Improvement Pill here.

提升小药丸来啦。

I want to welcome you to lesson five of the tamed course.

欢迎大家来到驯服课程的第五课。

In the previous lessons, we covered a strategy for this course which is to replace your bad habits with good keystone habits.

在之前的课程中，我们讨论了本系列课程的策略，那就是用好的关键习惯取代你的坏习惯。

Then we discussed how habits work, debunked a couple of misconceptions, and in our last video we discussed three of the most powerful habits you can adopt.

然后，我们讨论了习惯的作用，揭穿了一些误解，并在上一期视频中讨论了你能养成的三个最强大的习惯。

So by now, you should have a habit in mind that you're going to work on for the remainder of this course.

因此，到现在为止，你心中应该已经有了一个习惯，在本系列课程的剩余时间里，你将努力培养这个习惯。

If you do not have this habit in mind or if you've missed any of the previous lessons, stop this video right now and click on the link in the description box below.

如果你心中还没有这个习惯，或者你已经错过了前面的课程，请马上停止观看本视频，并点击下面描述框中的链接。

It will bring you to a playlist that has all of the lessons of the tamed course in chronological order.

它将带你进入一个播放列表，里面按时间顺序排列了驯服课程的所有视频课。

In today's lesson, we're gonna talk about how to properly start forming your habit.

在今天的课程中，我们将讨论如何正确养成习惯。

We're going to cover how to strategically pick a cue, how to structure your routine so that you get closer to the line of automaticity with half the effort, and finally how to effectively reward yourself so that your habit sticks.

我们将介绍如何有策略地选择一个提示，如何构建你的日常惯例，让你事半功倍地接近自动习惯线，以及最后如何有效地奖励自己，让你的习惯坚持下去。

This is without a doubt one of the most important videos in this course, so make sure you pay close attention.

毫无疑问，这是本系列课程中最重要的视频之一，请务必密切关注。

All right, let's get started.

好，让我们开始吧。

Remember, the cue is what triggers your brain to follow through with the routine and reach that reward.

请记住，提示是触发你的大脑去完成例行公事并获得奖励的因素。

So it's important to pick a cue that appears every single day.

因此，选择一个每天都会出现的提示非常重要。

Because if you pick a cue like waking up to the sun shining on your face, sure, you'll stick to your habit most of the time.

因为如果你选择了一个提示，比如一觉醒来，阳光照在你的脸上，当然，你就会在大多数时候坚持你的习惯。

But if it's ever raining outside, you won't be prompted to follow through with your routine.

但如果外面下起了雨，你就不会被提示去坚持你的习惯了。

At the same time, you want to pick a cue that is unavoidable.

同时，你要选择一个不可避免的提示。

Your cue needs to be something that you encounter every day, no matter where you are, what you're doing, or even how you're feeling.

你的提示必须是你每天都会遇到的事物，无论你在哪里，在做什么，甚至是你的心情如何。

For example, the cue for my habit of reading is eating.

例如，我养成阅读习惯的提示就是吃东西。

Whenever I eat, I pick up a book or read some informative article online.

每当我吃东西的时候，我就会拿起一本书或在网上阅读一些信息丰富的文章。

This cue is something that I do every single day without fail, and it's unavoidable.

这个提示是我每天都要做的事情，从不间断，而且无法避免。

I could be sick, I could be in another country. It doesn't matter because I'll still have to eat.

我可能生病，可能在另一个国家。这都没关系，因为我还是得吃东西。

Other unavoidable cues that you can consider for your own habit are things like showering, brushing your teeth, logging onto your computer or even your commute back from work.

你可以根据自己的习惯考虑其他不可避免的提示，比如洗澡、刷牙、登录电脑，甚至下班回家的路上。

There's tons of possibilities and it doesn't really matter what you select as long as your cue is something that appears every single day without fail.

有很多种选择，只要你的提示每天都能出现，那么选择什么并不重要。

Another thing you want to keep in mind is that your cue should make it possible for you to follow through with your routine immediately.

还有一点你要记住，你的提示应该能让你立即执行例行公事。

Let's say, for example, the keystone habit you've selected is meditation.

比如说，你选择的关键习惯是冥想。

It may not be smart to attach this routine to the cue of, say, arriving at work.

