We spread ourselves too thin, get unfocused,

我們的精力過於分散，注意力不集中、

then eventually fail at creating consistent habits

最終無法養成始終如一的習慣

that could change our lives for the better.

可以改變我們的生活。

If you're struggling like this, there's a better way.

如果你正在這樣掙扎，有一個更好的辦法。

The secret, don't try to do it all.

祕訣是，不要嘗試做所有的事情。

Prioritize the most impactful habits

優先考慮影響最大的習慣

and just focus on those.

並專注於這些。

Today, I'll share a framework for achieving balance

今天，我將與大家分享一個實現平衡的框架

through selecting the right habits.

通過選擇正確的習慣。

There are five categories where you'll end up

您最終會在以下五個類別中勝出

with five habits to cultivate,

培養五種習慣、

choose wisely for each category

明智地選擇每個類別

and then set a daily or weekly consistency goal

然後設定每天或每週的一致性目標

for each of these habits.

每一種習慣。

Every day or every week,

每天或每週

do something for each of these areas.

在每個領域都有所作為。

The first category is physical health.

第一類是身體健康。

Taking care of your health at a physical level is essential.

照顧好身體健康至關重要。

It's the foundation that affects everything else.

這是影響其他一切的基礎。

Your energy, emotions, motivation, and more.

你的精力、情緒、動力等等。

Consider one habit that would be the most impactful

考慮一個最有影響力的習慣

for your physical health and get as specific as you can.

為了你的身體健康，儘可能具體。

If you wanna focus on healthy eating,

如果你想專注於健康飲食

you can develop a mantra to help guide your food choices,

你可以制定一個咒語來幫助指導你的食物選擇、

like eat fruits every day, or have veggies with all meals.

比如每天吃水果，或者每餐都吃蔬菜。

You could also challenge yourself

您還可以挑戰自己

to stick to a consistent exercise routine,

堅持一貫的鍛鍊方式、

find activities you enjoy and can maintain regularly,

找到自己喜歡並能經常堅持的活動、

like going for a daily walk, run,

比如每天散步、跑步、

or following online workouts.

或進行在線鍛鍊。

Try to reduce friction as much as possible,

儘量減少摩擦、

meaning make it simple and easy to follow your habits

意思是讓您的習慣簡單易行

so that you're more likely to stay committed.

這樣你就更有可能堅持下去。

A bonus tip is to add a motivating factor to your workouts

一個額外的建議是在鍛鍊中加入激勵因素

to make them more enjoyable.

使他們更愉快。

For example, I like to combine walking

例如，我喜歡將步行

with listening to an audiobook.

聽有聲讀物。

It makes my walks more interesting

它讓我的散步更有趣

since I get to nurture my body and my mind.

因為我可以陶冶身心。

So thanks to Audible for sponsoring this video.

感謝 Audible 贊助本視頻。

I've been using Audible for over five years now,

我使用 Audible 已經五年多了、

and I love incorporating it into my routine.

我喜歡把它融入我的日常工作中。

Right now, I'm listening to "Abundance" by Deepak Chopra,

現在，我正在聽迪帕克-喬普拉的《富足》、

and it's an audio book about cultivating

這是一本關於培養

an abundance mindset and inviting more abundance

富足心態和吸引更多富足

into your life.

進入你的生活。

Wherever you are on your wellbeing journey,

無論您在健康之旅中身處何方、

Audible is there for you.

Audible 就在您身邊。

Audible offers a rich variety of content

Audible 提供豐富多彩的內容

that could help you make a positive change in your life.

可以幫助你積極改變生活。

There's a whole world to explore

整個世界等你來探索

with an incredible selection of audio books

提供令人難以置信的有聲讀物

across every genre.

跨所有流派。

Beyond audio books, there's also podcasts,

除了有聲讀物，還有播客、

and even soothing nature sounds to help you relax,

甚至是舒緩的自然聲音，幫助您放鬆、

focus, and sleep better.

注意力更集中，睡眠品質更高。

The Audible app makes it easy to listen anytime, anywhere;

Audible 應用程序可讓您隨時隨地輕鬆收聽；

when you're getting ready, walking, working out,

當你做準備、散步、鍛鍊時、

or doing chores.

或做家務。

If you're interested in trying it out,

如果你有興趣嘗試一下、

new members can try it for free.

新會員可以免費試用。

Just visit audible.com/lavendaire

只需訪問 audible.com/lavendaire

or text lavendaire to 500-500 for a free trial of Audible.

或發送簡訊 lavendaire 至 500-500，免費試用 Audible。

(upbeat music)

(歡快的音樂）

The second category is wellness.

