2026年如何改掉90%的坏习惯！（用这个10秒技巧，打破固有模式！）

这是iHeart播客《保证人性化》。

This is a iHeart podcast, Guaranteed Human.

当你把20世纪50年代的好莱坞、一位怀揣梦想的古巴音乐家，以及有史以来最经典的情景喜剧之一混合在一起时，你会得到什么？

What do you get when you mix nineteen fifties Hollywood, a Cuban musician with a dream, and one of the most iconic sitcoms of all time?

你会得到德西·阿纳兹。

You get Desi Arness.

本播客由德西·阿纳兹和威尔默·瓦尔德拉马主演。

On the podcast starring Desi Arnaz and Wilmer Valderrama.

我将带你踏上德西的人生之旅，了解他是如何重新定义美国电视的，以及这对当时在屏幕外等待看到自己面孔的我们意味着什么。

I'll take you on a journey to Desi's life, how he redefined American television, and what that meant for all of us watching from the sidelines, waiting for a face like ours on screen.

请在iHeartRadio应用、Apple播客或您收听播客的任何平台收听由德西·阿纳兹和威尔默·瓦尔德拉马主演的节目。

Listen to starring starring Desi Arnaz and Wilmer Valderrama on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

我是乔纳森·戈德斯坦。

I'm Jonathan Goldstein.

在《重量级》新一季中，于是我将枪口对准他，说：这可不是开玩笑。

And on the new season of Heavyweight And so I pointed the gun at him and said, this isn't a joke.

一个14岁时抢劫银行的男人。

A man who robbed a bank when he was 14 years old.

一位百岁老人重新找回了八十年前失去的爱。

And a centenarian rediscovers a love lost eighty years ago.

一位101岁的女性如何再次坠入爱河？

How can a 101 year old woman fall in love again.

在iHeartRadio应用、Apple播客或您收听播客的任何平台收听《Heavyweight》。

Listen to heavyweight on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

嘿，大家好。

What up, y'all?

是你的兄弟凯夫在台上。

It's your boy, Kev on stage.

我想跟你们聊聊我的新播客《不是我最棒的时刻》，我会采访艺术家、运动员、娱乐人士、创作者、朋友，以及那些我敬佩的、取得巨大成功的人，谈谈他们那些惨痛的失败。

I wanna tell you about my new podcast called not my best moment, where I talk to artists, athletes, entertainers, creators, friends, people I admire who had massive success about their massive failures.

他们到底哪里搞砸了？

What did they mess up on?

他们的心碎是什么？

What is their heartbreak?

他们从中学到了什么？

And what did they learn from

我被狠狠地评判了。

I got judged horribly.

评委们说：你太差了。

The judges were like, you're trash.

我不知道你怎么能上这个节目。

I don't know how you got on the show.

嘘。

Boo.

有人扔了番茄。

Somebody had tomatoes.

不。

No.

我在开玩笑。

I'm kidding.

但如果他们有番茄，早就扔过来了。

But they if they had tomatoes, they would have thrown the tomatoes.

说实话。

Let's be honest.

我们都经历过那些宁愿忘记的时刻。

We've all had those moments we'd rather forget.

我们撞到了头。

We bumped our head.

我们犯了个错误。

We made a mistake.

交易黄了。

The deal fell through.

我们感到尴尬。

We're embarrassed.

我们失败了。

We failed.

但这个播客正是关于这一点，以及我们是如何挺过来的。

But this podcast is about that and how we made it through.

所以当他们让我坐下来时，先是聊了点闲天，然后就直接问：‘你有什么想法？’

So when they sat me down, they were kinda like, got into the small talk, they were just like, so what do you got?

什么想法？

What what ideas?

我当时就想：‘糟了。’

And I was like, oh, no.

什么？

What?

收听《由我、凯夫登台呈现的不是我最精彩的时刻》，在 iHeartRadio 应用、Apple 播客、YouTube 或你常用的任何播客平台收听。

Check out Not My Best Moment with Me, Kev On Stage, on the iHeartRadio app, Apple Podcasts, YouTube, or wherever you get your podcasts.

如果你仍然把自己看作那个会做这件事的人，你就无法改掉这个习惯。

You can't break a habit if you still see yourself as the person who does it.

