What small lifestyle changes have the biggest impact?
哪些生活的變化會(huì)帶來巨大的影響
Twenty Minute Rule-?Whenever I would come home from a long day at work or school,? I was so tired the only things I could find energy to do were mindless life-negating nonsense-- television, Netflix, Reddit, Facebook, whatever.
二十分鐘法則-無論每天我從學(xué)杏腔唬或是工作中回來，我總是感到非常累以致于我只能從不斷地看都是無稽之談的電視产禾，Netflix文虏，Reddit漠趁，F(xiàn)acebook，等等。
Every night I would somehow findhoursof time to do these things (despite being extremely tired), suddenly get a burst of energy towards midnight, stay up way too late, and then get extremely tired the next morning.? This cycle would repeat until the weekend, where I would stay up too late on Sunday, and be tired the following Monday.? Wash, rinse, repeat.
每晚椭赋，我都會(huì)花幾個(gè)小時(shí)去做這些事情（盡管已經(jīng)非常的累了）谈秫，?突然到午夜了來了活力扒寄，不停的熬夜，最后第二天早晨非常的累拟烫。這個(gè)循環(huán)會(huì)一直持續(xù)到周末该编，我可能會(huì)一直熬夜到周日早上，并且會(huì)一直累到周一硕淑。沖洗沖洗课竣，不停的重復(fù)。
Several years ago, I replaced this nightmarish routine with thetwenty minute rule.?Now, the moment I get home, I force myself to do at least twenty minutes of one of the following-- write an article, read a book, practice chess, learn another language with DuoLingo (I try to do this on my phone, not laptop to minimize the risk of distraction), practice guitar, meditate, work on a computer programming language, or improve flexibility with stretching.? Customize the activities to suit your interests, but this should generallynotinvolve any computers.
幾年前置媳，我用二十分鐘法則代替這個(gè)噩夢般的常規(guī)∮谡粒現(xiàn)在，當(dāng)我回到家拇囊，我強(qiáng)迫自己在下列幾件事中再做二十分鐘迂曲，寫文章，看書寥袭，練習(xí)象棋奢米，用多鄰國學(xué)另一種語言（我試著用手機(jī)學(xué) ，而不是用筆記本纠永，防止分心）鬓长，練習(xí)吉他，冥想尝江，學(xué)習(xí)一門新的編程語言涉波，或者練習(xí)肢體柔韌性。制定適合你興趣的活動(dòng)炭序，但是這最好不包括任何的電腦啤覆。
Once you get past that twenty minute commitment, you will find that you have the energy to keep going.? Over the course of a couple weeks, you will have finished a book -- which, for many people, will be the first time they have done so in a long time.
一旦你通過了二十分鐘的任務(wù)，你會(huì)發(fā)現(xiàn)持續(xù)下去的力量惭聂。在過去的幾周里窗声，你會(huì)讀完一本書-，這對于很多人來說辜纲，將是第一次長時(shí)間的完成這件事笨觅。
If you simply don't have energy to continue past twenty minutes, or to even start the twenty minutes-- GO TO SLEEP.?? There is precisely no benefit to watching Netflix until you pass out from exhaustion, only to be tired the next day.? You need to make it a habit: don't have energy?? Go to sleep.? Do have energy?? Spend it making yourself better.
如果你坦白講沒有力量去進(jìn)行二十分鐘的行動(dòng)拦耐，甚至都開始不了時(shí)，去睡覺吧见剩∩迸矗看Netflix肯定是沒有好處，可能還會(huì)從疲憊中昏倒苍苞，第二天更加疲憊不堪固翰。你需要養(yǎng)成一個(gè)習(xí)慣，沒有精力羹呵，就去睡覺骂际，有精力了，就去做讓自己更棒的事冈欢。
Addendum:
附錄
The key to progress is recognizing that any forward movement brings you closer to your goal.? Humans reliably fail to set aside time to do the things wereallywant to do, and reliably succeed at finding time to do the things we know won't make us better.
