如何建立一个你能真正坚持的练习习惯

嘿，朋友们，我是多拉。

Hey friends, it's Dora here.

说实话，睡觉时间常常像一场持续的拉锯战。

Let's be real, bedtime can feel like a constant battle.

发脾气、拖延、屏幕疲劳，真是让人筋疲力尽。

The tantrums, the stalling, the screen fatigue, it's a lot.

因此，我们推出了《从动到静》，这是来自Headspace和Cocomelon的全新儿童睡眠播客。

That's why we created Wiggle to Wind Down, a brand new kid's sleep podcast from Headspace and Cocomelon.

每一集都帮助您的孩子活动、呼吸，并沉浸在舒缓的睡前故事中，让他们放松，也让您终于能松一口气。

Each episode helps your little one move, breathe, and settle into a soothing bedtime story so they can relax and you can finally exhale.

在您收听播客的任何平台搜索《从动到静》，让每个人的睡前时光变得更轻松。

Search for Wiggle to Wind Down wherever you get your podcasts and make bedtime a little easier for everyone.

Headspace工作室。

Headspace Studios.

你好。

Hi there.

欢迎来到Radio Headspace。

Welcome to Radio Headspace.

我叫凯松加。

My name is Kaysonga.

本周，我再次回顾我的专栏——正念时刻。

This week, I'm once again revisiting my segment called mindful moments.

那些让我感到完全在当下的美好时光。

Those good times in my life where I felt fully present.

分享这些故事的希望是，在你的一天中，或许也能注意到属于自己的正念时刻。

And the hope in sharing these stories is that throughout your day, maybe you will be able to notice your own mindful moment or two.

今天要谈的是，通过持续的练习，与自我建立连接的感觉。

Today is all about feeling a sense of connection to yourself through consistent practice.

所以，正如我昨天所说，我大女儿在巴黎留学了四周。

So as I stated yesterday, my oldest daughter was studying abroad in Paris for four weeks.

她决心要流利地说法语，因此这次旅行对实现这一目标非常有价值。

She's determined to be fluent in French, so this trip was very valuable in moving towards this goal.

在巴黎期间，她住在一个主要用法语和她交流的寄宿家庭里。

While in Paris, she was staying with a host mom who mainly spoke French to her.

她每天还上法语课，之后还会去社区外进行实地练习所学内容。

She also took French language classes every single day, and then they would have excursions out into the community to practice what they learned.

他们去博物馆、市场和杂货店，当然还有咖啡馆和餐厅。

They would go to museums, markets, and grocery stores, and, of course, cafes and restaurants.

因此，通过这些经历，我女儿有充足的时间练习法语。

So with all of this experience, my daughter had ample time to practice the French language.

而真正的流利正是通过彻底融入文化并被迫使用该语言获得的。

And that's really how true fluency is obtained, by thoroughly immersing yourself in the culture and being forced to speak the language.

但这还不够，因为如果你只沉浸三天，甚至一周，是无法变得流利的。

But that's not all, because you won't become fluent if you're only immersed for, let's say, three days or even a week.

正是这种持续性在掌握流利语言中起着关键作用。

It's that consistency that plays a major role in becoming fluent.

所以，我女儿连续四周都获得了这样的体验。

So this is what my daughter was able to gain for four straight weeks.

然后我们来到池塘边探望她，彻底打乱了她的学习节奏。

And then we came across the pond to visit and totally disrupt her learning.

我只是开个玩笑。

I'm just kidding.

现在我得说，我最小的女儿和我妻子都在学校学过法语。

Now I have to say that my youngest daughter and my wife, they both studied French in school.

所以尽管她们并不流利，但她们对法语并不像有些人那样一无所知，比如我。

So even though they're not fluent, they're not oblivious to the French language like some people, namely me.

我真的一点法语都不会说。

I really don't speak a lick of French.

在我们旅行之前，我尝试用多邻国学习了一些法语，那是一款非常好的应用。

Before our trip, I tried to learn a bit of French using Duolingo, which is really a great app.

但你想学点什么，得具备什么条件呢？

But guess what you have to be to learn anything?

没错。

That's right.

你必须保持一致，而我并没有。

You have to be consistent, and I was not.

但我得说，我在那里确实学了一些法语。

But I have to say, I did learn some French there.

我学会了说‘我希望我说对了’。

I learned to say, I hope I said that right.

意思是请结账。

That means the check, please.

旅行期间我一直在反复说这句话，这实际上就是我的正念时刻。

I was very consistently saying that during the trip, and that's actually my mindful moment.

在那个特定的晚上，我能够不用女儿的帮助，用法语点单。

On this particular evening, I was able to ask for the check-in French without any help from my daughter.

这简直成了本能。

It was kind of like second nature.

我的坚持得到了回报。

My consistency had paid off.

这种一致性的理念确实可能很难。

This idea of consistency can definitely be difficult.

它需要自律，而这种自律是我多年前通过正念学会的。

It takes discipline, a practice I learned many years ago through mindfulness.

采用正念生活方式的一部分，就是有意识地反思那些需要持续练习才能掌握的技能。

Part of adopting a mindful lifestyle is mindfully reflecting on the skills you possess that actually took consistent practice.

对我而言，这两项技能是骑自行车和游泳。

For me, the two skills were riding a bike and swimming.

回忆起我是如何通过持续练习掌握这些技能的，激励我把同样的坚持精神带入我的正念和冥想练习中，直到它变得像第二本能一样。

Remembering how I learned these skills with consistent practice inspired me to bring that consistent energy to my mindfulness and meditation practice until it became kind of like second nature.

那么，哪些技能是你通过持续练习掌握的呢？

So what skills took you consistent practice?

你通过练习学会的任何东西，是否曾激励你去学习更多？

Has anything you've learned through practice inspired you to learn more?

Headspace 应用程序是一个极好的工具，能帮助你保持练习的一致性。

The Headspace app is a super wonderful tool that helps you to stay consistent with your practice.

每天三分钟的基础课程是开始练习的好方法。

The basics course for three minutes daily is a great way to get started.

好的。

Alright.

今天就到这里。

Signing off for today.

和往常一样，如果你有任何问题，请通过Instagram私信发送给我，用户名是kaygascombe，或者发送邮件至askkaysongheadspace.com。

As always, any questions you may have, please send them to my DM on Instagram at kaygascombe, or email me at ask kaysongheadspace dot com.

祝你拥有健康快乐的一天。

Have a healthy and happy day.