📖 今天要学习的句子
Your behaviors are usually a reflection of your identity.
What you do is an indication of the type of person you believe that you are—either consciously or nonconsciously.
Research has shown that once a person believes in a particular aspect of their identity, they are more likely to act in alignment with that belief.
For example, people who identified as “being a voter” were more likely to vote than those who simply claimed “voting” was an action they wanted to perform.
Similarly, the person who incorporates exercise into their identity doesn’t have to convince themselves to train.
Doing the right thing is easy.
After all, when your behavior and your identity are fully aligned, you are no longer pursuing behavior change. You are simply acting like the type of person you already believe yourself to be.
Like all aspects of habit formation, this, too, is a double-edged sword. When working for you, identity change can be a powerful force for self-improvement. When working against you, though, identity change can be a curse. Once you have adopted an identity, it can be easy to let your allegiance to it impact your ability to change. Many people walk through life in a cognitive slumber, blindly following the norms attached to their identity. “I’m terrible with directions.” “I’m not a morning person.” “I’m bad at remembering people’s names.” “I’m always late.” “I’m not good with technology.” “I’m horrible at math.” . . . and a thousand other variations
Like all aspects of habit formation, this, too, is a double-edged sword. When working for you, identity change can be a powerful force for self-improvement. When working against you, though, identity change can be a curse. Once you have adopted an identity, it can be easy to let your allegiance to it impact your ability to change. Many people walk through life in a cognitive slumber, blindly following the norms attached to their identity. “I’m terrible with directions.” “I’m not a morning person.” “I’m bad at remembering people’s names.” “I’m always late.” “I’m not good with technology.” “I’m horrible at math.” . . . and a thousand other variations
你的行为，往往是你身份认同的外在体现。你所做的一切，都在暗示着你潜意识或清醒地认为自己是怎样的人。
研究表明，一旦人们在某一方面形成了特定的身份认同，就更有可能做出与这种信念相符的举动。比如，那些认定自己 “是一名选民” 的人，会比仅仅声称 “自己愿意去投票” 的人更积极地参与投票。同样地，把运动内化为自身身份一部分的人，根本无需刻意说服自己去锻炼。对他们而言，做该做的事易如反掌。毕竟，当行为与身份认同完全契合时，你就不再是在刻意追求行为上的改变，而只是在自然而然地活成自己心目中的模样。
和习惯养成的其他环节一样，身份认同的作用也是一把双刃剑。当它为你所用时，身份的转变会成为推动自我提升的强大动力；可一旦它对你产生负面影响，这种转变就会变成一种束缚。一旦你接纳了某种身份标签，就很容易因为对它的固守，而丧失主动改变的能力。许多人一生都活在一种认知惯性里，盲目遵从着与自身身份绑定的种种定式。
“我方向感极差。”“我天生就不是早起的命。”“我记人名的能力特别差。”“我总是迟到。”“我对电子产品一窍不通。”“我数学糟糕透顶。”
诸如此类的说法，还有千千万万。
研究表明，一旦人们在某一方面形成了特定的身份认同，就更有可能做出与这种信念相符的举动。比如，那些认定自己 “是一名选民” 的人，会比仅仅声称 “自己愿意去投票” 的人更积极地参与投票。同样地，把运动内化为自身身份一部分的人，根本无需刻意说服自己去锻炼。对他们而言，做该做的事易如反掌。毕竟，当行为与身份认同完全契合时，你就不再是在刻意追求行为上的改变，而只是在自然而然地活成自己心目中的模样。
和习惯养成的其他环节一样，身份认同的作用也是一把双刃剑。当它为你所用时，身份的转变会成为推动自我提升的强大动力；可一旦它对你产生负面影响，这种转变就会变成一种束缚。一旦你接纳了某种身份标签，就很容易因为对它的固守，而丧失主动改变的能力。许多人一生都活在一种认知惯性里，盲目遵从着与自身身份绑定的种种定式。
“我方向感极差。”“我天生就不是早起的命。”“我记人名的能力特别差。”“我总是迟到。”“我对电子产品一窍不通。”“我数学糟糕透顶。”
诸如此类的说法，还有千千万万。
Your behaviors are usually a reflection of your identity.
你的行为通常是你身份的反映。
Behaviors[bɪˈheɪvjərz]
行为
Ex: His behaviors in stressful situations reveal a lot about his character.
