TED演讲：忘掉大计划 从小习惯开始做出改变

演讲简介：

我们想要取得巨大的进步，我们需要的是习惯，尤其是小习惯，当我们养成一点一滴的小习惯，尽管我们不可能一次完成所有的事情，但是我们将会以一种非常可靠的方式、一种不会反弹的方式、一种不会让你想要放弃的方式，达到你想要的结果。你不需要提高动力，不需要提升意志力，你所要做的就是设计好这个小习惯。

中英文字幕

It’s great to be with you guys today. I have to get up at 4:00 in the morning because I live in the wine country. And so driving down here early in the morning, when the sun was coming up, it was — on one hand I wanted a little more sleep, and on the other hand, it was a beautiful morning coming in. I teach at Stanford University. I do that one day a week.

很高兴今天能见到你们，我不得不在早上四点起床，因为我住在乡下，所以一大早开车过来，太阳才刚刚升起来，一方面，我想多睡一会儿，另一方面，这是一个美丽的早晨。我在斯坦福大学教书，我每周都有一天去学校教学。

I figured out how to do that along with the Internet and phone calls, and what have you. My work is all about behavior and how you design to change people’s behaviors. And what we’re going to do right now, we’re going to practice some behavior change. And the organizers of this event have been very good at providing some supplies.

我想出了如何利用互联网、电话和你拥有的东西让我坚持完成这一工作，我的工作都是关于行为的以及如何改变人们的行为。我们现在要做的是，我们要练习一些行为改变，而这次活动的组织者，在提供物资方面做得非常好。

So I want all of you to look under your seat, right now, and see what surprise is waiting for you. What I want you to do, and we debated whether we should really do this or not, but we’re going to do it. If I want you to tear off one piece of floss like this. And what we’re going to do, don’t do it quite yet, but we’re going to practice what I call a tiny habit.

所以我希望你们所有人，现在都看看座位底下，看看有什么惊喜在等着你们。我想让你做的是，我们要讨论的是，我们是否应该这样做，我们要做的是，我想让你像这样撕下一段牙线，我们将要这么做，但不是现在，我们需要练习被我称为小习惯的行为。

And in this case, we’re going to do something very, very small, and I’m going to have you floss one tooth. Not yet, we’re going to do it all together. I know some of you think that’s kind of gross. But we can do this. Now, there’s one more piece, and I’ll explain this a little bit later in my presentation. After you do a tiny behavior that you want to repeat in the future, or maybe expand, what you need to do is celebrate victory immediately, right away.

在这种情况下，我们要做一些非常非常小的事情，我会让你用牙线剔一颗牙。等一等，我们要一起做所有的事，我知道你们有些人觉得这有点恶心，但我们现在可以这么做。还有一件事，我稍后会在我的演讲中解释，在你做了一个你想在今后重复或扩大的微小行为后，你需要做的是，立刻庆祝你的成功。

So I’m not talking about going out to the bar, or going and making cookies, or what have you. You need to tell yourself, in some way, that you’re awesome. So we’re going to practice this. There’re a few ways to do this. I have about 10 different ways to celebrate, but we’re going to start with one that’s pretty common, that works, and it goes like this. I’m awesome!

我所说的不是去酒吧或做饼干或其他什么事情，你需要以某种方式告诉自己你很棒。好的，我们要练习这个，下面有几种方法，我想出了10种不同的庆祝方式，我们要从一个开始，这一个很平常，但很管用，它是这样的，我太棒了！

You ready? One, two, three, I’m awesome! Let’s try another celebration. This one is bingo. Ready? One, two three, bingo! Awesome. I’m awesome. There are some people, when they’re working with tiny habits with me they like doing a little dance. That makes them feel like, “Yeah, I’m rocking it.” Okay, ready? Little dance. One, two, three. Awesome!

准备好了吗？123。我太棒了！好的，我们再换一种庆祝方式吧，这词是好极了，准备好了吗？123，bingo，好极了！现在，我很棒！有一些人，他们练习这些小习惯的时候，他们喜欢跳一小段舞，这让他们觉得我超棒的。那么，准备好了？跳一小段舞，123，太棒了！

Now we’re going to get to this in a minute, so just hang tight. I’ll give you a little bit of background, and we’re going to practice this together. You guys are great sports in practicing the celebrations with me. I’m obsessed with how behavior works. Even on vacation, I’m thinking about behavior. I’m watching behavior. I’m reading stuff on it. I’m trying to understand it systematically.

