📖 今天要学习的句子
Behavior that is in congruent with the self will not last.
You may want more money, but if your identity is someone who consumes rather than creates, then you’ll continue to be pulled toward spending rather than earning.
You may want better health, but if you continue to prioritize comfort over accomplishment, you’ll be drawn to relaxing rather than training.
It’s hard to change your habits if you never change the underlying beliefs that led to your past behavior.
You have a new goal and a new plan, but you haven’t changed who you are.
The story of Brian Clark, an entrepreneur from Boulder, Colorado, provides a good example. “For as long as I can remember, I’ve chewed my fingernails,” Clark told me. “It started as a nervous habit when I was young, and then morphed into an undesirable grooming ritual. One day, I resolved to stop chewing my nails until they grew out a bit. Through mindful willpower alone, I managed to do it.”
The story of Brian Clark, an entrepreneur from Boulder, Colorado, provides a good example. “For as long as I can remember, I’ve chewed my fingernails,” Clark told me. “It started as a nervous habit when I was young, and then morphed into an undesirable grooming ritual. One day, I resolved to stop chewing my nails until they grew out a bit. Through mindful willpower alone, I managed to do it.”
与自我定位相悖的行为，终究无法长久。你或许渴望赚更多的钱，但如果你的自我认同是“消费者”而非“创造者”，那你就会不断被消费的欲望裹挟，而非主动去赚钱。你或许希望拥有更健康的体魄，但如果始终把安逸看得比成就更重，那你就会更倾向于放松享乐，而非坚持锻炼。如果从不改变那些催生了过往行为的底层信念，你就很难真正改变自己的习惯。你定下了新的目标，规划了新的方案，却从未改变自己的内在身份。
来自科罗拉多州博尔德市的企业家布莱恩·克拉克的经历，就是一个绝佳的例证。克拉克曾对我说：“从我记事起，我就有咬指甲的习惯。小时候，这只是一种紧张时的下意识举动，后来渐渐演变成了一种不雅的个人癖好。有一天，我下定决心戒掉咬指甲的毛病，直到指甲能长长一些。仅凭强大的意志力和刻意的自我觉察，我真的做到了。”
来自科罗拉多州博尔德市的企业家布莱恩·克拉克的经历，就是一个绝佳的例证。克拉克曾对我说：“从我记事起，我就有咬指甲的习惯。小时候，这只是一种紧张时的下意识举动，后来渐渐演变成了一种不雅的个人癖好。有一天，我下定决心戒掉咬指甲的毛病，直到指甲能长长一些。仅凭强大的意志力和刻意的自我觉察，我真的做到了。”
Behavior that is in congruent with the self will not last.
与自我不一致的行为无法持久。
Behavior[bɪˈheɪvjər]
行为
Ex: His behavior changed drastically after the meeting.
例句翻译：会议后他的行为发生了巨大变化。“Behavior”指的是个人的举止、反应或行动。
In congruent with the self[ɪn kənˈɡruːənt wɪð ðə sɛlf]
与自我不一致
Ex: Her actions were not congruent with her beliefs.
例句翻译：她的行为与她的信念不一致。“In congruent with the self”指的是行为与个人的身份、价值观或自我认知不一致。
Will not last[wɪl nɒt læst]
不会持久
Ex: If you don’t change your habits, the improvements won’t last.
例句翻译：如果你不改变习惯，这种改善不会持久。“Will not last”表示某种行为或状态不会维持很长时间，通常表示效果短暂。
You may want more money, but if your identity is someone who consumes rather than creates, then you’ll continue to be pulled toward spending rather than earning.
你可能想要更多的钱，但如果你的身份是一个消费而非创造的人，那么你会继续倾向于花钱而不是赚钱。
Identity[aɪˈdɛntɪti]
身份
Ex: Her identity as a leader inspired the team.
例句翻译：她作为领导者的身份激励了团队。“Identity”指的是个人对自己的认知或认同，决定了一个人如何看待自己及其行为。
Consume[kənˈsjuːm]
消费
Ex: The company consumes a lot of resources.
例句翻译：这家公司消耗了大量资源。“Consume”在这里指的是过度使用或消耗资源，尤其是个人的财务和物质资源。
Create[kriˈeɪt]
创造
Ex: She hopes to create a successful business.
