📖 今天要学习的句子
Put another way, the costs of your good habits are in the present. The costs of your bad habits are in the future. The brain’s tendency to prioritize the present moment means you can’t rely on good intentions. When you make a plan—to lose weight, write a book, or learn a language—you are actually making plans for your future self. And when you envision what you want your life to be like, it is easy to see the value in taking actions with long-term benefits. We all want better lives for our future selves. However, when the moment of decision arrives, instant gratification usually wins. You are no longer making a choice for Future You, who dreams of being fitter or wealthier or happier. You are choosing for Present You, who wants to be full, pampered, and entertained. As a general rule, the more immediate pleasure you get from an action, the more strongly you should question whether it aligns with your long-term goals. With a fuller understanding of what causes our brain to repeat some behaviors and avoid others, let’s update the Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided. Our preference for instant gratification reveals an important truth about success: because of how we are wired, most people will spend all day chasing quick hits of satisfaction. The road less traveled is the road of delayed gratification. If you’re willing to wait for the rewards, you’ll face less competition and often get a bigger payoff. As the saying goes, the last mile is always the least crowded.
换句话说，好习惯的代价发生在当下。坏习惯的代价则发生在未来。大脑优先考虑当下时刻的倾向意味着，你不能只依赖良好意愿。当你制定计划——减肥、写书或学习一门语言——你其实是在为未来的自己制定计划。当你设想自己想要怎样的生活时，你很容易看到采取有长期好处的行动的价值。我们都希望未来的自己过上更好的生活。然而，当做决定的时刻到来时，即时满足通常会胜出。你不再是在为“未来的你”做选择，那个未来的你梦想着更健康、更富有、更快乐。你是在为“现在的你”做选择，而现在的你想吃饱、想被宠着、想被娱乐。一般来说，一个行动带来的即时快乐越多，你就越应该认真质疑它是否与你的长期目标一致。更充分地理解大脑为什么会重复某些行为、避开另一些行为后，让我们更新行为改变的核心法则：被即时奖励的行为会被重复。被即时惩罚的行为会被避免。我们对即时满足的偏好揭示了一个关于成功的重要真相：由于我们的大脑机制，大多数人会整天追逐快速的满足感。少有人走的路，就是延迟满足之路。如果你愿意等待奖励，你会面对更少的竞争，并且常常获得更大的回报。俗话说，最后一英里总是最不拥挤的。
Put another way, the costs of your good habits are in the present.
换句话说，好习惯的代价发生在当下。
put another way /pʊt əˈnʌðər weɪ/
换句话说
Ex: Put another way, practice is a vote for your future self.
例句翻译：换句话说，练习是在为未来的自己投票。
分析：put another way 用来换一种说法解释前面的观点。
costs /kɔːsts/
代价；成本
Ex: The costs of skipping sleep appear the next morning.
例句翻译：少睡的代价会在第二天早上显现。
分析：costs 不只指金钱，也可指健康、时间或精力上的代价。
good habits /ɡʊd ˈhæbɪts/
好习惯
Ex: Good habits make busy days easier to manage.
例句翻译：好习惯让忙碌的日子更容易管理。
分析：good habits 指长期带来积极结果的行为。
The costs of your bad habits are in the future.
坏习惯的代价则发生在未来。
costs /kɔːsts/
代价；成本
Ex: The costs of skipping sleep appear the next morning.
例句翻译：少睡的代价会在第二天早上显现。
分析：costs 不只指金钱，也可指健康、时间或精力上的代价。
bad habits /bæd ˈhæbɪts/
坏习惯
Ex: Bad habits often feel easy at first.
例句翻译：坏习惯一开始常常感觉很轻松。
分析：bad habits 指短期舒服但长期有害的行为。
The brain’s tendency to prioritize the present moment means you can’t rely on good intentions.
大脑优先考虑当下时刻的倾向意味着，你不能只依赖良好意愿。
prioritize /praɪˈɔːrətaɪz/
优先考虑
Ex: She prioritizes sleep before important meetings.
