📖 今天要学习的句子
Then, Clark did something surprising.
“I asked my wife to schedule my first-ever manicure,” he said.
“My thought was that if I started paying to maintain my nails, I wouldn’t chew them.”
“And it worked, but not for the monetary reason.”
“What happened was the manicure made my fingers look really nice for the first time.”
“The manicurist even said that—other than the chewing—I had really healthy, attractive nails.”
“Suddenly, I was proud of my fingernails.”
“And even though that’s something I had never aspired to, it made all the difference.”
“I’ve never chewed my nails since; not even a single close call.”
“And it’s because I now take pride in properly caring for them.”
The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this. The more pride you have in a particular aspect of your identity, the more
The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this. The more pride you have in a particular aspect of your identity, the more
后来，克拉克做了一个让人意想不到的举动。“我让妻子帮我预约了人生中第一次美甲，” 他说，“我当时的想法是，既然花钱养护指甲了，肯定就舍不得再咬了。这个办法确实奏效了，但原因却和钱没关系。真正起作用的是，美甲之后，我的指甲头一回变得这么精致好看。美甲师甚至还说 —— 除了爱咬指甲这个毛病外 —— 我的指甲其实健康又美观。突然间，我竟然开始为自己的指甲感到自豪了。这种心态以前我从未有过，但恰恰是这一点彻底改变了我。从那以后，我再也没咬过指甲，就连差点破戒的情况都一次没有发生过。这一切都是因为，如今的我会为精心呵护指甲这件事感到骄傲。”
内在动机的最高境界，是让习惯成为你身份认同的一部分。嘴上说着 “我想成为这样的人” 是一回事，而真正从心底认定 “我本就是这样的人”，则是截然不同的另一回事。你对自身某种身份认同越是引以为傲，就越会……
内在动机的最高境界，是让习惯成为你身份认同的一部分。嘴上说着 “我想成为这样的人” 是一回事，而真正从心底认定 “我本就是这样的人”，则是截然不同的另一回事。你对自身某种身份认同越是引以为傲，就越会……
Then, Clark did something surprising.
然后，克拉克做了一件令人惊讶的事情。
Did something surprising[dɪd ˈsʌmθɪŋ səˈpraɪzɪŋ]
做了一件令人惊讶的事情
Ex: He did something surprising by helping a stranger without being asked.
例句翻译：他做了一件令人惊讶的事情，在没有被要求的情况下帮助了一个陌生人。“Did something surprising”表示做了一件令人意外的事情，通常与出乎意料的行动或决定有关。
“I asked my wife to schedule my first-ever manicure,” he said.
“我请妻子安排了我第一次做指甲，”他说。
Asked my wife[æskd maɪ waɪf]
请妻子
Ex: He asked his wife to help him with his homework.
例句翻译：他请妻子帮他做作业。“Asked my wife”表示向妻子提出请求，通常是日常生活中的交流。
Schedule my first-ever manicure[ˈskɛdʒʊl maɪ fɜːrst-ˈɛvər ˈmænɪkjʊr]
安排我第一次做指甲
Ex: She scheduled a manicure appointment for herself.
例句翻译：她为自己安排了一次美甲预约。“Schedule”表示安排时间，通常是针对活动或约会的安排；“first-ever manicure”指的是克拉克第一次做指甲，突出其重要性。
“My thought was that if I started paying to maintain my nails, I wouldn’t chew them.”
“我的想法是，如果我开始花钱保养指甲，我就不会再咬它们了。”
My thought was that[maɪ θɔːt wəz ðæt]
我的想法是
Ex: My thought was that we should leave early to avoid traffic.
例句翻译：我的想法是我们应该早点出发以避开交通拥堵。“My thought was that”表示表达某人的想法或观点，通常用于引出某种推测或决定。
Started paying[ˈstɑːrtɪd ˈpeɪɪŋ]
开始花钱
Ex: He started paying for his groceries with a credit card.
例句翻译：他开始用信用卡支付杂货费用。“Started paying”表示开始为某项服务或商品付款，通常是为了支持某项行为或目标。
Maintain my nails[meɪnˈteɪn maɪ neɪlz]
保养我的指甲
Ex: She maintains her nails by getting regular manicures.
例句翻译：她通过定期做美甲来保养指甲。“Maintain my nails”指的是通过定期修剪和保养指甲来保持指甲的健康和外观。
Wouldn’t chew them[wʊdnt ʧuː ðəm]
不会再咬它们
Ex: He promised that he wouldn’t chew his pencils anymore.
例句翻译：他答应不再咬铅笔了。“Wouldn’t chew them”表示做出承诺或决心，表示不再继续某个不良习惯。
“And it worked, but not for the monetary reason.”