我们马上就要讲到重点了，所以耐点一点，我会给你一些背景知识，我们会一起练习，你们是很棒的运动员，和我一起练习如何庆祝。我痴迷于行为是如何起作用的，即使在假期中，我也在思考行为。我在不断观察，我在阅读相关的文献，我在睡觉的时候，也在试图系统地理解它。

And when I’m sleeping, and this is a little bit scary, I’m thinking about behavior model, behavior grid, domino actions, motivation waves, in my sleep. And this happens almost every night now, so that’s a little freaky. But I learn things, so that’s nice. I would’ve never expected that a year ago that today I would be doing 50, 60, 70 push-ups a day, but all this is part of being obsessed with a behavior.

这有点可怕，我在睡梦中思考行为模型，行为网格，多米诺行动，动机波动。而这种情况现在几乎每晚都会发生，所以这有点奇怪，但我学到了一些东西，所以这很好。一年前，我从未想过，今天我能够做50，60，70个俯卧撑。但这一切都是对行为的痴迷的效果的一部分，

One of the things that you need to do is practice changing your own behavior. That gives you an understanding of how behavior works. The way I arrived here was very much like the flossing, but a little bit different. This was the equation. After I pee, I will do two push-ups. I’d use the facility, yes, technically, you flush the toilet first, and then two push-ups, and you’re done, and you go, “Awesome!”

你需要做的一件事就是，通过练习改变自己的行为，这让你理解行为是如何运作的。我达成这种效果的方式是，这有点像刚刚提到的使用牙线，但又有一点不同，这是一个方程式。我在上厕所之后，我会做两个俯卧撑。所以我会用这个设施，从技术上讲，你先冲厕所，然后是做两个俯卧撑，你做完了对自己说，真棒！

Okay, awesome, yeah. Well, after two it’s really easy. You move on, and then you do five, then you do eight. Where I’m at now, I do eight, but I always do extra credits, so I tend to do 12 or so, and it adds up over the day. I end up doing, who knows, 50, 60, 70 depending on how much water I’ve had and other factors.

好的，这是可行的！极好的！上完厕所之后做两个俯卧撑，真的很容易，继续坚持，你可以再做五个俯卧撑，或者你可以做八个。现在的情况是我可以做八个俯卧撑，但我总是额外多做几个，所以我倾向于做12个，那么一天加起来，我最终做了50，60或70个俯卧撑，这取决于我喝了多少水。

The good news is that behavior and behavior change is not as complicated as most people think. It’s systematic. There are ways to understand behavior that are pretty straightforward and simple, and I’m going to share some of those with you today. There are 15 ways that behaviors can change. There are not hundreds of behavior types. There’re 15 ways.

好消息是，行为和行为改变并不像大多数人认为的那样复杂，它是系统性的，有很多简单明了的方法可以用来理解行为。今天我将与大家分享其中的一些方法。有15种类型的行为可以被改变，他们不是几百种行为类型，有15种行为。

When we talk about health behavior change, people are mostly talking about long term change. This row, these are the five that represent different types of long term change. I’m not going to go into depth here, but what I want to explain to you is that when it comes to long term change there’s only two ways you can get it done.

当我们谈论健康地改变行为时，人们大多是在谈论长期的改变，而这一排，这五个代表不同类型的长期变化，我不打算在这里深入探讨，但我想向你们解释的是，当涉及到长期变化时，只有两种方法可以实现它。

Change Your Environment

改变你的环境

Number one, you can change your environment. Before, here’s your environment, certain behavior. And then after, the changed environment changes your behavior. That’s a reliable way. It also includes your social environment. Before. After. Now, changing your environment is a reliable way to change your behavior. However, it can be tricky. Especially, the social environment with families and coworkers, and so on.

第一，你可以改变你的环境。所以之前在这个环境中，你具有某些行为，然后，不同的环境改变了你的行为。这是一种可靠的方式，也包括你的社会环境，之前，之后。改变环境是改变你行为的可靠方法，然而 这可能有一些难度，特别是与家庭和同事等相关的社会环境。

So there’s one other way of changing your behavior long term, and I’ll give you a hint. It does not have to do with motivation. Surprise. Motivation actually applies to other kinds of temporary behavior change, but not long term.  In other words, relying primarily on motivation to change your behavior long term is a losing strategy, and similarly for willpower.

