it notes, | 意思是,你不用写后笔记 |
| 302 | you don't have to set alarms, and so on. | 你不需要设置警报器等等 |
| 303 | You just establish what it will come after. | 你只需要确定它会有什么结果 |
| 304 | So I went off, mapped this out, | 于是我走了,绘制了地图, |
| 305 | and started practicing tiny habits, more and more on my own, | 并开始练习小习惯, 越来越多的我自己, |
| 306 | applied them to many things. | 把它们应用到很多事情上。 |
| 307 | And then about a year ago, after I'd done this a while, | 大约一年前 我做了一段时间后 |
| 308 | I thought, you know, I'm gonna invite some friends to do it, | 我想,你知道, 我会邀请一些朋友做到这一点, |
| 309 | and it kind of grew from there. | 它从那里长出来 |
| 310 | So today there's, I've actually coached | 所以,今天有, 我实际上指导 |
| 311 | over 20,000 tiny habits, | 超过两万个小习惯, |
| 312 | and this is a snapshot from the spreadsheet. | 这是电子表格的快照。 |
| 313 | Here's the format for tiny habits. | 以下是小习惯的格式. |
| 314 | It looks like this. | 看起来像这样 |
| 315 | After I, whatever your existing behavior is, | 我之后 无论你现在的行为如何 |
| 316 | I call that an anchor, I will floss one tooth, | 我管它叫锚,我打一颗牙 |
| 317 | do two push-ups, and so on. | 做两次俯卧撑等等 |
| 318 | So what kinds of tiny habits do people create? | 那么人们会创造什么样的小习惯? |
| 319 | This is from this upcoming week. | 这是下周的报导 |
| 320 | I grabbed this out of the database. | 我从数据库里拿了这个 |
| 321 | A lot of habits are geared toward the morning. | 很多习惯都是朝向早晨的 |
| 322 | After I start my morning coffee, | 我早上开始喝咖啡后 |
| 323 | I will tidy one item in the living room. | 我会在客厅收拾一件东西 |
| 324 | Other habits are toward the evening, | 其他的习惯是晚上, |
| 325 | where you have routines already set up. | 在那里,你已经有了常规。 |
| 326 | After I enter the house at the end of the day, | 我最后进屋后 |
| 327 | I will kiss my wife for 10 seconds. | 我会吻我的妻子10秒。 |
| 328 | These kind of tiny habits work out really well. | 这些小习惯很有效 |
| 329 | So as you think about changing your life, | 所以当你想改变你的生活时 |
| 330 | think about framing it in terms of this format. | 考虑用这种格式来设定它。 |
| 331 | After I pick an existing habit that you do every day | 我挑出你每天的习惯 |
| 332 | with the same frequency | 频率相同 |
| 333 | that you want the new behavior to happen, | 你想让新行为发生 |
| 334 | I will, and you've got to make it super tiny. | 我会的,你必须让它超级小。 |
| 335 | After I pee, I will do two push-ups. | 我撒尿后,我会做两个俯卧撑。 |
| 336 | After I walk in the door, I will hang my keys on the hook. | 我走进门后,会把我的钥匙挂在钩子上. |
| 337 | After I brush my teeth, I will floss one tooth. | 我刷牙后,我会打牙 |
| 338 | That makes sense, right? | 这有道理,对不对? |
| 339 | That brushing becomes the trigger or the anchor | 刷子变成扳机或锚 |
| 340 | for flossing one tooth, and then you celebrate it. | 用来擦牙,然后你庆祝它。 |
| 341 | So now we're on to the practice time. | 现在我们开始练习时间。 |
| 342 | You ready for this? | 你准备好了吗? |
| 343 | Everyone get out your floss. | 大家都把牙线弄出来 |
| 344 | Okay, in your minds visualize you're brushing your teeth. | 好吧,在你的脑海里 想象你刷牙。 |
| 345 | Oh, I think we need to practice celebration. | 哦,我想我们需要练习庆祝。 |
| 346 | We're gonna go awesome, right? | 我们要去真棒,对不对? |
| 347 | One, two, three, awesome. | 一 二 三 厉害 |
| 348 | Okay, all right, we brush our teeth, floss one tooth. | 好吧,好吧,我们刷牙,一牙。 |
| 349 | One, two, three, awesome. | 一 二 三 厉害 |
| 350 | Okay, if you keep at that over time, | 好吧,如果你坚持 一段时间, |
| 351 | it'll get easier and easier to floss your teeth | 牙刷会越来越容易 |
| 352 | and you can floss more and more. | 你可以越来越多的打火机。 |
| 353 | There's different ways to celebrate. | 颂有不同法. |
| 354 | Find the celebration that works for you. | 找到对你有用的庆典 |
| 355 | Here's the phrase, and it comes down to this. | 这句话是这样的 |
| 356 | I live up in the wine country. | 我住在酒乡 |
| 357 | I do a lot with the earth as much as I can, | 我尽我所能做很多与地球, |
| 358 | and this seems to map exactly what I'm talking about. | 这似乎是地图 确切的我在说什么。 |
| 359 | Plant a tiny seed in the right spot | 在右边种个小种子 |
| 360 | and it will grow without coaxing. | 它会生长而不凝结。 |
| 361 | The tiny seed. | 细小的种子。 |
| 362 | This pumpkin came from a tiny seed | 这个南瓜来自一个小种子 |
| 363 | that actually we didn't even plant. | 其实我们甚至没有栽培。 |
| 364 | It came from the chicken manure | 是鸡粪来的 |
| 365 | that we put in the garden and it grew. | 我们把它放在花园里,它生长。 |
| 366 | We didn't have to do anything to it. | 我们没有做任何事情。 |
| 367 | It just grew with tiny seed in the right spot. | 它只是用小种子生长在合适的地方。 |
| 368 | So I encourage you to look at your lives, | 所以我鼓励你看看你的生活, |
| 369 | look at what you wanna change, | 看看你想改变什么 |
| 370 | break it down to tiny behaviors | 分解为小行为 |
| 371 | and put them in the right spot. | 把它们放在合适的位置 |
| 372 | The right spot is after something you're already doing | 合适的地方就是在做你已经做的事之后 |
| 373 | and allow it to grow. | 并允许它生长。 |
| 374 | You don't have to amp up motivation. | 你不必增加动力 |
| 375 | You don't have to draw that much unwilled power. | 你不必抽那么多不情愿的力量 |
| 376 | All you have to do is plant it out | 你只需要种出来 |
| 377 | and let this natural process emerge. | 让这个自然过程出现 |
| 378 | Thanks, everybody. | 谢谢各位 |
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