怎样改掉坏习惯（如何改掉坏习惯）

怎样改掉坏习惯（如何改掉坏习惯）Today on Education Tips we will explore how you can break bad habits such as repeatedly checking your phone. In an earlier Education Tips story we explored habits.你或许会将这个行为称之为坏习惯——这是一种习惯或者反复出现的行为，对你的目标有副作用。You return to your studies only to look again at your phone a short time later. This process when repeated many times could reduce your ability to learn new material.然后你重新回到学习状态，但不一会儿就又开始

Imagine you are studying English. Perhaps you are learning new words or expressions.

假如你正在学英语。或许你正在学新单词或新表达。

But then you feel the need to check your phone. Perhaps you look on social media.

但你觉得自己需要看一眼手机。或许你看了眼社交媒体。

You return to your studies only to look again at your phone a short time later. This process when repeated many times could reduce your ability to learn new material.

然后你重新回到学习状态，但不一会儿就又开始看手机了。这个过程重复多次后，你学习新知识的能力就会削减。

It is what you might call a bad habit – a custom or repeated action that has a negative effect on you or your goals.

你或许会将这个行为称之为坏习惯——这是一种习惯或者反复出现的行为，对你的目标有副作用。

Today on Education Tips we will explore how you can break bad habits such as repeatedly checking your phone. In an earlier Education Tips story we explored habits.

在今天的学习小技巧中，我们将深入了解如何改掉反复看手机等坏习惯。在之前的节目中，我们探讨过习惯这个话题。

Habits are ways of dealing with issues in your environment. You often do not think about them.

习惯是在环境中处理问题的方式。对于自己的习惯，我们通常都不会细想。

In the earlier report we discussed how habits are made. Now a quick reminder for you.

在之前的节目中，我们也讨论过习惯是如何养成的。现在我们来简短回顾一下来给大家提个醒。

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

詹姆斯·克莱尔在《原子习惯》一书中讲解了习惯养成的4个步骤，即提示、渴望、响应与奖励。

A cue is a signal. It tells your brain to do something: to begin a behavior.

提示即信号，它会告诉你的大脑去做什么：开始一种行为。

A craving is a desire for something. The response or reaction is the habit that you perform.

渴望是对某件事的欲望。响应即反应，是你执行的习惯。

The response gives you a reward. Rewards are the end goal of every habit Clear writes.

响应可以给我们奖励。奖励是每种习惯的最终目标，克莱尔如是写道。

In our cell phone example the cue is seeing the cell phone. The craving is the desire or urge to check your phone.

以看手机为例，提示是看到手机。渴望是看手机的欲望。

The response is checking your phone. The reward might be seeing something interesting on social media for example.

响应就是看手机。奖励或许是看到社交媒体上什么有趣的事情，这是这个例子里几个步骤的对应。

James Clear notes that to break bad habits you need to think about each step in the habit-making process. To break a habit he writes

詹姆斯·克莱尔表示，要改掉坏习惯，就需要思考这4个步骤里的每一步。詹姆斯·克莱尔写道，要改掉某个习惯，

you should think about making the bad habit invisible unattractive difficult and unsatisfying. To make your phone invisible you could hide it away.

就应该思考如何让自己看不到坏习惯，让坏习惯变得不那么吸引我们，让坏习惯的执行变得艰难，且没有奖励感。要让自己看不到手机，我们可以把手机藏起来。

To make it unattractive you could think about why it is a good idea to stop checking the phone. To make phone use difficult you can increase the space between you and your phone.

要让手机变得不那么吸引我们，我们可以想想不看手机有什么好处。要让用手机变得艰难，我们可以增加自己与手机之间的距离。

To make your phone unsatisfying you could make a habit contract. For example you could ask a family member to watch your behavior and point out when you check your phone.

要让看手机没有奖励感，我们可以定一个与看手机有关的规矩。比如，你可以请一位家庭成员来监督你的行为，在你看手机的时候指出你在看手机这一点。

You could promise to pay that person every time you look at the device while you are studying. Wendy Wood is a psychologist and an expert on habits.

你可以承诺——每次你在学习的时候看手机，你都要向那位家庭成员付费。温迪·伍德是一名心理学家，也是习惯领域的专家。

In the book Good Habits Bad Habits she offers some ideas on how people can cut back on their cell phone use. One suggestion is to wear a wristwatch.

在《好习惯和坏习惯》一书中，她提出了一些减少手机使用的建议。其中一条建议是带手环。

This will limit at least one reason for looking at the phone – checking the time. Wood notes the importance of increasing the number of steps you need to take in order to use your cell phone.

这样做至少可以减少人们寻找手机的一个目的——查看时间。伍德表示，增加使用手机前要经历的步骤是很重要的。

Silence it. Turn it off. Switch on your phone's Do Not Disturb mode she writes. She adds that you can move your phone to a place that is more difficult to reach.

伍德在书中写道：给手机静音、把手机关机、开启勿扰模式。伍德补充写道，大家可以把手机放在更难够到的地方。

For example you can put your phone inside a backpack. Wood also suggests another way to think about cell phone use.

比如，可以把手机放在背包里。伍德还建议了关于手机使用的另一个方法。

She says you can add a new healthy habit onto your cell phone habit. What about if every time you check your phone you call one member of your family just to say hello and have a quick chat? she asks.

伍德写道，大家可以在手机使用习惯上附加一种健康的新习惯。每次查看手机的时候，都给一个家人打电话，就打个招呼、闲聊几句，如何？伍德这样问道。

Finally Wood suggests one kind of reward you could give yourself for not looking at your phone: reading a good book.

最后，伍德还给了一条建议：不看手机的话，我们可以自己一个奖励——看一本好书。

Today we discussed ideas for reducing your cell phone use. But you can use these ideas to break other behaviors.

今天，我们聊了减少手机使用的一些想法。但这些想法也可以用来改掉其他坏习惯。

The important thing to remember is that people can change their habits. But they must think carefully about their surroundings or environment.

有一件重要的事要记得：习惯是可以改的。但我们必须要仔细思考自己的周围环境。

You might decide to stop doing an action but if such an action is very easy for you to do you will probably continue doing it.

或许我们会决定停止做某种行为，但如果这种行为很容易做的话，我们大概还是会继续做的。

Habit changes take time. But with patience planning and repetition you can do it.

习惯的改变是需要时间的。但只要有耐心、有计划、持之以恒，就能改变习惯。

I'm John Russell.

约翰·拉塞尔为您播报。