📖 今天要学习的句子
Researchers estimate that 40 to 50 percent of our actions on any given day are done out of habit. This is already a substantial percentage, but the true influence of your habits is even greater than these numbers suggest. Habits are automatic choices that influence the conscious decisions that follow. Yes, a habit can be completed in just a few seconds, but it can also shape the actions that you take for minutes or hours afterward. Habits are like the entrance ramp to a highway. They lead you down a path and, before you know it, you're speeding toward the next behavior. It seems to be easier to continue what you are already doing than to start doing something different. You sit through a bad movie for two hours. You keep snacking even when you're already full. You check your phone for "just a second" and soon you have spent twenty minutes staring at the screen. In this way, the habits you follow without thinking often determine the choices you make when you are thinking. Each evening, there is a tiny moment--usually around 5:15 p.m.--that shapes the rest of my night. My wife walks in the door from work and either we change into our workout clothes and head to the gym or we crash onto the couch, order Indian food, and watch The Office. Similar to Twyla Tharp hailing the cab, the ritual is changing into my workout clothes. If I change clothes, I know the workout will happen. Everything that follows--driving to the gym, deciding which exercises to do, stepping under the bar--is easy once I've taken the first step.
研究人员估计，在任意一天里，我们有40%到50%的行为都是出于习惯完成的。这已经是一个相当大的比例了，但习惯真正的影响力比这些数字显示的还要大。习惯是自动化的选择，会影响随后有意识做出的决定。没错，一个习惯可能只需要几秒钟就能完成，但它也会塑造你之后几分钟甚至几小时内采取的行动。 习惯就像通往高速公路的入口匝道。它们会把你带上一条路，而在你还没意识到的时候，你已经加速驶向下一个行为。继续做你已经在做的事情，似乎比开始做一件不同的事更容易。你会坐着看完一部糟糕的电影，耗掉两个小时。你明明已经饱了，却还继续吃零食。你只是看手机“就一秒”，很快却已经盯着屏幕看了二十分钟。这样一来，那些你不假思索遵循的习惯，往往会决定你在思考时所做的选择。 每天晚上，都有一个很小的时刻，通常在下午5点15分左右，会塑造我夜晚剩下的时间。我的妻子下班进门后，我们要么换上运动服去健身房，要么瘫倒在沙发上，点印度菜外卖，然后看《办公室》。这和特怀拉·萨普拦出租车很相似，真正的仪式是换上我的运动服。如果我换了衣服，我知道锻炼就会发生。之后的一切，开车去健身房、决定做哪些训练、站到杠铃下面，都在我迈出第一步之后变得容易了。
Researchers estimate that 40 to 50 percent of our actions on any given day are done out of habit.
研究人员估计，在任意一天里，我们有40%到50%的行为都是出于习惯完成的。
researchers [REE-ser-chers]
people who study a subject carefully
Ex: Researchers found that sleep affects memory.
例句翻译：研究人员发现睡眠会影响记忆。
分析：researcher 指“研究人员”，常用于介绍调查、实验或研究结论。
estimate [ES-tuh-mayt]
to guess a number based on information
Ex: They estimate that the trip will take two hours.
例句翻译：他们估计这趟行程需要两个小时。
分析：estimate 表示有依据的估计，不是随便猜。
out of habit [out uhv HAB-it]
because of a habit, not because of a fresh decision
Ex: He checks his phone out of habit.
例句翻译：他出于习惯查看手机。
分析：out of habit 是固定表达，表示“出于习惯”。
This is already a substantial percentage, but the true influence of your habits is even greater than these numbers suggest.
这已经是一个相当大的比例了，但习惯真正的影响力比这些数字显示的还要大。
substantial [suhb-STAN-shuhl]
large or important
Ex: The project requires a substantial amount of time.
例句翻译：这个项目需要大量时间。
分析：substantial 强调数量大、程度高或意义重要。
percentage [per-SEN-tij]
a part of a whole shown as a number out of 100
Ex: A high percentage of students passed the test.
例句翻译：很高比例的学生通过了考试。
分析：percentage 指“百分比、比例”，和 percent 搭配关系很近。
influence [IN-floo-ens]
the power to affect someone or something
Ex: Friends can have a strong influence on your habits.
例句翻译：朋友会强烈影响你的习惯。
分析：influence 可作名词或动词，这里是名词“影响力”。
Habits are automatic choices that influence the conscious decisions that follow.
习惯是自动化的选择，会影响随后有意识做出的决定。
automatic [aw-tuh-MAT-ik]
done without much thought
Ex: Brushing his teeth became automatic.
例句翻译：刷牙对他来说变成了自动完成的事。
分析：automatic 在习惯语境中表示“不用刻意思考就发生”。
conscious [KON-shuhs]
aware and thinking about what you are doing
Ex: She made a conscious decision to rest.
例句翻译：她有意识地决定休息。
分析：conscious decision 指经过思考、有意识做出的决定。
follow [FOL-oh]
to come after something
Ex: One small choice can shape the actions that follow.