因此，还有一种方法可以长期改变你的行为，我给你个提示，这与动机无关，令人惊讶的是，动机实际上适用于其他类型的短期行为改变，而不是长期的。换句话说，从长远来看，主要依靠动机来改变你的行为是一种失败的策略，意志力也是同样。

So you can take those off the table if you make the behavior change tiny enough. Now, in this grid this is where habits live, the blue path. It’s something familiar that you do from now on. If you make that very tiny, like two push ups, floss one tooth, and so on, it’s very easy to repeat and make that become a habit. Think about it this way. You already know how to floss all your teeth.

如果你能把这些想法抛到一边，所以如果你能把行为改变拆分得足够小，在这个表格中，你的习惯在蓝色这一栏中。从现在开始，你会做一些你熟悉的事情，如果你把行为拆分得非常小，比如两个俯卧撑、用牙线清理一颗牙齿，等等。就很容易重复，并成为一种习惯。这样想吧，你已经知道如何用牙线清洁牙齿了。

That’s not what you’re lacking. What you’re lacking is the automaticity of flossing. You don’t need to train flossing all your teeth. You need to train making it automatic. Now in the persuasion boot camps that I teach we geek out about this stuff. This is one of the crews with me up in the wine country during it.

所以这不是你所缺乏的，你所缺乏的是，主动用牙线清理牙齿的自主性。因此你不需要训练自己用牙线清理牙齿，你需要训练的是，让自己具有主动性完成这一行为。在我所负责教课的新兵训练劝服营里，我们对这类东西很感兴趣。我在一次野外活动中，所做的教学的照片，

We look at the sequences of behaviors that eventually land you here to habit. We won’t go in that kind of depth today, but what I do want to say, and this is a little bit controversial, is this puzzle is solved. I’m going to share the pieces with you, and I’m going to share some ways that it got solved. We’ll see what you think. There’s a new way to create habits that is reliable and it’s systematic.

我们可以观察一下这些行为的顺序，最后看这儿，我今天想讲的不是这些。我想说的是，还存在一些争议的是，难题解决了吗？我要和你聊一聊其中一些难题，同时我将分享一些解决这些问题的方法。你将会发现，世上没有一种全新的可用来培养习惯的方法是可靠的，系统性的。

Now we we look at health outcomes, bulls eye, what do we want to do? Well things like lose weight, manage stress, and so on. But if you design for the outcomes, you’re designing at the wrong place. You need to design for the behaviors that lead to the outcome. If you take an issue like weight loss there are many, many behaviors that can contribute to that outcome. Stress reduction, eating better, and so on. I would propose that most of the behaviors that we need to do are habits.

现在，当我们看着与健康相关的成果，在圆圈中心，我们想做什么，嗯，比如减肥、压力、管理等等。但如果你为某个结果设计方法，那么你错误地设计了它，你需要设计行为来达成这个结果，如果你希望做到像减肥这样的目标，有很多种行为可以导致这样的结果，减轻压力、调整饮食等等。我想说的是，我们需要做的大部分行为都是习惯。

So of the 15 ways that behaviors can change, the ones that matters most to long term health are habits. And as we create what I call these tiny habits, and we can’t do it all at once, little by little we will approach this health outcome in a very reliable way, in a way that doesn’t regress, in a way that doesn’t make you, “Oh, I give up, now I’m just going to go back to how I was.” Let me share a personal example, and I hesitated about including this, but I will.

因此，如果这15种行为可以改变，那么对长期健康最重要的就是习惯。当我们养成我所说的这些小习惯时，我们不可能一次完成所有的事情，一点一点地，我们将会以一种非常可靠的方式达到这种健康结果，以一种不会反弹的方式，一种不会让你想要“我放弃了，我还不如回到我原来的状态”。让我举一个我自己的例子，我之前犹豫是否要把这个加到演讲里，但我还是决定加进来。

In 2010 I got one of these scales that’s super high tech, and it can tweet out your weight. Okay. I set it up so it’s tweeting my weight. I started tweeting it out in 2010. This is about a year, so you can see what’s going on. Not much changed up and down, up and down. What I learned was, number one, simply tweeting your weight didn’t seem to have any effect on me. I looked up others who had done it and didn’t seem to have lots of an impact.

