To give yourself the best chance of creating a sustainable habit, take a good, long look at your motives before you even start working on this new activity. You might find that your motivation is intrinsic to begin with (great!), that you need to shift your thinking slightly, or notice that this particular habit is something you’re doing for someone else, rather than for yourself.
要想养成一个新的习惯并坚持下来,在开始这项新活动前先好好想想自己的动机。你可能会发现自己的动机是内在的(太棒了!),或你需要稍微调整一下自己的思想,或注意到这个习惯是你为别人养成的,而不是为你自己。
Even if you realise that you’re engaging in this particular habit for someone else, that doesn’t mean you have to ditch the habit entirely, it just means that you need to think more about whether you have a personal, intrinsic motivation you can use to sustain the habit in the long term.
即使你意识到你是为别人养成这个习惯的,这并不意味着你需要完全放弃这个习惯,这仅仅表明你需要进一步思考,看看自己是否有可以利用的个人的、内在的动机来长期地维持这一习惯。
2. Start small
从小处着手
The easiest way to sabotage a new habit is by taking the ‘all or nothing’ approach and going from 0 to 100 in the first few days. Starting small and increasing the frequency and intensity of the habit will make it far easier to sustain in the long-term than leaping right in. This is especially the case if you are starting something like a new exercise habit, where throwing yourself into a rigorous training regime before your body and mind are ready could result in injury and set you back more than it helps you.
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