16 How to Stick with Good Habits Every Day
如何每天坚持良好的习惯
IN 1993, a bank in Abbotsford, Canada, hired a twenty-three-year-old stockbroker named Trent Dyrsmid. Abbotsford was a relatively small suburb, tucked away in the shadow of nearby Vancouver, where most of the big business deals were being made. Given the location, and the fact that Dyrsmid was a rookie, nobody expected too much of him. But he made brisk progress thanks to a simple daily habit.
1993年，阿伯茨福德的一家银行雇佣了23岁的股票经纪人TrentDyrsmid。阿伯茨福德是一个相对较小的位于温哥华附近的郊区，大多数大型商业交易都是在这里进行的。考虑到这个位置，以及达尔斯米德是个新秀的事实，没有人对他期望过高。但由于养成了一个简单的日常习惯，他取得了快速的进步。
Dyrsmid began each morning with two jars on his desk. One was filled with 120 paper clips. The other was empty. As soon as he settled in each day, he would make a sales call. Immediately after, he would move one paper clip from the full jar to the empty jar and the process would begin again. “Every morning I would start with 120 paper clips in one jar and I would keep dialing the phone until I had moved them all to the second jar,” he told me.
每天早上，Dyrsmid都会在桌子上放两个罐子。其中一个装满了120个回形针。另一个是空的。他每天一安顿下来，就会打电话推销。紧接着，他会把一个回形针从满满的罐子里放到空的罐子里，然后整个过程就会重新开始。他告诉我:“每天早上，我会从一个罐子里的120个回形针开始，不停地拨电话，直到我把它们都放到第二个罐子里。”。
Within eighteen months, Dyrsmid was bringing in $5 million to the firm. By age twenty-four, he was making $75,000 per year—the equivalent of $125,000 today. Not long after, he landed a six-figure job with another company.
在18个月内，Dyrsmid给公司带来了500万美元的收入。到24岁时，他每年能挣7.5万美元——相当于今天的12.5万美元。不久之后，他在另一家公司找到了一份六位数的工作。
I like to refer to this technique as the Paper Clip Strategy and, over the years, I’ve heard from readers who have employed it in a variety of ways. One woman shifted a hairpin from one container to another whenever she wrote a page of her book. Another man moved a marble from one bin to the next after each set of push-ups.
我喜欢把这种方法称为回形针策略，多年来，我听说有读者以各种方式使用这种方法。一位妇女每写一页她的书，就把一个发夹从一个容器移到另一个容器。另一个男人在每次俯卧撑之后把一个弹珠从一个箱子移到下一个箱子。
Making progress is satisfying, and visual measures—like moving paper clips or hairpins or marbles—provide clear evidence of your progress. As a result, they reinforce your behavior and add a little bit of immediate satisfaction to any activity. Visual measurement comes in
取得进步是令人满意的，视觉上的措施——比如移动回形针、发夹或大理石——为你的进步提供了明确的证据。因此，他们会强化你的行为，并且给你的任何活动带来一点即时的满足感。视觉测量就来了
many forms: food journals, workout logs, loyalty punch cards, the progress bar on a software download, even the page numbers in a book. But perhaps the best way to measure your progress is with a habit tracker.
有很多种形式:食物日志，锻炼日志，会员卡，软件下载的进度条，甚至一本书的页码。但是也许衡量你进步的最好方法是使用习惯追踪器。
HOW TO KEEP YOUR HABITS ON TRACK
如何让你的习惯保持在正轨上
A habit tracker is a simple way to measure whether you did a habit. The most basic format is to get a calendar and cross off each day you stick with your routine. For example, if you meditate on Monday, Wednesday, and Friday, each of those dates gets an X. As time rolls by, the calendar becomes a record of your habit streak.
