📖 今天要学习的句子
Each habit not only gets results but also teaches you something far more important: to trust yourself. You start to believe you can actually accomplish these things. When the votes mount up and the evidence begins to change, the story you tell yourself begins to change as well. Of course, it works the opposite way, too. Every time you choose to perform a bad habit, it’s a vote for that identity. The good news is that you don’t need to be perfect. In any election, there are going to be votes for both sides. You don’t need a unanimous vote to win an election; you just need a majority. It doesn’t matter if you cast a few votes for a bad behavior or an unproductive habit.

Your goal is simply to win the majority of the time. New identities require new evidence. If you keep casting the same votes you’ve always cast, you’re going to get the same results you’ve always had. If nothing changes, nothing is going to change. It is a simple two-step process: 1. Decide the type of person you want to be. 2. Prove it to yourself with small wins.
每一个习惯，不仅能为你带来实实在在的成果，更能教会你一件至关重要的事：相信自己。你会开始笃定，自己真的可以做到这些事。当一次次的行动累积成越来越多的佐证，当这些佐证开始改变你的认知，你对自己的定义，也会随之发生转变。

当然，这个逻辑反过来也同样成立。每一次向坏习惯妥协，都是在为那个糟糕的自我形象投出一票。但好消息是，你不必苛求完美。就像任何一场选举，总会有支持不同阵营的选票。赢得选举不需要全场一致的投票，只需要多数票的支持就够了。偶尔向不良行为或低效习惯低头，其实无关紧要。

你的目标，不过是在大多数时候做出正确的选择。全新的自我认同，需要全新的事实来支撑。如果你始终重复过去的选择，得到的也只会是和从前一样的结果。原地踏步，只会停滞不前。

