📖 今天要学习的句子
Eventually, as intrinsic rewards like a better mood, more energy, and reduced stress kick in, you’ll become less concerned with chasing the secondary reward. The identity itself becomes the reinforcer. You do it because it’s who you are and it feels good to be you. The more a habit becomes part of your life, the less you need outside encouragement to follow through. Incentives can start a habit. Identity sustains a habit. That said, it takes time for the evidence to accumulate and a new identity to emerge. Immediate reinforcement helps maintain motivation in the short term while you’re waiting for the long-term rewards to arrive. In summary, a habit needs to be enjoyable for it to last. Simple bits of reinforcement—like soap that smells great or toothpaste that has a refreshing mint flavor or seeing $50 hit your savings account—can offer the immediate pleasure you need to enjoy a habit. And change is easy when it is enjoyable. Chapter Summary The 4th Law of Behavior Change is make it satisfying. We are more likely to repeat a behavior when the experience is satisfying. The human brain evolved to prioritize immediate rewards over delayed rewards. The Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided. To get a habit to stick you need to feel immediately successful—even if it’s in a small way. The first three laws of behavior change—make it obvious, make it attractive, and make it easy—increase the odds that a behavior will be performed this time. The fourth law of behavior change—make it satisfying—increases the odds that a behavior will be repeated next time.
最终，随着更好的心情、更多的精力和更少的压力等内在奖励开始显现，你会越来越不在意追逐次要奖励。身份本身会成为强化物。你之所以这样做，是因为这就是你是谁，而且做自己感觉很好。一个习惯越成为你生活的一部分，你就越不需要外界鼓励来坚持到底。激励可以开启一个习惯，身份则维持一个习惯。 也就是说，证据的积累和新身份的形成都需要时间。在等待长期奖励到来时，即时强化能帮助你在短期内保持动力。 总之，一个习惯要能持续，就需要让人感到愉快。一些简单的强化，比如气味很好闻的香皂、带有清新薄荷味的牙膏，或者看到50美元进入你的储蓄账户，都能提供你享受习惯所需的即时愉悦。只要过程令人愉快，改变就会变得容易。 章节总结 行为改变第四定律是：让它令人满足。 当体验令人满足时，我们更有可能重复一种行为。 人类大脑进化出优先重视即时奖励，而不是延迟奖励的倾向。 行为改变的基本规则是：能立刻得到奖励的行为会被重复；会立刻受到惩罚的行为会被避免。 要让一个习惯坚持下来，你需要立刻感到成功，哪怕只是很小的一点成功。 行为改变前三定律，让它显而易见、让它有吸引力、让它容易，会提高这一次执行行为的概率。行为改变第四定律，让它令人满足，会提高下一次重复行为的概率。
Eventually, as intrinsic rewards like a better mood, more energy, and reduced stress kick in, you’ll become less concerned with chasing the secondary reward.
最终，随着更好的心情、更多的精力和更少的压力等内在奖励开始显现，你会越来越不在意追逐次要奖励。
intrinsic rewards /ɪnˈtrɪnzɪk rɪˈwɔːrdz/
rewards that come from the activity itself
Ex: Painting gives her intrinsic rewards because the process makes her calm.
例句翻译：画画给她带来内在奖励，因为这个过程让她平静。
分析：intrinsic rewards 指行为本身带来的满足感，而不是外部奖品。
reduced stress /rɪˈduːst stres/
less pressure or anxiety
Ex: A short walk after dinner gives him reduced stress.
例句翻译：晚饭后短暂散步能让他压力降低。
分析：reduced 表示“降低的”，reduced stress 指压力减少后的状态。
kick in /kɪk ɪn/
to begin to take effect
Ex: The medicine usually kicks in after twenty minutes.
例句翻译：这种药通常二十分钟后开始起作用。
分析：kick in 是常用短语，表示某种效果开始显现。
less concerned with /les kənˈsɜːrnd wɪð/
not as worried about or focused on something
Ex: After saving enough money, she became less concerned with small discounts.
例句翻译：存够钱以后，她就不那么在意小折扣了。
分析：less concerned with 表示关注度下降，后面接在意的对象。
secondary reward /ˈsekənderi rɪˈwɔːrd/
an extra reward that is not the main reason for doing something
Ex: The free coffee was a secondary reward for attending the workshop.
例句翻译：免费咖啡是参加研讨会的附加奖励。
分析：secondary reward 指次要奖励，和行为本身的主要价值相区分。
The identity itself becomes the reinforcer.