将这一例行程序与“到达工作地点”等提示挂钩可能并不明智。

Some difficulties may arise if you plan to spend your first ten minutes of work every day meditating, your boss might interrupt and give you an assignment, and lo and behold, you'll get sidetracked and completely forget to meditate.

如果你计划每天工作的前十分钟冥想，可能会出现一些困难，你的老板可能会打断你，给你布置一项任务，然后你就会被转移注意力，完全忘记冥想。

What you want to do is pick a cue that makes it easier for you to follow through with your routine.

你要做的就是选择一个提示，让你更容易坚持自己的惯例安排。

For example, if the keystone habit you're trying to build is fitness, it's extremely effective to sign up for a gym that is on your commute from work.

例如，如果你想培养的关键习惯是健身，那么在你下班的路上报名一家健身房就会非常有效。

That way, when you travel back from work, you'll naturally come across your cue, which is seeing the gym.

这样，当你下班回家时，自然会遇到你的提示，也就是看到健身房。

This cue is great because when you see it, you're only seconds away from starting your routine.

这个提示非常好，因为当你看到它时，只需几秒钟就可以开始你的日常锻炼了。

The final thing I want to note when it comes to picking a cue is that you want to pick a single cue.

在选择提示时，我最后要注意的是，你要选择一个单一提示。

You want your brain to associate a single unique cue with a single unique routine.

你要让大脑将一个独特的提示与一个独特的惯例安排联系起来。

If half the time you're using cue A and the other half you're using cue B, you're basically building two habits at the same time.

如果你一半时间使用提示 A，另一半时间使用提示 B，那么你基本上是在同时培养两种习惯。

And because of this, it can take you twice as long to reach the line of automaticity, which again is that point in time where you no longer even have to think about doing your habit.

正因为如此，你可能需要花两倍的时间才能达到自动线，也就是你甚至不再需要思考就能养成习惯的时间点。

All right, so the next thing we're going to talk about is the routines.

好了，接下来我们要谈的是惯例安排。

Now there's a huge problem with the way that the majority of people look at their routines.

现在，大多数人看待自己日常惯例安排的方式存在很大问题。

See, most people who start a new habit set their expectations for their routine very, very high.

你看，大多数人在开始养成新习惯时，都会对自己的作息时间抱有非常非常高的期望。

They tell themselves that they'll work out for at least an hour and a half, five times a week, that they'll meditate every single day for at least twenty minutes, that they'll finish reading at least a book every single week.

他们告诉自己，每周至少锻炼五次，每次一个半小时；每天至少冥想二十分钟；每周至少读完一本书。

If you expect to perform this well every single day, you're eventually going to bump into some problems somewhere down the line. It could be a week, it could be a month.

如果你期望每天都有这样的表现，你最终会在某个地方遇到一些问题。可能是一周之后，也可能是一个月之后。

There's going to be a day where you have low levels of willpower.

总有一天你会意志力薄弱。

It could be because you're sick. It could be because you drank too much the previous night. It could even be because you've been working too much.

这可能是因为你生病了。可能是因为前一天晚上喝多了。甚至可能是因为你工作太忙了。

Whatever it is, these bad days are unavoidable.

不管是什么原因，这些糟糕的日子都不可避免。

Now we're gonna dive deeper into the concept of willpower later on in this course, but for now, I just want you to remember these two facts about willpower.

在本课程的后面，我们将深入探讨意志力的概念，但现在我只想让你记住这两个关于意志力的事实。

The first fact is that if your habit is still new, it requires a decent amount of willpower to stick to it.

第一个事实是，如果你的习惯还很新，那么坚持下去就需要相当大的意志力。

The closer your habit gets to the line of automaticity, the less willpower it will require.

你的习惯越接近自动化，所需的意志力就越少。

The second fact is that our brain tries its best to conserve willpower.

第二个事实是，我们的大脑会尽力保存意志力。

So when your willpower levels drop below a certain threshold, it will do everything in its power to try to conserve it.

因此，当你的意志力水平下降到某个临界值以下时，大脑就会想尽一切办法来保存你的意志力。

Okay, so your willpower levels are low and you're traveling back from work and you see your gym, which is your cue and this means that you have to work out for an hour and a half.