如果你觉得我懒惰，你就无法打破一个证明你自律的习惯。

If you think I'm lazy, you can't break a habit that proves you're disciplined.

如果你觉得自己杂乱无章，你就无法建立一个证明你专注的习惯。

If you think you're disorganized, you can't build a habit that proves you're focused.

如果你事事都抓不住，你就无法向自己证明你有计划。

If you're not on top of everything, you can't prove to yourself you have a plan.

所以，不要说‘我正在努力戒掉’，而要说‘我不再是那种会选择它的人’。

So instead of saying I'm trying to quit, say I'm not someone who chooses that anymore.

排名第一的健康与养生播客

The number one health and wellness podcast

杰·沙蒂。

Jay Shetty.

杰·沙蒂。

Jay Shetty.

独一无二的杰·沙蒂。

The one, the only Jay Shetty.

在我做到这一点之前，我从来无法改变我的习惯。

I could never change my habits until I did this.

如果我告诉你，你90%的坏习惯与自律无关，而完全取决于你所处的系统，你会怎么想？

What if I told you that 90% of your bad habits have nothing to do with discipline and everything to do with the systems you live inside.

大多数人把他们的习惯归咎于自己。

Most people blame themselves for their habits.

我就是懒，我不够坚持，我总是把这事搞砸。

I'm just lazy, I'm not consistent, I always mess this up.

但真相是，你有坏习惯并不是因为你是个坏人。

But here is the truth, you don't have bad habits because you are a bad person.

你有坏习惯是因为你生活中存在一些无形的模式，而从来没人教过你去发现它们。

You have bad habits because you have invisible patterns that no one ever taught you to see.

一旦你看到了这些模式，你就能迅速打破它们。

And once you see them, you can break them fast.

说实话，如果你想拥有一个精彩绝伦的2026年，打破坏习惯、建立好习惯是你成功的核心。

Lets be honest, if you want to have a great 2026, breaking bad habits and building good habits is core to your success.

我们是我们反复做的事情。

We are what we repeatedly do.

这是代代相传的智慧。

This is the wisdom that's been passed down for generations.

然而，我们很少关注自己最常重复的想法、行为、信念和价值观。

Yet we rarely focus on our most repeated thoughts, actions, beliefs and values.

我们总以为会有一个奇迹般的顿悟时刻，或生活中某个随机事件能彻底改变一切，但事实上，这一切都关乎我们的习惯。

And we think it's going to be some miraculous, manifesting moment, some random thing that happens in our life that changes the trajectory of everything, when in reality, it's all about our habits.

如果你希望2026年成为你人生中最棒的一年，这一集就是为你准备的。

If you want 2026 to be the best year of your life, this episode is for you.

如果你希望在2026年打破坏习惯，这一集就是为你准备的。

If you want to break your bad habits in 2026, this episode is for you.

如果你厌倦了只设定目标却从不实现，这一集就是为你准备的。

And if you are someone who is done just setting goals and not meeting them, this episode is for you.

让我们开始吧。

Let's dive in.

那么，为什么你无法改掉坏习惯呢？

So why can't you break your bad habits?

让我们坦诚一点，如果你现在能改掉这个习惯，你早就改了。

Let's get honest, if you could have broken the habit by now, you would have.

问题不在于努力。

The problem isn't effort.

问题在于误诊。

The problem is misdiagnosis.

大多数人认为坏习惯是一种性格缺陷。

Most people think a bad habit is a character flaw.

但科学表明，坏习惯通常是一种情绪逃避。

But science shows a bad habit is usually an emotional escape.

当我们有坏习惯时，我们会认为这是因为自己是个坏人。

When we have a bad habit, we think it's because we are a bad person.

我们有糟糕的父母教养。

We had bad parenting.

我们有一个糟糕的背景。

We had a bad background.

我们交了坏朋友。

We had bad company.

即使你确实经历过很多挑战，我想让你明白的是，坏习惯更像是一种潜意识的反应。

Now even if you did have a lot of challenging things, the truth I want you to realize is a bad habit is more of a subconscious response.

这是一种你可以训练的东西。

It's something that you can train.

这不是你无法摆脱的宿命。

It's not something that you're stuck with.

坏习惯可能是一个被触发的循环。

A bad habit can be a triggered loop.

坏习惯可能是一种你反复形成的多巴胺模式。

A bad habit can be a dopamine pattern you've repeated.