第二類是健康。

I'm using the term wellness to refer to the health

我用 "健康 "這個詞來指健康

of your inner self, your mental, emotional,

你的內在自我，你的精神和情感、

and spiritual health.

和精神健康。

It's essentially self-care for your soul,

從本質上說，這是對靈魂的自我保健、

the activities that help nurture and maintain

有助於培養和保持

your inner peace and balance.

內心的平靜與平衡

What is one habit you can incorporate

您可以將哪些習慣納入

that would make the biggest positive impact

將產生最大積極影響

on your inner self?

你的內心世界？

Think of the activities that make you feel whole, balanced,

想想能讓你感到完整、平衡的活動、

and at peace.

和安寧。

Some great examples would be meditation,

冥想就是一個很好的例子、

journaling, or yoga.

寫日記或瑜伽

Ask, which habit would make you feel the best

問一問，哪種習慣會讓你感覺最好？

that you would have no problem committing to

您會毫不猶豫地承諾

on a daily basis?

每天？

I recommend daily because it's so important

我建議每天進行，因為這非常重要

to take care of our mental, emotional, and spiritual health.

照顧我們的心理、情感和精神健康。

They shouldn't be overlooked.

它們不應被忽視。

Like physical health,

比如身體健康、

taking care of your wellness sets a strong foundation

關注健康，奠定堅實基礎

for everything else in life.

生活中的其他一切。

Whatever you choose,

隨你選擇、

this habit should help you connect with your inner self,

這個習慣應該能幫助你與內心的自我建立聯繫、

build inner resilience, and strengthen your intuition.

培養內心的韌性，增強你的直覺。

It's about cultivating all those invisible

就是要培養所有這些看不見的

yet powerful things that lead to a happier

但卻能帶來更多快樂

and more fulfilling life.

更充實的生活。

Next is the category of joy.

其次是 "快樂"。

Joy is a beautiful energy.

快樂是一種美麗的能量。

It gives us life.

它賦予我們生命。

It gives us energy to do more and be more.

它讓我們精力充沛，可以做更多的事，成為更多的人。

The more joy you feel in your every day,

你每天感受到的快樂越多、

the more satisfied you will feel about your life.

你就會對自己的生活越滿意。

So make it a habit to do something every day

是以，養成每天做一件事的習慣

that brings you joy because you deserve it.

因為這是你應得的。

This could be anything that makes you happy.

這可以是任何能讓你開心的事情。

Singing, dancing, painting, baking, playing games,

唱歌、跳舞、畫畫、烘焙、玩遊戲、

gardening, the list goes on.

園藝，不勝枚舉。

Think of it as nourishment for your soul.

把它當作你心靈的營養品。

It's doing something that makes you feel alive

做一些讓你感覺自己還活著的事情

and connected to your inner child.

並與你內心的孩子相連。

For instance, if you love music,

例如，如果你熱愛音樂、

take time to listen to your favorite album

聽一聽你最喜歡的專輯

without distractions.

心無旁騖。

Or if you enjoy nature, schedule a regular walk in the park

如果您喜歡大自然，可以定期到公園散步

where you can truly appreciate the beauty around you.

在這裡，你可以真正欣賞到身邊的美景。

What brings joy is highly personal.

什麼能帶來快樂是非常個人化的。

It doesn't have to be grand or expensive,

不一定非要隆重或昂貴、

it's about what resonates with you.

這與你的共鳴有關。

The key is to engage in these activities without guilt

關鍵是要毫無負罪感地參與這些活動

or the pressure of productivity.

或生產力的壓力。

Allow yourself to be in the moment

讓自己置身當下

fully immersed in the experience.

完全沉浸在這種體驗中。

If you wanna cultivate more joy in your life,

如果你想在生活中培養更多的快樂、

you can also consider keeping a joy journal.

你也可以考慮寫一本快樂日誌。

This journal helps you focus on joy and gratitude each day

這本日記幫助你每天專注於快樂和感恩

and improves your mood and wellbeing over time.

並長期改善你的情緒和健康。

The fourth category is relationships.

第四類是人際關係。

Human connection and a sense of community

人與人之間的聯繫和社區感

are vital to our wellbeing,

對我們的福祉至關重要、

giving us a sense of belonging and fulfillment.

給我們帶來歸屬感和成就感。

Make it a habit to consistently connect

養成持續聯繫的習慣

with your favorite people, be it daily or weekly.

與您最喜歡的人在一起，無論是每天還是每週。

This could be scheduling a weekly video call with a friend,

這可以是每週與朋友安排一次視頻通話、

organizing a monthly family dinner,

組織每月一次的家庭聚餐

or sending a daily text to someone special.

或每天給某個特別的人發送簡訊。

It's about nurturing connections

這與培養聯繫有關

that make us feel understood, supported, and valued.

