BulingBuling - 活法自如 [Reset Your Routine] - 3

3. Discover your rituals 发现你的仪式

如何在日常生活中带来更多快乐？

How can you bring more joy into your everyday life?

The mundane magnificent 平凡的壮丽

好吧，也许你还在为改变日常作息而感到不知所措。也许你觉得每天上学放学、通勤通勤、电子邮件超负荷运转，根本不可能重新调整作息时间。在这种情况下，你不妨试试语言重构。

Okay, maybe you're still feeling overwhelmed by the idea of shaking up your routine. Maybe you feel that after the school run and the commute and the daily email overload, a routine reset simply isn't possible. One thing you might want to try in this case is a language reframe.

与其说是例行公事，不如说是仪式。在日常生活中引入仪式感，或引入能让你感觉良好的小而有力的时刻，可以带来缓慢的转变。作家布鲁克-麦考利（Brooke McCallery）是慢生活、有意识生活和仪式力量的倡导者。几年前，布鲁克被诊断出患有产后抑郁症，这促使她开始了一种更缓慢、更有意识的生活方式。现在，布鲁克是一名倡导者和作家，她帮助他人利用日常仪式的力量，创造更平静、更快乐的生活方式。同样，这些改变虽然微小，但却很有力量。

Instead of talking about routine, let's think for a moment about ritual. Introducing rituals into your daily life or small, powerful moments that make you feel good can lead to slow transformation. Author Brooke Mccallery is an advocate for slow, intentional living and the power of ritual. Several years ago, Brooke was diagnosed with postnatal depression, which pushed her into a slower, more intentional way of living. Now Brooke works as an advocate and author, and she helps others harness the power of daily rituals in order to create calmer, happier lifestyles. Again, these changes are small, but they're powerful. 

这就是要认识到你的愿望、你的喜好、你的厌恶，并做那些你已经在做的事情，但要更用心、更有意识。因此，这可以是真正意识到自己在喝早咖啡，或者在晾晒床单时闻到新鲜床单的味道。让我们从 "仪式 "这个概念开始，谁能比布鲁克本人更能解释什么是仪式呢？

It's about recognizing your wants, your likes, your dislikes, and doing those things that you're already doing, but with more intention and more mindfulness. So that could be something like being really aware of drinking your morning coffee, or the smell of fresh sheets as you hang them out to dry. So let's just begin with the idea of ritual and who to better explain what a ritual is than Brooke herself.

Excerpt 1 from Rituals Not Routines: Beyond the To-Do List

《仪式而非例行公事》节选 1： 超越待办事项清单

它几乎可以是任何事情，我想任何你觉得愉快的事情，或者当你做的时候，"这太好了，为什么我不多做一些呢？" 也许，把我们的意识转移到这一点上，首先是一个很好的步骤，让我们开始关注那些我们做得很好的事情。你知道，对我来说，晾衣服是一件非常可爱的事情，让阳光洒在背上。你知道，在一棵大树下晾衣服，抬头就能看到四季的变化和树叶颜色的变化。 这只是我注意到的一个瞬间，它让我在我的一天中，在我的早晨有了基础。另一个方法是在清晨喝杯茶，这样我可以快速洗个澡，做一会儿瑜伽，然后喝杯茶，冥想十分钟。

It can be almost anything really, I think anything that you find enjoyable, or when you do it, "that is so good, why don't I do that more?" Maybe switching on, um, our awareness to that, first is a really good step to start paying attention to those things that we did do so good. You know, for me, hanging out the laundry is something really lovely about the sun on my back. You know, the hang clothes under a big tree, and it's looking up throughout the seasons and seeing the color change of the leaves throughout that. It's just a moment of noticing that it grounds me in my day, in my morning. Another one is having a cup of tea and early in the morning, so I could have a quick shower, do a bit of Yoga and have a cup of tea and meditate for ten minutes.

就仪式而言，这可能是我一天中最重要的部分，因为没有它，我可能也不会崩溃。但我能分辨出哪些日子我没做，哪些日子我睡过头了，你知道，我发现自己在做其他事情。啊，但是任何事情，可能是在中午停下来做十次深呼吸。如果你把它提升到一个仪式的高度，而不仅仅是你做的一件事，它只是改变了我们使用的语言。它就会变得很重要，成为你一天中不可或缺的一部分，你可以期待它的到来，你可以明白你在重置自己，你在让自己回到更真实的状态。

And that is probably the most vital part of my day in terms of rituals, because without it I may not fall to pieces. But I can tell days that I haven't done, I can tell the days that I slept in on, you know, I found myself doing other things. Ah, but so anything, may it could be stopping at midday to have ten deep breaths. And if you just elevate that beyond a thing you do to a ritual just and it's just changing the language that we use. It becomes important and it becomes an integral part of your day that you can look forward to, and you can understand that you're resetting yourself, you're bringing yourself back to being more present.

