They could be annoyances like someone who start cracking their knuckles right next to you.

壞習慣可以是一些煩人的小事，舉例來說，在你旁邊開始折關節的人。

Or a friend of yours who you love very much but who constantly drops the word 'like' into like every other sentence.

或是你很喜歡的一位朋友，卻不斷地把每句話都加上「like」這個字。

Hey, but you’ve got one too.

嘿！但其實你也有個壞習慣。

Everyone has at least one bad habit that they can't shake or can they?

每個人至少都有一個他們可以改掉的壞習慣，或是說，他們能嗎？

Welcome to WellCast.

歡迎來到 WellCast 頻道。

This week, we took another viewer suggestion from Franticow who wrote in asking for a video on breaking bad habits.

這週，我們接受了來自另一位觀眾的建議，Franticow 來信希望我們能製作一部關於打破壞習慣的影片。

So today, you guessed it!

所以今天，沒錯，你猜對了！

We’re gonna examine why it’s so darn difficult to give up chowing down on junk food or chowing down on your fingernails.

我們要來研究，放棄大啖垃圾食物或大咬特咬指甲如此困難的原因。

We’ve also got a 4-step method for overcoming your biggest vice.

此外，我們準備了一個克服你最大惡習的四步驟方法。

Are you ready?

你準備好了嗎?

First and foremost, how do bad habits even form?

首先，壞習慣是怎麼形成的？

Studies by the National Institutes of Health pointed 2 main reasons.

美國國家衛生研究院的研究指出了兩項主要的原因。

The first reason is repetition.

第一個原因是重複性。

If you do something often enough, say you twirl your pencil during class.

如果你常常做某件事，假設說你在課堂中轉筆。

Your brain decides it can stop wasting precious neurons thinking about it.

你的大腦認為這可以停止浪費寶貴的神經元來思考。

So it checks out and goes on vacation.

所以大腦開始休息。

You could be twirling your pencil through A.P. English, Social Studies, Algebra and Trig without even thinking about it.

你會在先修英文、社會科、或是代數和三角函數課時，無意識地開始轉筆。

The other way bad habits are formed is through positive reinforcement, which sounds like a really good thing but It can be dangerous.

另一個壞習慣形成的原因是：正增強，這聽起來是件好事，但它其實可以具有危險性。

Let’s talk about that energy drink that you insist on sucking back when you’re up late studying.

我們來談談你每次熬夜唸書後，堅持喝的能量飲料。

Gives you a nice boost of energy and it helps you get through to the end of that mind-numbingly boring paper you're writing on Chaucer.

能量飲料讓你恢復精力，並幫助你寫完有關 Chaucer 的乏味論文。

But the reason why this kind of habit is hard to break is that a nice surge of energy at 11 P.M. is an enjoyable feeling and enjoyable feelings usually result in your brain releasing Dopamine.

但這類的壞習慣之所以如此難革除的原因是，在晚上 11 點時劇增的能量是一股令人愉悅的感覺，而歡愉的情緒通常會使大腦釋放多巴胺。

This is partly why people often crave things that aren't even enjoyable for them anymore.

這是人們常常渴望一些自己根本不喜歡的事物的部分原因。

The brain is jonesing for Dopamine.

大腦迫切需要多巴胺。

But don’t worry my habitual compadres.

但我的朋友們，別擔心。

Human beings are pretty amazing at changing and adapting.

人類在改變和適應能力上有非常令人驚艷的表現。

Ladies and gentlemen, we’re going to obliterate that bad habit in 4 easy steps.

先生及女士們，我們將用四個簡單的步驟來消滅壞習慣。

Pause and print this sheet at watchwellcast.com.

你可以按下暫停，並在 watchwellcast.com 上列印這張表格。

Step one: Let’s start at the very beginning.

第一步：讓我們從頭開始。

It’s a very good place to start.

這是一個非常好的開端。

Write down the bad habit you’re trying to quit.

