如何戒除壞習慣：英語精讀講義

This episode is supported by Blue Apron. 文化背景

本集節目由 Blue Apron 贊助。

We all have habits we'd like to break, 文法

我們每個人都有一些想戒掉的習慣，

whether it's biting your fingernails, smoking, or eating late at night. 文法

像是咬指甲、抽菸，或是半夜吃東西。

But why are these habits so hard to break?

但這些習慣為什麼這麼難改掉？

Perhaps you think your day is made up of deliberate conscious decisions, 片語動詞

也許你以為，自己的一天是由一個個經過深思熟慮的有意識決定組成的，

but in reality, 表達脈絡

但其實，

a University of Duke study found that 45% of your everyday behaviors

杜克大學的一項研究發現，你日常行為中有45%

are actions that you repeat every day and tend to do in the same location. 文法

是每天都會重複，而且往往在同一個地點進行的動作。

These are your habits.

這些就是你的習慣。

Habits are attributed to one of the most primitive structures in your brain, 片語搭配

習慣與大腦中最原始的結構之一有關，

the basal ganglia, 文化背景

也就是基底核，

the same region that helps control processes such as breathing and swallowing.

這個區域也負責協助控制呼吸和吞嚥等過程。

In an MIT experiment,

在麻省理工學院的一項實驗中，

a mouse sits behind a gate of a T-shaped maze where to the left is a piece of chocolate. 文法

一隻小鼠待在一個T字形迷宮的閘門後方，迷宮左邊放著一塊巧克力。

When the door clicks,

當閘門發出「喀噠」聲時，

the mouse explores the maze, sniffing and scratching at the walls. 文法

小鼠會一邊四處嗅聞、搔抓牆壁，一邊探索迷宮。

First, 表達脈絡

一開始，

it explores to the right and then to the left,

牠先探索右邊，再轉向左邊，

eventually finding the chocolate.

最後找到了巧克力。

A scan of the basal ganglia shows it's working furiously throughout the whole process.

掃描結果顯示，基底核在整個過程中都異常活躍。

However,

不過，

after a week of training,

經過一週的訓練後，

the mouse runs immediately towards the chocolate once the gate clicks.

閘門一發出「喀噠」聲，小鼠就會立刻朝巧克力跑去。

At this point, 表達脈絡

這時，

there's very little brain activity once the gate clicks,

閘門發出聲響後，大腦幾乎沒有什麼活動，

and the brain doesn't fire back up again until it reaches the chocolate. 講解

直到小鼠抵達巧克力前，大腦才會再次活躍起來。

Our brains seek to minimize effort and space, 片語搭配

我們的大腦會盡量節省精力和空間，

and this kind of automatic brain behavior is referred to as chunking. 片語搭配

這種大腦自動運作的行為稱為「組塊化」。

Chunking aids in creating a new habit pattern in cells of the brain. 片語搭配

組塊化有助於在腦細胞中形成新的習慣模式。

It's like a task you do every day that you no longer really have to think about, 講解

就像你每天都會做、如今幾乎不必思考的事情，

brushing your teeth, or backing out of your driveway, 片語動詞

比如刷牙，或倒車駛出自家車道，

skills that were once difficult to master, 表達脈絡

這些技能曾經很難掌握，

but now become automatic.

如今卻變成了自動行為。

This process is a three-step loop.

這個過程是一個由三個步驟構成的循環。

Step one is the cue, 表達脈絡

第一步是提示，

which for the mouse is the click of the gate.

對小鼠來說，就是閘門發出的「喀噠」聲。

Step two is routine,

第二步是慣常行為，

run through the maze,

也就是跑過迷宮，

and step three is the reward,

第三步則是獎勵，

in this case, chocolate.

在這裡就是巧克力。

The cue and reward eventually intertwine, 慣用語

最後，提示和獎勵會交織在一起，

creating anticipation and cravings, 文法

產生期待與渴望，

another essential part of habits.

這是習慣的另一個關鍵部分。

Because we go into automatic mode during routines, 慣用語

因為在進行慣常行為時，我們會進入自動模式，

our brain stops fully participating in decision making. 片語搭配

大腦就不再完全參與決策。

Our habits will automatically unfold every time there is a cue. 文法

每當提示出現，我們的習慣就會自動啟動。

These habits can be so entrenched that the reward doesn't even have to be good. 講解

這些習慣可能根深蒂固到連獎勵好不好都無所謂。

A study of habitual popcorn eaters at the movies

一項針對在電影院習慣吃爆米花者的研究

found that they were minimally impacted by hunger or how much they liked the food, 用詞

發現，飢餓程度或他們有多喜歡這種食物，幾乎不會影響他們，

and they ate the same amount of popcorn regardless of whether it was stale or fresh. 文法

不論爆米花是放久了還是新鮮的，他們吃下的量都一樣。

Our habits often overrule what we know is good for us. 用詞

即使明知道怎麼做對自己有益，我們也常常還是會被習慣牽著走。

For example,

舉例來說，

a study of America's Take 5 campaign to encourage citizens to eat five fruits and vegetables a day 文法

一項針對美國「Take 5」活動的研究，該活動鼓勵民眾每天吃五份蔬果，

found the program was effective in educating the public, 文法

發現這項計畫在教育大眾方面確實很有效，

but an assessment found that it did not change American intake, 用詞

但評估結果顯示，它並未改變美國人的蔬果攝取量，

where only 11% met the goal.

只有11%的人達成了目標。

It changed people's intentions, 表達脈絡

它改變了人們的意願，

but not their habits.

卻沒有改變他們的習慣。

So, what are you to do? 語氣意圖

那麼，你該怎麼辦？

Charles Duhigg,

查爾斯．杜希格，

author of The Power of Habit,

也就是《習慣的力量》一書的作者，

gives an example of buying a cookie every day around 3:15 p.m. at work.