习惯跟踪器是衡量你是否养成了一个习惯的简单方法。最基本的形式是得到一个日历，划掉每一天你坚持你的例行公事。例如，如果你在周一、周三和周五冥想，每个日期都会得到一个x。随着时间的推移，日历变成了你习惯条纹的记录。
Countless people have tracked their habits, but perhaps the most famous was Benjamin Franklin. Beginning at age twenty, Franklin carried a small booklet everywhere he went and used it to track thirteen personal virtues. This list included goals like “Lose no time. Be always employed in something useful” and “Avoid trifling conversation.” At the end of each day, Franklin would open his booklet and record his progress.
无数的人已经记录了他们的习惯，但是最著名的可能是本杰明·富兰克林。从二十岁开始，富兰克林每到一个地方都带着一本小册子，用它来记录十三种个人美德。这份清单包括诸如“不要浪费时间”这样的目标。总是做一些有用的事情”和“避免无聊的谈话”每天结束的时候，富兰克林都会打开他的小册子，记录他的学习进度。
Jerry Seinfeld reportedly uses a habit tracker to stick with his streak of writing jokes. In the documentary Comedian, he explains that his goal is simply to “never break the chain” of writing jokes every day. In other words, he is not focused on how good or bad a particular joke is or how inspired he feels. He is simply focused on showing up and adding to his streak.
据报道，杰瑞·宋飞使用习惯追踪器来坚持他的连续写笑话。在纪录片《喜剧演员》中，他解释说，他的目标很简单，就是“永远不要打破每天写笑话的链条”。换句话说，他并不关心某个笑话的好坏，或者他的灵感有多少。他只是专注于展示和增加他的连胜纪录。
“Don’t break the chain” is a powerful mantra. Don’t break the chain of sales calls and you’ll build a successful book of business. Don’t break the chain of workouts and you’ll get fit faster than you’d expect. Don’t break the chain of creating every day and you will end up with an impressive portfolio. Habit tracking is powerful because it leverages multiple Laws of Behavior Change. It simultaneously makes a behavior obvious, attractive, and satisfying.
“不要打破链条”是一个强有力的口头禅。不要打破销售电话的链条，你会建立一个成功的书的业务。不要打破锻炼的链条，你会比你预期的更快地获得健康。不要打破每天创作的链条，你最终会得到一个令人印象深刻的作品集。习惯跟踪是强大的，因为它利用了多种行为改变法则。它同时使一种行为变得显而易见、有吸引力和令人满意。
Let’s break down each one.
让我们逐一分析一下。
Benefit #1: Habit tracking is obvious.
好处1:习惯跟踪是显而易见的。
Recording your last action creates a trigger that can initiate your next one. Habit tracking naturally builds a series of visual cues like the streak of X’s on your calendar or the list of meals in your food log. When you look at the calendar and see your streak, you’ll be reminded to act again. Research has shown that people who track their progress on goals like losing weight, quitting smoking, and lowering blood pressure are all more likely to improve than those who don’t. One study of more than sixteen hundred people found that those who kept a daily food log lost twice as much weight as those who did not. The mere act of tracking a behavior can spark the urge to change it.
记录你的上一个动作可以创建一个触发器来启动你的下一个动作。习惯追踪自然而然地建立起一系列视觉线索，比如日历上的x条或者食物日志上的进食清单。当你在日历上看到自己的闪影时，你会被提醒再次行动。研究表明，在减肥、戒烟、降低血压等目标上追踪进展的人比那些没有追踪进展的人更有可能取得进步。一项超过1600人参与的研究发现，那些坚持每日饮食日志的人减掉的体重是那些没有坚持的人的两倍。仅仅是跟踪一个行为就能激发改变它的冲动。
Habit tracking also keeps you honest. Most of us have a distorted view of our own behavior. We think we act better than we do. Measurement offers one way to overcome our blindness to our own behavior and notice what’s really going on each day. One glance at the paper clips in the container and you immediately know how much work you have (or haven’t) been putting in. When the evidence is right in front of you, you’re less likely to lie to yourself.