“而且它有效了，但不是出于金钱的原因。”
It worked[ɪt wɜːkt]
它有效
Ex: The new strategy worked and helped improve sales.
例句翻译：新策略奏效了，帮助提高了销售额。“It worked”表示某个方法或行动取得了预期的效果。
Not for the monetary reason[nɒt fɔː ðə ˈmɒnɪtəri ˈriːzən]
不是出于金钱的原因
Ex: She gave him a gift not for the monetary reason but to show appreciation.
例句翻译：她送他礼物不是因为钱，而是为了表示感谢。“Not for the monetary reason”表示行为背后的动机并非金钱，而是其他更重要的原因或价值。
“What happened was the manicure made my fingers look really nice for the first time.”
“发生的事情是，第一次做指甲后，我的手指看起来真的很漂亮。”
What happened was[wɒt ˈhæpənd wəz]
发生的事情是
Ex: What happened was that we missed the train because of the traffic.
例句翻译：发生的事情是因为交通堵塞我们错过了火车。“What happened was”用来引出结果或解释某事的发生。
Made my fingers look really nice[meɪd maɪ ˈfɪŋɡərz lʊk ˈrɪəli naɪs]
让我的手指看起来真的很漂亮
Ex: The new nail polish made her fingers look elegant.
例句翻译：新指甲油让她的手指看起来很优雅。“Made my fingers look really nice”指的是通过某个行动（做指甲）使手指看起来更美观。
For the first time[fɔː ðə fɜːst taɪm]
第一次
Ex: She visited Paris for the first time last year.
例句翻译：她去年第一次去巴黎。“For the first time”表示某个事情第一次发生，强调时间上的首次经历。
“The manicurist even said that—other than the chewing—I had really healthy, attractive nails.”
“美甲师甚至说——除了咬指甲——我的指甲真的很健康、很吸引人。”
The manicurist[ðə ˈmænɪkjʊrɪst]
美甲师
Ex: The manicurist gave her a beautiful nail design.
例句翻译：美甲师给她做了一个漂亮的指甲设计。“Manicurist”指的是从事修指甲和美甲的专业人员。
Other than[ˈʌðər ðæn]
除了
Ex: Other than her love for painting, she also enjoys hiking.
例句翻译：除了喜欢画画，她还喜欢徒步旅行。“Other than”表示排除某个因素或条件，通常用于对比或限制。
Really healthy, attractive nails[ˈrɪəli ˈhɛlθi, əˈtræktɪv neɪlz]
真的很健康、很吸引人的指甲
Ex: Her nails were healthy and shiny, looking very attractive.
例句翻译：她的指甲健康有光泽，看起来非常吸引人。“Really healthy, attractive nails”描述了指甲的健康和美观，强调外观上的积极特征。
“Suddenly, I was proud of my fingernails.”
“突然间，我为我的指甲感到自豪。”
Suddenly[ˈsʌdnli]
突然
Ex: Suddenly, the lights went out.
例句翻译：突然，灯灭了。“Suddenly”表示某个动作或情况发生得非常快速且意外，突出了时间的急速变化。
Proud of[praʊd ʌv]
为……感到自豪
Ex: She was proud of her achievements.
例句翻译：她为自己的成就感到自豪。“Proud of”指的是对自己或他人的成就感到骄傲和自豪。
Fingernails[ˈfɪŋɡəneɪlz]
指甲
Ex: He painted his fingernails with a new shade of color.
例句翻译：他用新颜色涂了指甲。“Fingernails”指的是手指的指甲，常常涉及到个人的外观和修饰。
“And even though that’s something I had never aspired to, it made all the difference.”
“尽管那是我从未渴望过的事情，但它却带来了巨大的变化。”
Even though[ˈiːvən ðoʊ]
尽管
Ex: Even though it was raining, they decided to go for a walk.
例句翻译：尽管下着雨，他们还是决定去散步。“Even though”表示让步关系，用来引出与主句相反的条件或事实。
Aspired to[əˈspaɪəd tuː]
渴望
Ex: She aspired to become a successful writer.
例句翻译：她渴望成为一名成功的作家。“Aspire to”表示渴望或追求某个目标，通常涉及个人的志向或长期目标。
Made all the difference[meɪd ɔːl ðə ˈdɪfərəns]
带来了巨大的变化
Ex: The small gesture of kindness made all the difference.
例句翻译：那个小小的善意举动带来了巨大的变化。“Made all the difference”表示某个行为或变化产生了显著影响，改变了结果或情况。
“I’ve never chewed my nails since; not even a single close call.”
