📖 今天要学习的句子
Building better habits isn’t about littering your day with life hacks.
It’s not about flossing one tooth each night or taking a cold shower each morning or wearing the same outfit each day.
It’s not about achieving external measures of success like earning more money, losing weight, or reducing stress.
Habits can help you achieve all of these things, but fundamentally they are not about having something. They are about becoming someone.
Ultimately, your habits matter because they help you become the type of person you wish to be. They are the channel through which you develop your deepest beliefs about yourself. Quite literally, you become your habits.
Ultimately, your habits matter because they help you become the type of person you wish to be. They are the channel through which you develop your deepest beliefs about yourself. Quite literally, you become your habits.
培养更好的习惯，并非是在生活中堆砌各种小技巧，也不是每晚只给一颗牙用牙线、每天早上冲冷水澡，或是日日穿同一件衣服。它无关追逐赚钱、减重、减压这类外在的成功标准。习惯固然能帮你实现这一切，但其本质，从来不是为了拥有什么，而是为了成为更好的自己。
说到底，习惯之所以重要，是因为它能帮你活成心中想要的模样。你对自己最深刻的自我认知，正是在养成习惯的过程中逐步建立的。毫不夸张地说，你的习惯，造就了独一无二的你。
说到底，习惯之所以重要，是因为它能帮你活成心中想要的模样。你对自己最深刻的自我认知，正是在养成习惯的过程中逐步建立的。毫不夸张地说，你的习惯，造就了独一无二的你。
Building better habits isn’t about littering your day with life hacks.
建立更好的习惯并不是将生活窍门塞满你的一天。
Building better habits[ˈbɪldɪŋ ˈbɛtər ˈhæbɪts]
建立更好的习惯
Ex: Building better habits requires discipline and consistency.
“Building better habits”指的是通过持续的努力改善和优化个人习惯，强调的是过程和结果。
Littering[ˈlɪtərɪŋ]
乱丢
Ex: Don’t litter in the park.
“Littering”指的是乱丢垃圾，在这里用来比喻把生活中充斥不必要的、琐碎的事物。
Life hacks[laɪf hæks]
生活窍门
Ex: He knows a lot of life hacks to make his work easier.
“Life hacks”指的是一些简单的、有效的技巧，目的是提高生活效率。
It’s not about flossing one tooth each night or taking a cold shower each morning or wearing the same outfit each day.
它不是每天晚上刷一颗牙，早晨洗冷水澡，或者每天穿一样的衣服。
Flossing[ˈflɒsɪŋ]
使用牙线
Ex: Flossing every day helps prevent gum disease.
“Flossing”指使用牙线清洁牙齿缝隙，通常是为了保持口腔卫生。
Cold shower[kəʊld ˈʃaʊə]
冷水澡
Ex: He took a cold shower to refresh himself after the workout.
“Cold shower”指的是用冷水洗澡，常用来清醒或刺激身体。
Outfit[ˈaʊtfɪt]
服装
Ex: She wore a beautiful outfit to the party.
“Outfit”指的是一个完整的服装搭配，通常是为了场合选择的穿着。
It’s not about achieving external measures of success like earning more money, losing weight, or reducing stress.
它不是关于实现外部的成功衡量标准，比如赚更多的钱，减肥，或者减少压力。
Achieving[əˈʧiːvɪŋ]
实现
Ex: He achieved his goal of running a marathon.
“Achieving”表示达成目标或成就，强调实际达成的结果。
External measures[ɪksˈtɜːnəl ˈmɛʒərz]
外部衡量标准
Ex: External measures of success are often based on societal expectations.
“External measures”指的是外界对成功的看法或标准，通常与个人的努力无关。
Earning more money[ˈɜːnɪŋ mɔːr ˈmʌni]
赚更多的钱
Ex: He focused on earning more money to secure his future.
“Earning more money”指的是通过工作或投资等方式增加收入。
Habits can help you achieve all of these things, but fundamentally they are not about having something. They are about becoming someone.
习惯可以帮助你实现这些目标，但从根本上说，它们并不是关于拥有某样东西，而是关于成为某个人。
Fundamentally[ˌfʌndəˈmɛntəli]
从根本上
Ex: Fundamentally, the problem is about how we use our resources.
“Fundamentally”强调某事物的核心或本质，通常用于深入探讨问题的根本原因。
Having something[ˈhævɪŋ ˈsʌmθɪŋ]
拥有某样东西
Ex: Having something of value makes you feel accomplished.
“Having something”指的是对某种物质或成就的拥有，通常与外部成就挂钩。
Becoming someone[bɪˈkʌmɪŋ ˈsʌmwʌn]
成为某个人
Ex: Becoming someone who values learning will enrich your life.
“Becoming someone”强调身份的塑造和个体内在的变化，侧重自我发展。
Ultimately, your habits matter because they help you become the type of person you wish to be.
归根结底，你的习惯很重要，因为它们帮助你成为你想成为的人。
Ultimately[ˈʌltəmətli]
归根结底
Ex: Ultimately, the decision is yours to make.
“Ultimately”表示的是某件事的最终结果或根本原因，常用来引出总结性的话语。
Habits[ˈhæbɪts]
习惯
Ex: Good habits lead to a successful life.
“Habits”指的是通过重复行为形成的日常习惯，习惯在行为改变中起到重要作用。
Matter[ˈmætər]
重要
Ex: The details of the plan don’t matter as much as the overall strategy.