有意识地使用时间说明，现在我全身心地投入到我正在做的这件事情中，其他的事情都可以等等，这才是真正的充电。我发现，如果我出去散散步，或者嗯，你知道的，坐下来，只是静静地坐着，没有所有额外的东西进来，那么很多东西就会开始出来，在我的大脑里升腾、冒泡。我认为，如果我们不给自己这些时间，作为缓慢、安静、全天充电的时刻，所有的东西都会在我们的脑海中滴答作响，永远不会有机会得到充分的思考或充分的感受，从而真正实现任何一种领悟，因为它是持续不断的刺激。

Taking that time intentionally to say now I'm all into this one thing that I'm doing and everything else can wait, and it is a genuine recharge. And what I find is if I go for a walk or um, you know, sit, just sit quietly without all the additional stuff coming in, so much starts to come out and to rise up and bubble away in my brain. And I think that if we don't give ourselves those times as moments of slow, of quiet, of recharge throughout the day, all of the stuff that's kind of just ticking away in our minds never gets the opportunity to be fully thought or to be fully felt to actually come to to any kind of realization because it's constant stimulus coming in. 

所以对我来说，我经常会在散步的时候，或者在做单一任务的时候，有一个非常坚实的想法或达成一个共识。我认为这就是它们的力量所在。它允许我们自己不要觉得我们必须不断地实现和实现大目标，同时做十五件事，并觉得我们得达成计划，因为我们制定了计划。只做一件事就可以了。

So for me, I will often have a really solid ideas or come to an understanding when I'm going for a walk, or when I'm having these moments of single task. And I think that is the power of them. It's giving ourselves permission to not feel like we have to constantly be achieving and kicking big goals and doing fifteen things at once and feel like we have commission because we do. It's okay to just do one thing.

Magic in the gaps

因此，重新设定作息时间并不一定是要在早上的时间里安排无数不同的 To-Do任务。更多的时候，它是让你关注自己已经在做的事情，这样你就能在清晨感受、思考和感知自己的生活方式。

So resetting your routine is not necessarily about packing the morning hours with a million different Todo list tasks. More often, it's about bringing attention to the things that you already do, so you can feel and think and sense your way into the morning. 

有时，我们很容易认为，除非我们已经想好了一切，工作、生活方式、家庭，否则根本没有时间或空间来进行仪式。

It's sometimes easy to think that unless we have everything figured out, for job, lifestyle, family, but there's simply no time or space for ritual. 

但是，正如书中围绕 "慢 "和 "意图 "所描述的那样，我们最好的想法、思想和感受往往是在活动的间隙中产生的。

But as book describes in her work around slowness and intention, our best ideas and thoughts and feelings are often coming to us in the gaps between activities. 

这就是神奇的地方。如果你坐在那里想知道自己每天可以增加哪些仪式，也许你会惊讶地发现自己已经有了仪式。

This is where the magic is actually happening. If you're sitting there wondering what rituals you could possibly be adding to your day, might be surprised to discover you already have rituals. 

无论是每天早上站在同一个地方看鸟儿歌唱，还是用特定的方式煮咖啡，抑或是上车后打开收音机。

Whether it's standing in the same place every morning to watch the birds as they sing, making your coffee in a certain way, turning on the radio when you get into the car.

如果你密切关注自己是如何充实时间的，在子弹日记和反思的帮助下，你就会开始认识到这些仪式就在那里。下一步就是找出真正庆祝和融入这些仪式的方法。

If you're paying close attention to how you fill your time, and with the help of the bullet journaling and reflection, you'll begin to recognize that those rituals are there. The next step is figuring out the ways to truly celebrate and tune into them.

Excerpt 2 from Rituals Not Routines: Beyond the To-Do List

对我来说，我被要求做的一件事就是想象一个完美的一天，你知道的，不加修饰的完美的一天。不是节假日，不是假期，而是像正常生活一样完美工作的一天，想象一下这一天是如何展开的。当然，现实是我们并不存在于真空中。所以，可能不会是这个样子。但是，在那个完美的早晨，你知道有一件事对你的灵魂有好处，而你现在还没有做。

For me, one of the things I was asked to do is to imagine A, A get perfect, you know, quote unquote perfect day. And not a holiday, not a vacation day, but you perfect work like normal life day and just imagine how that unfolds. And the reality of course is that we don't exist in a vacuum. So that's probably not going to be what it looks like. But what is one thing out of that perfect morning that you know would be good for your soul we before that you're not currently doing.

