How to Replace Bad Habits with Good Ones
Bad habits interrupt your life and prevent you from accomplishing your goals. They damage your health mentally and physically and waste your time and energy.
坏习惯会扰乱你的生活，阻碍你实现目标。它们会损害你的身心健康，还会浪费你的时间和精力。
Most of the time, bad habits are a way of dealing with stress and boredom. Everything from biting your nails to wasting time on the Internet can be a simple response to stress and boredom.
大多数时候，坏习惯是应对压力和无聊感的一种方式。从咬指甲到上网打发时间，这些行为都可能是对压力和无聊的简单反应。
All of the habits that you have right now — good or bad — are in your life for a reason. In some way, these behaviors provide a benefit to you, even if they are bad for you in other ways.
你现在拥有的所有习惯——无论好坏——存在于你的生活中都有其原因。从某种程度上来说，这些行为能给你带来一定益处，即便它们在其他方面对你有害。
You need to replace a bad habit with a new habit that provides a similar benefit.
你需要用一个能带来类似益处的新习惯，去替代某个坏习惯。
Here are some ideas for breaking your bad habits and thinking about the process in a new way.
以下是一些帮助你改掉坏习惯、以新视角看待这一过程的方法。
Cut out as many triggers as possible. If the first thing you do when you sit on the couch is pick up the TV remote, then hide the remote in a closet in a different room.
尽可能排除所有诱发因素。如果你一坐在沙发上就会拿起电视遥控器，那就把遥控器藏到另一个房间的壁橱里。
Pair up with someone. The two of you can hold each other accountable and celebrate your victories together. Knowing that someone else expects you to be better is a powerful motivator.
找个人结伴行动。你们可以互相监督，还能一起为取得的进步庆祝。知道有人期待你变得更好，这本身就是一种强大的动力。
Breaking bad habits takes time and effort, but mostly it takes perseverance. You might not have success right away, but that doesn't mean you can't have it at all.
改掉坏习惯需要时间和努力，但最重要的是要有毅力。你可能不会立刻成功，但这并不意味着你永远无法成功。
2025年10月8日于经典龙苑
