Self-improvement(3): Tips & Tricks
We've covered the WHY part last two weeks. Click the links below for a quick review.
Aaron
Aaron
This week, we focus on the HOW part with more snackable and actionable tips and tricks. Let's get the party started.
听取意见，以下大部分内容有（机器）翻译啦！
Rome Wasn’t Built in a Day, and Neither Is Your Best Self
Welcome back to our self-improvement trilogy, where we aim to transform you from a mere mortal into a slightly better-informed mortal, and have a bit of fun along the way. If you've stumbled here by accident, buckle up. And if you're here on purpose, well, I admire your optimism.
Setting SMART Goals (Revisited)
Remember when we talked about SMART goals? No? Good, because we're doing a refresher with a twist. Setting goals shouldn't feel like plotting world domination (although, feel free to aim high like I do – from zero to hero 🤣). Here's the breakdown of any SMART goal:
- Specific: ''Get fit'' sounds great, but "Run away from family responsibilities faster" is more like something for goal setting.
- Measurable: If you can't measure it, did it even happen? "Reduce screen time from ten hours to a mere two" works.
- Achievable: Aim for the stars but maybe start with the ceiling fan or a step ladder (gravity is a law).
- Relevant: Choose goals that matter to you, because impressing your exes is so 2004 (not born yet in 2004? yeah that's kinda the point).
- Time-bound: Treat your goals like university assignments – without the panicking all-nighters. A deadline is your alarm clock to remind you that procrastination has an expiry date.
I hate alarm clock SO MUCH though, but this is my four-consecutive-week-publication streak ever since I have one in mind.
设定SMART目标（重温版）
还记得我们谈过的SMART目标吗？不记得？太好了，因为我们要来个加料复习。设定目标不应该感觉像是策划世界统治（虽然，像我一样随便设高点目标也行——从零到英雄 🤣）。这里是任何SMART目标的细分：
具体性：说“变得健康”听起来不错，但“更快地逃离家庭责任”才更像是设定目标的料。
可测量性：如果你测不了，那它到底发生没发生？“把屏幕时间从十小时减到只有两小时”就很不错。
可实现性：虽然要瞄准星星，但或许可以先从吊扇或者踏板梯开始（重力那玩意是个定律）。
相关性：选择对你来说重要的目标，因为为了给前任留下印象实在是太2004了（2004年还没出生？嗯，那正是重点）。
时间限制：把你的目标当作大学作业来对待——不过不要慌张地熬夜。截止日期就像你的闹钟，提醒你拖延是有有效期的。
虽然我超级讨厌闹钟的，但自从我有了闹钟以来，这已经是我连续第四周发表文章了。
Intrinsic Motivation: You Do You
Seeking validation from others is last season. This year, we're all about that Stoic chic – focusing on what you can control, like your emotions and actions, not your social media likes. Remember, YOU, and you alone matter in the journey of self-growth. You're the main character in your story, not a sidekick like Watson to Sherlock or Robin to Batman.
What's Stoicism?
Well, I can't really explain this with a few words, but I've read a few books on this topic that I think are quiet Stoic. If you're interested in self-growth or struggling at the moment. Have a read of any of these books. I promise they help.
A booklist:
"A Guide to the Good life: The Ancient Art of Stoic"
"The Obstacle Is the Way"
"Courage Under Fire"
"The Daily Stoic"
Intrinsic motivation is about finding that inner spark, the fire that keeps burning, even when your plans are more frosted than Songhua River in North East China in mid January. It's doing something because it lights you up inside, not because you're eyeing the prize like Gulu staring at a tuna can.
Note that, there is the difference between wanting to get fit because you love the feeling of beating your personal best at the track and wanting to get fit because your high school/university reunion is coming up and you need to show Li Lei or Han Meimei that you've glowed up.
内在动机（敬真我）
寻求他人的认可已经是上个季度的事了。今年，我们全都关注那种斯多葛风格——专注于你能控制的事情，比如你的情绪和行动，而不是你的社交媒体点赞。记住，只有你自己，在自我成长的旅程中才是真正重要的。你是自己故事的主角，不是像华生对于福尔摩斯或者罗宾对于蝙蝠侠那样的配角。
内在动机是关于找到那个内在的火花，那把即使在计划比中国东北松花江一月中旬还要冰冻时也依旧燃烧的火。这是因为它在内心点亮你，而不是因为你像Gulu盯着金枪鱼罐头那样眼睛盯着奖品。
注意，想要变得健康因为你喜欢在跑道上超越个人最佳的感觉，与因为你的高中/大学同学聚会即将到来，你需要向李雷或韩梅梅展示你已经蜕变，这两者之间是有区别的。
Small Changes, Big Results: Micro-Habit, the Game-changer
Big changes scare small minds and also, honestly, me. So, let's break it down to micro-habits like writing one section a night until the blog post finishes itself or pulling two chin-ups before you post on social media. It's about celebrating the tiny victories because the big ones take their time like good wine.