追踪习惯也能让你保持诚实。我们大多数人对自己的行为有一种扭曲的看法。我们认为我们的行为比我们做的更好。测量提供了一种方法来克服我们对自己行为的盲目性，并注意到每天到底发生了什么。只要看一眼容器里的回形针，你立刻就会知道你已经(或者还没有)投入了多少工作。当证据就摆在你面前时，你就不太可能对自己撒谎。
Benefit #2: Habit tracking is attractive.
好处2:习惯追踪很有吸引力。
The most effective form of motivation is progress. When we get a signal that we are moving forward, we become more motivated to continue down that path. In this way, habit tracking can have an addictive effect on motivation. Each small win feeds your desire.
最有效的激励形式是进步。当我们得到前进的信号时，我们会更有动力继续前进。通过这种方式，习惯追踪可以对动机产生上瘾的影响。每一次小小的胜利都会满足你的欲望。
This can be particularly powerful on a bad day. When you’re feeling down, it’s easy to forget about all the progress you have already made. Habit tracking provides visual proof of your hard work—a subtle reminder of how far you’ve come. Plus, the empty square you see each morning can motivate you to get started because you don’t want to lose your progress by breaking the streak.
这在糟糕的一天尤其有效。当你情绪低落的时候，很容易忘记你已经取得的进步。习惯追踪为你的努力工作提供了视觉上的证明ーー微妙地提醒你已经走了多远。另外，每天早上你看到的空荡荡的广场可以激励你开始工作，因为你不想因为打破连胜纪录而失去进步。
Benefit #3: Habit tracking is satisfying.
好处3:习惯追踪令人满意。
This is the most crucial benefit of all. Tracking can become its own form of reward. It is satisfying to cross an item off your to-do list, to complete an entry in your workout log, or to mark an X on the calendar. It feels good to watch your results grow—the size of your
这是最关键的好处。追踪可以成为它自己的奖励形式。从你的待办事项清单上划掉一个项目，在你的锻炼日志中完成一个条目，或者在日历上标记一个x，都是令人满意的。看着你的成果增长----你的规模增长----感觉很好
investment portfolio, the length of your book manuscript—and if it feels good, then you’re more likely to endure.
投资组合、书稿的长度ーー如果感觉良好，你就更有可能坚持下去。
Habit tracking also helps keep your eye on the ball: you’re focused on the process rather than the result. You’re not fixated on getting six-pack abs, you’re just trying to keep the streak alive and become the type of person who doesn’t miss workouts.
习惯追踪也能帮助你保持注意力:你关注的是过程而不是结果。你不是专注于获得六块腹肌，你只是试图保持连胜，成为那种不会错过锻炼的人。
In summary, habit tracking (1) creates a visual cue that can remind you to act, (2) is inherently motivating because you see the progress you are making and don’t want to lose it, and (3) feels satisfying whenever you record another successful instance of your habit. Furthermore, habit tracking provides visual proof that you are casting votes for the type of person you wish to become, which is a delightful form of immediate and intrinsic gratification.*
总之，习惯追踪(1)创造了一个视觉提示，可以提醒你采取行动;(2)是固有的激励，因为你看到了正在取得的进展，不想失去它;(3)每当你记录下另一个成功的习惯实例时，都会感到满足。此外，习惯追踪提供了直观的证据，证明你在为你想成为的那种人投票，这是一种即时内在满足的愉悦形式。
You may be wondering, if habit tracking is so useful, why have I waited so long to talk about it?
你可能想知道，如果习惯追踪是如此有用，为什么我等了这么久才谈论它？
Despite all the benefits, I’ve left this discussion until now for a simple reason: many people resist the idea of tracking and measuring. It can feel like a burden because it forces you into two habits: the habit you’re trying to build and the habit of tracking it. Counting calories sounds like a hassle when you’re already struggling to follow a diet. Writing down every sales call seems tedious when you’ve got work to do. It feels easier to say, “I’ll just eat less.” Or, “I’ll try harder.” Or, “I’ll remember to do it.” People inevitably tell me things like, “I have a decision journal, but I wish I used it more.” Or, “I recorded my workouts for a week, but then quit.” I’ve been there myself. I once made a food log to track my calories. I managed to do it for one meal and then gave up.