坏习惯可能是一种环境提示。

A bad habit can be an environment cue.

或者一个你背负了多年的故事。

Or a story you've been carrying for years.

但你可以改变它。

But you can change it.

你可以转化它。

You can transform it.

习惯并不是你必须接受的东西，因为它就是你本人。

A habit is not something you have to live with because it's who you are.

你不是你的习惯。

You are not your habits.

你由你的习惯构成。

You are made of your habits.

你由你的习惯定义，但你自己并非你的习惯。

You are defined by your habits but you yourself are not your habits.

这是关键理念。

Here is the key idea.

你不是通过对抗坏习惯来改正它们的。

You don't fix bad habits by fighting them.

你是通过理解它们为你带来的作用来改正它们的。

You fix them by understanding what they are doing for you.

因为每个坏习惯都有其功能。

Because every bad habit has a job.

刷手机 = 分散注意力。

Scrolling = distraction.

暴饮暴食 = 寻求安慰。

Overeating = comfort.

拖延 = 保护；过度工作 = 逃避；取悦他人 = 害怕被拒绝；熬夜 = 逃避时间。你的习惯并非随机，而是一种应对策略。

Procrastinating = protection Overworking = avoidance People pleasing = fear of rejection Staying up late = escape time Your habit isn't random, it's a coping strategy.

一旦你理解了这种策略，你就可以重新改写它。

And once you understand the strategy, you can rewrite it.

当我们想要改变习惯时，常常只是想：我只是想早点起床。

Often times when we want to change our habits, we just think I just want to wake up earlier.

好的，很好。

Okay great.

但熬夜对你来说有什么作用呢？

But what does staying up late do for you?

它提供了什么你需要改变策略的东西？

What is it providing that you need to change the strategy?

如果你对自己说，我只是想戒掉喝苏打水。

If you say to yourself, oh I just want to stop drinking sodas.

这个习惯是什么？

What is that habit?

这个循环是什么？

What is the loop?

触发因素是什么？

What is the trigger?

你转向这个行为的动机是什么？

What is the incentive that you turn to that for?

对吧？

Right?

我们每一个习惯都可以这么说：我不想做这个，我想开始做那个。

Every habit we have you can say I don't want to do this and I want to start this.

我再也不想做这个了。

I never want to do this again.

我总是想做这个。

I always want to do this.

但事实上，如果你不深入表面，不揭开内在原因，你就根本不知道自己最初为什么会转向它。

But in reality if you don't get beneath the surface, if you don't get beneath the hood, you have no idea as to why you even turned to it in the first place.

如果你不明白自己为什么会转向某件事，你就无法摆脱它。

And if you don't understand why you turned towards something, you can't turn away from it.

如果你不知道为什么每天晚上即使你并不想，也会打开电视浪费两个小时。

If you don't know why every night even when you don't want to, you turn on the TV and waste two hours.

如果你不知道自己为什么这么做，你就无法改变它。

If you don't know why you do that, you can't change it.

如果你不知道为什么你选择睡懒觉而不是去健身房，你就无法改变它。

If you don't know why you choose to sleep in instead of going to the gym, you can't change it.

接下来我想和你们聊一聊。

Here's what I want to talk to you about.

支配你90%习惯的四步循环。

The four part loop that runs 90% of your habits.

每个习惯都遵循相同的模式。

Every habit follows the same pattern.

第一。

Number one.

触发点。

Trigger.

某件事发生了。

Something happens.

第二。

Two.

情绪：你感到压力、无聊、孤独或恐惧，于是你转向第四步的习惯。

Emotion: You feel stress, boredom, loneliness, fear You reach for the habit four.

奖励：你的大脑获得解脱，循环完成，大脑告诉你：明天再做一次吧。

Reward: Your brain gets relief, the loop completes, and your brain says let's do that again tomorrow.

但这里才是改变一切的关键时刻。

But here's the moment that changes everything.

如果你打断了循环中的任何一个环节，这个习惯就会崩溃。

If you interrupt just one part of the loop, the habit collapses.

这意味着你不需要改变自己。

That means you don't have to change yourself.

你只需要改变这个循环。

You just change the loop.

真正的转变就发生在这里。

This is where the real transformation happens.

我们总是以为自己无法改变。

We keep thinking I can't change myself.

