Then give me a little BJ. Up and dOwn a COuple Of times, it's easy.

那就快点就位 上上下下来回几趟就成了。

BJ describes in his TED talk how there are 2 very effective ways to create new positive habits: 1, you can Change your environment or 2, you can tack the habit you want to create onto an existing behavior.

BJ 在他的 TED 演讲中描述了两种非常有效的方法来培养新的积极的习惯：1，你可以改变你的环境；2，你可以把你想建立的习惯附加到现有的行为上。