这个过程其实很简单，只需要两步： 1. 明确你想成为什么样的人。 2. 用一次次微小的成功，向自己证明这一点。
Day 10 Illustration
Each habit not only gets results but also teaches you something far more important: to trust yourself.
每一个习惯，不仅能为你带来实实在在的成果，更能教会你一件至关重要的事：相信自己。
Habit[ˈhæbɪt]
习惯
Ex: She made a habit of reading before bed every night.
“Habit”指的是个体重复的行为，通常是在不加思考的情况下进行的。
Gets[ɡɛts]
得到
Ex: She gets good grades because she studies hard.
“Gets”在这里表示“得到”，强调行为带来的结果。
Results[rɪˈzʌlts]
结果
Ex: The results of the experiment were surprising.
“Results”指通过某个过程或行为所得到的后果或成果。
Teaches[tiːʧɪz]
教导
Ex: The teacher teaches us how to solve complex problems.
“Teaches”指的是通过经验或行为给予教育或知识。
Trust[trʌst]
信任
Ex: I trust him to make the right decision.
“Trust”指的是对某人或某事的信心或依赖。
Yourself[jɔːˈsɛlf]
你自己
Ex: You should believe in yourself and your abilities.
“Yourself”指的是个体的自我，强调个人在实现目标时的重要性。
You start to believe you can actually accomplish these things.
你会开始笃定，自己真的可以做到这些事。
When the votes mount up and the evidence begins to change, the story you tell yourself begins to change as well.
当选票积累并且证据开始发生变化时，你对自己讲述的故事也会开始变化。
Votes[vəʊts]
选票
Ex: The votes were counted and the winner was announced.
“Votes”在这里作为隐喻，表示个人行为或决定的积累。
Mount up[maʊnt ʌp]
积累
Ex: The bills started to mount up after I lost my job.
“Mount up”指的是逐渐增加或积累，强调行为或结果的逐步增长。
Evidence[ˈɛvɪdəns]
证据
Ex: The evidence presented in court was convincing.
“Evidence”指的是支撑某个观点或行为的事实或数据。
Change[tʃeɪndʒ]
改变
Ex: He decided to change his approach to the problem.
“Change”指的是任何事物或状态的转变。
Story[ˈstɔːri]
故事
Ex: She told an interesting story about her travels.
“Story”指的是叙述或讲述的内容，暗示个体对自己生活的解释。
Tell[tɛl]
讲述
Ex: He told me the details of his plan.
“Tell”指的是口头或书面地表达思想或观点。
Yourself[jɔːˈsɛlf]
你自己
Ex: You should tell yourself that you can do it.
“Yourself”指的是个体的自我，强调自我对话。
Of course, it works the opposite way, too.
当然，这个逻辑反过来也同样成立。
Works[wɜːrks]
起作用
Ex: This method works well for most people.
“Works”指的是某个过程或行动的有效性和效果。
Opposite[ˈɒpəzɪt]
相反的
Ex: They have opposite views on the issue.
“Opposite”指的是完全不同或对立的事物。
Way[weɪ]
方式
Ex: There are many ways to approach this problem.
“Way”表示方法或途径，强调达到目标的手段。
Every time you choose to perform a bad habit, it’s a vote for that identity.
每一次向坏习惯妥协，都是在为那个糟糕的自我形象投出一票。
Every time[ˈɛvri taɪm]
每次
Ex: Every time I see her, she makes me smile.
“Every time”表示在每一次的情况下，强调频繁发生的事情。
Choose[tʃuːz]
选择
Ex: You should choose wisely when making decisions.
“Choose”表示做出决定的行为，涉及对多个选项之间的选择。
Perform[pərˈfɔːm]
执行
Ex: She performed well in the competition.
“Perform”指的是执行、实施或呈现某个行为或任务。
Bad habit[bæd ˈhæbɪt]
坏习惯
Ex: Smoking is a bad habit that harms your health.
“Bad habit”指的是对健康或生活方式产生负面影响的长期行为。
Vote[vəʊt]
投票
Ex: She voted for her favorite candidate in the election.
“Vote”指的是在选举或决策中表示支持某一选项的行为。
Identity[aɪˈdɛntɪti]
身份
Ex: Your identity is shaped by your experiences and beliefs.
“Identity”指的是个体的自我认知，代表你是谁。
The good news is that you don’t need to be perfect.
但好消息是，你不必苛求完美。
Good news[ɡʊd nuːz]
好消息
Ex: The good news is that we got the project approval.
“Good news”表示令人高兴或振奋的信息。
Need to[niːd tuː]
需要
Ex: You need to finish the task by tomorrow.
“Need to”表示做某事的必要性或要求。
Perfect[ˈpɜːfɪkt]
完美的
Ex: She gave a perfect performance in the competition.
“Perfect”指的是没有缺点、达到最高标准的状态。
In any election, there are going to be votes for both sides.
就像任何一场选举，总会有支持不同阵营的选票。
Election[ɪˈlɛkʃən]
选举
Ex: The election results were announced last night.
“Election”指的是公民选举过程。
Going to[ˈɡəʊɪŋ tə]
即将
Ex: We are going to the park this afternoon.
“Going to”表示计划或即将发生的动作或事件。
Both sides[bəʊθ saɪdz]
双方
Ex: Both sides of the debate had strong arguments.
“Both sides”指的是两方，通常用于表示对立的意见或阵营。
You don’t need a unanimous vote to win an election; you just need a majority.
赢得选举不需要全场一致的投票，只需要多数票的支持就够了。
Unanimous[juːˈnænɪməs]
全体一致的
