📖 今天要学习的句子
Even when you know you should start small, it's easy to start too big. When you dream about making a change, excitement inevitably takes over and you end up trying to do too much too soon. The most effective way I know to counteract this tendency is to use the Two-Minute Rule, which states, "When you start a new habit, it should take less than two minutes to do." You'll find that nearly any habit can be scaled down into a two-minute version. "Read before bed each night" becomes "Read one page." "Do thirty minutes of yoga" becomes "Take out my yoga mat." "Study for class" becomes "Open my notes." "Fold the laundry" becomes "Fold one pair of socks." "Run three miles" becomes "Tie my running shoes." The idea is to make your habits as easy as possible to start. Anyone can meditate for one minute, read one page, or put one item of clothing away. And, as we have just discussed, this is a powerful strategy because once you've started doing the right thing, it is much easier to continue doing it. A new habit should not feel like a challenge. The actions that follow can be challenging, but the first two minutes should be easy. What you want is a "gateway habit" that naturally leads you down a more productive path.
两分钟规则 即使你知道自己应该从小处开始，也很容易一开始就做得太大。当你梦想做出改变时，兴奋感不可避免地会占据上风，结果你会试图在太短的时间里做太多事情。我所知道的抵消这种倾向的最有效方法，就是使用两分钟规则。这个规则说：“当你开始一个新习惯时，它应该在两分钟以内就能完成。” 你会发现，几乎任何习惯都可以缩小成一个两分钟版本： “每晚睡前阅读”变成“读一页”。 “做三十分钟瑜伽”变成“拿出我的瑜伽垫”。 “为课程学习”变成“打开我的笔记”。 “叠洗好的衣服”变成“叠一双袜子”。 “跑三英里”变成“系好我的跑鞋”。 这个想法就是让你的习惯尽可能容易开始。任何人都可以冥想一分钟、读一页书，或者收好一件衣服。正如我们刚刚讨论过的，这是一种强大的策略，因为一旦你开始做正确的事情，继续做下去就会容易得多。一个新习惯不应该让人感觉像挑战。后续行动可以有挑战性，但最初的两分钟应该是容易的。你想要的是一个“入口习惯”，它会自然地把你引向一条更高效的路径。
Even when you know you should start small, it's easy to start too big.
即使你知道自己应该从小处开始，也很容易一开始就做得太大。
start small [start smawl]
to begin with a very easy first step
Ex: If you want to read more, start small with one page.
例句翻译：如果你想多读书，就从一页开始。
分析：start small 是两分钟规则的核心动作：先把门槛降下来。
too big [too big]
larger or harder than is useful at the beginning
Ex: Running five miles on the first day may be too big.
例句翻译：第一天就跑五英里可能太大了。
分析：too 表示“过于”，too big 指一开始目标太大、太难。
When you dream about making a change, excitement inevitably takes over and you end up trying to do too much too soon.
当你梦想做出改变时，兴奋感不可避免地会占据上风，结果你会试图在太短的时间里做太多事情。
dream about [dreem uh-BOWT]
to imagine or hope for something
Ex: She dreamed about building a healthier routine.
例句翻译：她梦想建立更健康的日常。
分析：dream about doing something 表示“梦想做某事”。
inevitably [in-EV-i-tuh-blee]
in a way that cannot easily be avoided
Ex: If the plan is too hard, people inevitably quit.
例句翻译：如果计划太难，人们难免会放弃。
分析：inevitably 表示“不可避免地”，语气较正式。
takes over [tayks OH-ver]
becomes stronger and starts to control the situation
Ex: Excitement took over and he made a huge plan.
例句翻译：兴奋感占了上风，他制定了一个庞大的计划。
分析：take over 本义是接管，这里表示情绪占据主导。
end up [end up]
to finally be in a situation, often unexpectedly
Ex: He ended up doing too much on the first day.
例句翻译：结果他第一天做得太多了。
分析：end up doing 表示“最终做了某事”，常带有结果出乎预期的感觉。
The most effective way I know to counteract this tendency is to use the Two-Minute Rule, which states, "When you start a new habit, it should take less than two minutes to do."
我所知道的抵消这种倾向的最有效方法，就是使用两分钟规则。这个规则说：“当你开始一个新习惯时，它应该在两分钟以内就能完成。”
effective [i-FEK-tiv]
successful in producing the result you want
Ex: A small first step is an effective way to begin.
例句翻译：一个小小的第一步是有效的开始方式。
分析：effective 强调方法能产生实际效果。
counteract [kown-ter-AKT]
to reduce or prevent the effect of something
Ex: Planning can counteract the urge to quit.
例句翻译：计划可以抵消想放弃的冲动。
分析：counteract this tendency 表示“抵消这种倾向”。
tendency [TEN-duhn-see]
a natural habit or usual way of behaving
Ex: He has a tendency to start too big.
