掃除個人發展障礙七步驟

1. Make a date. Right now. All the good intentions in the history of the universe mean nothing if you don't actually get started. And the only way to get started is to take action, right now. Not tomorrow, not later today, not in an hour, not when you finish reading this article. Right now! Look at your calendar, and make an appointment to create your action plan, or to take the first action （”Go walking at 5:30 p.m. today in the park,” for example）. What's the first action you can take to make your desires a reality? Create a healthier meal plan for tomorrow? Create a place for everything you use at work, so your organizing system doesn't fall apart in two day? Decide what that is and make an appointment for it, right now. Second part of this step: make that appointment the most important appointment on your schedule, more important than a doctor's appointment or a meeting with your boss.
1. 確定時間，現在就確定。如果你不着手開始行動，世界上從古至今一切好的目標都只是空談。邁出第一步唯一的方法就是立即採取行動，不是明天，不是今天晚些時候，不是一個小時之後，也不是你讀完這篇文章，而是此時此刻。看看你的日曆吧，作一個行動計劃，或者邁出第一步（比如，今天早上 5點半區公園散步）。從哪兒入手可以讓你實現願望呢？是爲明天做一個更健康的膳食計劃？還是把你工作上的所有事情理得僅僅有條，以免你的規劃不至於在兩天混亂不堪？現在就做出決定並堅持去做。第二步：找出你計劃中最重要的幾點，這些甚至比和醫生的約定還重要，比和老闆的會議還重要。

2. Set a small, achievable goal. Remember, inertia is a powerful force. If you haven't been exercising for a couple years, it's hard to get started. You're used to the way things are, and even if you want to change, it's difficult. So don't start out trying to conquer the world. Just conquer something exceedingly small. It might sound wimpy to say, “I'm going to walk for 10 minutes” or “I'm going to do 10 pushups and 1 chinup”， but those are much more likely to beat inertia than, “I'm going to exercise for 45 minutes today.” Be realistic, and make it very very achievable. It's the only way to beat inertia.
2.設定小的，可及的目標。記住慣性是一種很大的力量。如果你幾年都沒有涉手某事， 剛開始時是很困難的。人們總是習慣於事物一貫的狀態，即使你想要改變它，也是很困難的。所以不要一開始就試圖征服世界，只需要從做好一些小事開始。“我要練習走10分鐘”，“我要堅持做10個俯臥撐和1個仰臥起坐”，這些話聽起來有些怯懦，但卻比諸如“我今天要鍛鍊45分鐘”之類的話更能讓人克服慣性。非常現實，而且容易實現，這是唯一能克服慣性的方法。

“Try not. Do or do not. There is no try.” - Yoda in The Empire Strikes Back

“嘗試不可實現的目標，就等於沒有嘗試”- Yoda in The Empire Strikes Back

3. Commit thyself, big time. It's this commitment that will keep you going after you overcome inertia. Sometimes we get filled up with enthusiasm, but then a few days later, that enthusiasm wanes and we submit to our old buddy laziness. Now, I'm not anti-laziness — just the opposite, I assure you — but we can't let it stop us from making our dreams come true. So instead, make a commitment, publicly. State your small, achievable goal, and tell it to as many people as you can. Call or email friends and family, tell all your coworkers, join an online forum related to your goal and tell all of them. Put it on your blog. However you do it, make sure people are aware of your goal, and that there's sufficient pressure to overcome laziness.
3.許下承諾，做得最好。正是這種承諾驅使你在克服慣性後繼續前進。有時，我們滿懷激情，但幾天後，熱情退去，我們又變得懶散了。我不是反對懶惰－－恰恰相反，我想讓你相信－－懶惰並不能阻止我們實現夢想。所以反之，請公開地許下承諾，把你那些小小的，可及的目標告訴儘可能多的人。告訴你的朋友和家人，或者寫郵件給他們，告訴你所有的同事，加入到和你目標相關的網絡論壇中去，在博客中寫下你的目標。無論如何，要讓人們知道你的目標，這樣你就有足夠的壓力推動你克服懶惰了。

