實現(xiàn)目標(biāo)的五要素.doc

.實現(xiàn)目標(biāo)的五要素 實現(xiàn)目標(biāo)的五要素by Charlie Gilkey on July 19, 2010 18 comments查理 吉爾奇著 2011年7月19日First we make our habits, then our habits make us. Charles C. Noble首先我們養(yǎng)成習(xí)慣，然后是習(xí)慣造就我們Charles C. NobleOne of the most effective ways to actualize your own potential and goals is to form habits and routines that make the actualization (almost) automatic. We see reflections of this observation in the works of Aristotle and Lao Tzu from millennia ago on through the works of contemporary thinkers such as Stephen Covey and the Dalai Lama. At a certain point, habits allow you to reach the optimal state of achieving without trying to achieve.The lead quote sums up things nicely, though, in that habit-building can be an active process, too. Much like choosing to be around people who help us flourish, choosing and habituating the actions that help us flourish is largely within our control.有一種能挖掘我們潛能，實現(xiàn)目標(biāo)的最有效的方法之一就是形成良好的習(xí)慣和常規(guī)，這些習(xí)慣和常規(guī)就能夠自動化的幫我們實現(xiàn)目標(biāo)。我們可以從千年以前亞里士多德和老子的著作到當(dāng)代的史蒂芬柯維和達賴喇嘛的著作中觀察到。在一定程度上，習(xí)慣使你在沒有很吃力的情況下達到最佳的狀態(tài)。 這些重要的引用精辟的總結(jié)了許多事情，然而，養(yǎng)成習(xí)慣的過程可以是一個靈活的過程。就像我們選擇與那些促使我們進步的人在一起，選擇和習(xí)慣性地某些能夠在我們掌握的范圍內(nèi)促使我們進步的行為一樣。Since we can choose, do, track, and evaluate the habits and routines that help us actualize ourselves and our goals, theres a process with discrete but related steps. Here are the 5As of Actualization:一旦我們可以選擇，行動，追蹤和評估扎這些幫助我們實現(xiàn)目標(biāo)的習(xí)慣和常規(guī)的話，就需要一系列零散但連續(xù)的步驟過程。以下就是我們實現(xiàn)目標(biāo)的五個要素：Aim 1,目標(biāo)Awareness 2.意識Action 3,行動Accountability 4.有責(zé)任的Assessment 5.評定Lets take a look at these a little more in depth.讓我們再更深入的討論下這五個要素Aim目標(biāo)The saying “if you dont know where youre going, any path will take you there” fits in nicely here. Before you can start building supportive habits and routines, you have to know what types of actualization youre wanting to support.有一句話“如果你不知道你的方向，記?。簵l條大路通羅馬”很適合文章里所說的情況。在你開始養(yǎng)成支撐性的習(xí)慣和常規(guī)之前，你必須知道你要實現(xiàn)什么類型的目標(biāo)。Our bodies and minds are automatic habit-building systems whether or not you actively try to build habits or not, you will. For instance, you might not intentionally train yourself to remember the path to your kitchen, but every time you walk to the kitchen, youre reinforcing a neurophysical pathway thats been formed. Habits are nothing but reinforced neurophysical pathways.我們的身體和思想都是自動化習(xí)慣生成系統(tǒng)的一部分不管你是否有意的去養(yǎng)成某些習(xí)慣。例如，你并不是有意的記住了到達廚房的路徑，但每次你走向廚房的時候，你都鞏固了已經(jīng)形成的神經(jīng)回路。習(xí)慣并不是什么特別的東西，它就是神經(jīng)回路的鞏固而已。As you can probably tell, a pathway isnt inherently good or bad. A good deal of your unconscious habits are probably not supporting your growth, though, because were wired to remain safe and secure rather than to be continually growing and changing. Once your system finds something that works, it encodes that pattern as something to keep regardless of whether your desires change. This is how we get canoes.你可能會說，回路沒有本質(zhì)上的好與壞。