身份本身会成为强化物。
identity /aɪˈdentəti/
the way you see who you are
Ex: Running every morning became part of his identity.
例句翻译：每天晨跑成了他身份认同的一部分。
分析：identity 在习惯主题中常指“我是什么样的人”的自我认同。
reinforcer /ˌriːɪnˈfɔːrsər/
something that strengthens a behavior
Ex: Praise from her coach became a strong reinforcer for practice.
例句翻译：教练的表扬成了她坚持练习的强强化物。
分析：reinforcer 指能强化行为、让行为更容易重复的因素。
You do it because it’s who you are and it feels good to be you.
你之所以这样做，是因为这就是你是谁，而且做自己感觉很好。
The more a habit becomes part of your life, the less you need outside encouragement to follow through.
一个习惯越成为你生活的一部分，你就越不需要外界鼓励来坚持到底。
outside encouragement /ˌaʊtˈsaɪd ɪnˈkɜːrɪdʒmənt/
support or motivation from other people or external sources
Ex: He studies daily now without outside encouragement from his parents.
例句翻译：现在即使没有父母的外界鼓励，他也每天学习。
分析：outside encouragement 强调来自外部的人或环境的推动。
follow through /ˌfɑːloʊ ˈθruː/
to finish what you planned to do
Ex: She made a budget and followed through for the whole month.
例句翻译：她制定了预算，并坚持执行了整整一个月。
分析：follow through 表示把计划真正执行到底。
Incentives can start a habit.
激励可以开启一个习惯。
incentives /ɪnˈsentɪvz/
things that encourage someone to act
Ex: Small incentives helped the team finish the project early.
例句翻译：小小的激励帮助团队提前完成了项目。
分析：incentives 指激励因素，可以是金钱、奖励或其他好处。
Identity sustains a habit.
身份则维持一个习惯。
sustains /səˈsteɪnz/
keeps something going over time
Ex: A clear purpose sustains him during difficult weeks.
例句翻译：明确的目标支撑他度过艰难的几周。
分析：sustains 强调长期维持，而不是短暂开始。
That said, it takes time for the evidence to accumulate and a new identity to emerge.
也就是说，证据的积累和新身份的形成都需要时间。
evidence /ˈevɪdəns/
facts or signs that show something is true
Ex: Each finished workout is evidence that she is becoming disciplined.
例句翻译：每完成一次训练，都是她变得自律的证据。
分析：evidence 指证明某件事正在发生或成立的迹象。
accumulate /əˈkjuːmjəleɪt/
to gradually collect or build up
Ex: Tiny savings accumulate into a large amount over time.
例句翻译：小额储蓄会随着时间积累成一大笔钱。
分析：accumulate 表示一点点增加、积累。
emerge /ɪˈmɜːrdʒ/
to appear or become clear
Ex: A new leader began to emerge during the crisis.
例句翻译：危机中，一位新领导者开始显现出来。
分析：emerge 表示逐渐出现或变得清晰。
Immediate reinforcement helps maintain motivation in the short term while you’re waiting for the long-term rewards to arrive.
在等待长期奖励到来时，即时强化能帮助你在短期内保持动力。
immediate reinforcement /ɪˈmiːdiət ˌriːɪnˈfɔːrsmənt/
a quick reward that strengthens a behavior
Ex: Checking off a task gives immediate reinforcement after studying.
例句翻译：学习后勾掉任务能带来即时强化。
分析：immediate reinforcement 指行为后马上出现的奖励或满足感。
maintain motivation /meɪnˈteɪn ˌmoʊtɪˈveɪʃn/
to keep the desire to continue
Ex: A visible progress chart helps her maintain motivation.
例句翻译：可见的进度表帮助她保持动力。
分析：maintain motivation 表示让动力持续下去。
short term /ˌʃɔːrt ˈtɜːrm/
a near period of time
Ex: In the short term, walking ten minutes is easier than running five miles.
例句翻译：短期来看，走十分钟比跑五英里更容易。
分析：short term 指短期，常和 long term 相对。
long-term rewards /ˌlɔːŋ tɜːrm rɪˈwɔːrdz/
benefits that arrive after a long time
Ex: Better health is one of the long-term rewards of daily exercise.
例句翻译：更好的健康是每日锻炼的长期奖励之一。
分析：long-term rewards 指需要等待较久才出现的好处。
In summary, a habit needs to be enjoyable for it to last.
