Building Iron Discipline: Achieve Your Goals with Unwavering Willpower
严格自律实现目标
词汇：六级| 句法：四级| 文本：六级
刘立军 供稿
When you think of “iron discipline” and “unwavering willpower,” you might picture superheroes, athletes, or a mentor you admire. These qualities – strength, endurance, and self-control – can seem elusive, as if they belong to others but remain out of reach for you. However, these traits aren’t exclusive to a select few; they come from within, and you can develop them too.
当你想到“钢铁般的自律”和“坚定不移的意志力”时，你可能会想到超级英雄、运动员或是你敬仰的导师。力量、耐力和自我控制等品质似乎遥不可及，仿佛只属于他人，而与你无关。然而，这些特质并非某些人的专属，它们源于内心，你也可以培养这些特质。
Understanding Discipline and Willpower 理解自律与意志力
You likely already know the benefits of discipline and willpower. You may recognize their importance and aspire to cultivate them, but they might seem unattainable. The truth is, they’re within your grasp, and the journey begins with self-accountability and honesty. As retired Navy SEAL David Goggins puts it, “The most important conversation is the one you have with yourself.” It’s time to face the truth: discipline requires effort, dedication, and the alignment of your mind and actions with solid principles.
你可能已经了解自律和意志力的好处。你可能意识到它们的重要性，并渴望培养它们，但它们却似乎遥不可及。实际上，它们触手可及，而旅程的起点在于自我负责和坦诚。正如退役海军海豹突击队员大卫·戈金斯所说：“最重要的对话是你与自己进行的对话。” 是时候直面现实了：自律需要努力、奉献，并且要扔你的思想和行动与坚实的原则保持一致。
Start Small: Building Basic Discipline 从小处着手：建立基本自律
The first step to developing discipline is to start with everyday habits and routines. It might seem insignificant to focus on small daily actions when your goals are grand, but starting small is crucial. Admiral William McRaven, in his book Make Your Bed, emphasizes the importance of small tasks: “Make your bed every morning and you will have accomplished the first task of the day. It will give you a small sense of pride and encourage you to do another task and another.” This approach reinforces the idea that little things matter. If you can’t manage the small tasks, achieving the big ones will be even harder.
培养自律的第一步是从日常习惯和例行事务入手。当你的目标宏大时，专注于日常的小事可能显得微不足道，但从小处开始至关重要。海军上将威廉·麦克雷文在其著作《整理你的床铺》中强调了小任务的重要性：“每天早晨整理床铺，你就完成了当天的第一个任务。这会让你产生一种小小的自豪感，并激励你去完成另一个任务，再完成另一个任务。” 这种方法强化了一个观点，即小事也很重要。如果你连小任务都处理不好，要实现大目标就会难上加难。
Even something as simple as maintaining healthy eating habits can set the stage for discipline. Consistently choosing nutritious foods can help establish the discipline needed for more significant challenges. As you make small strides, you build momentum toward your larger goals. Set clear, specific objectives, and visualize them constantly. Knowing that your current actions impact your future success will help you stay focused.
即使是保持健康饮食这样的简单行为也能为自律奠定基础。持续选择营养丰富的食物有助于建立应对更大挑战所需的自律。当你在小事上取得进展时，你就为更大的目标积累了动力。设定明确、具体的目标，并不断在脑海中想象它们。知道你当前的行为将影响未来的成功，这将帮助你保持专注。
Define Your Purpose 明确你的目标
Choosing the right goal is essential. Don’t just pick something because it’s popular or because others are doing it. Your goal should reflect your core values and resonate with you on a personal level. Ask yourself why this goal matters. What motivates you to get out of bed each morning? Goals tied to a strong, emotionally charged purpose are more likely to be achieved.
选择正确的目标至关重要。不要仅仅因为某件事流行或别人都在做而去选择它。你的目标应该反映你的核心价值观，并在个人层面上与你产生共鸣。问问自己，为什么这个目标对你重要。是什么激励你每天早晨起床？那些带有强烈情感驱动力的目标更有可能实现。
For instance, if your goal is to work out regularly, ask yourself why. If it’s just to look cool or because someone told you to, you’ll likely lose interest. But if your goal is to become strong and healthy so you can enjoy life fully, or to set a good example for your children, you’ve attached a deeper meaning to it. This emotional connection can provide the motivation needed to keep going, even when the going gets tough.