例句翻译：她希望创办一家成功的企业。“Create”指的是生产、创新或建立某物，通常是指积极的行动，如创造财富。
Pulled toward[pʊld təwɔːd]
被吸引向
Ex: He was always pulled toward adventure.
例句翻译：他总是被冒险所吸引。“Pulled toward”指的是被某种力量或诱因吸引或引导向某个方向。
Spending rather than earning[ˈspɛndɪŋ ˈræðər ðæn ˈɜːnɪŋ]
花钱而不是赚钱
Ex: Many people focus on spending rather than saving.
例句翻译：许多人专注于花钱而不是存钱。“Spending rather than earning”强调一种倾向于消费而非创造收入的行为模式。
You may want better health, but if you continue to prioritize comfort over accomplishment, you’ll be drawn to relaxing rather than training.
你可能想要更好的健康，但如果你继续把舒适放在成就之上，你会倾向于休息而不是训练。
Prioritize[praɪˈɒrɪtaɪz]
优先考虑
Ex: You should prioritize your health above all else.
例句翻译：你应该把健康放在首位。“Prioritize”表示将某些事物视为优先事项，通常是在多个选择中做出决定。
Comfort[ˈkʌmfət]
舒适
Ex: She values comfort over excitement.
例句翻译：她更看重舒适而不是刺激。“Comfort”指的是感到放松或无忧无虑的状态，通常与懒惰或避免不适相关。
Accomplishment[əˈkʌmplɪʃmənt]
成就
Ex: She felt a great sense of accomplishment after finishing the marathon.
例句翻译：跑完马拉松后，她感到非常有成就感。“Accomplishment”指通过努力或工作所达到的成功或成就。
Drawn to[drɔːn tuː]
被吸引到
Ex: He was always drawn to art and design.
例句翻译：他总是被艺术和设计所吸引。“Drawn to”表示被某种事物或活动自然吸引。
Relaxing rather than training[rɪˈlæksɪŋ ˈræðər ðæn ˈtreɪnɪŋ]
休息而不是训练
Ex: Relaxing rather than training can lead to a lack of progress.
例句翻译：休息而不是训练会导致缺乏进步。“Relaxing rather than training”强调选择放松而非努力训练的倾向，导致目标的延迟或未实现。
It’s hard to change your habits if you never change the underlying beliefs that led to your past behavior.
如果你从未改变导致过去行为的根本信念，那么改变习惯是很难的。
Change your habits[ʧeɪndʒ jɔːr ˈhæbɪts]
改变习惯
Ex: It is challenging to change your habits without a clear strategy.
例句翻译：没有明确的策略，改变习惯是具有挑战性的。“Change your habits”表示改变一贯的行为模式或生活方式。
Underlying beliefs[ˈʌndəlaɪɪŋ bɪˈliːfs]
根本信念
Ex: Our underlying beliefs shape the way we interact with others.
例句翻译：我们的根本信念塑造了我们与他人互动的方式。“Underlying beliefs”指的是支配我们行为和决策的根本信念或思想。
Past behavior[pɑːst bɪˈheɪvjər]
过去的行为
Ex: Understanding past behavior can help predict future actions.
例句翻译：了解过去的行为有助于预测未来的行动。“Past behavior”指的是以前发生的行为模式，通常用于反思和调整未来的行为。
You have a new goal and a new plan, but you haven’t changed who you are.
你有了新的目标和计划，但你没有改变你是谁。
New goal[njuː ɡəʊl]
新目标
Ex: He set a new goal for the upcoming year.
例句翻译：他为来年设定了一个新目标。“New goal”指的是新的目标设定，通常意味着重新评估并确定方向。
New plan[njuː plæn]
新计划
Ex: The team developed a new plan for the next quarter.
例句翻译：团队为下一季度制定了新计划。“New plan”指的是新的方案或策略，用于实现目标。
Haven’t changed[ˈhævənt ʧeɪndʒd]
没有改变
Ex: Although the situation has changed, you haven’t changed your approach.
例句翻译：尽管情况变了，你却没有改变你的方法。“Haven’t changed”表示某个方面的状态没有发生变化。
Who you are[huː juː ɑː]
你是谁
Ex: Who you are today is the sum of all your past experiences.