好了，现在你的意志力水平很低，下班回来的路上，你看到了健身房，这是你的提示，这意味着你必须锻炼一个半小时。

What's your brain going to do?

你的大脑会怎么做？

Your brain is going to say there's no way we can work out for an hour and a half with this nearly empty tank of willpower.

你的大脑会说，我们不可能在意志力几乎耗尽的情况下锻炼一个半小时。

And I can just about guarantee you that he's going to convince you not to go.

我可以向你保证，他会说服你不要去。

So you end up going home to binge-watch the new season of Stranger Things while eating Doritos.

所以你最终会回家一边吃多力多滋一边狂看新一季的《怪奇物语》。

You wake up the next morning feeling terrible and guilty because you've technically broken your New Year's resolution.

第二天早上醒来，你会觉得糟糕又内疚，因为严格来说，你已经违背了自己的新年决心。

Your motivation to go to the gym just isn't the same anymore.

你去健身房的动力也不一样了。

You start skipping more days and next thing you know, you're back to square one.

你开始有更多的日子不去健身房，接下来你就会发现，你又回到了原点。

Sound familiar? Well, it should, because this sort of thing happens all of the time.

听起来熟悉吗？应该很熟悉，因为这种事情经常发生。

This is why only 8% of people manage to stick to their New Year's resolution.

这就是为什么只有 8% 的人能够坚持他们的新年决心。

The trap that most of us fall into is that we focus way too much energy on how hard we should work during our routines.

我们大多数人掉入的陷阱是，我们把太多的精力集中在惯例安排中应该多么努力。

Instead, we should be focusing on simply showing up.

相反，我们应该把精力集中在露面上。

In fact, someone who goes to the gym every single day and works out for only ten minutes will get to the line of automaticity much faster than someone who shows up half as much but works out for one, two, or even three hours at a time.

事实上，一个每天都去健身房锻炼但只锻炼十分钟的人，会比那些只去一半时间但每次锻炼一、二、甚至三小时的人更快达到自自动性状态。

This is because the only thing that will get you closer to the line of automaticity is consistency.

这是因为，只有坚持不懈，才能让你更接近自动线。

Let me repeat that again, the only thing that will get you closer to making that keystone habit of yours into something you do automatically without any effort is consistency.

让我再重复一遍，唯一能让你不费吹灰之力就把你的关键习惯变成自动习惯的东西，就是坚持不懈。

Basically, how often you show up.

可以说，就是你出现的频率。

Now a lot of you are probably thinking, "Well, what's the point of working out for only ten minutes?" There's no way I can lose any weight or put on any muscle if I only work out for ten minutes.

现在你们很多人可能在想，“那么，只锻炼十分钟有什么意义？”如果我只锻炼十分钟，我就不可能减肥或长肌肉。

And you're right, but only to some extent because getting our habits to the line of automaticity is our number one goal.

你说得没错，但这只是某种程度上的正确，因为让我们的习惯达到自动化程度才是我们的首要目标。

But reaping the benefits of these keystone habits is also important.

可从这些关键习惯中获益也很重要。

That's why if you want to get the most out of your keystone habits, you need to implement something I like to call the low-high bar.

这就是为什么如果你想从你的关键习惯中获得最大收益，你需要实施我喜欢称之为低-高标准的东西。

Here's how it works.

这是它的具体含义。

The low bar is the least amount of work you can do that will still move your habit closer to the line of automaticity.

低标准是指你能做的最少的工作，但仍能使你的习惯更接近自动性标准。

This means that you need to at least follow all of the steps of your routine, but you're allowed to do so with minimal effort.

这意味着，你至少需要遵循惯例安排的所有步骤，但你可以用最小的努力来做到这一点。

For example, let's say that you're trying to make meditation into a habit.

例如，假设你想把冥想变成一种习惯。

The low bar for this could be sitting in the proper meditation position that you always sit in, setting your clock to the number you always set it to and focusing on your breathing for just one minute.

低标准可以是，只需要你保持正确的冥想坐姿，将时钟调到你一直设定的数字，然后专注于呼吸一分钟即可。

If you think one minute is too hard for you on a day with low willpower, you can even lower it to thirty seconds.

