📖 今天要学习的句子
A commitment device is a choice you make in the present that controls your actions in the future. It is a way to lock in future behavior, bind you to good habits, and restrict you from bad ones. When Victor Hugo shut his clothes away so he could focus on writing, he was creating a commitment device. There are many ways to create a commitment device. You can reduce overeating by purchasing food in individual packages rather than in bulk size. You can voluntarily ask to be added to the banned list at casinos and online poker sites to prevent future gambling sprees. I’ve even heard of athletes who have to “make weight” for a competition choosing to leave their wallets at home during the week before weigh-in so they won’t be tempted to buy fast food. As another example, my friend and fellow habits expert Nir Eyal purchased an outlet timer, which is an adapter that he plugged in between his internet router and the power outlet. At 10 p.m. each night, the outlet timer cuts off the power to the router. When the internet goes off, everyone knows it is time to go to bed. Commitment devices are useful because they enable you to take advantage of good intentions before you can fall victim to temptation. Whenever I’m looking to cut calories, for example, I will ask the waiter to split my meal and box half of it to go before the meal is served. If I waited until the meal came out and told myself “I’ll just eat half,” it would never work. The key is to change the task such that it requires more work to get out of the good habit than to get started on it. If you’re feeling motivated to get in shape, schedule a yoga session and pay ahead of time. If you’re excited about the business you want to start, email an entrepreneur you respect and set up a consulting call. When the time comes to act, the only way to bail is to cancel the meeting, which requires effort and may cost money. Commitment devices increase the odds that you’ll do the right thing in the future by making bad habits difficult in the present. However, we can do even better. We can make good habits inevitable and bad habits impossible.
承诺装置是你在当下做出的一个选择，它会控制你未来的行动。它是一种锁定未来行为、把你绑定在好习惯上，并限制你做坏习惯的方法。当维克多·雨果把自己的衣服锁起来，以便专注写作时，他就是在创造一个承诺装置。创造承诺装置的方法有很多。你可以购买独立包装而不是大包装的食物，来减少暴饮暴食。你可以自愿要求把自己加入赌场和线上扑克网站的禁入名单，以防止未来沉迷赌博。我甚至听说过一些运动员，为了在比赛前达到规定体重，会选择在称重前一周把钱包留在家里，这样他们就不会被诱惑去买快餐。再举一个例子，我的朋友、习惯专家尼尔·埃亚尔购买了一个插座定时器。这个定时器是一个适配器，他把它接在互联网路由器和电源插座之间。每天晚上10点，插座定时器会切断路由器的电源。当互联网断开时，所有人都知道该睡觉了。承诺装置很有用，因为它能让你在被诱惑击败之前，利用好自己的良好意图。例如，每当我想减少卡路里摄入时，我会请服务员在上菜前把我的餐食分成两份，并把其中一半打包带走。如果我等到餐食端上来之后才告诉自己“我只吃一半”，那绝不会奏效。关键是改变任务本身，让摆脱好习惯比开始这个好习惯需要更多努力。如果你有动力保持身材，就预约一节瑜伽课并提前付款。如果你对自己想创业的事业感到兴奋，就给一位你尊敬的企业家发邮件，安排一次咨询电话。等到该行动的时候，唯一退缩的办法就是取消会议，而这需要付出努力，也可能会花钱。承诺装置会通过让坏习惯在当下变得困难，增加你未来做正确事情的概率。不过，我们还可以做得更好。我们可以让好习惯变得不可避免，让坏习惯变得不可能。
A commitment device is a choice you make in the present that controls your actions in the future.
承诺装置是你在当下做出的一个选择，它会控制你未来的行动。
commitment /kəˈmɪtmənt/
a firm decision, promise, or obligation
Ex: Signing up for the class created a commitment to practice.
例句翻译：报名这门课让人产生了练习的承诺。
分析：commitment 表示承诺、投入或约束；commitment device 指帮助自己遵守承诺的设计。
device /dɪˈvaɪs/
a tool, method, or piece of equipment
Ex: A website blocker can be a useful device for staying focused.