例句翻译：今天的你是你过去所有经历的总和。“Who you are”强调个人身份和自我认知，是行为和习惯改变的核心。
The story of Brian Clark, an entrepreneur from Boulder, Colorado, provides a good example.
布莱恩·克拉克的故事，一个来自科罗拉多州博尔德市的企业家，提供了一个很好的例子。
The story of[ðə ˈstɔːri ʌv]
……的故事
Ex: The story of his success inspired many people.
例句翻译：他的成功故事激励了许多人。“The story of”指的是某人或某事的具体经历或叙述，通常用于引出例子或详细的故事。
Entrepreneur[ˌɒntrəprəˈnɜː]
企业家
Ex: She is a successful entrepreneur who started her own tech company.
例句翻译：她是一位成功的企业家，创办了自己的科技公司。“Entrepreneur”指的是通过创新或新业务创造财富的个人，通常是创业者或商人。
Boulder, Colorado[ˈboʊldər, kəˈlɔːrədoʊ]
科罗拉多州博尔德市
Ex: Boulder, Colorado, is known for its beautiful mountain views.
例句翻译：科罗拉多州博尔德市以其美丽的山景而闻名。“Boulder, Colorado”作为一个地名，指的是位于美国科罗拉多州的一个城市，通常用来提供个人或事件的背景信息。
Provides a good example[prəˈvaɪdz ə ɡʊd ɪɡˈzɑːmpl]
提供了一个很好的例子
Ex: Her journey provides a good example of overcoming adversity.
例句翻译：她的旅程提供了一个克服逆境的好例子。“Provides a good example”指的是通过某个实际案例或经历来展示某种道理或方法。
“For as long as I can remember, I’ve chewed my fingernails,” Clark told me.
“只要我能记得的时间，我就一直咬指甲，”克拉克告诉我。
For as long as I can remember[fɔːr æz lɔːŋ æz aɪ kæn rɪˈmɛmbər]
只要我能记得的时间
Ex: For as long as I can remember, I have loved reading books.
例句翻译：从我记事起，我就喜欢看书。“For as long as I can remember”用来表示从记事起就一直存在的状态或习惯。
Chewed my fingernails[ʧuːd maɪ ˈfɪŋɡəneɪlz]
咬指甲
Ex: He chewed his fingernails when he was nervous.
例句翻译：他紧张时会咬指甲。“Chewed my fingernails”指的是一种常见的紧张或焦虑表现，通常是在压力下无意识地咬指甲。
Told me[toʊld miː]
告诉我
Ex: She told me that she would arrive late.
例句翻译：她告诉我她会迟到。“Told me”指的是直接向某人传达信息或故事的行为，表示说话者与听者之间的交流。
“It started as a nervous habit when I was young, and then morphed into an undesirable grooming ritual.
“它从我小时候的一种紧张习惯开始，然后变成了一种令人不悦的梳理仪式。”
Started as[ˈstɑːrtɪd æz]
开始是
Ex: The project started as a small idea and grew into a successful business.
例句翻译：这个项目开始只是一个小点子，后来发展成了成功的企业。“Started as”表示某物的起始形式或状态。
Nervous habit[ˈnɜːvəs ˈhæbɪt]
紧张习惯
Ex: Nervous habits often appear during stressful situations.
例句翻译：紧张习惯通常出现在压力大的情况下。“Nervous habit”指的是因紧张或焦虑而养成的反复性行为，通常无意识发生。
Morphed into[mɔːft ˈɪntuː]
变成
Ex: His hobby morphed into a full-time career.
例句翻译：他的爱好变成了全职事业。“Morphed into”表示逐渐变化或转变成另一种状态。
Undesirable[ˌʌndɪˈzaɪərəbl]
令人不悦的
Ex: The outcome of the experiment was undesirable.
例句翻译：实验结果令人不悦。“Undesirable”表示某物或某事令人不喜欢或不想要。
Grooming ritual[ˈɡruːmɪŋ ˈrɪtʃuəl]
梳理仪式
Ex: His morning grooming ritual included shaving and combing his hair.
例句翻译：他早晨的梳理仪式包括刮胡子和梳头。“Grooming ritual”指的是为了外观或清洁而进行的有规律的日常行为或仪式。
One day, I resolved to stop chewing my nails until they grew out a bit.