例句翻译：一个小选择会塑造随后发生的行动。
分析：that follow 修饰 decisions，表示“接下来发生的”。
Yes, a habit can be completed in just a few seconds, but it can also shape the actions that you take for minutes or hours afterward.
没错，一个习惯可能只需要几秒钟就能完成，但它也会塑造你之后几分钟甚至几小时内采取的行动。
completed [kuhm-PLEE-tid]
finished
Ex: The first step can be completed in two minutes.
例句翻译：第一步可以在两分钟内完成。
分析：complete 强调完成某个动作或步骤。
shape [shayp]
to influence how something develops
Ex: Small routines shape our evenings.
例句翻译：小惯例会塑造我们的夜晚。
分析：shape 作动词时常译为“塑造、影响”。
afterward [AF-ter-werd]
later, after something happens
Ex: We exercised first and ate dinner afterward.
例句翻译：我们先锻炼，之后吃晚饭。
分析：afterward 是时间副词，表示“之后”。
Habits are like the entrance ramp to a highway.
习惯就像通往高速公路的入口匝道。
entrance ramp [EN-truhns ramp]
a short road used to enter a highway
Ex: The car entered the highway from the entrance ramp.
例句翻译：汽车从入口匝道驶上高速公路。
分析：这是本文的核心比喻：小习惯像入口，把你带向后续行为。
highway [HY-way]
a large road for fast travel
Ex: Traffic moved quickly on the highway.
例句翻译：高速公路上的车流移动得很快。
分析：highway 在这里帮助表达“上路后越来越难停下”的惯性。
They lead you down a path and, before you know it, you're speeding toward the next behavior.
它们会把你带上一条路，而在你还没意识到的时候，你已经加速驶向下一个行为。
lead [leed]
to guide or take someone somewhere
Ex: One habit can lead you to another habit.
例句翻译：一个习惯会把你带向另一个习惯。
分析：lead someone down a path 表示“把某人带上一条路径”。
before you know it [bi-FOR yoo noh it]
very soon, without you noticing
Ex: Before you know it, an hour has passed.
例句翻译：不知不觉，一个小时就过去了。
分析：这个短语强调事情发生得快，而且人没有明显察觉。
behavior [bi-HAY-vyer]
the way a person acts
Ex: Your environment can change your behavior.
例句翻译：环境可以改变你的行为。
分析：behavior 是行为改变主题中的核心词。
It seems to be easier to continue what you are already doing than to start doing something different.
继续做你已经在做的事情，似乎比开始做一件不同的事更容易。
continue [kuhn-TIN-yoo]
to keep doing something
Ex: It is easy to continue watching videos.
例句翻译：继续看视频很容易。
分析：continue 强调延续当前动作，和 start something different 形成对比。
already [awl-RED-ee]
before now or before a particular time
Ex: She is already ready to leave.
例句翻译：她已经准备好离开了。
分析：already doing 表示“已经在做的事”，说明行为惯性已经开始。
different [DIF-er-uhnt]
not the same
Ex: Try a different route today.
例句翻译：今天试试不同的路线。
分析：different 在这里指与当前行为不同的新行动。
You sit through a bad movie for two hours.
你会坐着看完一部糟糕的电影，耗掉两个小时。
sit through [sit throo]
to stay until something boring or unpleasant is finished
Ex: We sat through a long meeting.
例句翻译：我们熬过了一场漫长的会议。
分析：sit through 含有“忍着看完、熬完”的感觉。
bad [bad]
not good
Ex: The movie was bad, but they stayed.
例句翻译：电影很糟，但他们还是留下来了。
分析：bad movie 是例子，用来说明人会延续已经开始的行为。
You keep snacking even when you're already full.
你明明已经饱了，却还继续吃零食。
snacking [SNAK-ing]
eating small amounts of food between meals
Ex: He kept snacking while watching TV.
例句翻译：他看电视时一直吃零食。
分析：snacking 指吃零食，常常和不自觉的习惯有关。
full [fool]
having eaten enough food
Ex: I am full after dinner.
例句翻译：晚饭后我吃饱了。
分析：already full 强调其实已经不需要继续吃。
You check your phone for "just a second" and soon you have spent twenty minutes staring at the screen.
你只是看手机“就一秒”，很快却已经盯着屏幕看了二十分钟。
check [chek]
to look at something to get information
Ex: She checked her phone before bed.
例句翻译：她睡前看了一下手机。
分析：check your phone 是日常高频表达，意思是查看手机。
staring [STAIR-ing]
looking at something for a long time
Ex: He was staring at the screen.
例句翻译：他正盯着屏幕看。
分析：stare 比 look 更强调长时间盯着看。
screen [skreen]
the flat part of a phone, computer, or TV that shows images
Ex: The screen was too bright at night.
例句翻译：晚上屏幕太亮了。
分析：screen 是数字设备相关的基础词。
In this way, the habits you follow without thinking often determine the choices you make when you are thinking.
这样一来，那些你不假思索遵循的习惯，往往会决定你在思考时所做的选择。
without thinking [with-OUT THINK-ing]
automatically, without careful thought
Ex: He opened the app without thinking.
