BY LEO BABAUTA

『行動派寫作團(tuán)第6期第2次打卡』（在清晨朗讀會看見這一篇甚脉，特別喜歡，動了想要翻譯一下的念頭，然后，就翻了……只是水平不敢恭維……）

每當(dāng)要養(yǎng)成新習(xí)慣的時候伸蚯，我們都希望，一旦成功之后從此就能高枕無憂简烤。開始新計劃的時候剂邮，我們都希望可以一切順?biāo)欤\作完美横侦。

There’s a hope that when we start creating a new habit that we’ll master it and never have to worry about it again, or when we start a new project that it’ll go perfectly.

不幸的是挥萌，生活從來不會按照我們的套路出牌。旅行時枉侧，飲食與健身習(xí)慣會被打亂引瀑。生病了，冥想無法持續(xù)榨馁。來客人了憨栽，寫作計劃被攪的稀碎。

Unfortunately, life never goes according to our plans. We travel, and eating and exercise habits go out the door. We get sick, and our meditation habit falls off. We have visitors, and our writing project falls into a deep abyss.

我的個人經(jīng)驗以及對成千上萬學(xué)員的指導(dǎo)經(jīng)歷表明辆影，習(xí)慣養(yǎng)成與計劃執(zhí)行正經(jīng)是個麻煩事徒像。明明已經(jīng)建立并良好維持了5,6個習(xí)慣黍特，或者給一個計劃開了個好頭蛙讥，當(dāng)干擾來臨的時候，一切碎成渣渣灭衷。隨之而來的巨大問題是次慢，我們會泄氣！

I know from my own experience, and coaching thousands of others, that habits and projects are a messy affair. We get good at building and maintaining 5-6 habits, or we get off to an amazing start with a new project, and then everything falls apart when our lives get disrupted. And this becomes a huge problem — we get discouraged!

但是翔曲，如果干擾與失敗本事并不是問題呢迫像？我們總期望永遠(yuǎn)不會有任何干擾，事情永遠(yuǎn)會進(jìn)展順利瞳遍，可是如果問題的根本在于我們持有了不切實際的期望呢闻妓？

But what if the disruption and falling off isn’t the problem? What if the problem is our hope that we’ll never have to get disrupted, that things will always go perfectly?

其實，我們的期望本身就是大錯特錯掠械。事情不會永遠(yuǎn)順風(fēng)順?biāo)衫拢蓴_的存在是正常現(xiàn)象猾蒂。我們最好放棄那個期望均唉，直面現(xiàn)實生活。

This hope is, of course, greatly misguided. Things don’t ever go smoothly, progress is never linear, and we’ll always get disrupted. It would be best to give up that hope, and instead deal with the reality of our lives.

我們需要做的是培養(yǎng)重新開始的能力肚菠。當(dāng)人們在抱怨生活如此操蛋舔箭，事情如此難做，節(jié)奏碎了一地的時候蚊逢，這個能力簡直會變成超能力层扶。我們不抱怨箫章，我們只是無視壓力，重新開始镜会。

What we need to do is get good at starting, then starting again. And again. This is an incredible skill that becomes a superpower, when everyone else is wringing their hands about how much they suck at life, how difficult things are, how everything has fallen apart. Instead, we just focus on starting again, and let go of all the stress.

開始的能力

The Skill of Starting

第一個能力炉抒，馬上開始。許多人沒有這樣做稚叹，他們會拖延焰薄，等明天再說（不是批判，這是人性）扒袖。所以馬上開始就是個不得了的起步塞茅。

The first skill, of course, is starting in the first place. Lots of people never do this, procrastinating, saying they’ll start tomorrow (I’m not judging, this is very human). So just starting at all is an incredible step.

這個不難，經(jīng)過練習(xí)你就能很擅長：

The skill isn’t that hard, and with practice you can get good at starting:

邁出最小的一步季率，任何一步都行野瘦。

Take the tiniest step to get started. Any movement at all.

要求自己每天重復(fù)操作那一小步。如果有必要飒泻，建立懲罰機(jī)制鞭光，設(shè)備忘錄避免遺忘。

Commit yourself to continuing that tiny step every day. Get accountability if you need it, and set up reminders so you don’t forget.

保持小步前行泞遗，對于這種努力以及自己的進(jìn)步產(chǎn)生良好感覺惰许。這種感覺威力無窮。

Keep taking tiny steps, creating a good feeling about this endeavor and about yourself. This good feeling is a powerful thing.

當(dāng)你意識到自己有想要推遲拖延史辙，并給自己找借口的想法時汹买，趕緊驅(qū)散它。采取上面第一步聊倔，然后其它步驟就容易多了晦毙。

When you notice yourself pushing it off, delaying the start, rationalizing why you can start “in a few minutes” … shake that off. Just take the first step. After that step, the other steps are a lot easier.

