BY LEO BABAUTA
『行动派写作团第6期第2次打卡』（在清晨朗读会看见这一篇，特别喜欢，动了想要翻译一下的念头，然后，就翻了……只是水平不敢恭维……）
每当要养成新习惯的时候，我们都希望，一旦成功之后从此就能高枕无忧。开始新计划的时候，我们都希望可以一切顺遂，运作完美。
There’s a hope that when we start creating a new habit that we’ll master it and never have to worry about it again, or when we start a new project that it’ll go perfectly.
不幸的是，生活从来不会按照我们的套路出牌。旅行时，饮食与健身习惯会被打乱。生病了，冥想无法持续。来客人了，写作计划被搅的稀碎。
Unfortunately, life never goes according to our plans. We travel, and eating and exercise habits go out the door. We get sick, and our meditation habit falls off. We have visitors, and our writing project falls into a deep abyss.
我的个人经验以及对成千上万学员的指导经历表明，习惯养成与计划执行正经是个麻烦事。明明已经建立并良好维持了5,6个习惯，或者给一个计划开了个好头，当干扰来临的时候，一切碎成渣渣。随之而来的巨大问题是，我们会泄气！
I know from my own experience, and coaching thousands of others, that habits and projects are a messy affair. We get good at building and maintaining 5-6 habits, or we get off to an amazing start with a new project, and then everything falls apart when our lives get disrupted. And this becomes a huge problem — we get discouraged!
但是，如果干扰与失败本事并不是问题呢？我们总期望永远不会有任何干扰，事情永远会进展顺利，可是如果问题的根本在于我们持有了不切实际的期望呢？
But what if the disruption and falling off isn’t the problem? What if the problem is our hope that we’ll never have to get disrupted, that things will always go perfectly?
其实，我们的期望本身就是大错特错。事情不会永远顺风顺水，干扰的存在是正常现象。我们最好放弃那个期望，直面现实生活。
This hope is, of course, greatly misguided. Things don’t ever go smoothly, progress is never linear, and we’ll always get disrupted. It would be best to give up that hope, and instead deal with the reality of our lives.
我们需要做的是培养重新开始的能力。当人们在抱怨生活如此操蛋，事情如此难做，节奏碎了一地的时候，这个能力简直会变成超能力。我们不抱怨，我们只是无视压力，重新开始。
What we need to do is get good at starting, then starting again. And again. This is an incredible skill that becomes a superpower, when everyone else is wringing their hands about how much they suck at life, how difficult things are, how everything has fallen apart. Instead, we just focus on starting again, and let go of all the stress.
开始的能力
The Skill of Starting
第一个能力，马上开始。许多人没有这样做，他们会拖延，等明天再说（不是批判，这是人性）。所以马上开始就是个不得了的起步。
The first skill, of course, is starting in the first place. Lots of people never do this, procrastinating, saying they’ll start tomorrow (I’m not judging, this is very human). So just starting at all is an incredible step.
这个不难，经过练习你就能很擅长：
The skill isn’t that hard, and with practice you can get good at starting:
迈出最小的一步，任何一步都行。
Take the tiniest step to get started. Any movement at all.
要求自己每天重复操作那一小步。如果有必要，建立惩罚机制，设备忘录避免遗忘。
Commit yourself to continuing that tiny step every day. Get accountability if you need it, and set up reminders so you don’t forget.
保持小步前行，对于这种努力以及自己的进步产生良好感觉。这种感觉威力无穷。
Keep taking tiny steps, creating a good feeling about this endeavor and about yourself. This good feeling is a powerful thing.
当你意识到自己有想要推迟拖延，并给自己找借口的想法时，赶紧驱散它。采取上面第一步，然后其它步骤就容易多了。
When you notice yourself pushing it off, delaying the start, rationalizing why you can start “in a few minutes” … shake that off. Just take the first step. After that step, the other steps are a lot easier.
重新开始的超级能力
The Super Skill of Starting Again
那么，有干扰的时候怎么办？这不是问题。
OK, great, but what about when you get disrupted? Not a problem.
当有干扰的时候，大多数人经历这样的过程：我们被干扰，然后咒骂，感觉糟糕，然后过度反应认为生活如此操蛋，我们如此差劲，然后停下前进的步伐。诸如此类。
Most of us have a process, when we get disrupted, that looks like this: we mess up, we curse ourselves, we feel bad about it, we stress out about why our lives are a mess or we are so horrible at this, and then we let all of that stop us from continuing. Or some version of those elements.
这是有害的方式。如果我们学习用一种压力小一点，帮助大一点的方法，一切都将不同。突然间，习惯或者计划的中断都不再是问题了。
But that’s a harmful method. Instead, if we could learn a less stressful, more helpful method, it could change everything. All of a sudden, falling off a habit or a project would be no problem at all.
我推荐这种方法：
Here’s the method I recommend:
当被打扰时，去感知自己关于此事的负面倾向，和由于干扰而产生的对生活及他人的憎恶。
When you get disrupted, notice this and notice any tendency to be harsh with yourself about it, or resentful towards life or other people about the disruption.
摆脱这个感觉，告诉自己，人生就是一条无法控制的河流，你只能随波逐流。不要期望这条河是设定好的、能够被掌控和左右的溜光大道，要接受一切都在变化这个事实，不要照本宣科，你只能接受眼前的情况。
Shake off that feeling and instead, tell yourself that life is an uncontrollable river and you just have to flow with it. Instead of wishing the river were a set path, perfectly controlled and manicured, accept that things are constantly changing, never according to plan, and that you just need to adapt to the present circumstance.
丢掉所有的过错，集中精力重新开始。就像以前一样，专注于最小那一步。
Shrugging off any past mistakes, focus on starting again. Just like before, focus on taking the tiniest step.
不要试图借鉴从前的经验，调整解决方法直面眼前遇见的问题。有时候我们遇见的只是随机事件（家庭危机或者失去深爱的人），所以没啥可借鉴，重新开始就好。还有一些时候，你可以调整，比如早上写小说感觉太嘈杂，你可以早起一点或者换个时间来写。或许你需要一个小伙伴来互相监督，或许你需要一个好一点的备忘录来提醒自己。通常我们遇见的问题都有解决方法，而且已经有人找到了，查一下就好。之后调整你的方法，你就能继续进步了。
If there’s any learning to take from the previous attempt, adjust your method to account for whatever obstacles you faced. Sometimes it’s just a random life event (a family crisis or a loved one died), so there’s no learning to be had — you just have to start again. Other times, there was an obstacle in the way that you can adjust for — mornings are too chaotic for writing your novel, perhaps, so you have to either wake earlier or find a better time. Maybe you need an accountability partner. Maybe you need better reminders so you don’t forget. There’s always a solution to the common obstacles we face, and someone has figured it out, so do a little research! And then adjust your method, so you are constantly getting better.
多么简单。无视干扰，适应环境，重新开始就好。如果有必要，调整自己，但是不要因为重新开始而有负担。
It’s that simple. Shrug off the disruption, flow with the changing circumstances, and simply start again. Adjust yourself if needed, but don’t stress out about having to start again.
生活是一条奔流不息的大河，充满了干扰、变化、破碎的计划与各种不测风云。每天，我们都需要重新开始。每一刻都是新起点。这可以是挫败的源头，也可以是愉悦的开端。
Life is a constant stream of disruptions, changes, broken plans and rain delays. Every day, we’re just starting again. Every moment is simply a new start. That can be a source of frustration, or delight.
