如何高效提升37.78倍：简单有效的习惯养成法

然后我花了三年时间写这本书。

Then I worked on the book for three years.

现在，过去五年里，我每周写一篇简短的通讯稿。

Now, for the last five years, I've been writing a newsletter once a week that's much shorter.

但在这个过程中，我从未觉得自己的写作习惯失败了。

But at no point in there do I feel like my writing habit failed.

仅仅因为我不再每周写两篇文章，并不意味着我搞砸了什么的。

Just because I'm not writing two articles a week anymore doesn't mean that, I don't know, I screwed up or something.

这个习惯只是根据我所处的阶段调整了形式。

The habit just needed to change shape based on the season that I was in.

我认为我们都应该允许自己的习惯随着所处的阶段而变化。

And I think we should all give ourselves permission for our habits to shift based on the season that we're facing.

这太有共鸣了，也很有帮助，因为当你谈到写作时，我在想，我最近在锻炼和饮食方面也发生了类似的变化。

That's so relatable and helpful because as you were talking about writing, I was thinking, well, that's just happened for me around exercise and around nutrition.

我越了解男性和女性在生理上的差异，越了解女性的荷尔蒙变化，就越觉得：等等，原来如此。

The more that I learn about the difference between men and women physiologically, the more I learn about hormone changes in women, the more I'm like, oh, wait a minute.

跑步、瑜伽，这些不再像以前那样对我有帮助了。

Running, yoga, that's not going to help me the way that it used to.

我必须关注蛋白质摄入，还要注重力量训练。

I gotta focus on protein, and I gotta focus on resistance training.

嗯。

Mhmm.

不同的季节，不同的习惯。

Different season, different habits.

嗯。

Mhmm.

很有道理。

Makes a lot of sense.

是的。

Yeah.

我认为清楚自己现在处于哪个阶段，是非常有帮助的。

I think knowing which season you're in right now is a really helpful thing.

有一些问题是我喜欢问的，主要是为了提升自我觉察。

There there's a certain there are like some questions I like to ask just for self awareness.

嗯。

Yeah.

这些问题能帮我浮现一些关于自己的洞见，进而让我发现或许应该如何调整自己的习惯之类的。

They help bubble up some insights about yourself that then lead to some discoveries about maybe how I should shift my habits or whatever.

所以我喜欢的一些问题包括：

So some of the questions I like.

一个是，我正在为什么目标而努力？

One is, what am I optimizing for?

不同的人优化的目标各不相同。

Different people optimize for different things.

在你人生的不同时期，你优化的目标也可能不同。

You will probably optimize for different things at different points in your life.

有时候你追求的是赚钱。

Sometimes you optimize for making money.

有时候你追求的是自由时间或创作自由。

Sometimes you optimize for free time or creative freedom.

有时候你追求的是家庭。

Sometimes you optimize for family.

没错。

Yep.

但无论是什么，答案很可能对你个人以及你所处的阶段非常独特。

But whatever it is, the answer is probably very personal to you and the season that you're in.

嗯。

Mhmm.

那么，我目前在追求什么？

So what am I optimizing for?

第二个问题是：我现在处于人生的哪个阶段？

Second question is, what season am I in right now?

我们之前已经讨论过这一点。

So we already talked about that.

第三个问题可能有点尖锐，但我会称之为‘外星人测试’之类的。

The third one can be a little bit cutting, but it's if I I call it like the it's kinda like the alien test or something.

想象一下，有个外星人从外太空降下来，对吧？

Imagine imagine that an alien comes down from outer space, right?

它会一整天跟着你。

It's gonna follow you around throughout your day.

它不会说你的语言。

Can't speak your language.

它无法和你交流。

Can't communicate to you.

如果它只能看到你的行为，而听不到你的话，它会认为你的优先事项是什么？

If it could only see your actions and not hear your words, what would it say your priorities are?

我认为，尤其是对聪明人来说，有趣的是，你总能为大多数事情找到一个合理的借口。

The interesting thing, I think especially about smart people, is you can come up with a good excuse for most things.

你总有很好的理由解释为什么事情没有发生。

You have very good reason for why things aren't happening.

所以你很容易用言辞来为自己解释为什么事情没有发生。

And so it's very easy for you to talk, your way out of why things didn't occur.

但那个外星人听不到你的话。

But the alien can't hear you.

它根本不关心。

It doesn't care.

它只关注你把时间花在了什么地方。

It's only looking at what you're spending your time on.

这是一种很好的方式，可以帮助你重新调整心态，看看实际情况。

And, it's just a nice way to kind of level set and, you know, see, okay.

我说某些事情是优先事项，但我的时间究竟花在哪里了呢？

I say things are a priority, but how am I actually spending my time?

告诉我，为什么这些微小的改变能带来如此巨大的转变，为什么这简直是唯一的方法。

Tell me why these tiny changes create such massive transformation, and why it's frankly the only way.

首先，这很重要，因为它切实可行。

First of all, it it matters because it's doable.

你知道，你每天真正能用来工作的时间是有限的。

You know, you really only have a certain amount of time each day that you can work with.

人人都说，你每天都有同样的二十四小时，但实际上还更少。

Everybody says, oh, you have the same twenty four hours a day, but it's even less than that.

我认为更实用的思考方式是：每天有多少小时是你可以掌控的？

I think a more useful way to frame it is how many hours per day are under your control?

哦，我喜欢这个说法。

Oh, I love that.

有多少小时？

How many hours?

很少。

There's very few.

你知道吗？

You know?

很少。

There's very few.

谢谢你讲真话。

Thank you for telling the truth.

所以，真正重要的是，你如何利用那的一两个小时？

And so, really, it's about what do you do with those one or two hours?

你知道，也许是三个，我不确定。

You know, maybe three, I don't know.

但到底有多少时间是真正由你掌控的呢？

But there's, you know, how many are really under your control?

因此，你所能利用的时间就是这些。

And so that amount of time is what you have to work with.

因此，从小处着手是有道理的。

And so for that reason, starting small makes sense.

但更重要的是，我认为这是我随着时间推移，尤其是通过那次受伤所学到的：即使取得一点点进展，也会非常有趣。

But the bigger thing, and I think that this is something I've learned over time, and especially through that injury, is how fun it can be to make a small amount of progress.

即使你还没达到理想的状态，你也会感觉很好，对吧？

Even if you aren't where you wanted to be yet, you feel good, you know?

你可以回头看看，对自己说：今天我变得好了一点。

You have something to look back on and be like, I got a little bit better today.

