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How to create good habits 如何养成良好的习惯

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改掉或养成习惯并非易事。不论是戒除恶习,还是改善自我,都需要时间和毅力。但意志力是唯一的决定因素吗?本期节目聊一聊怎样才能突破固有的生活模式,养成新的习惯。

词汇:habits 习惯

Have you ever made a promise to yourself that you didn’t keep? Commonly, when the new year ticks over, we make resolutions: going to the gym, studying harder or giving up a bad habit. Sadly, not long after we’ve made the promise, we often end up breaking them. But what if you want to create a new good habit? Well, it’s possible, but willpower might not be the only thing you need.

The basic idea of a habit is something we do almost unconsciously, as if you’re on autopilot. An example of this would be having breakfast or saying ‘please’ and ‘thank you’. Good habits can be part of your daily routine. But if we don’t have those habits, how can we create them? According to a study published by the European Journal of Social Psychology, it takes an average of 66 days to form a new habit. However, relying only on determination may not be the answer.

Questioning why you want something to be the norm rather than relying on your resolve could be the key. Do you want to lose weight because you want to be healthier or feel more attractive? The issue is, willpower could be subject to your mood – a bad mood may mean you don’t want to do something.

You should also avoid trying to change too much at once – remember that it’s a case of baby steps. Giving up all your favourite foods, going to the gym, and stopping drinking at the same time will probably result in failure rather than sustainable practice. And don’t worry about failing – just start again!

Finally, don’t do things outside your comfort zone. If you hate mushrooms, don’t persevere and try to add them to your diet just to be healthier. Eat something you like! It might not be quick, but if you follow these tips, you may be able to change something for the better or kick a bad habit.

词汇表

make a promise 作出承诺
resolution 决定,决心
give up 戒除(习惯)
break 打破,违背(诺言)
willpower 意志力,毅力
unconsciously 不知不觉地
on autopilot (像开启自动驾驶模式一样)无意识地做,习惯性地做
daily routine 例行公事,日常琐事
form 养成(习惯)
determination 决心
norm 常态
resolve (正式的)决心,决意
baby step (为实现目标迈出的)小步
sustainable 可持续的,能长期坚持的
practice 做法,惯例
comfort zone 舒适区
persevere 锲而不舍,持之以恒
change something for the better 改进,使…变得更好
kick 改掉,戒除(坏习惯)

测验与练习

1.  阅读课文并回答问题。

1. What is the basic definition of a habit?

2. According to a study, how long does it take to form a new habit?

3. True or False? Willpower is the most important thing people need to create a new habit.

4. What potential issue is willpower subject to?

5. How fast should we change things when trying to create a new habit?

2.  选择意思恰当的单词或词组来完成下列句子。

1. That’s really strange – most definitely not the _______.

norm                        practice                    baby steps              comfort zone

2. We need to approach this really carefully and take _______.

kick                          baby steps               practice                   norm

3. I feel a bit unsure about this – it’s out of my _______. 

baby steps               solve                        comfort zone           kick

4. Sometimes I do things without thinking, as if I’m on _______. 

autopilot                   baby steps               kick                         norm

5. You need to _______ that habit! It’s disgusting.

norm                        kick                          comfort zone           practice

答案

1.  阅读课文并回答问题。  

1. What is the basic definition of a habit?
Something we do almost unconsciously, as if we’re on autopilot.

2. According to a study, how long does it take to form a new habit?
It takes an average of 66 days to form a new habit.

3. True or False? Willpower is the most important thing people need to create a new habit.
False. Questioning why you want something to be the norm rather relying on your resolve could be the key to creating new habits.

4. What potential issue is willpower subject to?
The issue is willpower could be subject to your mood – a bad mood may mean you don’t want to do something.

5. How fast should we change things when trying to create a new habit?
You should avoid trying to change too much at once – remember that it’s a case of baby steps.

2.  选择意思恰当的单词或词组来完成下列句子。

1. That’s really strange – most definitely not the norm.

2. We need to approach this really carefully and take baby steps.

3. I feel a bit unsure about this – it’s out of my comfort zone.

4. Sometimes I do things without thinking, as if I’m on autopilot

5. You need to kick that habit! It’s disgusting.

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