📖 今天要学习的句子
Of course, your habits are not the only actions that influence your identity, but by virtue of their frequency they are usually the most important ones.
Each experience in life modifies your self-image, but it’s unlikely you would consider yourself a soccer player because you kicked a ball once or an artist because you scribbled a picture.
As you repeat these actions, however, the evidence accumulates and your self-image begins to change.
The effect of one-off experiences tends to fade away while the effect of habits gets reinforced with time, which means your habits contribute most of the evidence that shapes your identity.
In this way, the process of building habits is actually the process of becoming yourself. This is a gradual evolution. We do not change by snapping our fingers and deciding to be someone entirely new. We change bit by bit, day by day, habit by habit. We are continually undergoing microevolutions of the self.
Each habit is like a suggestion: “Hey, maybe this is who I am.” If you finish a book, then perhaps you are the type of person who likes reading. If you go to the gym, then perhaps you are the type of person who likes exercise. If you practice playing the guitar, perhaps you are the type of person who likes music.
In this way, the process of building habits is actually the process of becoming yourself. This is a gradual evolution. We do not change by snapping our fingers and deciding to be someone entirely new. We change bit by bit, day by day, habit by habit. We are continually undergoing microevolutions of the self.
Each habit is like a suggestion: “Hey, maybe this is who I am.” If you finish a book, then perhaps you are the type of person who likes reading. If you go to the gym, then perhaps you are the type of person who likes exercise. If you practice playing the guitar, perhaps you are the type of person who likes music.
当然，习惯并非唯一能影响自我认同的行为，但因其高频发生的特性，它们往往是最关键的因素。人生中的每一次经历都会重塑你的自我形象，但你不太可能因为踢过一次球就自认是足球运动员，也不会因为随手涂鸦过一张画就觉得自己是艺术家。然而，当你不断重复这些行为时，相关的 “佐证” 会不断累积，自我形象也会随之发生转变。
一次性的经历带来的影响往往会逐渐消退，而习惯的力量却会随着时间推移不断强化—— 这意味着，正是习惯为塑造自我认同提供了绝大部分的依据。从这个角度来说，培养习惯的过程，其实就是成为真正的自己的过程。
这种转变是一场循序渐进的蜕变。我们无法弹指间摇身一变，成为一个截然不同的人。改变是日积月累、一点一滴、由无数个习惯堆砌而成的。我们的自我，始终在经历一次次细微的蜕变。
每一个习惯，都像是一句暗示：“嘿，或许这就是我本来的样子。” 读完一本书，你可能会觉得 “我原来是个爱读书的人”；坚持去健身房，你便会认定 “我本就热爱运动”；反复练习弹吉他，你也会相信 “我就是一个痴迷音乐的人”。
Of course, your habits are not the only actions that influence your identity, but by virtue of their frequency they are usually the most important ones.
当然，你的习惯不是唯一影响你身份的行为，但由于它们的频繁性，它们通常是最重要的。
Habits[ˈhæbɪts]
习惯
Ex: Good habits are essential for a successful life.
这里的“habits”指的是我们日常反复进行的行为或举止。
Influence[ˈɪnflʊəns]
影响
Ex: Her kindness had a positive influence on everyone around her.
“Influence”表示习惯对身份的塑造作用，强调习惯是我们自我认同的一个重要因素。
By virtue of[baɪ ˈvɜːtjuː ɒv]
由于，凭借
Ex: She was promoted by virtue of her hard work and dedication.
“By virtue of”表示因为某种原因或条件，这里指的是“因为习惯的频繁性”使其成为影响身份的主要因素。
Frequency[ˈfriːkwənsi]
频率
Ex: The frequency of the train service has increased.
“Frequency”指的是习惯发生的次数，强调习惯的重复性和持久性对身份塑造的重要性。
Important[ɪmˈpɔːtənt]
重要的
Ex: Education is important for personal development.
“Important”表明习惯的重复性是身份形成中最关键的因素之一。
Each experience in life modifies your self-image, but it’s unlikely you would consider yourself a soccer player because you kicked a ball once or an artist because you scribbled a picture.
生活中的每个经历都会改变你的自我形象，但你不太可能因为踢了一次球就认为自己是一个足球运动员，或者因为涂鸦了一幅画就认为自己是艺术家。
Experience[ɪkˈspɪərɪəns]
经历
Ex: Traveling abroad was a life-changing experience for her.