生活中有太多事情都发生在这种灰色地带。

So much of life is lived in this gray zone.

今天我比昨天更称职了吗？

Am I a better spouse today than I was yesterday?

我是个更好的朋友了吗？

Am I a better friend?

我的事业有进步吗？

Did I improve my career?

我知道，我不确定。

I, know, I don't know.

在任何一天，都很难说清楚。

It's hard to know on any given day.

所以，每当你能取得一点进展，并能回头看看，心想：你知道吗？

And so anytime that you can make a little bit of progress and be able to look back on that and be like, you know what?

这比昨天好多了。

That was better than yesterday.

这种感觉真好。

That feels really nice.

是的。

Yes.

所以我认为，这也是另一个原因。

And so I think that, that's another reason.

第三点，这真正关乎的是每天进步1%的意义。

And then the third thing, and this is really what getting 1% better is actually about.

好的。

Okay.

它强调的是趋势，而不是位置。

It's an it's about an emphasis on trajectory rather than position.

知道，告诉

Know, Tell

跟我说说这是什么意思。

me what that means.

嗯，生活中关于位置的讨论有很多。

Well, there's a lot of discussion about position in life.

你知道的。

You know?

秤上的数字是多少？

What's the number on the scale?

银行账户里有多少钱？

How much money is in the bank account?

当前的股价是多少？

What's the current stock price?

季度收益是多少？

What are the quarterly earnings?

我们有所有这些衡量标准，所有这些指标来确定我们当前的位置。

We have all these measurements, all these metrics for determining our current position.

嗯。

Mhmm.

如果现状不是我们想要的，如果数字不如意，我们就会感到沮丧、内疚，或者开始责备自己。

And then if the position isn't what we wanted it to be, if the number isn't what we like, then we get frustrated or we feel guilty or we start to judge ourselves.

我还没到那一步。

I'm not there yet.

为什么这不管用？

Why isn't this working?

我还没成功。

I haven't made it.

我没有钱。

I don't have the money.

我永远也还不清债务。

I'm never gonna get out of debt.

你经常听到人们说这样的话。

And And you hear people say things like this all the time.

我已经跑步一个月了。

I've been running for a month.

为什么我看不到身体的变化？

Why can't I see a change in my body?

我们的团队过去六个月以来每周五都开会。

Our, you know, team has been meeting every Friday for the last six months.

我们还是没有推出这个功能。

We still haven't shipped this feature.

这时候，挫败感就开始累积了。

And that that's when like the frustration starts to build.

嗯。

Uh-huh.

所以，这其实跟你当前的位置无关。

And so it is not actually about your current position.

真正重要的是你当前的走向。

What instead it is about is your current trajectory.

我是在变好1%，还是变差1%？

Am I getting 1% better or 1% worse?

你怎么知道？

How do you know?

比如，有一件事我很喜欢，就是你的姓氏很明确。

Like, one of the things and I love that your last name's clear.

你拥有最好的，没错。

You have the best Yeah.

品牌名就该如此，真喜欢你这种思维方式。

On brand name Just gotta love that your brain thinks.

但我从全球的听众身上看到的最大问题之一，就是不清楚自己想要什么，也不知道自己想要什么。

But one of the biggest things that I see from the folks that listen around the world is not being clear about what you want and not knowing what you want.

那么，你有没有什么方法能帮助自己理解‘轨迹’这个概念？

And so is there any way that you think about how to even understand this concept of trajectory?

对吧？

Right?

我认为没有一个唯一的答案。

So I don't think there's one answer.

我认为有很多答案，但首先，你说得对。

I think there are many to but first thing is, yes, you're right.

很多人以为自己缺乏的是动力，但其实他们真正缺乏的是清晰度。

Many people lack think what they lack is motivation, but what they really lack is clarity.

你可能会觉得，哦，我只需要更有动力就行了。

You know, you feel like, oh, I just need to get more motivated.

但你真正需要明白的是，最重要的事情是什么？

But what you really need to know is what is what is the most important thing?

我到底在忙什么？

What am I working on?

如果你非常清楚最重要的事情是什么，那么动力其实很容易获得。

The motivation is actually quite easy if you're very clear about what the most important thing is.

但通常人们会列出七件对他们来说重要的事，然后就很难了，因为你被拉向了各个不同的方向。

But usually people have seven things that say are important to them, and then it's not easy because you're being pulled in all these different directions.

第二件事是，我早年在商业生涯中得到的最好建议之一就是：尝试各种事情，直到有一件变得轻松自然。

The second thing is, some of the best advice that I got early on in my business career was try things until something comes easily.

我认为这条建议几乎可以应用到任何事情上。

And I think you can apply that advice almost anything.

尝试各种事情，直到有一件变得轻松自然。

Try things until something comes easily.

重点在于，人们常常重复着‘再试、再试、再试一次’这种说法。

And the point is, there's this common, refrain of try, try, try again.

你知道吗？

You know?

如果事情不顺利，就再试、再试、再试一次。

If things don't work, try, try, try again.

我认为，更好的说法应该是：如果事情不顺利，就尝试不同的方法。

I think instead it would be better if it was phrased, if things don't work, try, try differently.

你需要不断尝试，不断坚持，但也要尝试不同的突破口。

You need to you need to keep trying, you need to keep showing up, but you need to try different lines of attack.

你知道，不同的事情效果也不一样。

You know, different things work better than others.

因此，在过程初期尝试多种选择，会让你更容易取得成功。

And so by trying a range of options, especially early in a process, you put yourself in a much better position to succeed.

所以，接下来我要把这些观点综合起来。

So here, I'm gonna try to tie all this together.

如果我能给《原子习惯》这本书加一点书中没有的内容，那就是这个问题：如果这件事变得有趣，会是什么样子？

So if I could add one thing to Atomic Habits that wasn't in the book, would be this question of what would this look like if it was fun?

如果这件事变得有趣，会是什么样子？

What would this look like if it was fun?

如果冥想变得有趣，会是什么样子？

What would it look like if meditating was fun?

如果去健身房变得有趣，会是什么样子？

What would it look like if going to the gym was fun?

如果每天早上打销售电话变得有趣，会是什么样子？

What would it look like if, you know, making a sales call each morning was fun?

这并不意味着你的习惯会成为你生活中最有趣的事情。

And that doesn't mean that your habits are gonna feel like the most fun thing in your life.

你知道的。

You know?

它不像去听音乐会那样令人兴奋。

It's not like, oh, this will feel like going to a concert or something.

