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Personal Development & Goal Setting

Seeking Advice on Habit Formation

寻求习惯养成建议

A person is asking a more experienced individual for advice on how to build a new positive habit (e.g., daily exercise, reading) or break a negative one, discussing various techniques like habit stacking or environmental design.

一个人正在向一个更有经验的人请教如何养成一个新的积极习惯（如每日锻炼、阅读）或戒掉一个消极习惯，讨论各种技巧，如习惯叠加或环境设计。

对话

聆听并跟进对话

1
Sarah (Female)
Hey Michael, I've been trying to build a new habit – reading for 30 minutes every morning – but I'm really struggling to stick with it. Do you have any advice?
嘿，迈克尔，我一直在努力养成一个新习惯——每天早上阅读30分钟——但我真的很难坚持下去。你有什么建议吗？
2
Michael (Male)
Absolutely, Sarah. Habit formation can be tricky, but there are some techniques that really help. Have you considered 'habit stacking'?
当然，莎拉。习惯养成可能很棘手，但有些技巧确实很有帮助。你有没有考虑过“习惯叠加”？
3
Sarah (Female)
Habit stacking? I'm not sure I know what that is.
习惯叠加？我不太确定那是什么。
4
Michael (Male)
It's basically linking a new desired habit to an existing, established habit. For example, if you already drink coffee every morning, you could stack reading right after that. 'After I drink my coffee, I will read for 30 minutes.'
它基本上是将一个新的理想习惯与一个现有的、已建立的习惯联系起来。例如，如果你每天早上都喝咖啡，你可以在喝完咖啡后马上开始阅读。‘喝完咖啡后，我将阅读30分钟。’
5
Sarah (Female)
Oh, that makes sense! So, instead of trying to find a whole new time slot, I'm just adding it to something I already do automatically.
哦，这有道理！所以，我不是试图找一个新的时间段，而是把它添加到我已经自动做的事情中。
6
Michael (Male)
Exactly. And another thing to consider is environmental design. Make it easier to do the good habit and harder to do the bad one. For reading, maybe put the book right on your bedside table or next to your coffee maker.
没错。另一件要考虑的事情是环境设计。让好的习惯更容易养成，让坏的习惯更难养成。对于阅读，也许可以把书放在你的床头柜上或者咖啡机旁边。
7
Sarah (Female)
That's a great point! My book is usually somewhere on the bookshelf, out of sight, out of mind. I'll try putting it somewhere more obvious.
这说得很有道理！我的书通常放在书架上某个地方，眼不见心不烦。我会试着把它放在更显眼的地方。
8
Michael (Male)
Definitely. Make it effortless to start. And don't forget to track your progress, even if it's just a simple calendar checkmark. Seeing those streaks can be really motivating.
当然。让它毫不费力地开始。别忘了追踪你的进展，即使只是简单的日历勾选。看到那些连续的记录真的会很有动力。

词汇

对话中的必备词汇和短语

habit

A habit is a regular action or behavior that you do almost without thinking, like brushing your teeth every day. In this dialogue, it's used to talk about forming new positive habits for self-improvement.

习惯是一种几乎不经思考的常规行动或行为，比如每天刷牙。在这个对话中，它用于谈论形成新的积极习惯以实现自我提升。

stick with it

This phrase means to continue doing something even when it's difficult. It's a common expression for persistence, like 'I can't stick with my diet.' Here, Sarah uses it to describe struggling to keep her reading habit.

这个短语的意思是即使困难也要继续做某事。它是表达坚持力的常见说法，比如“我坚持不住我的饮食计划”。在这里，Sarah用它来描述努力保持阅读习惯的挣扎。

habit stacking

Habit stacking is a technique where you attach a new habit to an existing one to make it easier to remember and do. For example, 'After I brush my teeth, I will meditate.' It's a practical strategy for building routines.

习惯堆叠是一种技术，你将新习惯附加到现有习惯上，使其更容易记住和执行。例如，'刷牙后，我会冥想。' 这是构建例行公事的实用策略。

tricky

Tricky means difficult or complicated to do or understand. In conversations about challenges, it's used casually, like 'Learning guitar is tricky at first.' Michael says habit formation can be tricky.

Tricky 意思是做起来困难或理解起来复杂。在关于挑战的对话中，它被随意使用，比如‘学吉他是最初棘手的。’Michael 说习惯养成可能棘手。

environmental design

Environmental design refers to arranging your surroundings to support good habits and discourage bad ones, like placing fruits on the counter to eat healthier. It's a key concept in personal development for making changes easier.

环境设计指的是安排你的周围环境来支持好习惯并阻止坏习惯，比如把水果放在柜台上以吃得更健康。它是个人发展中的一个关键概念，用于使改变更容易。

streaks

Streaks are continuous sequences of successful actions, like checking off days on a calendar for completing a habit. Seeing streaks motivates people to keep going, as Michael explains for tracking progress.

连胜是成功行动的连续序列，就像在日历上为完成习惯而打勾日子一样。看到连胜会激励人们继续前进，正如Michael为跟踪进度所解释的。

关键句型

需要记住和练习的重要短语

I've been trying to build a new habit – reading for 30 minutes every morning – but I'm really struggling to stick with it.

This sentence uses present perfect continuous 'I've been trying' to show an ongoing effort, and 'struggling to stick with it' is an idiomatic expression for difficulty in persisting. It's useful for describing personal challenges in goal-setting conversations.

这个句子使用了现在完成进行时 'I've been trying' 来表示持续的努力，'struggling to stick with it' 是表示坚持困难的习惯用语。它在描述设定目标对话中的个人挑战时很有用。

Habit formation can be tricky, but there are some techniques that really help.

This sentence contrasts difficulty ('can be tricky') with solutions ('techniques that really help') using 'but' for balance. 'Really help' emphasizes effectiveness. Use this pattern to give advice on overcoming problems in self-improvement talks.

这个句子使用“but”来平衡地对比了困难（“can be tricky”）与解决方案（“techniques that really help”）。“Really help”强调了有效性。在自我提升演讲中，使用这种模式来给出克服问题的建议。

It's basically linking a new desired habit to an existing, established habit.

Here, 'basically' simplifies an explanation, and 'linking...to' shows connection. 'Desired' means wanted, and 'established' means well-formed. This structure is great for defining concepts clearly when teaching or advising on habits.

在这里，'basically'简化了解释，'linking...to'显示了连接。'Desired'意思是想要的，'established'意思是已形成的。这种结构在教授或建议习惯时，非常适合清晰定义概念。

Make it easier to do the good habit and harder to do the bad one.

This imperative sentence gives direct advice using 'make it + adjective + to infinitive' for suggestions. It's a practical command form useful in motivational discussions, focusing on environmental changes for habit building.

这个祈使句使用 'make it + 形容词 + to 不定式' 给出直接建议，用于建议。它是一种实用的命令形式，在激励性讨论中很有用，专注于习惯养成的环境变化。

Seeing those streaks can be really motivating.

This uses 'seeing...can be' to express a general benefit, with 'really motivating' as an intensifier. 'Streaks' refers to chains of success. Use this to explain how tracking progress encourages continued effort in personal growth scenarios.

这使用了 'seeing...can be' 来表达一般益处，'really motivating' 作为加强语。'Streaks' 指的是成功链。可以用这个来解释跟踪进度如何在个人成长情境中鼓励持续努力。