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How to Make Good Habits Inevitable and Bad Habits Impossible In the summer of 1830, Victor Hugo was facing an impossible deadline. Twelve months earlier, the French author had promised his publisher a new book. But instead of writing, he spent that year pursuing other projects, entertaining guests, and delaying his work. Frustrated, Hugo’s publisher responded by setting a deadline less than six months away. The book had to be finished by February 1831. Hugo concocted a strange plan to beat his procrastination. He collected all of his clothes and asked an assistant to lock them away in a large chest. He was left with nothing to wear except a large shawl. Lacking any suitable clothing to go outdoors, he remained in his study and wrote furiously during the fall and winter of 1830. The Hunchback of Notre Dame was published two weeks early on January 14, 1831. Sometimes success is less about making good habits easy and more about making bad habits hard. This is an inversion of the 3rd Law of Behavior Change: make it difficult. If you find yourself continually struggling to follow through on your plans, then you can take a page from Victor Hugo and make your bad habits more difficult by creating what psychologists call a commitment device.
如何让好习惯变得不可避免，让坏习惯变得不可能。1830年夏天，维克多·雨果正面临一个几乎不可能完成的截稿期限。十二个月前，这位法国作家曾答应出版商写一本新书。但他并没有写作，而是把那一年花在追求其他项目、招待客人和拖延工作上。雨果的出版商感到沮丧，于是设定了一个不到六个月后的截止日期。这本书必须在1831年2月前完成。雨果想出了一个奇怪的计划来战胜拖延。他收集了自己所有的衣服，并让助手把它们锁进一个大箱子里。除了披一条大披肩，他没有其他衣服可穿。由于没有适合外出的衣服，他便留在书房里，在1830年的秋冬疯狂写作。《巴黎圣母院》于1831年1月14日出版，比截止日期提前了两周。有时候，成功并不只是让好习惯变得容易，更多时候是让坏习惯变得困难。这是行为改变第三定律的反向用法：让它变难。如果你发现自己总是难以把计划坚持到底，那么你可以借鉴维克多·雨果的做法，通过创造心理学家所谓的“承诺装置”，让你的坏习惯变得更难执行。
How to Make Good Habits Inevitable and Bad Habits Impossible
如何让好习惯变得不可避免，让坏习惯变得不可能。
inevitable /ɪnˈevɪtəbəl/
certain to happen
Ex: With enough practice, progress becomes almost inevitable.
例句翻译：只要练习足够多，进步几乎就会变得不可避免。
分析：inevitable 表示不可避免的、必然发生的，常用于描述结果。
habits /ˈhæbɪts/
Regular actions you do almost automatically
Ex: Small habits can change the way your whole day feels.
例句翻译：小习惯可以改变你一整天的感受。
分析：habits 是 habit 的复数，指反复出现并逐渐自动化的行为。
impossible /ɪmˈpɑːsəbəl/
not able to happen
Ex: The task felt impossible until we broke it into steps.
例句翻译：在我们把任务拆成步骤之前，它感觉几乎不可能完成。
分析：impossible 表示不可能的，常用来强调难度极高。
In the summer of 1830, Victor Hugo was facing an impossible deadline.
1830年夏天，维克多·雨果正面临一个几乎不可能完成的截稿期限。
impossible /ɪmˈpɑːsəbəl/
not able to happen
Ex: The task felt impossible until we broke it into steps.
例句翻译：在我们把任务拆成步骤之前，它感觉几乎不可能完成。
分析：impossible 表示不可能的，常用来强调难度极高。
deadline /ˈdɛˌdlaɪn/
a time by which something must be finished
Ex: I finished the report one day before the deadline.
例句翻译：我在截止日期前一天完成了报告。
分析：deadline 指必须完成某事的最后期限。
summer /ˈsəmər/
The warm season of the year
Ex: We visit my grandparents every summer.