4. Baby steps, baby. Again, inertia is a very strong force. I've said it before, but this is a very important step here: the best way to change is through baby steps. One small step at a time. Don't try to bite off too much. How is this different from the above step, setting a small and achievable goal? It's the same concept, but extended beyond the initial goal. It's taking things one little goal at a time, a bit at a time. For example, let's say you want to run a marathon, but currently your running regimen consists of running to the bathroom during commercial breaks while you're watching Lost. So do you go out and start a marathon training plan? Nope. You start by walking 10 minutes a day. Then, when that becomes a habit and too easy, walk 15 minutes. Then 20, then 30. Then jog a minute, walk a couple minutes, jog a minute, and so on, for those 30 minutes. Then jog 90 seconds, and so on, until you're running for 30 minutes. Do these steps a week or two at a time, so that all of a sudden, you're running for 45 minutes every other day … and you barely noticed the progression. That's the way you get to a goal … small progressions that are barely noticeable. Not by killing yourself the first day out.
4. 一步步的做。慣性是非常強的力量，我之前提到過。最好的辦法是走好每一小步，這是非常重要的。每次一小步。不要嘗試一次做得過多。這與我們前面提到過的樹立小而可及的目標有什麼不同呢？其實是一樣的，只是不侷限於最初的目標，它是指每次樹立一個新的目標，每次進步一點。比如說，讓我們設想你要參加馬拉松比賽，但是最近你的生活習慣是在沉迷與看《迷失》，廣告期間還老跑到洗漱間。在這種狀態下，你還會出去參加馬拉松訓練嗎？不，剛開始你每天走10分鐘，形成習慣後，每天走15分鐘。隨後變爲 20分鐘，30分鐘，然後慢跑一刻鐘，走上半小時，再慢跑一刻鐘，如此反覆。然後可以慢跑延長到30分鐘，直到你能跑上30分鐘。堅持每週或每兩週一次，而後，突然有一天，你會發現每隔一天你能跑上45分鐘了---而你卻幾乎覺察不出這種進展。那就是成功的方法----一點點地進步，小得甚至不能察覺，而不是在第一天就讓你精力耗盡。
　
　　“Seventy percent of success in life is showing up.” - Woody Allen

“生命中百分之七十的成功正在顯現”----伍德艾倫

5. Hold thyself accountable. You've committed yourself publicly … but it's not enough to tell people your goal. You have to make it clear that they must hold you accountable to reporting to them your progress. Then report your progress to them regularly. Daily is better than weekly. Reporting to them makes sure that you will think twice about being lazy and forgoing your action plan.
5.讓你自己勇於承擔責任。你已經向公衆許下了你的承諾---但僅僅告訴人們你的目標是不夠的。你必須清楚你有責任向他們報告你的進展。所以請按時彙報你的進展情況，一天一次比每週一次好些。這樣可以促使你再三提醒自己不能懶惰，不能放棄計劃。

6. Motivate yourself. We've already discussed accountability and commitment, which are ways to put positive pressure on yourself — a form of motivation. Those are great, but you also want other types of motivation. You want to find ways to make your progress feel great … either through rewards, or the positive way you feel about your progress, or the positive way you feel when others see how well you're doing. Find a few different ways to motivate yourself — the more the better. Incorporate these into your plan. Tell people about them. Let them help push you along.
6.自我激勵。 我們已經談到責任感和承諾，它們都是一種能給你積極壓力的激勵。這很好，但你還需要另外一種鼓勵，你需要一種讓你體會到成就感的方式---或許是通過一些獎勵，或許是對自己取得的進步德肯定，或許是爲別人看到你的進步而喜悅。 尋求許多不同的自我激勵方法，越多越好。把這點融入到你的計劃中去。告訴人們並讓他們推動你前進。

7. Just keep doing it, no matter what. You'll encounter obstacles, and falter and fall. Just get up and keep going. You'll face temptations and give in. That's OK. Just keep going. You'll make mistakes and get discouraged. No matter … just keep going. Learn from your mistakes, and … keep going. No matter what happens, keep going. If you're taking baby steps, you're holding yourself accountable, and you're actually doing something, you'll get there.
7.堅持不懈，無論發生什麼。你會遇到障礙，挫折，失敗，站起來，繼續向前。你會遇到誘惑並屈從，那沒關係，只要繼續前進。你會犯錯誤，會泄氣，沒事，只要繼續前進。從錯誤中總結教訓，繼續前進。無論發生什麼，決不放棄，如果你一步步地做，敢於承擔責任，而且踏實肯幹，就一定會成功的。

“Reality is merely an illusion, albeit a very persistent one” - Albert Einstein
“現實只是一種幻覺，雖然它持久穩固”----艾伯特 愛因斯坦。