Name: 為什麼壞習慣這麼難戒掉？ | 英文Podcast (Why Are BAD HABITS so Hard to BREAK | English Podcast)
Uploaded: 2026-03-19T04:51:53.000Z
Duration: 8 min 50 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

動名詞

Welcome back to the Simple English podcast, where we make learning English easy and fun while discussing important topics that affect our everyday lives.

歡迎回到 Simple English podcast，在這裡我們讓學英文變得簡單又有趣，同時討論影響我們日常生活的重要話題。

I'm your host for today and I'm really excited about our topic.

我是今天的主持人，我對今天的主題感到非常興奮。

Have you ever tried to break a bad habit but found it almost impossible to stop?

你有沒有試過戒掉一個壞習慣，卻發現幾乎不可能停止？

Maybe it's checking your phone too often, skipping exercise, or eating junk food.

也許是太常滑手機、跳過運動，或是吃垃圾食物。

No matter how hard we try, some habits just stick around, right?

不管我們多努力，有些習慣就是會一直跟著我們，對吧？

Well, today we're going to explore why bad habits are so hard to break and what we can do about it.

嗯，今天我們要來探討為什麼壞習慣這麼難戒，以及我們可以怎麼做。

And to help us understand more about this, we have Tom, a psychologist who has worked with many people trying to change their behaviors.

為了幫助我們更瞭解這件事，我們請來了 Tom，他是一位心理學家，曾與許多試圖改變行為的人合作過。

Don't forget to check out the free PDF file in the comment section below to get the full transcript and new vocabulary for this epixode.

別忘了到下方的留言區看看免費的 PDF 文件，裡面有這集 podcast 的完整逐字稿和新詞彙。

This is a topic I love discussing because so many people struggle with bad habits and it's really important to understand what's going on in our brains when we try to change.

這是個我非常喜歡討論的主題，因為很多人都在跟壞習慣奮鬥，而且瞭解我們大腦在試圖改變時的運作方式真的很重要。

Yes, I think this is something everyone can relate to.

對，我覺得這件事大家都能產生共鳴。

By the end of this episode, you'll have a better idea of why it's so difficult to break bad habits and and more importantly, how you can start changing them.

聽完這集，你會更瞭解為什麼戒掉壞習慣這麼難，更重要的是，你該如何開始改變它們。

Why are bad habits so difficult to break?

It seems like even when we know something is bad for us, we keep doing it.

對，就算我們知道有些事對我們不好，我們還是會繼續做。

The reason bad habits are hard to break is because they are deeply wired into our brains.

壞習慣之所以難戒，是因為它們深植於我們的大腦。

Every time we repeat a behavior, our brain strengthens the connection between that action and the feeling we get from it.

每次我們重複一個行為，我們的大腦就會加強那個動作和我們從中獲得的感覺之間的連結。

你可以想像成在森林中的一條小徑。

The more you walk down the same path, the clearer and easier it is to follow.

你走同一條路越多次，它就會變得越清晰、越容易走。

This is especially true for habits that give us a quick reward, like checking social media or eating junk food.

這對於會給我們快速獎勵的習慣尤其如此，像是滑社群媒體或吃零食。

So it's like our brains are making these shortcuts, right?

所以就像我們的大腦在製造這些捷徑，對吧？

They make it easier to keep doing something we're used to.

它們讓繼續做我們習慣做的事變得更容易。

Our brain loves shortcuts, especially when it involves something that gives us pleasure or reduces stress quickly.

我們的大腦很喜歡捷徑，特別是當這件事能快速帶給我們愉悅或減輕壓力時。

For example, let's say your stress after a long day at work.

舉例來說，假設你上班日結束後感到壓力很大。

If you've built a habit of reaching for a bag of chips to feel better, your brain will remember that it worked before.

如果你已經養成了吃一袋洋芋片來讓自己感覺好一點的習慣，你的大腦就會記得這招以前很有效。

The next time you're stressed, your brain will push you toward that same action without you even thinking about it.

下次你感到壓力時，你的大腦就會推著你去做同樣的事，你甚至不用思考。

So even though we know eating chips isn't the Best choice.

所以，即使我們知道吃洋芋片不是最好的選擇。

我們的大腦還是告訴我們，這是個快速解決的方法。

Yes, and that's where the real challenge comes in.

沒錯，這才是真正的挑戰所在。

它們是建立在一套獎勵系統上的。

In our brain, the problem is that these rewards are often short term.

在我們的大腦裡，問題在於這些獎勵通常是短期的。

Like, eating those chips makes you feel good for a few minutes, but

像是，吃洋芋片會讓你感覺好幾分鐘，但

So breaking a bad habit is really about fighting against those instant rewards.

所以，改掉壞習慣其實就是要對抗那些即時的獎勵。

How can we even begin to change a bad habit like that?

我們該怎麼開始改變像這樣的壞習慣呢？

One of the best ways to break a bad habit is to replace it with a better one.