例句翻译：重要会议前，她优先保证睡眠。
分析：prioritize 表示把某事放在更重要的位置。
present moment /ˈpreznt ˈmoʊmənt/
当下时刻
Ex: Breathing slowly helps you return to the present moment.
例句翻译：慢慢呼吸能帮助你回到当下。
分析：present moment 指眼前正在发生的时刻。
rely on /rɪˈlaɪ ɑːn/
依赖；依靠
Ex: Do not rely on memory for important deadlines.
例句翻译：不要依赖记忆来记重要截止日期。
分析：rely on 表示依靠某人或某事。
good intentions /ɡʊd ɪnˈtenʃnz/
良好意愿
Ex: Good intentions are not enough without a simple plan.
例句翻译：没有简单计划，光有良好意愿还不够。
分析：good intentions 指想把事情做好的愿望。
When you make a plan—to lose weight, write a book, or learn a language—you are actually making plans for your future self.
当你制定计划——减肥、写书或学习一门语言——你其实是在为未来的自己制定计划。
future self /ˈfjuːtʃər self/
未来的自己
Ex: Saving money is a gift to your future self.
例句翻译：存钱是送给未来自己的礼物。
分析：future self 指未来某个时间点的自己。
And when you envision what you want your life to be like, it is easy to see the value in taking actions with long-term benefits.
当你设想自己想要怎样的生活时，你很容易看到采取有长期好处的行动的价值。
envision /ɪnˈvɪʒn/
设想；想象
Ex: Envision the person you want to become in five years.
例句翻译：设想五年后你想成为的人。
分析：envision 表示在脑中想象未来的样子。
long-term benefits /ˌlɔːŋ tɜːrm ˈbenɪfɪts/
长期好处
Ex: Daily reading brings long-term benefits to your vocabulary.
例句翻译：每日阅读会给词汇量带来长期好处。
分析：long-term benefits 指要过较长时间才显现的好处。
We all want better lives for our future selves.
我们都希望未来的自己过上更好的生活。
future selves /ˈfjuːtʃər selvz/
未来的自己们
Ex: We make choices today for our future selves.
例句翻译：我们今天做选择，是为了未来的自己。
分析：future selves 是 future self 的复数表达。
However, when the moment of decision arrives, instant gratification usually wins.
然而，当做决定的时刻到来时，即时满足通常会胜出。
moment of decision /ˈmoʊmənt əv dɪˈsɪʒn/
做决定的时刻
Ex: At the moment of decision, the easiest option often wins.
例句翻译：在做决定的时刻，最容易的选项常常会胜出。
分析：moment of decision 指真正要行动或选择的那一刻。
instant gratification /ˈɪnstənt ˌɡrætɪfɪˈkeɪʃn/
即时满足
Ex: Online shopping can offer instant gratification.
例句翻译：网购可以带来即时满足。
分析：instant gratification 指马上获得的快乐或满足。
You are no longer making a choice for Future You, who dreams of being fitter or wealthier or happier.
你不再是在为“未来的你”做选择，那个未来的你梦想着更健康、更富有、更快乐。
Future You /ˈfjuːtʃər juː/
未来的你
Ex: Future You will thank you for starting today.
例句翻译：未来的你会感谢今天开始行动的你。
分析：Future You 是把未来的自己拟人化的表达。
fitter /ˈfɪtər/
更健康的；更强壮的
Ex: After three months of walking, he felt fitter.
例句翻译：走路三个月后，他感觉更健康了。
分析：fitter 是 fit 的比较级，表示身体状态更好。
wealthier /ˈwelθiər/
更富有的
Ex: Investing early can help your future self become wealthier.
例句翻译：早点投资能帮助未来的自己更富有。
分析：wealthier 是 wealthy 的比较级。
You are choosing for Present You, who wants to be full, pampered, and entertained.
