📖 今天要学习的句子
Every action you take is a vote for the type of person you wish to become.
No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.
This is one reason why meaningful change does not require radical change.
Small habits can make a meaningful difference by providing evidence of a new identity.
And if a change is meaningful, it actually is big.
That’s the paradox of making small improvements.
Putting this all together, you can see that habits are the path to changing your identity. The most practical way to change who you are is to change what you do. Each time you write a page, you are a writer. Each time you practice the violin, you are a musician. Each time you start a workout, you are an athlete. Each time you encourage your employees, you are a leader.
Putting this all together, you can see that habits are the path to changing your identity. The most practical way to change who you are is to change what you do. Each time you write a page, you are a writer. Each time you practice the violin, you are a musician. Each time you start a workout, you are an athlete. Each time you encourage your employees, you are a leader.
你的每一次行动，都是在为你渴望成为的自己投出一票。单次的举动不足以改变你的信念，但当选票越积越多，你新身份的佐证也会随之沉淀。这正是 “真正的改变无需依靠剧变” 的原因所在 —— 微小的习惯，能通过不断积累新身份的证据，带来翻天覆地的改变。而但凡称得上有意义的改变，本质上都已是一次巨大的蜕变。这便是微小进步的悖论。
综合来看，你会发现：习惯，正是重塑自我认同的必经之路。想要改变自己，最切实可行的方法，就是改变自己的所作所为。
每写完一页文字，你就是一名作家；每练习一次小提琴，你就是一位乐手；每开启一场训练，你就是一名运动员；每鼓励一次下属，你就是一位领导者。
Every action you take is a vote for the type of person you wish to become.
你做的每一个行为都是在为你希望成为的那种人投票。
Action[ˈækʃən]
行动
Ex: Every action counts when it comes to improving your life.
“Action”是指个体的行为，它在习惯形成和身份塑造中起到决定性作用。
Vote for[vəʊt fɔːr]
投票支持
Ex: I voted for him because I believed in his vision.
“Vote for”指的是通过行为或决策支持某事，强调行为对未来目标的积极影响。
Type of person[taɪp əv ˈpɜːsən]
某种类型的人
Ex: She’s the type of person who enjoys a good challenge.
“Type of person”指的是某个特定的身份认同，强调行为与身份的关系。
Wish to become[wɪʃ tə bɪˈkʌm]
希望成为
Ex: She wishes to become a successful entrepreneur.
“Wish to become”指的是个人的愿望或目标，和习惯的建立紧密相关。
No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.
没有单一的事件能改变你的信念，但随着投票的积累，你的新身份的证据也会累积。
Single instance[ˈsɪŋɡəl ˈɪnstəns]
单一事件
Ex: No single instance of failure should define your future.
“Single instance”指的是单次行为或事件，强调任何单一行为对长期变化的影响微小。
Transform[trænsˈfɔːm]
转变
Ex: Education can transform lives.
“Transform”表示根本性的改变，强调大变化和深远影响。
Votes build up[vəʊts bɪld ʌp]
投票积累
Ex: Votes build up over time to reflect the public's opinion.
“Votes build up”指的是通过持续的行为积累，不断为某一目标或者身份投票，最终达到预期效果。
Evidence[ˈɛvɪdəns]
证据
Ex: The evidence suggests that the theory is correct.
“Evidence”指的是可以证明某个论点或行为结果的事实或行为积累。
This is one reason why meaningful change does not require radical change.
这是为什么有意义的改变不需要剧烈改变的原因之一。
Meaningful change[ˈmiːnɪŋfʊl ʧeɪndʒ]
有意义的改变
Ex: Small changes can lead to meaningful progress in life.
“Meaningful change”指的是持久且有影响力的改变，通常是渐进式的。
Radical change[ˈrædɪkəl ʧeɪndʒ]
剧烈的改变
Ex: Radical change is sometimes necessary to break from old habits.
“Radical change”指的是彻底的改变，通常指的是从根本上改变现状。
Require[rɪˈkwaɪə(r)]
要求，需要
Ex: The job requires a lot of patience and dedication.
“Require”强调某件事所需要的条件或要求，表示改变所需的条件。
Small habits can make a meaningful difference by providing evidence of a new identity.
小习惯可以通过提供新身份的证据来带来有意义的改变。
Small habits[smɔːl ˈhæbɪts]
小习惯
Ex: Small habits like making your bed every day can lead to greater productivity.
“Small habits”指的是微小的日常习惯，它们逐渐积累，对生活产生深远的影响。
Make a meaningful difference[meɪk ə ˈmiːnɪŋfʊl ˈdɪfrəns]
带来有意义的改变
Ex: Small daily improvements can make a meaningful difference in your life.