如果你觉得一分钟对意志力薄弱的你来说太难，你甚至可以把它降低到三十秒。

It doesn't really matter because you're still following all of the steps of your routine and this means you're still getting closer to the line of automaticity.

这其实并不重要，因为你仍然在遵循个人惯例安排的所有步骤，这意味着你仍然在接近自动化的界限。

Now the high bar is what eventually causes you to reap the benefits of your habits.

现在，高标准最终会让你收获习惯带来的好处。

It is the most amount of work you allow yourself to do.

这是指你能做的最大量的工作。

So let's take the previous example of our meditation habit.

让我们以之前的冥想习惯为例。

The high bar for this routine could be focusing on your breathing for up to twenty minutes.

这个习惯的高标准可以是专注于呼吸长达二十分钟。

This means that you're allowed to meditate for anywhere from one minute which is your low bar to twenty minutes which is your high bar.

这意味着你可以在任何地方冥想一分钟（低标准）到二十分钟（高标准）。

Now you're probably thinking, "Well, how does this even work? Why would I ever want to limit myself?" The low-high bar works extremely well because of two reasons.

现在你可能在想：“这怎么能有效果呢？我为什么要限制自己？”低标准-高标准的效果非常好，原因有两个。

Number one, it makes it extremely easy for you to complete your routine if for whatever reason you have low willpower.

第一，无论出于什么原因，如果你意志力薄弱，它都能让你非常轻松地完成惯例安排。

The task of meditating for just thirty seconds isn't enough to scare your brain into conserving its willpower.

仅仅三十秒的冥想任务还不足以吓到你的大脑，让它保存意志力。

So having a low bar prevents you from missing days you normally would of.

因此，设定低标准可以防止你错过通常会错过的日子。

This is crucial because every single day you miss sets back your progress towards that line of automaticity.

这一点至关重要，因为你错过的每一天都会阻碍你向自动冥想的目标迈进。

Missing just one day also tends to cause us to miss even more days, especially in the beginning of our habit-building journey.

错过一天也往往会导致我们错过更多的日子，尤其是在习惯养成之初。

So by setting a low bar for our routine, we can avoid massive setbacks that would have likely thrown us back to square one.

因此，通过为我们的惯例安排设定一个低标准，我们可以避免可能会让我们回到原点的巨大挫折。

The second reason the low-high bar is so effective is because by having a high bar for your routine, you'll be motivated to do more than the bare minimum even on days where your levels of willpower are extremely low.

低标准-高标准之所以如此有效的第二个原因是，通过为你的惯例安排设定一个高标准，即使在你的意志力水平极低的日子里，你也会有动力去做比最低标准更多的事情。

This is because like I mentioned in the previous videos, it actually takes more willpower to put on your shoes, head out the door, and go to the gym than the actual workout itself.

这是因为，就像我在之前的视频中提到的那样，穿上鞋子、走出家门、去健身房，其实比实际锻炼本身需要更多的意志力。

Luckily you know about the low bar, which if you implement means you will almost always show up.

幸运的是，你知道有低标准，如果你能做到这一点，就意味着你几乎总会出现在健身房。

This means that you've actually just overcome the hardest part of the routine.

这意味着，你实际上刚刚克服了惯例安排中最困难的部分。

And since you have a high bar for this routine, I can almost guarantee that you'll find yourself thinking "Well, I spent so much time and energy getting here, I might as well work out a bit longer." My maximum for working out is an hour and a half, so let's try to do thirty minutes instead of just five.

由于你对这件惯例安排的要求很高，我几乎可以保证，你会发现自己在想：“好吧，我花了这么多时间和精力才走到这一步，我不妨再多锻炼一会儿。”我锻炼的最长时间是一个半小时，所以让我们试着锻炼三十分钟，而不是仅仅五分钟。

It's funny because at first glance, the low-high bar sounds like cheating.

这很有趣，因为乍一看，低-高标准听起来像作弊。

It sounds like a shortcut and that's because it is.

这听起来像是一种捷径，因为它就是捷径。

It gets you to that line of automaticity faster and more efficiently than other conventional methods.

与其他传统方法相比，它能让你更快、更有效地达到自动性线。

All right. So the last thing we're gonna talk about is the reward.

