卡卡英語 第375期:讀懂這三個(gè)單詞助你改掉自己的壞習(xí)慣
讀懂這三個(gè)單詞助你改掉自己的壞習(xí)慣
New Words:
trigger n. 扳機(jī)；[電子] 觸發(fā)器；
alternate vi. 交替；輪流
alternative adj. 供選擇的；選擇性的；交替的
replacement n. 更換；復(fù)位；
temptation n. 引誘；誘惑物
switch off（用開關(guān)）關(guān)掉；切斷（電源）
consistency n. [計(jì)] 一致性；稠度；相容性
1. Control: Master your desire
控制：控制你的欲望
Identify your triggers
確定你的誘因
It's important to identify what is triggering you to continually act out your bad habit. This isn't always an easy step because our habits have been built up over a long period of time.
確定是什么觸發(fā)你不斷地表現(xiàn)出你的壞習(xí)慣。這點(diǎn)很重要。這并不容易，因?yàn)槲覀円粋€(gè)習(xí)慣已經(jīng)養(yǎng)成了很長(zhǎng)時(shí)間。
Self-reflect
自我反省
What comfort are you getting from this habit?
Why do you need comfort?
你從這種習(xí)慣中得到了什么安慰？
你為什么需要安慰？
2.Alternate: Find a replacement
替換：找到替代品
Find a positive alternative habit
找一個(gè)積極替代習(xí)慣
Once you think you've discovered your trigger, try to find a similar but healthy option. By doing this, you aren't getting rid of the act altogether like you would if you completely gave something up with nothing to fill that void. This helps your brain accept the improved habit more.
一旦你認(rèn)為你已經(jīng)發(fā)現(xiàn)了你的誘因，試著找到一個(gè)類似但健康習(xí)慣。通過這樣，你不會(huì)完全擺脫你之前的習(xí)慣，也不至于讓你完全放棄，無法填補(bǔ)心中的空缺。這有助于你的大腦接受改善的習(xí)慣。
Create a defense plan
制定防御計(jì)劃
Think of things you can do when the temptations come. For example, if you want to check your phone less, ask your friend or partner to keep it for you or switch it off and read a book.
想一想當(dāng)誘惑來臨時(shí)你能做些什么。例如，如果你想少看手機(jī)，請(qǐng)你的朋友或伴侶為你保管或是關(guān)機(jī)然后讀一本書。
3. Delete: remove temptations
刪除：刪除誘惑
Remove stuff that reminds you of the bad habit
拿走那些讓你想起壞習(xí)慣的東西
Getting rid of anything that reminds you of your bad habit is essential.
擺脫任何提醒你壞習(xí)慣的事情是必要的。
Avoid all kinds of temptations
避免各種誘惑
In the same vein, avoid places or people that you know will tempt you back into that bad habit. Don't go to the supermarket on an empty stomach to avoid the temptation to buy trashy snacks.
同樣，避免那些讓你重染壞習(xí)慣的地方或人不要空著肚子去超市，避免購買垃圾零食。
Bad habits are easy to form and making changes can seem difficult but remember that it's all about consistency and repetition.
壞習(xí)慣很容易養(yǎng)成，做出改變似乎很難，但要記住，一定要持續(xù)的堅(jiān)持和重復(fù)。
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