你潛意識的一些習(xí)慣有可能對你的成長沒有什么幫助，因為我們都趨向于可靠和安全的環(huán)境而不是不斷地發(fā)展和變化。但是一旦你的系統(tǒng)發(fā)現(xiàn)了可用的東西，它立馬就把這些東西編入了保存模式不管你是否要去改變。這就是我們獲得圖片的方法。This step in the process, then, makes your routine-building an intentional activity that supports your goals. Furthermore, most new routines have to displace an already-formed one, so the initial parts of the process will be harder than later parts. The more youre able to keep fixed on the end in mind, the easier itll be to notice counterproductive habits and routines that youre having to work through or fit against. Which brings us to要素里的這個步驟有助于使你有意的形成常規(guī)習(xí)慣去支撐你的目標(biāo)。而且，許多新的常規(guī)習(xí)慣會代替一些已經(jīng)形成了的習(xí)慣，所以這個步驟的起始部分會比后面部分要難得多。我們把這些東西放到越后面來記憶，越容易產(chǎn)生適合或需要進行調(diào)整的起反作用的習(xí)慣，這時候就形成了.Awareness意識Have you ever set a goal one day and forgot it the next day? Maybe you typed it into that spiffy new productivity app only to have it buried in other screens. As I just mentioned, if youre going to make a go of habit-changing, you need to be aware of the fact that youre doing it or old habits will win.你有沒有曾經(jīng)在今天設(shè)立了目標(biāo)而明天就忘記了呢？也許你把目標(biāo)嵌入到更新更整潔的應(yīng)用程序上只是為了把它淹沒在其他的屏幕里。就像我剛才提到的，如果你準備改變習(xí)慣，你需要意識到你時候已經(jīng)行動了，否則，還是舊習(xí)慣勝出。For instance, a lot of us buy gym memberships with good intentions, but we dont do the small things thatll help them scaffold that new routine. A small thing could be as simple as putting workout clothes in front of the coffeepot so that theyre seen the first thing in the morning. Sure, maybe theres not enough time to workout today, but at least theres a chance that that small act will open up the awareness and idea that working out is important.例如，我們很多人都懷著好的目標(biāo)去辦健身會員的，但是我們并沒有去做一些能夠支撐新習(xí)慣形成的生活細節(jié)。生活細節(jié)可以是簡單到將運動服準備好放在咖啡壺旁邊，這樣你能夠在早上醒來就看到它們。當(dāng)然，今天可能沒有足夠的時間進行鍛煉，但至少這個細小的動作有機會激活你的潛意識和思維讓你意識到鍛煉的重要性。Or maybe you want to start reading more rather than watching TV. Rather than keeping your books in another room, why not stand the book up in front of the TV so that, to watch the TV, you have to remove the book? That small action disrupts the old routine while bringing the intention to your awareness. It additionally makes the action concrete, making it more likely that youll complete it.或者你想要讀更多的書而不是看更多的電視節(jié)目。與其把書放在其他的房間里，不如將書立在電視機的前面，這樣，看電視的時候，你就需要拿開那本書了，不是嗎?這些小細節(jié)打破舊的習(xí)慣，將目的性植入你的意識里。意識能夠不斷的雕琢這些細節(jié)，讓你能更快的完成它。A very similar technique that you can do is place lists of goals in the places you cant miss them. Ive often recommended that clients place a list on their bathroom mirrors, near their computers, and on their refrigerators. Theres a sneaky thing going on here, because its not just that you see those goals more often, but you often see them when youre primed for encoding things. If youre brushing your teeth before bed and see your (hopefully small) list of goals, then youll be more likely to process and integrate those goals while youre sleeping. Likewise, if youre seeing those goals first thing in the morning as youre getting water or preparing coffee, youre more likely to integrate those goals into your day.