例句翻译：他有一开始就做太大的倾向。
分析：tendency 指“倾向”，常用于描述人容易反复出现的行为模式。
states [stayts]
says formally or clearly
Ex: The rule states that the first step should be easy.
例句翻译：这条规则说明第一步应该容易。
分析：state 作动词时表示“陈述、说明”，比 say 更正式。
You'll find that nearly any habit can be scaled down into a two-minute version.
你会发现，几乎任何习惯都可以缩小成一个两分钟版本。
nearly [NEER-lee]
almost
Ex: Nearly every habit has a smaller version.
例句翻译：几乎每个习惯都有一个更小的版本。
分析：nearly any habit 意为“几乎任何习惯”。
scaled down [skayld down]
made smaller or simpler
Ex: The workout was scaled down to putting on shoes.
例句翻译：锻炼被缩小成穿上鞋这个动作。
分析：scale down 是关键短语，表示把目标缩小、简化。
version [VUR-zhuhn]
one form of something
Ex: This is the two-minute version of the habit.
例句翻译：这是这个习惯的两分钟版本。
分析：version 指某事物的一种形式或版本。
"Read before bed each night" becomes "Read one page."
“每晚睡前阅读”变成“读一页”。
before bed [bi-FOR bed]
before going to sleep
Ex: She reads before bed every night.
例句翻译：她每晚睡前阅读。
分析：before bed 是日常表达，表示“睡前”。
becomes [bi-KUHMZ]
changes into
Ex: A large goal becomes one tiny action.
例句翻译：一个大目标变成一个小动作。
分析：这里的 becomes 展示了习惯缩小的转换过程。
page [payj]
one side of a sheet in a book
Ex: Read one page to start.
例句翻译：先读一页作为开始。
分析：one page 是阅读习惯的低门槛启动动作。
"Do thirty minutes of yoga" becomes "Take out my yoga mat."
“做三十分钟瑜伽”变成“拿出我的瑜伽垫”。
yoga [YOH-guh]
a form of exercise involving stretches and breathing
Ex: Yoga helps her relax after work.
例句翻译：瑜伽帮助她下班后放松。
分析：yoga 是瑜伽，常和 mat 搭配。
take out [tayk out]
to remove something from a place so it can be used
Ex: Take out your notebook before class.
例句翻译：上课前拿出你的笔记本。
分析：take out my yoga mat 表示把瑜伽垫拿出来。
mat [mat]
a flat piece of material used on the floor
Ex: She rolled out the yoga mat.
例句翻译：她铺开了瑜伽垫。
分析：mat 是垫子，yoga mat 指瑜伽垫。
"Study for class" becomes "Open my notes."
“为课程学习”变成“打开我的笔记”。
study [STUH-dee]
to learn or review information
Ex: He will study for class tonight.
例句翻译：他今晚会为课程学习。
分析：study for class 表示为课程学习或复习。
open [OH-puhn]
to make something ready to see or use
Ex: Open your notes and read the first line.
例句翻译：打开笔记，读第一行。
分析：open my notes 是学习习惯的简单入口动作。
notes [nohts]
short written records that help you remember information
Ex: Her notes were clear and useful.
例句翻译：她的笔记清楚又有用。
分析：notes 指课堂或学习笔记。
"Fold the laundry" becomes "Fold one pair of socks."
“叠洗好的衣服”变成“叠一双袜子”。
fold [fohld]
to bend cloth neatly into a smaller shape
Ex: Fold one shirt and then continue.
例句翻译：先叠一件衬衫，然后继续。
分析：fold 在家务语境中表示“折叠、叠”。
laundry [LAWN-dree]
clothes that need washing or have just been washed
Ex: The laundry was on the bed.
例句翻译：洗好的衣服在床上。
分析：laundry 可指待洗或洗好的衣物。
pair [pair]
two things used together
Ex: He folded one pair of socks.
例句翻译：他叠了一双袜子。
分析：a pair of socks 表示“一双袜子”。
"Run three miles" becomes "Tie my running shoes."
“跑三英里”变成“系好我的跑鞋”。
miles [mylz]
units of distance
Ex: She ran three miles on Sunday.
例句翻译：她周日跑了三英里。
分析：mile 是英里，three miles 约等于4.8公里。
tie [ty]
to fasten something with a knot
Ex: Tie your shoes before you run.
例句翻译：跑步前系好鞋带。
分析：tie my running shoes 指系好跑鞋鞋带。
running shoes [RUN-ing shooz]
shoes made for running
Ex: His running shoes were by the door.
例句翻译：他的跑鞋在门边。
分析：running shoes 是跑步习惯的入口线索。
The idea is to make your habits as easy as possible to start.
