改掉或養(yǎng)成習(xí)慣并非易事。不論是戒除惡習(xí)，還是改善自我，都需要時間和毅力。但意志力是唯一的決定因素嗎？本期節(jié)目聊一聊怎樣才能突破固有的生活模式，養(yǎng)成新的習(xí)慣。

詞匯：habits 習(xí)慣

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.

你是否曾經(jīng)對自己許下諾言卻沒有兌現(xiàn)?通常，當(dāng)新年結(jié)束時，我們會制定計劃:去健身房，更努力地學(xué)習(xí)或放棄一個壞習(xí)慣?？杀氖?，在我們許下承諾后不久，我們往往就會食言。但是如果你想養(yǎng)成一個新的好習(xí)慣呢?好吧，這是有可能的，但意志力可能不是你唯一需要的東西。

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.

習(xí)慣的基本概念是我們幾乎無意識地做的事情，就好像你在自動駕駛儀上一樣。這方面的一個例子是吃早餐或說“請”和“謝謝”。好的習(xí)慣可以成為你日常生活的一部分。但如果我們沒有這些習(xí)慣，我們怎么能創(chuàng)造它們呢?根據(jù)《歐洲社會心理學(xué)雜志》發(fā)表的一項研究，形成一個新習(xí)慣平均需要66天。然而，僅僅依靠決心可能不是答案。

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.

關(guān)鍵是要問自己為什么要讓某件事成為常態(tài)，而不是依靠自己的決心。你想減肥是因為你想變得更健康或更有吸引力嗎?問題是，意志力可能受制于你的心情——心情不好可能意味著你不想做某事。

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!

你也應(yīng)該避免試圖一次改變太多——記住，這是一個嬰兒的步驟。放棄所有你最喜歡的食物，去健身房，同時停止喝酒可能會導(dǎo)致失敗，而不是可持續(xù)的實踐。不要擔(dān)心失敗——重新開始吧!

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.

最后，不要做超出你舒適區(qū)的事情。如果你討厭蘑菇，不要堅持，試著把它們添加到你的飲食中，只是為了更健康。吃你喜歡的東西!這可能不會很快，但如果你遵循這些建議，你可能會改變一些事情，或者改掉一個壞習(xí)慣。

詞匯表

make a promise 作出承諾
resolution 決定，決心
give up 戒除（習(xí)慣）
break 打破，違背（諾言）
willpower 意志力，毅力
unconsciously 不知不覺地
on autopilot （像開啟自動駕駛模式一樣）無意識地做，習(xí)慣性地做
daily routine 例行公事，日?，嵤?br>form 養(yǎng)成（習(xí)慣）
determination 決心
norm 常態(tài)
resolve （正式的）決心，決意
baby step （為實現(xiàn)目標(biāo)邁出的）小步
sustainable 可持續(xù)的，能長期堅持的
practice 做法，慣例
comfort zone 舒適區(qū)
persevere 鍥而不舍，持之以恒
change something for the better 改進，使…變得更好
kick 改掉，戒除（壞習(xí)慣）

測驗與練習(xí)

1.?閱讀課文并回答問題。

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.?選擇意思恰當(dāng)?shù)膯卧~或詞組來完成下列句子。

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.?閱讀課文并回答問題。?

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.?選擇意思恰當(dāng)?shù)膯卧~或詞組來完成下列句子。

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.

文章來源BBC，侵權(quán)刪，本文僅用于英語學(xué)習(xí)。