改变一个习惯是一项艰苦的工作，不同的过程对不同的人起作用。当你试图改变一个习惯时，博客作者Sam Spurlin建议你放慢这个过程，并在开始之前花整整一个月的时间专注于原因。

斯普林的想法是，你把一个习惯分解成小块，然后在很长一段时间内专注于这些小块。这不仅仅包括你的行动，还有你的思想。这就意味着在改变习惯之前花一个月的时间来思考这个习惯。例如，Spurlin列出了一种解决咬指甲习惯的潜在方法：

• Spend a month thinking about and writing about why you want to stop biting your fingernails. Get every single reason, thought, and impulse down on paper.
• Write down what you were doing and/or thinking about immediately before each time you started to bite your fingernails.
• Keep a running tally of every time you notice yourself biting your fingernails.
• Pick a hand. Focus on only using the nail clipper on that one hand for an entire month. Notice the difference between your hands. Which one feels better?
• Switch hands. Focus on only using the nail clipper on that one hand for an entire month. Notice the difference between your hands. Which one feels better?
• Spend a month not biting your fingernails. If you do, notice what you were thinking/doing when you did.
• Look at your notes and figure out how you can address those specific thoughts/activities (I've noticed I bite my fingernails when I'm reading so I gave myself something to chew on while I read, like a toothpick).

这个过程听起来慢得离谱，但它应该是这样工作的。习惯的形成是艰难的，在某些情况下需要一个非常规范的方法来真正建立它。这对每个人都不同，但如果你一直在努力养成（或摆脱）一种习惯，这是一种值得考虑的方法。

30天不会改变你的生活

四月前的照片。