A perfect normal life

因此，一旦你想出了能够滋养你的灵魂并为你的一天做好准备的晨间仪式，确保将其加入到你的晨间节奏、晚间节奏或每周节奏中。

So once you've figured out that one morning ritual that's gonna feed your soul and set you up for the day, make sure you add that into your morning rhythm or your evening rhythm or your weekly rhythm, might help you to go through this exercise of writing out and imagining your perfect normal day. 

一旦你想到了那个完美的早晨，就从中选择一件你明天想做的事情，并在今天晚上写下来，这样你就能记住，并在第二天早上看看做一些关爱自己的事情是什么感觉。

Once you've arrived at that perfect morning, choose one thing from it that you want to do tomorrow and write it down this evening, so you can remember and see how it feels the next morning to do something caring for yourself. 

这种节奏会支撑你，并长期影响你的工作、健康和幸福。小到早起十分钟，一个人喝杯茶，或者静静地坐着读几页书，或者晚上泡个澡。不管是什么，这些仪式和节奏都是生活的意义所在，而现在正是这样做的时候。

This rhythm is what will sustain you, and feed into your work, your health and your happiness long term. Could be as small as getting up ten minutes earlier, having that cup of tea by yourself, or sitting in the quiet reading a couple of pages or having a bubble Bath at night. Whatever it is, these rituals and these rhythms are what living is all about, and the time to do it is right now.

My Perfect Normal Life (Excercise)

Time needed: 15 minutes

拿一支笔和几张纸，定时 15 分钟。利用这段时间描述一下你的 "完美平常 "的一天。需要发生什么事情才能让这平凡的一天变得与众不同？它可以包含哪些内容？您会优先考虑哪些活动？你会为哪些事情挤出时间？是早上读 10 分钟的书，还是做 10 分钟的运动，又或者是下午和孩子们一起出去玩？想到什么就记下来。15 分钟结束后，读一读你写下的内容。

Take a pen and some paper and set a timer for 15 minutes. Use this time to describe your ‘perfect normal’ day. What needs to happen to make this ordinary day stand out for you? What could it involve? What activities would you prioritize? What would you make time for? Could it be 10 minutes to read in the morning, or 10 minutes of exercise, or perhaps an afternoon outing with your children? Jot down whatever comes to mind. After the 15 minutes is through, read over what you’ve written.

哪些内容比较突出？您可以从这 "完美平凡 "的一天中汲取什么，带到明天？你可以开始优先考虑和实践哪些仪式？在纸上强调这些事情，然后为明天制定一份优先事项清单。

What stands out? What could you pull from this ‘perfect ordinary’ day to take with you into tomorrow? What rituals could you begin to prioritize and practice? Highlight these things on the page and then make a priority-list for tomorrow.

好了，15分钟到了，玩得开心点！

Okay, 15 minutes on the clock, have fun!

Recap of Chapter 3

Discover your rituals / 发现你的仪式

- 在日常生活中引入仪式感--能让你感觉良好的微小而有力的时刻--可以改变你的生活。

这就需要认识到自己的愿望、喜好和厌恶，用更多的心思和意念去做你已经在做的事情。

• Introducing rituals–small powerful moments that make you feel good–into your daily life can be transformative.

It’s about recognizing your wants, likes, and dislikes, and doing things you’re already doing but with more intention and mindfulness.

- 开启你的意识！

你已经喜欢哪些事情？它们可以很简单，比如晾衣服、喝茶或散步。

将这些活动从 "你要做的事 "提升为仪式。这样，它们就变成了你一天中不可或缺的重要部分。

• Switch on your awareness!

What are things you already enjoy? They can be simple–like hanging up the laundry, drinking a cup of tea, or going for a walk.

Elevate these activities from ‘things you do’ to rituals. This transforms them into important, integral parts of your day.

- 通过改变语言，你允许自己完全专注于你正在做的那件事--其他一切都可以等待。

• By changing the language, you’re giving yourself permission to focus entirely on that one thing you’re doing–and everything else can wait.

这不仅能帮助你真正充电，而且我们最好的想法、思想和情感往往是在活动间隙产生的。这就是神奇发生的地方。

Not only can this help you genuinely recharge, but our best ideas, thoughts, and feelings often come to us in the gaps between activities. It’s where the magic happens.

参考：

https://www.blinkist.com/en/app/guides/reset-your-routine-with-the-blinkist-team