有一天，我决心停止咬指甲，直到它们长出来一点。
Resolved to stop[rɪˈzɒlvd tuː stɒp]
决心停止
Ex: She resolved to stop procrastinating and start studying every day.
例句翻译：她决心停止拖延，开始每天学习。“Resolved to stop”表示做出决定去停止某种行为，通常带有坚定的决心。
Chewing my nails[ˈʧuːɪŋ maɪ ˈneɪlz]
咬指甲
Ex: He stopped chewing his nails after visiting the dentist.
例句翻译：看过牙医后，他不再咬指甲了。“Chewing my nails”是指咬指甲的行为，通常与焦虑或紧张相关。
Grew out a bit[ɡruː aʊt ə bɪt]
长出来一点
Ex: His hair grew out a bit after a few months.
例句翻译：几个月后，他的头发长出来了一点。“Grew out a bit”指的是某物逐渐长长或发展，通常指的是指甲、头发等的生长。
Through mindful willpower alone, I managed to do it.”
仅凭有意识的意志力，我成功地做到了。”
Mindful willpower[ˈmaɪndfʊl ˈwɪlpaʊər]
有意识的意志力
Ex: Mindful willpower helped him overcome his bad habits.
例句翻译：有意识的意志力帮助他克服了坏习惯。“Mindful willpower”强调通过有意识地控制和集中精力来应用意志力。
Managed to do it[ˈmænɪdʒd tuː duː ɪt]
成功地做到了
Ex: He managed to do it despite the challenges.
例句翻译：尽管面临挑战，他还是成功做到了。“Managed to do it”表示通过努力或克服困难，成功地完成了一项任务。
🚀 进阶学习部分（学有余力的同学可以学习）
"So if you want to break a bad habit there are kind of three potential paths you could take so the first is you can eliminate it entirely so elimination second option is you can reduce it so you can like curtail it to the desired degree I don't want to never drink caffeine I just want to drink less of it and the third option is you could substitute it you could replace it with a different habit and of those three often times replacing it is actually the more effective option so for example if you get your caffeine from drinking Coke or soda or something like that then maybe you find out hey you know something I really love from this experience is I actually just like drinking a carbonated beverage and so it's the carbonation that I like and maybe if I substitute it with sparkling water or something like that I still get the carbonation sensation but I don't have the caffeine associated with it anymore and so that's a way of substituting for that behavior and you still get something that the experience provides"
“所以，如果你想戒掉一个坏习惯，大致有三种可行的办法。第一种是彻底根除，也就是完全戒掉；第二种是适度减量，把坏习惯控制在自己能接受的程度。比如我不是想彻底戒掉咖啡因，只是想少摄入一些而已；第三种则是用新习惯替代旧习惯。而在这三种方法里，以新代旧往往是效果更显著的一种。
举个例子，如果你平时靠喝可乐或汽水这类饮品摄入咖啡因，那你可以试着琢磨一下：自己从这些饮品里真正喜欢的到底是什么？或许你只是迷恋那种碳酸气泡的口感。这样的话，你就可以换成气泡水之类的饮品。如此一来，既能享受到碳酸带来的爽快感，又能摆脱咖啡因的困扰 —— 这就是用替代法改掉坏习惯的思路，既能戒掉旧习惯，又不会失去原本从其中获得的愉悦体验。
举个例子，如果你平时靠喝可乐或汽水这类饮品摄入咖啡因，那你可以试着琢磨一下：自己从这些饮品里真正喜欢的到底是什么？或许你只是迷恋那种碳酸气泡的口感。这样的话，你就可以换成气泡水之类的饮品。如此一来，既能享受到碳酸带来的爽快感，又能摆脱咖啡因的困扰 —— 这就是用替代法改掉坏习惯的思路，既能戒掉旧习惯，又不会失去原本从其中获得的愉悦体验。
📝 视频内容总结
Three potential paths for breaking a bad habit:
- Elimination: This involves eliminating the habit entirely.
- Reduction: This involves curtailing the habit to a desired degree, such as choosing to drink less caffeine rather than quitting it completely.
- Substitution: This involves replacing the bad habit with a different one, which is often the more effective option of the three.
