从专注做一件重要的小事开始！|《时间管理100讲》中英对照版【17】

Almost all my Yixiaoneng students have successfully developed good habits.

上过我们易效能线下课的学员几乎都养成了很多的好习惯。

They wake up early in the morning, exercise and meditate every day;

他们每天也早起、运动、冥想；

They eat frogs, and use the Pomodoro technique every day;

每天都吃青蛙，用番茄钟；

With the help of their calendar and contextual lists, they complete important things first, followed by unimportant things;

用日历、用清单，先做重要的事，再做简单的事；

At the end of the day, they write in a diary, review and reflect on the past day, and examine how to improve their behaviors.

一天结束了也做做检视，写写日记，检讨过去，精进自己的行为。

They have developed good time management habits which has made them work more efficiently and resulted in a higher quality of life. They’ve successfully done it.

他们养成了时间管理背后的一个个好习惯，好习惯能够让他们做事高效，生活也变得有质量。

 Now it’s your turn.  Are you willing to develop these good habits?

那么现在你是否也愿意养成这些好习惯呢？

If you are, then listen on and I will tell you the core principle that I have shared in over 300 time-management lessons to a live audience over the past three years and in more than 30 cities in China.

如果你愿意，那么我将把我过去3年多，在中国30多个城市，300多场时间管理线下课的精华核心毫无保留地告诉你。

After that we’ll discuss the theme for today’s lesson:

那么接下来，我们就进入今天的主题内容：

You now know that there are many kinds of habits, and some of these habits are very good and very helpful for our life and others are not.

各式各样的习惯有很多，有些习惯非常好，对我们的人生非常有助益。

Now is the time to change.  It is critical that we change.

这个时候我们的改变就变得十分迫切了。

But do it slowly.  Slow is fast.  Slow deliberate lasting change is better than immediate, inconsistent temporary change!

但是在这里我要告诉大家一句话：慢慢来，慢就是快！

The secret to developing good habits is that you can only develop one habit at a time!

养成好习惯的秘诀就是：一次只能养成一个习惯！

For example, if you want to build the habit of waking early, then you should only be concerned about getting up early during this period of time, and focus all of your efforts on learning that habit of getting up early.

比如你要养成早起的习惯，那么在这段时间里你就只关注早起，做出一切努力，只为了早起。

If you’ve chosen to work on getting up early in the morning, then do not also begin the habits of exercising and reading and eating frogs and using the Pomodoro technique.

这时你就不能又要早起，又要运动，又要阅读，还要吃青蛙，还要吃番茄......

If you try to do all of those things all at once, it will be overwhelming and fatal.

想想都觉得很恐怖对不对？要做到更是不太可能的事！

So I recommend you: start with "one" habit!

所以建议大家：先从“1个”开始！

Now if you are really serious about developing a good habit, I will tell you the second secret: habits can only be developed successfully if you do it every day!

如果你真的很想养成一个好习惯，那么告诉你秘诀之二：习惯要每天做才能养成！

You can set your alarm clock… if you remember I did say that alarm clocks are deadly but you may still want to use it at first.  Set it for 5:00 AM.

比如说你试试看，你定上一个闹钟，当然我曾经说过“闹钟是杀手”，不过初期你还是要用一用，你就定上---早上5：00起床。

Wake up at the required time.  Getting up so early means you will be sleepy at noon.  So take a nap for a while. This will help you go to bed early at night.

第二天时间一到你就起来，中午一定会困，那你就眯一会儿，晚上自然你就能早睡了。

Getting up early will make you want to go to bed early.

早起必然能导致早睡。

There is a saying “do not do for three days what you don’t want to do forever. ”This means both good and bad habits will be forgotten if you don’t do them for three days.  So if you’re going to build a new habit, you must stick to it and be consistent or else you will lose it.

只要你能坚持3天，有一句古话说：“学好三年，学坏三天。”所以养成一个习惯只需要3天，但是后面一定要坚持下去，要去巩固它。

You won’t be perfect and perhaps you may forget or fail to wake up at the right time one day.  As long as you correct it immediately, the next day, then you will be ok and the habit will form.  

但你可能会在这个过程中打破它，没关系，马上纠正就好，第二天继续做，习惯就会形成了。

Remember that you must deliberately create new habits.  It will require effort and focus first before it becomes automatic.

一定是要“刻意”地去养成你的习惯。习惯的养成需要专注和努力。

So remember: only one habit can be developed at a time. Do it every day.  Begin with developing the most important habit first.

总结一句话：习惯的养成是一次只做一个，每天坚持做，从你认为最好的、最重要的那个开始。

And you now know that the most important thing is getting up early in the morning.

建议大家就从早起开始！

After you have successfully generated the new habit of getting up early, you can start writing a morning diary next, and begin reviewing your past diaries to improve.  Reviewing and writing in your diary for one minute is as important as 10 minutes of action!

当你养成了早起的习惯，接下来你就可以开始写晨间日记，并且开始对自己做检视，1分钟的检视总结反思等于10分钟的行动！

After that, you can begin to exercise.

再接着你就可以开始运动了；

And then eating frogs and using the Pomodoro technique.

再然后你就开始吃青蛙、吃番茄；

Step by step, slowly accumulate and master these new habits.

循序渐进地慢慢来。

We have to be ambitious, but also practical.

我们既要志存高远，也要脚踏实地。

When you can accomplish one thing consistently each day you will develop confidence in yourself.  When you can do it for a month your confidence will grow into self love. 

一件事当你能够每天做，做到第7天你就会产生自信，当坚持做到一个月的时候，你就会爱上自己，崇拜自己。

So start with one habit. The time it takes to develop the habit will vary for different people. For some it might take a long time and for others it may take no time at all.  When you have developed your habit consistently over time, you can move on to the next.

所以先从一个习惯开始，养成习惯的时间因人而异，有人长有人短，你觉得差不多的时候再开启下一个。

You will become a master of this habit for months and years to come.

积年累月你就会成为高手。

However, if you try to do too much too soon and attempt to learn too many habits all at once, then you will fail at all of them and accomplish nothing.

但是如果你好高骛远，想要一口吃成个大胖子，那么你将什么都做不成。

So start with the most important thing and start small, one day at a time.  Beginning the right way is half the battle.

所以请大家先从一个重要的小事开始，开始就意味着成功了一半。

You may feel it’s not difficult to complete one little thing, and it may seem easy to stick to it; but you will feel meaningful if you do these “important little things”, and you will see how focused you can be.

“事情小”你就觉得不难，坚持下来就容易；做“重要的小事”，你会觉得有意义，你就能很专注。

Today we are talking about developing one simple habit at a time.  After many months and years you will see how easy it becomes and automatic it will be like the slow drip of water into the vast and flowing sea.

今天这一讲我们讲的是：一次只养成一个习惯，日积月累，就像滴水汇入大海，慢慢就会成为永恒的存在。

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本文内容出自易效能时间管理培训机构的创始人叶武滨在【喜马拉雅FM】APP上开设的专辑节目《叶武滨时间管理·易效能®浓缩三年300多场课程精华》（又名《时间管理100讲》）第118讲。

欢迎大家“订阅”本专辑，学习时间管理&练习英语听力，妥妥的高效能学习！

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