📖 今天要学习的句子
The more you repeat a behavior, the more you reinforce the identity associated with that behavior.
In fact, the word identity was originally derived from the Latin words essentitas, which means being, and identidem, which means repeatedly.
Your identity is literally your “repeated beingness.”
Whatever your identity is right now, you only believe it because you have proof of it.
If you go to church every Sunday for twenty years, you have evidence that you are religious. If you study biology for one hour every night, you have evidence that you are studious. If you go to the gym even when it’s snowing, you have evidence that you are committed to fitness. The more evidence you have for a belief, the more strongly you will believe it.
For most of my early life, I didn’t consider myself a writer. If you were to ask any of my high school teachers or college professors, they would tell you I was an average writer at best: certainly not a standout. When I began my writing career, I published a new article every Monday and Thursday for the first few years. As the evidence grew, so did my identity as a writer. I didn’t start out as a writer. I became one through my habits.
If you go to church every Sunday for twenty years, you have evidence that you are religious. If you study biology for one hour every night, you have evidence that you are studious. If you go to the gym even when it’s snowing, you have evidence that you are committed to fitness. The more evidence you have for a belief, the more strongly you will believe it.
For most of my early life, I didn’t consider myself a writer. If you were to ask any of my high school teachers or college professors, they would tell you I was an average writer at best: certainly not a standout. When I began my writing career, I published a new article every Monday and Thursday for the first few years. As the evidence grew, so did my identity as a writer. I didn’t start out as a writer. I became one through my habits.
你重复某种行为的次数越多，就越能强化与之相关的身份认同。事实上，“identity（身份认同）” 一词的词源可以追溯到拉丁语词汇 ——essentitas（意为 “存在”）与identidem（意为 “重复”）。你的身份认同，说白了就是 “你持续重复的存在状态”。
你当下秉持的任何一种身份认同，都源于你手握的相关佐证。若连续二十年每周日都去教堂做礼拜，你就有了证明自己 “笃信宗教” 的依据；若每晚坚持花一小时钻研生物学，你就有了支撑自己 “勤奋好学” 的凭证；若即便大雪纷飞也坚持去健身房，你就有了彰显自己 “坚持健身” 的力证。对一种信念的佐证越充分，你对它的认同感就越强烈。
在我早年的人生里，我从未把自己看作一名作家。倘若你去询问我高中或大学时期的任何一位老师，他们都会告诉你，我充其量只是个文笔平平的学生，绝非什么佼佼者。而在我的写作生涯起步阶段，最初的几年里，我坚持每周一和周四各发表一篇新文章。随着相关佐证的不断积累，我作为作家的身份认同也愈发清晰。我并非生来就是作家，而是通过日积月累的习惯，一步步成为了一名作家。
你当下秉持的任何一种身份认同，都源于你手握的相关佐证。若连续二十年每周日都去教堂做礼拜，你就有了证明自己 “笃信宗教” 的依据；若每晚坚持花一小时钻研生物学，你就有了支撑自己 “勤奋好学” 的凭证；若即便大雪纷飞也坚持去健身房，你就有了彰显自己 “坚持健身” 的力证。对一种信念的佐证越充分，你对它的认同感就越强烈。
在我早年的人生里，我从未把自己看作一名作家。倘若你去询问我高中或大学时期的任何一位老师，他们都会告诉你，我充其量只是个文笔平平的学生，绝非什么佼佼者。而在我的写作生涯起步阶段，最初的几年里，我坚持每周一和周四各发表一篇新文章。随着相关佐证的不断积累，我作为作家的身份认同也愈发清晰。我并非生来就是作家，而是通过日积月累的习惯，一步步成为了一名作家。
The more you repeat a behavior, the more you reinforce the identity associated with that behavior.
你重复某个行为的次数越多，你就越能加强与该行为相关的身份认同。
Repeat[rɪˈpiːt]
重复
Ex: You should repeat the instructions to make sure everyone understands.