“从那以后，我再也没有咬过指甲；甚至没有一次差点咬到。”
Never[ˈnɛvər]
从不
Ex: He never eats vegetables.
例句翻译：他从不吃蔬菜。“Never”用于表示绝对否定，强调过去至今都没有发生过某事。
Chewed my nails[ʧuːd maɪ neɪlz]
咬指甲
Ex: He chewed his nails nervously before the interview.
例句翻译：面试前他紧张地咬指甲。“Chew my nails”是指咬指甲，通常是由紧张或焦虑引起的习惯。
Since[sɪns]
自从
Ex: She has been studying French since last year.
例句翻译：她从去年开始学习法语。“Since”表示某件事自某个时间点开始并持续到现在。
Not even a single close call[nɒt ˈiːvən ə ˈsɪŋɡəl kloʊs kɔːl]
甚至没有一次差点发生的情况
Ex: I’ve never had a close call in my career.
例句翻译：在我的职业生涯中，我从未遇到过险情。“Not even a single close call”表示没有一次差点发生的情况，强调完全避免了某种危险或行为。
“And it’s because I now take pride in properly caring for them.”
“这是因为我现在以正确地照顾它们为荣。”
Take pride in[teɪk praɪd ɪn]
以……为荣
Ex: She takes pride in her achievements.
例句翻译：她为自己的成就感到自豪。“Take pride in”表示对某事物感到自豪和骄傲，强调对某一行为或成就的重视和尊重。
Properly caring for[ˈprɑːpərli ˈkɛrɪŋ fɔːr]
正确地照顾
Ex: She properly cares for her plants by watering them regularly.
例句翻译：她通过定期浇水来正确地照顾植物。“Properly caring for”表示以正确和适当的方式照顾或维护某物。
The ultimate form of intrinsic motivation is when a habit becomes part of your identity.
内在动机的终极形式是当一个习惯成为你身份的一部分时。
Ultimate form[ˈʌltəmət fɔːrm]
终极形式
Ex: The ultimate form of respect is treating others as equals.
例句翻译：尊重的终极形式是平等对待他人。“Ultimate form”表示最理想、最完美的形式，通常是某个过程或目标的最终状态。
Intrinsic motivation[ɪnˈtrɪnsɪk ˌmoʊtɪˈveɪʃən]
内在动机
Ex: Intrinsic motivation comes from within, such as enjoying the task itself.
例句翻译：内在动机来自内心，比如享受任务本身。“Intrinsic motivation”表示驱动个体内在的动机，通常来源于个人兴趣或自我满足。
Habit becomes part of your identity[ˈhæbɪt bɪˈkʌmz pɑːrt ʌv jʊər aɪˈdɛntɪti]
习惯成为你身份的一部分
Ex: When exercise becomes part of your identity, it becomes easier to maintain.
例句翻译：当锻炼成为你身份的一部分时，保持它就变得更容易了。“Habit becomes part of your identity”表示习惯逐渐成为个体认同的一部分，从而影响其行为和自我认知。
It’s one thing to say I’m the type of person who wants this.
说“我是那种想要这个的人”是一回事。
One thing to say[wʌn θɪŋ tə seɪ]
说……是一回事
Ex: It’s one thing to dream, but another to take action.
例句翻译：梦想是一回事，采取行动是另一回事。“One thing to say”用来强调说某个事情与实际行动之间的区别。
Type of person[taɪp ʌv ˈpɜːrsən]
某种类型的人
Ex: She’s the type of person who always helps others.
例句翻译：她是那种总是帮助别人的人。“Type of person”用于描述某个行为模式或性格特点的个体。
It’s something very different to say I’m the type of person who is this.
说“我是那种人”又是完全不同的事情。
Something very different[ˈsʌmθɪŋ ˈvɛri ˈdɪfrənt]
完全不同的事情
Ex: Changing habits is something very different from setting goals.
例句翻译：改变习惯与设定目标是完全不同的事情。“Something very different”用来对比两个不同的行为或状态，强调它们之间的差异。
Type of person who is this[taɪp ʌv ˈpɜːrsən huː ɪz ðɪs]
是那种人
Ex: She’s the type of person who enjoys helping others.
例句翻译：她是那种喜欢帮助别人的人。“Type of person who is this”表示个体通过行为和身份展现出自我认同。
The more pride you have in a particular aspect of your identity, the more
“你在某一特定身份方面的自豪感越强，越……”
Pride[praɪd]
自豪感
Ex: He took great pride in his work.
