A: How do you help people be consistent long enough to formulate habits?
如何帮助人们养成持之以恒的习惯？
B: so you have to use intrinsic and extrinsic motivations. so you have to start everybody off with "why is it important for you to be able to develop these new beliefs?" like, what would your life be like if you had them right now? what would you family life be like? You have to give them a benefit that's greater than the switch cost.
你必须同时使用内在与外在推动力，所以你必须先让别人了解：建立新的信念，对你来说到底有多重要？例如，你拥有了这些信念，你的生活会是什么样子？你的家庭生活会是什么样子？你必须让他们看到改变所带来的好处大于代价。
A: That's interesting.
这真有趣！
B: so the switch cost is something that our brain resists. The only human that likes change is a wet baby! Every other human being is resistant to it because saftey first in homeostasis and energy conservation. So we are biologically wired not to want to change. So we have to delibratey coax the brain into motivational reasons, emotinal reasons, you have to have intrinsic reason "why must you do this?" And so you can use pain as a frame, as well. "So if you don't, then are you okay with your life being like this at this age, in 5 years, in 10 years in 20 years?" And if you are okay with that, then you're not a candidate for change. But if you're committed to letting go of the old, so you can create the new, and you create motivations every day, that's where the power is.
我们的大脑所抵触的是改变所需付出的代价。唯一想要改变的是那些（需要更换尿布）的婴儿。其他的人都会抗拒改变，因为在于体内平衡以及节能的角度来说，安全是最重要的。因此我们在生理上的设定是抗拒改变的。因而我们必须刻意诱导大脑，带着激励因素和情感因素。你必须拥有内在的理由：为什么必须这样做？你也可以用痛苦作为自己行为的框架：如果你不做出改变，你是否对你现在的或者五年、十年、二十年以后的生活感到满意。如果你对此满意，那你就不用做出改变。但是如果你决心放下以前的自己，创造出新的自己，并且每天都产生新的动力，这就是力量的来源。
Remember earlier, "Progress, not perfection". So anybody can do one minute, or 10 seconds. So if you can start to formulate a habit, a daily habit, a weekly habit. It doesn't matter how long it is, if you can create the space in your brain that on this day, at this time, this is what I do, and you do that repeatedly, that becomes a habit and it takes those 66 days or so for a simple habit that you have to consciously do to then the habit doing you. And that's why they say," we are all creatures of habits." Because habits run themselves, their subconscious programs just run themselves. Most people don't take the time to become aware "what are my empowering habits?", "what are my disempowering habits?" and then the next question is "well how do I release this one?", " and how do I strengthen this one or create a whole new one?" and what we are looking to do is building empowering habits and then run their course.
像之前说过的，“追求进步，而非完美”。任何人都能从1分钟或10秒开始做起。因此，你可以开始养成一个习惯，每天或者每周的习惯，无论花多少时间都好。如果你可以在大脑中创造这样的区域：到了这一天或者这个时间，我就要做这件事，并且坚持重复进行，它将变成一个习惯。这会花上66天左右的时间，来养成简单的习惯。你必须有意识的进行直到习惯来自动驱使你。这就是人们常说的，“我们都是习惯的奴隶”。因为习惯会自动运行，人们的潜意识程序会自动运行。许多人都不愿花时间去了解：是什么让我的内心变得强大？是什么阻挡我的内心变得强大？。然后下一个问题就是：我如何去除这个习惯，我如何加强那个习惯？或者重新培养一个习惯？而我们需要做的是，建立让自己内心变得强大的习惯。然后，让它自动运行。
I have this rituals line, as well, I do something called " Brush and Prime". So on my bathroom mirror, I have my goals, that are on my mirror. So that as I'm brushing my teeth, I'm priming my brain to see my goals in front of me every morning and every night. So, that's priming your brain which is a whole other topic we can have. And then the accomplishment boards reminds me whenever I look at the stuff that I've accomplished ago, that wasn't easy. There are a lot of ups and downs, highs and lows, failures, times I thought I'd quit and I didn't. So it reminds me to go through the times that I don't think I'm gonna be able to achieve those things.
我有一个日常仪式，我称作：“刷牙进入状态”。在我浴室镜子上，贴着我的目标。这样，每天早上和晚上我刷牙的时候，我会看着镜子上的目标，让我的大脑进入状态。让大脑进入状态，这又是另外一个独立的主题。而我还有块成就板提醒着我，每当我看到那些已经取得的成绩时，我想：这些成就并不容易达到，有很多的起起伏伏、各种失败、以及我以为我会放弃但是最终坚持下来的时刻。这些都在提醒着我，无论遇到什么挑战，曾经同样艰难的时刻，我都已经战胜过了。
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