“Repeat”表示再次做某事，强调了行为的反复性。行为的重复有助于加强自我认同。
Behavior[bɪˈheɪvjər]
行为
Ex: His behavior in class was always polite and respectful.
“Behavior”指的是某人的行动或反应，通常与某种模式相关。在这里，重复行为影响了个体的自我身份认知。
Reinforce[ˌriːɪnˈfɔːrs]
加强
Ex: The teacher used praise to reinforce positive behavior in the students.
“Reinforce”强调加强或巩固，表明通过不断的行为重复，我们的身份认同变得更加坚固。
Identity[aɪˈdɛntɪti]
身份
Ex: His identity as a teacher shaped his approach to the problem.
“Identity”指的是个体对自我的认知和归属感，强调我们如何看待自己。行为反复导致身份认同的强化。
Associated with[əˈsoʊsieɪtɪd wɪð]
与……相关
Ex: Smoking is often associated with serious health risks.
“Associated with”指的是事物之间的关系或联系，表明身份与行为是相互联系的。
In fact, the word identity was originally derived from the Latin words essentitas, which means being, and identidem, which means repeatedly.
事实上，"identity" 这个词最初来源于拉丁词汇 "essentitas"（意思是存在）和 "identidem"（意思是重复）。
Derived from[dɪˈraɪvd frəm]
来源于
Ex: The word "algebra" is derived from Arabic.
“Derived from”指的是某个词或概念的来源，强调了“identity”与拉丁词汇的起源。
Essentitas[ˌɛsɛnˈtɪtəs]
存在
Ex: “Essentitas” refers to the essence or being in philosophical terms.
“Essentitas”是拉丁语中指代存在、实质的词汇。强调了身份是基于“存在”这个概念。
Identidem[ɪˈdɛntɪdɛm]
重复
Ex: "Identidem" indicates repeated actions.
“Identidem”在拉丁语中意味着重复，表明身份的形成是一个反复的过程。
Your identity is literally your “repeated beingness.”
你的身份实际上就是你的“重复存在”。
Literally[ˈlɪtərəli]
实际上，字面上
Ex: The box was literally full of books.
“Literally”强调了说法的真实性和准确性，这里表示身份的建立是通过长期的重复行为。
Beingness[ˈbiːɪŋnɪs]
存在状态
Ex: The philosopher discussed the concept of beingness in the universe.
“Beingness”指的是存在或生存状态，强调身份的构建是通过个体的持续存在与行为的重复。
Whatever your identity is right now, you only believe it because you have proof of it.
无论你现在的身份是什么，你之所以相信它，是因为你有证据证明它。
Believe[bɪˈliːv]
相信
Ex: I believe that hard work leads to success.
“Believe”指的是相信某事物的真实性，这里表明身份是基于相信的事实。
Proof of[pruːf ʌv]
证明
Ex: There was no proof of his guilt.
“Proof of”表示证明某事或某状态的存在，身份通过外部证据得以确认。
Identity[aɪˈdɛntɪti]
身份
Ex: Her identity as an artist was clear through her work.
“Identity”指的是个体对自我的认知和归属感，强调了个人行为的积累如何影响身份。
If you go to church every Sunday for twenty years, you have evidence that you are religious.
如果你每个星期天都去教堂二十年，你就有证据证明你是一个有信仰的人。
Go to[ɡoʊ tuː]
去
Ex: I go to the gym every morning.
“Go to”指的是去某个地方，表明行动和身份之间的关联。
Evidence[ˈɛvɪdəns]
证据
Ex: The evidence was clear that he had committed the crime.
“Evidence”指的是能够证明某事的事实或数据，这里表示通过行为积累的身份证明。
Religious[rɪˈlɪdʒəs]
宗教的，虔诚的
Ex: She is religious and attends church every Sunday.
“Religious”描述了与信仰相关的身份，强调了行为与身份认同之间的联系。
If you study biology for one hour every night, you have evidence that you are studious.
如果你每天晚上学习一小时生物学，你就有证据证明自己是一个好学的人。
Study[ˈstʌdi]
学习
Ex: She studies biology at university.
