📖 今天要学习的句子
Strategies like this work for another reason, too: they reinforce the identity you want to build. If you show up at the gym five days in a row—even if it’s just for two minutes—you are casting votes for your new identity. You’re not worried about getting in shape. You’re focused on becoming the type of person who doesn’t miss workouts. You’re taking the smallest action that confirms the type of person you want to be. We rarely think about change this way because everyone is consumed by the end goal. But one push-up is better than not exercising. One minute of guitar practice is better than none at all. One minute of reading is better than never picking up a book. It’s better to do less than you hoped than to do nothing at all. At some point, once you’ve established the habit and you’re showing up each day, you can combine the Two-Minute Rule with a technique we call habit shaping to scale your habit back up toward your ultimate goal. Start by mastering the first two minutes of the smallest version of the behavior. Then, advance to an intermediate step and repeat the process—focusing on just the first two minutes and mastering that stage before moving on to the next level. Eventually, you’ll end up with the habit you had originally hoped to build while still keeping your focus where it should be: on the first two minutes of the behavior.
像这样的策略还有另一个作用：它们会强化你想要建立的身份。如果你连续五天出现在健身房，即使每次只有两分钟，你也是在为自己的新身份投票。你关注的不是如何练出好身材，而是如何成为那种不会错过训练的人。你正在用最小的行动，证明自己想成为怎样的人。我们很少这样看待改变，因为每个人都太关注最终目标了。但是，做一个俯卧撑总比完全不运动好；练一分钟吉他总比一点也不练好；读一分钟书总比从不拿起书好。做得比自己希望的少，也比什么都不做好。到了某个阶段，一旦你已经建立起习惯，并且每天都能出现，你就可以把“两分钟规则”和一种叫作“习惯塑形”的技巧结合起来，逐步把习惯扩展回你的最终目标。先掌握这个行为最小版本的前两分钟。然后进入一个中间步骤，重复这个过程：仍然只关注前两分钟，先掌握当前阶段，再进入下一个层级。最终，你会养成自己原本希望建立的习惯，同时仍然把注意力放在真正应该关注的地方：这个行为的前两分钟。
Strategies like this work for another reason, too: they reinforce the identity you want to build.
像这样的策略还有另一个作用：它们会强化你想要建立的身份。
reinforce /ˌriːɪnˈfɔːrs/
to make something stronger
Ex: Small wins reinforce a new habit.
例句翻译：小胜利会强化一个新习惯。
分析：reinforce 表示加强、巩固。
strategies /ˈstrætədʒiz/
Plans for achieving goals
Ex: Our team tried two different strategies to finish the project on time.
例句翻译：我们团队尝试了两种不同的策略，以便按时完成项目。
分析：strategies 指为达成目标而设计的方法或计划，常用于学习、工作和生活规划。
another /əˈnʌðər/
One more, or a different one
Ex: I finished one cup of tea and asked for another.
例句翻译：我喝完一杯茶后，又要了一杯。
分析：another 表示“另一个、再一个”，强调在已有基础上再增加一个。
identity /aɪˈdentəti/
who you believe you are
Ex: Identity is built by repeated actions.
例句翻译：身份认同是由重复行动建立的。
分析：identity 指一个人对“我是谁”的认知。
build /bɪld/
to create or develop something over time
Ex: You can build confidence by keeping small promises to yourself.
例句翻译：你可以通过兑现给自己的小承诺来建立自信。
分析：build 不只表示建造房子，也常表示逐步建立能力、信心、习惯或关系。
If you show up at the gym five days in a row—even if it’s just for two minutes—you are casting votes for your new identity.
如果你连续五天出现在健身房，即使每次只有两分钟，你也是在为自己的新身份投票。
identity /aɪˈdentəti/
who you believe you are
Ex: Identity is built by repeated actions.
例句翻译：身份认同是由重复行动建立的。
分析：identity 指一个人对“我是谁”的认知。
votes /voʊts/
small signals that support a choice or identity
Ex: Each action is a vote for your future self.
例句翻译：每个行动都是投给未来自己的票。
分析：votes 在习惯语境中是比喻：每次行动都在支持某种身份。
minutes /ˈmɪnɪts/
Units of time equal to sixty seconds
Ex: I only had ten minutes, so I reviewed a few new words.
