養(yǎng)成每天反思，回顧習(xí)慣的五大理由，如何去執(zhí)行它。

by Jeff Cobb

杰夫 科布著

If your life is anything like mine, your days often fly past in a complete blur. Up early in the morning, get the kids off to school, or the dog out, or head for the gym – or all of the above. Make the trek to work. Grind through the day’s meetings, e-mails, and phone calls. Then home for the evening routine, and before you know it, the alarm rings and you start again.

如果你生活的點(diǎn)滴都如我的一樣，日子總是過得很混沌。早上早起，送孩子到學(xué)校，或者溜溜狗，又或者去健身房——或者以上的全部。讓所有的鏈條都運(yùn)轉(zhuǎn)起來。參加會議，回復(fù)郵件，接聽電話等，然后回家完成每天晚上常規(guī)的事情，在你意識到這些之前，你的定時鐘又響了，你又開始日復(fù)一日的輪回了。

Chances are, if you are here reading this blog, you make at least a semi-conscious effort somewhere in there to continue learning. Maybe you’ve got a book tucked away in your bag, or a couple of blogs you check in on, or a course you take in the evenings at the community college. But how often do you take the time to stop for a few minutes and reflect?

如果你正在讀這篇文章，有可能是你腦里的某個區(qū)域有一半激活并意識到要繼續(xù)學(xué)習(xí)。也許你書包里裝了幾本書，或者你正在瀏覽幾個博客，或者你正在社區(qū)大學(xué)上著夜校。但是你多久才會停下來幾分鐘回頭溫故一下呢？

I still have miles to go in developing this habit, but I can say that it is something I have truly gotten better at since I started blogging a couple of years ago. I don’t think it would even be possible to keep coming up with new things to write about for Mission to Learn if I didn’t take time daily to reflect on various aspects of my life. But more importantly, taking the time to reflect is, in my opinion, one of the surest ways to consolidate learning and continue to grow.

我仍要做出很大的努力才能養(yǎng)成這個習(xí)慣，但我敢說自我兩年前開始寫博客以來，很多事情都變好了。如果我每天不溫習(xí)或回顧我生活的各個方面，我不認(rèn)為我還有新東西新想法發(fā)表在Mission to Learn里。但是更重要的是，花時間去回顧，去反思。以我看來，這是一個鞏固知識，繼續(xù)成長的方法之一。

If you don’t currently make reflection a daily habit, I strongly recommend you try it. Here are just a few of the ways reflection can impact your life and your learning:

如果你現(xiàn)在還沒有養(yǎng)成每天回顧的習(xí)慣，我強(qiáng)烈建議你嘗試一下。以下是幾個能夠影響你的生活學(xué)習(xí)的反思回顧的方法

1. It helps you learn from – and get past – your mistakes 

1,它可以幫助你吸取過去的經(jīng)驗(yàn)教訓(xùn)

“I have not failed, I’ve just found 10,000 ways that won’t work,” Thomas Edison is often quoted (or perhaps misquoted) as having said. You can bet Edison spent time going back over his mistakes and failures, but he did it as a means of finding his way forward to future successes.

“我沒有失敗，我只是嘗試了10000種不湊效的方法” ，托馬斯 愛迪生的這句話經(jīng)常被人引用（或許是錯誤的引用了）。你可以斷定的是愛迪生確實(shí)有花時間回顧他先前的錯誤和失敗，但是正因?yàn)槿绱?，他才能獲得成功。

2. It helps you learn from – and celebrate – your successes.

2. 它能幫助你怎樣慶祝你的成功

We can and should learn from our mistakes and failures, but there is also evidence that we may learn more from our successes.  In any case, there is not much joy in living and learning if we don’t take time to acknowledge the things we have done right – and build upon them.