寫下你試著想要改掉的壞習慣。

Start simple, choose just one.

從簡單的開始，只要寫一個就好。

Step two: Learn to avoid your triggers.

第二步：學著避免誘因。

Take some time to think about the things that really make you crave doing your bad habit.

花一些時間想想，哪些事情會真正使得你渴望做壞習慣。

If biting your nails is your vice, your triggers might be:

如果咬指甲是你最大的壞習慣，那麼誘發的原因可能會是：

“Huh! That last-minute quiz!”

「啊！在最後一刻得知的小考！」

“Huh! Oh no! I gotta pay my electric bill.”

「啊！噢不！我必須繳電費。」

Or “How much money do I have in my account for rent?”

或是「我戶頭裡還剩多少錢可以付房租呢？」

List these triggers in section 2 of your worksheet.

在表格的第二部分條列出這些誘發因子。

Next to these triggers, write a list of ways to avoid them.

接下來，在誘發因子的旁邊寫下避免它們的方法。

For example, read your syllabus every week or make sure that you plan for automatic deductions for your electric bill.

舉例來說，每週都要讀課程大綱，或是確定你選擇了電費自動扣款方案。

Step three: Substitute your bad habits for not so bad habits.

第三步：把你的壞習慣轉變成沒那麼糟的壞習慣。

Basically, you want to teach your brain by repetition to learn a new habit.

基本上，你希望透過不斷重複來灌輸你的大腦建立一個新的習慣。

So if you tend to bite your nails when you’re stressed and alone in your living room, stock your refrigerator with carrots and celery so that you can reach something else to chew on when you’re stressed out.

所以，如果當你獨自待在客廳並感到焦慮時往往會想要咬指甲的話，把你的冰箱塞滿紅蘿蔔和芹菜，如此一來，當你備感壓力時，就可以拿別的東西來咀嚼。

Write a substitution next to every trigger on section 3 of your worksheet.

在表格的第三部分，將替代方案寫在誘發因子旁邊。

Step four: Gather your army.

步驟四：開始組織你的隊伍。

You do not have to do this alone.

你不需要自己一個人做這個。

Enlist your friends to help you defeat this bad habit.

邀請朋友來協助你對抗壞習慣。

Start by telling them that you’re planning on eliminating this bad habit and you need their help.

就從告訴他們開始，說你打算戒除這些壞習慣，而你需要他們的幫助。

Just this simple act of letting them in on this battle that you’re waging is a step in the right direction.

讓朋友加入你的發起的戰爭中，只要簡單的一個小動作，就是朝正確的方向邁出一步。

Remember, your friends can be bodyguards.

記住，你的朋友可以是你的保鑣。

They’ll stand between you and your brain.

他們會擋在你跟你的大腦之間。

Tell them to police you.

請他們監督你。

If they see you reaching for those nails to bite, give them the permission to remind you of your mission or even slap your hand whatever you want.

當他們看見你準備咬指甲時，允許他們提醒你肩負的任務或甚至拍掉你的手，任何你想的到提醒方式。

Alright guys, let’s recap!

讓我們來做個總結吧！

Today, you learn 4 steps for beating your bad habit.

今天，你學到了打敗壞習慣的四個步驟。

You decided what you have that you wanted to kick.

你決定哪些是你想戒除的習慣。

You figured out your triggers for this bad habit and you decided on ways to avoid and replace these triggers with healthier alternatives.

你找出這些壞習慣的誘發因子，接著訂出避免的方法，並用更健康的選擇來取代。

If all else fails, you learn to enlist your friends in the fight.

如果這些都失敗了，你可以試著把朋友加進你的作戰陣容。

Tweet us at WatchWellCast.

你可以在推特留訊息給我們。

Email us at watchwellcast@gmail.com or leave a comment down below.

寄信給我們至 [email protected]，或是在下方留言。

We’ll see you next time!

我們下次見！