“Behaviors”指的是个体在不同情境下的反应或举止，通常与个人的思想和情感相关联。
Reflection of[rɪˈflɛkʃən ʌv]
……的反映
Ex: The artist’s work is a reflection of his inner thoughts.
“Reflection of”表示某事物体现或表现了另一事物的特征或本质。
Identity[aɪˈdɛntɪti]
身份
Ex: His identity was shaped by his experiences in different cultures.
“Identity”是指个人的自我认知或自我定位，定义了一个人是谁，并影响其行为和决策。
What you do is an indication of the type of person you believe that you are—either consciously or nonconsciously.
你所做的事情是你认为自己是什么样的人的体现——无论是有意识的还是无意识的。
Indication of[ˌɪndɪˈkeɪʃən ʌv]
……的体现
Ex: The rise in sales is an indication of the company’s success.
“Indication of”表示某事物是某种特征或现象的表现或指示。
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”用来描述某人的性格特征或行为模式。
Consciously[ˈkɑːnʃəsli]
有意识地
Ex: He consciously chose to leave the job for better opportunities.
“Consciously”指的是清楚地、有意地做某事，带有决策的意思。
Non consciously[nɒn ˈkɒnʃəsli]
无意识地
Ex: She made decisions non-consciously based on her past experiences.
“Non consciously”表示没有意识到的、不自觉的行为或选择。
Research has shown that once a person believes in a particular aspect of their identity, they are more likely to act in alignment with that belief.
研究表明，一旦一个人相信自己身份的某个特定方面，他们就更可能按照这种信念去行动。
Research[ˈriːsɜːrtʃ]
研究
Ex: The research on climate change has led to new environmental policies.
“Research”指的是有系统的调查或研究，旨在发现新的信息或验证理论。
Believes in[bɪˈliːvz ɪn]
相信
Ex: He believes in the power of education to change lives.
“Believes in”指的是相信某事或某个观点的正确性和价值。
Particular aspect[pərˈtɪkjʊlər ˈæspekt]
特定方面
Ex: He focused on a particular aspect of the problem.
“Particular aspect”指的是某件事或事物中的一个特定部分，通常与其他部分有所区别。
Act in alignment with[ækt ɪn əˈlaɪnmənt wɪð]
与……保持一致
Ex: She acts in alignment with her values and principles.
“Act in alignment with”表示行为与某个原则或信念保持一致。
For example, people who identified as “being a voter” were more likely to vote than those who simply claimed “voting” was an action they wanted to perform.
例如，把自己认同为“选民”的人比那些仅仅声称“投票”是他们想要做的事的人更有可能去投票。
Identified as[aɪˈdɛntɪfaɪd æz]
认同为
Ex: He identified as a supporter of social justice.
“Identified as”指的是某人自我认同的身份或角色，强调个体对自我的定位。
More likely to[mɔːr ˈlaɪkli tuː]
更有可能
Ex: She is more likely to succeed if she follows the plan.
“More likely to”表示某个行为发生的概率较高。
Claimed[kleɪmd]
声称
Ex: He claimed that he had never seen the report.
“Claimed”指的是某人声称自己做过某事，通常带有一定的主观色彩。
Action they wanted to perform[ˈækʃən ðeɪ ˈwɒntɪd tə pərˈfɔːm]
他们想要执行的行为
Ex: The action they wanted to perform was essential to their success.
“Action they wanted to perform”指的是某个希望实现的行为或目标，强调动机和意图。
Similarly, the person who incorporates exercise into their identity doesn’t have to convince themselves to train.
同样，把锻炼融入到自己身份中的人就不需要说服自己去训练。
Incorporates into[ɪnˈkɔːpəreɪts ˈɪntuː]
融入
Ex: She incorporates yoga into her daily routine.
“Incorporates into”表示将某事物纳入到另一个系统或习惯中，强调融合和整合。
Doesn’t have to[ˈdʌznt hæv tuː]
不必
Ex: You don’t have to worry about the details right now.
“Doesn’t have to”表示某件事不是必须做的，带有选择或不需要做的意思。
Convince themselves[kənˈvɪns ðəmˈsɛlvz]
说服自己
Ex: He had to convince himself that it was worth the effort.
“Convince themselves”表示通过自我说服来改变想法或行为，强调内心的动机和决策。
Doing the right thing is easy.