例句翻译：他对自己的工作感到非常自豪。“Pride”指的是对自己或他人某项成就的自豪，通常是情感上的认同。
Particular aspect[pərˈtɪkjʊlər ˈæspekt]
特定方面
Ex: He is focused on a particular aspect of the project.
例句翻译：他专注于项目的特定方面。“Particular aspect”强调某一方面，通常是在多个方面中突出的重点。
🚀 进阶学习部分（学有余力的同学可以学习）
If you want to build a good habit roughly speaking there are four things that you can do: you want to make it obvious, you want to make it attractive, you want to make it easy, and you want to make it satisfying. For example, how can I make meditation more obvious? Maybe you need a meditation pillow and it's in the corner of your bedroom or it's in the corner of some other room that is the dedicated meditation space. It's obvious where the behavior is going to occur. Make it attractive; for some reason, I think we often choose habits that we feel like we should do if you're not actually interested in the task even obvious stuff is going to feel like a hassle. Make it easy; rather than doing 15 or 20 minutes or 30 minutes of meditation—which hey that sounds great cuz your favorite Guru does it—why not just do 60 seconds? If you can Master the art of showing up, then you're starting to build the Habit. A habit must be established before it can be improved. Final thing is make it satisfying; maybe you get to have your favorite type of coffee or your favorite drink after that or a walk in the woods or whatever sounds motivating to you. If you feel good about it, you're going to want to repeat it
想要养成一个好习惯，大致可以从四个方面入手：让它显而易见、充满吸引力、简单易行、令人愉悦。
比如，怎样才能让冥想的习惯变得 “显而易见” 呢？或许你可以准备一个冥想坐垫，把它放在卧室的角落，或是专门开辟出一块冥想空间，放在那个区域。这样一来，触发冥想行为的场景就一目了然了。
再来说 “充满吸引力”。我们常常会选择那些 “理应去做” 的事来培养成习惯，但如果打心底里对这件事提不起兴趣，就算它的触发场景再醒目，做起来也只会是一种负担。
至于 “简单易行”：与其一上来就尝试冥想 15 分钟、20 分钟甚至 30 分钟 —— 虽然这听起来很棒，毕竟你崇拜的冥想导师就是这么做的 —— 不如先从短短 60 秒开始。如果你能掌握 **“坚持到场”** 的诀窍，就已经在养成习惯的路上迈出了第一步。任何习惯，都必须先建立起来，才能谈得上逐步优化。
最后一点是 “令人愉悦”。冥想结束后，你可以奖励自己一杯最爱的咖啡或饮品，或是去林间散散步，任何能让你感到有动力的事都可以。当你能从这件事里收获愉悦感，自然就会想要重复去做。
比如，怎样才能让冥想的习惯变得 “显而易见” 呢？或许你可以准备一个冥想坐垫，把它放在卧室的角落，或是专门开辟出一块冥想空间，放在那个区域。这样一来，触发冥想行为的场景就一目了然了。
再来说 “充满吸引力”。我们常常会选择那些 “理应去做” 的事来培养成习惯，但如果打心底里对这件事提不起兴趣，就算它的触发场景再醒目，做起来也只会是一种负担。
至于 “简单易行”：与其一上来就尝试冥想 15 分钟、20 分钟甚至 30 分钟 —— 虽然这听起来很棒，毕竟你崇拜的冥想导师就是这么做的 —— 不如先从短短 60 秒开始。如果你能掌握 **“坚持到场”** 的诀窍，就已经在养成习惯的路上迈出了第一步。任何习惯，都必须先建立起来，才能谈得上逐步优化。
最后一点是 “令人愉悦”。冥想结束后，你可以奖励自己一杯最爱的咖啡或饮品，或是去林间散散步，任何能让你感到有动力的事都可以。当你能从这件事里收获愉悦感，自然就会想要重复去做。
📝 Key Points
- Make it Obvious: You should create clear visual cues or dedicated spaces for your new habit. For instance, placing a meditation pillow in a specific corner of a room creates a dedicated space that signals exactly where and when the behavior should occur.
- Make it Attractive: It is crucial to choose habits you are actually interested in rather than things you feel you merely "should" do. If the task isn't appealing, even the most obvious cues will eventually feel like a hassle.
- Make it Easy: Reduce the friction of starting by scaling the habit down to its simplest form. Instead of attempting 20 or 30 minutes of meditation, start with just 60 seconds. The priority is to "Master the art of showing up," because a habit must be established before it can be improved.
- Make it Satisfying: Provide yourself with an immediate reward to reinforce the behavior. This could be enjoying your favorite coffee or taking a walk in the woods after completing the task. If the experience feels good, your brain will naturally want to repeat it.