尽管有这么多好处，但我把这个讨论留到现在，原因很简单:许多人抵制跟踪和测量的想法。它可以感觉像是一个负担，因为它迫使你养成两个习惯:你正在努力建立的习惯和追踪它的习惯。计算卡路里听起来很麻烦，因为你已经在努力遵循一个饮食计划了。当你有工作要做的时候，写下每一个销售电话看起来很乏味。说“我会少吃点的”感觉更容易些或者，“我会更努力的。”或者，“我会记得这么做的。”人们不可避免地告诉我，“我有一本决策日记，但我希望我能多用它。”或者，“我记录了一个星期的锻炼，但后来放弃了。”我自己也经历过。我曾经做过一个食物日志来记录我的卡路里。我设法做了一顿饭，然后就放弃了。
Tracking isn’t for everyone, and there is no need to measure your entire life. But nearly anyone can benefit from it in some form—even if it’s only temporary.
追踪并不适合每个人，也没有必要衡量你的整个人生。但几乎每个人都可以从中受益，即使这只是暂时的。
What can we do to make tracking easier?
我们能做些什么使追踪更容易？
First, whenever possible, measurement should be automated. You’ll probably be surprised by how much you’re already tracking without knowing it. Your credit card statement tracks how often you go out to eat. Your Fitbit registers how many steps you take and how long you sleep. Your calendar records how many new places you travel to each year. Once you know where to get the data, add a note to your calendar
首先，只要有可能，测量应该是自动化的。你可能会惊讶于自己在不知情的情况下追踪了多少信息。你的信用卡账单会追踪你出去吃饭的频率。你的Fitbit会记录你走了多少步，睡了多久。你的日历记录了你每年去过多少个新地方。一旦你知道从哪里获得数据，在你的日历上添加一个注释
to review it each week or each month, which is more practical than tracking it every day.
每周或每月回顾一次，这比每天追踪更实用。
Second, manual tracking should be limited to your most important habits. It is better to consistently track one habit than to sporadically track ten.
其次，手动跟踪应该仅限于你最重要的习惯。坚持跟踪一个习惯比偶尔跟踪十个习惯要好。
Finally, record each measurement immediately after the habit occurs. The completion of the behavior is the cue to write it down. This approach allows you to combine the habit-stacking method mentioned in Chapter 5 with habit tracking.
最后，在习惯发生后立即记录每一次测量。这个行为的完成就是把它写下来的线索。这种方法允许你将第五章中提到的习惯堆积法与习惯跟踪相结合。
The habit stacking + habit tracking formula is:（养成习惯+习惯跟踪公式如下:）
After [CURRENT HABIT], I will [TRACK MY HABIT].在[当前习惯]之后，我将[追踪我的习惯]。
After I hang up the phone from a sales call, I will move one paper clip over.在我挂断销售电话后，我会移动一个回形针。
After I finish each set at the gym, I will record it in my workout journal.当我在健身房完成每一组训练后，我会把它们记录在我的健身日记里。
After I put my plate in the dishwasher, I will write down what I ate.当我把盘子放进洗碗机后，我会写下我吃了什么。
These tactics can make tracking your habits easier. Even if you aren’t the type of person who enjoys recording your behavior, I think you’ll find a few weeks of measurements to be insightful. It’s always interesting to see how you’ve actually been spending your time.
这些策略可以让你更容易的跟踪你的习惯。即使你不是那种喜欢记录自己行为的人，我认为你会发现几个星期的测量是有洞察力的。看看你实际上是如何花费时间的总是很有趣的。
That said, every habit streak ends at some point. And, more important than any single measurement, is having a good plan for when your habits slide off track.