“Make a meaningful difference”强调小改变积累的重要性，长期来看它们能产生深远影响。
Providing evidence[prəˈvaɪdɪŋ ˈɛvɪdəns]
提供证据
Ex: Providing evidence of your improvement will help motivate you.
“Providing evidence”指的是通过行为积累实际证据，证明身份的转变或进步。
And if a change is meaningful, it actually is big. That’s the paradox of making small improvements.
如果改变有意义，那么它实际上是巨大的。这就是小改进的悖论。
Meaningful[ˈmiːnɪŋfʊl]
有意义的
Ex: A meaningful relationship is built on trust and communication.
“Meaningful”强调改变的深远影响，表示某个行为或结果的重要性。
Actually[ˈæktʃuəli]
实际上
Ex: The result was actually better than expected.
“Actually”用于强调事实与预期或表面印象之间的差异。
Paradox[ˈpærədɒks]
悖论
Ex: The paradox of choice is that more options can make decision-making harder.
“Paradox”是指看似矛盾但实际上可能成立的现象，强调小改变背后可能藏着巨大影响。
Putting this all together, you can see that habits are the path to changing your identity.
把这一切放在一起，你会发现习惯是改变身份的路径。
Putting this all together[ˈpʊtɪŋ ðɪs ɔːl təˈɡɛðər]
把这一切放在一起
Ex: Putting all the information together, we can form a clearer picture.
“Putting this all together”指的是将之前的内容整合，强调连接不同的点以得出结论。
Habits are the path to[ˈhæbɪts ɑːr ðə pæθ tə]
习惯是通往…的道路
Ex: Building good habits is the path to success.
“Habits are the path to”强调习惯在实现目标过程中的重要性，突出了习惯在身份变化中的核心作用。
Changing your identity[ˈʧeɪndʒɪŋ jɔːr aɪˈdɛntɪti]
改变你的身份
Ex: Changing your identity requires a shift in both mindset and habits.
“Changing your identity”指的是通过改变行为或习惯来塑造和转变自我认知，是个人发展的核心。
The most practical way to change who you are is to change what you do.
改变你是谁的最实际的方法就是改变你做什么。
The most practical way to change[ðə məʊst ˈpræktɪkəl weɪ tə ʧeɪndʒ]
改变的最实际方法
Ex: The most practical way to learn a language is by practicing it every day.
“The most practical way to change”强调通过实际和可行的方法进行改变，突出实际行动的重要性。
Who you are[huː juː ɑːr]
你是谁
Ex: Understanding who you are is the first step to personal growth.
“Who you are”指的是个人的身份认知，强调自我了解在改变过程中的重要性。
What you do[wɒt juː duː]
你做的事情
Ex: What you do each day determines your future.
“What you do”指的是日常行为和行动，直接影响个人身份和目标的实现。
Each time you write a page, you are a writer.
每次你写一页，你就是一位作家。
Each time[iːʧ taɪm]
每次
Ex: Each time you visit, the place feels more familiar.
“Each time”强调每一次的反复行为，突出习惯养成的重要性。
You are a writer[juː ɑːr ə ˈraɪtə]
你是一个作家
Ex: You are a writer if you write consistently, not just occasionally.
“You are a writer”是通过行为体现个人身份，强调身份与行为的紧密联系。
Each time you practice the violin, you are a musician.
每次你练习小提琴，你就是一位音乐家。
Practice the violin[ˈpræktɪs ðə vaɪˈɒlɪn]
练习小提琴
Ex: She practices the violin every day to improve her skills.
“Practice the violin”强调持续练习对于身份塑造的作用，习惯的积累形成音乐家的身份。
You are a musician[juː ɑːr ə mjuːˈzɪʃən]
你是音乐家
Ex: Being a musician means practicing regularly and developing your craft.
“You are a musician”指的是通过反复行为展现自己是某个职业或身份的体现。
Each time you start a workout, you are an athlete.
每次你开始锻炼，你就是一位运动员。
Start a workout[stɑːt ə ˈwɜːkaʊt]
开始锻炼
Ex: He starts his workout at 6 a.m. every day.
“Start a workout”是指通过实际的锻炼行为，逐步培养运动员的身份。
You are an athlete[juː ɑːr æn ˈæθliːt]
你是运动员
Ex: Consistent training helps you grow into the athlete you aspire to be.
“You are an athlete”强调锻炼与身份的联系，形成运动员身份的持续行为。
Each time you encourage your employees, you are a leader.
每次你鼓励你的员工，你就是一位领导者。
Encourage your employees[ɪnˈkʌrɪdʒ jɔːr ɪmˈplɔɪiːz]
鼓励你的员工
Ex: As a manager, it’s important to encourage your employees to grow.
“Encourage your employees”是指通过支持和鼓励员工，表现出领导的行为特征。
You are a leader[juː ɑːr ə ˈliːdə]
你是领导者
Ex: A leader leads by example and inspires others to achieve more.