“Study”指的是有意识地学习某个学科或领域，这里指的是通过反复学习生物学积累的知识。
Biology[baɪˈɒlədʒi]
生物学
Ex: He is studying biology to become a doctor.
“Biology”是指生命科学，代表了学习的具体学科。通过对生物学的学习，建立了好学的身份。
Evidence[ˈɛvɪdəns]
证据
Ex: There was no evidence to support the claim.
“Evidence”指的是通过行为或事实积累的证明，显示了“studious”这一身份的可靠性。
Studious[ˈstjuːdɪəs]
好学的
Ex: He is a studious student who spends a lot of time reading.
“Studious”描述了对学习的热爱和投入，这里指通过持续学习生物学所表现出的好学行为。
If you go to the gym even when it’s snowing, you have evidence that you are committed to fitness.
如果你即使在下雪的时候也去健身房，你就有证据证明自己致力于健身。
Go to the gym[ɡoʊ tuː ðə dʒɪm]
去健身房
Ex: She goes to the gym every day to stay fit.
“Go to the gym”描述了为保持身体健康而进行的定期锻炼，突出了运动习惯的形成。
Snowing[ˈsnoʊɪŋ]
下雪
Ex: It’s snowing heavily outside.
“Snowing”作为天气状况，强调了在极端天气条件下坚持锻炼，突显了对健身的坚定承诺。
Committed to[kəˈmɪtɪd tuː]
致力于
Ex: He is committed to improving his health.
“Committed to”表明了对某个目标或行为的长期承诺，突出个人行为背后的坚持与决心。
Fitness[ˈfɪtnəs]
健身
Ex: She is focused on maintaining her fitness.
“Fitness”指的是身体健康状态，与去健身房的习惯相关，体现了健身目标与行为的直接联系。
The more evidence you have for a belief, the more strongly you will believe it.
你拥有的信念的证据越多，你就越坚定地相信它。
Evidence[ˈɛvɪdəns]
证据
Ex: The evidence was overwhelming.
“Evidence”在此表示通过行为积累的证明，支持了对信念的坚定信任。
Believe[bɪˈliːv]
相信
Ex: I believe that hard work pays off.
“Believe”是指对某种事物的信任和认同，强调了行为和信念之间的关系。
Strongly[ˈstrɔːŋli]
坚定地
Ex: He feels strongly about environmental issues.
“Strongly”强调了信念的坚定程度，暗示了习惯对自我认同的强化作用。
Believe it[bɪˈliːv ɪt]
相信它
Ex: Once you see the proof, you will believe it.
“Believe it”指的是相信某个事实或信念的真实性，表明行为和信念的持续性。
For most of my early life, I didn’t consider myself a writer.
在我早期的生活中，我并没有认为自己是个作家。
Consider[kənˈsɪdə]
认为
Ex: I consider him a good friend.
“Consider”指的是对某事的思考或认知，这里表明作者没有将自己视为作家。
Writer[ˈraɪtər]
作家
Ex: She is an accomplished writer with several bestsellers.
“Writer”表示通过写作进行创作的人，强调了自我认知与职业身份的关系。
If you were to ask any of my high school teachers or college professors, they would tell you I was an average writer at best: certainly not a standout.
倘若你去询问我高中或大学时期的任何一位老师，他们都会告诉你，我充其量只是个文笔平平的学生，绝非什么佼佼者。
Were to ask[wɜːr tə æsk]
如果你问
Ex: If you were to ask him, he would say yes.
“Were to ask”表示一个假设情况，常用于虚拟语气中，表示“如果你去问某人”这种假设性的提问方式。
High school teachers[haɪ skuːl ˈtiːtʃərz]
高中老师
Ex: High school teachers play a significant role in shaping a student's future.
“High school teachers”指的是教授中学课程的老师，在这句话中为提供背景，说明作家过去的教育环境。
College professors[ˈkɒlɪdʒ prəˈfɛsəz]
大学教授
Ex: The college professors encouraged me to pursue advanced research.
