📖 今天要学习的句子
The more pride you have in a particular aspect of your identity, the more motivated you will be to maintain the habits associated with it.
If you’re proud of how your hair looks, you’ll develop all sorts of habits to care for and maintain it.
If you’re proud of the size of your biceps, you’ll make sure you never skip an upper-body workout.
If you’re proud of the scarves you knit, you’ll be more likely to spend hours knitting each week.
Once your pride gets involved, you’ll fight tooth and nail to maintain your habits.
True behavior change is identity change. You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity. Anyone can convince themselves to visit the gym or eat healthy once or twice, but if you don’t shift the belief behind the behavior, then it is hard to stick with long-term changes. Improvements are only temporary until they become part of who you are.
The goal is not to read a book, the goal is to become a reader. The goal is not to run a marathon, the goal is to become a runner. The goal is not to learn an instrument, the goal is to become a musician.
True behavior change is identity change. You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity. Anyone can convince themselves to visit the gym or eat healthy once or twice, but if you don’t shift the belief behind the behavior, then it is hard to stick with long-term changes. Improvements are only temporary until they become part of who you are.
The goal is not to read a book, the goal is to become a reader. The goal is not to run a marathon, the goal is to become a runner. The goal is not to learn an instrument, the goal is to become a musician.
你对自身某种身份认同越是引以为傲，就越有动力去坚持与之相关的习惯。如果你为自己的发型感到自豪，就会自然而然养成各种护发、养发的习惯；如果你为自己的肱二头肌维度感到骄傲，就会确保自己绝不会缺席任何一次上肢训练；如果你为自己织的围巾感到得意，就更有可能每周花上好几个小时投入编织。一旦自豪感开始发挥作用，你就会竭尽全力去维护这些习惯。
真正的行为改变，本质上是身份认同的转变。你或许会因为一时的动力而开始培养某个习惯，但能让你长久坚持下去的唯一原因，是这个习惯已经成为你身份的一部分。任何人都可以说服自己去健身房锻炼一两次，或是健康饮食一两天，但如果不去改变行为背后的信念，就很难将这种改变长期坚持下去。在这些改变内化为你的身份标签之前，所有的进步都只是暂时的。
目标不是读完一本书，而是成为一名阅读者；目标不是跑完一场马拉松，而是成为一名跑者；目标不是学会一种乐器，而是成为一名音乐人。
真正的行为改变，本质上是身份认同的转变。你或许会因为一时的动力而开始培养某个习惯，但能让你长久坚持下去的唯一原因，是这个习惯已经成为你身份的一部分。任何人都可以说服自己去健身房锻炼一两次，或是健康饮食一两天，但如果不去改变行为背后的信念，就很难将这种改变长期坚持下去。在这些改变内化为你的身份标签之前，所有的进步都只是暂时的。
目标不是读完一本书，而是成为一名阅读者；目标不是跑完一场马拉松，而是成为一名跑者；目标不是学会一种乐器，而是成为一名音乐人。
The more pride you have in a particular aspect of your identity, the more motivated you will be to maintain the habits associated with it.
你在某一特定身份方面的自豪感越强，你就越有动力去维持与之相关的习惯。
Pride[praɪd]
自豪感
Ex: She felt a great sense of pride in her work.
“Pride”是指对自己、他人或某事物的认同和满足感，通常伴随有情感上的归属感。
Particular aspect[pərˈtɪkjʊlər ˈæspekt]
特定方面
Ex: She focused on a particular aspect of the project that needed improvement.
“Particular aspect”指的是某个特定的方面，强调某件事物或特征中的细节或重点。
Motivated[ˈmoʊtɪveɪtɪd]
有动力的
Ex: He was motivated to finish the task by the upcoming deadline.
“Motivated”指的是受到推动、驱使而行动的状态，通常伴随有目标和动力。
Maintain[meɪnˈteɪn]
维持
Ex: He worked hard to maintain his high performance.
“Maintain”表示保持某种状态或水平，强调持续和稳定。
Habits associated with it[ˈhæbɪts əˈsəʊʃieɪtɪd wɪð ɪt]
与之相关的习惯
Ex: The habits associated with a healthy lifestyle include regular exercise and balanced diet.
“Habits associated with it”指的是某种身份或特征所带来的行为习惯，强调个人行为的连贯性。
If you’re proud of how your hair looks, you’ll develop all sorts of habits to care for and maintain it.
如果你为自己的头发样子感到自豪，你会养成各种习惯来照顾和保持它。
Proud of[praʊd ʌv]
为……感到自豪
Ex: She’s proud of her achievements.
“Proud of”表示对某件事或某种成就感到骄傲，通常伴随有积极的情感。
Develop[dɪˈvɛləp]
发展，养成
Ex: She developed good habits through consistent effort.
“Develop”表示逐渐形成或进展，强调时间和过程中的演变。
Habits to care for and maintain[ˈhæbɪts tə keər fɔːr ənd meɪnˈteɪn]
照顾和保持的习惯
Ex: The habits to care for your skin include moisturizing and cleansing regularly.
