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Most habits are good.
大多数习惯都是好的。
They are working for you, you just don't realize it.
它们在为你服务，你只是没有意识到而已。
There are parts of our brain that we really don't understand how they work.
大脑中有些部分，我们完全不了解它们的运作方式。
We don't have access to them.
我们接触不到它们。
I've called these the 'Second-self.'
我把它叫做“第二自我”。
It's another self that we don't interact with very much.
那是另一个我们很少与之互动的自我。
We just see the effects of our habits, but we don't necessarily control them.
我们只是看到了习惯产生的影响，却并不一定能控制它们。
And because we don't have access to it, we are very much influenced by the things we can know.
因为无法接触到它，我们很大程度上受到了所能知道的事情的影响。
And the 'Introspection Illusion' is our tendency to focus too much on the pieces that we know, the experiences we have; our feelings, our beliefs, the reasons why we do things.
而“内省幻觉”是指我们倾向于过度关注我们所知道的、我们所拥有的经历、我们的感觉、我们的信念以及我们做事的原因。
So you don't recognize that a lot of the things that you do are out of habit instead of out of choice.
所以你没有意识到，你做的很多事都是出于习惯，而非出于选择。
It's hard to imagine that people back in the 1990s did not know that they were supposed to eat more fruits and vegetables than they are, but they didn't.
很难想象，20世纪90年代的人们不知道他们应该比现在吃更多的水果和蔬菜，但他们没有。
The 5 A Day Program was extremely successful.
“一天5个计划”非常成功。
In one way, it convinced us all to eat more fruits and vegetables.
在某种程度上，它说服了我们所有人吃更多水果和蔬菜。
So it was really effective at informing people, getting them to realize they should change their behavior.
因此，它在让人们意识到应该改变自己的行为方面非常有效。
They were just trying to convince people, thinking, "If we can only get people to realize they need to do this, they will of course do it because it's good for your health."
它想说服人们，“只要我们能让人们意识到他们需要这样做，他们就会这样做，因为这对健康有好处。”
People don't work that way.
但人们并不是这样的。
The campaign did not change people's habits.
这场运动并没有改变人们的习惯。
It changed their understanding.
它改变了人们的理解。
So the habit is a default.
但习惯是默认的。
It's what you do when you're not thinking, and you intervene on that with more conscious, thoughtful decisions.
习惯是不假思索就会去做的事，你需要有意识、有思考的决策去干预它。
Again, you have this 'habit self' out here, eating things that we've all eaten all along before the campaign.
同样，你有一个“习惯自我”，在活动之前，吃着我们一直都吃的东西。
And then, our 'decision-making self' feeling guilty because we're not following through with what we now know we should do.
然后，我们的‘决策自我’感到内疚，因为我们并没有做自己该做的事。
The habit system is not part of our conscious awareness; it's part of the unconscious.
习惯不是我们有意识的一部分；它是无意识的一部分。
So if you have these two systems, the question is, 'How do they relate to each other?'
因此，如果我们有这两个系统，那问题是，“它们之间是如何联系的？”
Unless we have some understanding of how that works, it sets us up to be fighting ourselves.
除非我们了解它的工作原理，否则它会让我们自取灭亡。
So we have habits to do one thing that we don't really recognize, and then we have our conscious thoughts and feelings on the other hand.
我们习惯于做不怎么留意的事情，另一方面，我们又有有意识的思考和感受。
And in order to really meet your goals effectively, those two things have to be more integrated.
为了有效地实现你的目标，这两者之间必须要更紧密地结合在一起。
If you are a successful person, your habits and your more conscious, 'thoughtful self' are definitely working together.
如果你是成功人士，你的习惯和你更有意识、更有思想的自我肯定是共同作用的。
What we've learned in the past couple of years is that people who have really good self-control are actually acting on habit.
我们在过去几年中了解到的是，真正拥有良好自控力的人实际上是在根据习惯行事。
They had figured out how to form habits that met their goals- for health, for productivity, for relationships.
他们已经明白了如何养成符合他们目标的习惯--为了健康、为了效率、为了人际关系。
Having an effective habit can set you up to do the things that you want in life, and can integrate both your habit self and your more thoughtful, conscious self.
拥有有效的习惯可以让你做想做的事，并且会把你的习惯自我和更有思想、更有意识的自我结合在一起。