“Experience”指的是生活中的各类经历，这些经历会影响我们的自我认知。
Modify[ˈmɒdɪfaɪ]
改变
Ex: She modified the recipe to suit her taste.
“Modify”指的是改变自我形象的过程，强调行为和体验如何逐步影响身份。
Self-image[ˈsɛlf ˈɪmɪdʒ]
自我形象
Ex: Having a positive self-image is important for mental health.
“Self-image”指我们对自己的看法和认同感，在此句中强调每次经历如何影响这一认知。
Unlikely[ʌnˈlaɪkli]
不太可能的
Ex: It’s unlikely that he will arrive on time given the traffic.
“Unlikely”表示某种情况发生的概率低，用来强调仅凭一次行为无法改变我们的身份。
Consider[kənˈsɪdə]
认为
Ex: I consider her my best friend.
“Consider”表示我们对某事的看法或判断，暗示单次行为无法改变对自己身份的判断。
Scribbled[ˈskrɪbəl]
乱涂乱画
Ex: The child scribbled on the paper with crayons.
“Scribbled”指随意的画或写，强调此类行为在塑造身份方面的局限性。
Soccer player[ˈsɒkər ˈpleɪər]
足球运动员
Ex: He dreams of becoming a professional soccer player.
“Soccer player”是一个身份标签，作者用它来说明单次行为无法定义身份。
As you repeat these actions, however, the evidence accumulates and your self-image begins to change.
然而，当你重复这些行为时，证据会积累，你的自我形象开始改变。
Repeat[rɪˈpiːt]
重复
Ex: He repeated the process until he got it right.
“Repeat”指的是不断进行某一行为，强调持续性在塑造身份中的作用。
Evidence[ˈɛvɪdəns]
证据
Ex: The evidence was clear that he had committed the crime.
“Evidence”指的是行为背后产生的证据，这些证据支持了身份的转变。
Accumulates[əˈkjuːmjʊleɪts]
积累
Ex: Over time, small savings can accumulate into a substantial amount.
“Accumulates”表示逐步积累的过程，强调行为的重复性如何在长期内影响身份。
Self-image[ˈsɛlf ˈɪmɪdʒ]
自我形象
Ex: Her self-image improved after she started working out regularly.
“Self-image”指对自己形象的认知，强调行为的重复如何促使自我形象的转变。
The effect of one-off experiences tends to fade away while the effect of habits gets reinforced with time, which means your habits contribute most of the evidence that shapes your identity.
一次性的体验效果往往会消失，而习惯的效果随着时间的推移会得到强化，这意味着你的习惯贡献了塑造你身份的大部分证据。
One-off experiences[wʌn-ɒf ɪksˈpɪərɪənsɪz]
一次性的体验
Ex: The experience was a one-off, never to be repeated.
“One-off experiences”指的是偶然的、一次性的经历，这些经历对身份的塑造有限。
Fade away[feɪd əˈweɪ]
逐渐消失
Ex: The memory of that day began to fade away.
“Fade away”表示渐渐消失或淡化，强调一次性经历的短暂性和不可持续性。
Reinforced[ˌriːɪnˈfɔːst]
强化
Ex: The teacher’s praise reinforced the student’s confidence.
“Reinforced”表示通过重复行为来加固或增强，突出了习惯的长期效应。
Contribute[kənˈtrɪbjuːt]
贡献
Ex: Her hard work contributed to the success of the project.
“Contribute”指习惯如何在长期积累中为身份的形成提供证据。
Shapes[ʃeɪps]
塑造
Ex: Her experiences shaped her worldview.
“Shapes”强调习惯如何对自我认知、身份和行为产生深远影响。
In this way, the process of building habits is actually the process of becoming yourself.
这样一来，建立习惯的过程实际上就是成为你自己的过程。
Building habits[ˈbɪldɪŋ ˈhæbɪts]
建立习惯
Ex: Building habits takes time and discipline.
“Building habits”指的是通过持续的行为逐步形成固定的习惯，是身份转变的一部分。
Process[ˈprəʊsɛs]
过程
Ex: The process of learning a language is gradual.
“Process”强调一个不断进行的动作，指的是习惯形成的持续性。
Becoming yourself[bɪˈkʌmɪŋ jɔːˈsɛlf]
成为你自己
Ex: Becoming yourself is a journey of self-discovery.
“Becoming yourself”指的是个人身份的逐步塑造，习惯和自我认知的形成息息相关。
This is a gradual evolution.
这是一个渐进的演变过程。
Gradual[ˈɡrædʒʊəl]
渐进的
Ex: There was a gradual improvement in her performance.