例句翻译：我们每年夏天都去看望祖父母。
分析：summer 表示夏天，也可和年份搭配表示某年夏天。
Twelve months earlier, the French author had promised his publisher a new book.
十二个月前，这位法国作家曾答应出版商写一本新书。
publisher /ˈpʌblɪʃər/
a person or company that produces books
Ex: The publisher asked the writer to revise the last chapter.
例句翻译：出版商要求作者修改最后一章。
分析：publisher 指出版书籍、杂志等的公司或个人。
twelve /twɛlv/
The number 12
Ex: There are twelve months in a year.
例句翻译：一年有十二个月。
分析：twelve 表示数字 12。
months /mənθs/
Periods of about four weeks
Ex: She trained for three months before the race.
例句翻译：比赛前她训练了三个月。
分析：months 是 month 的复数，表示若干个月。
But instead of writing, he spent that year pursuing other projects, entertaining guests, and delaying his work.
但他并没有写作，而是把那一年花在追求其他项目、招待客人和拖延工作上。
instead /ˌɪnˈstɛd/
In place of someone or something else
Ex: I stayed home instead of going out in the rain.
例句翻译：我没有冒雨出门，而是待在家里。
分析：instead of doing something 表示“不做某事，而是做另一件事”。
writing /ˈraɪtɪŋ/
the activity of producing written work
Ex: Writing for ten minutes each morning helps me think clearly.
例句翻译：每天早晨写十分钟能帮助我理清思路。
分析：writing 可表示写作这项活动，也可指写出来的文字。
spent /spɛnt/
Pass time in a specific way
Ex: He spent the weekend cleaning his room.
例句翻译：他把周末时间花在打扫房间上。
分析：spent 是 spend 的过去式，常用 spend time doing something。
entertaining /ˌɛnərˈteɪnɪŋ/
welcoming and spending time with guests
Ex: They enjoy entertaining friends on Friday nights.
例句翻译：他们喜欢在周五晚上招待朋友。
分析：entertaining guests 表示招待客人，不是“有趣的”这个形容词用法。
guests /gɛsts/
People invited to visit or attend
Ex: The guests arrived just before dinner.
例句翻译：客人们刚好在晚饭前到了。
分析：guests 是 guest 的复数，指被邀请来访的人。
delaying /dɪˈleɪɪŋ/
Cause to be slowed down or delayed
Ex: Delaying the decision only made the problem worse.
例句翻译：拖延做决定只让问题变得更糟。
分析：delaying 表示拖延、推迟，常指没有及时处理该做的事。
Frustrated, Hugo’s publisher responded by setting a deadline less than six months away.
雨果的出版商感到沮丧，于是设定了一个不到六个月后的截止日期。
publisher /ˈpʌblɪʃər/
a person or company that produces books
Ex: The publisher asked the writer to revise the last chapter.
例句翻译：出版商要求作者修改最后一章。
分析：publisher 指出版书籍、杂志等的公司或个人。
frustrated /ˈfrəˌstreɪtəd/
Upset because something is difficult or blocked
Ex: She felt frustrated when the computer crashed again.
例句翻译：电脑又崩溃时，她感到很沮丧。
分析：frustrated 表示因受阻或不顺利而沮丧。
deadline /ˈdɛˌdlaɪn/
a time by which something must be finished
Ex: I finished the report one day before the deadline.
例句翻译：我在截止日期前一天完成了报告。
分析：deadline 指必须完成某事的最后期限。
responded /rɪˈspɑndɪd/
Show a response or a reaction to something
Ex: He responded quickly to the customer’s question.
例句翻译：他很快回应了顾客的问题。
分析：responded 是 respond 的过去式，表示回应或作出反应。
setting /ˈsɛtɪŋ/
creating or deciding something such as a date or goal
Ex: Setting a clear goal helped the team stay focused.