進(jìn)步的關(guān)鍵就是可以看到方援，你向前的每一步都會(huì)帶你更近的到達(dá)目標(biāo)。人們總會(huì)在留出時(shí)間做我們真的要做的事上失敗涛癌，而總是成功的找到時(shí)間去做我們知道不會(huì)使我們變得更好的事。
When I wake up every morning, ask me what things will make me happy today, and I will tell you: being with my family, eating good food, having rewarding, meaningful conversations with friends, learning interesting things about the world, going on adventures, and so on.? Now ask me at the end of the day how I spent my free time, I will tell you: Twitter, Facebook, Reddit, responding to angry internet comments.
當(dāng)我每一個(gè)早晨醒來送火，會(huì)問自己今天做什么事會(huì)讓自己快樂拳话，然后我會(huì)告訴你：陪伴家人，享受美食种吸，受到嘉獎(jiǎng)弃衍，與朋友有意義的談話，學(xué)世界上有趣的東西坚俗，探險(xiǎn)镜盯，等等。現(xiàn)在一天結(jié)束的時(shí)候問問自己猖败，空閑的時(shí)間我要怎么利用速缆，我會(huì)告訴你，推特恩闻，F(xiàn)acebook艺糜，Reddit，回復(fù)一些令人生氣的評論幢尚。
Ask any parent and they will tell you the same thing, "I honestly don't know what I did with all my free time before I had kids."? The answer is you did nothing, and now you filled that nothing with a kid....and if you have another kid you'll see that there is a lot of time you're still wasting. When people don't plan, they aren't ready to take advantage of opportunities that avail themselves, and so they play Angry Birds and watch Netflix because it takes less energy than figuring out something to do at that moment.? I call this the"path of least resistance problem."? To make ourselves more sensitive to opportunities that can decidedly improve our lives, we need to structure our routines to make the path of least resistance difficult.? One way to do this is the twenty minutes rule.
問任何父母破停，他們都會(huì)這么告訴你，我真的不知道在沒有孩子之前尉剩，空閑時(shí)間會(huì)做什么真慢。回答是什么都沒做理茎，現(xiàn)在都是關(guān)于孩子的黑界，如果你有另一個(gè)孩子管嬉，你會(huì)看到你依然在浪費(fèi)很多的時(shí)間。當(dāng)人們不做計(jì)劃時(shí)园爷，不會(huì)把握有利于自己的時(shí)機(jī)宠蚂，因此他們玩憤怒的小鳥和看Netflix，這種比想出要去做什么事花費(fèi)的精力少多了童社。我稱之為“最小阻力路徑”求厕，為了使我們對提高我們生活的機(jī)會(huì)更加敏感，我們需要改變我們的常規(guī)通過這個(gè)“最小阻力路徑”扰楼。一種方法就是二十分鐘法則呀癣。
If we want to do something trivial, something that likely won't matter in the grand scheme of our lives, like meeting a colleague for lunch, we will pencil a time in our calendars and get it done.? But when we want to do something important and enriching, something we know will matter greatly in the grand scheme of our lives, like writing a book or learning a language, we say "I'll get around to it."? We don't pencil in the twenty minutes a day necessary to become the person wereallywant to be.? One way to do this is to challenge the impulse to relegate our passions and our ambitions to something our future selves will do down the line.
如果你要做瑣事，一些和我們?nèi)松陚サ挠?jì)劃沒多大關(guān)系的事弦赖，比如和同事吃飯项栏，我們可以在日歷上用鉛筆標(biāo)記一下，然后完成它蹬竖。當(dāng)我們要做更重要和更充實(shí)的事情沼沈，和我們 人生宏偉的計(jì)劃很相關(guān)的事情，比如寫書币厕，學(xué)語言列另，我們會(huì)說，“我要做這個(gè)”旦装。方法之一就是挑戰(zhàn)我們的沖動(dòng)页衙，把我們的激情和我們的雄心壯志變成將來的自我肯定會(huì)做的事情
原文作者及出處：Evan DeFilippis，from Quora
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