养成好习惯？
——改编自How to form good habits?
Creating good habits can be a challenging task for many of us. We often promise ourselves to go to the gym, study harder or even quit a bad habit but unfortunately, we break these promises not long after making them. However, creating good habits is possible with some effort and willpower may not always be enough.
A habit is something we do almost unconsciously, as if we are on autopilot. For instance, saying ‘thank you’ and having breakfast are good habits that many people incorporate into their daily routines. But how do we create new habits? According to a study published by the European Journal of Social Psychology, it takes an average of 66 days to form a new habit but solely relying on determination won’t do the trick.
Questioning why a certain habit is important to you instead of relying on sheer determination could be the key to forming new habits. For instance, understanding that weight loss is important for your health, in general, rather than just aiming at looking more attractive could help keep you motivated irrespective of your mood at any given time.
It is also advisable not to try to change too many things all at once; taking small baby steps can yield better results.
Attempting to give up all favourite foods, attend the gym regularly and quit drinking simultaneously will make it harder to maintain sustainable practice.
Don’t feel discouraged by failing to accomplish your goals—simply restart and try again! It might be a difficult process and success may take longer but persevering can lead to great rewards later on.
Lastly, don’t push yourself too hard outside of your comfort zone. If you ordinarily hate mushrooms, don't force yourself to add them to your diet just because they are considered healthy. Experiment with your diet and find healthier foods that you actually like!
In conclusion, forming good habits involves several factors that include patience, perseverance, and awareness of your motivations. By following the tips above, creating good habits becomes achievable, leading to a better and healthier life.
【重点词汇】
1. challenging /ˈtʃæləndʒɪŋ/ adj. 具有挑战性的 2. promise /ˈprɒmɪs/ n. 承诺 3. habit /ˈhæbɪt/ n. 习惯
4. unconsciously /ˌʌnkɒnˈʃəsli/ adv. 无意识的 5. autopilot /ˈɔːtəʊpaɪlət/ n. 自动驾驶仪 6. incorporate /ɪnˈkɔːpəreɪt/ v. 合并 7. routine /ruːˈtiːn/ n. 日常事务
8. effort /ˈefət/ n. 努力的尝试 9. willpower /ˈwɪlpaʊə(r)/ n. 意志力
10. determination /dɪˌtɜːmɪˈneɪʃn/ n. 决定力 11. subject to /ˈsʌbdʒekt tu/ 受支配/受控制于 (某物) 12. mood /muːd/ n. 心情
13. attractive /əˈtræktɪv/ adj. 有吸引力的 14. weight loss /weɪt lɒs/ 减肥 15. healthier /ˈhelθiə(r)/ adj. 更健康的 16. sustain /səˈsteɪn/ v. 维持
17. sustainable /səˈsteɪnəbl/ adj. 可持续的 18. discourage /dɪsˈkʌrɪdʒ/ v. 气馁 19. accomplish /əˈkʌmplɪʃ/ v. 完成 20. restart /riːˈstɑːt/ v. 重新开始 21. difficult /ˈdɪfɪkəlt/ adj. 困难的 22. process /ˈprəʊses/ n. 过程 23. success /səkˈses/ n. 成功
24. persevere /ˌpɜːsɪˈvɪə(r)/ v. 坚持不懈 25. reward /rɪˈwɔːd/ n. 回报，奖励
26. comfort zone /ˈkʌmfət zəʊn/ n. 舒适区域 27. push /pʊʃ/ v. 推
28. outside /ˈaʊtsaɪd/ adv. 在外面 29. hate /heɪt/ v. 痛恨 30. force /fɔːs/ v. 强迫 31. add /æd/ v. 添加
32. considered /kənˈsɪdəd/ adj. 被认为的 33. experiment /ɪkˈsperɪmənt/ v. 实验 34. awareness /əˈweənəs/ n. 意识 35. factors /ˈfæktəz/ n. 因素 36. patience /ˈpeɪʃəns/ n. 耐心
37. motivation /ˌməʊtɪˈveɪʃn/ n. 动机 38. achievable /əˈtʃiːvəbl/ adj. 可完成的 39. forming /ˈfɔːmɪŋ/ v. 形成
40. advisable /ədˈvaɪzəbl/ adj. 明智的 41. average /ˈævərɪdʒ/ n. 平均数 42. rely /rɪˈlaɪ/ v. 依赖 43. key /kiː/ n. 关键 44. issue /ˈɪʃuː/ n. 问题
45. incorporate /ɪnˈkɔːpəreɪt/ v. 合并
46. baby steps /ˈbeɪbi stɛps/ 小步慢跑，稳扎稳打 47. favourite /ˈfeɪvərɪt/ adj. 最喜爱的 48. quit /kwɪt/ v. 停止
49. giving up / gɪvɪŋ ʌp/ 放弃 50. bad habit /bæd ˈhæbɪt/ 不良习惯
【阅读理解练习题】
1. What is the main idea of the article?
A. Creating good habits is an easy task that can be achieved with willpower alone.
B. Focusing on sheer determination is the only way to form new habits.
C. Breaking old habits can be a major challenge but small steps and motivation can assist in forming new habits.
D. It takes an average of 66 days to form a new habit but it depends on the situation.
答案：C。解析：在文章中提到了形成好习惯可能会面对的困难，以及提示了一些应该注意的因素，如耐心和坚韧，动机意识等。
2. According to the European Journal of Social Psychology, how long does it take to form a new habit?
A. An average of 30 days B. An average of 40 days C. An average of 50 days D. An average of 66 days
答案：D。解析：根据文章中提到的内容，European Journal of Social Psychology指出，形成新的习惯平均需要66天。
3. What should you do if you fail to accomplish your goal? A. Feel discouraged and give up. B. Find a new goal. C. Restart and try again. D. Blame others for your failure.