“Habits to care for and maintain”指的是一系列保持某种状态或特征的行为或习惯，通常涉及到日常的护理和关注。
If you’re proud of the size of your biceps, you’ll make sure you never skip an upper-body workout.
如果你为自己二头肌的大小感到自豪，你会确保自己从不跳过上半身的锻炼。
Proud of[praʊd ʌv]
为……感到自豪
Ex: He is proud of the work he has done.
“Proud of”表示对自己取得的成绩或状态感到骄傲，通常带有肯定和满足的情感。
Make sure[meɪk ʃʊr]
确保
Ex: Make sure you lock the door when you leave.
“Make sure”表示确认某件事已被完成或确保其发生。
Skip[skɪp]
跳过
Ex: Don’t skip breakfast, it’s the most important meal of the day.
“Skip”表示故意不做某事，通常是有选择地忽略某个步骤或活动。
Upper-body workout[ˈʌpər bɒdi ˈwɜːrkaʊt]
上半身锻炼
Ex: His upper-body workout includes push-ups and pull-ups.
“Upper-body workout”指的是专门针对上半身肌肉的锻炼，通常涉及到胸部、背部、肩膀和手臂的训练。
If you’re proud of the scarves you knit, you’ll be more likely to spend hours knitting each week.
如果你为自己编织的围巾感到自豪，你会更愿意每周花几个小时编织。
Proud of[praʊd ʌv]
为……感到自豪
Ex: She’s proud of her accomplishments in knitting.
“Proud of”指的是对某事物或成就的自豪，通常带有正面的情感。
More likely to[mɔːr ˈlaɪkli tuː]
更有可能
Ex: You’re more likely to succeed if you stay persistent.
“More likely to”表示某个事件或行为发生的概率较高。
Spend hours knitting[spɛnd ˈaʊərz ˈnɪtɪŋ]
花几个小时编织
Ex: She spends hours knitting scarves for her friends.
“Spend hours knitting”指的是花费长时间进行某项活动，通常表示投入大量时间和精力。
Once your pride gets involved, you’ll fight tooth and nail to maintain your habits.
一旦你的自豪感参与其中，你会拼尽全力去维持自己的习惯。
Pride gets involved[praɪd ɡɛts ɪnˈvɑːlvd]
自豪感参与其中
Ex: Once pride gets involved, we do whatever it takes to succeed.
“Pride gets involved”指的是当个人感到自豪时，会激发他们更加积极地参与某项活动。
Fight tooth and nail[faɪt tuːθ ənd neɪl]
拼尽全力
Ex: She fought tooth and nail to keep her job.
“Fight tooth and nail”是一个习惯用语，表示全力以赴，毫不妥协地努力。
Maintain[meɪnˈteɪn]
维持
Ex: He maintained his discipline despite the difficulties.
“Maintain”表示持续保持某种状态或行为。
True behavior change is identity change.
真正的行为改变是身份改变。
True behavior change[truː bɪˈheɪvjər tʃeɪndʒ]
真正的行为改变
Ex: True behavior change requires consistency over a long period of time.
“True behavior change”表示彻底的行为转变，强调的是持久性和深度，而非短期的改变。
Identity change[aɪˈdɛntɪti tʃeɪndʒ]
身份改变
Ex: Her identity change came after years of self-reflection and growth.
“Identity change”表示个人自我认知的转变，通常是更深层次的内在改变，而不仅仅是表面上的行为改变。
You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity.
你可能因为动力开始养成一个习惯，但你之所以能坚持下去，是因为它成为了你身份的一部分。
Start a habit[stɑːt ə ˈhæbɪt]
养成一个习惯
Ex: It’s hard to start a habit if you don’t have a clear goal.
“Start a habit”表示开始养成某种习惯，通常伴随着某种初始的动力或目的。
Motivation[ˌmoʊtɪˈveɪʃən]
动力
Ex: She found the motivation to exercise every day.
“Motivation”指的是激励行动的内在或外在因素，它是推动行为开始的驱动力。
Stick with[stɪk wɪð]
坚持
Ex: He was determined to stick with his new exercise routine.
“Stick with”表示保持坚持某事，强调的是持续性和不放弃。
Identity[aɪˈdɛntɪti]
身份
Ex: Your identity is shaped by your experiences and beliefs.
“Identity”指的是一个人对自己的认知和自我定位，决定了个体如何看待自己和行动。
Anyone can convince themselves to visit the gym or eat healthy once or twice, but if you don’t shift the belief behind the behavior, then it is hard to stick with long-term changes.
任何人都可以说服自己偶尔去健身房或吃得健康，但如果你不改变行为背后的信念，那么就很难坚持长期改变。
Convince themselves[kənˈvɪns ðəmˈsɛlvz]
说服自己
Ex: He had to convince himself that he was capable of succeeding.
“Convince themselves”表示通过自我说服来改变自己的想法或行为，强调个体的内在信念。
Visit the gym[ˈvɪzɪt ðə dʒɪm]
去健身房
Ex: She visits the gym three times a week to stay fit.