例句翻译：网站屏蔽工具可以成为帮助保持专注的有用手段。
分析：device 可指设备，也可指方法或手段；commitment device 常译为承诺装置或承诺手段。
choice /tʃɔɪs/
an act of choosing between options
Ex: Choosing water instead of soda was a small but helpful choice.
例句翻译：选择喝水而不是汽水，是一个虽小但有帮助的选择。
分析：choice 表示选择，强调你主动做出的决定。
present /ˈprezənt/
the time that is happening now
Ex: The present is the best time to set up a better system.
例句翻译：现在就是建立更好系统的最佳时机。
分析：present 作名词时表示现在、当下。
actions /ˈækʃənz/
things that people do
Ex: Your daily actions show what you truly value.
例句翻译：你的日常行动显示出你真正重视什么。
分析：actions 是 action 的复数，强调实际做出来的事情。
It is a way to lock in future behavior, bind you to good habits, and restrict you from bad ones.
它是一种锁定未来行为、把你绑定在好习惯上，并限制你做坏习惯的方法。
behavior /bɪˈheɪvjər/
the way a person acts
Ex: His calm behavior helped the whole team relax.
例句翻译：他冷静的行为让整个团队放松下来。
分析：behavior 指行为方式或表现。
bind /baɪnd/
to tie or hold someone to something
Ex: A written agreement can bind both sides to the plan.
例句翻译：书面协议可以把双方约束在这个计划上。
分析：bind 表示绑定、约束，让某人不容易脱离某个承诺。
restrict /rɪˈstrɪkt/
to limit what someone can do
Ex: Parents may restrict screen time on school nights.
例句翻译：上学日晚上，父母可能会限制孩子看屏幕的时间。
分析：restrict 表示限制、约束，常用于限制行为或选择。
future /ˈfjuːtʃər/
the time after now
Ex: Saving money now helps your future self.
例句翻译：现在存钱是在帮助未来的自己。
分析：future 表示未来。
When Victor Hugo shut his clothes away so he could focus on writing, he was creating a commitment device.
当维克多·雨果把自己的衣服锁起来，以便专注写作时，他就是在创造一个承诺装置。
focus /ˈfoʊkəs/
to give attention to one thing
Ex: I turn off notifications so I can focus on reading.
例句翻译：我关掉通知，这样就能专注阅读。
分析：focus on doing something 表示专注于做某事。
writing /ˈraɪtɪŋ/
the activity of producing written work
Ex: Writing for ten minutes each morning helps me think clearly.
例句翻译：每天早晨写十分钟能帮助我理清思路。
分析：writing 表示写作这项活动，也可指写出来的文字。
commitment /kəˈmɪtmənt/
a firm decision, promise, or obligation
Ex: Signing up for the class created a commitment to practice.
例句翻译：报名这门课让人产生了练习的承诺。
分析：commitment 表示承诺、投入或约束；commitment device 指帮助自己遵守承诺的设计。
device /dɪˈvaɪs/
a tool, method, or piece of equipment
Ex: A website blocker can be a useful device for staying focused.
例句翻译：网站屏蔽工具可以成为帮助保持专注的有用手段。
分析：device 可指设备，也可指方法或手段；commitment device 常译为承诺装置或承诺手段。
There are many ways to create a commitment device.
创造承诺装置的方法有很多。
create /kriˈeɪt/
to make something new
Ex: You can create a quiet study space at home.
例句翻译：你可以在家创造一个安静的学习空间。
分析：create 表示创造、建立，强调从无到有。
commitment /kəˈmɪtmənt/
a firm decision, promise, or obligation
Ex: Signing up for the class created a commitment to practice.
例句翻译：报名这门课让人产生了练习的承诺。
分析：commitment 表示承诺、投入或约束；commitment device 指帮助自己遵守承诺的设计。
device /dɪˈvaɪs/
a tool, method, or piece of equipment
Ex: A website blocker can be a useful device for staying focused.
例句翻译：网站屏蔽工具可以成为帮助保持专注的有用手段。
分析：device 可指设备，也可指方法或手段；commitment device 常译为承诺装置或承诺手段。
You can reduce overeating by purchasing food in individual packages rather than in bulk size.