好。最后我们要谈的是奖励。

There needs to be a prize that's worthwhile at the end of your habit loop.

在习惯循环的最后，需要有价值的奖励。

Otherwise, your brain has no reason to record this loop.

否则，你的大脑就没有理由记录这个循环。

Why should it remember something that doesn't benefit you in any way?

为什么要记住对你没有任何好处的事情？

There are two requirements that your reward must fill.

你的奖励必须满足两个条件。

The first requirement is that the reward must arrive immediately, or at least very soon after the routine.

第一个要求是奖励必须立即到达，或者至少在惯例安排之后很快到达。

Let's say, for example, that you're trying to build a habit of working out.

比如说，你正在努力养成锻炼身体的习惯。

If you tell yourself that your reward for working out is that you'll look better three months down the line, that's a bad reward.

如果你告诉自己，锻炼的奖励是三个月后你会变得更好看，这就是糟糕的奖励。

Because the part of your brain that's responsible for building habits will not associate that reward with your routine. It's too far away.

因为你大脑中负责培养习惯的部分不会把这个奖励与你的惯例安排联系起来。太遥远了。

Here's a good example of an immediate reward.

我们来看即时奖励的好例子。

When I was building my habit of working out, I would treat myself to a fantastic meal right after, something like a delicious steak or a large bowl of curry.

当我开始养成锻炼的习惯时，我会在健身结束后马上犒劳自己一顿，比如一块美味的牛排或一大碗咖喱饭。

This is a good reward because it comes immediately after my routine, and because of this, my brain starts to associate my routine of working out with the reward of food.

这是很好的奖励，因为它紧接着我的例行锻炼之后，正因为如此，我的大脑开始将我的例行锻炼与食物奖励联系起来。

If you're doing this properly, you should start noticing small cravings during your routine.

如果你行使得当，你应该会开始注意到在例行锻炼过程中的一些小渴望。

While building my habit of working out, I started to catch myself thinking about the food I would eat right after.

在养成锻炼习惯的过程中，我开始发现自己在思考锻炼后马上要吃的食物。

And that's a very good sign, because the more your brain associates a reward with a specific routine, the closer you are to that line of automaticity.

这是非常好的迹象，因为你的大脑越是将奖励与特定的日常活动联系在一起，你就越接近自动性线。

The second requirement for a good reward is that it has to be pleasurable.

好奖励的第二个条件是它必须令人愉悦。

Let's say that you're trying to build a habit of reading books every day, and the reward you assign for this habit is "knowledge".

比方说，你想养成每天看书的习惯，而你为这个习惯设定的奖励是“知识”。

This is a terrible reward because although knowledge is good and can easily lead to a happier life, it in itself is not that pleasurable.

这个奖励挺糟糕的，因为知识固然很好，很容易带来更快乐的生活，但它本身并不那么令人愉悦。

What you could do is assign the feeling of accomplishment as the reward and focus on that when you finish your reading.

你可以把成就感作为奖励，当你读完书时，把注意力集中在成就感上。

Now, the feeling of accomplishment is okay, and it'll do the job.

现在，成就感还可以，它也能起到作用。

But if you want to have the most success in building your habits, if you want your habits to feel exciting, it's best to stick to what I like to call primitive rewards.

但是，如果你想在养成习惯方面取得最大成功，如果你想让你的习惯让人感到兴奋，最好还是坚持我所说的原始奖励。

Primitive rewards are things that have always been rewarding tracing back for millions, and millions of years things like food, sex, play, socializing were and still are some of the most important activities for us.

原始奖励是指那些可以追溯到几百万年前的东西，比如食物、性、玩耍、社交，它们过去是，现在仍然是我们最重要的活动。

These things ensured the survival of our genes and because of this, they've evolved to become extremely pleasurable.

这些事情确保了我们基因的存活，也正因为如此，它们已经进化成令人非常愉快的东西。

So instead of assigning the reward of knowledge or even the feeling of accomplishment to your routine of reading, it's a lot more effective to assign something like play or relaxation.

因此，与其给日常阅读分配知识奖励，甚至成就感奖励，不如分配玩耍或放松等奖励更有效。

For example, you could say "If I do my routine of reading, I can relax and watch an episode of my favorite TV show right after." Watching your favorite shows is fun and pleasurable and that makes it a pretty good reward.