例句翻译：他不假思索地打开了那个应用。
分析：without thinking 对应 automatic choices，强调自动化行为。
determine [di-TUR-min]
to decide or strongly affect what happens
Ex: Your first action can determine the rest of the day.
例句翻译：你的第一个行动可能决定这一天剩下的时间。
分析：determine 比 influence 更强，表示“决定、左右”。
choices [CHOY-siz]
decisions between possibilities
Ex: Small choices become habits.
例句翻译：小选择会变成习惯。
分析：choice 是“选择”，本文强调自动选择会影响有意识选择。
Each evening, there is a tiny moment--usually around 5:15 p.m.--that shapes the rest of my night.
每天晚上，都有一个很小的时刻，通常在下午5点15分左右，会塑造我夜晚剩下的时间。
evening [EEV-ning]
the later part of the day
Ex: They exercise every evening.
例句翻译：他们每天晚上锻炼。
分析：evening 指傍晚到夜晚早些时候。
tiny [TY-nee]
very small
Ex: A tiny moment can change the whole night.
例句翻译：一个很小的时刻可以改变整个夜晚。
分析：tiny moment 呼应两分钟规则，小动作具有大影响。
rest [rest]
the remaining part
Ex: The rest of the day was calm.
例句翻译：这一天剩下的时间都很平静。
分析：the rest of my night 表示“我夜晚剩下的时间”。
My wife walks in the door from work and either we change into our workout clothes and head to the gym or we crash onto the couch, order Indian food, and watch The Office.
我的妻子下班进门后，我们要么换上运动服去健身房，要么瘫倒在沙发上，点印度菜外卖，然后看《办公室》。
either [EE-ther]
used before the first of two possibilities
Ex: Either we walk outside or we stay home.
例句翻译：我们要么出去散步，要么待在家里。
分析：either...or... 表示“要么……要么……”，连接两个选择。
head to [hed too]
to go toward a place
Ex: They head to the gym after work.
例句翻译：他们下班后去健身房。
分析：head to 是口语化表达，比 go to 更有方向感。
crash onto [krash ON-too]
to fall or sit down heavily because you are tired
Ex: After work, he crashed onto the sofa.
例句翻译：下班后，他一下子瘫在沙发上。
分析：crash onto the couch 表达很形象，强调疲惫地倒下。
order [OR-der]
to ask for food or goods to be delivered
Ex: We ordered dinner from a restaurant.
例句翻译：我们从餐馆点了晚饭。
分析：order food 表示点餐或叫外卖。
Similar to Twyla Tharp hailing the cab, the ritual is changing into my workout clothes.
这和特怀拉·萨普拦出租车很相似，真正的仪式是换上我的运动服。
similar to [SIM-uh-ler too]
like something else in some way
Ex: This routine is similar to his morning habit.
例句翻译：这个惯例和他的晨间习惯相似。
分析：similar to 用来连接两个相似例子。
hailing [HAY-ling]
signaling for a taxi to stop
Ex: Hailing a cab was her first step.
例句翻译：拦出租车是她的第一步。
分析：hailing the cab 呼应第1天文本，是一个小而明确的启动仪式。
ritual [RICH-oo-uhl]
a repeated action done in the same way
Ex: Changing clothes became his evening ritual.
例句翻译：换衣服成了他的晚间仪式。
分析：ritual 在这里指可以启动后续行为的固定动作。
If I change clothes, I know the workout will happen.
如果我换了衣服，我知道锻炼就会发生。
change clothes [chaynj klohz]
to put on different clothes
Ex: She changed clothes before going running.
例句翻译：她跑步前换了衣服。
分析：change clothes 是本文的关键启动动作。
workout [WORK-out]
a period of exercise
Ex: The workout lasted thirty minutes.
例句翻译：这次锻炼持续了三十分钟。
分析：workout 作名词，表示一次训练或锻炼。
happen [HAP-uhn]
to take place
Ex: Once she starts, the practice will happen.
例句翻译：一旦她开始，练习就会发生。
分析：will happen 表达确定感：第一步完成后，后续更容易自然发生。
Everything that follows--driving to the gym, deciding which exercises to do, stepping under the bar--is easy once I've taken the first step.
之后的一切，开车去健身房、决定做哪些训练、站到杠铃下面，都在我迈出第一步之后变得容易了。
follows [FOL-ohz]
comes after something
Ex: The actions that follow are easier.
例句翻译：之后的行动会更容易。
分析：Everything that follows 指第一步之后发生的全部事情。
exercises [EK-ser-sy-ziz]
physical activities done to become stronger or healthier
Ex: Which exercises will you do today?
例句翻译：你今天要做哪些训练？
分析：exercise 可指运动，也可指具体训练动作。
bar [bar]
a long metal rod used for lifting weights
Ex: He stepped under the bar before the squat.
例句翻译：深蹲前，他站到了杠铃下面。
分析：这里的 bar 指健身房里的杠铃杆。
first step [furst step]
the beginning action
Ex: Putting on shoes is the first step.
例句翻译：穿上鞋是第一步。
分析：first step 是全文落点：先完成小而明确的启动动作。
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