你可以购买独立包装而不是大包装的食物，来减少暴饮暴食。
reduce /rɪˈduːs/
to make something smaller or less
Ex: Walking after dinner can reduce stress.
例句翻译：晚饭后散步可以减轻压力。
分析：reduce 表示减少、降低，常用于数量、风险或压力。
overeating /ˌoʊvərˈiːtɪŋ/
eating more food than your body needs
Ex: Keeping snacks out of sight helps prevent overeating.
例句翻译：把零食放在看不见的地方有助于防止吃太多。
分析：overeating 指过量进食，比普通 eating 更强调吃得过多。
purchasing /ˈpɜːrtʃəsɪŋ/
buying something
Ex: Purchasing a monthly pass can make exercise cheaper.
例句翻译：购买月卡可以让锻炼更省钱。
分析：purchasing 是较正式的“购买”，日常口语中 buy 更常见。
individual /ˌɪndəˈvɪdʒuəl/
separate or single
Ex: Individual snack packs make portions easier to control.
例句翻译：独立零食包装让分量更容易控制。
分析：individual 在这里表示单独的、独立的。
bulk /bʌlk/
a large amount or large package
Ex: Buying rice in bulk is cheaper for a big family.
例句翻译：大家庭成袋大量买米更便宜。
分析：in bulk 表示大量地、大包装地购买。
You can voluntarily ask to be added to the banned list at casinos and online poker sites to prevent future gambling sprees.
你可以自愿要求把自己加入赌场和线上扑克网站的禁入名单，以防止未来沉迷赌博。
voluntarily /ˌvɑːlənˈterəli/
by choice, not by force
Ex: She voluntarily joined the morning study group.
例句翻译：她自愿加入了晨间学习小组。
分析：voluntarily 表示自愿地，不是被迫做某事。
banned /bænd/
not allowed
Ex: Phones are banned during the exam.
例句翻译：考试期间禁止使用手机。
分析：banned 表示被禁止的、被禁入的。
gambling /ˈɡæmblɪŋ/
risking money on games or uncertain results
Ex: He stopped gambling and started saving money.
例句翻译：他戒掉赌博，开始存钱。
分析：gambling 指赌博或带有赌博性质的行为。
sprees /spriːz/
short periods of doing too much of something
Ex: A shopping spree can ruin a monthly budget.
例句翻译：疯狂购物会毁掉一个月的预算。
分析：spree 表示一阵无节制的行为，如 shopping spree、gambling spree。
future /ˈfjuːtʃər/
the time after now
Ex: Saving money now helps your future self.
例句翻译：现在存钱是在帮助未来的自己。
分析：future 表示未来。
I’ve even heard of athletes who have to “make weight” for a competition choosing to leave their wallets at home during the week before weigh-in so they won’t be tempted to buy fast food.
我甚至听说过一些运动员，为了在比赛前达到规定体重，会选择在称重前一周把钱包留在家里，这样他们就不会被诱惑去买快餐。
athletes /ˈæθliːts/
people trained to compete in sports
Ex: Athletes need enough sleep to recover well.
例句翻译：运动员需要充足睡眠来好好恢复。
分析：athletes 是 athlete 的复数，表示运动员。
weight /weɪt/
how heavy someone or something is
Ex: The boxer checked his weight before the match.
例句翻译：拳击手在比赛前检查了体重。
分析：make weight 表示达到比赛规定体重。
competition /ˌkɑːmpəˈtɪʃən/
a contest between people or teams
Ex: She trained hard for the swimming competition.
例句翻译：她为游泳比赛努力训练。
分析：competition 表示比赛、竞赛。
wallets /ˈwɑːləts/
small cases for money and cards
Ex: They left their wallets at home to avoid spending money.
例句翻译：他们把钱包留在家里，避免花钱。
分析：wallets 是 wallet 的复数，表示钱包。
weigh-in /ˈweɪ ɪn/
an event where weight is measured before a competition
Ex: The fighter drank water after the weigh-in.