讓我們感到被理解、被支持、被重視。

It can be as casual or as deep as you'd like.

它可以隨心所欲，也可以深藏不露。

You could share your favorite songs with each other,

你們可以互相分享自己喜歡的歌曲、

get curious, and ask new questions, play games,

產生好奇心，提出新問題，玩遊戲、

or just plan fun activities to do together.

或者只是一起計劃有趣的活動。

If you wanna go deeper with someone,

如果你想深入瞭解一個人

I recommend checking out our TBH deck for prompts

我建議您查看我們的 TBH 卡組，以獲取提示信息

to spark more meaningful conversations

引發更有意義的對話

and to deepen your relationships.

並加深你們的關係。

This is a crowd favorite.

這是民眾的最愛。

A lot of people love using these prompts with their friends,

很多人都喜歡和朋友一起使用這些提示、

their family, or just anyone in their life

家人或生活中的任何人

because it gives you new ideas to talk about.

因為它能給你帶來新的話題。

The fifth category is personal growth.

第五類是個人成長。

Decide how you wanna grow and expand as a person.

決定自己如何成長和發展。

If you consider the power of compounding habits over time,

如果考慮到長期的複利習慣的力量、

you are shaped by what you repeatedly do,

你反覆做的事情塑造了你、

so imagine how much you can grow and evolve

想象一下，你能成長和發展多少

in any given direction if you were intentional about it?

如果你有意為之，你能在任何一個方向上做到這一點嗎？

Your habit could be reading 10 pages a day,

你的習慣可能是每天閱讀 10 頁書、

learning a new language for 10 minutes a day,

每天學習 10 分鐘新語言、

or developing a new skill like video editing or coding.

或開發一項新技能，如視頻編輯或編碼。

Follow your curiosity and passions

追隨自己的好奇心和激情

and just see where it leads you.

看看它能把你引向何方。

For example, I recently signed up

例如，我最近註冊了

for a vocal training course to improve on my singing

參加聲樂培訓課程，以提高我的歌唱水準

and strengthen my vocal chords.

並加強我的聲帶。

It's a fun way for me to grow

這是我成長的一種有趣方式

and improve at something that I'm passionate about.

並在我熱衷的事情上不斷進步。

Now it's time to select your habits.

現在是選擇習慣的時候了。

Choose one habit in each area to commit to consistently,

在每個領域選擇一個習慣，堅持不懈、

whether it be daily or weekly.

無論是每天還是每週。

As you go over your options,

當你考慮你的選擇時、

just imagine what would happen if you were to stick

試想一下，如果你把

to this habit consistently for a year,

在一年內堅持這個習慣、

and then pick the one with the greatest potential impact.

然後選出潛在影響最大的一個。

I'll give you some examples.

我給你舉幾個例子。

For physical health, you could say,

對於身體健康，可以這麼說、

"I will exercise every day for at least 30 minutes."

"我每天至少鍛鍊 30 分鐘"。

For wellness, it could be,

就健康而言，可以是

"I will meditate each morning for 15 minutes."

"我每天早上會冥想 15 分鐘"。

For joy, "I will take a dance class once a week."

例如，"我將每週上一次舞蹈課"。

For relationships,

對於人際關係、

"I will check in with my friends every Friday."

"我每週五都會向朋友們報到"

And personal growth,

個人成長

"I will spend 10 minutes every evening

"我每天晚上會花 10 分鐘

practicing a new language."

練習一種新語言"。

Now onto tracking.

現在開始追蹤。

Note that you'll be more likely to stay consistent

注意，你將更有可能保持一致

with your habits if you track them.

如果您對自己的習慣進行跟蹤，就會發現這些習慣。

So use a habit tracker like the one

是以，請使用像這樣的習慣跟蹤器

in our Artist of Life Workbook,

在我們的《生活藝術家工作手冊》中、

or create your own tracker in a notebook or an app.

或在筆記本或應用程序中創建自己的跟蹤器。

Tracking your habits will lead to better results,

跟蹤自己的習慣會帶來更好的結果、

and it can give you feedback

並能向您提供反饋

on how to tweak your system as you go.

如何邊走邊調整系統。

So what new habits did you get inspired to set today?

那麼，今天你受到了哪些新習慣的啟發？

Comment down below, I'd love to hear them.

請在下方評論，我很樂意聽到您的意見。

Thanks so much for being here.

非常感謝你能來這裡。

Make sure you subscribe for more videos on building habits

確保您訂閱了更多關於培養習慣的視頻

and creating your dream life.

並創造自己的夢想生活。

Sending you so much love, and I'll see you in the next one.

送你這麼多的愛，我們下一次再見。

Bye.

再見。

(upbeat music)

(歡快的音樂）