So often these choices that you make

你经常做了些决定

Through these little 1% improvements for you or against you each day

为自己增值，为自己哪怕只有1%的进步

And are very easy to overlook

是很容易忽略掉的

What really is the difference between

什么是真正的差别呢

Eating a burger and fries or a salad chicken for lunch

午饭吃汉堡薯条还是鸡肉沙拉呢

Habits that are immediately satisfying

习惯通常都是瞬间满足型

You’re more likely to be repeated

你很可能会不断重复

And so pretty much any behavior

因此很多时候任何一个行为

Produces meal times across time right like

都可能让自己在非餐点时吃饭，比如

If you eat a doughnut right now

如果你现在就想吃甜甜圈

It’s tasty, it’s sure good

甜甜圈很好吃，肯定很赞

But in the long run you gain weight

但是长期下去你的体重就会超标

And so the immediate outcome is favorable

所以瞬间反馈会让让很喜欢

The long-term outcome is unfavorable

而经过长时间才可以得到的结果是不讨喜的

With good habits of stop and reverse

为了养成一个减重的好习惯

I’d like to go to the gym right now

我现在想要去健身房健身

And it take effort

这需要你付出努力

You sweat you have to work

你挥汗如雨，努力运动

The immediate outcomes are unfavorable

立刻得到的结果你还是不满意的

But the ultimate outcome of your achievement

但是最后你达到的那个结果

Even though you know year or month or whatever right

尽管你知道要花费数月累年的时间

Is favorable

是喜人的

And so the challenge for building good habits

所以要养成一个好习惯的挑战

Break balance is often finding a way

打破之前的平衡，你需要找到一个方法

To pull the long term consequences of your bad habits

把你之前的坏习惯带来的长期影响消除

In the immediate moment

一时要你改变

So you feel a little bit the pain right now want to avoid it

所以你会觉得当时辛苦想要避免它

And the long-term rewards

但是从长期的收益来看

Of your good habits into the immediate moment

这一刻养成的好习惯带给你的回报

Have a reason to repeat it again in the future

就可以在将来的时候自主重复

The ultimate form of immediate gratification

即时满足的最终形式

Is the reinforcement of your desired identity

就是对自己希望成为的那个身份的强化

So you go to the gym

所以你去健身

and you’re reinforcing the identity of

你就是在强化自己的一个身份

I’m the type of person who doesn’t miss workouts

我是那种不会荒废锻炼的人

Or you show up you’re right

你出现在健身房是正确的

You’re reinforcing the identity of

你就在强化自己的一个身份

I’m someone who writes every day

我就是一个每天坚持写作的人

And so you get a little bit of immediate satisfaction

所以你的瞬间满足很低

From being that person

避免做一个短期满足的人

And being aligned with your identity

跟你的想要变成的身份相合

Your values your principles

还有你的价值，你的原则

But you also get the long-term rewards from showing up every day

但是你也得到了长期坚持的回报

And so when you don’t want

所以你不想的是

Some kind of immediate reinforcement

是那些瞬间的满足

Like eating a doughnut at the gym

比方说在健身房吃东西

Where you’re casting votes for two different identities

这时候你内心深处有两个小人在吵架

Right it’s like when I showed up in the gym

正确的一方说：我出现在健身房

I’m casting the vote for being the type of person

我要选择做那种人

Who doesn’t miss workouts

那种不会耽误健身的人

The type of person is healthy

我要做健康的人

But then I eat a doughnut

但我现在吃了甜甜圈

So now I’m casting a vote for being an unhealthy person

那我就是选择去做那个不健康的人

So if they don’t watch it out right

所以千万不能掉以轻心

So you want you want reinforcements that

所以你想强化

Aligned with your principles and value

与你相合的原则和价值

I think that your habits

我认为你的习惯

Are the waiting you embody

是你体现出来的等待

An identity

自身形象对吗

Right so like each time you make your bed

没错，比如每次你整理床铺

You embody the identity of someone who is clean and organized

你表现出你是一个喜欢干净整齐之人

Each time you go to the gym

每一次你去健身房

You embody the identity of someone who is fit

你表现出你是一个注重健康的人

Each time you sit down you write

每一次你坐下来写作的时候

You embody the identity of a writer

你表现出你是一个作家的身份

So you sort of think of it as like

所以你可能会这么想

Each behavior casts a vote

你的每一个行为都是一场投票

For the type of person that you want to become