也就是说，每个习惯都会在某个时刻结束。而且，比任何单一的测量更重要的是，当你的习惯偏离轨道时，有一个好的计划。
HOW TO RECOVER QUICKLY WHEN YOUR HABITS BREAK DOWN
当你的习惯被打破时，如何快速恢复
No matter how consistent you are with your habits, it is inevitable that life will interrupt you at some point. Perfection is not possible. Before long, an emergency will pop up—you get sick or you have to travel for work or your family needs a little more of your time.
无论你的习惯有多么一致，生活总会在某个时刻打断你。完美是不可能的。不久之后，紧急情况就会出现----你生病了，或者你不得不出差去工作，或者你的家庭需要多一点时间。
Whenever this happens to me, I try to remind myself of a simple rule: never miss twice.
每当这种情况发生在我身上，我都会试着提醒自己一条简单的规则:不要错过两次。
If I miss one day, I try to get back into it as quickly as possible. Missing one workout happens, but I’m not going to miss two in a row. Maybe I’ll eat an entire pizza, but I’ll follow it up with a healthy meal. I can’t be perfect, but I can avoid a second lapse. As soon as one streak ends, I get started on the next one.
如果我错过了一天，我会尽快重新开始。错过了一次锻炼，但我不会连续错过两次。也许我会吃掉整个比萨饼，但是接下来我会吃一顿健康的饭。我不可能是完美的，但我可以避免第二次失误。一个连胜结束，我就开始下一个。
The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit.
第一个错误永远不会毁了你。随之而来的是不断重复的错误。失踪一次是意外。错过两次是一个新习惯的开始。
This is a distinguishing feature between winners and losers. Anyone can have a bad performance, a bad workout, or a bad day at work. But when successful people fail, they rebound quickly. The breaking of a habit doesn’t matter if the reclaiming of it is fast.
这是成功者和失败者之间的区别。任何人都可能有糟糕的表现，糟糕的锻炼，或工作中糟糕的一天。但当成功人士失败时，他们会迅速反弹。改掉一个习惯并不重要，如果改掉它很快的话。
I think this principle is so important that I’ll stick to it even if I can’t do a habit as well or as completely as I would like. Too often, we fall into an all-or-nothing cycle with our habits. The problem is not slipping up; the problem is thinking that if you can’t do something perfectly, then you shouldn’t do it at all.
我认为这个原则是如此重要，以至于即使我不能像我所希望的那样很好地或完全地养成一个习惯，我也会坚持下去。很多时候，我们会因为我们的习惯而陷入一个要么全有要么全无的循环。问题不在于疏忽;问题在于认为如果你不能把某件事做得完美，那么你就根本不应该去做。
You don’t realize how valuable it is to just show up on your bad (or busy) days. Lost days hurt you more than successful days help you. If you start with $100, then a 50 percent gain will take you to $150. But you only need a 33 percent loss to take you back to $100. In other words, avoiding a 33 percent loss is just as valuable as achieving a 50 percent gain. As Charlie Munger says, “The first rule of compounding: Never interrupt it unnecessarily.”
你没有意识到在你不好的(或者忙碌的)日子里出现是多么有价值。失去的日子比成功的日子更能伤害你。如果你从100美元开始，那么50%的收益将使你达到150美元。但是你只需要33%的损失就可以让你回到100美元。换句话说，避免33%的损失和获得50%的收益一样有价值。正如查理芒格所说，“复合法则的第一条:永远不要在不必要的时候打断它。”
This is why the “bad” workouts are often the most important ones. Sluggish days and bad workouts maintain the compound gains you accrued from previous good days. Simply doing something—ten squats, five sprints, a push-up, anything really—is huge. Don’t put up a zero. Don’t let losses eat into your compounding.
