The Promises We Make to Ourselves
Each day offers us a new promise. A new beginning. A chance to do better and be a better person at home, work, and everything else in between. We set goals for ourselves to accomplish. It starts off good.每天我们都能对自己许下新的承诺。这是新的开始，这是让自己在生活和工作和其他方面变得更好的机会。我们为自己设下要实现的目标。开始就像这样美好。
But then the kids wake up, the phone rings, the emails come through, Facebook and Twitter messages come in, a conference call occurs, lunch happens, client meetings, and then next thing you know, it’s dinner time. Time to relax. Sip a good cup of tea, a cup of coffee, wine (or whatever your choice might be), and then bedtime. We then lay our head down on our pillow, look up in the dark room and think to ourselves:
但之后孩子醒了，电话响了，邮件来了，短消息不断，会议通知来临，中餐，员工会议，然后最后出现在你脑中的想法，是过会就是晚餐时间了。该休息的时间了，品一杯茶，一杯咖啡，一杯酒（或者其他你会去喝的东西），最后走向床榻。头枕在枕头上，眼望着黑暗的房间，这时候也许该扪心自问一下了：
Keeping yourself accountable is one of the best ways to see measurable results. Think of one to three things you want to do differently and write them down. This is the “ what” . It could be anything at all, like I want to run a 5k, I want to learn how make sushi, I want to become a better public speaker, etc. From there, write down why this goal is important to you. It might seem foreign or bizarre, but it will feel good after you do it. Next, write down where you need to be in order to accomplish those things you wrote down (i.e., the gym, a community college course, at home, etc). Then, write down when you believe you can accomplish these things and jot down key milestones you want to accomplish along the way (i.e., rewarding yourself for finishing week 4 of an 8 week running course). Be honest with yourself in your time commitments. Finally, and most importantly, write down how you are going to feel when you finish. How will your spouse feel? How will a business partner feel? Knowing how you’ll feel is almost more important than knowing what you want to do because it enables you to clearly define the outcome.
“今天我们真正完成了什么事？我们对自己的期许有没有进展？忙碌的一天，“正确”的事做了没有？是不是忘了，还是那些对今天的美好的期待只是说说而已，而今天已经够忙了？”
Check it off
在这篇文章里，我会同你分享三种改变这种生活范式的方法。
Create a chart. Nothing fancy. In fact, make one that you can physically check off. It will feel better! On this chart, you’ll check off every day that you plan to accomplish this task. For instance, if I promise myself I will run three times a week so that I can run a 5k, I will check off each time I do it. When I get to week 4, I’ll have a place that shows I’ve accomplished a key milestone. All too often we get caught up in “which app should I use” but I assure you, simple pen and paper will win here – and if you put it in a place that you will always see, it will help keep yourself accountable.
1 写下你的期待写下你的期待能让你看清自己所取得的成果。想一下你想做的1~3件事，把他们写下来。这是弄清“做什么”的过程。它可以是任何事，跑步5千米，学习做素食，成为一个更好的演讲者等。同时写下这些目标对你重要的原因。这可能会让你觉得奇特而且不知道从何写起，但是当你想出原因的时候你会感觉很好。然后记下为实现你的目标你需要去的地方（比如体育馆，社区大学课程，家里，）。再标上你想要完成这些目标的时间和这过程中一些关键阶段（比如，在完成了4周或8周的跑步课程后你要给自己一些奖励）。在时间的设置上要对自己保持诚实。最后，这也是最重要的，那就是写下当你完成他们你将收获的感觉。你的家人会是什么看法？你的生意伙伴会是什么看法？明确你的感觉甚至比明确要做什么更重要，因为它让你提早看到实现那些目标对你的意义所在。
Review what you’ve accomplished
2 检查成果制作一个表格。这不是说着玩的。事实上你要做一个你能真正检验结果的表格。这会带给你更好的感觉。这样你就能每天在表格上验收自己的任务完成情况了。举例来说，假如我对自己承诺说我要每周跑步3次来达到最后一次跑5千米的目标，那么每次跑完步我都会在表格上记一下。然后到了第4周的时候，我就可以在表格上记上一笔来显示自己已经完成了关键阶段。经常有人问“用什么样的表格”，我可以告诉你的是，最简便的笔和纸就行——贴在一个你能市场看到的地方更好，你会更清楚自己的目标和任务所在。
Each week, review the checkmarks on the chart. Did you accomplish what you set out to do for that week? What few things went right for you? What challenges did you have? What could have gone better or differently? What did you learn about yourself during this process? Writing a log at the end of each week helps you to “think out loud” about the things that will help you. When you successfully complete those one to three things (because you can!), reward yourself. You’ve honored your commitments. Write down how it feels and then compare that to what you wrote down in the beginning. Do you feel the same? Better? Different? How has your life changed, if any, as a result?
每周回头看一下自己在表格上做的实现标记。看看自己有没有王城这周对自己的要求？那些事完成的很好？这过程中遇到了什么挑战？有什么地方本可以做得更好？你有对自己产生了什么新的认识？在每周结束的时候写下一段备忘，这能帮你总结其中的收获。在完成了其中一些事的时候，也不要忘记奖励自己一下。你已经实现了对自己的承诺。写下你的感觉并和你一开始写的做比较。你的感觉一样吗？更好？发生了变化？你的生活其实是不是就这样已经发生了质的变化？
If you follow these three steps, each day won’t just be a chance to do better or become better … you will be better as a result! You will be able to go through the course of your day more confident, and when you rest your head on your pillow and look up in the dark room and think to yourself about what you accomplished during the day, you can smile and sleep better!
如果你真的这样去做了，每天就不再只是做得更好和变得更好的机会了。你会变成一个更好的人！你能更自信的度过每一天，这样当你头很在枕头上并望着黑暗的房间时，想到你这一天做成的事情你可以给自己一个微笑，睡得更好！
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