答案：C。解析：文章最后一段提到即使失败了也不要灰心丧气，要重新开始并再次尝试，这是实现目标的关键。
4. Why is it important to question why a certain habit is important to you?
A. It helps you understand whether you really need the habit or not.
B. It reduces the time required to form a new habit. C. It allows you to solely rely on determination. D. It makes the habit easier to form.
答案：A。解析：在文章中提到理解某个习惯为何重要，而不是单纯依靠决心，可以帮助你形成新的习惯。
5. What is a habit?
A. Something that requires a lot of thought and effort B. Something that we do almost unconsciously C. Something we avoid doing
D. Something we only do under pressure
答案：B。解析：文章开头提到，一个习惯就是我们做起来几乎是下意识的事情，就像机器人自动执行程序一样。
6. What does the article suggest about trying to change too many things at once?
A. It will lead to better results.
B. It will make it harder to maintain sustainable practice. C. It is the best approach to forming new habits. D. It will be easy to achieve all the changes.
答案：B。解析：文章指出尝试同时改变太多东西只会使可持续实践变得更加困难。
7. What should you do if you hate eating mushrooms? A. Force yourself to eat them because they are healthy. B. Avoid all healthy foods.
C. Experiment with your diet and find healthier foods that you like.
D. Give up on trying to have a healthier diet.
答案：C。解析：文章最后提示应该尝试实验饮食并找到健康但你确实喜欢的食品。
8. What are some factors that can help in forming good habits?
A. Willpower and determination
B. Taking large steps and avoiding baby steps
C. Patience, perseverance and awareness of one’s motivations
D. Relying solely on motivation rather than awareness of one’s motivations
答案：C。解析：文章中指出形成好习惯涉及到耐心，坚韧和动机意识等因素。
【全文逐句对照翻译】
对我们中的许多人来说，养成好习惯是一项具有挑战性的任务。 Creating good habits can be a challenging task for many of us.
我们经常承诺自己要去健身房，更努力地学习，甚至戒掉一个坏习惯，但不幸的是，我们在做出承诺后不久就违背了这些承诺。
We often promise ourselves to go to the gym, study harder or even quit a bad habit but unfortunately, we break these promises not long after making them.
然而，养成良好的习惯是可能的，需要一些努力，而意志力可能并不总是足够的。
However, creating good habits is possible with some effort and willpower may not always be enough.
习惯是我们几乎无意识地做的事情，就好像我们在自动驾驶仪上一样。
A habit is something we do almost unconsciously, as if we are on autopilot.
例如，说“谢谢”和吃早餐是许多人融入日常生活的好习惯。 For instance, saying ‘thank you’ and having breakfast are good habits that many people incorporate into their daily routines.
但是我们如何培养新的习惯呢? But how do we create new habits?
根据《欧洲社会心理学杂志》发表的一项研究，形成一个新习惯平均需要66天，但仅仅依靠决心是行不通的。
According to a study published by the European Journal of Social Psychology, it takes an average of 66 days to form a new habit but solely relying on determination won’t do the trick.
问问为什么某个习惯对你很重要，而不是完全依靠决心，这可能是形成新习惯的关键。
Questioning why a certain habit is important to you instead of relying on sheer determination could be the key to forming new habits.
例如，了解减肥对你的健康很重要，而不仅仅是为了看起来更有吸引力，可以帮助你在任何时候都保持动力，而不管你的情绪如何。 For instance, understanding that weight loss is important for your health, in general, rather than just aiming at looking more attractive could help keep you motivated irrespective of your mood at any given time.
同样明智的做法是，不要试图一次改变太多的事情;
It is also advisable not to try to change too many things all at once;
循序渐进可以产生更好的结果。
taking small baby steps can yield better results.
试图放弃所有喜欢的食物，定期去健身房，同时戒酒，会让你更难保持可持续的锻炼。
Attempting to give up all favourite foods, attend the gym regularly and quit drinking simultaneously will make it harder to maintain sustainable practice.
不要因为没能完成目标而气馁——只要重新开始，再试一次! Don’t feel discouraged by failing to accomplish your goals—simply restart and try again!
这可能是一个艰难的过程，成功可能需要更长的时间，但坚持不懈可以在以后带来巨大的回报。
It might be a difficult process and success may take longer but persevering can lead to great rewards later on.
最后，不要强迫自己走出舒适区。
Lastly, don’t push yourself too hard outside of your comfort zone.
如果你通常讨厌蘑菇，不要仅仅因为蘑菇被认为是健康的就强迫自己把它们添加到你的饮食中。
If you ordinarily hate mushrooms, don't force yourself to add them to your diet just because they are considered healthy.
尝试你的饮食，找到你真正喜欢的更健康的食物!
Experiment with your diet and find healthier foods that you actually like!
总之，养成好习惯需要几个因素，包括耐心、毅力和对动机的认识。 In conclusion, forming good habits involves several factors that include patience, perseverance, and awareness of your motivations.
按照上面的建议，养成好习惯是可以实现的，从而过上更好、更健康的生活。
By following the tips above, creating good habits becomes achievable, leading to a better and healthier life.
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