我們能夠且應(yīng)該從我們的錯誤和失敗中吸取經(jīng)驗(yàn)，但又有證據(jù)表明我們從成功的事例中能學(xué)到更多，無論如何，生活不單是喜悅，要知道如果我們不花時間去慶祝我們做對的事情的話，如果建立開心快樂的生活

3. It helps you make connections and generate new ideas.

3.它讓你的知識流通起來并產(chǎn)生新的想法

When you take time to think back through your experiences, you almost inevitably begin to see connections among them that were not obvious at first. One thing always leads to another when you are reflecting, and before you know it, you’ve got a great new idea – whether for a convenient, affordable way to provide light to the average household, like Edison, or…uh, a new blog post  

當(dāng)你花時間去思考回顧你的經(jīng)歷，你必然能夠看到事物與事物之間的聯(lián)系，這是我們一開始沒有覺察到的。當(dāng)你進(jìn)行反思，回顧的時候，會發(fā)現(xiàn)一件事情總是導(dǎo)出另一件事情，在你意識到之前，你已經(jīng)有新的想法了——不管是為每一個家庭提供方便的，可負(fù)擔(dān)得起的燈泡，像愛迪生，或者。?？傊际且粋€新的想法

4. It helps you to help others

它使你能夠去幫助別人

Ideally, those connections you see when you reflect include connections to others. No learner is an island. How can you share what you’ve learned and how you have learned it in a way that benefits others? I think that simple question tends to be the foundation for so many successful personal relationships as well as busineses and nonprofit initiatives. And it all starts with reflection.

理想狀態(tài)上看，當(dāng)你反思回顧所看到的那些聯(lián)系也包括了和其他人的聯(lián)結(jié)。沒有一個學(xué)者能夠孤立起來。怎樣才能夠和別人分享你所學(xué)的和你通過這種有益于他人學(xué)習(xí)的方法是怎么學(xué)到的？我想就是這個簡單的問題，建立了許多成功的人際關(guān)系，商務(wù)關(guān)系和無盈利的積極想法。所有的這些都起源于反思，回顧。

5. It gives you perspective and helps you relax.

5.它提供你一個遠(yuǎn)景，幫助你放松

So many of us, myself included, live lives that are overly busy and flooded by a continual stream of new information. We make mistakes, get overwhelmed, succumb to stress. Taking a few minutes daily to reflect, though, has an incredibly calming effect. It can help us put all of our efforts into perspective. Living and learning are not about some grand, ultimate goal. They are simply about learning and living. Relax.

許多人，包括我自己，都生活在過分忙碌，被信息流淹沒的時代。我們錯了，精疲力盡，承受種種壓力。然而，只要每天花幾分鐘的時間進(jìn)行反思，回顧，我們就能得到非常平靜的效果。沉思讓我們將我們所有的努力都放在未來的遠(yuǎn)景圖上。生活學(xué)習(xí)不單單是一個宏偉的，終極的目標(biāo)。只是學(xué)習(xí)和生活，放松點(diǎn)兒。

How to Make Reflection a Daily Habit

怎么樣養(yǎng)成每天反思的習(xí)慣

If reflection isn’t something you feel you do enough, consider making it a habit. Here are some suggestions for doing that:

如果你覺得關(guān)于沉思反思你做得還不夠多的話，把它變成你的習(xí)慣吧。以下是一些建議教你怎么去形成這個習(xí)慣：

1.  Commit to it. 

1.決心去執(zhí)行

Nothing becomes a habit if you are not willing to consciously commit to it, and I think a lack of commitment is one of the main reasons reflection doesn’t happen. We all know instinctively that it is a good idea, but it’s too easy to put it in the “Someday” bucket. Tell yourself clearly, consciously that you will make reflection part of your daily learning habit.

如果你不是自愿自我意識要去做的話，沒有什么能成為一種習(xí)慣。我想沉思不夠的主要原因之一是缺少決心吧。我們都知道直覺-無意識的東西是個好東西，但是它太容易就被遺忘在那天里了。明確地告訴你自己，自覺地讓反思回顧成為你每天的學(xué)習(xí)習(xí)慣。

2. Figure out what works

2.要清楚什么方式適合你

Reflection can take many forms. Take some time to find the one that is right for you.  Here are some suggestions:

沉思有很多種方式。花時間去找尋適合你的方法。

You may just want to sit quietly for several minutes, perhaps along with some simple breathing exercises. 