“College professors”指大学中的教授，进一步增加背景信息，说明作家有过高等教育经验。
Average[ˈævərɪdʒ]
普通的
Ex: His performance was average, neither impressive nor poor.
“Average”表示普通、不突出，形容写作水平时，强调作家过去的写作能力并不出众。
At best[æt bɛst]
充其量
Ex: The weather today is cold, at best.
“At best”表示“充其量”，强调即使是在最好的情况下，作者的写作水平也只能算普通。
Not a standout[nɒt ə ˈstændaʊt]
不是出类拔萃的
Ex: Although he was skilled, he was not a standout player in the team.
“Not a standout”指的是并不突出、没有特别出色，强调过去作家的写作能力并不引人注目。
Would tell you[wʊd tɛl juː]
会告诉你
Ex: If you asked her, she would tell you the truth.
“Would tell you”指的是“他们会告诉你”，使用的是虚拟语气，表示如果问了他们，得到的回答。
When I began my writing career, I published a new article every Monday and Thursday for the first few years.
当我开始我的写作生涯时，我在前几年每周一和周四都发表一篇新文章。
Began[bɪˈɡæn]
开始
Ex: I began studying English when I was 5 years old.
“Began”表示开始做某事，标志着写作生涯的开始。
Writing career[ˈraɪtɪŋ kəˈrɪər]
写作生涯
Ex: She is building a successful writing career.
“Writing career”指的是长期从事写作的职业生涯，这里强调了持续性的职业发展。
Published[ˈpʌblɪʃt]
发表
Ex: The author published a new book this year.
“Published”指的是将写作作品公开发布，表明作者在写作上进行了持续的努力。
Article[ˈɑːrtɪkl]
文章
Ex: She writes articles for a well-known magazine.
“Article”指的是写作的一个单独作品，强调了作者发表的写作成果。
As the evidence grew, so did my identity as a writer.
随着证据的增加，我的作家身份也随之成长。
Evidence[ˈɛvɪdəns]
证据
Ex: The evidence presented in the trial was overwhelming.
“Evidence”指通过行动和行为积累的证明。在这句话中，证据指的是行为的重复性和积累，比如写作的频繁。
Grew[ɡruː]
增长
Ex: The company's profits grew exponentially.
“Grew”指的是逐渐增加、扩大。在这里指的是随着持续写作积累，作家的身份逐渐强化。
Identity[aɪˈdɛntɪti]
身份
Ex: Her identity as a teacher shaped her approach to education.
“Identity”指个人的自我认知，体现了身份和行为的紧密关联。这里强调通过行为逐渐塑造了“作家”这一身份。
Writer[ˈraɪtə(r)]
作家
Ex: He is a successful writer who has published several novels.
“Writer”指的是进行写作创作的人。这里强调的是作家这一身份的形成与个人写作习惯的关系。
I didn’t start out as a writer. I became one through my habits.
我一开始并不是作家。我通过我的习惯成为了作家。
Start out[stɑːrt aʊt]
开始
Ex: She started out as a teacher before becoming a principal.
“Start out”指的是开始做某事，强调了作者从非作家的身份起步。
Became[bɪˈkeɪm]
成为
Ex: He became a doctor after years of hard work.
“Became”表示从一个状态转变为另一个状态，强调了作家身份的转变过程。
Through[θruː]
通过
Ex: She learned English through immersion in an English-speaking environment.
“Through”表示通过某种方式或途径，这里强调了习惯在转变过程中的重要作用。
Habits[ˈhæbɪts]
习惯
Ex: Good habits are essential for long-term success.
“Habits”指的是一种通过重复行为而形成的习惯。这里强调通过日常写作习惯逐步塑造作家的身份。
🚀 进阶学习部分（学有余力的同学可以学习）
1. The 1% Rule and the Power of Compounding
- The Power of Tiny Improvements: If you improve by just 1% every day, you will end up 37 times better after one year.
- Consistency Over Intensity: Significant progress does not come from giant leaps, but from small, consistent steps.
