📖 今天要学习的句子
First, decide who you want to be.
This holds at any level—as an individual, as a team, as a community, as a nation.
What do you want to stand for?
What are your principles and values?
Who do you wish to become?
These are big questions, and many people aren’t sure where to begin— but they do know what kind of results they want: to get six-pack abs or to feel less anxious or to double their salary. That’s fine. Start there and work backward from the results you want to the type of person who could get those results. Ask yourself, “Who is the type of person that could get the outcome I want?” Who is the type of person that could lose forty pounds? Who is the type of person that could learn a new language? Who is the type of person that could run a successful start-up?
For example, “Who is the type of person who could write a book?” It’s probably someone who is consistent and reliable. Now your focus shifts from writing a book (outcome-based) to being the type of person who is consistent and reliable (identity-based).
These are big questions, and many people aren’t sure where to begin— but they do know what kind of results they want: to get six-pack abs or to feel less anxious or to double their salary. That’s fine. Start there and work backward from the results you want to the type of person who could get those results. Ask yourself, “Who is the type of person that could get the outcome I want?” Who is the type of person that could lose forty pounds? Who is the type of person that could learn a new language? Who is the type of person that could run a successful start-up?
For example, “Who is the type of person who could write a book?” It’s probably someone who is consistent and reliable. Now your focus shifts from writing a book (outcome-based) to being the type of person who is consistent and reliable (identity-based).
首先，明确自己想成为什么样的人。这一原则适用于任何层面 —— 无论是作为个人、团队、社群，还是国家。你希望自己代表什么？你的原则与价值观是什么？你渴望成为怎样的人？
这些都是宏大的问题，很多人不知从何入手，但他们清楚自己想要的结果：练出六块腹肌、缓解焦虑情绪、让薪水翻倍。这无可厚非。不妨从这些目标出发，以终为始，由你渴望的结果倒推出能实现这些结果的理想自我。不妨问问自己：“什么样的人才能达成我想要的目标？” 什么样的人能减重 40 磅？什么样的人能学会一门新语言？什么样的人能成功运营一家初创公司？
举个例子，“什么样的人能写出一本书？” 答案很可能是：一个做事持之以恒、可靠踏实的人。如此一来，你的关注点就从 “写书” 这个结果导向的目标，转向了 “成为一个持之以恒、可靠踏实的人” 这个身份导向的追求。
First, decide who you want to be.
首先，决定你想成为什么样的人。
First[fɜːst]
首先
Ex: First, we need to finish the basics before moving to the advanced stuff.
“First”指的是时间或顺序中的第一步，表示要先做某件事。
Decide[dɪˈsaɪd]
决定
Ex: She decided to visit her family for the holidays.
“Decide”指的是做出选择，通常是经过思考后作出的决断。
Who[huː]
谁
Ex: Who is coming to the party tonight?
“Who”用于询问人或指代人，常用于提问或者表示某人。
You[juː]
你
Ex: You should always try your best.
“You”指的是听话者或某人，常用来指代对话中的主体。
Want[wɒnt]
想要
Ex: Do you want to go for a walk?
“Want”表示渴望或希望获得某物，常用于表达愿望。
Be[biː]
是，成为
Ex: I want to be a teacher.
“Be”是表示身份或状态，表明某人或某物的属性或存在。
This holds at any level—as an individual, as a team, as a community, as a nation.
这在任何层面上都适用——作为个人，作为团队，作为社区，作为国家。
Holds[həʊldz]
适用
Ex: This rule holds for every student.
“Holds”在这里表示某种说法或原则适用于某个范围，或某种状态持续存在。
Level[ˈlɛvl]
层面
Ex: We need to address the issue on a global level.
“Level”表示某事发生或进行的层次或范围，常用于描述广度或高度。
Individual[ˌɪndɪˈvɪdʒʊəl]
个人
Ex: Each individual has their own strengths and weaknesses.
