For each habit, identify your triggers. What situations trigger your smoking habit (waking in the morning, having coffee, drinking alcohol, stressful meetings, going out with friends, driving, etc.)? Identify all of them, for each habit.

找出每個壞習慣的觸發因子。在哪種情形——早晨散步、喝咖啡、酗酒、重大會議、與朋友外出或者開車時——你會想抽煙？ 搞清楚你的每個壞習慣的觸發因子。

For every single trigger, identify a positive habit you’re going to do instead. When you first wake in the morning, instead of smoking, what will you do? What about when you get stressed? When you go out with friends? Some positive habits could include: exercise, meditation, deep breathing, organizing, decluttering, and more.

 當壞習慣的觸發因子蠢蠢欲動時，立刻做出一個好習慣取而代之。當你早晨醒來時，除了抽煙，你還會做什么？ 當你感到緊張時又會怎么做？ 當你與朋友外出時？ 好習慣包括： 鍛煉、沉思、深呼吸、理順思路、整理衛生等等。

For at least one month, focus entirely on being as consistent with your triggers as possible. That means, every single time those triggers come up, do the positive habit you identified instead of the negative one. The more consistent you are, the better the habit will form. If you sometimes do the new habit when the trigger occurs, and sometimes don’t, the new habit won’t form very well. Try to do it every single time. If for some reason you fail, extend the one-month period and try to be very consistent from that point onward.

 盡可能的堅持好習慣，至少達到一個月。我是指每當觸發因子出現時，馬上拿好習慣做“擋箭牌”。 你的意志力越堅定，好習慣形成的可能性也就越大。 如果你時而做到，時而沒有，那么剛形成的好習慣往往搖搖欲墜。 一定要堅持每次都做到。 如果因為某些原因你失敗了，把一個月的期限延長點，并且從失敗的那刻開始要更加努力堅持。

Avoid some situations where you normally drink and smoke, at least for awhile, to make it a bit easier on yourself. If you normally drink when you go out with friends, consider not going out for a little while. If you normally go outside your office with co-workers to smoke, avoid going out with them. This applies to any bad habit — whether it be eating junk food or doing drugs, there are some situations you can avoid that are especially difficult for someone trying to change a bad habit. Realize, though, that when you go back to those situations, you will still get the old urges, and when that happens you should be prepared.

避免進入誘導你抽煙喝酒的場合，至少維持一陣子，以便讓你更容易戒除這些習慣。如果你跟朋友出去會不免滿上幾杯，那么可以考慮一下暫時不參加這些聚會。 如果你喜歡跟同事在辦公室外抽煙，那么應當避免這種情況的發生。 這適用于改正任何壞習慣——無論是喜歡吃垃圾食品還是吸毒，某些場合會讓你的陋習變本加厲，所以一定要遠離。 而且，要知道一旦你重回這些場所，仍然會產生同樣的沖動，所以當一切發生時做好心理準備。

 Realize that your urges will be strong, but they will go away after a few minutes. They come in waves, but just ride out the wave. Find strategies for getting through the urges — deep breathing, self massage, eating frozen grapes, walking around, exercising, calling a friend who will support you.

記住一點：你的欲望會很強烈，但是幾分鐘后便會煙消云散。欲望之浪波濤洶涌，你必須沉著應對，安然度過。 找出克服沖動的小竅門——深呼吸、自我按摩、吃冰葡萄、散步、鍛煉或者給一個支持你的朋友打電話。

Ask for help. Get your family and friends and co-workers to support you. Find an AA group in your area. Join online forums where people are trying to quit. When you have really strong urges or a really difficult time, call on your support network for help. Don’t smoke a cigarette, for example, without posting to your online quit forum. Don’t have a drop of alcohol before calling your AA buddy.

尋求幫助。求助于你的家人、朋友和同事。 加入你住所附近的嗜酒者互誡協會（AA group）。 去論壇灌水，大家一起相互監督戒煙戒酒。 當你的沖動無法抑制或者覺得日子難熬時，求助于你的網絡吧。 比如，如果忍不住抽煙了就要在論壇上匯報情況，不得隱瞞。 喝酒之前先給戒酒協會的伙計打個電話。

Staying positive is key! You will have negative thoughts — the important thing is to realize when you’re having them, and push them out of your head. Squash them like a bug! Then replace them with a positive thought. “I can do this! If Leo can do it, so can I!” :)

 保持積極樂觀才是關鍵所在。你可能會產生消極的想法——不過這并無大礙，只要你意識到了并且將之拋諸腦后即可。 像消滅蟲子一樣消滅這些想法！ 然后積極地思考吧。 “我可以做到的！ 既然Leo能做到，我也可以！” :)

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