2026年6月英语六级听力真题 卷二 录音 1

Recording One

录音1

Many people, myself included, have multiple areas of life they would like to improve.

包括我在内，很多人都想要改善生活里多个方面。

For example, I would like to reach more people with my writing, to lift heavier weights at the gym, and to start practicing mindfulness more consistently.

举例来说，我希望自己的文字能够影响更多人、在健身房举起更重的重量，还能开始坚持练习正念。

Those are just a few of the goals I find desirable, and you probably have a long list yourself.

这些只是我众多想要达成的目标中的一小部分，想必你也有着长长的目标清单。

The problem is, even if we are committed to working hard on our goals, our natural tendency is to return to our old habits at some point.

问题在于，即便我们下定决心为目标努力，我们天生总会在某个时刻重拾旧习惯。

Making a permanent lifestyle change is really difficult.

想要永久改变生活方式是一件十分困难的事。

Recently I’ve come across a few studies that will make these difficult lifestyle changes a bit easier.

最近我看到几项研究，能让这些艰难的生活方式改变变得轻松一些。

As you’ll see, however, the approach to mastering many areas of life is somewhat counter-intuitive.

不过你会发现，想要做好生活中诸多事情的方法，有点违背直觉。

Research has shown that you are two to three times more likely to stick with your habits if you make a specific plan for when, where, and how you will perform the behavior.

研究表明，如果你针对行动的时间、地点与方式制定详细计划，你坚持养成习惯的概率会提升至原来的2至3倍。

For example, in one study, scientists asked people to fill out a sentence to specify during the next week they would do at least 20 minutes of vigorous exercise on which day, at what time of a day, and at or in what place.

例如在一项研究里，科学家让受试者填写一句话，明确写出下周在哪一天、哪个时间段、在什么地点进行至少20分钟的高强度运动。

Researchers found that people who filled out this sentence were two to three times more likely to actually exercise compared to a control group who did not make plans for their future behavior.

研究人员发现，相较于没有为后续行动做规划的对照组，填写了这份计划的人真正付诸运动的概率高出2至3倍。

Psychologists call these specific plans implementation intentions because they state when, where and how you intend to implement a particular behavior.

心理学家将这类具体计划称作「执行意图」，因为它们明确了你打算在何时、何地、以何种方式执行某一项行为。

However, follow-up research has discovered implementation intentions only work when you focus on one thing at a time.

但后续研究发现，执行意图只有在你一次只专注一件事时才能起效。

In fact, researchers found that people who tried to accomplish multiple goals were less committed and less likely to succeed than those who focused on a single goal.

事实上研究人员发现，一心想要完成多个目标的人，投入程度更低，成功概率也比不上只专注单个目标的人。

Another science-based reason to focus on one thing at a time is that when you begin practicing a new habit, it requires a lot of conscious effort to remember to do it.

一次只专注一件事还有一个科学依据：当你刚开始培养新习惯时，需要耗费大量有意识的精力，才能记得去完成这件事。

After a while, however, the pattern of behavior becomes easier.

但一段时间过后，这套行为模式执行起来就会轻松许多。

Eventually, your new habit becomes a normal routine, and the process is more or less mindless and automatic.

最终，新习惯会变成日常惯例，做这件事时几乎不用动脑，自然而然就能完成。

The most important thing to note is that there is some tipping point at which new habits become more or less automatic.

需要重点注意的是，新习惯会存在一个临界点，跨过这个节点后习惯基本就能自主形成。

The time it takes to build a habit depends on many factors, including how difficult the habit is, your genetics and more.

养成一个习惯所需的时长由诸多因素决定，包括习惯本身的难度、个人基因等等。

Questions 16 to 18 are based on the recording you have just heard.

第16至18题基于你刚刚听到的录音。

Question 16. What does the speaker say is really difficult?

说话者认为什么才是真正困难的？

Question 17. What did researchers find about people with implementation intentions?

关于具有执行意图的个体，研究人员发现了什么？

Question 18. According to the speaker, what is required of you when you begin practicing a new habit?

根据说话者的看法，当你开始养成新习惯时，需要什么？

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