2. The Four Laws of Behavior Change
The video breaks down four core strategies for building lasting habits:
- Make it Obvious: Your brain responds to signals, so you must provide clear cues. For example, if you want to drink more water, put a bottle on your desk; if you want to read, leave a book on your pillow so your "tired self" has no excuse.
- Make it Attractive: Use "temptation bundling" by pairing something you should do with something you want to do. An example is only watching Netflix while on the treadmill, which makes exercise feel like a reward rather than a punishment.
- Make it Easy: Focus on reducing friction and using the "2-minute rule". Instead of trying to run five miles immediately, just focus on the act of putting on your shoes, because starting is half the battle.
- Make it Satisfying: Use immediate rewards—such as crossing off a calendar or tracking streaks—to give your brain instant satisfaction, which motivates it to repeat the behavior.
3. Breaking Bad Habits
- Reverse the Laws: Bad habits are usually hard to break because they are obvious, easy, and fun.
- The Strategy: To stop a bad habit, you must reverse the formula by making the behavior invisible, unattractive, difficult, and unsatisfying. You essentially need to outsmart yourself before your cravings take over.
4. Systems Over Goals
- The Core Philosophy: You do not rise to the level of your goals; instead, you fall to the level of your systems.
- The Difference for Winners: Winners and losers often have the same dreams, but winners succeed because they have better daily habits and systems in place.
5. Practical Application Examples
The video suggests starting with incredibly small actions to build momentum:
- Fitness: Begin with just 2 minutes of stretching or a single push-up.
- Studying: Commit to reading just one page.
- Finances: Save a single dollar a day, which adds up to $365 by the end of the year.
Final Insight: Since motivation is unreliable, the key is to start small, stay consistent, and allow your habits to snowball into life-changing results.
1. 1% 法则与复利效应 (The 1% Rule & Compounding)
- 微小改进的力量：如果你每天进步 1%，一年后你将比现在进步 37 倍。
- 持续性胜过跨越：进步并非来自巨大的跨越，而是来自**微小且持续**的步骤。
2. 培养好习惯的四大定律 (The Four Laws of Behavior Change)
视频详细拆解了《原子习惯》中的四个核心策略：
- 让它显而易见 (Make it Obvious)：利用大脑对线索（Cue）的反应。例如，想多喝水就在桌上放个水瓶，想阅读就将书放在枕头上，让环境提示你执行行为。
- 让它有吸引力 (Make it Attractive)：采用“诱惑捆绑”策略，将必须做的事与想做的事结合。例如，只有在跑步机上运动时才看 Netflix，让枯燥的任务变得像追剧一样吸引人。
- 让它简便易行 (Make it Easy)：核心是减少阻力并运用 “2分钟规则”。不要一上来就跑 5 英里，先从“穿上跑鞋”这一步开始，因为开始是成功的一半。
- 让它令人愉悦 (Make it Satisfying)：利用即时奖励（如在日历上打勾或追踪连续天数），使好习惯产生即时满足感，从而促使大脑想要重复该行为。
3. 戒除坏习惯的逆向法则 (Breaking Bad Habits)
- 反向操作：坏习惯之所以难以戒除，是因为它们通常显而易见、容易且有趣。
- 具体方法：要打破坏习惯，需将上述定律反转——让坏习惯变得不可见、无吸引力、困难且令人不悦。例如，在你的渴望产生之前，先通过增加难度或消除线索来“智取”自己。
4. 系统重于目标 (Systems Over Goals)
- 核心理念：你不会因为设定了宏大目标而成功，而是会掉进你设计的系统水平中。
- 胜者的区别：赢家和输家可能拥有相同的目标，但赢家拥有更优越的日常习惯系统。
5. 实际应用案例 (Practical Application)
视频给出了几个极简的起步建议：
- 健身：从 2 分钟拉伸或一个俯卧撑开始。
- 学习：只读一页书。
- 理财：每天存一美元。
总结提示： 动力是不可靠的，唯有通过从小处着手并保持一致性，才能让习惯像滚雪球一样产生巨大的改变。