還有一個類似的技巧就是你可以在一個你能經(jīng)?？吹降牡胤綄懴履闼械哪繕?biāo)。我會經(jīng)常建議我的客戶把它們貼在浴室的鏡子里，電腦旁邊，或是冰箱上。這樣有個看不見的好處，就是你不但更經(jīng)常的看到這些目標(biāo)，而且你經(jīng)常在看的時候就準備將它們植入到腦海里了。如果睡前刷牙的時候，看到你的目標(biāo)清單（希望是小紙條），你就更有可能在睡覺的時候?qū)@些目標(biāo)進行編譯和整合了。就像，當(dāng)你早上準備水或咖啡的時候，第一時間就看到你的目標(biāo)，這樣就更有可能在一天中整合你的這些目標(biāo)。While I dont have a lot of hard field data on it, I think the tangibility of lists and trigger items like shoes and books are better awareness items than digital lists. I also think handwriting your goals encodes them better than typing given the deliberateness of handwriting conjoined with the fact that youre less likely to write a lot by hand. (This is why I focus most of my R&D on planner designs whose primary focus is printing and writing as opposed to web apps or fillable forms.)我不會在我的目標(biāo)清單上使用過多的生僻數(shù)據(jù)，我覺得清晰的列表和事件就像鞋子和書一樣比數(shù)字的列表更容易意識到。同樣手寫目標(biāo)列表比起電腦錄入更容易使你的目標(biāo)整合起來，因為深思熟慮的目標(biāo)列表，通過手寫你不會寫太多（這就是為什么我更多的關(guān)注研究和開發(fā)計劃設(shè)計，這個計劃設(shè)計主要集中在打印和書寫而不是電腦應(yīng)用或適用表格）As powerful as Awareness is though, laying those neurophysical pathways requires action.和意識同樣重要的，還有將這些神經(jīng)回路付諸行動。Action行動In the initial stages of habit-building, doing the new thing is the challenge that keeps people from actualizing their new goal. They want to do that new thing, but something keeps them from doing it.在養(yǎng)成習(xí)慣的初始階段，去嘗試一些新的事物是一個挑戰(zhàn)，這個挑戰(zhàn)阻止人們實現(xiàn)他們的新目標(biāo)。他們想去做這些新的事情，但是有些東西在阻撓。In my experience, what keeps most people from doing the action required is that they overestimate their capabilities in the initial stages and make it too hard for them to get started or sustain what theyve started. The key to the initial stages of habit-building is to make the barrier to entry to any action as low as possible. Returning to the gym example, rather than trying to start out by going 5 times a week for an hour at a time, try to go three times a week for 30 minutes for the first few weeks. Once you get used to the process, increase the frequency and/or duration, but its more important that you keep at it over time than it is that youre consistent in intensity over time.以我的經(jīng)驗，在形成習(xí)慣的初始階段， 人們高估了他們自身的能力是阻撓人們?nèi)嵺`的最大因素，高估自身能力讓他們更難去開始或去堅持他們已經(jīng)開始了的。養(yǎng)成習(xí)慣的初始階段最重要的就是盡可能地降低我們?nèi)バ袆拥臉?biāo)準?；氐浇∩矸康哪莻€例子，不要一開始就制定一個星期鍛煉5次的標(biāo)準而是每次進行一個小時鍛煉的標(biāo)準，或在開始的幾周一周三次，每次30分鐘的標(biāo)準。等到你已經(jīng)習(xí)慣了之后，再增加次數(shù)和強度，但最重要的是保持這個習(xí)慣而不是每次都要求保持強度。The second thing that keeps people from acting is that theyre just not motivated to achieve the goal. What frequently happens is that people make a goal because its an external should rather than an internal desire, and the harder the goal is to achieve, the less likely that that external should will have the motivational force to get you there. Or maybe its one of the other 10 types of demotivation thats keeping them from acting.阻礙人們行動的第二個因素是他們沒有動力去實現(xiàn)目標(biāo)。最經(jīng)常發(fā)生的就是人們制定目標(biāo)不是內(nèi)心的需求而是外在的，目標(biāo)越難實現(xiàn)，靠外在動力去實現(xiàn)就越不可能?；蛟S還有其他10種降低動機的因素阻撓他們的實踐。