“Visit the gym”表示去健身房，通常是为了锻炼和保持健康。
Eat healthy[iːt ˈhɛlθi]
吃得健康
Ex: Eating healthy is important for maintaining long-term well-being.
“Eat healthy”表示选择健康的食物，强调饮食对健康的影响。
Shift the belief behind the behavior[ʃɪft ðə bɪˈliːf bɪˈhaɪnd ðə bɪˈheɪvjər]
改变行为背后的信念
Ex: Shifting the belief behind the behavior can lead to lasting change.
“Shift the belief behind the behavior”表示改变支撑行为的内在信念，强调思想和信仰的转变对行为的影响。
Stick with long-term changes[stɪk wɪð ˈlɒŋ tɜːrm ˈtʃeɪndʒɪz]
坚持长期改变
Ex: It’s difficult to stick with long-term changes without a strong commitment.
“Stick with long-term changes”指的是持续维持长期的变化或行为，强调习惯的建立和持久性。
Improvements are only temporary until they become part of who you are.
改进只是暂时的，直到它们成为你的一部分。
Improvements[ɪmˈpruːvmənts]
改进
Ex: The improvements in her performance were noticeable over time.
“Improvements”指的是通过努力或改变实现的进步和提高。
Temporary[ˈtɛmpərəri]
暂时的
Ex: The effect was only temporary, and the issue resurfaced.
“Temporary”表示某件事物的持续时间有限，强调短期的影响。
Part of who you are[pɑːrt ʌv huː juː ɑːr]
你的一部分
Ex: These changes have become part of who I am now.
“Part of who you are”指的是某种特质、行为或信念融入到个人的自我认知中，成为个体的一部分。
The goal is not to read a book, the goal is to become a reader.
目标不是读一本书，目标是成为一个读者。
Goal[ɡoʊl]
目标
Ex: His goal is to become a professional musician.
“Goal”指的是希望实现的具体目标或成就，通常与某种结果相联系。
Become a reader[bɪˈkʌm ə ˈriːdə(r)]
成为一个读者
Ex: To improve your vocabulary, become a reader of diverse genres.
“Become a reader”强调的是身份转变，从偶尔阅读到成为一个常态化的读者。
The goal is not to run a marathon, the goal is to become a runner.
目标不是跑马拉松，目标是成为一个跑者。
Run a marathon[rʌn ə ˈmærəθən]
跑马拉松
Ex: She trained for months to run a marathon.
“Run a marathon”表示参加并完成一项长期、艰难的跑步比赛，通常需要严苛的训练和准备。
Become a runner[bɪˈkʌm ə ˈrʌnə(r)]
成为一个跑者
Ex: He became a runner after committing to daily exercise.
“Become a runner”表示将跑步作为常态行为，并且以跑步者的身份自我认同。
The goal is not to learn an instrument, the goal is to become a musician.
目标不是学会一件乐器，目标是成为一个音乐家。
Learn an instrument[lɜːrn æn ˈɪnstrəmənt]
学会一件乐器
Ex: She decided to learn an instrument to expand her creative skills.
“Learn an instrument”指的是掌握一种乐器的演奏技巧，强调技能的学习。
Become a musician[bɪˈkʌm ə mjuːˈzɪʃən]
成为一个音乐家
Ex: He hopes to become a musician after years of practice.
“Become a musician”是指不仅学会演奏乐器，还将其作为身份的一部分，成为从事音乐职业的人。
🚀 进阶学习部分（学有余力的同学可以学习）
The two-minute rule can be applied to pretty much any habit you're trying to build and it's very simple. It just says take whatever habit you're trying to create and you scale it down to something that takes two minutes or less to do, right? So read 30 books a year becomes read one page, or do yoga four days a week becomes take out my yoga mat, or in my case, write a newsletter every week becomes write one sentence.
“两分钟法则” 几乎适用于所有你想要培养的习惯，而且操作起来非常简单。
它的核心原则就是：把你想养成的任何习惯，简化成一个耗时不超过两分钟的微小行动。
比如，“一年读完 30 本书” 可以简化成 “每天读一页书”；“每周练 4 次瑜伽” 可以简化成 “每天把瑜伽垫拿出来”；就我自己而言，“每周写一篇简报” 的目标，也被简化成了 “每天写一句话”。
它的核心原则就是：把你想养成的任何习惯，简化成一个耗时不超过两分钟的微小行动。
比如，“一年读完 30 本书” 可以简化成 “每天读一页书”；“每周练 4 次瑜伽” 可以简化成 “每天把瑜伽垫拿出来”；就我自己而言，“每周写一篇简报” 的目标，也被简化成了 “每天写一句话”。
📝 Key Points
- The Core Principle: To build a new habit, you should scale it down until it takes two minutes or less to perform. This removes the mental barrier of starting a difficult task.
- Application Across Habits: This rule is universal and can be applied to "pretty much any habit" you are attempting to create.
- Practical Scaling Examples:
- Reading: Instead of aiming to read 30 books a year, focus on reading just one page.
- Fitness: Instead of committing to yoga four days a week, simply focus on the act of taking out your yoga mat.
- Writing: Instead of trying to complete a full weekly newsletter, start by writing a single sentence.