做正确的事情很容易。
Doing the right thing[ˈduːɪŋ ðə raɪt θɪŋ]
做正确的事情
Ex: Doing the right thing can be difficult, but it’s always worth it.
“Doing the right thing”指的是按照道德或正确的标准做事，强调行为的正当性。
Easy[ˈiːzi]
容易的
Ex: It’s easy to see why people enjoy this sport.
“Easy”指的是不费力气、简单的，通常用来形容某事物的难度或复杂度。
After all, when your behavior and your identity are fully aligned, you are no longer pursuing behavior change. You are simply acting like the type of person you already believe yourself to be.
毕竟，当你的行为和身份完全一致时，你不再追求行为改变。你只是像你已经相信自己是那种人一样行动。
Behavior and identity[bɪˈheɪvjər ənd aɪˈdɛntɪti]
行为和身份
Ex: Her behavior and identity are aligned with her values.
“Behavior”指的是外在表现或动作，“identity”则是指个体对自己的认知，二者的结合影响着个人如何行动。
Fully aligned[ˈfʊli əˈlaɪnd]
完全一致
Ex: Their values were fully aligned, making it easier to work together.
“Fully aligned”表示两者之间达到完全一致，强调没有冲突和不协调。
No longer pursuing behavior change[nəʊ ˈlɒŋɡər pərˈsjuːɪŋ bɪˈheɪvjər tʃeɪndʒ]
不再追求行为改变
Ex: Once the habit is formed, you’re no longer pursuing behavior change.
“No longer pursuing”强调不再继续进行某个过程或目标，“behavior change”指的是改变某种习惯或行为。
Acting like the type of person you already believe yourself to be[ˈæktɪŋ laɪk ðə taɪp əv ˈpɜːrsən juː ɔːlˈrɛdi bɪˈliːv jɔːrˈsɛlf tə biː]
像你已经相信自己是那种人一样行动
Ex: When you embrace your identity, acting like the person you believe yourself to be becomes natural.
“Acting like”表示采取某种行为，“believe yourself to be”指的是个人内心的认知和信念。
Like all aspects of habit formation, this, too, is a double-edged sword.
像习惯形成的所有方面一样，这也是一把双刃剑。
Aspects of habit formation[ˈæspekts əv ˈhæbɪt fɔːˈmeɪʃən]
习惯形成的各个方面
Ex: The aspects of habit formation include consistency, patience, and persistence.
“Aspects”指的是某事物的不同方面，“habit formation”指的是习惯的形成过程。
Double-edged sword[ˈdʌbl ɛdʒd sɔːd]
双刃剑
Ex: The internet is a double-edged sword: it connects people, but it can also spread misinformation.
“Double-edged sword”指的是有利有弊的事物或情况，强调它既有积极影响，也有消极影响。
When working for you, identity change can be a powerful force for self-improvement. When working against you, though, identity change can be a curse.
当身份变化对你有利时，它可以成为自我提升的强大动力。反之，当它对你不利时，身份变化可能成为一种诅咒。
Powerful force for self-improvement[ˈpaʊərfl fɔːrs fɔːr ˈsɛlf ɪmˈpruːvmənt]
自我提升的强大动力
Ex: His passion for learning is a powerful force for self-improvement.
“Powerful force”表示强大的动力或影响，“self-improvement”指的是个人在各方面提升的过程。
A curse[ə kɜːs]
一种诅咒
Ex: The endless pursuit of perfection can be a curse rather than a blessing.
“A curse”指的是带有负面影响的事物，常常与不幸或困境相关联。
Once you have adopted an identity, it can be easy to let your allegiance to it impact your ability to change.
一旦你接受了某种身份，你很容易让对该身份的忠诚影响你改变的能力。
Adopted an identity[əˈdɒptɪd æn aɪˈdɛntɪti]
接受某种身份
Ex: She adopted the identity of a leader after many years of working in management.
“Adopted an identity”指的是接受并认同某种角色或自我认知，通常伴随着行为和思想的改变。
Allegiance to[əˈliːdʒəns tuː]
对……的忠诚
Ex: His allegiance to his country was unwavering.
“Allegiance”表示对某个团体、国家或理念的忠诚，强调忠诚度和归属感。
Impact your ability to change[ˈɪmpækt jɔːr əˈbɪləti tuː ʧeɪndʒ]
影响你改变的能力
Ex: Your mindset can impact your ability to change and adapt to new situations.