你在为自己想要成为的人投上一票

And if you cast enough votes for that type of identity

如果你为那个身份投足够多的票数

You start to believe that about yourself

你就开始相信自己能够变成那种人

Right like if you

对吧！比如如果你

You go to church 20years

你坚持去教堂20年

You believe that you’re religious

你会相信自己是虔诚的

Study Spanish every Tuesday for 30 minutes

每周二花30分钟学习西班牙语

You believe that you’re studious

你会相信自己是好学的

So in that way your habits provide evidence

所以这样腿短你的习惯可以让你相信

Of your desired identity

你可以成为那种人

And I think that that is

我想这就是

Probably the ultimate reason that habits are so important

为什么习惯这么重要的根本原因

It’s true like how this can help you earn more money

这是真的，比如可以帮助你赚到更多的钱

Or be more productive or lose weight

或者帮助你提高生产力 降低体重

And all that sounds great

还有一切对你利好的事情

But in addition to the external results that habits provide

但是除了习惯给你带来的最终结果以外

They also shape your sense of self

它们同时也会改变你对自己的感觉

They like are the act the engine or the avenue

它们起到一个发动机或者导向的作用

Through which you learn to believe things about yourself

让你相信自己要做的事情

Like sometimes people will say stuff like

比如有时候人民会说这样的话

Fake it till you make it

在你没有做到之前先假装做到

But fake it till you make it

但是尚未做到前先假装做到

Is asking yourself to believe something without evidence for it

就是在让你自己相信一些虚无缥缈的东西

And you can do that for a little

你可以坚持做一小段时间

You can do it for day or a week

你可以坚持做个一天一周

But eventually I mean there’s a word

但是最后不是有一句话吗

For don’t believe that don’t have evidence

不要相信没有的东西

Violence delusion right

*力暴**强迫自己不过是错觉，对吧

And if you’re deluding yourself

如果你让自己产生错觉

Then eventually you give up on that

最后你就会放弃掉

But the power doing it a better habit each day

但是每天坚持好习惯的力量

Or casting but a little vote for that type of person

每天为自己想要成为的那个人投一小票

Is that now you have evidence to prove you believe it

就是现在你可以证明你相信它

Often when we set about to change something

通常当我们开始要改变某事

Or to achieve something

或者做成某事的时候

The first step is always setting a goal

第一件事就是要确立一个目标

And this is coming from someone like

这个目标来自于你想要成为的那个人

I was very gone for a long time right

长期以来我一直很散漫

Like I got an asset yeah set goals from things I wanted to do

比如我要存钱，为你想要做的事情确立目标

And sports the goal the grades I wanted to in class

我想要在班级里面做到的事情

The goals for how much money I want to make my business

我做生意想要挣多少钱

And sometimes I would achieve those

有时候我可以实现

But then sometimes I wouldn’t

有时候我却不能实现

So I had this question like well

所以我会有这样的疑问

Clearly I’m setting goals for both

我两个目标设立了

So like that can’t be the thing that determines it

所以你就不能决定想成为的人了

You see this a lot

这种场景比比皆是

That the winners and losers

胜利者和失败者

In a particular domain often have the same goals

往往在某个方面有相同的目标

Like every Olympian must win a goal medal

每个奥林匹克竞赛中都想赢得金牌

Sure every job candidate wants to get the job

同样每一个应聘候选人都想得到工作

So if the winners and the losers have the same the same goal

所以如果胜利者和失败者有着相同的目标

That the goal cannot be the thing that distinguishes too

那么目标也不可以充当区分角色

And the thing that distinguishes them is

而区分他们的东西是

The process persistence aligned with the goal

过程以及追逐目标的坚持不懈

It is also important

这个也很重要，

Because achieving a goal often only changes your life at the moment

因为实现目标通常都是一瞬间改变了你的生活

It’s like you know say you are a

就好比说

Do just like a simple example

举个简单的例子

Say you have a messy room

比方说你有一个凌乱的房间

You know and you said you get motivated

你说你受不了房间这么乱

You said that you were going to clean the room

你说你要收拾一下房间

Well you can do that in hour and you have a cleaner

是的你可以一个小时收拾出一个整洁的房间

But if you don’t change the sloppy habits

但是如果你不改变丢三落四的坏习惯