📖 今天要学习的句子
This process can lead to beliefs like: “I’m the kind of teacher who stands up for her students.” “I’m the kind of doctor who gives each patient the time and empathy they need.” “I’m the kind of manager who advocates for her employees.”

Once you have a handle on the type of person you want to be, you can begin taking small steps to reinforce your desired identity. I have a friend who lost over 100 pounds by asking herself, “What would a healthy person do?” All day long, she would use this question as a guide. Would a healthy person walk or take a cab? Would a healthy person order a burrito or a salad? She figured if she acted like a healthy person long enough, eventually she would become that person. She was right.

The concept of identity-based habits is our first introduction to another key theme in this book: feedback loops. Your habits shape your identity, and your identity shapes your habits. It’s a two-way street. The formation of all habits is a feedback loop (a concept we will explore in depth in the next chapter), but it’s important to let your values, principles, and identity drive the loop rather than your results. The focus should always be on becoming that type of person, not getting a particular outcome.
这个思考过程，会让人渐渐树立起这样的信念：“我是一名会为学生据理力争的老师。”“我是一名愿意为每位患者倾注时间与同理心的医生。”“我是一名会为员工发声撑腰的管理者。” 一旦明确了自己想要成为的理想模样，你就可以开始迈出一个个小步伐，不断强化这份期许的身份认同。我有一位朋友，她就是靠着时常自问 “一个注重健康的人会怎么做？”，成功减重超过 100 磅。一整天里，她都把这个问题当作行动指南。注重健康的人，会选择步行还是打车？会点一份墨西哥卷饼还是一份沙拉？她认定，只要自己长久地以健康人士的标准要求自己、规范言行，终有一天，自己就会真正成为那样的人。而她，确实做到了。 这种基于身份认同的习惯养成法则，也让我们首次接触到了本书的另一个核心主题：反馈循环。你的习惯塑造着你的身份，而你的身份又反过来影响着你的习惯 —— 这是一个双向作用的过程。所有习惯的养成，本质上都是一个反馈循环（这个概念我们将在下一章深入探讨）。但至关重要的一点是：要让你的价值观、行事准则与身份认同，而非单纯的结果，成为驱动这个循环的核心。我们的关注点，应始终放在 “成为那样的人” 上，而非 “达成某个具体结果” 。
Day 12 Illustration
This process can lead to beliefs like:
这个过程可以导致像这样的信念：
Process[ˈprəʊsɛs]
过程
Ex: The process of learning a new language takes time and patience.
“Process”表示某事的进行或步骤，强调从开始到结束的连续行动。
Lead to[liːd tuː]
导致
Ex: Improper diet can lead to various health issues.
“Lead to”是指某种结果或后果的发生，是因果关系的体现。
Beliefs[bɪˈliːfs]
信念
Ex: Her beliefs about family life were very traditional.
“Beliefs”是指某人接受为真理的看法或信条，反映了个体的思想和价值观。
“I’m the kind of teacher who stands up for her students.”
“我是那种会为学生挺身而出的老师。”
Kind of[kaɪnd ʌv]
种类的，类型的
Ex: She is the kind of person who always helps others.
“Kind of”用于表示某种类型或某类事物，强调某种特征或行为。
Stand up for[stænd ʌp fɔːr]
为…辩护，支持
Ex: He always stands up for the rights of the underprivileged.
“Stand up for”指的是为某事物或某人争取权利或表达支持。
Students[ˈstjuːdənts]
学生
Ex: The teacher gave her students a lot of homework to do.
“Students”是指正在学习某项学科的人员，通常指在教育体系中的学习者。
“I’m the kind of doctor who gives each patient the time and empathy they need.”
“我是那种会给予每位病人他们所需时间和同情心的医生。”
Doctor[ˈdɒktə]
医生
Ex: The doctor advised him to rest for a few days.
“Doctor”是指医疗专业人员，提供治疗和健康咨询的人。
Gives[ɡɪvz]
给予
Ex: She gives her time freely to help others.
“Gives”表示将某物传递给某人，可以是物理的或抽象的。
Empathy[ˈɛmpəθi]
同理心
Ex: A good leader must have empathy for others.
“Empathy”指能够理解并分享他人情感的能力。
“I’m the kind of manager who advocates for her employees.”
“我是那种为员工辩护的经理。”
Manager[ˈmænɪdʒər]
经理
Ex: The manager of the store was very helpful.
“Manager”是指负责领导和组织工作的人员，通常负责团队或公司的运营。
Advocates[ˈædvəkeɪts]
支持，倡导
Ex: She advocates for women's rights and equality.
“Advocates”表示公开支持某事，通常是为了更大的社会或个人利益。
Once you have a handle on the type of person you want to be, you can begin taking small steps to reinforce your desired identity.
一旦你掌握了自己希望成为的人类型，你就可以开始采取小步骤来加强你想要的身份。
Handle[ˈhændl]
掌握，应对
Ex: He can handle difficult situations calmly.
“Handle”表示对事物的掌控或应对，强调能力和处理方式。
Reinforce[ˌriːɪnˈfɔːs]
加强
Ex: The teacher reinforced the lesson by giving examples.
“Reinforce”表示加强某个行为、观念或措施，使其变得更加坚固。
Identity[aɪˈdɛntɪti]
身份
Ex: Her identity as a leader influenced her decisions.
“Identity”是指个体自我认同的方式，决定了一个人如何看待自己并与外界互动。
I have a friend who lost over 100 pounds by asking herself, “What would a healthy person do?”
我有一个朋友通过问自己“健康的人会做什么？”而减掉了超过100磅。
Friend[frɛnd]
朋友
Ex: She has many friends who support her dreams.
“Friend”是指与你有亲密关系的人，通常意味着彼此之间有信任和支持。
Lost[lɒst]
失去，减去
Ex: He lost his wallet while traveling abroad.
“Lost”在这里指通过努力减掉的体重，表示一种健康的减重过程。
