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You have to kind of build these self-control muscles, these habits, if you will, make it part of your lifestyle, so that it's automatic.
你必须建立这些自我控制的肌肉记忆，这些习惯，如果你愿意的话，让它成为你生活方式的一部分，这样它就会自然发生了。
It's not a big effort for you anymore.
这对你来说不会是一个需要付出很多努力的事。
And so, you can start small. Start with small things.
因此，你可以从小事做起。从一些很小的事做起。
Make them a habit, and then build up to bigger things.
让它们成为一种习惯，然后再积累到更大的方面。
There's also something called temptation bundling.
还有一种叫做诱惑捆绑的东西。
And so, we can pair a want activity with a should activity.
因此，我们可以将想做的事情和该做的事情结合起来。
No one really wants to do a should activity all the time.
没有人愿意一直做该做的事情。
It is a muscle, and even willpower, you have to give it a little bit of a break.
它是一种肌肉，甚至是意志力，你必须给它一点休息的时间。
And so, when people do a should activity all the time, they get fatigued, and they show healthcare workers, they're supposed to wash their hands all day, and they start doing it less at the end of the day.
因此，当人们一直做该做的事情时，会感到疲劳，他们拿医护人员举例子，这些人应该一整天不停洗手，但越到最后他们洗手的次数越少。
And so, when they give them longer breaks in between their shift, they find that they'll continue to do it.
如果两班之间有更长的休息时间，他们会继续频繁洗手。
They'll wash their hands through to the end of the day.
他们一整天都会经常洗手。
And so, it's important to take the breaks, engineer in a break into this long-term regimen that you have.
因此，重要的是要注意休息，在你所拥有的这个长期方案中加上休息时间。
Once a habit exists, you can't just quelch it.
一旦有了一个习惯，就不能消除它。
You can't, you can't pretend it's not there. You have to accommodate this need in your life.
你不能假装它不存在。你必须适应你生活中的这种需要。
And so, the answer is to give yourself five minutes every hour.
所以你需要每小时给自己五分钟的休息时间。
In fact, you can set an alarm at the end of every hour.
事实上，你可以每隔一小时设置一个闹钟。
Give yourself five minutes to surf the web, because if you allow yourself five minutes every hour, it won't explode into 45 minutes, because you've been trying to suppress it.
给自己五分钟的时间去上网，因为如果你每小时给自己五分钟时间，它就不会因为你一直努力压制而爆发成45分钟。
It's very important to know what a treat is. A treat is not a reward.
知道有什么犒赏也非常重要。犒赏不是奖励。
It's not something that you get because you earned it. You don't have to justify it.
它不是你努力赢得的东西。你不需要为它辩解。
A treat is something that you get because you want it, and treats may sound like kind of a selfish, self-indulgent strategy to use.
犒赏是你因为想要而得到的东西，而犒赏可能听起来像是一种自私的、自我放纵的策略。
But treats are very important, because the fact is treats help us get self-command.
但是犒赏是非常重要的，因为犒赏能帮助我们获得自我指挥。
They energize us. They make us feel comforted and cared for.
它能让我们精力充沛。它能让我们感到慰藉和关怀。
And when we are like that, then we can ask more of ourselves in other ways.
如果采取这种方法，我们就可以在其他方面对自己提出更多要求。
So when we give more to ourselves, we can ask more from ourselves, and you often hear people when justifying a bad habit with like, "I need it, I've earned it, I deserve it.
因此，当我们给予自己更多时，就可以向自己提出更多要求，你经常听到人们在为一个坏习惯辩护时会说："我需要它，我已经赢得了它，我应该得到它。”
So, and a lot of times people go for unhealthy treats, because they feel like they need to recharge their battery.
所以，很多时候，人们去吃不健康的食物，因为他们觉得他们需要给自己充充电。
And so, they use an unhealthy treat.
他们使用的是不健康的犒赏。
But if you load yourself with healthy treats, if you have a large lot of items to choose from—and it's not as easy to come up with a long list of healthy treats as you think—then you're gonna be able to recharge your battery.
但是，如果你给自己健康的犒赏，如果你有大量东西可以选择--想出一长串健康的犒赏并不像你想象的那样容易--那你就可以给自己的电池充电。
And there are some treats that are often unhealthy: food treats, technology treats, and shopping treats.
但有些犒赏往往是不健康的：食物犒赏，技术犒赏，和购物犒赏。
A lot of times, these can become unhealthy treats very quickly.
很多时候，这些会很快成为不健康的犒赏。
So if you use them, you have to be very mindful and use them judiciously and know that they're not gonna spiral out of control for you.
因此，如果你使用这种方式，就必须非常注意，要理智地使用它们，并确保它们不会让你失控。
One question is whether you're better off trying to do one habit at a time if you're trying to make change, or whether you do many all at once, and like many things with habit formation, there's just no magic answer.
有个问题是，如果你想要做出改变，你最好一次只养成一个习惯，或者你是否一次养成很多习惯，就像很多事情一样，习惯的养成也没有神奇的方法。
There's no one-size-fits-all solution.
没有一个放之四海而皆准的解决方案。
Some people do better when they start small, when they keep it very simple, and they gain the habit of the habit.
有些人做得更好，当他们从小事做起，很轻松就能坚持下去的时候，他们就培养成了一种习惯。
They get a feeling of accomplishment, and it's very manageable and realistic, 'cause it's something very small, and it's just one thing.
他们会有成就感，而且变得非常容易管理和务实，因为这是非常小的事情，而且只是一件事。
But on the other hand, there are some people who love to go big, that love big transformations, and big challenges.
但另一方面，有些人喜欢大干一场，喜欢大的转变和大的挑战。
And so, something to do is to think about yourself, and think, well, when have I succeeded in the past, or what appeals more to my nature, and to think about what works for you, because there really isn't one perfect way to change a habit, or to change a bunch of habits.
因此，你需要自己思考一下，想一想，我过去什么时候成功过，或者什么更能吸引我的天性，想一想什么对你有用，因为真的没有一个完美的方法来改变一个或多个习惯。
