If you are someone who developed great habits during the pandemic, good for you, get the hell out of here, you don't belong here.

如果你在疫情期間養成良好習慣，那你很棒，請滾開，你不屬於我們這一群。

Because there are three bad habits that creep up on us that we all have to break up with.

因為我們有三種壞習慣必須改掉。

So first and foremost, skipping the basics.

首先，把基本略過的壞習慣。

Like no matter who we are, there are times when we can't or we won't prioritize getting enough sleep, drinking enough water, exercising regularly, or regulating our stress with things like yoga and mindfulness.

無論我們是誰都一樣，有時我們不能或不會優先考慮擁有充足的睡眠、喝足夠的水、固定運動或通過瑜伽和正念等方式調節壓力。

And these simple, albeit very annoying habits pay off when we're consistent.

當我們始終如一時，這些簡單但非常煩人的習慣就會得到回報。

They're the foundation and a healthy lifestyle and when we ignore them most of the time, our physical, emotional and mental health suffers.

它們是健康生活的基礎，當我們大多數時候忽視它們時，我們的身體、情感和心理健康都會受到影響。

Now, I know trying to tackle all of these things can seem like impossible and overwhelming,

我知道試圖解決所有問題似乎是不可能的，

like how am I supposed to fit an hour of exercise, half (an) hour of reading, 15 minutes of meditation, eight glasses of water

畢竟怎麼有辦法把一個小時的運動、半小時的閱讀、15 分鐘的冥想、喝八杯水的時間

into a single day on top of work, having a social life, getting enough sleep, and just being exhausted from two years of COVID ruling the earth?

塞進要工作、社交、獲得充足睡眠、還有因為 COVID 病毒統治地球的這兩年而感到筋疲力盡的一天之內呢？

If you're overwhelmed, I suggest starting small and focusing on one habit at a time.

如果你對此感到不知所措，我建議從小地方開始著手，一次只專注於一個習慣。

So for me, I really wanted to start improving my eating and my gut health and I read this amazing book called How Not to Die.

對我來說，我非常想改善我的飲食和腸道健康，然後我讀了這本很棒的書，叫做《食療聖經》。

That really stressed that I don't have to cut back on anything I enjoy, I just have to incorporate more vegetables.

這本書強調了我不必減少我喜歡的任何食物，我只需要攝取更多的蔬菜就行了。

And the level of science about vegetables in this book, you guys, it was freaking insane.

各位，這本書中關於蔬菜的科學知識真是太誇張了。

I knew that... I know they're good for you, we all know they're good for us, but holy shit, I did not realize how little vegetables I actually eat on a daily basis.

我一直都知道蔬菜很棒，我們都知道它們對我們有好處，但是天啊，我沒有意識到我每天吃的蔬菜居然這麼少。

So now every day, you know, my goal is to hit the daily dozen list that he recommends so that healthy eating is just becoming a habit.

所以現在每一天，我的目標是達到他推薦的每日蔬菜量，這樣健康飲食就會成為一種習慣。

The second bad habit to break is changing who you are in an effort to be loved, liked and praised.

第二個要改掉的壞習慣是改變你自己，努力被愛、喜歡和讚美。

And look, I get it, validation is a currency and I'm currently living in destitution.

聽著，我懂，如果「獲得認可」是一種錢的話，那我根本窮到不行。

It's really easy to self-betray and people-please or just like, chameleon your way into a personality when you feel like that's full of rewards and affirmation and attention.

自我背叛和取悅別人真的很容易，或者就像變色龍一樣，當你覺得自己充滿了回報、肯定和關注時，你就會變成不同的個性。

But once you start, that is a very hard habit to break.

但是一旦你開始這樣做，就會變成一個非常難以打破的習慣。

And this can look like being with people who don't appreciate you, failing to set boundaries, being everyone's self-appointed caretaker, or overworking and overextending yourself,

像是跟不欣賞你的人在一起、沒辦法設立界限、自認為是大家的守護者，或者過度工作和過度付出，

and consistently changing who you are to appease others.

還有不斷改變自己來取悅他人。

Well, just, it's just a recipe for resentment, exhaustion, and a disconnected sense of self.

這些只是怨恨、疲憊和自我意識脫節的良方。

And finally, what's your worst habit? The one you know that you need to kick to improve your quality of life.

最後，你最糟的壞習慣是什麼？ 就是你知道你需要戒除才能改善你的生活品質的壞習慣。

Yes, I know number three is a bit of a cheat, but I can't speak to every single human watching this because we're all dealing with something different.

我知道第三個有點作弊，但我不能和每個看這支影片的人說一樣的東西，因為我們要面對的問題都不同。

So whatever is the habit that comes to mind that you know is negatively impacting you, that's the third one that I'd encourage you to break.

所以無論你想到什麼習慣會對你產生負面影響，那就是我鼓勵你要改掉的第三個習慣。

Look, it could be nail biting, smoking, perfectionism, not drinking enough water, waking up late, comparing and despairing, failure mindset or impulsive spending.

可能是咬指甲、抽菸、完美主義、沒有喝足夠的水、晚起床、比較和絕望、失敗心態或衝動消費。

The third habit to absolutely kick is the one that you know you have to.

第三個絕對要戒除的習慣就是你知道你必須戒除的習慣。

In terms of how we break bad habits, it's all about replacing the rewards you received from your bad ones with good ones,

就我們如何改掉壞習慣而言，就是用好習慣代替你從壞習慣中得到的回報，

so knowing what you're craving cues are and steadily substituting the pleasure you get from the bad habit with a sense of accomplishment you get from a good one.

因此，了解你渴望得到的是什麼，並穩步地用從好習慣中獲得的成就感代替你從壞習慣中獲得的快樂。

And you do this again and again and again and again until you form a new habit, a new neural pathway, which is a natural segue into.

你必須不斷重複這樣做，直到你養成一個新的習慣，新的神經迴路，這是一種自然的過渡。

I'm Anna Akana, thank you the patrons who supported today's video and thank you to Fabulous for sponsoring Today's episode.

我是 Anna Akana，感謝支持贊助今天影片的人，也感謝 Fabulous 贊助今天的節目。