总之，一个习惯要能持续，就需要让人感到愉快。
in summary /ɪn ˈsʌməri/
used to introduce a short conclusion
Ex: In summary, the plan is simple but useful.
例句翻译：总之，这个计划简单但有用。
分析：in summary 常用于总结前文重点。
enjoyable /ɪnˈdʒɔɪəbl/
pleasant or fun
Ex: The teacher made grammar practice enjoyable with games.
例句翻译：老师用游戏让语法练习变得有趣。
分析：enjoyable 表示过程让人愉快。
last /læst/
to continue for a period of time
Ex: A habit is more likely to last when it fits your daily life.
例句翻译：当一个习惯适合你的日常生活时，它更可能持续下去。
分析：这里 last 作动词，表示“持续”。
Simple bits of reinforcement—like soap that smells great or toothpaste that has a refreshing mint flavor or seeing $50 hit your savings account—can offer the immediate pleasure you need to enjoy a habit.
一些简单的强化，比如气味很好闻的香皂、带有清新薄荷味的牙膏，或者看到50美元进入你的储蓄账户，都能提供你享受习惯所需的即时愉悦。
refreshing mint flavor /rɪˈfreʃɪŋ mɪnt ˈfleɪvər/
a cool and pleasant mint taste
Ex: The refreshing mint flavor made the toothpaste pleasant to use.
例句翻译：清新的薄荷味让这款牙膏用起来很舒服。
分析：refreshing 强调清爽感，mint flavor 指薄荷味。
savings account /ˈseɪvɪŋz əˌkaʊnt/
a bank account used for saving money
Ex: She opened a savings account for her travel fund.
例句翻译：她为旅行基金开了一个储蓄账户。
分析：savings account 指用于存钱的银行账户。
immediate pleasure /ɪˈmiːdiət ˈpleʒər/
a good feeling that happens right away
Ex: A warm shower gives immediate pleasure after a long run.
例句翻译：长跑后洗个热水澡会立刻带来愉悦感。
分析：immediate pleasure 强调当下马上得到的愉悦。
And change is easy when it is enjoyable.
只要过程令人愉快，改变就会变得容易。
Chapter Summary
章节总结
The 4th Law of Behavior Change is make it satisfying.
行为改变第四定律是：让它令人满足。
Behavior Change /bɪˈheɪvjər tʃeɪndʒ/
the process of changing actions or habits
Ex: Behavior change becomes easier when the environment supports it.
例句翻译：当环境提供支持时，行为改变会更容易。
分析：Behavior Change 指行为或习惯的改变过程。
make it satisfying /meɪk ɪt ˈsætɪsfaɪɪŋ/
make the behavior feel rewarding
Ex: A checklist can make it satisfying to finish small tasks.
例句翻译：清单能让完成小任务变得令人满足。
分析：make it satisfying 是行为改变第四定律的核心表达。
We are more likely to repeat a behavior when the experience is satisfying.
当体验令人满足时，我们更有可能重复一种行为。
more likely to /mɔːr ˈlaɪkli tuː/
having a greater chance to do something
Ex: People are more likely to save money when transfers are automatic.
例句翻译：自动转账时，人们更有可能存钱。
分析：more likely to 表示做某事的概率更高。
satisfying /ˈsætɪsfaɪɪŋ/
giving a feeling of pleasure or completion
Ex: Crossing the last item off the list feels satisfying.
例句翻译：划掉清单上最后一项会让人很有成就感。
分析：satisfying 表示令人满足、让人觉得值得。
The human brain evolved to prioritize immediate rewards over delayed rewards.
人类大脑进化出优先重视即时奖励，而不是延迟奖励的倾向。
evolved /ɪˈvɑːlvd/
developed gradually over time
Ex: Our tools evolved as our problems changed.
例句翻译：随着问题变化，我们的工具也逐渐演变。
分析：evolved 表示经过时间逐步发展形成。
prioritize /praɪˈɔːrətaɪz/
to treat something as more important
Ex: She prioritizes sleep before an important exam.
例句翻译：重要考试前，她优先保证睡眠。
分析：prioritize 指把某事放在更重要的位置。
delayed rewards /dɪˈleɪd rɪˈwɔːrdz/
benefits that come later, not right away
Ex: Learning a language brings delayed rewards after months of practice.
例句翻译：学习语言的回报会在数月练习后才显现。
分析：delayed rewards 指延迟出现的奖励。
The Cardinal Rule of Behavior Change: What is immediately rewarded is repeated.
