亞里士多德說：我們長久以來一直重複的那些行為造就了現在的我們。因此，優秀不是一時的舉動，而是長久形成的一種習慣。實際上你每天做的那些小事，加起來才是對你影響最大的，本視頻列舉了能夠幫助你提升工作與生活的十個日常習慣，小小的堅持造就優秀的你。中英字幕
New York Times bestselling author, John C. Maxwell, once said that 「You』ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.」 And while making big changes like moving across the country or getting a new job can alter your life in some ways, it’s really the simple things you do every day that add up to the most impact. Once you understand how powerful your daily habits are, you can structure your routine in a positive and life-changing way. Through consistency and effort over time, you』ll find that practicing daily habits has an immense impact. Here are a few simple habits you can incorporate into your day to truly change your life for the better.《紐約時報》暢銷書作者約翰·C·麥克斯韋曾說「想要改變你的生活，首先要改變你每天做的事，成功的秘訣就在你的日常中」。雖然做出重大的改變，比如搬到其他城市，或換一份新工作可以在某些方面改變你的生活，但實際上你每天做的那些小事加起來才是對你影響最大的。一旦了解了你的日常習慣有多強大，你就能夠更積極地安排你的日常，改變你的生活。通過長期的堅持和努力，你會發現，日常習慣會帶來巨大的影響，以下是幾個你可以在日常中實踐的能夠真正改善你的生活的習慣：Exercising your body is a great way to boost your mood in the short term and boost your health and self-esteem in the long term. Health and wellness are a huge factor when it comes to our ability to focus, stay productive, and keep a balanced emotional life.Work on staying consistent with exercising every single day to see results quickly. Not only will your physique and well-being improve, but so will your mental clarity.鍛煉身體是一個在短期內提升你的情緒，長期內提高你的健康和自信的好方法。身心健康對於我們的注意力、保持高效率以及保持平穩的情緒都非常重要，堅持每天進行鍛煉，就能很快看到變化，不僅你的體質和健康會得到改善，你的頭腦也會更加清晰。Journaling has a boat load of positive benefits, including helping you deal with difficult emotions and situations, helping you remember happy memories, and helping you visualize and strategize your goals. Journaling for just five minutes every day can reduce stress by offloading difficult emotions. Plus, it improves your focus in the present moment and helps you prioritize your day. When we take a moment to reflect, we save ourselves lots of time in the future.寫日記有很多好處，包括幫助你處理困難的情緒和狀況，幫助你記住快樂的回憶，並幫助你展望和制定你的目標，每天花五分鐘寫日記，就可以釋放困難的情緒從而減輕壓力。此外，它還能使你更加專注於當下，幫助你確定每天的優先事項，當我們能夠花點時間反思，就能夠為未來節省很多時間。A daily gratitude practice can go a long way towards improving your overall positivity and mental health. Start a simple gratitude practice in a journal, on your phone, or anywhere else you like. The point is to simply write down a few things you are grateful for. They don’t have to be big – you could simply be grateful for your toothbrush. But as you practice gratitude every day, you』ll come to realize that there’s actually a lot more to be grateful for than you originally realized. By focusing on all the positive things in your life, you』ll get a better outlook on your situation. Plus, rereading your gratitudes later can give you a huge boost.每天踐行感恩可以在很大程度上提高你的整體積極性和心理健康，在日記中或手機上或其他你喜歡的地方，記錄你的感恩時刻，需要做的就只是簡單地寫下你所感激的幾件事，不需要是很重大的事，你甚至可以只是對你的牙刷表示感謝，但當你每天都踐行感恩，你會意識到，實際上需要感恩的東西，比你最初意識到的要多得多。專注於你生活中所有積極的事情，你會對你的生活有更好的看法。此外，日後重讀這些感恩的事情，也會帶給你巨大的動力。Meditation has been proven to have a myriad of benefits on your brain and emotional health. Just meditating for 10 minutes a day, either when you wake up, halfway through your day to de-stress, or even right before bed to wind down, helps train your brain to find peace and balance. The more consistently you meditate, the more you』ll find yourself focusing on the present moment, naturally relieving anxiety, and dealing calmly with high-pressure situations. Try any of the many meditation apps to get started.冥想已證實對你的大腦和情緒健康都有着非常多的好處，只需每天冥想10分鐘，無論是在你醒來的時候，還是在一天中為你減輕壓力，甚至是在睡覺前放鬆，都有助於訓練你的大腦找到平靜和平衡。隨着你堅持進行冥想，你就會越來越發現自己能夠專注於當下，自然地緩解焦慮，並平靜地處理高壓情況，你可以下載任何冥想軟件來幫助你開始。An untidy house is an untidy mind. Often, when your bed isn’t made, it’s easy to let other things slide, too – the laundry you need to fold, the papers you need to put away. So when you wake up in the morning, make your bed first thing. This will make you feel like you’re ready to start your day and it will keep things organized. Make sure your home is in order, and the rest will follow.不整潔的房子會導致混亂的頭腦。通常情況下，當你的床沒有收拾好，也會導致你放任其他東西混亂：需要疊的衣服，需要收起的文件。因此當你一早醒來時，第一件事就是整理好你的床，這會讓你覺得你已經準備好開始你的一天，一切都會井井有條，確保你的家有條不紊，其他事情便也會如此。Just like working out is exercise for your body, reading is exercise for your mind. Reading just 10-20 minutes a day is a fantastic workout for your brain. It has long-lasting benefits such as improved brain connectivity and vocabulary. Plus, if you read non-fiction, you』ll learn more about topics you’re interested in.Reading forces us to slow down – instead of mindlessly scrolling on the internet – and has similar benefits to meditation. Reading also improves your creativity and can help you make new connections you hadn’t thought of before!