你是在为“现在的你”做选择，而现在的你想吃饱、想被宠着、想被娱乐。
Present You /ˈpreznt juː/
现在的你
Ex: Present You wants comfort, but Future You wants progress.
例句翻译：现在的你想要舒服，但未来的你想要进步。
分析：Present You 是把当下的自己拟人化的表达。
pampered /ˈpæmpərd/
被宠着的；被纵容的
Ex: A spa day made her feel pampered.
例句翻译：一天的水疗让她感觉被好好宠爱了。
分析：pampered 表示被照顾得很舒服，有时也有纵容意味。
entertained /ˌentərˈteɪnd/
被娱乐的
Ex: The movie kept the children entertained all afternoon.
例句翻译：这部电影让孩子们整个下午都很开心。
分析：entertained 指被娱乐内容吸引、感到有趣。
As a general rule, the more immediate pleasure you get from an action, the more strongly you should question whether it aligns with your long-term goals.
一般来说，一个行动带来的即时快乐越多，你就越应该认真质疑它是否与你的长期目标一致。
as a general rule /æz ə ˈdʒenərəl ruːl/
一般来说
Ex: As a general rule, simple plans are easier to follow.
例句翻译：一般来说，简单计划更容易执行。
分析：as a general rule 用来提出通常适用的原则。
immediate pleasure /ɪˈmiːdiət ˈpleʒər/
即时快乐
Ex: Scrolling videos gives immediate pleasure but can steal time.
例句翻译：刷视频带来即时快乐，但会偷走时间。
分析：immediate pleasure 指马上感受到的愉悦。
aligns with /əˈlaɪnz wɪð/
与……一致
Ex: Your schedule should align with your main goal.
例句翻译：你的日程应该与你的主要目标一致。
分析：aligns with 表示方向、目标或价值相符。
long-term goals /ˌlɔːŋ tɜːrm ɡoʊlz/
长期目标
Ex: Her long-term goals include finishing a degree.
例句翻译：她的长期目标包括完成一个学位。
分析：long-term goals 指需要较长时间才能实现的目标。
With a fuller understanding of what causes our brain to repeat some behaviors and avoid others, let’s update the Cardinal Rule of Behavior Change: What is immediately rewarded is repeated.
更充分地理解大脑为什么会重复某些行为、避开另一些行为后，让我们更新行为改变的核心法则：被即时奖励的行为会被重复。
fuller understanding /ˈfʊlər ˌʌndərˈstændɪŋ/
更充分的理解
Ex: A fuller understanding of grammar improves writing.
例句翻译：对语法更充分的理解会提升写作。
分析：fuller 表示更完整、更深入。
behaviors /bɪˈheɪvjərz/
行为
Ex: Small rewards can shape daily behaviors.
例句翻译：小奖励能塑造日常行为。
分析：behaviors 指具体行动或行为模式。
Cardinal Rule /ˈkɑːrdɪnl ruːl/
核心法则
Ex: The cardinal rule of budgeting is to spend less than you earn.
例句翻译：做预算的核心法则是支出少于收入。
分析：Cardinal Rule 指最重要的基本规则。
immediately rewarded /ɪˈmiːdiətli rɪˈwɔːrdɪd/
被即时奖励
Ex: A habit that is immediately rewarded is easier to repeat.
例句翻译：被即时奖励的习惯更容易被重复。
分析：immediately rewarded 表示行为后马上得到奖励。
What is immediately punished is avoided.
被即时惩罚的行为会被避免。
immediately punished /ɪˈmiːdiətli ˈpʌnɪʃt/
被即时惩罚
Ex: A mistake that is immediately punished is rarely repeated.
例句翻译：被即时惩罚的错误很少会被重复。
分析：immediately punished 表示行为后马上出现负面结果。
avoided /əˈvɔɪdɪd/
被避免；被避开
Ex: The noisy street was avoided by cyclists.
