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So if you're like me you probably have at least a few bad habits you would like to break.
But it's tough because no matter how hard I try, I seem to slip back into the same old
routines again and again.
In the last decade we've learned a lot about how habits work.
That's Charles Duhigg, author of the book, "The Power of Habit."
In particular we've learned the neurological structure of a habit.
He says we tend to think of habits as a single thing, but actually, each habit has
three components. There's a cue which is like a trigger for a behavior to start, and then
there is a routine which is the behavior itself, and then finally a reward, which is how our
brain learns to encode that automatic behavior for the future.
And one of the big differences is that for years when people thought about habits, they
focused in on the routine, on the behavior.
But what we now know is that it's these cues and these rewards that really shape how habits occur and how to change them.
And Charles says that whether we like it or not, this kind of habit formation is endemic to
our brain.
And what it will do is our brain will latch on to a cue that it associates with a behavior
and a particular reward. And over time, that cue and that reward become more and more
and more sort of intertwined. The inner part of your brain, the basal ganglia will relate
them together. And the behavior that is associated with that, that will just sort of happen automatically.
But Charles says the good news is we can also use this knowledge to our advantage.
There was a big study that was done about how to create exercise habits. And so what
they did is they told a group of people, "Okay, first of all choose an obvious cue: always
go running at the same time every day or put your workout clothes next to your bed so that
you see them first thing when you wake up." And then they said, "Go for a run or go workout
and when you get back from exercising, give yourself a small piece of chocolate."
Now this is kind of counterintuitive, right? Because people who are exercising are trying
to lose weight, not eat more chocolate. And yet what the researchers knew is that their
brain needed that reward. The basal ganglia needed some reward. But what they found was
that people who ate a small piece of chocolate after coming home from a run or a workout,
they were much more likely to start exercising habitually.
So according to Charles, whether you want to break a habit, or start a new habit, the
key is to divide the habit into its component parts: cue, routine and reward, and design
it for the result that you want.
Hey guys, my name is Kirsten from Epipheo and we would love to hear from you about what
you think a great reward is for you to make or break a habit. So, leave us a comment down
below in the comment section and let us know. We come out with a video every week that we
hope will change your life. And next week we are talking about how you can say, "No,"
to pretty much anything. So hit subscribe and we will see you next week!
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習慣的力量 The Power of Habit [Epipheo.TV]

169147 分類 收藏
VoiceTube 發佈於 2015 年 2 月 22 日   劉老 翻譯

影片簡介

1a few0:09
a fewfew 你還分不清楚嗎? a few 是一些,但是 few 卻是指極少數,比 a few 要少得多喔!這兩個數量形容詞都是用來修飾可數名詞,認識一下其他容易搞混的「一些」:
修飾可數-a number of, some
修飾不可數-a little  (一些), little (很少), a great deal of, a large amount of
可修飾兩者- a lot of, a quantity of, plenty of

延伸學習:to name a few 這個片語就是列舉出一些的意思,用法和 etcand so on 一樣放在句尾。
E.g., Our courses include economy, accounting, managing to name a few.
我們的課程包含經濟、會計、管理...等等。
etc, and so on 可以直接代換 to name a few

2slip back into0:15
slip 有滑動的意思,加上 back 就是倒退、又回到的意思,後面可以加上一個實體的地方或是抽象的東西。
E.g., It is difficult for John to quit smoking, he can not help but slip back into the same when he feels anxious.
強很難戒菸,他感到焦慮時就會情不自禁的和以前一樣想抽菸。

不好的習慣像影子一樣跟著你揮之不去嗎?秒懂打破壞習慣的必勝秘笈!
*同場加映

壞習慣到底要如何完全戒掉?



3trigger0:35
trigger 除了是手槍上的扳機,也可以當動詞,有觸發、引起的意思,來看一些跟 trigger 有關的用法:
hair trigger 易怒的
trigger-happy 好戰的
quick on the trigger  機靈的;敏捷的

4endemic1:05
local 更好用的 endemic本意是風土的、地方的, 源自於字根 demdem 代表人民的意思,加上有進入意思的字首 en- 就衍生出在人民之中、地方性的意思。
E.g., Piranha is endemic in the amazon rainforest.
食人魚是亞馬遜雨林特有的。

5latch on to1:06
latch 有抓住的意思,抓住某樣東西就是理解的意思,也可以用 catch on 代換喔!
E.g., Did you latch on to the theory what professor taught last week?
你能理解教授上週教的那個理論嗎?

6counterintuitive1:53
counter 是相反的;intuitive 是直覺的,相反的直覺就是指出人意料,與預期不符合的。
E.g., Great discovery uaually comes from the counterintuitive result of experiment.
偉大的發明時常來自實驗中令人出乎意料的結果。


戒掉一個壞習慣、養成一個好習慣都是看似渺小卻影響久遠的改變,讓小小的改變給你嶄新的每一天吧!
來聽聽 Cecile 用人生寫出關於改變的故事
*同場加映

【TED】勇於改變

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  1. UrbanDictionary 俚語字典整合查詢。一般字典查詢不到你滿意的解譯,不妨使用「俚語字典」,或許會讓你有滿意的答案喔