重新開始的超級能力

The Super Skill of Starting Again

那么，有干擾的時候怎么辦耙蔑？這不是問題见妒。

OK, great, but what about when you get disrupted? Not a problem.

當(dāng)有干擾的時候，大多數(shù)人經(jīng)歷這樣的過程：我們被干擾甸陌，然后咒罵须揣，感覺糟糕，然后過度反應(yīng)認(rèn)為生活如此操蛋邀层，我們?nèi)绱瞬顒欧稻矗缓笸Ｏ虑斑M(jìn)的步伐。諸如此類寥院。

Most of us have a process, when we get disrupted, that looks like this: we mess up, we curse ourselves, we feel bad about it, we stress out about why our lives are a mess or we are so horrible at this, and then we let all of that stop us from continuing. Or some version of those elements.

這是有害的方式劲赠。如果我們學(xué)習(xí)用一種壓力小一點，幫助大一點的方法，一切都將不同凛澎。突然間霹肝，習(xí)慣或者計劃的中斷都不再是問題了。

But that’s a harmful method. Instead, if we could learn a less stressful, more helpful method, it could change everything. All of a sudden, falling off a habit or a project would be no problem at all.

我推薦這種方法：

Here’s the method I recommend:

當(dāng)被打擾時塑煎，去感知自己關(guān)于此事的負(fù)面傾向沫换，和由于干擾而產(chǎn)生的對生活及他人的憎惡。

When you get disrupted, notice this and notice any tendency to be harsh with yourself about it, or resentful towards life or other people about the disruption.

擺脫這個感覺最铁，告訴自己讯赏，人生就是一條無法控制的河流，你只能隨波逐流冷尉。不要期望這條河是設(shè)定好的漱挎、能夠被掌控和左右的溜光大道，要接受一切都在變化這個事實雀哨，不要照本宣科磕谅，你只能接受眼前的情況。

Shake off that feeling and instead, tell yourself that life is an uncontrollable river and you just have to flow with it. Instead of wishing the river were a set path, perfectly controlled and manicured, accept that things are constantly changing, never according to plan, and that you just need to adapt to the present circumstance.

丟掉所有的過錯雾棺，集中精力重新開始膊夹。就像以前一樣，專注于最小那一步捌浩。

Shrugging off any past mistakes, focus on starting again. Just like before, focus on taking the tiniest step.

不要試圖借鑒從前的經(jīng)驗放刨，調(diào)整解決方法直面眼前遇見的問題。有時候我們遇見的只是隨機(jī)事件（家庭危機(jī)或者失去深愛的人）嘉栓，所以沒啥可借鑒宏榕，重新開始就好拓诸。還有一些時候侵佃，你可以調(diào)整，比如早上寫小說感覺太嘈雜奠支，你可以早起一點或者換個時間來寫馋辈。或許你需要一個小伙伴來互相監(jiān)督倍谜，或許你需要一個好一點的備忘錄來提醒自己迈螟。通常我們遇見的問題都有解決方法，而且已經(jīng)有人找到了尔崔，查一下就好答毫。之后調(diào)整你的方法，你就能繼續(xù)進(jìn)步了季春。

If there’s any learning to take from the previous attempt, adjust your method to account for whatever obstacles you faced. Sometimes it’s just a random life event (a family crisis or a loved one died), so there’s no learning to be had — you just have to start again. Other times, there was an obstacle in the way that you can adjust for — mornings are too chaotic for writing your novel, perhaps, so you have to either wake earlier or find a better time. Maybe you need an accountability partner. Maybe you need better reminders so you don’t forget. There’s always a solution to the common obstacles we face, and someone has figured it out, so do a little research! And then adjust your method, so you are constantly getting better.

多么簡單洗搂。無視干擾，適應(yīng)環(huán)境，重新開始就好耘拇。如果有必要撵颊，調(diào)整自己，但是不要因為重新開始而有負(fù)擔(dān)惫叛。

It’s that simple. Shrug off the disruption, flow with the changing circumstances, and simply start again. Adjust yourself if needed, but don’t stress out about having to start again.

生活是一條奔流不息的大河倡勇，充滿了干擾、變化嘉涌、破碎的計劃與各種不測風(fēng)云妻熊。每天，我們都需要重新開始仑最。每一刻都是新起點固耘。這可以是挫敗的源頭，也可以是愉悅的開端词身。

Life is a constant stream of disruptions, changes, broken plans and rain delays. Every day, we’re just starting again. Every moment is simply a new start. That can be a source of frustration, or delight.