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Building new habits

培養新習慣

Find your motivation

找到你的動機

Habits are far more likely to succeed if they are based on intrinsic motivation, rather than extrinsic motivation. The difference between the two is that intrinsic motivation is internal, while extrinsic motivation is external. For example, perhaps you want to create a new exercise habit. An intrinsic motivation for doing this might be wanting to be healthy (an internal motivation that just concerns yourself). An extrinsic motivation might be wanting to lose weight so that other people will perceive you as more attractive (an external motivation that is based on the perceptions and judgments of others).

如果習慣是基于你的內在動機而不是外在動機，那它們更有可能會成功養成。內在動機和外在動機的區別在于，內在動機是來自內部的，外在動機是來自外部的。例如，也許你想養成鍛煉身體的習慣。內在動機可能是保持健康（內在動機只考慮自己）。外在動機可能是你想減肥，這樣其他人就會覺得你更有吸引力。（外在動機是基于他人的看法和意見。）

To give yourself the best chance of creating a sustainable habit, take a good, long look at your motives before you even start working on this new activity. You might find that your motivation is intrinsic to begin with (great!), that you need to shift your thinking slightly, or notice that this particular habit is something you’re doing for someone else, rather than for yourself.

要想養成一個新的習慣并堅持下來，在開始這項新活動前先好好想想自己的動機。你可能會發現自己的動機是內在的（太棒了！），或你需要稍微調整一下自己的思想，或注意到這個習慣是你為別人養成的，而不是為你自己。

Even if you realise that you’re engaging in this particular habit for someone else, that doesn’t mean you have to ditch the habit entirely, it just means that you need to think more about whether you have a personal, intrinsic motivation you can use to sustain the habit in the long term.

即使你意識到你是為別人養成這個習慣的，這并不意味著你需要完全放棄這個習慣，這僅僅表明你需要進一步思考，看看自己是否有可以利用的個人的、內在的動機來長期地維持這一習慣。

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