我不知道我怎么了。

I don't know what's wrong with me.

我就是做不到。

I just can't do this.

我就是一个懒惰无用的人。

I'm just a lazy useless person.

但事实上，我们不是在试图改变你，而是在改变这个循环。

But the reality is we're trying to change the loop not trying to change you.

是这个循环塑造了现在的你。

It's the loop that has become you.

因此，如果我们能打断循环、改变循环、转化循环，就能改变我们的感受。

Therefore if we can interrupt the loop, change the loop, transform the loop, we can change how we feel.

关注循环，不要关注你自己。

Focus on the loop, don't focus on yourself.

我们过于关注自己和性格，却忽视了真正的诱因。

We over focus on ourselves and our character more than we focus on the actual trigger.

所以，我想让你这么做。

So here's what I want you to do.

改变你的触发因素。大多数人试图改变习惯。

Change your triggers Most people try to change the habit.

但你的习惯并不是问题所在。

But your habit is not the problem.

你的触发因素才是。

Your trigger is.

举个例子：你不是因为想刷手机才无节制地滑动。

Here's an example: You don't binge scroll because you want to.

我不认为你会对着手机说：‘今天真期待好好刷一通手机。’

I don't think you go to your phone and go, I can't wait to binge scroll today.

你无节制地滑动，是因为手机放在你床边。

You binge scroll because your phone is beside your bed.

你不是因为饿了才在深夜吃东西。

You don't eat late at night because you are hungry.

你吃东西是因为厨房是你唯一能安静片刻的地方。

You eat because your kitchen is the only quiet moment you have.

这是一个逃避的地方。

It's a place of escape.

你筋疲力尽、疲惫不堪，之前也没吃对东西。

You are exhausted, tired, you didn't eat something right before.

你拖延不是因为缺乏动力。

You don't procrastinate because you are unmotivated.

你拖延是因为你感到不知所措。

You procrastinate because you are overwhelmed.

因为你害怕被拒绝。

Because you are scared of rejection.

所以，你的第一个可操作步骤是：重新设计你的触发因素。

So here is your first actionable step: Re design your triggers.

把手机移到卧室外面。

Move the phone out of the bedroom.

提前准备好餐食。

Prep your meals early.

将工作分解成更小的情感单元。

Schedule work into smaller emotional portions.

移除诱因。

Remove the cue.

消除渴望。

Remove the craving.

你的环境每次都会战胜你的意志力。

Your environment beats your willpower every single time.

不要与习惯作斗争。

Don't to fight habit.

打破循环。

Break the loop.

不要试图对抗习惯，打破循环。

Don't try to fight the habit, break the loop.

专注于你可以改变的设计部分，以此改变你前进的方向。

Focus on the design part that you can change to shift the direction of where you're going.

我真的很希望你能深刻而认真地思考这一点。

I really want you to think about this profoundly and thoughtfully.

我来给你举个例子。

I'll give you an example.

我知道我过去在感到压力时会转向吃糖。

I know that I used to turn to sugar when I felt stressed.

糖能让我摆脱那种感觉。

Sugar would get me out of that feeling.

我也知道，当我感到没有精力时，我常常会喝含糖饮料或碳酸饮料。

I also know that I used to turn to sugary drinks or sodas when I felt I didn't have energy.

我曾经以为没有精力就无法锻炼，却没意识到锻炼本身能给我带来能量。

I used to think that I couldn't work out unless I had energy, not realizing that working out gave me energy.

当我锻炼时，我更不容易渴望含糖饮料或零食。

When I'm working out, I'm less likely to crave a sugary drink or a snack.

此外，更进一步地说，当我睡得好时，我会做出更好的选择。

Also, going even a step further, when I am sleeping well, I make better choices.

现在问问自己，为什么你睡不好？

Now ask yourself why you are not sleeping well?

你到底在为什么感到压力？

What are you stressed about?

是什么让你夜不能寐？

What is keeping you up at night?

找出这个诱因，并打断这种模式。

Figure out that trigger and interrupt that pattern.

专注于解决这个问题，你就能更早醒来、睡得更好，而不是仅仅因为没有良好的睡前习惯而责备自己。

Focus on solving that and you will be able to wake up earlier and sleep better as opposed to just beating yourself up for not having a good bedtime routine.

替换奖励，而不是替换习惯。

Replace the reward not the habit.