例句翻译：设定清晰目标帮助团队保持专注。
分析：setting 在这里是 set 的动名词，表示设定截止日期或目标。
The book had to be finished by February 1831.
这本书必须在1831年2月前完成。
finished /ˈfɪnɪʃt/
Come or bring to a finish or an end
Ex: The homework must be finished before dinner.
例句翻译：作业必须在晚饭前完成。
分析：finished 表示完成的；be finished by 表示在某个时间前完成。
february /ˈfɛbruˌɛri/
The second month of the year
Ex: My sister was born in February.
例句翻译：我妹妹出生在二月。
分析：February 表示二月，月份首字母通常大写。
Hugo concocted a strange plan to beat his procrastination.
雨果想出了一个奇怪的计划来战胜拖延。
procrastination /prəˌkræstəˈneɪʃən/
delaying work that should be done
Ex: Putting my phone in another room helps me fight procrastination.
例句翻译：把手机放到另一个房间能帮助我对抗拖延。
分析：procrastination 指拖延症或拖延行为，尤其是明知该做却一直推迟。
concocted /kənˈkɑktəd/
Made by mixing or inventing things
Ex: The children concocted a funny plan for their father’s birthday.
例句翻译：孩子们为爸爸的生日想出了一个有趣的计划。
分析：concocted 表示想出、编造或策划，常带一点新奇甚至古怪的感觉。
strange /streɪndʒ/
Unusual or unexpected
Ex: There was a strange noise outside the window.
例句翻译：窗外有一种奇怪的声音。
分析：strange 表示奇怪的、不寻常的。
He collected all of his clothes and asked an assistant to lock them away in a large chest.
他收集了自己所有的衣服，并让助手把它们锁进一个大箱子里。
clothes /kloʊðz/
Things people wear
Ex: Put your warm clothes in the suitcase.
例句翻译：把你的保暖衣服放进行李箱。
分析：clothes 表示衣服，通常用复数形式。
asked /æst/
requested or questioned someone
Ex: She asked her brother to help carry the box.
例句翻译：她请哥哥帮忙搬箱子。
分析：asked 可表示询问，也可表示请求某人做某事。
assistant /əˈsɪstənt/
A person who helps someone
Ex: The assistant scheduled the meeting for Monday.
例句翻译：助理把会议安排在了周一。
分析：assistant 指帮助别人处理事务的人，常译为助手或助理。
He was left with nothing to wear except a large shawl.
除了披一条大披肩，他没有其他衣服可穿。
nothing /ˈnəθɪŋ/
Not anything
Ex: There was nothing in the fridge except milk.
例句翻译：冰箱里除了牛奶什么也没有。
分析：nothing 表示没有任何东西或事情。
except /ɪkˈsɛpt/
Not including
Ex: Everyone came to class except Tom.
例句翻译：除了汤姆，所有人都来上课了。
分析：except 表示除了……之外，不包括后面提到的人或物。
large /lɑːrdʒ/
Big in size or amount
Ex: They locked the tools in a large box.
例句翻译：他们把工具锁在一个大盒子里。
分析：large 表示大的，常形容尺寸或数量。
Lacking any suitable clothing to go outdoors, he remained in his study and wrote furiously during the fall and winter of 1830.
由于没有适合外出的衣服，他便留在书房里，在1830年的秋冬疯狂写作。
lacking /ˈlækɪŋ/
Not having enough of something
Ex: Lacking sleep, he found it hard to focus.
例句翻译：由于睡眠不足，他发现很难集中注意力。
分析：lacking 表示缺少某物，常用作句首分词结构说明原因。
suitable /ˈsutəbəl/
Right or appropriate for a purpose
Ex: These shoes are not suitable for hiking.
例句翻译：这双鞋不适合徒步。
分析：suitable 表示合适的，常用 suitable for something。
clothing /ˈkloʊðɪŋ/
Clothes in general
Ex: Wear light clothing when the weather is hot.