“Individual”指单独的个体或个人，强调个人的特性或独立性。
Team[tiːm]
团队
Ex: The team worked together to achieve their goal.
“Team”指的是一群共同工作、目标一致的人，强调合作与集体行动。
Community[kəˈmjuːnɪti]
社区
Ex: The local community came together to support the project.
“Community”指的是一群住在同一区域或有共同目标和兴趣的人群。
Nation[ˈneɪʃn]
国家
Ex: The nation celebrated its independence day with pride.
“Nation”表示一个有共同历史、文化和政治体制的国家或民族。
What do you want to stand for?
你想代表什么？
Stand for[stænd fɔːr]
代表
Ex: What do the letters FBI stand for?
“Stand for”指代表某种信念、理念或身份。
Want[wɒnt]
想要
Ex: I want to travel to Europe next year.
“Want”表示愿望或需求，强调个体对未来的渴望。
To[tuː]
用于动词不定式，表示目的
Ex: I go to the gym to stay healthy.
“To”用于表达动作的目的或目标。
Stand[stænd]
站，支持
Ex: I stand by my decision.
“Stand”表示支持或坚持某个立场或原则。
What are your principles and values?
你的原则和价值观是什么？
Principles[ˈprɪnsɪplz]
原则
Ex: Honesty is one of my core principles.
“Principles”表示支配行为的基本规则或信念，强调道德或价值取向。
Values[ˈvæljuːz]
价值观
Ex: Respect for others is one of my values.
“Values”指个人或集体在社会中所看重的事物或信念，通常影响决策和行为。
Who do you wish to become?
你希望成为什么样的人？
Wish[wɪʃ]
希望，愿望
Ex: I wish to travel around the world someday.
“Wish”指的是某种渴望或愿望，常常表达希望实现的目标或梦想。
Become[bɪˈkʌm]
成为
Ex: He wants to become a doctor.
“Become”指的是某人或某物转变为另一种状态，强调身份或角色的改变。
These are big questions, and many people aren’t sure where to begin—
这些是重要的问题，许多人不知道从哪里开始——
Big questions[bɪɡ ˈkwɛsʧənz]
重大问题
Ex: He raised some big questions about the future of technology.
“Big questions”指的是具有深远影响的问题，通常是需要深思熟虑的关键问题。
Sure[ʃʊr]
确定的，肯定的
Ex: Are you sure this is the right way?
“Sure”表示对某事有信心或把握，表示明确或确认。
Where to begin[wɛər tuː bɪˈɡɪn]
从哪里开始
Ex: I'm not sure where to begin with this project.
“Where to begin”指的是在面对复杂任务时，确定起点或第一步的困难。
but they do know what kind of results they want: to get six-pack abs or to feel less anxious or to double their salary.
但他们知道自己想要什么样的结果：拥有六块腹肌、感觉更少焦虑，或是把薪水翻倍。
Know[nəʊ]
知道
Ex: Do you know how to cook?
“Know”表示拥有知识、信息或技能，指对某事的认知或理解。
Results[rɪˈzʌlts]
结果
Ex: The results of the experiment were surprising.
“Results”指的是某个行为或过程的结果，通常指最终的成果或影响。
Six-pack abs[sɪks pæk æbz]
六块腹肌
Ex: He worked out for months to get six-pack abs.
“Six-pack abs”是指腹部的肌肉分割，通常是经过锻炼和减脂后的成果。
Anxious[ˈæŋkʃəs]
焦虑的
Ex: She felt anxious about the upcoming exam.
“Anxious”指的是一种因担忧或不确定而产生的情绪。
Double[ˈdʌbl]
翻倍
Ex: He doubled his income after starting a new job.
“Double”指的是使某个数值增大两倍，通常用于描述收入、数量等。
That’s fine. Start there and work backward from the results you want to the type of person who could get those results.