就像健身是對身體的鍛煉一樣，閱讀是對頭腦的鍛煉。每天只需閱讀10-20分鐘，就對你的大腦大有裨益，它會帶來一些持久的好處，比如改善你的大腦神經網路，提升詞彙量。此外，如果你閱讀非小說類書籍，你會對你感興趣的領域有更多了解。閱讀迫使我們慢下來，而不再無意識地瀏覽互聯網，與冥想有着異曲同工之妙，閱讀還能提高你的創造力，並能幫助你建立從前沒有想過的新的聯繫。6.Do Something Outside Your Comfort ZoneIf you could do something just a little outside your comfort zone every day, how much more confident and self-assured do you think you would be in just one month? A year? Five years? Pushing yourself just a little bit to say hello to someone you don’t usually talk to, message a friend you haven’t seen in a while, or apply to a new job exercises your ability to deal with rejection – and you may end up gaining some amazing opportunities you wouldn’t have otherwise.Working on expanding your comfort zone is an important daily habit to overcome anxiety and expand your life.如果你每天都能做一點超出你舒適區的事情，你認為堅持一個月你可以變得多麼自信？一年呢？五年呢？給自己施加一點點壓力，與你不常交談的人打個招呼，給你很久沒有見過的朋友發消息，或申請一份新的工作，鍛煉你應對拒絕的能力，你最終可能會獲得一些本不會擁有的非常棒的機會，努力擴大你的舒適區，是一個非常重要的日常習慣，幫助你克服焦慮，擴展你的生活。7.Turn Your Phone on Do-Not-DisturbOne of the simplest ways to improve your life is to turn your phone on do-not-disturb during the day. Social media apps work by activating our dopamine receptors, causing us to want to stay on the apps for longer, to scroll longer, to keep getting little hits of dopamine longer. Unfortunately, this means that we can get stuck on our phones for hours at a time, truncating our productive hours. But if you put your phone on do-not-disturb, you won’t be inundated by notifications demanding your attention and forcing your focus back on your phone.Turning off your notifications allows you to put your attention where it matters most – on the activities you’re doing, the people you’re with, and the present moment.改善生活的最簡單方法之一是在白天將手機調至免打擾模式。社交媒體會激活我們的多巴胺受體，使我們想要停留在其中更久一點，瀏覽更長時間，更長時間地獲得多巴胺衝擊。不幸的是，這意味着，我們可能每次都會被手機絆住幾個小時，減少了我們的生產時間。但是，如果你把手機調至勿擾模式，你就不會被吸引你注意力的通知所淹沒。迫使你將注意力放到手機上，關掉通知可以讓你把注意力放在最重要的地方，你正在進行的活動，和你在一起的人，以及當下的時刻。9. Celebrate Your AccomplishmentsIt’s great to celebrate what you’re grateful for, but it’s also a good practice to celebrate all your accomplishments. Every time you have a win – no matter how small – keep track of it either on your phone, in a journal, or some method that’s easy to get to. Did you finish a project early? Celebrate it! Did your boss like your project proposal? Celebrate it! Did you ace a recent test? Celebrate it! Did you get out of bed today even though you didn’t feel like it? Celebrate it!Keep a log of all your accomplishments and make sure to pat yourself on the back regularly for everything you do. This helps you focus on the positive and remember just how far you』ve come!慶祝值得感恩的事情是一個很好的做法。同樣的還有慶祝你所取得的成績，每當你取得一次勝利，無論多麼微小，都要將它記在你的手機、日記本，或其他方便的地方。提前完成了項目？為它慶祝。你的老闆喜歡你的項目提案？為它慶祝。在最近的考試中取得了好成績？為它慶祝。今天你不想起床，但你還是克服了阻力？為它慶祝。記錄下你所有的成就，並記得要定期，鼓勵一下自己所做的這一切，這有助於你專注於積極的事情，並記住自己已經取得了多大的成就。10.Enjoy the Little ThingsLittle moments make up our lives – a chat with a friend, a quiet moment to ourselves, your walk to work. Every day, take a moment to simply enjoy the little things in your life. Don’t let them slide past you before you forget to enjoy it. When you make it a habit to enjoy the little things in life, you』ll find joy in all kinds of unexpected places. This will keep you motivated, calm, and give you a positive attitude that will radiate out into every aspect of your life.小小的時刻構成了我們的生活，與朋友的聊天，獨處的安靜時刻，步行去上班，每天，花點時間享受生活中的小事，在它們悄悄溜走之前，記得享受這些時刻。當你養成了享受生活小事的習慣，你會在各種意想不到之處發現快樂，這將使你保持動力，平靜。讓你有一個積極的態度，這將輻射到你生活的方方面面。As Aristotle once wrote: 「We are what we repeatedly do. Excellence then is not an act, but a habit.」 Choosing your habits wisely and intentionally is the first step towards achieving that excellence. Try incorporating some of the habits in this video for just ten or fifteen minutes a day and watch as they compound over time to create lasting changes in yourself and your life. Because if excellence is a habit, as Aristotle claims, then excellent habits are the first step towards an excellent life.正如亞里士多德曾經寫道：「我們反覆做的事情構成了我們因此，優秀不是一次行動，而是一種習慣」。明智而有意地選擇你的習慣是實現這種優秀的第一步，試着每天花10到15分鐘將視頻中的一些習慣融入到你的生活中，並觀察它們隨着時間的推移，在你身上和你的生活中創造的變化。因為如果像亞里士多德所說的那樣，優秀是一種習慣。那麼優秀的習慣就是走向優秀人生的第一步。本期譯製團：
翻譯：AL
責任編輯：Leon Yong
source: TheArt ofImprovement
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