在2010年，我得到了其中一个高科技体重秤，它能把你的体重发到推特上，所以我把它设置好，于是它不断把我的体重发到推特上，我从2010年开始做这件事，坚持了大约一年，所以你可以看到发生了什么？我的体重没有太大的变化，只是上下波动。我学到的是，第一，仅仅把体重发到推特上，似乎对我的体重没有任何影响，我咨询了一下其他这样做的人，他们同样似乎也没得到太大成效。

Number two, my Twitter followers hated it, so I stopped. But I made it a habit of stepping on the scale. It was right there. A few months later, going up. At one point I thought, “I’ve been doing this thing called tiny habits, something I’ve applied elsewhere. Now I’m going to apply it to weight loss because I want to lose some pounds.” After creating many, many, many, many tiny habits this is where I am this week. That’s probably the course of a year or so. You can see, no real change.

第二点，我的Twitter粉丝们讨厌它，所以我停了下来。但我一直保持了经常上秤量体重的习惯，几个月后，我的体重上升了。所以一度，我想我一直坚持做'微小习惯'，我把它应用在生活的其他方面，现在我要把它应用到减肥上，因为我想减掉几磅的体重，所以在养成许多小习惯之后，这就是我这周的体重，所以这可能是一年左右的成果，你一开始看不到显著的变化。

And then putting them together, little by little, these tiny habits that took root and would grow. I believe I’ve made a long term change. We’ll see five to 10 years from now, but it seems like these habits will be very hard to undo. I put this out there. When you know how to create tiny habits, you can change your behavior and your life forever.

把一点点细微的变化组合在一起，这些微小的习惯会生根发芽，我相信我现在已经做出了长期的改变，我们可以在5年或10年后再来对比一下，但这些习惯似乎很难改变，我把这个放在那里。当你养成了微小的习惯，你可以永久地改变你的行为和你的生活。

Now let me back up and explain how I honed in on the formula of tiny habits, and you can see whether it syncs with how you think about it. There are three things that have to happen, at the same moment, to cause a behavior. Number one, there has to be some level of motivation. You’ve got to want to keep your teeth clean. You’ve got to want to get stronger with push ups, or something like that.

现在，让我回头来解释一下，我是如何在'小习惯的公式'中不断练习的，你可以看到它是否如你想象的那样。养成某种行为必须有三个前提条件。第一，你必须拥有一定程度的主动性，你得保持牙齿清洁，你得做些俯卧撑之类的让自己变得更强壮，或是类似的事情。

Next, you’ve got to have the ability to do it. Then, there has to be a trigger. Now when I say trigger, I mean I call to action. It’s the thing that says, “Do push ups now,” “Floss your teeth now,” and so on. It’s these three things together when they combine at once then the behavior will also occur, whether it’s floss your teeth, do push ups, what have you, send a thank you note.

接下来你要有能力去做。然后必须有一个触发机制。现在，当我说触发机制，意味着行为唤起。那就是，现在做俯卧撑，现在用牙线清洁牙齿等等。这三件事结合在一起，当他们同时发生，行为也会发生，不管是加上你的牙齿，两个俯卧撑，还是写感谢信。

Now motivation and ability are trade offs. This curved line represents that trade off. If you’re anywhere above the line and the trigger occurs, you will do the behavior. So let me get some examples of this. Here below the line, let’s say I want you to run a marathon, and you have no motivation to run a marathon. Both  low motivation and it’s hard.

现在，动机和能力是相互制衡的结果，而这条曲线代表了制衡的情况，如果你在线以上的区域，那么一旦触发了该机制，你会做完成某一行为。让我举几个例子，在这条线以下的区域，假设我想让你跑一场马拉松，你没有动力去跑马拉松，几乎没有动力。

When I say, “Run a marathon. Run a marathon,” you’re not going to do it, no matter how many times I make that call to action. In contrast, if I say, “Oh, walk outside and walk back in,” maybe 30 seconds, simple to do, you’re above the line. Still you may not be very motivated, but because it’s so easy to do. Let’s move up here. It’s hard to do. I’m asking you to do something very hard.