但我们就拿一个常见的例子，比如锻炼。

But let's take just the like a common one like exercise.

很多人在一月份去健身房，我觉得他们去是因为觉得自己应该去，或者社会期望他们去；但如果我们花十分钟写下，有哪些方式可以过上健康活跃的生活呢？

A lot of people go to the gym in January, and I feel like they kind of are going because they feel like they should go or society wants them to go But for if we just take ten minutes and write out what are ways that we could live a healthy active lifestyle?

有几十种方法，你知道的。

There's dozens, you know?

去健身房、皮划艇、攀岩、做瑜伽，你可以想到很多种方式，对吧？

Go to the gym, kayak, rock climb, do yoga, like you can come up with a lot of things, right?

我认为你应该为正在培养的任何习惯列出这样一个清单，然后看看你列出的十种、二十种或五十种方法，再问自己：哪一种听起来最让我觉得有趣？

And I think you should just write that list out for whatever the habit is that you're working on, And then look at the 10 or 20 or 50 things that you have, and then say, which one of these sounds like the most fun to me?

你知道吗，这些选项中哪一个听起来最吸引人？

You know, which one of these sounds most engaging?

相比于其他事情，你更有可能坚持做这个。

And you're much more likely to follow through on that than you are on something else.

好的。

Okay.

我可以给你举个例子吗？

Can I give you an example?

因为这是一个非常重要的细微差别，它真的能改变你让某件事持久生效的能力。

Because this is such an important nuance that could truly change your ability to make something meaningful stick.

因为当你提到，比如你在尝试锻炼时，我发现自己最难激发动力。

Because when you started talking about the fact that, you know, as as you're trying exercise, let's say, I have the hardest time motivating myself.

我非常清楚自己希望每周锻炼四到五天，因为我想要过一种健康、充满活力的生活。

I'm very clear that I want to exercise four or five days a week because I want to live a healthy, vibrant life.

我希望到九十多岁、一百多岁的时候还能去远足。

I want to be hiking into my nineties and hundreds.

我想能在所有孩子和孙辈的婚礼上跳舞。

I wanna be able to dance at all my kids and grandkids' weddings.

这就是我的动机，我知道这意味着今天我必须做这件烦人的事——锻炼。

Like, that's the why, and I know that that means today I gotta do this annoying thing called exercise.

我一直很困惑，我丈夫居然毫无阻力、毫无摩擦，就能直接走进健身房，自己激励自己。

And it's always befuddled me that my husband with zero resistance, zero friction can just walk right into a gym, motivate himself.

我女儿也是这样。

My daughter's like that too.

但我不是。

Not me.

我像个傻子一样到处闲逛。

I wander around like an idiot.

我容易感到无聊。

I get bored.

我无法保持动力。

I can't stay motivated.

我不知道。

I don't know.

我发现，如果我去上一节课，会很有趣。

What I've discovered is that if I go to a class, it's fun.

所以，这个问题是：我怎样才能让这件事变得有趣？

And so that question, how could I make this fun?

如果这件事变得有趣呢？

What if this were fun?

那会是什么样子？

What would that look like?

这会改变一切。

That changes everything.

第一个关键，也是首先要克服的障碍，是找到真正让你感兴趣、真正让你觉得有趣的事情。

The first key, the first hurdle to clear is to find things that are genuinely interesting to you, that are genuinely fun to you.

你知道，那些一开始觉得这是个麻烦、觉得像是在强迫自己做事的人，一旦事情变难，他们就会放弃。

You know, the person who felt like it was a hassle at the start, or it kinda feels like it's a chore and they're sort of making themselves do it, as soon as it gets hard, they're gonna stop.

他们一开始就不想做。

They didn't wanna do it to begin with.

但那些觉得有趣、投入且感兴趣、充满好奇和兴奋的人，在事情变得困难时更有可能坚持下去。

But the person who is having fun, the person who's engaged and interested, the person who's curious and excited about it, they're way more likely to stick with it when it gets hard.

詹姆斯，很高兴你来这里。

James, I am so excited you're here.

我们才刚刚开始，但我希望你稍等一下，停一停，因为你所说的话太有力量了。

We are just getting started, but I just want you to hold on a second and tap the brakes because what you're saying is so powerful.

所以在你听我们的赞助商广告时，我想请你把这段对话分享给生活中那些正试图改变却总回到旧模式、需要新系统的人。

So while you take a listen to our sponsors, I want you to share this conversation with people in your life who are trying to change, but they keep falling back on those old patterns and they need some new systems.

但请别走开，因为当我们回来时，詹姆斯将拆解行为改变的四大法则，并向你展示如何具体应用它们。

But don't go anywhere because when we come back, James is breaking down the four laws of behavior change and showing you exactly how to apply them.

短暂休息后，我们等你回来。

We'll be waiting for you after this short break.

欢迎回来。

Welcome back.

这是你的朋友梅尔·罗宾斯。

It's your buddy Mel Robbins.

今天，你和我将向杰出的詹姆斯·克利尔学习。

Today, you and I are getting to learn from the incredible James Clear.

他是全球畅销书《原子习惯》的作者，这本书登顶全球销量榜首，他将分享如何通过他简单而有效的方法，让你在任何事情上变得更好37.78倍，从而建立好习惯、改掉坏习惯。

He is the author of the number one global phenomenon bestselling book, Atomic Habits, and he is sharing insights on how you can become 37.78 times better at anything using his easy and proven way to build good habits and break bad ones.

所以，詹姆斯，我特别想请你为我们深入剖析一下：当一个人坐在那里等待动力，却难以开始，或者今天早上醒来时，明明说好要做的事却提不起劲，这是为什么？

So, James, you know, one of the things that I'd love to have you unpack for us is, you know, when someone's sitting around waiting for motivation and they're struggling to either get started or they're struggling as they're waking up today to do the thing they say that they wanna do.

你能为正在听的听众解释一下，为什么你必须先采取行动，而动力是在行动之后才出现，而不是之前吗？

Could you unpack for the person listening why you have to take the action first and how motivation shows up after the action, not before.

习惯就是你想要持续去做的行为。

So a habit is a behavior that you want to do consistently.

对吧？

Right?

想要持续去做。

Want do consistently.

你希望持续去做的行为。

That you want to do consistently.

好的。

Okay.

我们都知道，动机有时有，有时没有。

Motivation, we all know, sometimes you're motivated, sometimes you're not.