Lastly, some of us have trouble converting an intention into an action. We set the goal, we see the goal, but when it comes down to doing, we get lost. Heres where the 5Cs of completion can come in handy, as it helps you convert intentions into completions.最后，我們中間還有很多人將目標(biāo)轉(zhuǎn)化成行動的時候有困難。我們設(shè)立目標(biāo)，我們看得到目標(biāo)，但真正要去實踐的時候，我們卻迷失了。這里就有簡便的實現(xiàn)目標(biāo)5要素，幫助我們實現(xiàn)我們的目標(biāo)。Its true that action isnt everything, but without action, there is no actualization. That said, thinking, reflecting, and meditating can themselves be actions when done intentionally and done in a way to support your own actualization. Obviously, if one of your goals is to meditate, think, and reflect more, then actualizing that goal requires meditating, thinking, and reflecting. The simplicity and obviousness of “we become by doing“ underscores the reality that so many of us behave as if the doing part was optional.當(dāng)然，實踐并不是全部。但是如果沒有行動，就沒有目標(biāo)的實現(xiàn)。有句話說：在我們有目的去做來支撐你的目標(biāo)的時候，思考，反省，沉思是可以立馬啟動的。很明顯地，如果你的目標(biāo)之一就是更多沉思，思考，反省，那么實現(xiàn)這些目標(biāo)就只要求沉思，思考，反省?！拔覀兂删陀谛袆印边@句話簡單明了的說明了這個現(xiàn)實，即許多人都覺得實踐部分是可以選擇的。Accountability有責(zé)任心的Some of us have trouble with accountability because we associate the word with punishment, scrutiny, and/or not meeting standards or agreements. Perhaps thats fair because the majority of discussions of accountability arise when were not doing what weve said wed do.好些人都把責(zé)任理解錯誤了，因為我們總是把責(zé)任和懲罰，仔細檢查或者沒有達到標(biāo)準或不一致性聯(lián)系在一起。也許這是正確的因為大部分有關(guān)責(zé)任的討論都是因我們沒有完成我們該做的事情。Theres a much more positive way to understand accountability, though: we can see accountability as a way to keep up with what were doing. What we need to remember is that were much more likely to discount the things we actually do and place too much weight on the things we dont do. Accountability techniques, then, can be quite supportive because they provide some objectivity to your self-perceptions and at least provide some evidence to buttress against this negativity bias.這里有更積極的方法去理解責(zé)任，例如：我們可以把責(zé)任當(dāng)做是堅持我們正在做事情的一種方式。我們都要清楚的是我們通常都會低估我們實際上 要做的事情而過于關(guān)注那些我們沒有做的事情。負責(zé)任的技巧，可以很有說服力，因為責(zé)任在你的自我知覺里設(shè)立了客觀目標(biāo)，至少為消極的偏見提供了否定的證據(jù)。The other reason that accountability is so important is that it gives you the structure for the information you need for assessment. Often times, thinking about how youll account for your actions gives you a lot of good ideas about how frequently you need to do those actions. For instance, lets say that youre trying to build a habit of watering your flowers more. When you project into thinking about accountability, you might see that watering your flowers twice a week is what it would take to actualize that goal. Supposing that you keep a monthly calendar on your fridge, you might decide to place a blue W on every Tuesday and Friday. When Tuesday rolls around, you look at the calendar, see the blue W, water the flowers, and then circle or line through the W for that day.責(zé)任之所以重要的另一個原因是它能夠為你評估提供信息的結(jié)構(gòu)。