当我说跑马拉松的时候，无论我进行多少次行为唤起，你都不会去做。相反，如果我说，走出去再走回来，也许只需要30秒，简单易做，你在这条曲线之上的位置，你可能并没有很大的动力去做，但是由于这很容易做到。现在让我们移到这里，这很难做到。是的，我的要求去做的事情很难完成。

In order to do something that’s difficult, you need high levels of motivation. In fact, I think that’s the purpose, that’s the only use of motivation in our lives, is to allow us to do hard things. If we’re not doing hard things, we don’t need that much motivation. When our motivation lags, boom, can’t do it. Motivation is very slippery.

要完成一些困难的事情，你必须拥有非常高的动力。事实上 我认为这就是目的和意义。动力存在于我们的生活中的的唯一用途。就是鼓舞我们去做一些难以完成的事情。如果我们不去做一些难以完成的事情，我们实际上也不需要那么多的动力。当我们的内在动力低落时，噢，我们做不到这些事。动力是变化的不可靠的东西。

If you set yourself up to do something hard, and you have to somehow sustain the motivation, the motivation is going to drop down. There’s going to be a point where you don’t do it. And habits are about repeating it, and you won’t create the habit. So as I looked at this –as I looked at my behavior model, I thought, “Let’s go right here. Easy to do.”

所以如果你希望让自己去做一些艰难的事情，你必须以某种方式保持动力，否则动力就会下降。总有一天你就再也不会去做这件事了，而习惯是不断重复做一件事，你没有养成习惯。所以当我看着这个，当我看着我的行为模型，我想，让我们就在这里很容易去做，看起来很容易做的事情，

Stuff that’s so easy to do it doesn’t require much motivation at all. So whether your motivation is high, you’ll still do it. Whether it’s low, you’ll still do it. and so this is where the insight around, “Let’s make it really tiny. Really tiny like one, two push ups, one sip of water, and so on.”

这根本不需要太多的动力，所以不管你的动力很高，你会去做，还是你的动力很低，你还是会去做，所以这里有一个方法，让我们把事情拆分得非常小，非常小，就像1或2个俯卧撑，像喝一口水一样，等等。

Well, when you look at it in this way the smiley face we’re accounting for motivation, we’re accounting for ability. In the equation B = MAT, those things are done. What wasn’t done, and what I hadn’t solved was the trigger. How do we trigger that behavior? Easily. One day, I came home from the gym. I went into the bathroom. I got into the shower. I turned on the shower.

现在你这样看问题的时候，计算动机的那个笑脸也在计算我们的能力，所以在方程中B等于MAT的时候，这些事情就会被完成。还有什么尚未解决呢？我没有解决的是触发机制。我们如何轻易地触发这种行为。有一天，我从健身房回家，我走进浴室，冲了个澡，关掉淋浴，

I got out. I dried off. I went into my bedroom. I opened the sock drawer. At that moment, it hit me. After! The secret was after. If you use an existing behavior in your life, and you put the new tiny behavior after it, you can use the existing behavior to be the trigger. So I was looking for what is the T what is the trigger? The triggers are your existing behaviors.

然后出来，我擦干自己，我走进我的卧室，我打开了装袜子的抽屉，就在那一刻，我突然意识到，一切的奥秘就在于“之后”。如果你在你生活中已经存在的行为后面放置一个新的行为，你可以用现有的行为作为下一个行为的触发机制。所以我在寻找触发机制是什么？触发机制是你当前已有的行为。

I was pretty happy about this. I thought this was a breakthrough. It means you don’t have to put up post it notes. You don’t have to set alarms, and so on. You just establish what it will come after. So I went off, mapped this out, and started practicing tiny habits more and more on my own, applied them to many things. And then about a year ago after I had done this a while I thought,

我对此感到很高兴。我认为这是一个突破，意思是你不用贴便条，你不需要设置闹钟之类的，你只需要确定在我做完这件事后做什么事。所以我开始制定计划，并开始不断地练习一些小习惯，将它们应用到很多事情上。大约一年前，在我这样做了一段时间后，

“You know, I’m going to invite some friends to do it,” and it kind of grew from there. So today, I’ve actually coached over 20,000 tiny habits, and this is a snapshot from the spreadsheet. Here’s the format for tiny habits. It looks like this. After I — whatever your existing behavior is, I call that an anchor I will floss one tooth, do two push ups, and so on.

