而且最重要的是，一旦达到目标，就奖励你自己！
And most importantly, once you achieve your goal, reward yourself!
奖励你自己。
奖励你自己在整个过程的里程碑处，而不仅仅是在完成时。
Reward yourself at milestones in the process, not just at the completion.
尽管你可能开始训练自己靠着兴奋和热情多读书，但是如果你不想出奖励或激励自己的方法，这些情感很快就会消失。
Although you might begin training to read more with excitement or enthusiasm, these can quickly disappear if you don't devise a method of rewarding or motivating yourself.
伍德提出了一种奖励，如果你不看手机，可以奖励自己看一本好书。
Wood suggests one kind of reward, you could give yourself for not looking at your phone—reading a good book.
在你辛苦计划之后你可以每周放纵一天奖励自己。
After all your hard work you can reward yourself with one binge day per week.
连续完成30天后，奖励一下你自己。
比如，把食物或奖励藏到家里的某些角落，让它自己去嗅出来；或者，你也可以“用食物玩具来给狗喂食”，安德里亚·雅顿说。
Place a meal or treats in spots around the house for him to sniff out, or “feed him out of a food-dispensing puzzle toy instead of his bowl, ” says Andrea Arden.
当你积累到一定水平时，你还可以提升自己的用户级别，将蓝卡升级到金卡(奖励与你的初始健康状况相适应，这为所有人提供了取得进步的机会)。
You rise through various levels, from blue to gold, as you accumulate points (rewards are adjusted to your starting level of fitness to give everybody a chance of making progress).
今天储蓄金钱是你奖励给自己的最好礼物之一。
Putting aside money today is one of the best gifts you can give yourself.
如果你坚持了30天，就用那30个硬币给自己买个小但有纪念意义的小礼物来奖励自己。
If you make it to 30 days, buy yourself something small, but symbolic, with the COINS to celebrate your triumph.
奖励自己刚开始你当然把早起看成是件困难的事，因为你强迫自己去做，但如果你让这件事变得使自己愉快的话，不久就会期待早起了。
Make waking up early a reward. Yes, it might seem at first that you're forcing yourself to do something hard, but if you make it pleasurable, soon you will look forward to waking up early.
无论你选择什么目标，在完成时都不要忘记奖励自己！
Whatever you choose as your goal, make sure you reward yourself when you accomplish it!
我想要给你们的最后一点建议是：你应该奖励自己的努力成果。
One last piece of advice I want to leave you with is; that you should reward yourself for your efforts.
当你的孩子完成了家务，你在表上给他们贴上一个表扬贴纸或者发给他们一周津贴，而当你很好的完成工作，你要像奖励孩子那样奖励自己。
Just as you may reward your children when they do their chores with stickers on a chart or a weekly allowance, you deserve a treat when you get your job done as well.
这些奖励会告诉你的公司或机构甚至是你自己行动是最重要的。
These rewards tell your company or organization - or yourself - that action is a top priority.
你应当试着不用食物来作为奖励，相应的，那些非食物的奖励，比如新的跑步装备或者一个舒服的按摩可以作为你跑步目标达成后给自己的奖赏。
Try not to use food as a reward.Instead, treat yourself to non-food rewards, such as new running gear or a massage when you reach a running goal.
给你的戒烟行为来点小奖励；你可以用你以前花在香烟上的钱给自己买点更美好的东西。
Reward yourself for quitting; you could take the money you might have spent on cigarettes and buy yourself something nice.
你应当试着不用食物来作为奖励，相应的，那些非食物的奖励，比如新的跑步装备或者一个舒服的按摩可以作为你跑步目标达成后给自己的奖赏。
Try not to use food as a reward. Instead, treat yourself to non-food rewards, such as new running gear or a massage when you reach a running goal.
若你可以诚实的说你爱他们并且他们也爱你，你还可以奖励自己一分。
If you can honestly say that you love them and they love you then give yourself a bonus point.
奖励一下自己每天的努力，这并不意味着你每天的工作都必须完美无缺。
Rewarding yourself for trying also means not demanding that your work be brilliant every day.
它根据回答的准确度和速度奖励分数，在每次回答后你的分数会和其他玩家相比较，特别是和你自己的社交网络中的朋友们相比较。
Points are awarded for accuracy and speed, and after every question your score gets ranked among other players, especially friends in your own social network.
这里唯一的规则就是让每件事都有趣，你可以给自己一些奖励(比如按摩，做脸等等)，开始你更健康的生活方式吧！
The most important rule here is to make everything feel like fun, add some rewards (massage, facial, etc.) and enjoy a healthier approach to life.
你是不是在饭后想吸烟，早晨起床后第一件事就想吸烟，喝咖啡或者焦急烦躁、生气发火的时候想吸烟，再有把吸烟作为对自己的一个奖励？
Do you find that you feel the need for a cigarette after a meal, when you first get up in the morning, when you're drinking coffee, or feeling edgy, irritated, or do you need it as a reward?
或者你可能想等下去直到一天结束你奖励自己。
Or you may want to wait until the end of the day until you reward yourself.
所以当你的孩子连续好几次照着你的指示做完家务如每次都收拾好了自己的房间的话，他们应该得到言语上的肯定，一个拥抱或者甚至可以偶尔有一些小的奖励。
So when your children consistently follows though on their chores, such as cleaning their room, they should receive verbal praise, a hug and even an occasional small reward.
所以当你的孩子连续好几次照着你的指示做完家务如每次都收拾好了自己的房间的话，他们应该得到言语上的肯定，一个拥抱或者甚至可以偶尔有一些小的奖励。
So when your children consistently follows though on their chores, such as cleaning their room, they should receive verbal praise, a hug and even an occasional small reward.
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