(单词翻译:单击)
听力文本
Make a habit of learning English
Since the beginning of the coronavirus crisis, many people have had to change their habits, or usual ways of doing things.
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.
How might habits connect with studying and learning?
Today's Education Tips will explore that very question.
Habits are regular ways of dealing with your environment. You generally do not pay attention to them.
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."
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
I'm John Russell.
重点解析
重点讲解：
1. used to 过去常常；曾经；
I used to run into him from time to time.
我过去时常碰上他。
2. make up 组成；构成；
We'll make up a new family like this!
我们要组成一个像这样的新家庭！
3. in turn 反过来；依次；
This, in turn, affects the way you speak and act.
转而也影响了你说话、做事的方式。
4. for example 举例；比如；
For example, books have authors and publishers.
例如，书籍都有作者和出版商。
参考译文
养成学习英语的习惯
新冠病毒危机爆发以来，许多人不得不改变他们的习惯，或者说改变平常的做事方式。
一些过去上学的人现在在家学习，他们中的一些人尝试养成自学的习惯。
习惯与学习之间有什么联系？
今天的教育小贴士将探讨这个问题。
习惯是应对环境的常规方法，你一般不会注意它们。
在《好习惯，坏习惯》一书中，温迪·伍德博士指出，“习惯会把你周围的世界，变成行动的导火索。”
习惯有很多种形式——吃、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。
在《原子习惯》一书中，詹姆斯·克利尔描述了一个四步形成习惯的过程。这些步骤是暗示、渴望、反应和奖励。
暗示是告诉大脑开始一种行为，渴望是你想做某事的原因，反应就是你的实际习惯。反过来，这种反应会给你一种奖励。“奖励是每个习惯的最终目标，”克利尔写道。
想想这个例子。也许你有经常查看社交媒体的习惯，暗示可能是当你靠近电脑或手机时感到无聊，渴望可能是想停止这种感觉的愿望，反应是查看社交媒体，而奖励是看一些有趣的东西。当这个过程重复多次时，就变成了一种习惯。
克利尔认为，要养成一个好习惯，需要遵循几个步骤。你需要让新习惯变得明显，或者容易看到或理解。这个习惯也应该具有吸引力、简单，且令人满意。我们来想想如何培养英语学习习惯。
你应该把周围的环境组织起来，使新习惯的暗示非常明显。例如，如果你想养成每天学习英语的习惯，就把英语书或笔记放在一个非常清楚的地方。
为了让习惯更具吸引力，克利尔建议你加入一个新的理想行为是普遍行为的氛围中。例如，你可以和其他英语学习者一起参加在线会议。
为了使新习惯变得容易，你可以减少为了学习而必须采取的步骤，你也可以试着减少学习时间。克利尔建议，开始时是一个有限的、较短的时间段，比如2分钟。随着时间的推移，你可以做得更久。
有一点很重要，要牢记，如果你对自己提出过多要求，很可能会放弃新习惯。
最后，你需要让自己的习惯可心。完成新习惯后，可以给奖励一下自己。
例如，如果你学了15分钟英语，可以奖励自己听一首喜欢的歌。或者你可以想想，自从开始学习英语以来，你已经取得了多大的进步。
伍德指出，应该在你做了新习惯后马上奖励。“奖励必须在我们做了某件事后马上体验，以便在记忆中建立起习惯联结，”她写道。
养成新习惯需要时间。在一个行为变成习惯之前，你可能要重复很多次。但只要有时间、细致的计划，并不断练习，你就能做到。
约翰·拉塞尔报道。
译文为可可英语翻译，未经授权请勿转载！
