技能360——培养良好习惯（1）

商业技能三十六度。

Business Skills three sixty.

一档探讨商业英语另一面的播客。

The podcast that looks at the other side of business English.

大家好，欢迎回到《技能三十六度》播客。

Hello, and welcome back to the Skills three sixty podcast.

我是您的主持人蒂姆·西蒙斯。

I'm your host, Tim Simmons.

今天，我们将探讨在工作中培养良好习惯以取得成功。

And today, we're going to look at developing good habits for success at work.

新年伊始，似乎是做出重大决心或对自己许下承诺的绝佳时机。

The start of a new year feels like the right time to make big resolutions or promises to yourself.

你会及时回电。

You're going to call people back promptly.

你会保持桌面整洁。

You're going to keep a tidy desktop.

你打算一收到新邮件就立即停止阅读。

You're going to stop reading new emails as soon as they come in.

你打算更好地管理你的时间。

You're going to manage your time better.

制定这些决心确实让人感觉很棒，但到了二月，当你意识到自己根本没兑现任何承诺时，那种感觉可就不妙了。

It sure feels great to make these resolutions, but what doesn't feel great is the realization in February that you haven't made good on any of your promises.

在大多数情况下，问题在于人们本能地认为，设定目标或做出承诺就足够了，但事实并非如此。

In most cases, the problem is that people intuitively believe that setting a goal or making a resolution is enough, but it's not.

在不考虑支持特定习惯或行为的系统的情况下设定目标，是毫无用处的。

Setting a goal without looking at the systems that support specific habits or behaviors is useless.

光有意愿是不够的。

Intention isn't enough.

你需要剖析习惯背后发生的一切，无论是好习惯还是坏习惯，并为正确的行为创造合适的条件。

You need to break down what happens around habits, both good and bad, and create the right conditions for the right behaviors.

正如我所说，习惯可能是好的，也可能是坏的。

As I said, habits can be either good or bad.

无论是好习惯还是坏习惯，都遵循心理学家发现的三步模式。

Both good and bad habits follow a three step pattern identified by psychologists.

首先是提示，然后是行为，最后是奖励。

First, the cue, then the action, and finally a reward.

提示是一种触发因素。

The cue is a kind of trigger.

当提示出现时，就会引发实际的习惯行为。

When the cue occurs, then the actual habit behavior follows.

一旦行为完成，就会获得某种奖励。

And once that behavior is complete, there's a reward of some sort.

不，奖励不一定是金钱或冰淇淋。

No, it doesn't have to be money or ice cream.

它可能仅仅是一种解脱感。

It could be as simple as a sense of relief.

理解这个习惯循环，可以帮助你培养新的好习惯，改掉旧有的坏习惯。

Understanding this habit loop can help you develop new good habits and break lousy old ones.

想在会议前做好更充分的准备吗？

Want to be better prepared for meetings?

在每次会议前十五分钟设置一个闹钟，提醒你回顾需要了解的内容。

Set an alarm fifteen minutes before every meeting that tells you to review what you need to know.

想及时回电话吗？

Want to call people back promptly?

每天设定一个固定的时间来回电话。

Set a specific time every day when you return calls.

通过这些方式，你正在创造支持新习惯的提示。

In these ways, you're creating cues to support the new habit.

如果养成新习惯看起来很难，那就创造更强的奖励。

And if forming a new habit seems hard, then create stronger rewards.

想每天早上面对一个整洁的办公桌，而不是那种自然堆积起来的杂乱文件吗？

Want to arrive to a tidy desk every morning instead of the haphazard pile that seems to naturally develop?

每天整理好工作空间后，奖励自己一块巧克力。

Treat yourself to chocolate at the end of the day once you've organized your space.

想确保你完成了那些你觉得很烦人的文书工作吗？

Want to make sure you've done that paperwork you find so annoying?

如果你处理了它，就允许自己刷15分钟无脑的社交媒体。

Allow yourself 15 of mindless social media if you take care of it.