“You are a leader”表示通过持续的行为，表现出领导者的身份，影响他人。
🚀 进阶学习部分（学有余力的同学可以学习）
1. Core Definition of the 10% Rule
- Non-linear Memory: Human memory does not judge an experience based on its total duration or the total effort invested; instead, it is primarily shaped by how the experience ends.
- The Power of the Ending: This rule suggests that even if an experience is overall modest, creating an unforgettable moment during the final 10% of the time can completely transform a person's global evaluation of the entire event.
2. Scientific Research: Dan Ariely’s Study
- The Colonoscopy Experiment: Behavioral psychologist Dan Ariely studied patients undergoing a colonoscopy.
- Duration vs. Perception: One group of patients had a 30-minute procedure, while a second group had the same procedure plus an extra five minutes where the tube was left in but not moved.
- Gentle Conclusion: Although the second group's experience was technically longer, they rated it as less painful because the ending was more gentle, which changed their memory of the entire procedure.
3. Practical Application: Quality Over Resources
- Strategy vs. Budget: In the provided story, a "rich guy" spent $1,000 on a high-end date (rated a 4.5/5), while a "poor guy" had only $30 and a simpler date (rated a 3/5).
- Creating a "Magical Moment": The poor guy utilized the 10% rule by taking his date to a small bar in the final hour to play guitar for her.
- Overwhelming the Memory: This "magical" final hour overshadowed the modest nature of the rest of the date, leaving the woman excited to see him again while she ignored the rich suitor.
- Key Logic: To leave a lasting impression, you don't necessarily need to start strong; you need to end with something unforgettable.
4. Connection to Habits and Life Transformation
- The "Brick by Brick" Philosophy: Much like an experience is defined by its ending, your future is built "brick by brick" through daily habits.
- Systemic Change: Focusing on just a few key habits can transform your mood, body, and overall direction in life.
- Recommended Resource: The source highlights "Atomic Habits" as the premier guide for understanding how these small, consistent actions build into a transformed future.
💡 Summary Insight:
The most efficient psychological lever for improving how you or your actions are perceived is to prioritize the final 10% of any interaction. A high-quality finish is the most effective way to ensure you leave others thinking "Wow".
The most efficient psychological lever for improving how you or your actions are perceived is to prioritize the final 10% of any interaction. A high-quality finish is the most effective way to ensure you leave others thinking "Wow".
1. 10% 法则的核心定义 (The Core of the 10% Rule)
- 记忆的非线性特征：人类的记忆并不会根据经历的总时长或总投入来客观评价一段体验，而是取决于这段体验是如何结束的。
- 结尾决定论：该法则认为，即使过程平平，但如果能在最后的 10% 时间里创造出难忘的瞬间，就能彻底改变对方对整个事件的整体评价。
2. 心理学研究支撑 (Scientific Research)
- 丹·艾瑞里 (Dan Ariely) 的实验：行为心理学家丹·艾瑞里通过结肠镜检查实验发现，尽管第二组患者接受检查的总时长更长，但因为结尾处减少了移动（减轻了痛苦感），他们对整个过程的负面评价反而比第一组更低。
- 感知偏差：实验证明，一个更温和、痛苦程度更低的结尾，足以重塑人类对之前漫长过程的痛苦记忆。
3. 实战应用：质量胜过资源 (Application: Quality over Resources)
- 结尾的魔力：在视频的故事中，穷人尽管只有 30 美元的预算，但他利用约会的最后一个小时带女孩去了一个特别的小酒吧并为她弹奏吉他。
- 反直觉的结果：这个“魔幻般的结尾”掩盖了约会初期的简陋，使其在女孩记忆中的魅力超过了投入 1000 美元但缺乏独特结尾的富人。
- 核心逻辑：不一定要在开始时拼尽全力，而要在结束时留下不可磨灭的印象，因为这才是人们最终记住的东西。
4. 与习惯养成的关联 (Connection to Habits)
- 砖块理论：人生由日常习惯构成，就像一砖一瓦建设未来。
- 系统思维：视频最后将这种心理策略与我们的对话历史相联系，指出专注于改变几个关键习惯就能转化一个人的情绪和人生方向，并再次推荐了 《原子习惯》(Atomic Habits)** 作为实现这种转变的最佳工具。
💡 总结提示：
无论是在人际交往还是个人习惯的培养中，关注“如何收尾”（无论是每天的结束还是每项任务的结尾）是提升体验感知和维持动力的一种高效心理杠杆。
无论是在人际交往还是个人习惯的培养中，关注“如何收尾”（无论是每天的结束还是每项任务的结尾）是提升体验感知和维持动力的一种高效心理杠杆。