动机在一天中会起伏不定。

The motivation rises and falls throughout the day.

那么，为什么你要让一个你希望持续去做的行为，依赖于一个波动不定的东西呢？

So why would you want a behavior that you want to do consistently to rely on something that fluctuates?

这没有道理。

It doesn't make sense.

因此，这是一个很好的理由，说明为什么你要把习惯简化到极其容易执行的程度。

And so this is a good reason why you want to scale habits down to a level where they're so easy to do.

开始行动是如此简单，即使在缺乏动力时你也会去做。

Getting into it is so simple that you'll do it even when motivation is low.

所以，这也是‘原子习惯’这个说法的另一个原因，对吧？

And so this is another reason for the phrase atomic habits, right?

它的核心是让行为变得极其微小，这样即使没有动力，你也能坚持下去。

It's about making it tiny and small so so that you stick to it even when motivation isn't there.

如果我想冥想、锻炼或者打销售电话，那‘缩小规模’具体是什么意思？

What does that mean to scale down if I'm trying to meditate or I'm trying to exercise or I'm trying to make that sales call?

我给你举两个例子。

I'll give you two examples.

在化学中有一个概念叫做活化能。

So there's this concept in chemistry called activation energy.

它是指引发一个反应所需的能量。

It's how much energy is required to activate a reaction.

你可以想象一下划火柴的过程。

So you can think about like striking a match.

要划燃火柴并让火焰燃起，你需要投入一定的努力。

There's a certain amount of effort that you have to put in to strike the match and for the flame to start.

明白吗？

Okay?

你的习惯就像这样。

Your habits are kinda like that.

有些习惯的启动能量非常高。

Some habits have really big activation energy.

如果你想每天做100个俯卧撑，这需要相当多的动机。

If wanna you do a 100 push ups a day, that requires a certain amount of motivation.

你得在一天中分好几组，每组做五到十个，或者其他方式。

You gotta keep doing sets of five and ten throughout the day or whatever.

如果到了晚上九点，该睡觉了，但你还没做那100个俯卧撑，你就得花很大劲儿激励自己，赶在睡觉前完成。

And if it gets to 09:00 one day, and it's time to go to bed, and you haven't done your 100 push ups yet, I gotta kinda motivate yourself quite a bit to get that in before you go to sleep.

我需要汽油来点燃那堆篝火，没错。

I need gasoline for the bonfire in that Right.

所以，如果你的目标改为每天做10个俯卧撑，那么到了晚上九点，即使你还没做，你也会想：我睡前大概还能做10个。

So if your objective instead is to do 10 push ups a day, well then it's 09:00 and you still haven't got them in yet, but you're like, I can probably do 10 before I go to sleep.

这大概是能做到的。

That's that's probably doable.

没错。

Yep.

所以你可以看到，这两个习惯的启动能量非常不同。

And so you can see these two habits have very different activation energies.

它们需要你付出的努力程度也大不相同。

They have very different amount of effort that they're requiring from you.

因此，缩小规模就是选择那些容易做、启动能量低的事情。

So scaling it down is choosing the thing that's easy to do that has small activation energy.

那就是每天做10个俯卧撑。

So that'd be 10 push ups a day.

做10个，而不是100个。

Do 10 instead of a 100.

不是一年读30本书，而是每天读一页。

Instead of reading 30 books a year, it's read one page.

对吧？

Right?

就是类似这样的事情。

It's like stuff like that.

缩小规模，好吧。

Scale it Okay.

有一件事和这个相关，也是我经常提醒自己的话：缩小范围，但坚持时间表。

There is something that can be tied to this or is related to this, which is a phrase that I feel like I remind myself of a lot, which is reduce the scope but stick to the schedule.

很多时候，一天就这样不知不觉溜走了。

So there's so many times where the day kind of gets away from you.

你知道，事情一忙起来。

You know, like things get busy.

比如说，你今天本来想锻炼，结果抬头一看钟，你原计划要锻炼一小时或四十五分钟，但现在只剩下十五或二十分钟了。

Let's say you wanted to work out today, and then you look up the clock and, you know, you're planning on doing an hour workout or forty five minutes, and you only have fifteen or twenty minutes.

在那一刻，我以前对自己说的话是：好吧，看来今天没时间锻炼了。

In that moment, the conversation I used to have with myself was, well, I guess I don't have time to work out today.

是的。

Yes.

然后你就继续了。

And then you move on.

但相反，我现在尝试说的是：缩小范围，但坚持时间表。

But instead, what I'm trying is to say reduce the scope, but stick to the schedule.

于是我会下去。

And so I'll go down.

我会换上运动服，下到我家的地下室，去我那个小家庭健身房。

I'll change in my work clothes and go down to the my basement and go down to this little home gym area that I have.

也许我只有十五分钟，只能做一组深蹲，但我就做这一组。

And maybe I only have fifteen minutes and I can only do one set of squats, but that's what I do.

在某些方面，我觉得糟糕的日子比好的日子更重要。

And in some ways, I feel like the bad days matter more than the good days.

你知道，就是在不理想的日子里依然坚持出现。

You know, it's showing up on the days when it's not ideal.

真正让习惯持续下去的，是在你没有精力、时间或能力的时候依然坚持出现。

It's showing up on the days when you don't have energy or time or capacity that keeps the habit alive.

只要你让习惯持续下去，你所需要的就只是时间。

And if you keep the habit alive, all you need is time.

但如果你某天完全零表现，那么连续记录就中断了。

But if you throw up a zero, now the streak is broken.

有时候，一天的中断会演变成五天，再变成三个月，然后你发现自己想重新回到正轨。

And sometimes one day can turn into five days and can turn into three months, and then you find yourself wanting to get back on track.

我认为，与其问自己：我最好的一天能做些什么？

And I think rather than asking yourself, what can I do on my best day?

你应该先问：即使在状态差的日子，我还能坚持什么？

You should start by asking, what can I stick to even on the bad days?

哦，我太喜欢这句话了。

Oh, I love that.

而这将成为你的基本底线。

And that becomes your baseline.

好的。

Okay.

所以你已经给了我们两件了不起的事情，那就是‘如果这很有趣呢？’

So you've already given us two incredible things, which is what if this were fun?

如果它很有趣，会是什么样子？

What would it look like if it were fun?

当你在思考一个习惯的开始时，用‘即使在最糟糕的一天，我还能坚持什么’来定义它。

And as you're thinking about the beginning of a habit, defining it by what could I actually stick to even on my worst day.

对。

Right.