Pounds[paʊndz]
磅（体重单位）
Ex: She gained five pounds over the holidays.
“Pounds”作为体重单位，通常用于表示体重的增减。
Asking[ˈɑːskɪŋ]
询问
Ex: She kept asking questions to clarify the topic.
“Asking”指的是发出问题以获取信息或理解。
Healthy[ˈhɛlθi]
健康的
Ex: Eating fruits and vegetables is part of a healthy diet.
“Healthy”指身体健康的状态，常与良好的生活习惯和饮食相关。
All day long, she would use this question as a guide.
整天，她都将这个问题作为指导。
Guide[ɡaɪd]
指南
Ex: The teacher provided a guide to help students with the assignment.
“Guide”指的是可以帮助你决策或行动的工具或方式。
Use[juːz]
使用
Ex: She uses her phone to check the time.
“Use”表示利用某物为某个目的服务。
Would a healthy person walk or take a cab? Would a healthy person order a burrito or a salad?
健康的人会走路还是打车？健康的人会点墨西哥卷饼还是沙拉？
Walk[wɔːk]
走路
Ex: I prefer to walk rather than take the bus.
“Walk”是指通过步行移动，强调一种较为健康的出行方式。
Take a cab[teɪk ə kæb]
打车
Ex: She decided to take a cab to the airport instead of driving.
“Take a cab”是指乘坐出租车，常用作快捷但不一定健康的出行方式。
She figured if she acted like a healthy person long enough, eventually she would become that person.
她认为如果她足够长时间像一个健康的人那样行动，最终她会成为那种人。
Figured[ˈfɪɡərd]
认为，推测
Ex: I figured it would take longer to finish the project.
“Figured”表示通过思考、推理或经验做出的结论。
Acted[ækt]
行动
Ex: He acted quickly to solve the problem.
“Acted”指的是采取实际行动或表现出的行为。
Eventually[ɪˈvɛntʃʊəli]
最终
Ex: She eventually became the best player on the team.
“Eventually”指在一段时间后最终发生的结果。
She was right.
她是对的。
Right[raɪt]
对的
Ex: You were right to trust her judgment.
“Right”表示正确、符合事实的状态。
The concept of identity-based habits is our first introduction to another key theme in this book: feedback loops.
基于身份的习惯的概念是我们首次接触到本书中的另一个关键主题：反馈循环。
Concept[ˈkɒnsɛpt]
概念
Ex: The concept of teamwork is central to the company's success.
“Concept”是指某种抽象的想法或理论，通常用于解释或讨论一个主题。
Identity-based habits[aɪˈdɛntɪti beɪst ˈhæbɪts]
基于身份的习惯
Ex: Identity-based habits are essential for long-term behavior change.
“Identity-based habits”指的是那些基于你对自己身份认知而形成的习惯，强调自我认同与行为的关系。
Introduction[ˌɪntrəˈdʌkʃən]
介绍
Ex: His introduction to the subject was clear and concise.
“Introduction”指的是某个话题或概念的初步介绍，用于引导读者了解更多。
Key theme[kiː θiːm]
关键主题
Ex: The key theme of the presentation was leadership.
“Key theme”指的是在某个讨论中最为重要的思想或议题。
Feedback loops[ˈfiːdbæk luːps]
反馈循环
Ex: In business, feedback loops help improve products over time.
“Feedback loops”指的是通过持续反馈来改进和调整行为或过程的机制，强调过程和结果之间的相互作用。
Your habits shape your identity, and your identity shapes your habits.
你的习惯塑造你的身份，而你的身份又塑造你的习惯。
Shape[ʃeɪp]
塑造
Ex: Her experiences shaped her views on life.
“Shape”表示对某物产生影响或改变，使其形成特定的样子或状态。
Identity[aɪˈdɛntɪti]
身份
Ex: Our identity is formed through a combination of personal and social factors.
“Identity”指的是一个人的自我认知、社会角色以及个性特征。
It’s a two-way street.
这是一条双向街道。
Two-way street[tuː weɪ striːt]
双向街道
Ex: Effective communication is a two-way street.
“Two-way street”指的是相互影响的关系或情况，强调双方的互动和影响。
The formation of all habits is a feedback loop (a concept we will explore in depth in the next chapter), but it’s important to let your values, principles, and identity drive the loop rather than your results.
所有习惯的形成都是一个反馈循环（这是我们将在下一章深入探讨的概念），但重要的是让你的价值观、原则和身份驱动这个循环，而不是结果。
Formation[fɔːˈmeɪʃən]
形成
Ex: The formation of new habits takes time and dedication.
“Formation”指的是事物的形成或创建过程，尤其是习惯、观念等抽象概念。
Feedback loop[ˈfiːdbæk luːp]
反馈循环
Ex: The feedback loop in the system helps improve its performance over time.
“Feedback loop”指的是通过持续的反馈来不断改进和调整的过程，强调反馈的作用。
Principles[ˈprɪnsɪpəlz]
原则
Ex: He always makes decisions based on moral principles.
“Principles”是指支配行为的基本准则或信念，影响一个人的决策和行为。
Drive[draɪv]
驱动
Ex: Her passion for learning drives her to keep improving.
“Drive”表示推动、激励某种行为或结果的力量。
Results[rɪˈzʌlts]
结果
Ex: The results of the experiment were inconclusive.
“Results”指的是某些行为、决定或过程产生的后果或效果。
The focus should always be on becoming that type of person, not getting a particular outcome.
重点应该始终放在成为那种人上，而不是得到某个特定的结果。
Focus[ˈfəʊkəs]
关注，重点
Ex: You need to focus on your studies to pass the exam.
“Focus”是指集中精力或注意力于某个特定的目标或任务。
Becoming[bɪˈkʌmɪŋ]
成为
Ex: She is becoming more confident with each passing day.
“Becoming”指的是逐渐变成或发展成某种状态。
Outcome[ˈaʊtkʌm]
结果
Ex: The outcome of the meeting was positive.
“Outcome”指的是某个事件或过程的最终结果或后果。