例如，你可以说：“如果我完成了例行阅读，我就可以放松一下，然后马上看一集我最喜欢的电视节目。”看自己喜欢的节目既有趣又愉悦，这就是很好的奖励。

So just to recap on everything, first you want to pick a single unique cue that you come across every single day without fail, assign this single unique cue to your unique routine.

那么，总结一下，首先你要挑选一个你每天都会遇到的独特提示，将这个独特提示分配到你的独特惯例安排中。

It's also important to note that this cue should make it easier for you to follow up immediately with your routine.

还需要注意的是，这个提示应该让你更容易立即跟进你的惯例安排。

Next, you want to figure out the steps of your routine.

接下来，你要弄清楚惯例安排的步骤。

Do you have to go somewhere? Is there something that you have to set up? What do you do?

你必须去什么地方吗？有什么东西需要你去准备吗？你要做什么？

Whatever it is, identify each and every single step.

不管是什么，都要确定每一个步骤。

After doing so, we can now create a low-high bar for this routine.

这样做之后，我们现在可以为这个惯例安排创建一个低-高标准。

Your low bar should be so easy that it's impossible for you to come up with excuses to not do it.

你的低标准应该非常简单，以至于你不可能找到不去做的借口。

Something easy like doing one pushup.

比如做一个俯卧撑这样简单的事情。

Your high bar should be an amount that you see yourself doing on a perfect day, something like a hundred push-ups.

你的高标准应该是你认为自己在完美的一天里能做到的数量，比如 100 个俯卧撑。

And finally, you want to sign a reward that you can receive immediately after your routine that is also very pleasurable.

最后，你要在实行完惯例安排后立即得到奖励，这个奖励也会让你非常愉悦。

If you're having trouble thinking of good rewards, you can always just use one of the primitive rewards I mentioned before, like food, play, or socializing.

如果你想不出好的奖励，你可以使用我之前提到的原始奖励，比如食物、玩耍或社交。

You now have everything you need to start building your keystone habit.

现在，你已经具备了开始培养关键习惯所需的一切条件。

So what I want you guys to do right now is to sit down and carefully think about your cue, your low-high bar for your routine, your reward, and write all of that down in the comments below.

所以，我希望你们现在做的就是坐下来，仔细想想你的提示、你的惯例安排的低-高标准、你的奖励，然后把这些都写在下面的评论里。

It is important that you write this out because this is what you'll be following starting today until you reach that line of automaticity for this habit.

写下来很重要，因为这是你从今天起要做的事，直到你达到这个习惯的自动性线。

I'll include an example in the comments below, and I'll also try my best to provide constructive criticism for as many of you as possible.

我会在下面的评论中举例说明，我也会尽力为尽可能多的人提供建设性的意见。

In our next lesson, we're going to start speaking about willpower.

下一节课，我们将开始讨论意志力。

I've mentioned willpower a couple of times throughout this course and that's because willpower is directly tied to your ability to stick to your habits.

在本系列课程中，我曾多次提到意志力，这是因为意志力直接关系到你能否坚持自己的习惯。

We'll be discussing what it is and how it works in our next lesson.

我们将在下一课讨论它是什么以及它如何发挥作用。

The tamed course was brought to you with the help of the patrons of this channel.

在本频道赞助人的帮助下，我为大家带来了驯服课程。

You can donate as little as one dollar a month and even then I'll be extremely grateful because each and every single dollar takes some pressure off of my shoulders.

你只需每月捐出一美元，我就会非常感激，因为每一元钱都能减轻我的压力。

This allows me to create more content like this course for absolutely free without having to worry about putting a roof over my head.

这让我可以完全免费地制作更多像本课程这样的内容，而不必担心生计问题。

Check out my Patreon page to find out more about the perks and benefits that all my patrons receive.

查看我的 Patreon 页面，了解我的所有赞助人都能获得什么奖励和好处。

And for all of you that are starting your habits today, I wish you the best of luck and massive success.

对于所有今天开始养成习惯的人，我祝你们好运，取得巨大成功。

Stay tuned.

敬请期待下期内容。