为什么动机是在行动之后才出现的？

How is it that motivation shows up after the action?

因为你有一种进步的感觉。

Because you have this feeling of progress.

现在你有了某样东西，哦，看啊。

Now you have something that you oh, look.

我确实取得了一些进展。

I've made some I've made some movement forward.

你知道，你有了可以观察的东西。

You know, you have something to look at.

这正是希望与证据之间的区别。

It's the difference between, hope and evidence.

现在你有了证据，因此你有了相信的理由。

Now you have some evidence, and so you have a reason to believe it.

比如说，看啊，看看我自己正在向前迈进。

Say, oh look, you know, look at myself moving forward.

当你连续坚持几天后，这种感觉会变得非常好。

And that starts to feel really good once you stack a couple days together.

你知道，我认为这是我工作中的一个教训：要重新感到良好，并不需要太多。

You know, it doesn't, I think this is one of the lessons of my work, which is it doesn't take much to feel good again.

你会惊讶于短短五分钟你能做到多少。

You'd be surprised what you can do with five good minutes.

你知道吗，五分钟高质量的对话就能修复一段关系。

You know, five good minutes of conversation can restore a relationship.

五分钟高质量的锻炼会让你气喘吁吁，但能重新调整你一整天的能量和情绪。

Five good minutes of exercise will leave you winded and like reset your energy and mood for the day.

五分钟高质量的写作会让你觉得手稿又在向前推进了。

Five good minutes of writing will make you feel like the manuscript is moving forward again.

要感觉良好，其实不需要太多。

It doesn't take much to feel good.

所以你只需要一点点努力，就能让自己重新走上正轨。

And so you just need a little bit to get you get yourself back on the path.

这整个播客的核心理念就是：让你重新感觉良好，其实只需要很少的东西。

That's the entire premise of this podcast, that it takes so little to make you feel good again.

一旦你做到了，进展和动力就会随之而来。如果你是那种听着播客、心想‘天啊，我已经失败太多次了’的人。

And once you do, the progress and the momentum kicks If you're the kind of person who's listening and you're like, god, I've just failed too many times.

于是你对重新开始感到气馁，无论是重新回到约会市场，还是在被裁员后重拾简历，觉得自己还有什么价值可以提供。

And so you feel discouraged about starting in, whether it's putting yourself back out there on the dating scene or it's dusting off your resume after getting laid off and feeling like, value do I have to offer?

或者你又试了一次减肥，或者坚持冥想，但又一次失败了。

Or you tried yet again to lose the weight or to stick to the meditation and you failed again.

那么，失败前的预判是什么？

So what is the failure pre mortem?

好的。

Okay.

首先，你需要保持乐观。

So first, you want optimism.

我的简短说法是：我不想成为自己的瓶颈。

My little shorthand is I I don't wanna be my own bottleneck.

明白吗？

Okay?

所以，我会从魔法般的结局开始倒推。

So, I try to work backwards from magic at the start.

那个魔法般的结局会是什么？

What would the magical outcome be?

我真正想实现的目标会是什么样子？

What would the thing that I really want to achieve look like?

最理想的结果会是什么样子？

What's the optimal outcome look like?

接下来的阶段，就是失败预检发挥作用的地方。

Then the next phase, this is where the failure premortem comes in.

所以你要从乐观转向悲观。

So you switch from optimism to pessimism.

好吧，我知道我想去的方向，那么现在让我暂时当一下自己的批评者。

All right, I know where I want to go, so now let's be my own critic for a minute.

失败预检就是一个简单的问题：如果从六个月后回头看，这件事失败了，它会在哪里出问题？

The failure premortem, it's just a simple question of, if we look back six from six months from now, and this has failed, where does it fail?

所以你只是提前分析潜在的失败点，

So it's just you're pre analyzing where the potential Oh,

这个要点是在你开始任何事情之前就进行的。

this points is to before you even get anything started.

还没有

Haven't

但你正试图找出我即将做的事情中有哪些缺陷

yet.

要

But you're trying to be the one to figure out what are the flaws in what I'm about

哦

to

做

do.

好的

Okay.

所以失败预检只是说，如果失败了，会在哪里失败

And so the failure premortem just says, if this fails, where does it fail?

你可以想出各种这样的情况

And you can come up with all kinds of things like that.

让我给你一个关于习惯的例子。

Let me give you an example for habits.

比如说，你想开始去健身房。

So like, let's say that you wanna start going to the gym.

是的。

Yes.

你会想，如果这个计划失败了，会在哪里失败？

And you're like, well, if this plan fails, where does it fail?

你可能因为不知道该去哪家健身房而失败。

And you might fail because you don't know which gym you're gonna use.

你会想，好吧，我选一家每天通勤路线上的健身房。

You're like, alright, I'll pick one that's on the route of my commute each day.

是的。

Yes.

所以然后你说，好吧，可能因为我的健身服没准备好而失败。

So then you say, okay, it might fail because I don't have my gym clothes ready.

所以你会想，好吧，我需要前一天晚上就把衣服准备好，早早地把健身包收拾好。

So you're like, alright, I need to set my clothes out the night before, have my gym bag ready early.

我认识一个人，他说：‘我要去健身房，真希望我能更坚持，但那个健身房根本没有饮水机。’

I had one person who they were like, I am going to the gym and I wish I could stick to it more, but I just this gym doesn't have a water fountain.

所以每次我去那里时，都会想：‘唉，我总是忘记带水瓶，就因为那里没有饮水机，我干脆就不去了。’

And so when I go there, I'm like, ugh, I always forget to bring my water bottle, and that's enough to make me be like, I'm not gonna go because they don't have a water fountain there.

像这样的小障碍听起来可能有点可笑，但你得明白，这确实是一个潜在的失败点，你需要提前规划好如何装满水瓶，并确保每天带去。

And little points of friction like that kinda sound kind of silly when you say it, but you're like, yeah, that's a that's a potential point of failure, and you need to have a plan for getting a water bottle full and make sure that you bring that each day.

是的。

Yes.

于是你开始逐一排查，哪些因素可能会阻碍这个计划的实施。

And so you start to check off these boxes of what are the things that can hold you back from this plan working.

然后你重新回归乐观的态度。

And then you switch back to optimism.

因为你不想在开始这个过程时，就觉得自己在怀疑自己。

Because what you don't want is to go into this process feeling like you're doubting yourself to

完蛋了。

a Screwed.

很好，我为什么要这么做？

Good Why am I even doing this?

