这些习惯 会毁掉你的生活品质

习惯的链条在重到断裂之前,总是轻到难以察觉——巴菲特

人是习惯交织的集合体。

每个人都渴望成功，但是在迈向成功的道路上，总会有这样或那样的绊脚石，恶习往往就是其中之一。

宾夕法尼亚大学的心理学家安吉拉·达克沃思（Angela Duckworth）和马丁·塞利格曼（Martin Seligman）进行了一项研究，入学时，他们测试了大学生的智商和自控力水平，四年后他们发现自控力对提高学生成绩的影响力是智商的2倍。

所以要想事业成功，就必须提高自控力，然而自控力的首要要求就是先摒弃这些不良习惯。
 

Using your phone, tablet, or computer in bed

床上玩手机、平板、电脑

This is a big one that most people don’t even realize harms their sleep and productivity. Short-wavelength blue light plays an important role in your mood, energy level, and sleep quality. In the morning, sunlight contains high concentrations of this blue light. When your eyes are exposed to it directly, the blue light halts production of the sleep-inducing hormone melatonin and makes you feel more alert. In the afternoon, the sun’s rays lose their blue light, which allows your body to produce melatonin and start making you sleepy. By the evening, your brain doesn’t expect any blue light exposure and is very sensitive to it.
这个问题已经严重影响睡眠质量以及工作效率，但人们却还没有意识到。在你的情绪、精力和睡眠质量中，短波蓝光起着非常重要的作用。早上的太阳光里面包含了高浓度的短波蓝光。当眼睛直接受到刺激时，就会阻止产生诱导睡眠的褪黑激素，你整个人就会保持清醒状态。下午，太阳光线中的短波蓝光慢慢减少，你的身体开始产生褪黑激素，然后滋生困意。到了晚上，你的大脑不会期望有任何蓝光刺激，它对此非常敏感。
 
Most of our favorite evening devices—laptops, tablets, and mobile phones—emit short-wavelength blue light brightly and right in your face. This exposure impairs melatonin production and interferes with your ability to fall asleep as well as with the quality of your sleep once you do nod off. As we’ve all experienced, a poor night’s sleep has disastrous effects. The best thing you can do is to avoid these devices after dinner (television is OK for most people as long as they sit far enough away from the set).
我们最爱的晚间设备：便携式电脑、平板、还有手机，其中大多数都会释放明亮的短波蓝光，正好照在你的脸上。这种照射会削弱褪黑色素的产生，从而影响你睡眠，即使睡着，也会影响睡眠质量。我们都曾体验过，睡眠质量差带给我们毁灭性的痛苦。所以最好就是晚饭过后，远离这些设备（对于大多数人来说，看电视是一个不错的选择，只要保证与电视保持足够远的距离）
 

Checking your phone during a conversation

谈话中查看手机

Nothing turns people off like a mid-conversation text message or even a quick glance at your phone. When you commit to a conversation, focus all your energy on the conversation. You will find that conversations are more enjoyable and effective when you immerse yourself in them.
没有什么能够像谈话中发短信或者快速扫一眼手机让人反感了。当你置身谈话时，一定要全身心地投入。只有你完全沉浸其中，你会发现，聊天是一件非常享受并且很有效的事情。
 

Saying “yes” when you should say “no”

不敢说“不”

Research conducted at the University of California in San Francisco shows that the more difficulty that you have saying no, the more likely you are to experience stress, burnout, and even depression, all of which erode self-control. Saying no is indeed a major self-control challenge for many people. “No” is a powerful word that you should not be afraid to wield. When it’s time to say no, emotionally intelligent people avoid phrases like “I don’t think I can” or “I’m not certain.” Saying no to a new commitment honors your existing commitments and gives you the opportunity to successfully fulfill them. Just remind yourself that saying no is an act of self-control now that will increase your future self-control by preventing the negative effects of over commitment.
位于旧金山的加州大学做了一项研究，发现你越难“不”，你就越容易经受压力、疲倦、甚至抑郁，其中的每一个都在摧残着你的自控力。说“不”确实对很多人来说都是自控力的一种巨大挑战。“不”是一个很有力的词，你要敢于去用它。该说“不”的时候，很多情商高的人就不会说“我认为我不行”或者“我不确定”。拒绝新承诺，意味着你更珍视当前的承诺，并且有机会去实现它。谨记说“不”是一种自控表现 ，其可以通过阻止你过度承诺而带来的负面影响来增加你未来的自控力。
 