没关系。从那里开始，倒推从你想要的结果到能得到这些结果的人。
Fine[faɪn]
没关系，好的
Ex: It’s fine to take a break if you’re tired.
“Fine”表示一种接受或赞同的态度，表示某事是可以接受的。
Start[stɑːt]
开始
Ex: Let’s start the meeting at 10 AM.
“Start”指的是某事的起点或开始时刻。
Work backward[wɜːrk ˈbæk wəd]
倒推
Ex: We need to work backward from the goal to find the steps needed.
“Work backward”指的是从目标或结论反推到起点，常用于解决问题时。
Type[taɪp]
类型
Ex: There are different types of people in the world.
“Type”指的是某种类别、类型或特征。
Ask yourself, “Who is the type of person that could get the outcome I want?”
问问自己：“谁是能得到我想要结果的人？”
Ask[ɑːsk]
问
Ex: I asked him if he wanted to join us for dinner.
“Ask”表示请求信息或答案，常用于提问。
Outcome[ˈaʊtkʌm]
结果
Ex: The outcome of the project was successful.
“Outcome”指的是某种行为或活动的结果。
Who is the type of person that could lose forty pounds?
谁是能减掉四十磅的人？
Type of person[taɪp ʌv ˈpɜːrsən]
某种类型的人
Ex: He’s the type of person who always helps others without hesitation.
“Type of person”指的是具有某种特征、行为或个性的人。
Lose[luːz]
失去，减去（体重）
Ex: She wants to lose weight before the summer.
“Lose”通常表示减去某物，特别是在体重或数量上。
Forty pounds[ˈfɔːti paʊndz]
四十磅
Ex: He has lost forty pounds over the last six months.
“Forty pounds”用于衡量体重的变化。
Who is the type of person that could learn a new language?
谁是能学会一门新语言的人？
Learn[lɜːrn]
学习
Ex: She wants to learn French before visiting Paris.
“Learn”指的是获取知识、技能或信息的过程。
New language[nuː ˈlæŋɡwɪdʒ]
一门新语言
Ex: He is learning a new language to communicate better with clients.
“New language”指的是与母语不同、正在学习的语言。
Who is the type of person that could run a successful start-up?
谁是能运营一个成功初创公司的那种人？
Run[rʌn]
运营，管理
Ex: She runs a small café downtown.
“Run”表示经营或管理某种业务或活动。
Successful[səkˈsɛsfl]
成功的
Ex: He became a successful entrepreneur after years of hard work.
“Successful”指的是达成目标、取得成就或获胜的状态。
Start-up[ˈstɑːrtʌp]
初创公司
Ex: She invested in a start-up company in the tech industry.
“Start-up”指的是新成立、通常是小型的公司，特别是在创新领域。
For example, “Who is the type of person who could write a book?”
例如，“谁是能写一本书的人？”
Example[ɪɡˈzɑːmpl]
例子
Ex: She gave an example to explain the difficult concept.
“Example”表示某个事物的代表或模型，通常用来帮助理解某个概念。
Write a book[raɪt ə bʊk]
写一本书
Ex: He spent years writing a book on history.
“Write a book”指的是创作并写作书籍，通常涉及大量的思考和写作工作。
It’s probably someone who is consistent and reliable.
这可能是一个有持续性和可靠性的人。
Consistent[kənˈsɪstənt]
持续的，一致的
Ex: She is consistent in her efforts to improve.
“Consistent”指的是做事持续、稳定而没有波动的。
Reliable[rɪˈlaɪəbl]
可靠的
Ex: He is a reliable team member who always meets deadlines.
“Reliable”描述某人或某物能够始终如一地提供所期望的结果，值得信赖。
Now your focus shifts from writing a book (outcome-based) to being the type of person who is consistent and reliable (identity-based).
现在你的关注点从写书（以结果为导向）转向成为一个有持续性和可靠性的人（以身份为导向）。
Focus[ˈfəʊkəs]
关注，重点
Ex: His focus on learning English helped him improve quickly.