你可能只是需要靜坐幾分鐘，或許伴隨一些簡單的呼吸練習(xí)。

Or maybe start a one-sentence journal. This one comes from Leo  Babauta via Gretchen Rubin of The Happiness Project (a great blog). It’s just what it sounds like. Write one sentence (or thereabouts) a day. You’ll be amazed at what you have captured by the end of a year. 

或許養(yǎng)成寫一句話的日記。這是從The Happiness Project(很好的一個博客）里L(fēng)eo babauta via gretchen rubin的建議里抄下來的。也就是說，每天寫下一句話，一年以后，你會受益于你所寫的話語。

Consider blending reflection with exercise. This doesn’t work for everyone, but runners in particular seem to be able to make it work. Personally, I need to slow down a bit and walk if I am going to reflect while exercising – which I often do. 

采取混合式邊鍛煉邊沉思。這不是每一個都適用，但是運(yùn)動員田徑員特別適合這個方法。就我來說，如果我采用如我經(jīng)常采用的邊鍛煉邊沉思的話，我會慢一點(diǎn)。

Write about it publicly. Where do you think this blog post came from? The decision to blog or post to some other place that people can see – like a forum – can help hold you accountable. More importantly for some people, it can lead to a network of others who connect with and engage in your reflections, which can lead to positive reinforcement. 

公開發(fā)表你的想法。你認(rèn)為這篇文章來自哪里？發(fā)表博客或公布在一些人們能夠看到的地方，如論壇，能夠幫助你得到更多的支持。對一些人來說，更重要的是，這樣能夠?yàn)槟切﹨⑴c和采用你的沉思方法的人有更廣闊的聯(lián)系，產(chǎn)生正面效應(yīng)。

3. Focus on doing it at the same time, every day. No exceptions. No matter which approach you choose, get into the reflection habit by taking just a few minutes at the same time each day to reflect. People tend to think of reflection as an end of day thing. Personally, I find it most helpful when I do it first thing in the morning, before everything else. That’s when my mind is clearest. Do what works for you, but however you go about it, it’s good if you have a trigger (such as, “right after I brush my teeth”). This will help establish the habit. If it helps, consider signing up for an online service that sends you a daily reminder at the same time each day.

3.每天，專注于你所做的。沒有期望。無論你采用什么方法，每天在同一時間，花幾分鐘的時間養(yǎng)成反思，沉思的習(xí)慣。人們會認(rèn)為反思應(yīng)該是一天當(dāng)中最后的一件事情。我認(rèn)為，早上當(dāng)我開始做第一件事情的時候進(jìn)行反思，回顧效果會更好，那時候我的思維是最清醒的。找到合適你的方法，執(zhí)行它。但最好是有一個固定時間（比如：我刷牙之后）。這樣幫助你養(yǎng)成這個習(xí)慣。如果你發(fā)現(xiàn)沉思真的湊效的話，可以考慮使用在線服務(wù)，讓它每天同一時間提醒你進(jìn)行反思。

4. Move from narrow to broad. I find it helps to focus in on small, recent things first. What’s happened the prior day (or earlier in the day, depending on your timing). What are the things that went well, or could have gone better. How? Move from there into your broader, day-to-day work and life. Finally, connect these smaller, more recent experiences into your life as a whole and any goals you have set for yourself.  Thinking through – and then moving beyond – the more narrow parts of your day-to-day experience and out into a broader vision really helps with developing a sense of perspective.

4.移向更開闊的視野上去。一開始，我認(rèn)為專注于小的，近期的事情會有幫助。比如前天（或者今天更早一些，取決于你的時間）。什么事情變得越來越好或是有可能慢慢變好。怎么變好？從這個視野里出來，來到更開闊的視野，到每天的工作和生活。最后，把這些小事，近期的經(jīng)歷都糅合起來，作為一個整體，或是制定你自己的任何目標(biāo)。認(rèn)真回顧，然后繼續(xù)前行，把每天的細(xì)小的經(jīng)歷放到一個更開闊的視野上，真的能幫助我們形成長期目標(biāo)。