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5种克服坏习惯养成好习惯的方法 – 译学馆
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5种克服坏习惯养成好习惯的方法

5 Ways To Stop Bad Habits And Make Good Ones

Bad habits always die hard.
坏习惯总是难以改正
If you are watching this video
如果你看这期视频的原因
because you think we have some short cuts.
是觉得我们能让你走捷径
Well, we don’t want to get your helps up.
唔 我们压根就没想要帮你
Instead, we’re here are offer our support and some helpful tips.
我们是来支持你的 然后给你一些有用的建议
Here are five ways to stop reinforcing bad habits
以下是抑制坏习惯
and make good ones instead.
养成好习惯的五条建议
1. Identify what triggers them.
第一 找到养成坏习惯的原因
Pychologysit Robert Tavil says that
心理学家Robert Tavil指出
when you can identified your triggers,
当你能找出到坏习惯的起因
then you can push back.
你就可以控制住它们
Whether means cutting down on junk food
不管是减少垃圾食品的摄入量
or starting your homework earlier.
还是更早做作业
There are ways to spot
你有很多方法来发现是什么让你跳进那个可怕的兔子洞里
what makes you jump back tothe dreaded rabbit hole.
是什么让你跳进那个可怕的兔子洞里
Having chips and ice cream in your pantry, fridge
储藏室或冰箱里有薯片 冰淇淋
can make it tempting to resort back to your own ways.
会诱惑你像以前那样吃掉它们
Instead, we recommend getting rid of them
我们建议你丢掉这些东西
and replacing them with healthier snacks.
换上更加健康的零食
If playing viedo games or browsing the Internet
如果打游戏或者浏览网页
makes you start your homework late
让你推迟写作业
We recommend putting your games away
我们建议你把游戏放到一边
and temporarily deactivating your social media pages.
暂时注销掉你的社交媒体账号
That way, there are less distraction to work with.
这样 你写作业的时候就少了让你分心的东西
2. Accept that there are obstacles ahead.
第二 接受前方的困难
It’s not going to be rainbows and butterflies,
当然生活并不常常彩虹高挂
that’s for sure.
蝴蝶飞舞
Arc Markem, a professor psychology
德克萨斯大学的心理学教授
at the university of Texas,
Arc Markem说
states people don’t take the obstacles
人们在下定决心
they are going to face seriously enough
改变自己的行为时
when they set up to change behaviours.
都没能把以后会遇到的困难当回事
This makes it very easy
这就让我们
to become discouraged along the way
很容易在变好途中泄气
To avoid being disillusioned, Markem recommend
他建议到 为了不感到失望
thinking of all the things that can go wrong,
就要提前考虑到会出错的因素
and prepare ways to overcome them.
并且想办法克服它们
Always have a plan B!
常常备有第二个计划!
Set realistic goals
制定切实际的目标
and accept that failure is part of the process.
而且要承认失败是成功之母
3. Creat a reward system.
第三 制定奖励机制
Who said endding bad habbits has to be all work.
谁说改掉坏习惯就一定要那么辛苦
Since you are working hard,
努力付出后
you might as well play hard, too
也要玩得尽兴
Everytime you pull back from your bad habits,
每次抑制住了坏习惯
reward yourself, whether be going to the spa,
奖励一下自己 不管是去做一下水疗
baking cookie after a long week of eating healthy.
还是烤些小饼干 奖励一下吃了一周健康食品的自己
Give yourself a well earn break.
给自己一些回报
On the flip side, however,
另一方面
if you caving to your bad habbits,
如果你向自己的坏习惯屈服
it’s important to set some rules
那就制定一些规则
to help you get back in line.
让自己回到正道上来 这很重要
Punishment doesn’t have to be brutal, of course.
当然 惩罚不一定要很严重
But if you catch yourself
但是如果你在第二天
giving into that bag of chips only on Day 2
就吃起那袋薯片了
drop and give yourself twenty.
趴下 做二十个俯卧撑
Feel free to brainstorm your system
让亲朋好友对你的赏罚机制
with your friend or family member
随便提点建议
to make things more fun.
能让这些事情变得更有意思
This will also hold you more accountable for your actions.
这也会让你对自己的行为更加负责
4. Make changes slowly.
第四 慢慢做出改变
Patient! young grasshopper.
耐心一点!年轻人
Instinct gratification is tempting,
人们难以抵挡本能的满足
but in this case,
但在这种情况下
gradual progress will pay off better long term
比起仓促结束 长期的一点点的进步
than hasty results.
能取得更好的成功
Instead of cutting all your bad habbits immediately,
不要一下子改变自己所有的坏习惯
make changes slowly
慢慢地做出改变
to help your body adapt better
才能让自己
both physically and mentally.
身心上都能适应变化
Rome definitely wasn’t built in a day,
罗马并非一日建成
motivation is key.
有动力才是关键
5. Don’t let your failure be a reason to give up.
第五 别让失败成为你放弃的理由
Expect to fail along the way,
失败总会发生
but the most important thing is to keep going.
但最重要的是 要坚持下去
Often work too hard on ourselves when we slip.
失败的时候要更加努力地改变
Istead of beating ourselves up over the mistakes we make,
不要被自己犯的错打败
we can see them as learning opportunities.
我们可以把这些错误当作学习的机会
Rmemeber, you are stronger than your temptations.
记住 你能够战胜那些诱惑

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视频概述

介绍了五中改掉坏习惯的方法

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视频来源

https://www.youtube.com/watch?v=SYWGTuJdjho

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