“Impact your ability to change”表示影响个体改变的潜力或能力，强调外部因素对自我改变的作用。
Many people walk through life in a cognitive slumber, blindly following the norms attached to their identity.
许多人在人生中处于认知沉睡状态，盲目地遵循与他们身份相关的规范。
Cognitive slumber[ˈkɒɡnɪtɪv ˈslʌmbər]
认知沉睡
Ex: In a cognitive slumber, people fail to notice the changes around them.
“Cognitive slumber”指的是意识和认知上的麻木，未能深入思考或反思。
Blindly following[ˈblaɪndli ˈfɒləʊɪŋ]
盲目地跟随
Ex: Many people blindly follow trends without questioning their value.
“Blindly following”表示没有经过深思熟虑，单纯地按照惯性行为行动。
“I’m terrible with directions.”
“我方向感差。”
Terrible with[ˈtɛrɪbəl wɪð]
对……很差
Ex: I’m terrible with numbers, so I always ask for help when doing math.
“Terrible with”表示在某方面能力差，通常带有消极的自我评价。
“I’m not a morning person.”
“我不是早起的人。”
Not a morning person[nɒt ə ˈmɔːnɪŋ ˈpɜːrsən]
不是早起的人
Ex: She’s not a morning person, so she doesn’t like early meetings.
“Not a morning person”指的是个体习惯性晚起，通常不喜欢早晨的活动或挑战。
“I’m bad at remembering people’s names.”
“我不擅长记人名。”
Bad at[bæd æt]
不擅长
Ex: I’m bad at cooking, so I always order take-out.
“Bad at”指的是在某个方面缺乏技能或能力，常用来描述某种劣势或不足。
“I’m always late.”
“我总是迟到。”
Always late[ˈɔːlweɪz leɪt]
总是迟到
Ex: She’s always late for appointments, which frustrates everyone.
“Always late”表示习惯性地迟到，通常与个人的时间管理能力和行为模式相关联。
“I’m not good with technology.”
“我不擅长使用技术。”
Not good with[nɒt ɡʊd wɪð]
不擅长
Ex: He’s not good with technology, so he often needs help with his phone.
“Not good with”指的是在某项技能或任务上表现差，通常用来描述个人的弱点。
“I’m horrible at math.”
“我数学很差。”
Horrible at[ˈhɒrɪbəl æt]
很差
Ex: She’s horrible at math, but she’s excellent at writing.
“Horrible at”表示在某方面极为差劲，带有自我贬低的情绪。
🚀 进阶学习部分（学有余力的同学可以学习）
- 1. Systems, not goals: My goal was to get strong, muscular, and learn a one-arm pull-up, but the book taught me to focus on the system, not the goal. Therefore, my system was: work out three times per week, three sets of two different exercises per workout.
- 2. Make it obvious and easy: I didn't have a gym, but I left my gear out all the time. The pull-up bar was in my door frame and rings were hanging from the ceiling. It was in my face every day—it was obvious, and there was less friction to starting the workout.
- 3. Habit tracking: I started writing down everything—every set, every rep. Tracking made it satisfying, and visualizing progress made it motivating.
- 4. Identity: But more importantly than all of the above is this: true behavior change is identity change. We think we want to achieve a specific goal, but really we want to become a specific person.
- · 聚焦体系，而非目标：我的目标曾是练出强壮健硕的身材，还能解锁单臂引体向上，但这本书教会我要聚焦体系，而非执着于目标本身。于是我制定的训练体系如下：每周训练三次，每次选取两项不同动作，各完成三组练习。
- · 化繁为简，触手可及：我并没有健身房可以去，但我会把运动装备一直摆在显眼处。门框上装着引体向上杆，天花板上悬挂着吊环。这些器材每天都出现在我的视线里 —— 一目了然的布置，让我开启训练的阻力大大降低。
- · 记录习惯，量化进步：我开始事无巨细地记录 —— 每组训练、每一次动作都不放过。这种记录方式带来满满的成就感，直观看到自己的进步，更是源源不断的动力来源。
- · 身份认同，核心关键：但比以上所有方法都重要的一点是：行为的真正改变，源于身份认同的转变。我们总以为自己渴望达成某个具体目标，可实际上，我们真正想成为的，是拥有对应特质的那个人。
