Day 301: On the Power of Rituals
第301天：关于惯例的力量
A growing body of research suggests that as little as 5 percent of our behaviors are consciously self-directed. We are creatures of habit and as much as 95 percent of what we do occurs automatically or in reaction to a demand or an anxiety.
越来越多的研究表明，我们的行为中只有 5% 是有意识地自我引导的。
我们是习惯的动物，多达 95% 的行为都是自动发生的，或者是对需求或焦虑的反应。
—Jim Loehr 300
If the vast majority of what we do is an automatic behavior, then what we need to focus on in the first place is making sure that our rituals are empowering. But first, we need to identify and assess our automatic behaviors.
如果我们所做的绝大多数事情都是自动行为，那么我们首先需要关注的就是确保我们的自动行为是有价值的。
但首先，我们需要识别和评估我们的自动行为。
Starting from when you wake up, make a list of all of the automatic behaviors you engage in throughout the day.
从你起床开始，列出你一天中所做的所有自动行为。
Do you immediately go to prepare coffee? When commuting to work, do you always swear at other drivers? When you arrive at work, do you automatically start gossiping with your colleagues? When shopping, do you automatically buy things you don’t necessarily need if you see that they’re discounted by 50%? When you’re tired but there’s still one more chore to attend to, do you routinely watch TV first and then take care of the chore (or forget about it entirely) or do you do it immediately, instead of giving in to the temptation to procrastinate?
你是否会立即去准备咖啡？
在上班途中，你是否总是对别的司机破口大骂？
当你到达办公室时，你是否会自动开始与同事八卦？
在购物时，如果你看到商品打五折，你是否会自动购买那些你不一定需要的东西？
当你感到疲惫，但仍有一项家务要处理时，你是否会习惯性地先看电视，然后再去做家务（或者完全忘记它），还是会立即去做，而不是屈服于拖延的诱惑？
This simple exercise will help you take stock of your rituals and decide which ones to keep and which ones to discard. Since automatic behaviors often take place without us being entirely aware of them, making such a list may help you discover your blind spots .
这个简单的练习可以帮助你评估自己的惯例，决定哪些要保留，哪些要摒弃。
由于自动行为往往是在我们完全没有意识到的情况下发生的，列出这样一份清单可能会帮助你发现自己的盲点。
In addition to performing this exercise, pick one day during which you’ll try to catch yourself whenever you’re automatically engaging in disadvantageous behaviors. It’s only with heightened self-awareness that you can identify some of the little everyday habits that negatively affect your willpower.
除了进行这个练习外，挑选一天，在这一天里，每当你自动做出不利行为时，都要提醒自己。
只有在自我意识增强的情况下，你才能识别出一些日常的小习惯，这些习惯会负面影响你的意志力。