許多時候，思考你怎樣付諸行動的時候能帶來很多新的好想法，這些想法是關(guān)于你付諸行動的頻率。例如，讓我們這么說吧，如果你想養(yǎng)成多澆花的習(xí)慣。當(dāng)你想到責(zé)任的時候，你可能會估算一周澆兩次才能達到目標(biāo)。假如你制訂了一個月歷掛在冰箱上，你可能會在每周二和周五的空白處貼上W字樣，當(dāng)周二的時候，你會瀏覽下日歷，看到了W（澆花），然后你就在W周圍畫圈或劃掉今天的W。The example here is illustrative of the fact that its often quite easy to embed your accountability system into your awareness system. The blue W makes you aware of the goal, so you can act on it pretty easily. Circling or lining through the W lets you keep things simple simple is good. Awareness reinforces accountability and accountability reinforces awareness.這個例子說明了一個事實，即要將你的責(zé)任系統(tǒng)嵌入到你的意識系統(tǒng)里還是相當(dāng)容易。藍色W提醒你你的目標(biāo)，所以你可以比較輕松的實現(xiàn)它。把W圈起或劃起來會讓事情變得簡單簡單即是好。意識不斷的加強責(zé)任，而責(zé)任也在不斷的加強我們的意識。Assessment評估This step in the process is where you evaluate what youve been doing. There are really two major questions to ask yourself at this stage: 1) Am I doing the things that are consistent with manifesting my goal? and 2) Are those actions actually progressing me towards actualizing the goal?這個過程的這一步是你要評估你做的事情。這里有兩個主要的問題要問你：一，我做的事情是否都和我目標(biāo)的實現(xiàn)相一致呢？二，這些行動在實現(xiàn)目標(biāo)的過程中有沒有真正的提升我自己呢。If you look at your checklist and you see that youre not doing the actions that are consistent with your goal, its a good time to check in with your motivations first, your awareness techniques second, and your time allocations third. The reason you want to go in that order is because if you dont want to do it, it doesnt matter whether youre aware of it or have time for it you wont do it. If you want to do it and keep forgetting, then getting some awareness techniques in may help. And, lastly, if you truly dont have time for it, you need to think about whats actually possible for you to do.如果你檢查下你的清單，你會發(fā)現(xiàn)你并沒有付諸與目標(biāo)相一致的行動，這是一個檢查你動機在先的好機會，第二是意識技巧，時間第三。你想要進入到這個順序的理由是因為你不想做。你是否意識到或由沒有時間去做沒有關(guān)系問題是你不想做。如果你想做還老是忘記的話，那么就學(xué)習(xí)一些意識技巧會對你有幫助，最后，如果你真的沒有時間去做的話，你需要認真想一下什么才是你真正要做的。Sometimes we do things that we think would support our momentum that turn out not to. For instance, you might try putting the book you want to read in front of the TV and it still doesnt help you read. If you try something a few times and its not working, its time to try something else. This step allows you to make those types of determinations so that you dont keep doing the same things and getting the same results.有時候，我們做一件事情，認為這個事情能保持我們的動力，而實際上卻不是。例如，你可能試著把要看的書放在電視機前，仍沒有幫助。如果有時候你試著去做一些其他事情也不湊效，那么是時候采取其他的措施了。這個步驟就讓你去做各種各樣的決策，而不用永遠都做同一件事情，得到同樣的結(jié)果。On the positive side, the assessment step helps you see that the things that youre doing are making a difference and it also gives you a chance to think about the entire chain of actions to see whats making the difference. For instance, perhaps you noticed that you had to both pack your workout clothes and drive by the gym in the morning for you to work out later in the day. You can then make sure to include both supportive actions in your regimen until the intended action of going to the gym is routine.