Ever heard of the butterfly effect? It's the idea that small changes can lead to significant results. This is your permission slip to start small. Don't overhaul your life overnight. That's like trying to eat a bun in one bite or lose weight with one run.
Incorporate tiny habits that snowball into life-changing transformations. Drink a glass of water every morning. Read one page of your chosen book in New Year resolution each day. Before you know it, you'll be hydrated and halfway through your novel, wondering, “When did I become this powerhouse?”
小变革，大成果：微习惯，改变游戏规则
大变革吓到了小心灵，老实说，也吓到了我。所以，我们来简化成微习惯，比如每晚写一节，直到博客文章自己完成，或者在社交媒体上发帖前做两个引体向上。这是关于庆祝那些小胜利的，因为大胜利像好酒一样，需要时间。
你听过蝴蝶效应吗？这是一个观点，认为小变化可以带来重大结果。这就是你开始小事的许可证。不要一夜之间彻底改变你的生活。那就像试图一口气吃下一个包子，或者一跑就想减肥一样。
纳入微小的习惯，这些习惯会像滚雪球一样汇聚成改变生活的转变。每天早上喝一杯水。每天阅读新年决心书单中选定的书的一页。不知不觉中，你会发现自己水分充足，小说看了一半，惊问：“我什么时候变成了这样的能手？”
Progressive Overload: Not Just for Gym Bros
Ever heard Jeff, my all-time favourite gym/face pull guy, talk about progressive overload? It's not just him flexing. It's science. The idea is to gradually increase the stress on your body during training. Apply the same to your brain – learn a new word/phrase today, two tomorrow, and by next year, boom, you're as good as a native English-speaking toddler. Or at least, you won't have much difficulty understanding my blog posts run out of posts of your effort on social media.
Challenge yourself a little more each day. Read more complex books. Take on slightly more challenging projects. It's like leveling up in a mobile phone game, but the prize is self-improvement instead of "Victory" or "Winner Winner Chicken Dinner". And yes, occasionally, you'll face a boss level that feels unbeatable, but remember: respawn is always an option.
渐进性超载：不仅仅适用于健身达人
你有没有听过我最喜欢的健身/面部拉伸家伙Jeff谈论渐进性超载？这不仅仅是他在炫耀；这是科学。这个理念是在训练中逐渐增加对你身体的压力。同样的原理也适用于你的大脑 - 今天学一个新单词/短语，明天学两个，到明年，砰，你就和一个说英语的本地幼儿一样厉害了。或者至少，你看懂我的博客文章或在社交媒体上分享你的努力时不会有太多困难。
每天给自己一点更大的挑战。阅读更复杂的书籍。承担稍微有点难度的项目。这就像在手机游戏中升级，但奖励是自我提升，而不是“胜利”或“大吉大利，晚上吃鸡”。是的，偶尔，你会遇到感觉无法战胜的Boss级别，但记住：重生始终是一个选项。
Finding the Tools You Need
Last but not least, arm yourself with the right tools. We've come a long way from starting fires by rubbing sticks together to writing with pens and traveling by plane across the globe. Each advancement was a tool that made life easier, more efficient, and opened up new possibilities. Find apps, communities, books, or even a trusty old planner that helps you stay on track and improve your efficiency. Because sometimes, a little help from our friends (digital or otherwise) is what we need to make the dream reality.
But DO NOT overthink about which tool you should use. Unless you're filling in an automatic cat feeder with a spoon, using a cup or a bowl really makes no difference.
寻找合适的工具
最后但同样重要的是，为自己配备正确的工具。我们已经从用摩擦木棍生火的时代走到了用笔书写、乘飞机环球旅行的今天。每一次进步都是一种让生活变得更简单、更高效、并开启新可能的工具。寻找能帮你保持正确轨道并提高效率的应用程序、社区、书籍，或者甚至是一本可靠的旧日程规划本。因为有时候，我们需要一点来自朋友们（无论是数字化的还是其他）的帮助，才能将梦想变为现实。
但请不要过度思考你应该使用哪种工具。除非你是用勺子给自动喂猫器装食物，用杯子还是碗其实真的没什么区别。
Embarking on the self-improvement journey is like deciding to make pasta from scratch on a weeknight. It's ambitious, a bit messy, but so rewarding. Remember, Rome wasn't built in a day, and neither is your best self. But with SMART goals, a dash of intrinsic motivation, micro-habits, a sprinkle of progressive overload, and the right set of tools, you're not just building a city. You're actually crafting an empire of your own.