这就是为什么“糟糕的”锻炼往往是最重要的。无精打采的日子和糟糕的锻炼保持了你从以前的好日子中获得的复合收益。简单地做一些动作ーー十下蹲，五下冲刺，俯卧撑，任何动作ーー都是巨大的。不要贴零。不要让损失吞噬你的复利。
Furthermore, it’s not always about what happens during the workout. It’s about being the type of person who doesn’t miss workouts. It’s easy to train when you feel good, but it’s crucial to show up when you don’t feel like it—even if you do less than you hope. Going to the gym for five minutes may not improve your performance, but it reaffirms your identity.
此外，锻炼过程中发生的事情并不总是重要的。这是关于成为那种不会错过锻炼的人。当你感觉良好的时候，训练是很容易的，但是当你感觉不舒服的时候出现是至关重要的ーー即使你做的比你希望的要少。去健身房锻炼五分钟可能不会改善你的表现，但它会重新确认你的身份。
The all-or-nothing cycle of behavior change is just one pitfall that can derail your habits. Another potential danger—especially if you are using a habit tracker—is measuring the wrong thing.
全有或全无的行为改变周期只是一个陷阱，可以脱离你的习惯。另一个潜在的危险ーー特别是如果你是使用习惯追踪器，是在测量错误的东西。
KNOWING WHEN (AND WHEN NOT) TO TRACK A HABIT
知道什么时候(和什么时候不)跟踪一个习惯
Say you’re running a restaurant and you want to know if your chef is doing a good job. One way to measure success is to track how many customers pay for a meal each day. If more customers come in, the food must be good. If fewer customers come in, something must be wrong.
假设你经营一家餐馆，你想知道你的厨师是否做得好。衡量成功的一个方法是追踪每天有多少顾客为一顿饭付钱。如果有更多的顾客进来，食物一定是好的。如果进来的顾客越来越少，那一定是出了什么问题。
However, this one measurement—daily revenue—only gives a limited picture of what’s really going on. Just because someone pays for a meal doesn’t mean they enjoy the meal. Even dissatisfied customers are unlikely to dine and dash. In fact, if you’re only measuring revenue, the food might be getting worse but you’re making up for it with marketing or discounts or some other method. Instead, it may be more effective to track how many customers finish their meal or perhaps the percentage of customers who leave a generous tip.
然而，这种每日收入的衡量方法只能提供有限的真实情况。仅仅因为有人付钱吃饭并不意味着他们享受这顿饭。即使是不满意的顾客也不太可能吃完就跑。事实上，如果你只是衡量收入，食物可能会变得更糟，但是你可以用市场营销、折扣或其他方法来弥补。相反，它可能更有效地跟踪有多少客户完成了他们的用餐，或者也许有多少客户留下了慷慨的小费。
The dark side of tracking a particular behavior is that we become driven by the number rather than the purpose behind it. If your success is measured by quarterly earnings, you will optimize sales, revenue, and accounting for quarterly earnings. If your success is measured by a lower number on the scale, you will optimize for a lower number on the scale, even if that means embracing crash diets, juice cleanses, and fat-loss pills. The human mind wants to “win” whatever game is being played.
追踪一个特定行为的阴暗面是我们被数字而不是它背后的目的所驱使。如果你的成功是通过季度收益来衡量的，那么你将优化销售、收入和季度收益会计。如果你的成功是通过一个较低的数字来衡量的，那么你就会优化一个较低的数字，即使这意味着拥抱速成饮食、果汁清洁和减肥药。无论在玩什么游戏，人类的大脑都想“赢”。
This pitfall is evident in many areas of life. We focus on working long hours instead of getting meaningful work done. We care more about getting ten thousand steps than we do about being healthy. We teach for standardized tests instead of emphasizing learning, curiosity, and critical thinking. In short, we optimize for what we measure. When we choose the wrong measurement, we get the wrong behavior.
