Easy: Don’t — DO NOT — set a difficult goal. Set one that is super, super easy. Five minutes of exercise a day. You can do that. Work your way to 10 minutes after a month. Then go to 15 after 2 months. You can see what I mean: make it easy to start with, so you can build your habit, then gradually increase.
5.轻易：不要-不要-制定一个苛刻的目标。制定一个极其轻易完成的目标。每天锻炼五分钟。你可以做到的。一个月后把锻炼工夫增加到特别钟。两个月后变成十五分钟。你可以明白我的意思：计划开始时要轻易执行，为的是培养你的习惯，然后逐步增加。
Specific: By specific, I mean what activity are you going to do, at what time of day, and where? Don’t just say “exercise” or “I’m going to walk”. You have to set a time and place. Make it an appointment you can’t miss.
6.详细：所谓的详细，我的意思是指你打算选择何种锻炼项目，在一天的什么工夫段，地点选择在哪里?不要简朴的说“我在锻炼”或者“我打算去散步”。制定一个详细的你不可能错过的计划。
Trigger: I recommend that you have a “trigger” right before you do your habit. For example, you might always brush your teeth right after you shower. The shower is the trigger for brushing your teeth, and because of that, you never forget to brush your teeth. Well, what will you do right before you exercise? Is it right after you wake up? Right after your coffee? Right when you get home? As soon as you take off for lunch? A trigger that you do every single day is important.
7.触发事件：我建议在你的习惯开始前最好有一个触发事件。举个例子来说，你也许总是在洗澡后刷牙。洗澡便是促使你刷牙的触发事件，正是因为它，你永远不会忘记刷牙。那么，在你锻炼之前你会做什么呢?锻炼会在你起床后开始吗?或许是在喝完咖啡后?亦或是当你下班回到家中?当然你会选择在每次吃完午饭后开始锻炼吗?每天你完成你的触发事件对于你锻炼习惯的执行是相当重要的。
Measurable: Bymeasurable, I mean that you should be able to say, definitely, whether you hit or miss your goal today. Examples: run for 10 minutes. Walk 1/2 a mile. Do 3 sets of 5 pushups. Each of those has a number that you can shoot for.
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