“Focus”指的是集中注意力的行为，强调某个任务或目标的重要性。
Shift[ʃɪft]
转变，变化
Ex: He shifted his focus from sports to academics.
“Shift”表示方向或观点的改变，尤其是在注意力或目标上。
Identity-based[aɪˈdɛntɪti beɪst]
基于身份的
Ex: Identity-based goals focus on the type of person you want to become.
“Identity-based”指的是以个体身份或自我认知为基础的目标或方法。
🚀 进阶学习部分（学有余力的同学可以学习）
1. The Core Concept of Atomic Habits
- Small Changes, Big Transformation: You can transform your life through small, incremental improvements rather than massive shifts.
- Power of Compounding: The key to success is that these tiny habits compound over time, leading to significant results. This aligns with the 1% Rule we discussed earlier, where getting 1% better every day makes you 37 times better after a year.
2. Key Technique: Habit Stacking
- The Strategy: This method involves pairing a new habit with an existing one.
- Practical Example: The video suggests doing a quick workout immediately after brushing your teeth. By using an established habit (brushing teeth) as a trigger, the new habit becomes easier to remember and perform.
3. The Benefits of Stacking
- Ease of Integration: Habit stacking makes it much easier to integrate positive changes into your daily routine.
- Lasting Success: By building onto existing neural pathways, you pave the way for lasting success rather than relying on inconsistent bursts of motivation.
💡 Summary Insight:
While our previous discussions focused on the 10% Rule for perception or the 2-Minute Rule for starting, this video emphasizes Habit Stacking as the primary tool to ensure these "atomic" or tiny habits actually stick to your daily schedule.
While our previous discussions focused on the 10% Rule for perception or the 2-Minute Rule for starting, this video emphasizes Habit Stacking as the primary tool to ensure these "atomic" or tiny habits actually stick to your daily schedule.
1. “原子习惯”的核心定义 (The Concept of Atomic Habits)
- 微小改进的积累：成功的关键在于“原子习惯”，即通过微小的、增量式的改进，随着时间的推移产生复利效应 (Compound over time)，从而彻底改变你的生活。
- 这呼应了我们之前讨论过的 1% 法则：每天进步一点点，长期坚持会带来巨大的质变。
2. 核心实操技巧：习惯堆叠 (Habit Stacking)
- 这是本段视频重点推介的具体方法论：
- 配对法：将一个新习惯与一个现有的习惯进行配对。
- 具体步骤：在你已经自动执行的行为（旧习惯）之后，紧接着安排你想培养的行为（新习惯）。
- 视频中的案例：例如，在刷完牙（现有习惯）之后，立即进行快速锻炼（新习惯）。
3. 习惯堆叠的优势 (Why Habit Stacking Works)
- 降低阻力：这种方法让积极的改变更容易融入你的日常生活轨迹。
- 建立持久性：通过利用已有的神经通路（旧习惯），为新习惯的植入铺平道路，从而实现持久的成功。
4. 综合洞察：系统与持续性
- 结合之前的对话内容：
- 从 2 分钟开始：视频提到的“快速锻炼”与 “2 分钟规则” 不谋而合，强调从极小的动作开始。
- 让它显而易见：将新习惯挂钩在旧习惯之后，实际上是利用旧习惯作为环境线索 (Cue)，使好习惯变得显而易见。
💡 总结：
这段视频的核心在于介绍 “习惯堆叠” (Habit Stacking) 这一强力工具。它通过将微小的改进（原子习惯）无缝嵌入到现有的生活节奏中，利用复利的力量实现人生的系统性转型。
这段视频的核心在于介绍 “习惯堆叠” (Habit Stacking) 这一强力工具。它通过将微小的改进（原子习惯）无缝嵌入到现有的生活节奏中，利用复利的力量实现人生的系统性转型。