这种态度只会让事情变得更难。

That's not that attitude is just gonna make it harder.

是的。

Yes.

所以你要从乐观开始，然后转为悲观，试着找出你计划中的漏洞，接着再回到乐观状态。

So you start with optimism, you switch to pessimism, try to poke holes in your argument, and then you're back we're back to optimism again.

我们希望每个人都参与进来，并带着正确的态度投入其中。

We want everybody on board and feel like we've got the right attitude going into it.

好的。

Okay.

我喜欢这一点，因为当你用健身的例子时，我立刻就能进入悲观的心态。

I love this because one of the things that I immediately thought as you were using the gym example is I immediately could pop into the pessimism mindset.

我认为我是个不错的解决问题的人，但当时我想，好吧。

And I think I'm a good problem solver, but I was like, okay.

其实我不知道在健身房该做什么。

Well, I don't know what to do at a gym.

于是我到处逛逛，然后感到不知所措和害怕，因为我不太清楚该怎么做，最后就离开了。

And so I walk around and then feel overwhelmed and intimidated because I'm not quite sure what the routine should be, and then I leave.

嗯。

Mhmm.

另一个是，我会立刻意识到自己设定的目标太高了，嗯。

The other one is I would immediately see that I would have shot the goal too high Mhmm.

并且打算每天锻炼一小时，持续六个月。

And would have started with an hour every day for the next six months.

当然。

Sure.

所以现在我想，等等。

And so now I'm like, oh, wait a minute.

我得缩短时间，坚持计划，那么在我最糟糕的一天里能完成什么？

I gotta reduce the time and stick to the schedule, and what could I get done on my worst day?

那么目标应该是什么？

So what could the goal be?

所以现在我正在使用你的工具。

So now I'm using your tools.

嗯。

Mhmm.

现在我终于意识到，每到周末，这就不那么有趣了。

And then I finally am now saying, well, I would about a weekend go, this isn't fun anymore.

所以我能明白你是如何预见到自己会破坏计划的。

And so I can see how you can anticipate ways in which you would break your own Mhmm.

实现目标的能力。

Ability to make it happen.

所以，这里有两点。

So, two things here.

首先，这部分取决于你是如何衡量事物的。

The first is some of this depends on how you're measuring things.

选择一种不同的衡量方式可能会非常有帮助。

It can really be helpful to pick a different form of measurement.

比如去健身房，常见的衡量标准是什么？

So if you take like going to the gym, what's the common measurement?

大家都说，体重秤上显示多少？镜子里看起来怎么样？

Everybody's like, what's the scale say and how do you look in the mirror?

这就是每个人都在衡量的标准。

That's what everybody's measuring.

但让我们先忘掉这些。

But let's forget about that.

用一种完全不同的方式来衡量。

Measure it in a totally different way.

这位读者名叫米奇，我在《原子习惯》中提到过他。

So this reader, his name's Mitch, and I mentioned him in Atomic Habits.

他刚开始去健身房的时候，减掉了100多磅，而且这体重已经保持了十多年。

When he first started going to the gym, right, so he lost over 100 pounds, he's kept off for more than a decade now.

他刚开始去健身房时，给自己定了一条奇怪的小规矩：每次不能待超过五分钟。

And when he first started going, he had this strange little rule for himself where he wasn't allowed to stay for longer than five minutes.

所以他开车到健身房，下车后做半个动作，然后上车，开车回家。

So he'd get in the car, drive to the gym, get out, do half an exercise, get back in the car, drive home.

这听起来很傻，你会想，这样根本不可能达到你想要的效果。

And it sounds silly, you know, you're like this doesn't, this is not gonna get him the results that you want.

但如果你退一步看，就会意识到他其实是在掌握‘出现’的艺术。

But if you take a step back, what you realize is he was mastering the art of showing up.

对。

Right.

他正在成为那种每周去四次健身房的人，哪怕每次只待五分钟。

He was becoming the type of person that went to the gym four days a week, even if it was only for five minutes.

这就是另一种衡量方式。

And that's that's the different form of measurement there.

他不是在衡量结果，而是在衡量自己有没有出现？

He's not measuring the results, he's measuring did I show up or not?

这让他在早期有了其他可以取得胜利的方面。

And that gives him something else to win on in the early days.

我认为这揭示了关于习惯的一个深刻真理。

I think this is a pretty deep truth about habits.

人们常常忽视的一点是，习惯必须先建立，然后才能改进。

Something that people like often overlook, which is a habit must be established before it can be improved.

哦，等一下。

Oh, hold on a second.

习惯必须先建立，然后才能改进。

Habit must be established before it can be improved.

习惯必须先建立，然后才能改进。

Habit must be established before it can be improved.

你必须先标准化，然后才能优化。

You have to standardize before you optimize.

我的意思是，在我们的生活中，我们有多少次在还没开始之前就试图去优化一切？

I mean, how often in our lives do we try to optimize things before we get started?

你知道，你总是忙于寻找完美的销售策略、最好的锻炼计划、理想的饮食方案。

You know, you're so busy finding the perfect sales strategy, the best workout plan, the ideal diet to follow.

最好的日记本。

Best journal.

对吧？

Right?

你希望从一开始就优化所有事情。

You wanna you wanna optimize everything from the start.

是的。

Yes.

因为这让我觉得我在行动了，詹姆斯。

Because it makes me think I'm doing it, James.

没错。

Right.

正是如此。

That's exactly it.

这对我来说是一种拖延。

It's a form of procrastination for me.

我把这称为行动与假动作之间的区别。

I call it the difference between motion and action.

所谓假动作，就是那些让你感觉在取得进展的事情。

So, motion are things that make you feel like you're making progress.

我要找找附近有没有能帮我健身的教练。

So, I'm gonna look up a trainer that maybe can help me at the gym.

不管你多少次查找你所在地区的教练，这都不会让你变健康。

Doesn't matter how many times you look up trainers in your area, it's not gonna do anything to get you fit.

我不是说你不需要教练，也不是说你不该用教练，我不是这个意思。

Doesn't mean you don't need a trainer, doesn't mean you shouldn't use one, I'm not saying that.

我只是说，假动作永远不会带来你想要的结果。

I'm just saying that action is never gonna result in the outcome that you want.

做一组深蹲或做五个俯卧撑，这才是可能让你达成目标的事情。

Doing a set of squats or doing five push ups, that now that's something that could get the result that you want.

所以，研究商业名称。

And so, researching business names.

我想创办一家企业。

I want to launch a business.