例句翻译：骑车人会避开那条嘈杂的街。
分析：avoided 表示被有意识地避开。
Our preference for instant gratification reveals an important truth about success: because of how we are wired, most people will spend all day chasing quick hits of satisfaction.
我们对即时满足的偏好揭示了一个关于成功的重要真相：由于我们的大脑机制，大多数人会整天追逐快速的满足感。
preference /ˈprefrəns/
偏好
Ex: Her preference is for quiet mornings.
例句翻译：她偏好安静的早晨。
分析：preference 指更喜欢某事的倾向。
instant gratification /ˈɪnstənt ˌɡrætɪfɪˈkeɪʃn/
即时满足
Ex: Online shopping can offer instant gratification.
例句翻译：网购可以带来即时满足。
分析：instant gratification 指马上获得的快乐或满足。
reveals /rɪˈviːlz/
揭示；显示
Ex: Your calendar reveals what you truly value.
例句翻译：你的日程表会显示你真正看重什么。
分析：reveals 表示让某事变得清楚可见。
wired /ˈwaɪərd/
天生倾向的；大脑机制如此的
Ex: Humans are wired to notice sudden movement.
例句翻译：人类天生会注意突然的移动。
分析：wired 在这里指大脑或本能的默认机制。
quick hits of satisfaction /kwɪk hɪts əv ˌsætɪsˈfækʃn/
快速满足感
Ex: Notifications give quick hits of satisfaction throughout the day.
例句翻译：通知会在一天中不断带来快速满足感。
分析：quick hits of satisfaction 指短暂、快速的愉悦刺激。
The road less traveled is the road of delayed gratification.
少有人走的路，就是延迟满足之路。
road less traveled /roʊd les ˈtrævld/
少有人走的路
Ex: Learning slowly every day is often the road less traveled.
例句翻译：每天慢慢学习常常是少有人走的路。
分析：road less traveled 比喻较少人选择但可能更有价值的路径。
delayed gratification /dɪˈleɪd ˌɡrætɪfɪˈkeɪʃn/
延迟满足
Ex: Delayed gratification helps students prepare for big exams.
例句翻译：延迟满足能帮助学生为大型考试做准备。
分析：delayed gratification 指愿意等待更大的未来回报。
If you’re willing to wait for the rewards, you’ll face less competition and often get a bigger payoff.
如果你愿意等待奖励，你会面对更少的竞争，并且常常获得更大的回报。
willing to wait /ˈwɪlɪŋ tuː weɪt/
愿意等待
Ex: Investors who are willing to wait may earn larger returns.
例句翻译：愿意等待的投资者可能获得更大的回报。
分析：willing to wait 表示愿意为了未来收益忍耐。
less competition /les ˌkɑːmpəˈtɪʃn/
更少竞争
Ex: There is less competition when the work is difficult.
例句翻译：当工作很难时，竞争反而更少。
分析：less competition 指参与竞争的人更少。
bigger payoff /ˈbɪɡər ˈpeɪɔːf/
更大回报
Ex: Learning a hard skill can bring a bigger payoff later.
例句翻译：学习一项困难技能日后可能带来更大回报。
分析：payoff 指努力后的回报或收益。
As the saying goes, the last mile is always the least crowded.
俗话说，最后一英里总是最不拥挤的。
as the saying goes /æz ðə ˈseɪɪŋ ɡoʊz/
俗话说
Ex: As the saying goes, practice makes perfect.
例句翻译：俗话说，熟能生巧。
分析：as the saying goes 用来引出俗语。
last mile /læst maɪl/
最后一英里；最后阶段
Ex: The last mile of a project often requires the most focus.
例句翻译：项目最后阶段往往最需要专注。
分析：last mile 比喻完成目标前最后、最难的一段。
least crowded /liːst ˈkraʊdɪd/
最不拥挤的；竞争最少的
Ex: The early morning gym is the least crowded.
例句翻译：清晨的健身房最不拥挤。
分析：least crowded 在文中比喻坚持到最后的人最少。
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