Ex: The decision was unanimous, with everyone agreeing.
“Unanimous”指的是没有任何反对意见的全体一致。
Vote[vəʊt]
投票
Ex: She cast her vote in favor of the new law.
“Vote”指的是正式的投票行为。
Majority[məˈdʒɔːrɪti]
大多数
Ex: The majority of people support the new policy.
“Majority”指的是在一个群体中占多数的部分。
It doesn’t matter if you cast a few votes for a bad behavior or an unproductive habit.
偶尔向不良行为或低效习惯低头，其实无关紧要。
Cast[kɑːst]
投票
Ex: He cast his ballot in the election yesterday.
“Cast”指的是投票的动作。
Bad behavior[bæd bɪˈheɪvjər]
不良行为
Ex: The teacher warned the students about bad behavior in class.
“Bad behavior”指的是违反社会规范或道德标准的行为。
Unproductive habit[ʌnprəˈdʌktɪv ˈhæbɪt]
无效习惯
Ex: Watching TV for hours is an unproductive habit.
“Unproductive habit”指的是未能带来正面结果或进步的习惯。
Your goal is simply to win the majority of the time.
你的目标，不过是在大多数时候做出正确的选择。
Goal[ɡəʊl]
目标
Ex: Her goal is to run a marathon by the end of the year.
“Goal”指的是想要达成的目标或结果。
Simply[ˈsɪmpli]
简单地
Ex: The solution to the problem is simply to ask for help.
“Simply”用于强调某个行为或情况的简单性或直接性。
Win[wɪn]
赢
Ex: She won the game by scoring the final goal.
“Win”指的是通过某种方式取得成功或胜利。
Majority[məˈdʒɔːrɪti]
大多数
Ex: The majority of the students passed the exam.
“Majority”指的是一个群体中占多数的部分。
New identities require new evidence.
全新的自我认同，需要全新的事实来支撑。
New[njuː]
新的
Ex: She bought a new car last weekend.
“New”指的是前所未有的，之前没有的东西。
Identities[aɪˈdɛntɪtiz]
身份
Ex: Your identity is shaped by your actions and beliefs.
“Identities”指的是个体对自己身份的认知。
Require[rɪˈkwaɪər]
需要
Ex: The job requires a high level of skill and experience.
“Require”表示需求或必须具备的条件。
Evidence[ˈɛvɪdəns]
证据
Ex: The evidence shows that he was at the scene of the crime.
“Evidence”指的是支持某个观点、事实或假设的证据。
If you keep casting the same votes you’ve always cast, you’re going to get the same results you’ve always had.
如果你始终重复过去的选择，得到的也只会是和从前一样的结果。
Keep[kiːp]
保持
Ex: Keep up the good work!
“Keep”表示继续进行某事，强调行为的持续性。
Casting[kæstɪŋ]
投票
Ex: They were casting votes for their preferred candidate.
“Casting”指的是进行投票或选择的行为。
Votes[vəʊts]
票
Ex: The election votes were counted last night.
“Votes”是投票的结果或行为。
Results[rɪˈzʌlts]
结果
Ex: The results of the election were announced this morning.
“Results”指的是某种行动或决定的最终结果。
If nothing changes, nothing is going to change.
原地踏步，只会停滞不前。
Nothing[ˈnʌθɪŋ]
没有任何事物
Ex: Nothing will happen unless you make an effort.
“Nothing”表示完全没有。
Changes[ˈtʃeɪndʒɪz]
变化
Ex: We need to make some changes to the schedule.
“Changes”指的是某些事物的变动或调整。
It is a simple two-step process:
这个过程其实很简单，只需要两步：
Simple[ˈsɪmpl]
简单的
Ex: This problem is simple, anyone can solve it.
“Simple”表示容易理解、不复杂的事物。
Two-step[tuː stɛp]
两步
Ex: The process has two simple steps: first you prepare, then you act.
“Two-step”指的是由两部分组成的过程。
Process[ˈprəʊses]
过程
Ex: The hiring process takes about two weeks.
“Process”指的是为达到某一目标或结果所进行的一系列步骤或行动。
1. Decide the type of person you want to be.
1. 明确你想成为什么样的人。
Decide[dɪˈsaɪd]
决定
Ex: I decided to go to the gym this morning.
“Decide”指的是经过思考后做出的选择或判断。
Type[taɪp]
种类
Ex: What type of music do you like?
“Type”指的是某种类别或类别中的一种。
Person[ˈpɜːsən]
人
Ex: She is a kind person who always helps others.
“Person”指的是个体。
Want[wɒnt]
想要
Ex: I want to learn how to play the piano.
“Want”表示希望得到某物或达成某种状态。
Be[biː]
成为
Ex: I want to be a teacher when I grow up.
“Be”是“to be”动词，表示存在或身份状态。
2. Prove it to yourself with small wins.
2. 用一次次微小的成功，向自己证明这一点。
Prove[pruːv]
证明
Ex: She had to prove her innocence in court.
“Prove”指的是通过证据或行动来证明某事的真实性或正确性。
It[ɪt]
它
Ex: Can you pass me it?
“It”是指代已知或即将提及的事物。
Yourself[jɔːˈsɛlf]
你自己
Ex: Be proud of yourself for completing the task.
“Yourself”指的是个体自身。
Small[smɔːl]
小的
Ex: I bought a small gift for her birthday.
“Small”指的是尺寸、数量、程度等上的小。
Wins[wɪnz]
胜利
Ex: They celebrated their victory after the match.
“Wins”指的是取得的成功或胜利。