Thinking about toxic people

讨论无关的人

There are always going to be toxic people who have a way of getting under your skin and staying there. Each time you find yourself thinking about a coworker or person who makes your blood boil, practice being grateful for someone else in your life instead. There are plenty of people out there who deserve your attention, and the last thing you want to do is think about the people who don’t matter when there are people who do.
生活中总会有人惹怒你。每次当你想到使你满腔怒火的同事或者其他人时，不妨换个角度，试着去感激生活中的其他人。生活中有很多值得被注意的人，切忌勿把注意力分给那些不值得被关注的人身上。
 

Multitasking during meetings

会议期间处理多份任务

You should never give anything half of your attention, especially meetings. If a meeting isn’t worth your full attention, then you shouldn’t be attending it in the first place; and if the meeting is worth your full attention, then you need to get everything you can out of it. Multitasking during meetings hurts you by creating the impression that you believe you are more important than everyone else.
不管做什么事，都要全身心投入其中。如果这个会议不值得你的投入，那么一开始你就不应该参加它；如果值得，那么你就应该抛开一切去参与它。如果会议期间你还在做别的事情，只会给别人留下一个你觉得你比他人都重要的印象，这恐怕会给你带来更大伤害。
 

Gossiping

八卦

Gossipers derive pleasure from other people’s misfortunes. It might be fun to peer into somebody else’s personal or professional faux pas at first, but over time, it gets tiring, makes you feel gross, and hurts other people. There are too many positives out there and too much to learn from interesting people to waste your time talking about the misfortune of others.
八卦者总是将自己的快乐建立在别人的痛苦上。起初，窥视别人的个人或者职业失误可能会满足你的一些恶趣味，久而久之，你就会发现其实很乏味，并且会让你感到很粗鲁，还会伤害别人的感情。生活中正能量太多，我们需要从有趣人士身上学习的也很多，而不是去浪费时间幸灾乐祸。
 
“Great minds discuss ideas, average ones discuss events, and small minds discuss people.” - Eleanor Roosevelt
“伟人谈论思想；一般人谈论事件；庸人谈论他人。”——埃莉诺·罗斯福

Waiting to act until you know you’ll succeed

确定能够成功后才去行动

Most writers spend countless hours brainstorming their characters and plots, and they even write page after page that they know they’ll never include in the books. They do this because they know that ideas need time to develop. We tend to freeze up when it’s time to get started because we know that our ideas aren’t perfect and that what we produce might not be any good. But how can you ever produce something great if you don’t get started and give your ideas time to evolve? Author Jodi Picoult summarized the importance of avoiding perfectionism perfectly: “You can edit a bad page, but you can’t edit a blank page.”
大多数作家都是花了无数小时进行头脑风暴，推敲人物和情节，一张接一张地写，纵使他们知道这些不会被纳入终稿。之所以这样做是因为他们知道著作是需要时间来完成的。往往因为我们的想法不完善，做出来的作品不完美，所以一开始的时候，我们就很难跨出这一步。但如果不尝试，不给自己的想法一些时间去演变，我们怎么会创作出作品？作家Jodi Picoult总结了避开完美主义的重要性：“你可以修改一个错误的篇章，但不可以修改一个空白页。”
 

Comparing yourself to other people

与他人攀比

When your sense of pleasure and satisfaction are derived from comparing yourself to others, you are no longer the master of your own happiness. When you feel good about something that you’ve done, don’t allow anyone’s opinions or accomplishments take that away from you. While it’s impossible to turn off your reactions to what others think of you, you don’t have to compare yourself to others, and you can always take people’s opinions with a grain of salt. That way, no matter what other people are thinking or doing, your self-worth comes from within. Regardless of what people think of you at any particular moment, one thing is certain—you’re never as good or bad as they say you are.
当你的幸福感或者满足感来源于攀比，你将永远不会得到属于你的幸福。如果你非常满意曾经做过的事情时，就不要让任何人的观点或者成就影响你的这份感觉。别人怎么看你，要你完全不理会也是不可能的，但你也完全没必要去和别人比较，你可以对他们的观点打个折扣。不管别人是怎么想怎么做的，你的自我价值其实都来自于本身。不管别人怎么看你，有一件事是非常肯定的——你从来不像别人想的那么好或着那么糟。

英文材料来自huffingtonpost

翻译为普特英语原创，转载请注明出处

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