積極上看，評估這個步驟幫助你發(fā)現(xiàn)你做的一些事情使結(jié)果有了些變化，它同樣讓你有機會去想想整個動力鏈，去發(fā)現(xiàn)什么起作用了。例如，假定你知道今天早上要為你接下來的鍛煉打包好你的運動服還要驅(qū)車到運動場，然后你會發(fā)現(xiàn)包括你養(yǎng)生法里的支撐行動到你去健身房的目標(biāo)行動都會成為自然而然的事情。This step allows you to focus on progress rather than achieving the goal. Its easy to get frustrated when youre not “there” yet, even though youve come a long way from where you started. The reality is that youll always be a work in progress, and setting up your expectations so that you dont get credit until youre “finished” leads to a lot of frustration, disappointment, and self-abuse.這一步驟有助于你關(guān)注進步而不是達到目標(biāo)。當(dāng)你還沒有達到目標(biāo)的時候，通常很容易感到迷茫，即時你已經(jīng)從你開始到現(xiàn)在經(jīng)歷了很多。事實是你永遠都要為了進步而努力，不斷的設(shè)立目標(biāo)這樣你就不會因為“到達了而沾沾自喜，事后導(dǎo)致迷茫，失望，自責(zé)。Assessment and Aim are very tightly connected in that sometimes your assessments will change your aim. Lets say you aim to write three blog posts a week and end up writing five for two weeks in a row because of the routines and techniques youre putting in place. When you do an assessment, you can then adjust your aim maybe youll want the goal to be five a week, or maybe you now see that five is too many and youre going to try to keep to three, higher-quality ones, so you look at what youd need to change to write those three rather than five.評估和目標(biāo)很多時候都是緊密聯(lián)系的，有時候評估會改變你的目標(biāo)。如果你的目標(biāo)是一周之內(nèi)寫三篇博文，兩周5篇為一周期，因為你已經(jīng)設(shè)立了習(xí)慣和技巧。當(dāng)你做評估的時候，你可以調(diào)整你的目標(biāo)也許你需要一周5篇的目標(biāo)，或許你認識到5篇太多了，你盡量寫3篇高質(zhì)量的。所以你可以發(fā)現(xiàn)你需要寫3篇而不是5篇。Or perhaps you aim too high and see that you need to adjust your goals so that theyre realistic for now. However, it doesnt mean that you cant be building toward your higher goal; you just need to focus on smaller steps for now so you can build your capability to tackle bigger ones.或許你的目標(biāo)太高了，通過評估你就可以調(diào)整你的目標(biāo)，讓它們更接近現(xiàn)實。然而，這并不意味著你不能通過高的目標(biāo)來形成一個習(xí)慣；而是說你從現(xiàn)在開始要專注于每一小步，從而讓你更好的設(shè)立下一個更大的目標(biāo)。Lastly, assessment will tell you whether you need to be actively building the habit/routine or whether its now integrated into what you do. If youre at the point to where youre no longer having to think about doing something because its a natural part of your day, you can just maintain the routine you currently have. Perhaps youll want to try something new, or maybe youre fine exactly where you are. Either way, assessing your progress gives you the information you need to know so that you align your resources with your desired goal(s).最后，評估還能說明你是否需要積極形成一個習(xí)慣或者是將它們整合到你做的事情上邊就可以了。如果你已經(jīng)到了根本不用去想要做什么事情而是你日常生活中的一部分的話，你只要保持目前形成的習(xí)慣就好。如果你想要嘗試一些新的習(xí)慣，或者你知道了你的方向。無論哪種方式，對你的進步進行評估可以給你一些你需要知道的信息，這樣你就能將你擁有的資源和你的目標(biāo)結(jié)合起來了。Remember, Start Small記住，從小事做起Im a huge fan of dreaming and thinking big, but time and time again, acting small is how you manifest those dreams and thoughts. Its a lot easier to focus on one habit for a month than it is to try to “focus” on five, and its much more gratifying to make substantial progress on one than to creep on five.我超級喜歡幻想一些大的目標(biāo)，但是時間證明，從小事做起才