坚持每天10分钟做一件小事 | 见证小坚持的大力量

The Incredible Progress of Daily Practice


Lately in my life, I've been repeatedly reminded of the power of practicing something regularly.


Daily is best, I've learned, but several times a week works well too.


You'd be surprised how much progress you can make with even a small amount of practice, applied regularly.


Some examples in my life recently:


A daily yoga practice of just 10 minutes: I am not an experienced yogi, I'm very inflexible, and becuase I only practice yoga sporadically, I don't really make any progress. But recently I committed to practicing yoga for just 10 minutes a day (a few sun salutations, mostly) … when I started, my shoulders would get exhausted in downward dog fairly quickly.

每天做短短 10 分钟瑜伽:我不是一个经验丰富的瑜伽达人,身体也不怎么柔韧,再加上我只是偶尔才练一练,所以我的瑜伽水平实在是没什么进步。但是,最近我下定决心每天练习瑜伽短短 10 分钟(大部分时候就是做几个拜日式)…… 刚开始的时候,每次做下犬式时,我的肩膀总是很快感到疲乏。

But now, I'm able to hold the poses for longer without tiring as much! I've really seen some solid progress with just 10 minutes of daily practice. Of course, that's not the point of yoga (it's a mindfulness practice), but it's still amazing to see that kind of progress.

但是现在,我可以保持姿势更长时间,也不觉得那么累了。我确确实实看到了每天练习仅仅 10 分钟带来的进步。当然了,这不是瑜伽的核心所在(毕竟瑜伽是一种正念修行),但这样的进步还是让我非常惊喜。

Running 3-4 times a week with Eva: Eva and I started doing a half-marathon training plan by No Meat Athlete about 6 or 7 weeks ago. We do 3-4 runs a week (depending on our schedules), and when we started out, we were both pretty out of shape. Eva had to stop a couple times even on a 2-mile run, and I was far from my peak running shape.

每周和 Eva 跑步 3-4 次:大约 6-7 周前,和 Eva(作者妻子——译者注)开始了 No Meat Athlete(一个提供素食运动方案的机构)的一个半马训练计划。根据我们的日程安排,我们每周会跑 3-4 次。刚开始的时候,我们两个的体能状况都不太好。Eva 即便只是跑个两英里,也需要停上好几次而我也远远达不到我的最佳跑步状态。

But six weeks into it — just doing short runs — we can see a huge difference. At no point did we push ourselves too hard, but just doing it regularly really made a solid amount of progress.

但是在我们坚持 6 周之后(而且仅仅是短跑),我们看到了巨大的差异。这个过程中我们从来没有把自己逼得太紧,仅仅是坚持定期跑步,但它却着实为我们带来了可观的进步。

Studying go for just 10-20 minutes a day: I've been studying the ancient Chinese game of go this year, and I'm still very weak at it. Honestly, if I had more time to study, I might be much stronger. But instead, I've been just doing about 10-20 minutes of studying a day, and I'm still making noticeable progress with my calculating ability. Still not strong, but I'm getting stronger slowly, just putting in a minimal amount of study time.

每天学习 10-20 分钟围棋:我今年一直在学习围棋,目前下得还不太好。实话实说,如果我能有更多时间来学习,我应该会比现在更强。但是,实际上我每天只花 10-20 分钟来学习围棋,却仍然在计算能力上取得了明显的进步。虽然能力还是差了些,但我在慢慢地变得更强,而这只需要花费我最小限度的学习时间。

Chinups with my son 3 times a week: In the last couple of weeks, my 13-year-old son and I decided to do a chinups challenge. Three times a week, we do five sets of chinups during the day. When I started out, I could only do 10-11 chinups per set, but now I can do 16-17 each set. In less than two weeks. That kind of progress is encouraging.

每周和儿子做 3 次引体向上训练:最近的几周,我 13 岁的儿子和我决定进行引体向上挑战 —— 每周 3 次,每次在天内做 5 组。刚开始的时候,我每组只能做 10-11 个引体向上,但是现在已经可以做 16-17 个了。花了不到两周的时间,就能有这样的进步可以说是非常鼓舞人心了。

Daily focus sessions by a client: I have a coaching client who does daily focus sessions, training himself to focus on something longer. He just does 15-minute sessions every day, which isn't a lot. But he's seen his ability increase noticeably, even when he's not doing a focus session.

每天进行专注训练:我的一个客户每天都会进行专注力训练,来锻炼他自己更长时间地专注于某件事情的能力。他每天训练的时间不太长,只有 15 分钟。但是他发现,即便在训练之外,他的专注能力明显提高了。

Just a small amount of daily practice, or at least a few times a week. It's powerful. Here's what I've learned:


If you're studying something, you forget less. It's great to study for a couple hours, but if you don't study for a few days after that, you'll start forgetting. Daily study sessions, even if they're short, interrupt the forgetting process. Therefore it's more efficient, as you don't slip backwards but keep making forward progress.


If you are weak, you get stronger without injury. It's hard to get stronger when you're weak (at yoga, running, chinups, whatever). But small regular doses will get you stronger, slowly. If you give yourself big doses, hoping for faster progress, you're more likely to get injured, burn out, or get demotivated because of the difficulty level. Slow and small is better. 


Progress isn't noticeable in the first week, but it is after a couple of weeks. If you're just giving yourself small training or study doses, you won't see any difference at first. That's OK, keep doing it. After a couple of weeks, you'll notice some solid progress, and a month into it, you'll see major improvement. Keep at it.


Small doses make it easy to do daily. If you want to train for an hour a day, that is only sustainable for awhile. Eventually you'll run out of energy, or things will get busy and you won't have the time for your hourlong session.

“小剂量”练习更容易每天坚持。如果你想每天训练 1 小时,你或许只能坚持这么做一小段时间。最终,你会感觉自己被掏空,或被忙碌的生活缠身无暇完成每次一小时的训练。

Maybe you'll miss 2-3 days in a row — now you've lost motivation, and you're discouraged. It's better to do it in small doses, because it's easier to get started when you know you're just doing 10-15 minutes, and it's easier to find the time and motivation for small sessions.

你可能会连续两三天都失约 —— 这个时候的你,不但已经失去动力,而且还变得沮丧灰心所以,“小剂量”的训练,也许会是更好的选择。当你知道你只需要进行 10-15 分钟的“小剂量”训练时,无论是找到行动的时间或者动力,都会变得更加容易。

Make sure it's fun. Doing a chore is boring and hard, and you'll put it off, even if it's just a 10-minute session. Instead, don't make it a chore that you have to get through. Make it a game that you look forward to doing. Or a mini-meditation session that brings peace to your life, a time to relax. Or a moment of magic and loveliness. Create an activity that you'll look forward to.

确保练习的乐趣。做一件苦差事往往既无聊又艰难,即使只需要 10 分钟,你也很可能会把它拖延。因此,不要把日常练习当一个你不得不熬过的苦差事。你应该做的,就是把练习设计成一个令你充满期待的活动,这样一来,你对练习的想法就会改变。例如:

  • “真期待进行这一场游戏!”

  • “等下要去做一下冥想了,终于可以平静下来,放松片刻!”

  • “待会儿的某某某活动,一定会很神奇很美妙!”


Bring the magic of small, regular practice to your life!