“Matter”指某事是否重要，在这里表示习惯在个人成长中的重要性。
Become[bɪˈkʌm]
成为
Ex: She wants to become a successful entrepreneur.
“Become”指的是从一个状态变为另一个状态，强调过程和转变。
Type of person[taɪp ʌv ˈpɜːrsən]
某种类型的人
Ex: She is the type of person who always helps others.
“Type of person”描述了个体的类型或身份特征，在这里与“成为什么样的人”相关。
They are the channel through which you develop your deepest beliefs about yourself.
它们是你发展对自己最深信念的渠道。
Channel[ˈʧænl]
渠道
Ex: He used art as a channel to express his emotions.
“Channel”在此指的是途径或方法，强调习惯作为发展个人信念的媒介。
Through which[θruː wɪʧ]
通过这个
Ex: This is the path through which we find success.
“Through which”是一个连接短语，表明某个过程的途径或方式。
Develop[dɪˈvɛləp]
发展
Ex: She wants to develop her skills in communication.
“Develop”指的是通过积累或努力成长，强调逐步形成某种能力或信念。
Deepest[ˈdiːpɪst]
最深的
Ex: His deepest desire is to help people in need.
“Deepest”强调的是最内在或最根本的部分，通常指情感、信念等深层次的东西。
Beliefs[bɪˈliːfs]
信念
Ex: Our beliefs shape our actions.
“Beliefs”指个人或群体对某些事物的看法或信任，通常源自经历和文化。
Quite literally, you become your habits.
从字面上看，你就是你的习惯。
Quite literally[kwaɪt ˈlɪtərəli]
从字面上看
Ex: She is quite literally the hardest worker in the office.
“Quite literally”用来强调某个陈述是完全准确的，没有夸张或比喻成分。
Become[bɪˈkʌm]
成为
Ex: You become what you consistently do.
“Become”指的是逐渐转变为某种状态或身份，强调过程。
Habits[ˈhæbɪts]
习惯
Ex: Good habits are the foundation of success.
“Habits”指的是个体通过长期重复形成的行为模式，它们在塑造身份方面起着关键作用。
🚀 进阶学习部分（学有余力的同学可以学习）
1. Identity-Based Habit Breaking
The most critical factor in successfully breaking a bad habit is ensuring that no part of your identity relates to that habit anymore. You must shift from someone who is "trying to quit" to someone who has no connection to the behavior.
2. The Power of Language and Self-Image
The video illustrates this through a comparison of two people refusing a cigarette:
- Person A says, "No thanks, I'm trying to quit." This person still identifies as a smoker who is struggling to change.
- Person B says, "No thanks, I don't smoke." This person has undergone an identity shift and is much more likely to succeed because they have created a clear separation from the habit.
3. Redefining the Self
Instead of identifying as someone in a state of "trying," you should adopt the mindset that the bad habit is no longer who you are. By changing your internal narrative—moving from "I'm trying to quit" to "That's not who I am anymore"—you reinforce a new identity that makes the bad habit incompatible with your self-image.
Insight from Conversation History:
This concept directly reinforces Lesson 1 (Focus on Identity, Not Goals) from our previous discussion. It confirms that the most permanent changes happen from the "inside out." While the 1% rule and systems help build good habits, identity-based separation is the primary tool for dismantling bad ones. By changing your belief about who you are, you reduce the reliance on willpower and make the change a natural part of your existence.
This concept directly reinforces Lesson 1 (Focus on Identity, Not Goals) from our previous discussion. It confirms that the most permanent changes happen from the "inside out." While the 1% rule and systems help build good habits, identity-based separation is the primary tool for dismantling bad ones. By changing your belief about who you are, you reduce the reliance on willpower and make the change a natural part of your existence.
核心观点：基于身份认同的戒除法 (Identity-Based Habit Breaking)
戒掉坏习惯的关键在于确保你的身份认同不再与该习惯有任何关联。
- 对比实验：想象两个正在戒烟的人遇到别人递烟的情况：
- 第一个人说：“不，谢谢，我正在试着戒烟。”
- 第二个人说：“不，谢谢，我不抽烟。”
- 结果预测：第二个人更有可能戒烟成功，因为他已经在心理上实现了身份的彻底剥离。
- 行动建议：与其说“我正在努力戒掉某种行为”，不如建立一个清晰的界限，告诉自己：“那已经不再是我了 (That's not who I am anymore)”。
深度解析（结合对话历史）
这一观点直接呼应了我们之前讨论过的《原子习惯》核心教训一：关注身份认同而非目标。
- 从内向外改变：当你改变了对自己身份的定义（信念驱动行为），戒掉坏习惯就不再是一场痛苦的意志力博弈，而是一种维护自我形象的自然行为。
- 打破关联：正如视频所述，建立“清晰的界限”至关重要。这意味着你不再是一个“努力尝试”的人，而是一个已经完成转变的人。
总结提示：
通过将“我不做这件事”转化为“我不是这种人”，你利用了身份认同的力量来巩固行为改变。这种方法比单纯设定“戒烟”或“戒酒”的目标更为强大且持久。
通过将“我不做这件事”转化为“我不是这种人”，你利用了身份认同的力量来巩固行为改变。这种方法比单纯设定“戒烟”或“戒酒”的目标更为强大且持久。