如何养成写日记的习惯
如何养成写日记的习惯
There are very few habits that have aged well with time as journaling. That’s because it works incredibly well as the inner monologue everyone needs to have for a more productive and healthy living.
很少有习惯随着时间的流逝而变好，比如写日记。这是因为它作为每个人为了更有成效和更健康的生活所需要的内心独白，非常有效。
Journaling makes you self-aware of your own needs, strengths, and weaknesses. By writing down your thoughts, you get more clarity and confidence to make important decisions. It helps steer yourself in the path you want to go to.
写日记能让你意识到自己的需求、长处和弱点。通过写下你的想法，你会更加清晰和自信地做出重要的决定。它帮助你在你想要去的路上引导你自己。
If you are still not convinced, hard data from a Harvard Business school study should help you see the benefits of journaling. The findings of the study showed that employees who were encouraged to write up their experiences at the end of the day performed better. The 15 minutes spent on journaling triumphed over the 15 minutes spent on extra work time.
如果你仍然不相信，来自哈佛商学院的研究数据可以帮助你看到写日志的好处。研究结果表明，那些被鼓励在一天结束时写下自己经历的员工表现得更好。花在记日记上的15分钟战胜了花在加班上的15分钟。
Many researchers and famous thinkers have known to have kept extensive diaries to help them organize their thoughts and keep a record of their findings. Besides being a memory capsule, these diaries offer a lot of insight into how a person can improve themselves and get better at what they do.
许多研究人员和著名的思想家都有大量的日记来帮助他们组织思想并记录他们的发现。除了作为一个记忆胶囊，这些日记还提供了很多关于一个人如何提高自己、如何做得更好的洞见。
Wondering how you can keep up with the habit though? Let me help you with that. Here are some tips and suggestions to help you started with journaling:
想知道怎样才能保持这个习惯吗?让我来帮你吧。这里有一些提示和建议来帮助你开始写日记:
1. Choose Your Medium
选择你的媒介
This is an obvious starting place and the choices are digital or paper. While traditionally, paper has been the most used medium, digital works fine too. The choice comes down to your comfort level and availability.
这是一个显而易见的起点，选择是数字的还是纸的。传统上，纸张是最常用的媒介，数字作品也是如此。这个选择取决于你的舒适度和可用性。
So my advice is – don’t spend too much time trying to choose the medium. Make the choice right away and stick to it.
所以我的建议是——不要花太多的时间去选择媒介。马上做出选择并坚持下去。
Changing mediums often could be confusing and disrupt the thought process.
改变媒介常常会使人感到困惑并扰乱思维过程。
If you choose to go with paper and pen mode, try to find a notebook that works for you. Focus on the process of journaling and not the physical journal. It does not matter if the journal is too fancy, too big or too simple.
如果你选择纸笔模式，试着找一个适合你的笔记本。关注写日志的过程，而不是物理日志。杂志是太花哨、太大还是太简单都不重要。
Try using a dedicated app such as DayOne, Momento and Penzu; or writing tool that can be used offline if you choose to go digital.
尝试使用DayOne、Momento和Penzu等专门的应用程序;或者如果你选择数字化，可以离线使用的书写工具。
Consistency is key to making it a habit. While you can make use of online storage to back up your journal, try to avoid being connected to the internet when you write.
坚持是养成习惯的关键。虽然你可以利用在线存储来备份你的日志，但在写作时尽量避免连接互联网。
Avoid distractions while you write. Your writing time is your ‘me time’. Don’t let that Facebook notification distract you.
写作时避免分心。你的写作时间就是你的“自我时间”。不要让Facebook上的通知分散你的注意力。
2. Kickstart Writing
启动写作
So you have got a pen and paper. Or maybe your phone or laptop. Either way, a blank page is now staring at you. Don’t think hard on finding the perfect words to start your journal. As I say repeatedly, your journal is for your own self.
你有笔和纸。或者是你的手机或笔记本电脑。不管怎样，现在你眼前是一片空白。不要绞尽脑汁去寻找开始写日记的完美词汇。正如我反复说的，你的日记是为你自己写的。
Don’t second guess what you want to write. Just go with the flow. You need not restrict yourself to just prose.
不要怀疑你想写什么。顺其自然就好。你不必局限于散文。
You can write outlines of ideas, notes, make to-do lists, doodles, sketches, scrapbooking and anything you want. Anything you feel should be put in there, can go in there. Just let your creativity take its course.
你可以写下想法、笔记、待办事项、涂鸦、草图、剪贴簿和任何你想要的东西。任何你觉得应该放进去的东西，都可以放进去。让你的创造力顺其自然吧。
3. Use Prompts
使用提示
If required, you can make use of prompts to help you get started with.
如果需要，您可以使用提示来帮助您入门。
Start by having a conversation with yourself.
从和自己对话开始。
· How was your day?
· How do you feel?
· What was new today?
· What did you learn today?
· What made you sad?
· What did you find difficulty with?
· What are you going to do tomorrow?
你今天过得怎么样?
你感觉如何?
今天有什么新闻吗?
你今天学了什么?
什么让你难过?
你觉得有什么困难?
你明天打算做什么?
You can start the day by writing an outline of your plan for the day in the morning and then write again at the end of the day on how it went. This will help you see your progress and be aware of your growth.
你可以在早上写下当天计划的大纲，然后在一天结束的时候再写一遍今天的计划进展如何。这将帮助你看到自己的进步，意识到自己的成长。
4. Be Honest
要诚实
Journaling only works if you are being honest. It is one place where you can know with certainty that you can open up and not be judged. Let out even the darkest of your thoughts and by the end of it, you will gain a little clarity.
只有当你诚实的时候，记日记才有用。这是一个你可以确信你可以敞开心扉而不被评判的地方。即使是你最黑暗的思想也要释放出来，在它结束的时候，你会更加清晰。
When you look back, you can see how far you have come and literally witness your own growth and progress.
当你回顾过去，你可以看到你已经走了多远，亲眼见证了自己的成长和进步。
5. Don’t Skip Writing! Just Write Something, Anything
不要跳过写!随便写点什么都行
There may be days where you feel you have nothing significant to write. Sometimes you may feel too busy to write. But never miss out on writing, in any case. Because only with practice and consistency – a habit forms.
有时你会觉得自己没有什么值得写的东西。有时你可能会觉得太忙而无法写作。但无论如何，千万不要错过写作。因为只有通过练习和坚持，才能形成习惯。
You can even make plans for the future and write down your dreams when it feels pointless. Keep pushing yourself and visualize where you want to be. Journaling will help you trace back and find a way to victory.
你甚至可以为未来做计划，当你觉得毫无意义的时候写下你的梦想。不断督促自己，想象自己想要达到的位置。记日记可以帮助你追溯过去，找到通往胜利的道路。
Write about your ideas, goals, memories, things you are grateful for, feelings, dreams, achievements big and small, all the confusing thoughts you need to get out of, things you can’t say unless to yourself, your own story of life and all the ways you can improve.
写下你的想法、目标、记忆、让你感激的事情、感受、梦想、大大小小的成就、所有你需要摆脱的令人困惑的想法、你只能对自己说的事情、你自己的生活故事以及所有你可以改善的方式。
Productivity starts with being aware of your progress. And that, my friend, happens automatically when you start journaling. Start today and keep writing every day.
生产力始于意识到你的进步。我的朋友，当你开始写日记的时候，这就会自动发生。从今天开始，每天坚持写作。
