用什么方法可以盡快戒掉壞習(xí)慣

每個(gè)人都有壞習(xí)慣，什么方法可以有效戒掉壞習(xí)慣呢
 
來聽今天的講解:
 
A:You've talked a lot about things we should do,but what about stopping doing things or breaking bad habits?
你之前提到過很多我們應(yīng)該做的事情,那有什么是我們應(yīng)該停止做的事或是有哪些應(yīng)該改掉的壞習(xí)慣?
 
A:That's the hardest thing, right?What's your advice for giving up sugar or alcohol or obsessive behavior,things like that?
這是最難的,是吧?你對戒掉糖、戒酒或戒掉上癮行為有哪些建議?
 
B:Well, actually,I am not suggesting that people fight with themselves,and they avoid or break anything,
實(shí)際上,我不建議人們和自己斗爭或是避免或戒掉任何事,
 
B:because that would constitute violence against yourself.
因?yàn)檫@是針對自身的暴力行為。
 
B:I amastudent of Marshall Rosenberg,who developed a nonviolentcommunication system.
我是馬歇爾·羅森伯格的學(xué)生,他開發(fā)了一種非暴力溝通系統(tǒng)。
 
B:Instead of taking away the bad,you add something good.You find exciting, fun,new habits that will naturally substitute.
不要去掉壞事物,而是要增加好事物。你會發(fā)現(xiàn)人激動又有趣的新習(xí)慣會自然而然地取代壞習(xí)慣。
 
A:Okay,so for example, let's say you watch too much TV,or youre addicted to your smartphone.
好,比如,看電視時(shí)間太長,或是對智能手機(jī)上癮。
 
A:You would try to maybe play outside or do something like that.
你要盡量去外面玩或是做類似于出去玩的事情。
 
B:Well,you can develop a lot of new habits and see what works for you.
你可以發(fā)展許多新習(xí)慣,看看哪些習(xí)慣適合你。
 
B:One of the things that I discovered for myself is that willpower is a very finite resource.
我的其中一個(gè)發(fā)現(xiàn)是,意志力是極為有限的資源。
 
A:We don't have infinite amounts of will power,so we need to use it very
sparingly on short distances.It's not for marathons.
我們沒有無限的意志力,因此我們要在短距離中謹(jǐn)慎使用。那不適用于馬拉松。
 
B:What I suggest, when you're establishing a new habit that you feel that is the right habit for you,
我的建議是,當(dāng)你建立一個(gè)新習(xí)慣并認(rèn)為這個(gè)習(xí)慣適合你時(shí),
 
A:you need touse a little bit of willpower to repeat it enough times.
你要用一些意志力重復(fù)足夠多次。

B:Usually magic number is 21days.
一般來說,這需要21天。
 
A:Really?21 days,why 21?
真的嗎?21天,為什么是21天?
 
B:I have no idea,but this number keeps popping up from different traditions in
East and West and alsopsychology.
我也不清楚,不過這個(gè)數(shù)字在東西方的不同傳統(tǒng)以及心理學(xué)中反復(fù)出現(xiàn)。

A:I saw it in my own practice that it works.
我自己實(shí)踐過,這很有用。