如果你在消除行为之前先替换掉奖励，就能更快地打破习惯。

You can break your habit faster if you replace the reward before you remove the behavior.

这就是我的意思。

Here is what I mean.

如果你的习惯能带来安慰，那就替换安慰，而不是替换习惯。

If your habit gives you comfort, replace the comfort not the habit.

如果你的习惯能带来逃避，那就替换逃避，而不是替换习惯。

If your habit gives you escape, replace the escape not the habit.

大多数人试图一下子彻底戒掉习惯。

Most people try to stop a habit cold.

但大自然厌恶真空。

But nature hates a vacuum.

我记得有一段时间，我下班后只想打电子游戏。

So I remember, at one point I would just want to play video games after a day of work.

没有活动，我的大脑就会变得迟钝，我只是需要放松一下。

No activity, my brain goes dull, I just need to switch off.

于是，我把它换成了匹克球。

Instead, I switched it for pickleball.

晚上运动让我感受到玩耍的乐趣。

Playing a sport in the evening gives me that sense of play.

但它也给了我人际连接和身体活动。

But it also gives me connection, me physical activity.

我在燃烧卡路里，增加步数，出出汗。

I'm burning calories, I'm getting steps and getting a sweat in.

用另一种行为替代习惯，比单纯告诉自己今晚什么都不做要好。

Replacing the habit is better than just saying I'm not going do anything this evening.

我就从现在开始什么都不做了。

I'm just going to start doing nothing from now on.

这根本行不通。

That's just not going to work.

比如，如果你对自己说：从现在开始我要健康饮食。

For example, if you say to yourself, I'm going start eating healthy now.

我再也不碰薯片了。

I'm never going to reach for the chips.

但如果你的零食抽屉里只有薯片，当你替换掉这个习惯，现在有了更健康的选择，那你就会去拿这些健康食品。

But if all you have in your snack drawer is chips, if you replace the habit and now you've got healthier alternatives, that's what you're to reach for.

在不替换奖励的情况下移除一个习惯。

Remove a habit without replacing the reward.

你的大脑会找到另一个习惯来填补这个空缺。

And your brain will find another habit to fill the gap.

这就是为什么情绪性进食会演变成无休止地刷手机。

This is why emotional eating turns into binge scrolling.

或者为什么过度工作会演变成过度思考。

Or why overworking turns into overthinking.

你的大脑并不是在故意破坏你。

Your brain is not sabotaging you.

它只是在寻求解脱。

It's solving for relief.

所以你需要一个升级版的解脱系统。

So you need an upgraded relief system.

我们每个人在一天结束时都需要放松。

We all need relief at the end of the day.

我们每个人在一周结束时都需要放松。

We all need relief at the end of the week.

这很正常。

That's normal.

我们根本不可能去读书，读书需要付出努力。

We couldn't possibly read a book Reading a book requires effort.

看节目不需要任何努力。

Watching a show requires no effort.

所以如果你为了安慰自己而吃东西，就给朋友打三分钟电话。

So if you eat for comfort, call a friend for three minutes.

如果你知道自己要看电视，那就选一部让你真正投入并感到满足，而不是看完后感到失望的节目吗？

If you know you are going to watch a show, watch something that you feel really engaged by and fulfilled by rather than disappointed when you finish?

如果你刷手机是为了逃避，那就出去散步90分钟，真正地逃离并感受其中的不同。

If you scroll for escape, take a 90 walk outdoors and truly escape and feel the difference.

如果你拖延，设置一个五分钟的计时器，允许自己拖延，但要有截止时间。

If you procrastinate, set a five minute timer and let yourself procrastinate but have a deadline.

如果你感到压力而去购物，写下你此刻的感受。

If you stress and you go shopping, write about what you're feeling.

和别人聊聊这件事。

Talk to someone about it.

小的替代行为能打破大的习惯。

Small replacements break big habits.

嗨，我是凯莉，你们中有些人可能认识我，我是劳拉·温斯洛。

Hey, I'm Kelly, and some of you may know me as Laura Winslow.

我是塞玛，也叫拉切尔阿姨。

And I'm Thelma, also known as Aunt Rachel.

如果这些名字让你有印象，那你很可能熟悉我们俩在九十年代共同出演的电视剧《家庭事务》。

If those names ring a bell, then you probably are familiar with the show that we were both on back in the nineties called Family Matters.