舉了一個例子：他每天上班時，下午3點15分左右都會買一塊餅乾。

The cue is 3:00,

提示是下午3點，

but the reward is a bit more complicated, 片語搭配

但獎勵就複雜一些，

as the cookie can be a bundle of many rewards. 慣用語

因為一塊餅乾可能包含多重獎勵。

It could be a relief from hunger or an energy boost,

獎勵可能是緩解飢餓，或讓人補充能量，

satiating a craving for something sweet, 片語搭配

也可能是滿足對甜食的渴望，

or it could be a nice break from work, 片語搭配

還可能是讓人暫時放下工作，好好休息一下，

or even an opportunity to talk to people.

甚至是一個與人聊天的機會。

Duhigg wanted to break his cookie habit,

杜希格想戒掉每天吃餅乾的習慣，

and after some trial and error, 慣用語

經過一番反覆嘗試，

discovered that what he really craved was socialization that came from buying the cookie. 文法

他發現自己真正渴望的，其實是買餅乾時帶來的社交互動。

So, around 3:00,

於是，每到下午3點左右，

he would get up and find someone to gossip with for 10 minutes instead. 片語搭配

他就會起身，找個人聊10分鐘八卦。

By using the same cue and the same reward of socialization, 文法

藉由保留相同的提示，並獲得同樣的社交獎勵，

he was able to break the cookie habit.

他成功戒掉了吃餅乾的習慣。

But what about habits that you don't always notice, 表達脈絡

但那些你不一定總能察覺的習慣呢，

like biting your nails?

比如咬指甲？

Psychologists suggest that first,

心理學家建議，首先，

you think about when you bite your nails.

想一想自己通常會在什麼時候咬指甲。

Are you nervous or bored?

是因為緊張，還是因為無聊？

In the case of boredom, 片語搭配

如果是因為無聊，

nail biting offers a physical stimulation.

咬指甲就能帶來身體上的刺激。

So, next,

那麼接下來，

you need to mark down every time in your day you feel bored and have the compulsion to bite your nails. 講解

你需要記下每天每次感到無聊、忍不住想咬指甲的時刻。

Maybe that's five times a day,

也許一天有5次，

maybe it's 28.

也許有28次。

But then you want to implement a competing response. 用詞

接著，你要採取一種與咬指甲相抗衡的反應。

Whenever you feel the desire to bite,

每當你想咬指甲時，

you immediately put your hands in your pockets.

就立刻把雙手插進口袋。

Next,

然後，

find a substitute that provides a quick physical stimulation,

找一個能迅速帶來身體刺激的替代動作，

like rubbing your arm or tapping your knuckles on the desk.

比如摩擦手臂，或用指關節輕敲桌面。

This allows for one habit to be replaced by another with a similar reward, 文法

這樣就能用另一個帶來類似獎勵的習慣，取代原本的習慣，

but also uses the same cue.

同時還沿用相同的提示。

So,

所以，

when you're ready to take on a bad habit, 片語動詞

當你準備對付一個壞習慣時，

just remember, figure out what your body is actually craving, 講解

只要記住：弄清楚你的身體真正渴望的是什麼，

use the same cue and a reward that serves the correct purpose, 片語搭配

沿用相同的提示，並選擇能真正滿足需求的獎勵，

and be patient to help build that new habit.

再保持耐心，幫助自己養成這個新習慣。

Now,

現在，

if your bad habit involves food,

如果你的壞習慣和食物有關，

our sponsor for today's video,

那麼本集影片的贊助商，

which is Blue Apron,

也就是 Blue Apron，

has a perfect solution for you.

正好為你準備了一個完美的解決方案。

Right now,

現在，

they're giving the first 100 people to sign up with our link, 講解

透過我們的連結註冊的前100人，

you can find it in the description,

連結就在影片說明欄裡，

$40 off their first two weeks with their food service. 用詞

使用他們的餐點配送服務，前兩週可享40美元折扣。

Not only is Blue Apron an awesome way to be more health-conscious with your food, 文法

Blue Apron 不只能讓你在飲食上更注重健康，

but it helps you to cook at home more,

還能幫助你更常在家下廚，

which is something that you know,

而這件事，你也知道，

we've struggled with all our life.

我們一直都不太擅長。

They actually deliver farm-fresh ingredients right to your door in a little refrigerated pack 講解

他們會把農場的新鮮食材裝進小型保冷包，直接送到你家門口，

in the exact portions you need for the recipes,

分量也完全按照食譜所需配好，

which I think is pretty cool. 用詞

我覺得這點滿酷的。

Yeah.

對啊。

Not only are you going to be getting a yummy and healthy meals,

你不但能吃到美味又健康的餐點，

but it'll be helping you to learn how to cook

還能藉此學會做菜，

because the recipes change every week

因為食譜每週都會更新，

and they're step-by-step 用詞

而且會一步一步教你怎麼做，

and it's awesome to follow.

跟著做非常方便。

There are also different types of plans to choose from 文法

此外，還有多種不同方案可供選擇，

depending on how many people you're cooking for, 文法

視你要煮給多少人吃而定，

whether it's like a family

無論是一家人，

or a couple like us,

還是像我們這樣的情侶，

just two people.

就兩個人。

And they have meals per week,

他們也提供每週餐點方案，

and all the meals take under 40 minutes. 片語搭配

而且所有餐點都能在40分鐘內做好。

Thank you so much to Blue Apron for sponsoring this video.

非常感謝 Blue Apron 贊助本集影片。

Make sure you subscribe,

別忘了訂閱，

and we will see you next time

我們下次再見，

for a new animated science video.

為你帶來一部全新的科學動畫影片。

See you later.

回頭見。