人教版英语选修第三册 unit 2 Reading and Thinking

HABITS FOR A HEALTHY LIFESTYLE

健康的生活习惯

As teenagers grow up, they become more independent and start making their own decisions.

随着青少年的成长，他们变得更加独立，开始自己做决定。

However, during this period, it can be easy for some of them to form bad habits.

然而，在这个时期，有些青少年很容易养成不良习惯。

These bad habits, if left unchecked, could lead to more serious ones when they become adults.

这些不良习惯如果不加以控制，等到他们成年后，可能会演变成更严重的问题。

For example, some of them may become involved in tobacco or alcohol abuse, which can lead to physical and mental health problems.

例如，部分青少年可能染上烟酒恶习，从而引发生理与心理健康问题。

To prevent harmful habits like these from dominating a teenager’s life is essential.

阻止这类有害习惯支配青少年的生活至关重要。

They must learn to recognise bad habits early and make appropriate changes.

他们必须学会尽早识别不良习惯，并做出恰当的调整。

To change bad habits is never easy, even with many attempts.

改掉坏习惯从来都不容易，即便尝试很多次也是如此。

There is a famous saying based on the philosophy of Aristotle: “We are what we repeatedly do.”

亚里士多德的哲学理念中有一句名言：“重复的行为造就了我们。”

In many ways, our lifestyle is the sum of choices we have made.

从很多方面来说，我们的生活方式，是我们一次次选择叠加而成的结果。

We make a choice to do something, and then we repeat it over and over again.

我们选择去做某件事，然后一遍又一遍地重复。

Soon that choice becomes automatic and forms a habit that is much harder to change.

久而久之，这种选择变成下意识的行为，形成难以更改的习惯。

The good news is that we can change, if we understand how habits work.

好消息是，只要弄懂习惯的形成原理，我们就能够做出改变。

According to modern psychology, we must first learn about the “habit cycle”, which works like this:

根据现代心理学理论，我们首先要了解“习惯循环”，它的运行机制如下：

• Firstly, there is a “cue”, an action, event, or situation that acts as a signal to do something.

•首先，存在一个“提示”，也就是触发某种行为的动作、事件或场景。

• Secondly, there is a “routine”, the regular action you take in response to the cue.

•其次，存在一个“惯例”，即你受到提示后做出的固定行为。

• Thirdly, there is the “reward”, the good thing or feeling we get from the routine.

•第三，存在一个“奖励”，也就是我们从这套惯例行为中获得的益处或愉悦感受。

For example, when we feel unhappy (cue), we eat lots of unhealthy snacks (routine), which makes us feel happy (reward).

例如：当我们感到不开心时（提示），就大量吃不健康零食（惯例），以此获得愉悦感（奖励）。

The reward makes us much more likely to continue the cycle, and the bad habit of relying on unhealthy snacks is formed.

这份愉悦的奖励会促使我们不断重复这一循环，依赖不健康零食的坏习惯就此形成。

To facilitate a positive change in our bad habits, we must first examine our bad habit cycles and then try to adapt them.

想要推动坏习惯向积极方向转变，我们先要审视自身的坏习惯循环，再尝试调整它。

We can do this by combining the information from our habit cycles with our own positive ideas.

我们可以结合习惯循环里的规律，搭配自身积极的想法来实现调整。

For example, we could try to replace a negative routine with something more positive.

举个例子，我们可以用积极的行为替换消极的惯例行为。

So, when we feel unhappy again (cue), rather than eat snacks, we could listen to some of our favourite music instead (routine), which will make us feel relaxed (reward).

于是，当再次感到低落时（提示），我们不再吃零食，转而聆听喜爱的音乐（惯例），以此收获放松的感受（奖励）。

Aside from changing bad habits, we can also use the habit cycle to create good habits.

除了改造坏习惯，我们同样可以利用习惯循环培养好习惯。

For example, when we come to an escalator (cue), our normal routine is to ride it, but we could change this routine into something more positive by taking the stairs instead.

比如，走到自动扶梯前（提示），我们习惯性搭乘扶梯，但我们可以更换惯例，选择走楼梯，做出更有益的选择。

Many of us try to change bad habits quickly, and if we are not successful straight away, we often become pessimistic and give up.

很多人急于快速改掉坏习惯，一旦没能立刻见效，就容易心生悲观、选择放弃。

In fact, the most successful way to change is not suddenly, but over a period of time.

事实上，有效的改变不会一蹴而就，而是需要一段时间循序渐进。

As the Chinese philosopher Lao Zi wrote, “A journey of a thousand miles begins with a single step.”

正如中国思想家老子所言：“千里之行，始于足下。”

One step seems small, but it is essential.

一小步看起来微不足道，却不可或缺。

To reach the goal of change, a person must show some discipline and repeatedly take many small steps.

想要实现改变的目标，人必须拥有自制力，持续迈出无数个小步伐。

After all, it is not easy to break bad habits.

毕竟，摒弃坏习惯本就不是一件容易的事。

For young people, there is plenty of time to change bad habits.

年轻人拥有充足的时间去改正坏习惯。

However, there is no “magic pill” or delete button that will help you; you have to think about your bad habits and decide on some changes.

但是，世上不存在能帮你摆脱陋习的“神药”或是删除键；你需要正视自身的坏习惯，并下定决心做出改变。

You have the power to build a happy and healthy life full of good habits!

你完全有能力打造充满好习惯、幸福健康的生活！

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