第375期:讀懂這三個單詞助你改掉自己的壞習慣
讀懂這三個單詞助你改掉自己的壞習慣
New Words:
trigger n. 扳機；[電子] 觸發器；
alternate vi. 交替；輪流
alternative adj. 供選擇的；選擇性的；交替的
replacement n. 更換；復位；
temptation n. 引誘；誘惑物
switch off（用開關）關掉；切斷（電源）
consistency n. [計] 一致性；稠度；相容性
1. Control: Master your desire
控制：控制你的慾望
Identify your triggers
確定你的誘因
It's important to identify what is triggering you to continually act out your bad habit. This isn't always an easy step because our habits have been built up over a long period of time.
確定是什麼觸發你不斷地表現出你的壞習慣。這點很重要。這並不容易，因爲我們一個習慣已經養成了很長時間。
Self-reflect
自我反省
What comfort are you getting from this habit?
Why do you need comfort?
你從這種習慣中得到了什麼安慰？
你爲什麼需要安慰？
rnate: Find a replacement
替換：找到替代品
Find a positive alternative habit
找一個積極替代習慣
Once you think you've discovered your trigger, try to find a similar but healthy option. By doing this, you aren't getting rid of the act altogether like you would if you completely gave something up with nothing to fill that void. This helps your brain accept the improved habit more.
一旦你認爲你已經發現了你的誘因，試着找到一個類似但健康習慣。通過這樣，你不會完全擺脫你之前的習慣，也不至於讓你完全放棄，無法填補心中的空缺。這有助於你的大腦接受改善的習慣。
Create a defense plan
制定防禦計劃
Think of things you can do when the temptations come. For example, if you want to check your phone less, ask your friend or partner to keep it for you or switch it off and read a book.
想一想當誘惑來臨時你能做些什麼。例如，如果你想少看手機，請你的朋友或伴侶爲你保管或是關機然後讀一本書。
3. Delete: remove temptations
刪除：刪除誘惑
Remove stuff that reminds you of the bad habit
拿走那些讓你想起壞習慣的東西
Getting rid of anything that reminds you of your bad habit is essential.
擺脫任何提醒你壞習慣的事情是必要的。
Avoid all kinds of temptations
避免各種誘惑
In the same vein, avoid places or people that you know will tempt you back into that bad habit. Don't go to the supermarket on an empty stomach to avoid the temptation to buy trashy snacks.
同樣，避免那些讓你重染壞習慣的地方或人不要空着肚子去超市，避免購買垃圾零食。
Bad habits are easy to form and making changes can seem difficult but remember that it's all about consistency and repetition.
壞習慣很容易養成，做出改變似乎很難，但要記住，一定要持續的堅持和重複。
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