心理学家推荐了一些有助于养成新习惯的小技巧。

Psychologists recommend a few tricks for new habit formation.

首先，他们建议从小事做起。

For one thing, they recommend starting small.

例如，如果你想定期为专注的项目工作腾出更多时间，不妨每天抽出三十分钟，而不是一次安排三小时。

For example, if you want to set aside more time regularly for focused project work, try carving out thirty minutes a day rather than a three hour block of time.

习惯叠加是另一个流行的技巧。

Habit stacking is another popular trick.

简单来说，就是把新习惯叠加在现有习惯上。

Basically, you piggyback a new habit onto an existing one.

想多表扬一下你的员工吗？

Want to give more praise to your employees?

把它加入每次团队会议的开场环节。

Build it into the opening of every team meeting.

通过习惯叠加，你是在让自己更容易坚持。

By stacking habits, you're making it easier on yourself.

在改掉坏习惯时，识别出诱因或触发点至关重要。

When it comes to breaking bad habits, identifying the cues or triggers is critical.

一旦你知道了这些诱因，就可以消除它们，或者用更好的习惯替代坏习惯。

Once you know what they are, you can eliminate them or replace the bad habit with a better one.

也许你容易分心，一有新邮件进来就忍不住打开阅读。

Maybe you're easily distracted and you tend to read new email as soon as it comes in.

那你为什么还没关闭通知呢？

Then why haven't you turned off the notifications?

或者，当你在处理需要专注的任务时，为什么不干脆完全关闭邮件程序呢？

Or why not close the email program completely when you're working on tasks that require focus?

无论你想养成还是改掉什么习惯，都要问问自己：什么样的系统或安排能支持这种改变？

Whatever habit you want to make or break, ask yourself what system or setup will support that change.

这样，你要么为新习惯减少阻力，要么为坏习惯制造障碍。

In this way, you're either reducing friction for new habits or creating friction to work against bad habits.

想在工作中多喝水吗？

Want to drink more water at work?

确保你的办公桌上放一瓶水。

Make sure you have a water bottle at your desk.

不想给同事发刻薄的邮件吗？

Don't want to send snarky emails to your colleagues?

定下一条规则：在回复非紧急的内部沟通前，必须至少等待十五分钟。

Make a rule that you must wait at least fifteen minutes before responding to non urgent internal communications.

最后一个保持动力的建议：将你的习惯与你的身份联系起来。

One final suggestion for maintaining motivation, tie your habits to your identity.

决定你想成为什么样的人，然后思考哪些习惯能支持它，哪些会削弱它。

Decide what type of person you want to be, then think of the habits that will support it and the ones that could undermine it.

例如，我是一个善良的管理者，会指导团队成员取得成功。

For example, I'm a kind manager who coaches his team members for success.

所以我有一些像给予表扬这样的习惯，并避免像事无巨细地监控任务这样的习惯。

So I have habits like providing praise and I avoid habits like micromanaging specific tasks.

这些习惯印证了我想要的身份。

These habits confirm the identity I want.

现在你已经了解了完整的习惯模式，并掌握了一些有用的技巧，你也可以培养支持你身份的习惯。

And you too can develop habits that support your identity now that you understand the full habit pattern and know some useful tricks.

在下一课中，我们将更深入地探讨习惯的形成，并讨论如何帮助你的员工或下属养成良好的习惯。

In our next lesson, we'll look more closely at habit formation and talk about how you can support your employees or direct reports in developing good habits.

今天的内容就到这里。

That's all for today.

如果你想检验一下我们刚刚学过的内容，可以访问 businessenglishpod.com 网站。

If you'd like to test yourself on what we've just covered, have a look at the businessenglishpod.com website.

在那里，你可以找到关于本期节目的测验以及PDF文稿。

There you'll find a quiz about today's show as well as a PDF transcript.

再见，希望很快再见到你。

So long and see you again soon.