🚀 进阶学习部分（学有余力的同学可以学习）

1. Lesson 1: Focus on Identity, Not Goals

  • Rather than setting a goal like "I want to lose weight," you should focus on who you are becoming.
  • For example, tell yourself, "I'm the kind of person who never misses workouts". This aligns with our previous discussion that belief and identity are the deepest layers of behavior change.

2. Lesson 2: Make It So Easy You Can't Say No

  • Since starting is the hardest part of any habit, you should lower the barrier to entry.
  • Instead of aiming for 30 push-ups, you should aim for just one. This concept reinforces the "2-Minute Rule" we discussed earlier—establishing the habit first is more important than the scale of the effort.

3. Lesson 3: Environment Beats Motivation

  • Your physical surroundings often dictate your actions more than your willpower does.
  • If your phone is next to your bed, you will likely scroll through it; however, if your journal is on your pillow, you will write. To succeed, you must design your environment to actively support the habits you want to build.

1. 核心教训一：关注身份认同而非目标 (Focus on Identity, Not Goals)

  • 与其设定具体的目标（如“我想减肥”），不如将重点转向你想成为什么样的人。
  • 身份转变：你应该告诉自己“我是一个从不错过锻炼的人”。这种从底层逻辑改变自我认知的方法，比单纯追求结果更具持久力。

2. 核心教训二：让起步变得简单到无法拒绝 (Make It So Easy You Can't Say No)

  • 万事开头难：视频强调“开始”是最困难的部分，因此要大幅降低行动门槛。
  • 微小替代宏大：不要一开始就设定做 30 个俯卧撑的目标，而是设定只做一个。这与我们之前讨论过的 “2 分钟规则” 不谋而合——习惯必须先建立，然后才能优化。

3. 核心教训三：环境胜过意志力 (Environment Beats Motivation)

  • 设计驱动行为：如果你将手机放在床边，你就会不自觉地刷手机；如果将日记本放在枕头上，你就会开始写作。
  • 环境线索：通过重新设计你的物理环境来支持你的习惯，而不是依赖不稳定的动机或意志力。这补充了我们之前提到的“让线索显而易见”这一行为改变定律。
💡 综合洞察：
结合之前的讨论，我们可以看到这些方法论构成了一个完整的闭环：通过环境设计提供触发线索（教训三），利用微小起步（教训二/2分钟规则）降低执行阻力，最终通过持续的微小改进（1%法则）来重塑你的身份认同（教训一）。正如视频所述，这些简单的改变拥有“永远改变你人生”的力量。