“Gradual”强调变化是缓慢且持续的，反映了身份和习惯形成的过程。
Evolution[ˌiːvəˈluːʃən]
演变
Ex: The evolution of species is a natural process.
“Evolution”表示生物或行为逐渐发展的过程，用来描述身份和习惯的长期变化。
We do not change by snapping our fingers and deciding to be someone entirely new.
我们不是通过打个响指并决定变成一个全新的人来改变自己。
Change[tʃeɪndʒ]
改变
Ex: We need to change our approach to problem-solving.
“Change”表示身份或行为的改变，强调改变并非一蹴而就。
Snapping our fingers[snæpɪŋ aʊər ˈfɪŋɡərz]
打响指
Ex: He snapped his fingers to get everyone’s attention.
“Snapping our fingers”指的是轻松且快速的动作，通常用来表示迅速的变化或期望。
Entirely new[ɪnˈtaɪəli nuː]
全新
Ex: She wants to start an entirely new career in fashion.
“Entirely new”强调彻底的、从根本上不同的改变，表示身份不是简单地“改变一瞬间”。
We change bit by bit, day by day, habit by habit.
我们一点一点地改变，一天一天地改变，一次习惯一次习惯地改变。
Bit by bit[bɪt baɪ bɪt]
一点一点地
Ex: He improved bit by bit until he was fluent in English.
“Bit by bit”表示逐渐、缓慢的过程，强调习惯的积累。
Day by day[deɪ baɪ deɪ]
一天一天地
Ex: The project progresses day by day.
“Day by day”指的是每天的小进步，表示长期持续的努力。
Habit by habit[ˈhæbɪt baɪ ˈhæbɪt]
一次习惯一次习惯地
Ex: He improved his life habit by habit.
“Habit by habit”指的是通过不断重复行为来逐步塑造自己的身份。
We are continually undergoing microevolutions of the self.
我们不断经历自我的微小演变。
Continually[kənˈtɪnjʊəli]
不断地
Ex: She was continually improving her skills.
“Continually”表示一个持续不断的过程，强调演变是永无止境的。
Undergoing[ˌʌndərˈɡəʊɪŋ]
经历
Ex: He is undergoing treatment for his injury.
“Undergoing”表示正在经历或处于某个过程之中，指的是身份的逐渐变化。
Microevolutions[ˌmaɪkrəʊɪˈvɒljuːʃənz]
微小演变
Ex: The microevolutions in species lead to significant changes over time.
“Microevolutions”指的是细小的渐进性变化，强调习惯的逐步积累对身份的深远影响。
Self[sɛlf]
自我
Ex: He is constantly trying to improve his sense of self.
“Self”指的是个人的自我认知和自我意识，表明身份的变化始终围绕自我展开。
Each habit is like a suggestion: “Hey, maybe this is who I am.”
每个习惯就像是一个暗示：“嘿，也许这就是我。”
Suggestion[səˈdʒɛstʃən]
暗示，建议
Ex: Her suggestion helped me make a better decision.
“Suggestion”指向的是一种间接的表达或暗示，表示通过习惯，你逐渐形成某种身份。
Maybe[ˈmeɪbi]
也许
Ex: Maybe we should take a break.
“Maybe”表示一种可能性，指通过习惯逐步形成的身份未必是绝对的，但它是逐渐增强的可能性。
Who I am[huː aɪ æm]
我是谁
Ex: Understanding who I am is an important part of personal growth.
“Who I am”指的是自我身份，强调通过习惯不断确认的个人身份。
If you finish a book, then perhaps you are the type of person who likes reading.
如果你读完一本书，那么也许你就是那种喜欢阅读的人。
Finish[ˈfɪnɪʃ]
完成
Ex: She finished reading the entire book in one sitting.
“Finish”强调的是完成某一行为或任务，是习惯的逐步达成。
Book[bʊk]
书
Ex: I enjoy reading a book before bed.
“Book”是学习或娱乐的媒介，与阅读习惯直接相关。
Type of person[taɪp əv ˈpɜːsən]
某种类型的人
Ex: She is the type of person who loves adventure.
“Type of person”指的是一种身份认同或性格特征，强调通过行为确认的身份。
Likes[laɪks]
喜欢
Ex: He likes reading mystery novels.
“Likes”表明个人对某件事物的偏好，这里与身份认同中的兴趣和爱好相关。
Reading[ˈriːdɪŋ]
阅读
Ex: Reading is a great way to improve your knowledge.