例句翻译：我只有十分钟，所以复习了几个新单词。
分析：minutes 是 minute 的复数，表示若干分钟，常和具体数字连用。
You’re not worried about getting in shape.
你关注的不是如何练出好身材。
worried /ˈwɜːrid/
Anxious or troubled about something
Ex: She felt worried before the exam, but she still did her best.
例句翻译：考试前她感到担心，但她仍然尽力了。
分析：worried 表示因为某事而焦虑或担心，常用 be worried about something。
getting /ˈɡetɪŋ/
becoming, receiving, or starting to have something
Ex: The weather is getting colder, so take a jacket with you.
例句翻译：天气正在变冷，所以带件外套吧。
分析：getting 可以表示“变得”，后面常接形容词，如 getting better、getting tired。
shape /ʃeɪp/
the condition of your body; also, to influence how something develops
Ex: After walking every day for a month, he felt in better shape.
例句翻译：每天走路一个月后，他感觉身体状态更好了。
分析：in shape 表示身体状态好；get in shape 表示锻炼身体、恢复体形。
You’re focused on becoming the type of person who doesn’t miss workouts.
你关注的是成为那种不会错过训练的人。
focused /ˈfoʊkəst/
giving your attention to one thing
Ex: I stay focused by turning off my phone while I study.
例句翻译：学习时我关掉手机，让自己保持专注。
分析：focused 强调注意力集中，常用 be focused on doing something。
becoming /bɪˈkʌmɪŋ/
Beginning to be something
Ex: She is becoming more patient with practice.
例句翻译：通过练习，她正变得更有耐心。
分析：becoming 表示“正在变成、逐渐成为”，强调变化过程。
person /ˈpɜːrsən/
A human being
Ex: He is the kind of person who always keeps his word.
例句翻译：他是那种总会信守承诺的人。
分析：person 表示“人”，the kind/type of person who... 用来描述某类人的特质。
doesn't /ˈdʌzənt/
short form of does not
Ex: My brother doesn't drink coffee at night.
例句翻译：我哥哥晚上不喝咖啡。
分析：doesn't 是 does not 的缩写，用于第三人称单数的一般现在时否定句。
You’re taking the smallest action that confirms the type of person you want to be.
你正在用最小的行动，证明自己想成为怎样的人。
taking /ˈteɪkɪŋ/
doing or choosing an action
Ex: She is taking small steps to improve her English every day.
例句翻译：她每天都在采取小步骤来提升英语。
分析：take action / take steps 表示采取行动或步骤，本课中的 taking the smallest action 就是“采取最小行动”。
smallest /ˈsmɔːlɪst/
Least large
Ex: Start with the smallest task, and the whole project will feel easier.
例句翻译：从最小的任务开始，整个项目就会感觉更容易。
分析：smallest 是 small 的最高级，表示“最小的”，常用来强调起点要足够简单。
action /ˈækʃən/
Something that a person does
Ex: A kind action can make someone’s day better.
例句翻译：一个善意的行动可以让某个人的一天变得更好。
分析：action 指实际做出来的事，强调行动本身，而不只是想法。
confirms /kənˈfɜːrmz/
Establish or strengthen as with new evidence or facts
Ex: Her smile confirms that she likes the surprise.
例句翻译：她的笑容证实她喜欢这个惊喜。
分析：confirms 表示“确认、证实”，在本课中指小行动证明你想成为怎样的人。
We rarely think about change this way because everyone is consumed by the end goal.
我们很少这样看待改变，因为每个人都太关注最终目标了。
rarely /ˈrerli/
Not often
Ex: He rarely eats fast food because he cooks at home.
例句翻译：他很少吃快餐，因为他在家做饭。
分析：rarely 表示“很少”，频率比 sometimes 更低，通常放在实义动词前。
think /θɪŋk/
to use your mind to consider something
Ex: I need a moment to think before I answer.
例句翻译：回答之前，我需要一点时间思考。
分析：think 表示思考或认为；think about 表示考虑某事。
change /tʃeɪndʒ/
To become different, or a difference that happens
Ex: Small choices can change your mood for the whole day.