凯莉和我这些年来做过很多事，扮演过很多角色，但我们都为曾参与《家庭事务》感到无比自豪。

Kelly and I have done a lot of things and played a lot of roles over the years, but both of us are just so proud to have been part of Family Matters.

你知道吗？我们是播出时间最长的黑人演员情景喜剧之一？

Did you know that we were one of the longest running sitcoms with a black cast?

拍摄这部剧的时候，有太多充满欢乐、笑声和搞笑的瞬间，我永远都不会忘记。

When we were making the show, there were so many moments filled with joy and laughter and cut up that I will never forget.

哦，姐妹，你说得太对了。

Oh, girl, you got that right.

你们所有人看我的那个眼神，太有黑人味了。

The look that you all give me is so black.

所有黑人都懂那个眼神。

All black people know about the look.

在《欢迎来到家庭》的每一集中，我们都会分享拍摄这部剧的个人感悟。

On each episode of Welcome to the Family, we'll share personal reflections about making the show.

没错。

Yeah.

我们还会邀请部分剧组成员和其他特别嘉宾来一起参与，聊聊天、爆料一下。

We'll even bring in part of the cast and some other special guests to join in the fun and spill some tea.

请在 iHeartRadio 应用、Apple 播客或您常用的播客平台收听《欢迎来到家庭》，由塞玛和凯莉为您带来。

Listen to welcome to the family with Thelma and Kelly on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

嗨。

Hi.

我是丹尼·夏皮罗，热门播客《家庭秘密》的主持人。

I'm Danny Shapiro, host of the hit podcast family secrets.

我们在车里，突然放起了《滚石》这首歌，他说：‘里面有一句歌词是关于你妈妈的。’

We were in the car, like a rolling stone came on, and he said, there's a line in there about your mother.

我说：‘什么？’

And I said, what?

如果我觉得自己不被接纳，我会选择一个别人无法拥有的身份。

What I would do if I didn't feel like I was being accepted is choose an identity that other people can't have.

我知道半夜发生了一些事，但我抓不住那到底是什么。

I knew something had happened to me in the middle of the night, but I couldn't hold on to what had happened.

这些只是我在即将播出的《家庭秘密》第十三季中将要倾听的一些感人而重要的故事。

These are just a few of the moving and important stories I'll be holding space for on my upcoming thirteenth season of Family Secrets.

无论您是从第一季就陪伴我踏上这段旅程，还是刚刚加入Family Secrets大家庭，我们都非常高兴有您的加入。

Whether you've been on this journey with me from season one, or are just joining the Family Secrets family, we're so happy to have you with us.

我将深入探索秘密那不可思议的力量——它们塑造我们的身份、考验我们的关系，并最终揭示我们真实的样子。

I'll dive deep into the incredible power of secrets, the ones that shape our identities, test our relationships, and ultimately reveal who we truly are.

请在iHeartRadio应用、Apple Podcasts或您收听播客的任何平台收听《Family Secrets》。

Listen to Family Secrets on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

嘿。

Hey.

我是诺拉·琼斯，我非常热爱与人一起演奏音乐，因此我的播客《Playing Along》回归了。

I'm Nora Jones, and I love playing music with people so much that my podcast called Playing Along is back.

我会与来自各种音乐风格的音乐家坐下来，在亲密的环境中一起演奏歌曲。

I sit down with musicians from all musical styles to play songs together in an intimate setting.

每一集都略有不同，但都围绕音乐与我最喜爱的音乐家们的对话展开。

Every episode's a little bit different, but it all involves music and conversation with some of my favorite musicians.

在过去的两季中，我邀请了诸如戴夫·格罗尔、莱维、鲁弗斯·温赖特、雷米·沃尔夫、雷米·雷比尔、梅维斯·斯台普斯等特别嘉宾，实在太多，无法一一列举。

Over the past two seasons, I've had special guests like Dave Grohl, Leve, Rufus Wainwright, Remy Wolf, Marc Rebier, Mavis Staples, really too many to name.

这个新季度还有更多精彩内容即将推出，包括强大的迷幻二人组Black Pumas、我老朋友兼长期合作的词曲作者Jesse Harris，以及传奇人物Lucinda Williams。

And there's still so much more to come in this new season, including the powerful psychedelic duo, Black Pumas, my old pal and longtime songwriting friend, Jesse Harris, and the legendary Lucinda Williams.