我想我要推荐给一些朋友，让他们也来做。这个方法的尝试者就不断增长，所以今天我已经训练了超过20000个小习惯的养成，这是一张电子表格的截图。下面是排列好的微小习惯，就像这样，不论当前行为是什么，我把它叫做“锚”，在这个行为之后，我会把用牙线与做两个俯卧撑，

What kinds of tiny habits do people create? This is from this upcoming week. I grabbed this out of the database. A lot of habits are geared toward the morning. After I start my morning coffee, I will tidy one item in the living room. Other habits are toward the evening where you have routines already set up. After I enter the house at the end of the day, I will kiss my wife for ten seconds.

那么人们会养成什么样的小习惯呢？这是为即将到来的一周制定的习惯。我从数据库中提取出来的很多习惯都是针对早晨的，早上喝完咖啡后，我会清理客厅里的一件物品。其他习惯发生在晚上，当你已经建立了日常行为模式之后，每天回家后，我会亲吻我的妻子10秒钟。

These kind of tiny habits work out really well. As you think about changing your life, think about framing it in terms of this format. After I pick an existing habit that you do every day with the same frequency that you want the new behavior to happen I will, and you’ve got to make it super tiny. After I pee, I will do two push ups. After I walk in the door, I will hang my keys on the hook.

这些小习惯都很管用。因此当你考虑改变你的生活时，请考虑用这种形式来规划改变它，选择了一个你每天都在做的习惯，安排一个你希望完成的新行为在此之后，让它以相同频率发生，你得把它拆分得超级小，在上完厕所之后我会做两个俯卧撑，进门后，我会把钥匙挂在挂钩上。

After I brush my teeth, I will floss one tooth. That makes sense, right? That brushing becomes the trigger or the anchor for flossing one tooth, and then you celebrate it. Now we’re on to the practice time. You ready for this? Everyone get out your floss. Okay, in your minds visualize you’re brushing your teeth. Oh, I think we need to practice celebration.

我刷完牙后，我会用牙线清理一颗牙，这很有道理，对吧。刷牙成了事件触发机制，或者是清洁一颗牙的“锚”，然后你要庆祝你完成了这一系列行为。接着我们就进入练习时间，你已经准备好了？大家都把牙线拿出来，在你的脑海里想象你正在刷牙，我认为我们需要练习庆祝，

We’re going to go, “Awesome,” right? Ready? One, two, three… All right. We brush our teeth. Floss one tooth. One, two, three, awesome! If you keep at that, over time, it will get easier and easier to floss your teeth, and you can floss more and more. There are different ways to celebrate. Find the celebration that works for you. Here’s the phrase, and it comes down to this. I live up in the wine country.

我们很棒 对吧。123.棒极了。我们刷牙，清理一颗牙，123.好棒。如果你一直坚持下去，用牙线清洁牙齿这个行为对你来说会变得越来越容易，你可以越来越多地使用牙线。有许多不同的方式可以用于庆祝，找到适合你的方式，就是这样，归根结底就是这样，我住在野外。

I do a lot with the earth as much as I can, and this seems to map exactly what I’m talking about. Plant a tiny seed in the right spot, and it will grow without coaxing. The tiny seed. This pumpkin came from a tiny seed that, actually, we didn’t even plant. It came from the chicken manure that we put in the garden, and it grew. We didn’t have to do anything to it. It just grew. Tiny seed in the right spot.

我尽我所能地为地球做我能做的事情，这似乎准确地反映了我所说的，在合适的位置种一颗小种子，它不需要诱导就能生长。看，只要一颗小小的种子。这个南瓜由自一颗小小的种子成长而来，实际上我们甚至都没有种植它，它来自我们花园里的鸡粪，它在成长，我们不需要对它做任何事情，它只是在正确的位置由一个微小的种子长大了。

So I encourage you to look at your lives, look at what you want to change, break it down to tiny behaviors and put them in the right spot. The right spot is after something you’re already doing, and allow it to grow. You don’t have to amp up motivation. You don’t have to draw that much on willpower. All you have to do is plan it out and let this natural process emerge.

因此，我鼓励你们审视自己的生活，看看自己想要改变什么。把它分解成微小的行为，并把它们放在正确的位置，正确的位置是，就在你现已做的事情之后，并使其发展。你不需要提高动力，你不需要提升你的意志力，你所要做的就是设计好这个行为，让这个过程自然发展。

Thanks everybody.

谢谢大家。