这种陷阱在生活的许多领域都很明显。我们专注于长时间的工作而不是完成有意义的工作。我们更关心一万步，而不是健康。我们教授标准化考试，而不是强调学习、好奇心和批判性思维。简而言之，我们优化我们衡量的东西。当我们选择了错误的测量方法，我们就会得到错误的行为。
This is sometimes referred to as Goodhart’s Law. Named after the economist Charles Goodhart, the principle states, “When a measure becomes a target, it ceases to be a good measure.” Measurement is only useful when it guides you and adds context to a larger picture, not when it consumes you. Each number is simply one piece of feedback in the overall system.
这有时被称为古德哈特定律。这个原则以经济学家查尔斯·古德哈特·马丁命名，它指出:“当一项指标成为一个目标时，它就不再是一个好的指标。”度量只有在它引导您并为更大的图片添加上下文时才有用，而不是当它消耗您的时候。每个数字只是整个系统中的一个反馈。
In our data-driven world, we tend to overvalue numbers and undervalue anything ephemeral, soft, and difficult to quantify. We mistakenly think the factors we can measure are the only factors that exist. But just because you can measure something doesn’t mean it’s the most important thing. And just because you can’t measure something doesn’t mean it’s not important at all.
在我们这个数据驱动的世界里，我们倾向于高估数字，低估任何短暂的、软的、难以量化的东西。我们错误地认为我们可以衡量的因素是存在的唯一因素。但是，仅仅因为你可以测量某些东西，并不意味着它是最重要的东西。仅仅因为你不能衡量一些东西，并不意味着它一点都不重要。
All of this to say, it’s crucial to keep habit tracking in its proper place. It can feel satisfying to record a habit and track your progress, but the measurement is not the only thing that matters. Furthermore, there are many ways to measure progress, and sometimes it helps to shift your focus to something entirely different.
所有这些都说明，保持习惯跟踪在适当的位置是至关重要的。记录一个习惯并跟踪你的进展会让你感到满足，但是衡量并不是唯一重要的事情。此外，有许多方法可以衡量进步，有时候把你的注意力转移到完全不同的事情上会有所帮助。
This is why nonscale victories can be effective for weight loss. The number on the scale may be stubborn, so if you focus solely on that number, your motivation will sag. But you may notice that your skin looks better or you wake up earlier or your sex drive got a boost. All of these are valid ways to track your improvement. If you’re not feeling motivated by the number on the scale, perhaps it’s time to focus on a different measurement—one that gives you more signals of progress.
这就是为什么无规模的胜利对减肥是有效的。天平上的数字可能是固执的，所以如果你只关注这个数字，你的动力就会下降。但是你可能会注意到你的皮肤看起来更好了，或者你醒得更早了，或者你的性欲得到了提升。所有这些都是追踪你进步的有效方法。如果你没有被量表上的数字所激励，也许是时候关注一个不同的测量方法了，一个能给你更多进步信号的方法。
No matter how you measure your improvement, habit tracking offers a simple way to make your habits more satisfying. Each measurement provides a little bit of evidence that you’re moving in the right direction and a brief moment of immediate pleasure for a job well done.
无论你如何衡量自己的进步，习惯追踪提供了一个简单的方法，让你的习惯更令人满意。每一次测量都提供了一点点证据，证明你正朝着正确的方向前进，并且为你的出色工作提供了一个短暂的瞬间的快乐。
Chapter Summary
One of the most satisfying feelings is the feeling of making progress.
最令人满意的感觉之一是取得进步的感觉。
A habit tracker is a simple way to measure whether you did a habit—like marking an X on a calendar.
习惯跟踪器是衡量你是否养成了一个习惯的简单方法，就像在日历上标记x一样。
Habit trackers and other visual forms of measurement can make your habits satisfying by providing clear evidence of your progress.
习惯跟踪器和其他视觉形式的测量可以通过提供你进步的明确证据使你的习惯令人满意。
Don’t break the chain. Try to keep your habit streak alive.
不要打破常规，努力保持你的习惯。
Just because you can measure something doesn’t mean it’s the most important thing.
仅仅因为你可以测量一些东西并不意味着它是最重要的东西。
Last updated
Was this helpful?