例句翻译：称重结束后，那位格斗选手喝了水。
分析：weigh-in 指比赛前称体重的环节。
tempted /ˈtemptɪd/
wanting to do something, especially something unhelpful
Ex: I was tempted to check my phone during class.
例句翻译：上课时我很想看手机。
分析：tempted 表示受到诱惑、很想做某事。
As another example, my friend and fellow habits expert Nir Eyal purchased an outlet timer, which is an adapter that he plugged in between his internet router and the power outlet.
再举一个例子，我的朋友、习惯专家尼尔·埃亚尔购买了一个插座定时器。这个定时器是一个适配器，他把它接在互联网路由器和电源插座之间。
fellow /ˈfeloʊ/
sharing the same role, group, or interest
Ex: She asked a fellow teacher for advice.
例句翻译：她向一位同为老师的人请教。
分析：fellow 表示同类的、同伴的，如 fellow student、fellow expert。
expert /ˈekspɜːrt/
someone with deep knowledge or skill
Ex: An expert can explain the problem in simple words.
例句翻译：专家能用简单的话解释这个问题。
分析：expert 表示专家、行家。
outlet /ˈaʊtlet/
a place where electricity is supplied
Ex: Plug the lamp into the outlet near the desk.
例句翻译：把台灯插到书桌旁边的插座上。
分析：outlet 在这里指电源插座。
timer /ˈtaɪmər/
a device that measures or controls time
Ex: I use a timer to study for twenty minutes.
例句翻译：我用计时器学习二十分钟。
分析：timer 表示计时器或定时器。
adapter /əˈdæptər/
a device that connects one thing to another
Ex: This adapter lets my laptop connect to the monitor.
例句翻译：这个适配器可以让我的笔记本连接显示器。
分析：adapter 表示适配器、转换接头。
router /ˈruːtər/
a device that connects computers to the internet
Ex: Restart the router if the Wi-Fi stops working.
例句翻译：如果 Wi-Fi 不能用了，就重启路由器。
分析：router 表示路由器。
At 10 p.m. each night, the outlet timer cuts off the power to the router.
每天晚上10点，插座定时器会切断路由器的电源。
outlet /ˈaʊtlet/
a place where electricity is supplied
Ex: Plug the lamp into the outlet near the desk.
例句翻译：把台灯插到书桌旁边的插座上。
分析：outlet 在这里指电源插座。
timer /ˈtaɪmər/
a device that measures or controls time
Ex: I use a timer to study for twenty minutes.
例句翻译：我用计时器学习二十分钟。
分析：timer 表示计时器或定时器。
cuts off /kʌts ɔːf/
stops the supply of something
Ex: The storm cut off power to the village.
例句翻译：暴风雨切断了村子的电力。
分析：cut off 表示切断、停止供应。
router /ˈruːtər/
a device that connects computers to the internet
Ex: Restart the router if the Wi-Fi stops working.
例句翻译：如果 Wi-Fi 不能用了，就重启路由器。
分析：router 表示路由器。
When the internet goes off, everyone knows it is time to go to bed.
当互联网断开时，所有人都知道该睡觉了。
router /ˈruːtər/
a device that connects computers to the internet
Ex: Restart the router if the Wi-Fi stops working.
例句翻译：如果 Wi-Fi 不能用了，就重启路由器。
分析：router 表示路由器。
future /ˈfjuːtʃər/
the time after now
Ex: Saving money now helps your future self.
例句翻译：现在存钱是在帮助未来的自己。
分析：future 表示未来。
Commitment devices are useful because they enable you to take advantage of good intentions before you can fall victim to temptation.
承诺装置很有用，因为它能让你在被诱惑击败之前，利用好自己的良好意图。
commitment /kəˈmɪtmənt/
a firm decision, promise, or obligation
Ex: Signing up for the class created a commitment to practice.
例句翻译：报名这门课让人产生了练习的承诺。
分析：commitment 表示承诺、投入或约束；commitment device 指帮助自己遵守承诺的设计。
device /dɪˈvaɪs/
a tool, method, or piece of equipment
Ex: A website blocker can be a useful device for staying focused.
