Conclusion：The Secret to Results That Last

持续结果的秘密

THERE IS AN ancient Greek parable known as the Sorites Paradox,* which talks about the effect one small action can have when

有一个古希腊寓言叫做索里特悖论，它讲述了一个小小的行动在什么时候会产生什么样的影响

repeated enough times. One formulation of the paradox goes as follows: Can one coin make a person rich? If you give a person a pile of ten coins, you wouldn’t claim that he or she is rich. But what if you add another? And another? And another? At some point, you will have to admit that no one can be rich unless one coin can make him or her so.

重复了足够多次。这个悖论的一个公式是这样的:一枚硬币能让一个人变得富有吗？如果你给一个人一堆十个硬币，你不会声称他或她是富有的。但是如果你再加一个呢？再来一杯？再来一杯？在某种程度上，你将不得不承认，没有人可以富有，除非一个硬币可以使他或她这样。

We can say the same about atomic habits. Can one tiny change transform your life? It’s unlikely you would say so. But what if you made another? And another? And another? At some point, you will have to admit that your life was transformed by one small change.

对于原子的习惯，我们也可以这样说。一个小小的改变能改变你的生活吗？你不太可能这么说。但是如果你再做一个呢？再来一杯？再来一杯？在某种程度上，你将不得不承认你的生活被一个小小的改变所改变。

The holy grail of habit change is not a single 1 percent improvement, but a thousand of them. It’s a bunch of atomic habits stacking up, each one a fundamental unit of the overall system.

改变习惯的圣杯不是单一的1%的改进，而是一千个改进。它是一堆原子习惯的堆积，每一个都是整个系统的基本单位。

In the beginning, small improvements can often seem meaningless because they get washed away by the weight of the system. Just as one coin won’t make you rich, one positive change like meditating for one minute or reading one page each day is unlikely to deliver a noticeable difference.

一开始，小的改进常常看起来毫无意义，因为它们被系统的重量冲走了。就像一枚硬币不会让你变得富有一样，一个积极的改变，比如冥想一分钟或者每天读一页书，都不可能带来明显的不同。

Gradually, though, as you continue to layer small changes on top of one another, the scales of life start to move. Each improvement is like adding a grain of sand to the positive side of the scale, slowly tilting things in your favor. Eventually, if you stick with it, you hit a tipping point. Suddenly, it feels easier to stick with good habits. The weight of the system is working for you rather than against you.

然而，渐渐地，当你继续在一个又一个小的变化之上层层叠叠时，生命的天平开始移动。每一次改善就像在天平的正面添加一粒沙子，慢慢地倾斜对你有利的东西。最终，如果你坚持下去，你会达到一个临界点。突然之间，坚持良好的习惯变得更容易了。这个体系的重量是为你服务的，而不是对你不利的。

Over the course of this book, we’ve looked at dozens of stories about top performers. We’ve heard about Olympic gold medalists, award-winning artists, business leaders, lifesaving physicians, and star comedians who have all used the science of small habits to master their

在本书的整个过程中，我们已经看到了许多关于顶级员工的故事。我们听说过奥运金牌获得者、获奖艺术家、商业领袖、救生医生和明星喜剧演员，他们都运用小习惯的科学来掌握自己的技能

craft and vault to the top of their field. Each of the people, teams, and companies we have covered has faced different circumstances, but ultimately progressed in the same way: through a commitment to tiny, sustainable, unrelenting improvements.

飞船和拱顶到他们的领域的顶端。我们报道过的每个人、团队和公司都面临着不同的情况，但最终都以同样的方式取得进展:通过致力于微小的、可持续的、不懈的改进。

Success is not a goal to reach or a finish line to cross. It is a system to improve, an endless process to refine. In Chapter 1, I said, “If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change.”

成功不是要达到的目标，也不是要跨越的终点线。它是一个需要改进的系统，是一个需要不断完善的过程。在第一章，我说，“如果你在改变习惯方面遇到困难，问题不在你。问题在于你的系统。坏习惯一次又一次地重复着，不是因为你不想改变，而是因为你有一个错误的改变体系。”

As this book draws to a close, I hope the opposite is true. With the Four Laws of Behavior Change, you have a set of tools and strategies that you can use to build better systems and shape better habits.

在这本书即将结束之际，我希望情况恰恰相反。有了改变行为的四大法则，你就有了一套工具和策略，可以用来建立更好的系统和养成更好的习惯。

Sometimes a habit will be hard to remember and you’ll need to make it obvious. Other times you won’t feel like starting and you’ll need to make it attractive. In many cases, you may find that a habit will be too difficult and you’ll need to make it easy. And sometimes, you won’t feel like sticking with it and you’ll need to make it satisfying.

有时一个习惯很难记住，你需要让它变得明显。有时候你不想开始，你需要把它变得有吸引力。在很多情况下，你可能会发现一个习惯太难了，你需要让它变得容易。有时候，你不想坚持下去，你需要让它令你满意。

Behaviors are effortless here.	Behaviors are difficult here.
Obvious	Invisible
Attractive	Unattractive
Easy	Hard
Satisfying	Unsatisfying

You want to push your good habits toward the left side of the spectrum by making them obvious, attractive, easy, and satisfying. Meanwhile, you want to cluster your bad habits toward the right side by making them invisible, unattractive, hard, and unsatisfying.

你想通过让你的好习惯变得明显、有吸引力、简单和令人满意，从而把它们推向光谱的左侧。与此同时，你想把你的坏习惯集中到正确的一边，让它们看不见、不吸引人、难以接受和不令人满意。

This is a continuous process. There is no finish line. There is no permanent solution. Whenever you’re looking to improve, you can rotate through the Four Laws of Behavior Change until you find the next bottleneck. Make it obvious. Make it attractive. Make it easy. Make it satisfying. Round and round. Always looking for the next way to get 1 percent better.

这是一个连续的过程。没有终点线。没有永久的解决办法。无论何时你想要改进，你都可以循环使用行为改变四法则，直到找到下一个瓶颈。让它显而易见。让它具有吸引力。让它变得简单。让它令人满意。一圈又一圈。总是在寻找下一个方法来提高1%。

The secret to getting results that last is to never stop making improvements. It’s remarkable what you can build if you just don’t

获得持久成果的秘诀在于永不停止改进。如果你不这么做的话，你所能建造的东西是非常了不起的

stop. It’s remarkable the business you can build if you don’t stop working. It’s remarkable the body you can build if you don’t stop training. It’s remarkable the knowledge you can build if you don’t stop learning. It’s remarkable the fortune you can build if you don’t stop saving. It’s remarkable the friendships you can build if you don’t stop caring. Small habits don’t add up. They compound.

停止。如果你不停止工作，你可以建立的业务是非常了不起的。如果你不停止训练，你的身体会变得非常强壮。如果你不停止学习，你能积累的知识是非常了不起的。如果你不停止储蓄的话，你能积累的财富是不可思议的。如果你不停止关心，你可以建立起很多友谊，这是很了不起的。小习惯加起来不起作用。它们混合在一起。

That’s the power of atomic habits. Tiny changes. Remarkable results.

这就是原子习惯的力量。微小的改变。卓越的结果。