例句翻译：天气热时穿轻便的衣物。
分析：clothing 是衣物的总称，比 clothes 更正式。
outdoors /ˈaʊtˈdɔrz/
Outside, not inside a building
Ex: The children played outdoors after lunch.
例句翻译：午饭后孩子们在户外玩耍。
分析：outdoors 表示在户外、到外面。
remained /rɪˈmeɪnd/
Stayed the same or stayed in a place
Ex: She remained calm during the difficult conversation.
例句翻译：在那场艰难的谈话中，她一直保持冷静。
分析：remained 是 remain 的过去式，表示保持某种状态或留在某地。
winter /ˈwɪntər/
The cold season of the year
Ex: We drink more hot tea in winter.
例句翻译：冬天我们喝更多热茶。
分析：winter 表示冬天、冬季。
The Hunchback of Notre Dame was published two weeks early on January 14, 1831.
《巴黎圣母院》于1831年1月14日出版，比截止日期提前了两周。
hunchback /ˈhəntʃˌbæk/
a person with a strongly curved back
Ex: The old story describes a lonely hunchback in a bell tower.
例句翻译：这个古老故事描写了一位住在钟楼里的孤独驼背人。
分析：hunchback 指驼背的人；在书名中指《巴黎圣母院》里的主人公形象。
notre /ˈnoʊtər/
part of the French name Notre Dame
Ex: Notre Dame is a famous cathedral in Paris.
例句翻译：巴黎圣母院是巴黎一座著名的大教堂。
分析：Notre 是法语名称 Notre Dame 的一部分，在这里作为专有名词理解即可。
published /ˈpəblɪʃt/
Put into print
Ex: Her first novel was published last year.
例句翻译：她的第一本小说去年出版了。
分析：published 表示被出版、发表。
weeks /wiːks/
Periods of seven days
Ex: The course lasts for six weeks.
例句翻译：这门课程持续六周。
分析：weeks 是 week 的复数，表示若干周。
early /ˈɜːrli/
Near the beginning of a time period
Ex: He arrived early and prepared the room.
例句翻译：他提前到了，并准备好了房间。
分析：early 表示早、提前；two weeks early 表示提前两周。
january /ˈdʒænjuˌɛri/
The first month of the year
Ex: School starts again in January.
例句翻译：学校一月份重新开学。
分析：January 表示一月，月份首字母通常大写。
Sometimes success is less about making good habits easy and more about making bad habits hard.
有时候，成功并不只是让好习惯变得容易，更多时候是让坏习惯变得困难。
sometimes /ˈsəmˌtaɪmz/
On certain occasions or in certain cases but not always
Ex: Sometimes a small change solves a big problem.
例句翻译：有时候，一个小改变能解决一个大问题。
分析：sometimes 表示有时候，说明事情偶尔发生。
success /səkˈsɛs/
The achievement of a goal
Ex: Success often comes from doing simple things every day.
例句翻译：成功往往来自每天做简单的事。
分析：success 表示成功、达成目标。
making /ˈmeɪkɪŋ/
Creating or producing something
Ex: Making dinner at home saves money.
例句翻译：在家做晚饭可以省钱。
分析：making 是 make 的动名词，表示制作、造成或使某事发生。
habits /ˈhæbɪts/
Regular actions you do almost automatically
Ex: Small habits can change the way your whole day feels.
例句翻译：小习惯可以改变你一整天的感受。
分析：habits 是 habit 的复数，指反复出现并逐渐自动化的行为。
This is an inversion of the 3rd Law of Behavior Change: make it difficult.
这是行为改变第三定律的反向用法：让它变难。
inversion /ˌɪnˈvərʒən/
the opposite form of something
Ex: This strategy is an inversion of the usual advice.
例句翻译：这个策略是常见建议的反向做法。
分析：inversion 表示反转、倒置，也可指把一个原则反过来使用。
behavior /bɪˈheɪvjər/
The way a person acts
Ex: His calm behavior helped the group feel safe.