这个想法就是让你的习惯尽可能容易开始。
idea [eye-DEE-uh]
the main thought or plan
Ex: The idea is to lower the starting point.
例句翻译：这个想法就是降低开始的门槛。
分析：The idea is to... 用来总结方法的核心。
as easy as possible [az EE-zee az POS-uh-buhl]
as easy as it can be
Ex: Make the first step as easy as possible.
例句翻译：让第一步尽可能容易。
分析：as...as possible 表示“尽可能……”。
start [start]
to begin doing something
Ex: It is easier to continue once you start.
例句翻译：一旦开始，继续就更容易。
分析：全文一直围绕 start：怎样让开始不费力。
Anyone can meditate for one minute, read one page, or put one item of clothing away.
任何人都可以冥想一分钟、读一页书，或者收好一件衣服。
meditate [MED-i-tayt]
to sit quietly and focus the mind
Ex: She meditates for one minute after waking up.
例句翻译：她醒来后冥想一分钟。
分析：meditate 指冥想、静心。
item [EYE-tuhm]
one thing in a group or list
Ex: Put one item of clothing away.
例句翻译：收好一件衣服。
分析：item of clothing 表示“一件衣服”。
put away [put uh-WAY]
to place something where it belongs
Ex: Please put your clothes away.
例句翻译：请把你的衣服收好。
分析：put away 是家务和整理场景里的常用短语。
And, as we have just discussed, this is a powerful strategy because once you've started doing the right thing, it is much easier to continue doing it.
正如我们刚刚讨论过的，这是一种强大的策略，因为一旦你开始做正确的事情，继续做下去就会容易得多。
discussed [di-SKUHST]
talked about or explained
Ex: We discussed the habit loop yesterday.
例句翻译：我们昨天讨论了习惯循环。
分析：as we have just discussed 表示“正如我们刚刚讨论过的”。
strategy [STRAT-uh-jee]
a plan for achieving a goal
Ex: Starting small is a powerful strategy.
例句翻译：从小处开始是一种强大的策略。
分析：strategy 指策略、方法，强调有目的地行动。
continue [kuhn-TIN-yoo]
to keep doing something
Ex: After one page, it is easier to continue reading.
例句翻译：读完一页后，继续阅读就更容易。
分析：continue doing it 呼应前文：开始之后，延续更容易。
A new habit should not feel like a challenge.
一个新习惯不应该让人感觉像挑战。
habit [HAB-it]
something you do regularly, often automatically
Ex: A habit becomes easier with repetition.
例句翻译：习惯会随着重复变得更容易。
分析：habit 是本系列的核心词，表示习惯。
feel like [feel lyk]
to seem or give the feeling of something
Ex: The first step should not feel like work.
例句翻译：第一步不应该让人感觉像工作。
分析：feel like a challenge 表示“感觉像一个挑战”。
challenge [CHAL-inj]
something difficult that tests your ability
Ex: The workout can be a challenge, but starting should be easy.
例句翻译：锻炼可以有挑战性，但开始应该容易。
分析：challenge 指有难度的挑战；新习惯的开头不应太难。
The actions that follow can be challenging, but the first two minutes should be easy.
后续行动可以有挑战性，但最初的两分钟应该是容易的。
actions [AK-shuhnz]
things that someone does
Ex: The actions that follow can be harder.
例句翻译：后续行动可能更难。
分析：actions that follow 指开始之后发生的行动。
challenging [CHAL-in-jing]
difficult in an interesting or demanding way
Ex: The class is challenging but useful.
例句翻译：这门课有挑战性但很有用。
分析：challenging 是形容词，语气比 difficult 更积极一点。
first two minutes [furst too MIN-its]
the beginning part of a habit
Ex: Make the first two minutes easy.
例句翻译：让最初两分钟变得容易。
分析：first two minutes 是两分钟规则的操作边界。
What you want is a "gateway habit" that naturally leads you down a more productive path.
你想要的是一个“入口习惯”，它会自然地把你引向一条更高效的路径。
gateway habit [GAYT-way HAB-it]
a tiny first habit that leads to a larger behavior
Ex: Opening the book is a gateway habit for reading.
例句翻译：打开书是阅读的入口习惯。
分析：gateway habit 是本文的重点概念，指能自然引向更大行动的小习惯。
naturally [NACH-er-uh-lee]
in a way that happens easily or without force
Ex: One small step naturally leads to the next.
例句翻译：一个小步骤会自然引向下一步。
分析：naturally 强调不需要强迫，顺势发生。
productive [pruh-DUK-tiv]
helping you get useful work done
Ex: A productive path begins with a tiny action.
例句翻译：高效的路径始于一个微小动作。
分析：productive path 表示更有成效、更有产出的路径。
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