收听Nora Jones

Listen to Nora Jones

在iHeartRadio应用、Apple Podcasts或你收听播客的任何平台收听Playing Along。

is playing along on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

我记得刚开始戒除精制糖的时候，我会寻找那些没那么糟糕的甜味食品。

I remember when I was first trying to give up refined sugars, I would find sweet products that were not as bad.

我当时在吃罗汉果，也在吃枣子。

I was eating some monk fruit, was eating some dates.

那时我仍需解决自己的渴望。

I had to still solve for my craving at the time.

但我希望找到一种更健康的解馋方式，这样就不会伤害自己。

But I wanted to find a healthier craving so that I wasn't hurting myself.

这说得通吗？

Does that make sense?

我希望这能引起你的共鸣。

I hope that's resonating with you.

我不希望你这么说：我再也不会做这件事了。

I don't want you to say I'm never going to do this ever again.

真的很难做到这一点。

It's really really hard to do that.

下一步是在实时中打断这个循环。

The next step is interrupt the loop in real time.

这是最重要的一步。

This is the most important step.

当触发点出现，你感觉自己正陷入习惯时，停下来。

When a trigger hits and you feel yourself slipping into the habit, pause.

只需十秒钟。

Just ten seconds.

你的大脑只需要一点小小的中断，就能打破这个自动路径。

Your brain only needs a tiny interruption to disrupt the automatic pathway.

大声说出来。

Say this out loud.

我现在真正需要的是什么？

What am I actually needing right now?

这一句话能让你从潜意识的习惯转变为有意识的选择。

That one sentence moves you from subconscious habit to conscious choice.

这就是坏习惯失去力量的地方，因为习惯在自动模式下生存，在觉察中消亡。

This is where the bad habit loses power because habits thrive in autopilot and die in awareness.

一旦你意识到，一旦你问自己：我在这里做什么？

As soon as you're aware, as soon as you ask yourself, what am I doing here?

我现在真正想要的是什么？

What do I really want right now?

如果你在刷手机时，问自己：我现在真正想要的是什么？

If while you were scrolling, you asked yourself, what do I really want right now?

你可能会真的决定关掉。

You might actually say to switch off.

而且你可能会发现，二十分钟的强力小睡比你即将进行的一小时刷屏消磨时间更有益。

And you might actually find a twenty minute power nap better than that hour doom scroll that you're about to do.

如果你深夜在看剧时问自己，我真正需要的是什么？

If you are watching a show late at night and ask yourself, what do I really need?

你可能会说，我需要放松和休息。

You would probably say to decompress and rest.

也许比多看一集剧更好的选择是提前半小时上床睡觉。

And maybe getting into bed thirty minutes earlier is better than that extra episode.

如果你早上醒来时问自己，我现在真正需要的是什么？

If you woke up in the morning and asked yourself, what do I really need right now?

你会说，我真的很需要动起来。

You would say, I really need to get moving.

而你会选择这样做，而不是继续赖床。

And you're going choose that over snoozing.

这个问题重新确立了对你真正重要的事情。

That question re establishes what's really important to you.

现在我们开始进入真正的成长阶段。

Now we're getting into some serious growth.

下一步是围绕你的选择建立一个新的身份。

The next step is to build a new identity around your choices.

如果你仍然认为自己是那个会做这件事的人，你就无法打破这个习惯。

You can't break a habit if you still see yourself as the person who does it.

让我再说一遍。

Let me say that again.

如果你仍然认为自己是那个会做这件事的人，你就无法打破这个习惯。

You can't break a habit if you still see yourself as the person who does it.

如果你觉得自己懒惰，就无法养成能证明你自律的习惯。

If you think I'm lazy you can't break a habit that proves you're disciplined.

如果你觉得自己杂乱无章，就无法建立能证明你专注的习惯。

If you think you're disorganized, you can't build a habit that proves you're focused.

如果你事事都抓不住，就无法向自己证明你有计划。

If you're not on top of everything, you can't prove to yourself you have a plan.

所以，不要说‘我正在努力戒掉’，而要说‘我不再选择那样做了’。

So instead of saying I'm trying to quit, say I'm not someone who chooses that anymore.