改掉壞習慣最好的方法之一就是用一個更好的習慣來取代它。

Our brains can't just stop a habit, but they can rewire and learn a new one.

我們的大腦無法停止一個習慣，但它可以重新學習並學會一個新的習慣。

For example, if you usually eat chips when you're stressed, you could try taking a walk or drinking a glass of water instead.

舉例來說，如果你壓力大時通常會吃洋芋片，你可以試著改為散步或喝一杯水。

At first it might be difficult, but because your brain still wants that old reward.

一開始可能會有點難，因為你的大腦還是想要那個舊的獎勵。

But over time, the new habit will become stronger.

但隨著時間過去，新習慣會變得更強。

How long does it usually take for a new habit to stick?

通常需要多久，新的習慣才會真正建立起來？

On average, it takes about 21 to 30 days to form a new habit.

平均來說，大約需要 21 到 30 天才能養成一個新習慣。

But that doesn't mean it will always be easy.

但這不代表它會一直都很輕鬆。

You need to repeat the new behavior often, just like you repeated the old one.

你需要經常重複新的行為，就像你重複舊的行為一樣。

Eventually, your brain will create a new path and the old habit will start to fade.

最終，你的大腦會開闢一條新路徑，舊習慣也會開始淡化。

So patience and persistence are really important.

I guess it's like learning a new language.

It takes time and effort, but once you stick with it, it becomes easier.

這需要時間和努力，但只要你堅持下去，就會變得更容易。

Just like learning a language or practicing a sport, breaking a habit is a process.

就像學習語言或練習運動一樣，戒掉一個習慣是一個過程。

The more you work on it, the better your brain becomes at creating new connections.

你越努力，你的大腦就越擅長建立新的連結。

Now it's time for our fun fact of the day.

現在是我們今天的趣味知識時間。

Did you know that one of the hardest habits to break is smoking?

你知道最難戒掉的習慣之一是抽菸嗎？

Studies have shown that nicotine, which is found in cigarettes, changes the brain in ways that make it extremely difficult for people to quit.

研究顯示，香菸中的尼古丁會改變大腦，讓人極難戒菸。

In fact, nicotine is so addictive that some scientists compare it to drugs like cocaine or heroin.

事實上，尼古丁的成癮性很強，有些科學家將其比作古柯鹼或海洛因等毒品。

Nicotine hijacks the brain's reward system, making it crave the feeling over and over again.

尼古丁會劫持大腦的獎勵系統，讓大腦不斷渴望那種感覺。

That's why many people find it so hard to quit smoking, even when they know the health risks.

這就是為什麼很多人即使知道健康風險，還是覺得很難戒菸。

But the good news is, with the right support and determination, even this tough habit can be broken.

不過好消息是，只要有適當的支持和決心，即使是這種難纏的習慣也能被打破。

I guess it goes to show that with enough effort, no habit is too hard to break.

我想這證明瞭，只要付出足夠的努力，沒有習慣是難以戒除的。

Alright, Tom, this has been such a helpful conversation.

好的，Tom，這真是個很有幫助的對話。

Because they're deeply connected to our brain's reward system.

因為它們深植於我們大腦的獎勵系統。

But the good news is, with time, effort, and

不過好消息是，只要花時間、努力

the right strategies, we can replace those bad habits with healthier ones.

並用對方法，我們就能用更健康的習慣取代壞習慣。

It's all about understanding how habits work and being patient with yourself as you try to change them.

重點是瞭解習慣的運作方式，並在改變習慣的過程中對自己有耐心。

It may take time, but it's absolutely possible.

這可能需要時間，但絕對是做得到的。

So for anyone listening out there who is trying to break a bad habit, don't give up.

所以，各位聽眾朋友，如果你們正在努力改掉壞習慣，請不要放棄。

Start small, be consistent, and soon you'll be on your way to a better version of yourself.

從小地方開始，持之以恆，很快你就會朝更好的自己邁進。

Thank you so much for joining us today, Tom.

Tom，非常謝謝你今天來參加我們的節目。

Your insights have been incredibly valuable.

I've really enjoyed being here and talking about this important topic.

我真的很開心能來這裡，聊聊這個重要的主題。

And thank you listeners for tuning in to the Simple English Podcast.

也謝謝聽眾朋友收聽 Simple English Podcast。

If you found this episode helpful, don't forget to like, subscribe and share it with your friends.

如果你覺得這集很有幫助，別忘了按讚、訂閱並分享給你的朋友。

Until next time, keep learning and keep growing.

下次見，持續學習，持續成長。

Now it's time to learn some important vocabulary related to the topic.

現在是時候來學習一些和主題相關的重要詞彙了。

It means a regular practice or behavior that is often done unconsciously.

它的意思是經常不自覺地做的一種規律的習慣或行為。

Checking your phone every morning has become a habit that's hard to break.

每天早上滑手機已經變成一個很難改掉的習慣了。