例句翻译：小小的选择可能会改变你一整天的心情。
分析：change 可作动词“改变”，也可作名词“变化”。本课讨论的是行为改变。
But one push-up is better than not exercising.
但是，做一个俯卧撑总比完全不运动好。
push-up /ˈpʊʃ ʌp/
An exercise where you raise and lower your body with your arms
Ex: He does one push-up every morning before breakfast.
例句翻译：他每天早餐前做一个俯卧撑。
分析：push-up 指俯卧撑，是可数名词；one push-up 表示一个俯卧撑。
better /ˈbetər/
Of higher quality or more suitable
Ex: A short walk is better than sitting all day.
例句翻译：短暂散步也比整天坐着更好。
分析：better 是 good 的比较级，常用于 A is better than B，表示“A 比 B 更好”。
exercising /ˈeksərsaɪzɪŋ/
doing physical activity to keep healthy or become stronger
Ex: Exercising for a few minutes is a good way to start the day.
例句翻译：锻炼几分钟是开始一天的好方法。
分析：exercising 在这里表示运动、锻炼身体，不是“行使权利”的 exercise。
One minute of guitar practice is better than none at all.
练一分钟吉他总比一点也不练好。
minute /ˈmɪnɪt/
A unit of time equal to sixty seconds
Ex: Wait a minute while I find my keys.
例句翻译：等我一分钟，我找一下钥匙。
分析：minute 表示一分钟；one minute of practice 表示一分钟的练习。
guitar /ɡɪˈtɑːr/
A musical instrument with strings
Ex: He plays the guitar after dinner to relax.
例句翻译：晚饭后他弹吉他放松。
分析：guitar 指吉他；play the guitar 表示弹吉他，乐器前通常加 the。
practice /ˈpræktɪs/
Repeated activity to improve a skill
Ex: Daily practice helped her speak more clearly.
例句翻译：每天练习帮助她说得更清楚。
分析：practice 作名词表示练习，强调重复做某事来提升技能。
better /ˈbetər/
Of higher quality or more suitable
Ex: A short walk is better than sitting all day.
例句翻译：短暂散步也比整天坐着更好。
分析：better 是 good 的比较级，常用于 A is better than B，表示“A 比 B 更好”。
One minute of reading is better than never picking up a book.
读一分钟书总比从不拿起书好。
minute /ˈmɪnɪt/
A unit of time equal to sixty seconds
Ex: Wait a minute while I find my keys.
例句翻译：等我一分钟，我找一下钥匙。
分析：minute 表示一分钟；one minute of practice 表示一分钟的练习。
reading /ˈriːdɪŋ/
the activity of looking at and understanding written words
Ex: Reading before bed helps me calm down.
例句翻译：睡前阅读能帮助我平静下来。
分析：reading 表示阅读这项活动；one minute of reading 表示一分钟阅读。
better /ˈbetər/
Of higher quality or more suitable
Ex: A short walk is better than sitting all day.
例句翻译：短暂散步也比整天坐着更好。
分析：better 是 good 的比较级，常用于 A is better than B，表示“A 比 B 更好”。
never /ˈnevər/
Not ever; at no time in the past or future
Ex: I never skip breakfast on busy mornings.
例句翻译：再忙的早晨我也从不不吃早餐。
分析：never 表示“从不”，语气比 not 更强，表示频率为零。
picking /ˈpɪkɪŋ/
choosing or taking something up
Ex: She is picking a book from the shelf.
例句翻译：她正在从书架上挑一本书。
分析：pick 可表示挑选；pick up a book 在本课中表示拿起一本书开始读。
It’s better to do less than you hoped than to do nothing at all.
做得比自己希望的少，也比什么都不做好。
better /ˈbetər/
Of higher quality or more suitable
Ex: A short walk is better than sitting all day.
例句翻译：短暂散步也比整天坐着更好。
分析：better 是 good 的比较级，常用于 A is better than B，表示“A 比 B 更好”。
hoped /hoʊpt/
Expect and wish
Ex: We hoped the weather would be sunny for the picnic.