或者设计一个标志。

Let me or designing a logo.

无论你设计多少次企业标志，都不可能带来付费客户。

Doesn't matter how many times you design your business logo, it's never gonna result in a paying customer.

这并不意味着企业不需要标志，但一个是行动，一个是假动作。

Doesn't mean a business doesn't need a logo, but it's just one is motion, one is action.

所以，行动是一种能让你达成目标的行为。

So action is a a behavior that can get the result that you want.

假动作是一种让你感觉好像在取得进展的行为

Motion is a behavior that makes you feel like you're making

进步。

progress.

我喜欢你看待习惯和行为改变的方式之一，是你谈到了身份与行为之间的联系。

One of the things that I love about the way that you think about habits and behavior change is you talk about the connection between identity and behavior.

你写道，‘我想成为什么样的人’这个问题，比‘我想实现什么’要好得多。

And you write, you know, who do I wanna become is a way better question to ask yourself than what do I wanna achieve?

为什么？

Why?

我认为从结果和目标开始是非常自然的。

I think it's very natural to start with results and outcomes.

但结果并不是你真正需要改变的东西。

But the results are not the thing that you really need to change.

你知道吗？

You know?

你需要的是保持一致，坚持下去。

What you need is to be consistent, to stick with it.

你需要持续地参与进来。

You need to show up consistently.

你需要坚持执行那些能带来结果的行为。

You need to follow through on, you know, the actions that are gonna lead to that outcome.

所以我几乎把它看作像洋葱的层层结构。

So I kind of think of it almost like the layers of an onion.

嗯。

K.

洋葱最外层是你想要的结果或目标。

So the outermost layer of the onion are the results that you want the outcome.

比如说，减掉40磅。

So let's say lose 40 pounds.

嗯。

K.

再往内一层是行动和计划，也就是你采取的具体行为。

The next layer in is the action, the plan that you have, the the actions that you take.

大多数人想做出改变时，都会说：‘是的，我希望解决这个问题，所以我需要坚持这个计划。’

Most of the time when people wanna make a change, they're like, yeah, I, you know, I want this resolved, so I need to do follow through on this plan.

我需要每周去四次健身房，或者按照这个饮食计划来吃东西，诸如此类。

I need to go to the gym four days a week and eat on this diet or whatever.

而他们潜意识里的假设是：只要我做了这些事并取得了结果，我就会成为我想成为的人。

And the implicit assumption is, if I do those things and get that result, then I'll be who I want to be.

我会对自己感到满意。

I'll I'll be happy with who I am.

我会变得更接近我期望成为的那个人。

I'll be more like the person that I hope to be.

但最内层的终点，也就是核心，是你是谁，你的身份，你最终成为的人。

But the innermost layer of the ending, the core, is who you are, your identity, who who you become.

所以这就像‘做什么’、‘怎么做’和‘成为谁’。

And so it's like what, how, and who.

与其从你想要的结果出发，想办法去实现，然后假设那样我就会成为我想成为的人，我认为更好的方式是倒过来：先问自己，我想成为什么样的人？

And instead of starting with what you want and figuring out how to do it and assuming that I will then be the person I want to be, I think it is better to invert that process and start by saying, who do I wish to become?

或者在这个例子中，能减掉40磅的人会是什么样的类型？

Or in this example, who is the type of person that could lose 40 pounds?

也许，那是那种不会错过锻炼的人。

Well, maybe it's the type of person who doesn't miss workouts.

然后你关注的是这一点，而不是体重。

And then you're focused on that, not on the weight.

因此，通过关注身份，它实际上颠覆了你对习惯的思考方式。

And so what it does is by focusing on the identity, it kinda inverts how you think about the habit.

没错。

Yeah.

它不再关乎秤上某个特定的数字，而是关乎成为某种类型的人。

Rather than it being about hitting a certain number on the scale, it becomes about becoming a certain type of person.

在这个例子中，就是那种不会错过锻炼的人。

Being the type of person who doesn't miss workouts in this example.

你的习惯是你体现特定身份的方式。

Your habits are how you embody a particular identity.

所以，你每天整理床铺，都是在体现一个整洁有序的人的身份。

So every day that you make your bed, you embody the identity of someone who's clean and organized.

如果你在周二晚上花二十分钟学习生物，你就是在体现一个勤奋的人的身份。

If you study biology for twenty minutes on Tuesday night, you embody the identity of someone who is studious.

你的习惯提供了你是谁的证据。

Your habits provide evidence of who you are.

这才是习惯真正重要、更深层的原因。

This is the real reason, the deeper reason that habits matter.

我们通常谈论习惯的重要性，是因为它们能带来外部成果。

We often talk about habits as mattering because of the external results that they get you.

嘿，习惯能帮你更高效、赚更多钱或减轻压力。

Hey, habits will help you be more productive or make more money or reduce stress.

当然，习惯确实能做到这些，这很棒。

And like, look, habits can do all that stuff, and that's great.

但习惯真正重要、根本的原因是，你所做的每一个行动，都是在为你想成为的那种人投上一票。

But the real reason, the true reason that habits matter is that every action you take is like a vote for the type of person you wish to become.

所以，做一个俯卧撑并不会改变你的身体，但它确实投了一票，表明你是那种不会错过锻炼的人。

So, no, doing one push up does not transform your body, but it does cast a vote for I'm the type of person that doesn't miss workouts.

同样，给团队中的某人一句积极的反馈，并不会让你成为世界上最棒的领导者，但它确实投了一票，表明你是那种关心身边人的团队成员。

And no, giving one bit of positive feedback to somebody on your team does not make you the world's best leader, but it does cast a vote for I'm the type of team member who cares about the people around them.

我认为这与你常听到的观点略有不同。

And I think this is a little bit different than what you often hear.

你常听到的是‘假装直到你成功’这类说法。

You often hear something like fake it till you make it.

嗯。

Yeah.

我对‘假装直到你成功’这个说法并没有什么意见。

And I don't necessarily have anything wrong with fake it till you make it.

它是在让你相信自己积极的一面。

It's asking you to believe something positive about yourself.

然而，它要求你相信一些没有证据支持的积极事情。

However, it's asking you to believe something positive without having evidence for it.

我们有一个词来形容没有证据的信念。

And we have a word for beliefs that don't have evidence.

称之为妄想。

Call that delusion.

对吧？

Right?

就像你所说的自己和你实际的行为之间存在不一致。

Like we have this mismatch between what you say you are and what you're actually doing.