注意其中的区别。

Notice the difference.

不要说‘我正在努力早点起床’，而要说‘我正在成为早起的人’。

Instead of I'm trying to wake up earlier, say I'm a morning person in training.

不要说‘我正在努力克服拖延’，而要说‘我是一个从小事做起的人’。

Instead of I'm trying to stop procrastination, I'm someone who starts small.

这并不是关于显化。

This isn't about manifestation.

这并不是关于从你的脑海中创造什么。

This isn't about creating something from your mind.

这是关于身份。

This is about identity.

身份是土壤，习惯是种子。

Identity is the soil, habits are the seeds.

今年培养一种新的身份，你的习惯就会随之成长。

Plant a new identity this year and your habits will grow into it.

因为我们没有改变自我形象，所以无法改变习惯。

Because we don't change our self image, we can't change our habits.

如果你每天把自己想象成一名运动员，你就会早起、健康饮食并好好休息。

If you imagined yourself as an athlete every day, you would wake up, eat right and sleep well.

因为你把自己看作一名运动员。

Because you see yourself as an athlete.

你以运动员的方式对待自己。

You treat yourself as an athlete.

但如果你认为自己是个懒惰的人、一个失败者、一个表现不佳的人，你又怎么会突然开始做这些事呢？

But if you see yourself as someone lazy, an underachiever, someone who doesn't perform, why would you suddenly start doing all of that?

当我与客户合作时，我会鼓励他们把自己看作一名运动员。

When I'm working with a client, I encourage them to see themselves as an athlete.

他们会如何对待自己的身体？

How would they treat their body?

他们该如何对待自己的心智？

How would they treat their mind?

他们在周六、周日或周一比赛日如何表现，才能真正对赛场产生影响？

How do they play game day on Saturday or Sunday or Monday and actually have an impact on the field?

那会是什么样子？

What does that look like?

那会是什么声音？

What does that sound like?

那会是什么感觉？

What does that feel like?

我们必须先建立身份认同，行为才会随之而来。

We have to build the identity first and the behavior will follow.

当你理解了自己的过去，你就能明白为什么你会养成某些习惯，以及如何超越它们。

When you understand your past, you understand why you reach for certain habits and how to outgrow them.

例如，改变习惯不是靠强迫，而是要理解它们的根源，这样才能真正放下它们。

For example breaking habits isn't about force, it's about understanding where they came from so you can finally let them go.

这是我们犯的最大错误之一。

That's one of the biggest mistakes we make.

我们只是试图与之抗争、击败并彻底摧毁它。

We're just trying to fight this thing and beat it and break it down.

而当你意识到：哦，我记得当时在学校压力很大，我才养成了这个习惯，因为它让我感觉压力减轻了。

Whereas you can actually take its power away when you go, Oh, I remember when I was stressed out at school and I started that habit because it made me feel less stress.

猜怎么着？我现在已经不再有压力了。

Guess what I'm not stressed out anymore.

你知道吗？我记得当我一贫如洗时养成了这个习惯，而现在即使我稍微安全了些，我还是觉得自己很穷。

You know what I remember that I developed that habit when I was really broke and now I still feel broke even though I'm a bit safer.

我可以放下这个习惯了。

I can let that habit go.

当你意识到这些坏习惯的根源时，你就剥夺了它们的力量。

You disempower bad habits when you recognize where they came from.

所以，这是90天习惯突破蓝图，我需要你坚持90天。

So here's the 90 habit breaker blueprint and I need you to commit for ninety days.

这是我想要给你的结构。

Here's the structure I want to give you.

第一个月：专注于你的觉察和诱因。

Month one: Focus on your awareness and triggers.

连续七天记录你的习惯，找出前三个诱因，重新设计你的环境；为每个习惯分配新的奖励，练习十秒暂停，并庆祝微小的成功。

Track your habits for seven days Identify the top three triggers Redesign your environment Replacement and micro wins: Assign a new reward for each habit Practice the ten second pause and celebrate tiny successes.

这部分至关重要。

This part is huge.

你需要这样做。

Here's what you need to do.

当你做出正确的决定时，写下你之后的感受。

When you make the right decision, write down how you feel after it.

我再重复一遍。

I'll say that again.

当你做出正确的决定时，写下你之后的感受。

When you make the right decision, write down how you feel after it.