例句翻译：我们希望野餐那天天气晴朗。
分析：hoped 是 hope 的过去式，表示过去曾希望某事发生。
nothing /ˈnʌθɪŋ/
Not anything
Ex: Doing something small is better than doing nothing.
例句翻译：做一点小事也比什么都不做好。
分析：nothing 表示“没有任何事物”，常和 do 搭配成 do nothing。
At some point, once you’ve established the habit and you’re showing up each day, you can combine the Two-Minute Rule with a technique we call habit shaping to scale your habit back up toward your ultimate goal.
到了某个阶段，一旦你已经建立起习惯，并且每天都能出现，你就可以把“两分钟规则”和一种叫作“习惯塑形”的技巧结合起来，逐步把习惯扩展回你的最终目标。
point /pɔɪnt/
A main idea or exact place
Ex: At some point, every beginner needs to practice alone.
例句翻译：到某个阶段，每个初学者都需要独自练习。
分析：point 可表示某个时间点或阶段；at some point 表示“在某个时候”。
established /ɪˈstæblɪʃt/
created firmly and made stable over time
Ex: She established a morning routine by waking up early every day.
例句翻译：她通过每天早起建立了晨间 routine。
分析：established 表示已经建立并稳定下来，常用于 habit、routine、system。
habit /ˈhæbɪt/
A regular action you do almost automatically
Ex: Drinking water after lunch became a simple habit.
例句翻译：午饭后喝水成了一个简单的习惯。
分析：habit 指经常重复、逐渐自动化的行为。
combine /kəmˈbaɪn/
to use or bring two or more things together
Ex: You can combine listening and reading to learn faster.
例句翻译：你可以把听和读结合起来，从而学得更快。
分析：combine A with B 表示把 A 和 B 结合起来使用。
two-minute /ˌtuː ˈmɪnɪt/
Lasting for two minutes
Ex: A two-minute review after class can help you remember more.
例句翻译：课后两分钟复习可以帮助你记住更多内容。
分析：two-minute 是复合形容词，放在名词前，minute 用单数形式。
technique /tekˈniːk/
A particular way of doing something
Ex: This breathing technique helps me relax before speaking.
例句翻译：这个呼吸技巧帮助我在发言前放松。
分析：technique 指具体技巧或方法，比 method 更强调操作方式。
ultimate /ˈʌltəmət/
final or most important
Ex: Her ultimate goal is to write a book.
例句翻译：她的最终目标是写一本书。
分析：ultimate goal 指最终目标。
shaping /ˈʃeɪpɪŋ/
gradually forming something
Ex: Habit shaping makes change manageable.
例句翻译：习惯塑形让改变更可管理。
分析：shaping 表示逐步塑造。
Start by mastering the first two minutes of the smallest version of the behavior.
先掌握这个行为最小版本的前两分钟。
mastering /ˈmæstərɪŋ/
Learning something very well
Ex: Mastering basic grammar takes time and patience.
例句翻译：掌握基础语法需要时间和耐心。
分析：mastering 表示掌握某项技能或知识，强调从会做到熟练。
first /fɜːrst/
Coming before all others
Ex: Finish the first page before you open another app.
例句翻译：先读完第一页，再打开另一个应用。
分析：first 表示第一或首先；the first two minutes 表示最开始的两分钟。
minutes /ˈmɪnɪts/
Units of time equal to sixty seconds
Ex: I only had ten minutes, so I reviewed a few new words.
例句翻译：我只有十分钟，所以复习了几个新单词。
分析：minutes 是 minute 的复数，表示若干分钟，常和具体数字连用。
Then, advance to an intermediate step and repeat the process—focusing on just the first two minutes and mastering that stage before moving on to the next level.
然后进入一个中间步骤，重复这个过程：仍然只关注前两分钟，先掌握当前阶段，再进入下一个层级。
advance /ədˈvæns/
To move forward or make progress
Ex: After two weeks, she was ready to advance to harder lessons.
例句翻译：两周后，她准备进入更难的课程。
分析：advance 表示向前推进或进入更高阶段，常用于学习和计划。
intermediate /ˌɪntərˈmiːdiət/
Between basic and advanced levels
Ex: This class is for intermediate students, not complete beginners.
