遥远的她表达什么意思:28天破除恶习

几天前的晚上我正在看节目“The Big C”,其中一个角色毫不客气地说28天可以破除恶习。

Some people argue it’s more like 21 days, or 30; still others say that it takes 30 days to create a pattern and 90 days to create a habit. Obviously, some habits are easier to break than others. For example, if you are both a smoker and a nail biter, it’s probably more feasible to break the nail biting habit in a month, but less reasonable to think that quitting cigs can get done in 30 days or less.

一些人认为21天或30天还说得过去；还有人说30天或以制定一个模式，90天可以形成一种习惯。显然，一些习惯的养成比改掉其他习惯更容易。比如，如果你是一个抽烟的人，还喜欢咬指甲，一个月内改掉咬指甲的习惯可能性更大，但是30天左右就能戒烟就说不过去了。

But how realistic is it to try and break any habit in 30 days? And where did this idea of habit-busting in under a month come from in the first place?

但实际上怎么做才能在30天内改掉陋习呢？一个月内中止一个习惯的想法又是从何而来呢？

In the Beginning

计划开始之初

The 30 day habit-breaking plan has come under many guises over the years and has been backed by many different experts. But most people agree that the genesis of this theory dates back to a 1960 psychology book: Psycho-Cybernetics by Maxwell Maltz. In addition to putting forward the 30-day habit breaking theory, the book also postulated that a person must have an accurate and positive view of his or her self before setting goals; otherwise he or she will get stuck in a continuing pattern of limiting beliefs.

30天破除陋习计划多年来都以不同的形式出现，也为许多不同的专家所支持。但大部分人相信这种见解的雏形来自于1960年麦克斯韦.夏尔茨著的<心理神经机械学>>一书.除了提倡30天改掉陋习的见解外，该书还假定，一个人在树立目标时必须对自己有准确且积极的认识；否则他们就会在采用这种模式的时候受到有限的思维限制。

Getting In the Right Mindset

正确的心态 

Getting ready to break a bad habit is tough, and getting in the right mindset to break a habit in just a month is even tougher.

决定要改掉坏习惯是件棘手的事，用正确的心态，在仅仅一个月的时间里改掉一个习惯更为棘手。

Steve Pavlina puts it best:

史蒂夫.帕夫林娜如是说

“We often psyche ourselves out of getting started by mentally thinking about the change as something permanent — before we’ve even begun…But what if you thought about making the change only temporarily — say for 30 days — and then you’re free to go back to your old habits? That doesn’t seem so hard anymore. Exercise daily for just 30 days, then quit. Maintain a neatly organized desk for 30 days, then slack off. Read for an hour a day for 30 days, then go back to watching TV.”

“我们心里总想着一旦改变就是永远改变了，所以神经质似地迟迟不愿开始行动—就算我们已经开始行动了也还带此种心理…但如果你想着改变只是暂时的—比如说30天—之后你会不会故态复萌呢？这似乎不再是难题了吧。只是坚持30天每日锻炼而已，然后就不再锻炼了。保持桌面整洁30天，然后你就松懈了。30天里保持每天阅读一个小时，30天后你又去看电视了。”

Its important to make sure that when you attempt to break a habit in 30 days, you’re picking a bad habit that you actually engage in on a daily basis. Seems obvious when you think about it, but if you try to break a habit that you don’t do on a daily basis, its a bit harder to gauge your success in a limited 30-day window.

确定30天里你要去除什么习惯很重要，你要去除的是一个实际上你每天都在进行的坏习惯。当你这么想的时候，效果显而易见，但如果你要去除的是一个你生活中不常出现的坏习惯，要在有限的30天里做到，那可能就收效甚微了。

Tips and Tricks

建议与步骤

Hiram of Balanced Health Blueprint has a clever trick for tracking your daily progress in your quest to break a bad habit. Take 3 coins (or tokens or buttons, but really, coins are best) and label them 1-30 with a washable magic marker. For every day that passes and you don’t indulge in your bad habit, drop a coin in a jar.

在追踪你的30天改掉坏习惯的日常进程时，实行平衡健康计划的海勒姆很有一套。利用3枚硬币(或是筹码，扣子，但硬币真的是最好的选择)，然后用可擦掉笔迹的马克笔在硬币上标好1-30这样的数字。每天过完，如果你的坏习惯不再跟着你了，就把一枚硬币放进罐子里。

If you make it to 30 days, buy yourself something small, but symbolic, with the coins to celebrate your triumph. But if you backslide, Hiram says, “Start over. Take your container and hold it up so you can see it clearly. Take a close look at all the coins inside representing your progress. Now dump out all the coins and start over.”

如果你30天内做到了，那就给自己买些小的但是有象征性质的东西，小小地庆祝一下自己的胜利吧。但是如果你没做到，海勒姆说，“重新开始吧。把你的存钱罐放在显眼的地方这样你就能清楚地看到了。认真看看自己在坚持过程中的钱币。现在扔掉所有的硬币，重新开始”

Conclusion

结语

You should think of the habit-breaking process like a marathon. Every step you make towards your goal over a 30 day period gets you closer to the finish line.

你要想着改掉坏习惯的过程就像是一场马拉松比赛。你做出的每一步都在向你的30天改掉坏习惯目标靠近。

What’s your bad habit? And do you think you could ever break that habit in 30 days? Tell us in the comments below!

你的坏习惯是什么呢？你觉得你能在30天内改掉吗？把你的评论写在下面告诉我们吧。