例句翻译：他冷静的行为让大家感到安心。
分析：behavior 指人的行为方式或表现。
change /tʃeɪndʒ/
To become different, or a difference that happens
Ex: Tiny actions can change your routine over time.
例句翻译：微小行动会随着时间改变你的日常安排。
分析：change 可作动词“改变”，也可作名词“变化”。
difficult /ˈdɪfəkəlt/
Not easy to do or understand
Ex: The exercise looked difficult, but she tried anyway.
例句翻译：这个练习看起来很难，但她还是试了。
分析：difficult 表示困难的、不容易的。
If you find yourself continually struggling to follow through on your plans, then you can take a page from Victor Hugo and make your bad habits more difficult by creating what psychologists call a commitment device.
如果你发现自己总是难以把计划坚持到底，那么你可以借鉴维克多·雨果的做法，通过创造心理学家所谓的“承诺装置”，让你的坏习惯变得更难执行。
yourself /ˈjɔrsɛlf/
Used to refer to the person being spoken to
Ex: Give yourself five minutes to calm down.
例句翻译：给自己五分钟冷静下来。
分析：yourself 表示你自己，用来强调动作回到说话对象本人。
continually /kənˈtɪnjuəli/
Happening repeatedly or without stopping
Ex: The phone continually interrupted his study time.
例句翻译：手机不断打断他的学习时间。
分析：continually 表示不断地、反复地，强调多次发生。
struggling /ˈstrəgəlɪŋ/
Trying hard because something is difficult
Ex: She was struggling to keep her new schedule.
例句翻译：她正努力坚持新的时间表。
分析：struggling 表示艰难地努力，常用 struggle to do something。
follow /ˈfɑloʊ/
To go after or obey something
Ex: It is easier to follow a plan when it is written down.
例句翻译：把计划写下来后，执行起来会更容易。
分析：follow through on your plans 表示把计划执行到底。
plans /plænz/
Sets of actions for achieving something
Ex: Clear plans help busy people use their time well.
例句翻译：清晰的计划能帮助忙碌的人更好地利用时间。
分析：plans 是 plan 的复数，表示为达成目标而安排的一系列行动。
victor /ˈvɪktər/
a male given name; here, part of Victor Hugo’s name
Ex: Victor Hugo wrote The Hunchback of Notre Dame.
例句翻译：维克多·雨果写了《巴黎圣母院》。
分析：Victor 在这里是人名“维克多”，不要按“胜利者”来理解。
habits /ˈhæbɪts/
Regular actions you do almost automatically
Ex: Small habits can change the way your whole day feels.
例句翻译：小习惯可以改变你一整天的感受。
分析：habits 是 habit 的复数，指反复出现并逐渐自动化的行为。
difficult /ˈdɪfəkəlt/
Not easy to do or understand
Ex: The exercise looked difficult, but she tried anyway.
例句翻译：这个练习看起来很难，但她还是试了。
分析：difficult 表示困难的、不容易的。
commitment /kəˈmɪtmənt/
a firm decision or promise
Ex: Signing up for the class created a commitment to practice.
例句翻译：报名这门课让人产生了练习的承诺。
分析：commitment 表示承诺、投入或约束；commitment device 指帮助自己遵守承诺的设计。
device /dɪˈvaɪs/
a tool, method, or piece of equipment
Ex: A website blocker can be a useful device for staying focused.
例句翻译：网站屏蔽工具可以成为帮助保持专注的有用手段。
分析：device 可指设备，也可指方法或手段；commitment device 常译为承诺装置或承诺手段。
psychologists /saɪˈkɑlədʒəsts/
People who study the mind and behavior
Ex: Psychologists study how people build and break habits.
例句翻译：心理学家研究人们如何养成和打破习惯。
分析：psychologists 是 psychologist 的复数，表示心理学家。
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