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.

你是否曾经对自己许下诺言却没有兑现?通常，当新年结束时，我们会制定计划:去健身房，更努力地学习或放弃一个坏习惯。可悲的是，在我们许下承诺后不久，我们往往就会食言。但是如果你想养成一个新的好习惯呢?好吧，这是有可能的，但意志力可能不是你唯一需要的东西。

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.

习惯的基本概念是我们几乎无意识地做的事情，就好像你在自动驾驶仪上一样。这方面的一个例子是吃早餐或说“请”和“谢谢”。好的习惯可以成为你日常生活的一部分。但如果我们没有这些习惯，我们怎么能创造它们呢?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。然而，仅仅依靠决心可能不是答案。

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.

关键是要问自己为什么要让某件事成为常态，而不是依靠自己的决心。你想减肥是因为你想变得更健康或更有吸引力吗?问题是，意志力可能受制于你的心情——心情不好可能意味着你不想做某事。

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!

你也应该避免试图一次改变太多——记住，这是一个婴儿的步骤。放弃所有你最喜欢的食物，去健身房，同时停止喝酒可能会导致失败，而不是可持续的实践。不要担心失败——重新开始吧!

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，不要做超出你舒适区的事情。如果你讨厌蘑菇，不要坚持，试着把它们添加到你的饮食中，只是为了更健康。吃你喜欢的东西!这可能不会很快，但如果你遵循这些建议，你可能会改变一些事情，或者改掉一个坏习惯。

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.

文章来源BBC，侵权删，本文仅用于英语学习。