行为改变的基本规则是：能立刻得到奖励的行为会被重复。
Cardinal Rule /ˈkɑːrdɪnl ruːl/
the most important rule
Ex: The cardinal rule of teamwork is clear communication.
例句翻译：团队合作的首要规则是清晰沟通。
分析：Cardinal Rule 指最核心、最重要的规则。
immediately rewarded /ɪˈmiːdiətli rɪˈwɔːrdɪd/
given a reward right away
Ex: Children repeat actions that are immediately rewarded.
例句翻译：孩子会重复那些立刻得到奖励的行为。
分析：immediately rewarded 强调奖励紧跟行为出现。
What is immediately punished is avoided.
会立刻受到惩罚的行为会被避免。
punished /ˈpʌnɪʃt/
given an unpleasant result for an action
Ex: Late payments are punished with extra fees.
例句翻译：逾期付款会被收取额外费用作为惩罚。
分析：punished 指因行为而受到惩罚或负面后果。
avoided /əˈvɔɪdɪd/
kept away from or not done
Ex: The busy road was avoided during the morning commute.
例句翻译：早高峰通勤时，那条拥堵的路被避开了。
分析：avoided 表示被避开、不去做。
To get a habit to stick you need to feel immediately successful—even if it’s in a small way.
要让一个习惯坚持下来，你需要立刻感到成功，哪怕只是很小的一点成功。
stick /stɪk/
to continue as a habit
Ex: A simple morning routine is easier to stick with.
例句翻译：简单的晨间流程更容易坚持。
分析：stick 在习惯语境中表示“坚持下来”。
immediately successful /ɪˈmiːdiətli səkˈsesfl/
feeling successful right away
Ex: Finishing one page made him feel immediately successful.
例句翻译：读完一页让他立刻感到成功。
分析：immediately successful 指马上获得成功感。
The first three laws of behavior change—make it obvious, make it attractive, and make it easy—increase the odds that a behavior will be performed this time.
行为改变前三定律，让它显而易见、让它有吸引力、让它容易，会提高这一次执行行为的概率。
make it obvious /meɪk ɪt ˈɑːbviəs/
make the cue easy to notice
Ex: Putting the book on the pillow can make it obvious to read at night.
例句翻译：把书放在枕头上，可以让晚上阅读这个提示更明显。
分析：make it obvious 是行为改变第一定律。
make it attractive /meɪk ɪt əˈtræktɪv/
make the behavior appealing
Ex: Listening to music can make cleaning more attractive.
例句翻译：听音乐可以让打扫变得更有吸引力。
分析：make it attractive 是行为改变第二定律。
make it easy /meɪk ɪt ˈiːzi/
reduce the effort needed to act
Ex: Keeping fruit on the desk can make it easy to eat healthy snacks.
例句翻译：把水果放在桌上，可以让吃健康零食变得容易。
分析：make it easy 是行为改变第三定律。
increase the odds /ɪnˈkriːs ði ɑːdz/
make something more likely to happen
Ex: Preparing your gym bag at night can increase the odds that you exercise.
例句翻译：晚上准备好健身包，可以提高你去锻炼的可能性。
分析：increase the odds 指提高某事发生的概率。
performed /pərˈfɔːrmd/
carried out or done
Ex: The routine was performed before every meeting.
例句翻译：每次会议前都会执行这套流程。
分析：performed 在这里表示行为被执行。
The fourth law of behavior change—make it satisfying—increases the odds that a behavior will be repeated next time.
行为改变第四定律，让它令人满足，会提高下一次重复行为的概率。
make it satisfying /meɪk ɪt ˈsætɪsfaɪɪŋ/
make the behavior feel rewarding
Ex: A checklist can make it satisfying to finish small tasks.
例句翻译：清单能让完成小任务变得令人满足。
分析：make it satisfying 是行为改变第四定律的核心表达。
increase the odds /ɪnˈkriːs ði ɑːdz/
make something more likely to happen
Ex: Preparing your gym bag at night can increase the odds that you exercise.
例句翻译：晚上准备好健身包，可以提高你去锻炼的可能性。
分析：increase the odds 指提高某事发生的概率。
repeated next time /rɪˈpiːtɪd nekst taɪm/
done again on the next occasion
Ex: A pleasant habit is more likely to be repeated next time.
例句翻译：令人愉快的习惯下次更可能被重复。
分析：repeated next time 强调下一次还会再做。
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