🚀 进阶学习部分（学有余力的同学可以学习）

1. Environment Shapes Habits

  • Environmental Cues: The people and things you surround yourself with directly shape your behavioral habits.
  • Social Influence: The video author uses his own experience as an example, noting that a major reason he used to smoke cigarettes was because of the people he surrounded himself with. This reinforces the idea from our previous discussions that environment is often more powerful than willpower.

2. The Four Laws of Behavior Change

  • The video provides a specific formula for managing habits by designing psychological triggers:
  • To Build Good Habits: Make them obvious, attractive, easy, and satisfying.
  • To Break Bad Habits (The Reverse): Make them invisible, annoying, impossible, and unrewarding.

3. Prioritize Systems Over Goals

  • Focus on Inputs: The key to success is to focus on inputs (your process and systems) rather than outputs (the end goal).
  • This aligns with our earlier conversations: goals only provide direction, while systems are the actual levers that produce progress.

4. Habits as Compound Interest

  • The Power of the 1% Rule: Improving by just 1% each day may seem insignificant, but over a year, you will become 37 times better.
  • These tiny changes yield massive results and represent the mathematical logic behind long-term transformation.

5. Identity Drives Behavior (Belief Drives Behavior)

  • Change at the Core: At the deepest level of behavior change is identity, as belief drives behavior.
  • Becoming That Person: Instead of just fixating on what you want to achieve, focus on becoming the person who is capable of achieving those things.
💡 Summary Insight:
As the video concludes: "Tiny changes, big results". By optimizing your environment, following the laws of behavior change, prioritizing systems, and reshaping your identity, you can leverage the power of compounding to completely transform your life. This framework, combined with the "2-minute rule" and "habit stacking" from our history, creates a comprehensive methodology for habit formation.

1. 环境决定论 (Environment Shapes Habits)

  • 环境线索：你周围的人和物会直接塑造你的行为习惯。
  • 社交影响：视频作者以自身为例，提到他以前抽烟的一个主因就是周围人的影响。这呼应了之前讨论中提到的“环境胜过意志力”的观点。

2. 行为改变的四大定律 (The Four Laws of Behavior Change)

  • 视频提供了一套通过设计心理诱因来管理习惯的公式：
  • 培养好习惯：使其显而易见 (Obvious)、有吸引力 (Attractive)、简便易行 (Easy) 且 令人愉悦 (Satisfying)。
  • 戒除坏习惯（反向操作）：使其不可见 (Invisible)、令人厌烦 (Annoying)、不可能做到 (Impossible) 且 无回报 (Unrewarding)。

3. 系统优先于目标 (Prioritize Systems Over Goals)

  • 关注投入 (Inputs)：成功的关键在于关注你的系统（即你的行为过程），而不是最终的产出（目标）。
  • 这延续了我们之前探讨的理念：目标只能设定方向，而系统才是让你取得进步的实际杠杆。

4. 习惯是人生的“复利” (Habits as Compound Interest)

  • 1% 法则的威力：每天仅进步 1%，看似微不足道，但坚持一年后，你将比现在强 37 倍。
  • 这种微小的改变会产生巨大的结果，是实现长久转型的数学逻辑所在。

5. 身份认同驱动行为 (Belief Drives Behavior)

  • 从核心改变：行为改变的最深层是身份认同 (Identity)，而信念是行为的驱动力。
  • 成为那样的人：不要只是盯着你想达成的目标，而要专注于成为那个能够实现这些目标的人。
💡 总结提示：
正如视频结尾所言：“微小的改变，巨大的结果 (Tiny changes, big results)”。通过优化环境、遵循行为定律、建立系统并重塑身份，你可以利用复利效应实现人生的彻底转化。这与我们之前讨论过的“2 分钟规则”和“习惯堆叠”构成了完整的习惯养成方法论。