We'veallfacedthedisappointmentandguiltthatcomesfromsettingagoalandgivinguponitafteracoupleofweeks.Sustainingmotivationforalong-termgoalishardtoachieve,andyetthebestgoalscanusuallyonlybeaccomplishedinafewmonthsorevenyears.
Howdoyouchangeyourhabits?Focusononehabitatatime,andfollowthesesteps:
Positivechanges.Ifyou'retryingtochangeanegativehabit（quitsmoking）,replaceitwithapositivehabit（runningforstressrelief,forexample）.
积极改变。如果你想克服自己现在一个坏的习惯，譬如抽烟，最好的办法就是用一个积极的习惯去替换它。
Takeona30-daychallenge.Tellyourselfthatyou'regoingtodothishabiteveryday,atthesametimeeveryday,for30straightdayswithoutfail.Onceyou'repastthat30-daymark,thehabitwillbecomemucheasier.Ifyoufail,donotbeatyourselfup.Startagainonanew30-daychallenge.Practiceuntilyousucceed.
给自己定一个30天的计划。要求自己每天都这样做，在每天都同一个时间，坚持30天。
Commityourselfcompletely.Don'tjusttellyourselfthatyoumightorshoulddothis.TelltheworldthatDEFINITELYwilldothis.Putyourselfintothis100percent.Telleveryoneyouknow.Emailthem.Putitonyourblog.Postitupatyourhomeandworkplace.Thispositivepublicpressurewillhelpmotivateyou.
全身心的做一件事，不要告诉自己你应该去做这件事，或你可以做这件事，而是你必须做这件事。把自己100%的精力放在这件事上。放在你的博客上，这些正面的压力会激励你。
Setuprewards.It'sbesttorewardyourselfoftenthefirstweek,andthenrewardyourselfeveryweekforthatfirstmonth.Makesurethesearegoodrewards,thatwillhelpmotivateyoutostayontrack.
犒劳自己。最好在第一个星期结束的时候犒劳自己，接着是第一个月，这样继续，这样会激励你。
Plantobeatyoururges.It'sbesttostartoutbymonitoringyoururges,soyoubecomemoreawareofthem.Trackthemforacoupledays,puttingatallymarkinasmallnotebookeverytimeyougetanurge.Writeoutaplan,beforeyougettheurges,withstrategiestobeatthem.Weallhaveurgestoquit-howwillyouovercomeit?Whathelpsmemostaredeepbreathinganddrinkingwater.Youcangetthroughanurge-itwillpass.
抑制放弃的冲动。每个人都有想放弃的时候，把这些原因写下来，做别的事情来分散它，譬如深呼吸，喝水，等等，放弃的冲动很快就会消失。
Trackandreportyourprogress.Keepalogorjournalorchartsothatyoucanseeyourprogressovertime.Iusedarunninglogformymarathontraining,andaquitmeterwhenIquitsmoking.It'sverymotivatingtoseehowfaryou'vecome.Also,ifyoucanjoinanonlinegroupandreportyourprogresseachday,oremailfamilyandfriendsonyourprogress,thatwillhelpmotivateyou.
记录进步。通过日志或者博客记录自己的成长。这样你可以清楚地知道自己离目标还有多远。