例句翻译：这门课适合中级学生，不适合零基础初学者。
分析：intermediate 表示介于初级和高级之间的中间水平或阶段。
repeat /rɪˈpiːt/
To say, state, or perform again
Ex: Repeat the sentence until it feels natural.
例句翻译：重复这个句子，直到它听起来很自然。
分析：repeat 表示重复做或重复说，是练习中很常见的动作。
first /fɜːrst/
Coming before all others
Ex: Finish the first page before you open another app.
例句翻译：先读完第一页，再打开另一个应用。
分析：first 表示第一或首先；the first two minutes 表示最开始的两分钟。
minutes /ˈmɪnɪts/
Units of time equal to sixty seconds
Ex: I only had ten minutes, so I reviewed a few new words.
例句翻译：我只有十分钟，所以复习了几个新单词。
分析：minutes 是 minute 的复数，表示若干分钟，常和具体数字连用。
mastering /ˈmæstərɪŋ/
Learning something very well
Ex: Mastering basic grammar takes time and patience.
例句翻译：掌握基础语法需要时间和耐心。
分析：mastering 表示掌握某项技能或知识，强调从会做到熟练。
Eventually, you’ll end up with the habit you had originally hoped to build while still keeping your focus where it should be: on the first two minutes of the behavior.
最终，你会养成自己原本希望建立的习惯，同时仍然把注意力放在真正应该关注的地方：这个行为的前两分钟。
eventually /ɪˈventʃuəli/
in the end, after time passes
Ex: Eventually the habit feels natural.
例句翻译：最终这个习惯会变得自然。
分析：eventually 指最终。
habit /ˈhæbɪt/
A regular action you do almost automatically
Ex: Drinking water after lunch became a simple habit.
例句翻译：午饭后喝水成了一个简单的习惯。
分析：habit 指经常重复、逐渐自动化的行为。
originally /əˈrɪdʒənəli/
At first; in the beginning
Ex: I originally planned to study for one hour, but I stayed for two.
例句翻译：我原本计划学习一小时，但最后学了两小时。
分析：originally 表示“原本、起初”，常用来对比后来发生的变化。
hoped /hoʊpt/
Expect and wish
Ex: We hoped the weather would be sunny for the picnic.
例句翻译：我们希望野餐那天天气晴朗。
分析：hoped 是 hope 的过去式，表示过去曾希望某事发生。
build /bɪld/
to create or develop something over time
Ex: You can build confidence by keeping small promises to yourself.
例句翻译：你可以通过兑现给自己的小承诺来建立自信。
分析：build 不只表示建造房子，也常表示逐步建立能力、信心、习惯或关系。
still /stɪl/
continuing to happen or be true
Ex: Even after a long day, she still practiced for five minutes.
例句翻译：即使忙了一整天，她仍然练习了五分钟。
分析：still 表示“仍然、依旧”，强调某件事在某种情况下继续存在或发生。
minutes /ˈmɪnɪts/
Units of time equal to sixty seconds
Ex: I only had ten minutes, so I reviewed a few new words.
例句翻译：我只有十分钟，所以复习了几个新单词。
分析：minutes 是 minute 的复数，表示若干分钟，常和具体数字连用。
behavior /bɪˈheɪvjər/
the way a person acts
Ex: His calm behavior made everyone feel safe.
例句翻译：他冷静的行为让大家感到安心。
分析：behavior 指人的行为方式，可用于描述习惯、反应或日常表现。
🎮 Vocabulary Challenge
单词大闯关：检测一下今天的学习成果吧！
得分: 0 剩余单词: --
Loading...
🧩 Spelling Builder
单词拼写积木：听音辨义，组装单词！
得分: 0 剩余单词: --
Definition...
📝 Lesson Reflection
课后总结：你从这节课中学到了什么？
Question: What have you learned from today's lesson?
提示 Tips 尝试用今天学到的新单词或句子，用自己的话简单总结一下文章的主旨或你的感悟吧！（支持中英文记录）
🔥 100 Core Words Review
百词斩：核心词汇复习（每日30词）
得分: 0 剩余单词: 30
Loading...