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如何养成每天坚持学英语的好习惯? 仅需4步

kira86 于2021-03-18发布
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今天的教育技巧节目将探索努力养成学习和自学的习惯。比如,如何养成每天坚持学英语的习惯呢?《原子习惯/掌控习惯》一书告诉你答案。
    小E英语欢迎您,请点击播放按钮开始播放……

Make a Habit of Learning English

养成学习英语的习惯

Since the beginning of the coronavirus crisis, many people have had to change their habits, or usual ways of doing things.

自冠状病毒危机开始以来,许多人不得不改变他们的习惯,或通常的做事方式。

Some people who used to go to school now study at home. Some of them have been trying to get in the habit of learning and studying on their own.

一些过去上学的人现在在家学习。他们中的一些人一直在努力养成学习和自学的习惯。

How might habits connect with studying and learning?

习惯如何与学习联系起来?

Today’s Education Tips will explore that very question.

今天的教育技巧节目将探索这个问题。

What are habits?

什么是习惯?

Habits are regular ways of dealing with your environment. You generally do not pay attention to them.

习惯是应对环境的常规方式。通常是无意识的。

In the book Good Habits, Bad Habits, Dr. Wendy Wood notes that “A habit turns the world around you—your context—into a trigger to act.”

在《好习惯,坏习惯》(Good Habits, Bad Habits)一书中,温迪·伍德博士指出,“一种习惯会让你周围的世界——你所处的环境——成为行动的触发器。”

Habits take many forms – eating, exercising, even studying. You may not realize it, but habits make up many of the actions that you do every day.

习惯有很多种形式——饮食、锻炼,甚至学习。你可能没有意识到,但是习惯构成了你每天所做的许多行为。

How are habits made?

习惯是怎么形成的?

In the book Atomic Habits, James Clear describes a four-step process by which habits are made. These steps are cue, craving, response, and reward.

在《原子习惯/掌控习惯》一书中,詹姆斯·克莱尔描述了形成习惯的四个步骤,即动机、渴望、反应和回报。

The cue tells your brain to begin a behavior. The craving is what makes you want to do something. The response is the actual habit that you perform. The response, in turn, gives you a reward. “Rewards are the end goal of every habit,” Clear writes.

动机告诉你的大脑开始一种行为。渴望促使你想要做某事。你的反应就是你的实际行为习惯。反过来,你的回应也会给你回报。“回报是每个习惯的最终目标,”克莱尔写道。

Consider this example. Maybe you have the habit of often checking social media. The cue might be a feeling of boredom while you are near your computer or phone. The craving could be a desire to stop that feeling. The response is checking social media, and the reward is seeing something interesting. When that process is repeated many times, it becomes a habit.

举个例子。也许你有经常查看社交媒体的习惯。动机可能是当你靠近电脑或手机时感到无聊。渴望可能就是一种想要停止无聊感觉的欲望。反应是查看社交媒体,回报是看到有趣的东西。当这个过程重复多次时,它就变成了一种习惯。

Clear believes that to create a good habit, you need to follow several steps. You need to make your new habit obvious, or easy to see or understand. The habit should also be attractive, simple and satisfying. Let’s think about how you might develop an English study habit.

克莱尔认为,要养成一个好习惯,需要遵循以下几个步骤。你需要让你的新习惯显而易见,或者容易被发现或理解。这个习惯也应该是有吸引力的,简单的和令人满意的。让我们想想如何养成英语学习习惯。

Make a habit studying English

养成学习英语的习惯

You should organize your surroundings in such a way that the cues of your new habit are very obvious. For example, if you want to get in the habit of studying English every day, leave English books or notes in a very clear place.

你应该以一种能使你的新习惯动机非常明显方式整理周边环境。例如,如果你想养成每天学习英语的习惯,在一个非常显眼的地方摆放英语书或笔记。

To make your habit attractive, Clear recommends joining a culture where your new desired behavior is the normal behavior. For example, you could join a group of other English learners in online meetings.

为了让你的习惯更有吸引力,克莱尔建议加入一种文化,在这种文化中,你新的渴望行为是正常行为。例如,你可以加入其他英语学习者的在线讨论。

To make your new habit easy, you could decrease the number of steps you have to take in order to study. You could also try reducing the amount of time you study. Clear suggests beginning your habits with limited, shorter time periods – two minutes for example. As you repeat the practice over time, you can go longer.

为了让你的新习惯更容易养成,你可以减少为了学习而必须走的步骤。你也可以试着减少你学习的时间。克莱尔建议在有限的、更短的时间内开始你的习惯——例如两分钟。随着时间的推移,你就可以坚持更长时间。

An important point to keep in mind is that if you place too many demands on yourself, you are more likely to give up on your new habit.

要记住的重要一点是,如果你对自己要求太多,你更有可能放弃你的新习惯。

Finally, you need to make your habit satisfying. You can give yourself a reward after completing your new habit. For example, if you study English for 15 minutes, you could reward yourself by listening to a song you like. Or you could think about how much progress you have made since you first started studying English.

最后,你需要对你的习惯感到满意。你可以在养成新习惯后给自己一个奖励。例如,如果你学了15分钟英语,你可以听一首你喜欢的歌曲来奖励自己。或者你可以想想从你开始学习英语以来你已经取得了多大的进步。

Wood notes that your reward should come right after you do your new habit. “Rewards have to be experienced right after we do something in order to build habit associations ... in memory,” she writes.

伍德指出,你应该在养成新习惯后马上获得奖励。“为了建立习惯联想,我们必须在做了某件事之后马上体验奖励……在脑海中,”她写道。

Closing thoughts

结论

Building new habits can take time. You may have to repeat an action many times before it becomes a habit. But with time, careful planning and continued practice, you can do it.

养成新习惯需要时间。你可能需要重复一个动作很多次才能成为习惯。但只要有时间,仔细的计划和持续的练习,你就能做到。

I'm John Russell.

约翰·拉塞尔报道。

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