例句翻译：网站屏蔽工具可以成为帮助保持专注的有用手段。
分析：device 可指设备，也可指方法或手段；commitment device 常译为承诺装置或承诺手段。
enable /ɪˈneɪbəl/
to make something possible
Ex: Good tools enable students to learn faster.
例句翻译：好工具能让学生学得更快。
分析：enable 表示使某事成为可能，常接宾语加 to do。
advantage /ədˈvæntɪdʒ/
something that helps you succeed
Ex: Speaking two languages is an advantage at work.
例句翻译：会说两种语言在工作中是一个优势。
分析：take advantage of 表示利用某种机会或条件。
intentions /ɪnˈtenʃənz/
plans or purposes
Ex: Good intentions are easier to keep with a clear plan.
例句翻译：有清晰计划时，好的意图更容易坚持。
分析：intentions 指意图、打算，强调想做某事的初衷。
victim /ˈvɪktɪm/
someone harmed or defeated by something
Ex: Without a plan, I become a victim of distraction.
例句翻译：没有计划时，我就会被分心打败。
分析：fall victim to temptation 表示被诱惑击败。
temptation /tempˈteɪʃən/
a strong desire to do something unhelpful
Ex: Keeping cookies away reduces temptation.
例句翻译：把饼干放远一点能减少诱惑。
分析：temptation 指诱惑，常用于明知不该做却很想做的事。
Whenever I’m looking to cut calories, for example, I will ask the waiter to split my meal and box half of it to go before the meal is served.
例如，每当我想减少卡路里摄入时，我会请服务员在上菜前把我的餐食分成两份，并把其中一半打包带走。
calories /ˈkæləriz/
units of energy in food
Ex: Nuts have many calories, so I eat a small handful.
例句翻译：坚果热量高，所以我只吃一小把。
分析：calories 表示食物热量单位。
split /splɪt/
to divide into parts
Ex: We split the cake into six pieces.
例句翻译：我们把蛋糕分成六块。
分析：split 表示分开、分成几部分。
served /sɜːrvd/
brought to someone as food or drink
Ex: Dinner was served at seven o’clock.
例句翻译：晚餐七点上桌。
分析：served 在餐饮语境中表示上菜、端上。
If I waited until the meal came out and told myself “I’ll just eat half,” it would never work.
如果我等到餐食端上来之后才告诉自己“我只吃一半”，那绝不会奏效。
waited /ˈweɪtɪd/
stayed until something happened
Ex: I waited outside until the rain stopped.
例句翻译：我在外面等到雨停。
分析：waited 是 wait 的过去式，表示等待。
temptation /tempˈteɪʃən/
a strong desire to do something unhelpful
Ex: Keeping cookies away reduces temptation.
例句翻译：把饼干放远一点能减少诱惑。
分析：temptation 指诱惑，常用于明知不该做却很想做的事。
The key is to change the task such that it requires more work to get out of the good habit than to get started on it.
关键是改变任务本身，让摆脱好习惯比开始这个好习惯需要更多努力。
task /tæsk/
a piece of work to do
Ex: The task became easier after I wrote the first sentence.
例句翻译：写下第一句话后，这项任务变得更容易了。
分析：task 指任务、要完成的事情。
requires /rɪˈkwaɪərz/
needs something
Ex: This recipe requires fresh vegetables.
例句翻译：这个食谱需要新鲜蔬菜。
分析：requires 表示需要、要求。
behavior /bɪˈheɪvjər/
the way a person acts
Ex: His calm behavior helped the whole team relax.
例句翻译：他冷静的行为让整个团队放松下来。
分析：behavior 指行为方式或表现。
If you’re feeling motivated to get in shape, schedule a yoga session and pay ahead of time.
如果你有动力保持身材，就预约一节瑜伽课并提前付款。
motivated /ˈmoʊtɪveɪtɪd/
having a reason or desire to act
Ex: I feel motivated after seeing small progress.
例句翻译：看到小进步后，我感到更有动力。
分析：motivated 表示有动力的、有行动意愿的。
schedule /ˈskedʒuːl/
to arrange a time for something
Ex: Schedule your workout before the week gets busy.