“Reading”是一个具体的行为，表明某个身份的习惯和特征。
If you go to the gym, then perhaps you are the type of person who likes exercise.
如果你去健身房，那么也许你就是那种喜欢运动的人。
Go to[ɡəʊ tuː]
去
Ex: She goes to the gym every morning.
“Go to”指的是某个行为或活动的参与，表明与身份认同的关联。
Gym[dʒɪm]
健身房
Ex: He spends an hour at the gym every day.
“Gym”是身体锻炼的场所，与健康和运动习惯密切相关。
Exercise[ˈɛksəsaɪz]
运动
Ex: Regular exercise improves both physical and mental health.
“Exercise”指的是身体活动，是建立健康生活方式的重要组成部分。
Type of person[taɪp əv ˈpɜːsən]
某种类型的人
Ex: She is the type of person who enjoys challenges.
“Type of person”指的是个体的特征或行为模式，展现了个人的身份认同。
If you practice playing the guitar, perhaps you are the type of person who likes music.
如果你练习弹吉他，那么也许你就是那种喜欢音乐的人。
Practice[ˈpræktɪs]
练习
Ex: He practices the piano every day to improve his skills.
“Practice”表示通过重复行为来提高技能，强调培养习惯的重要性。
Playing[ˈpleɪɪŋ]
弹奏
Ex: She’s playing the guitar beautifully.
“Playing”与吉他技能相关，展示了音乐作为兴趣的表现。
Guitar[ɡɪˈtɑːr]
吉他
Ex: He learned to play the guitar in his free time.
“Guitar”是乐器，表示音乐兴趣的具象表现。
Type of person[taɪp əv ˈpɜːsən]
某种类型的人
Ex: He is the type of person who loves nature.
“Type of person”描述个人的特质和兴趣，指通过行为确认的身份。
Likes[laɪks]
喜欢
Ex: I like listening to music in my free time.
“Likes”表示对事物的偏好，指通过习惯对个人身份的形成。
Music[ˈmjuːzɪk]
音乐
Ex: He enjoys listening to all kinds of music.
“Music”在此作为爱好或身份的一部分，显示了与个体身份紧密相关的行为。
🚀 进阶学习部分（学有余力的同学可以学习）
Key Insights: James Clear’s Research Methodology
Before writing Atomic Habits, James Clear used a unique approach to ensure his book would solve real problems:
- Targeted Market Research (The 3-Star Review Rule): James Clear specifically studied the three-star reviews of bestselling books on habits and productivity.
- Filtering Extreme Biases: He ignored five-star reviews (unconditional love) and one-star reviews (irrational hate/personal bias).
- Capturing Authentic Pain Points: Three-star reviews represent readers who "wanted to like the product but didn't". They highlight legitimate complaints and what is missing in existing books.
- Problem-Solving Content Creation: He compiled these complaints and specifically countered them in Atomic Habits to ensure readers wouldn't have the same issues with his work.
- User-Feedback Driven Product Thinking: This illustrates the power of using user-generated feedback to pre-emptively solve "pain points" and create a more satisfying product.
核心洞察：James Clear 的调研方法论
《原子习惯》作者詹姆斯·克利尔在创作过程中采用了一套核心调研方法：
- 针对性的市场调研（三星评论法则）：在撰写本书前，他研究了市面上关于习惯、目标设定类畅销书的三星评论。
- 过滤极端偏见：他认为五星评论多为粉丝的盲目喜爱，一星评论则常带个人偏见（如恶意评价），因此选择忽略。
- 捕捉真实的“痛点”：他专注于三星评论，因为这些评论来自“想要喜欢但没能喜欢”的读者，包含了最真实、最合理的投诉和不满。
- 针对问题进行内容创作：克利尔将这些投诉列成清单，并在书中有针对性地反驳或解决这些问题，避免重蹈覆辙。
- 用户反馈驱动的产品思维：这体现了利用用户生成反馈的威力——通过预先解决潜在痛点，创造出更符合市场需求的作品。
💡 核心洞察：
《原子习惯》的成功不仅在于其提出的“1%法则”或“2分钟规则”，更在于作者在创作之初就通过深度分析竞争对手的缺陷，精准地填补了读者在生产力书籍中未能得到满足的需求空间。
《原子习惯》的成功不仅在于其提出的“1%法则”或“2分钟规则”，更在于作者在创作之初就通过深度分析竞争对手的缺陷，精准地填补了读者在生产力书籍中未能得到满足的需求空间。