因此，我的建议是让行为来引领方向。

And so my encouragement is to let the behavior lead the way.

让发送一封邮件、写下一句话、或冥想五分钟这样的小行动，成为你那一刻就是那种人的证据。

To let sending one email, or writing one sentence, or meditating for five minutes, to let that small action be evidence that in that moment you were that kind of person.

当你开始为这种身份投下选票时，你就有充分的理由去相信它。

And then as you start to cast votes for that identity, you have every reason in the world to believe it.

所以我认为，这正是让习惯真正持久的关键。

And so I think this is what really gets habits to stick.

这是对你故事的强化。

It is the reinforcement of your story.

这是对你自我认知以及你试图建立的身份的强化。

It's the reinforcement of how you see yourself and the identity that you're trying to build.

因此，我说，我们通常应该先问的不是我想实现什么，而是我想成为什么样的人？

And that's why I say, I think we should often start by asking not what do I wish to achieve, but who do I wish to become?

我的行为是如何强化这一点的？

And how are my actions reinforcing that?

如果你能让这两者保持一致，那么你的日常行为与你想要构建的更大身份之间就有了一个深刻的主线。

And if you can get those two things aligned, now you have a really deep through line from your daily actions to this bigger, larger identity that you want to build.

如果你能将每天所做的事、这些微小的选择，与你长远想成为的人联系起来，你就能明白即使它们微不足道，也有多么重要。

And if you can connect the things that you do each day, those small choices with the person that you want to be in the long run, you can see how important they are even when they're little.

我想确保你在听或看的时候，真正理解了这个问题。

I want to make sure that as you're listening or watching, you really got that question.

我想成为什么样的人？

Who do I want to become?

如果你从这里开始，先设想你想要成为的那种人，然后像你提到的那样，倒着剥开这个洋葱，明确你想要成为什么样的人。

If you start there and you start with a vision for the kind of person you wanna become, and then we invert that onion that you were talking about so you know who you wanna become.

接着你问自己：我要怎样才能成为这样的人？我需要做些什么？

Then you ask yourself, well, how do I become that kind of person, and what do I need to do?

现在我们有了一个路线图，指引你走向那些微小的日常习惯，这些习惯会为你达成目标投下关键一票。

Now we have a roadmap that leads you to the small daily habits that cast the vote to get you there.

我认为我们最终想要达到的，是一种以成为这样的人为荣的状态。

I think what we're ultimately trying to get to is a place where you take pride in being that kind of person.

这让我们谈到《原子习惯》中我最喜爱的部分之一，基于你的研究。

Well, this brings us to one of my absolute favorite parts of Atomic Habits in your research.

这彻底改变了我的思维方式，也真实地改变了我成为什么样的人。

This changed my entire mindset and honestly changed the type of person that I am.

那就是设定目标与关注系统之间的区别。

And it's the difference between setting goals versus focusing on systems.

因此，我想为你朗读这一节的内容，标题是：忘记目标，转而关注系统。

And so I wanna read to you from this section titled Forget About Goals, Focus on Systems Instead.

你说得对。

And you're right.

多年来，我一直用这种方式来对待我的习惯。

For many years, this was how I approached my habits.

每一个习惯都是一个需要达成的目标。

Each one was a goal to be reached.

我设定了在学校想要取得的成绩、在健身房想要举起的重量、在商业上想要赚取的利润等目标。

I set goals for the grades I wanted to get in school, for the weights I wanted to lift in the gym, for the profits I wanted to earn in business.

我成功了一些，但失败了很多。

I succeeded at a few, but I failed at a lot of them.

结果与我设定的目标关系不大，而几乎完全取决于我所遵循的系统。

The results had very little to do with the goals I set and nearly everything to do with the systems I followed.

系统和目标之间有什么区别？

What's the difference between systems and goals?

这个区别是我从漫画《迪尔伯特》的创作者斯科特·亚当斯那里第一次学到的。

It's a distinction I first learned from Scott Adams, a cartoonist behind the Dilbert comic.

目标是你想要实现的结果。

Goals are about the results you want to achieve.

系统则是通向这些结果的过程。

Systems are about the processes that lead to those results.

你提到的这个例子让我觉得特别有道理。

And you write about this just one example that made so much sense.

如果你是一名教练，你的目标可能是赢得冠军，但你的系统是招募球员、管理助理教练和安排训练的方式。

If you're a coach, your goal might be to win a championship, but your system is the way you recruit players, manager assistant coaches, and conduct practice.

你提出了一个有趣的问题。

And you pose this interesting question.

如果你完全忽略目标，而专注于你的系统，会怎样？

What if you completely ignored your goals and you focused on your system?

我很乐意深入探讨这一点，因为我确实认为，我长期以来一直搞错了方向。

And I'd love to unpack this because I do think that this is where I got things wrong for so long.

我非常专注于设定目标，却很少甚至从不花时间去审视那些推动我实现目标的系统。

I was very focused on defining goals, and I spent little to no time really looking at the systems that create progress toward those goals.

你能为我们详细解释一下吗？

Can you unpack this for us?

我以前也是这样的。

I was like that too.

我觉得我的天性就是非常注重目标和结果。

I think of my nature as I'm naturally very goal oriented and outcome oriented.

而且，我们都想要更好的结果，对吧？

And, you know, we all want better results.

对吧？

Right?

嗯。

Mhmm.

所以我认为目标永远不会在你的生活中变成零，你永远不会不去想它们。

So I don't think goals are ever gonna be like a zero in your life, you're never gonna think about them.

专注于它们实在太自然了。

It's just so natural to focus on them.

是的。

Yeah.

我在这里想鼓励的是关注方程的另一面，即你所遵循的日常习惯。

What I'm trying to encourage here is to focus on the other side of the equation, which is the daily habits that you are following.

如果我要更精确地表达一下语言，我所说的‘目标’和‘系统’是什么意思呢？

If I was gonna put a little finer point on the language there, do I mean by goal and system?

是的。

Yes.

你的目标是你期望的结果、目标，是你想要达成的东西。

Your goal is your desired outcome, the target, the thing you're shooting for.

你的系统是什么？

What is your system?

它就是你所遵循的日常习惯的集合。

It's the collection of daily habits that you follow.

如果你的目标和系统之间存在差距，如果你期望的结果和日常习惯之间存在差距，那么日常习惯永远会胜出。

And if there's ever a gap between your goal and your system, if there's ever a gap between your desired outcome and your daily habits, your daily habits will always win.