例如，如果你的目标是定期锻炼，问问自己为什么。如果仅仅是为了看起来很酷，或因为有人告诉你这样做，你可能很快就会失去兴趣。但如果你的目标是变得强壮和健康，以便你能充分享受生活，或者是为了给孩子树立一个好榜样，那么你就赋予了这个目标更深层次的意义。这种情感上的联系能为你提供必要的动力，帮助你在困难时坚持下去。
The Logic of Willpower 意志力的逻辑
Staying consistent with your goals, especially when they require daily effort, can be challenging. However, success hinges on your ability to stick to your routines. For example, if your alarm rings at 5 a.m., don’t rely on whether you “feel” like getting up. Your brain is wired to seek comfort and might tempt you to hit snooze. Instead, override these impulses by focusing on the long-term benefits of your actions.
要始终如一地朝着目标前进，尤其是当目标需要每日努力时，可能会很有挑战性。然而，成功的关键在于你是否能够坚持你的日常惯例。例如，当你的闹钟在早上五点响起时，不要依赖于你是否“想”起床。你的大脑天生会寻求舒适，可能会诱使你按下贪睡按钮。相反，要通过关注你的行动带来的长期好处，来克服这些冲动。
Willpower often comes down to logic and common sense. You might not always feel like brushing your teeth or washing dishes, but you do it because it’s necessary. The same principle applies to more challenging tasks like exercising or working on a project. If it aligns with your long-term goals, push past any discomfort and just do it.
意志力往往归结为逻辑和常识。你可能并不总是想刷牙或洗碗，但你会去做，因为这是必要的。同样的原则也适用于更具挑战性的任务，如锻炼或完成一个项目。如果它与你的长期目标一致，那么就克服任何不适，直接去做。
To strengthen willpower, try practicing self-control in small ways. For instance, taking a cold shower or enduring brief discomfort can build your mental stamina. Even minor milestones can fortify your willpower, helping you tackle bigger challenges down the road. Personal trainer and powerlifter Kristoff Kjelby advocates for the “Law of Progressive Overload,” which means pushing yourself beyond your comfort zone to gain the momentum needed to achieve even more.
为了增强意志力，可以尝试在小事上练习自我控制。例如，洗冷水澡或忍受短暂的不适可以增强你的心理耐力。即使是微小的里程碑也能增强你的意志力，帮助你应对未来更大的挑战。私人健身教练兼力量举运动员克里斯托夫·凯尔比提倡“渐进超负荷法则”，即要让自己走出舒适区，以获得实现更多目标所需动力。
Eliminate the Victim Mentality 消除受害者心态
Complaining and self-pity don’t solve problems. While it’s normal to face hardships, it’s crucial to move past them. Self-awareness can help you gain perspective and sort out your feelings. Physical activity or journaling can help process emotions and clear your mind. Avoid self-sabotage by being your own best advocate. If necessary, seek professional help to address deeper issues.
抱怨和自怜不能解决问题。虽然遇到困难是正常的，但关键是要克服它们。自我意识可以帮助你获得视角并理清情绪。进行体育活动或写日记可以帮助处理情绪并清理思路。避免自我破坏，做自己的最佳支持者。如果有必要，寻求专业帮助来解决更深层次的问题。
Make Discipline Your Default Mode 让自律成为默认模式
Your initial motivation for change might have stemmed from frustration or disappointment, but it’s vital not to dwell on these feelings. Instead, use them as a catalyst for positive change. As you develop good habits, set meaningful goals, and take charge of your thoughts, discipline and willpower will become second nature.
你最初的改变动机可能源于沮丧或失望，但重要的是不要沉溺于这些情绪中。相反，利用它们作为积极改变的催化剂。当你养成良好的习惯，设定有意义的目标，并掌控自己的思想时，自律和意志力将成为你的第二天性。
Eventually, these traits will define who you are. As Greek philosopher Heraclitus said, “Day by day, what you choose, what you think, and what you do is who you become.” So, who will you become?
最终，这些特质将定义你是怎样的人。正如希腊哲学家赫拉克利特所说：“日复一日，你选择什么，你思考什么，你做什么，决定了你成为什么样的人。”那么，你将成为什么样的人呢？
【词汇】
1. unwavering adj. 坚定不移的
2. superheroes n. 超级英雄
3. elusive adj. 难以捉摸的，难以实现的
4. resonate v. 共鸣
5. snooze v. 打盹，贪睡
6. stamina n. 耐力，持久力
7. catalyst n. 催化剂
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