例句翻译：在一周变忙之前安排好锻炼时间。
分析：schedule 作动词时表示安排时间。
session /ˈseʃən/
a period of time for one activity
Ex: The yoga session lasts forty-five minutes.
例句翻译：这节瑜伽课持续四十五分钟。
分析：session 表示一段专门用于某活动的时间。
If you’re excited about the business you want to start, email an entrepreneur you respect and set up a consulting call.
如果你对自己想创业的事业感到兴奋，就给一位你尊敬的企业家发邮件，安排一次咨询电话。
entrepreneur /ˌɑːntrəprəˈnɜːr/
someone who starts a business
Ex: The entrepreneur started a small online store.
例句翻译：这位创业者开了一家小型网店。
分析：entrepreneur 表示创业者、企业家。
consulting /kənˈsʌltɪŋ/
giving or getting professional advice
Ex: She booked a consulting call before launching her product.
例句翻译：发布产品前，她预约了一次咨询电话。
分析：consulting 表示咨询、顾问服务。
When the time comes to act, the only way to bail is to cancel the meeting, which requires effort and may cost money.
等到该行动的时候，唯一退缩的办法就是取消会议，而这需要付出努力，也可能会花钱。
bail /beɪl/
to quit or leave a plan
Ex: He wanted to bail on the run, but his friend was waiting.
例句翻译：他想放弃跑步，但朋友正在等他。
分析：bail 在口语里可表示临时退出或放弃计划。
cancel /ˈkænsəl/
to stop a planned event from happening
Ex: I had to cancel the meeting because I was sick.
例句翻译：我因为生病不得不取消会议。
分析：cancel 表示取消已经安排好的事情。
requires /rɪˈkwaɪərz/
needs something
Ex: This recipe requires fresh vegetables.
例句翻译：这个食谱需要新鲜蔬菜。
分析：requires 表示需要、要求。
Commitment devices increase the odds that you’ll do the right thing in the future by making bad habits difficult in the present.
承诺装置会通过让坏习惯在当下变得困难，增加你未来做正确事情的概率。
commitment /kəˈmɪtmənt/
a firm decision, promise, or obligation
Ex: Signing up for the class created a commitment to practice.
例句翻译：报名这门课让人产生了练习的承诺。
分析：commitment 表示承诺、投入或约束；commitment device 指帮助自己遵守承诺的设计。
device /dɪˈvaɪs/
a tool, method, or piece of equipment
Ex: A website blocker can be a useful device for staying focused.
例句翻译：网站屏蔽工具可以成为帮助保持专注的有用手段。
分析：device 可指设备，也可指方法或手段；commitment device 常译为承诺装置或承诺手段。
odds /ɑːdz/
the chances that something will happen
Ex: Planning ahead improves the odds of success.
例句翻译：提前计划会提高成功的可能性。
分析：odds 表示概率、可能性。
future /ˈfjuːtʃər/
the time after now
Ex: Saving money now helps your future self.
例句翻译：现在存钱是在帮助未来的自己。
分析：future 表示未来。
difficult /ˈdɪfɪkəlt/
not easy
Ex: Make distractions difficult to reach.
例句翻译：让干扰变得难以接触。
分析：difficult 表示困难的、不容易的。
However, we can do even better.
不过，我们还可以做得更好。
difficult /ˈdɪfɪkəlt/
not easy
Ex: Make distractions difficult to reach.
例句翻译：让干扰变得难以接触。
分析：difficult 表示困难的、不容易的。
We can make good habits inevitable and bad habits impossible.
我们可以让好习惯变得不可避免，让坏习惯变得不可能。
inevitable /ɪnˈevɪtəbəl/
certain to happen
Ex: With enough practice, progress becomes almost inevitable.
例句翻译：只要练习足够多，进步几乎就会变得不可避免。
分析：inevitable 表示不可避免的、必然发生的，常用于描述结果。
impossible /ɪmˈpɑːsəbəl/
not able to happen
Ex: The goal seemed impossible until we made a plan.
例句翻译：在我们制定计划之前，这个目标看起来不可能实现。
分析：impossible 表示不可能的，强调几乎无法发生或完成。
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