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HowtoBreakBadHabits
ImagineyouarestudyingEnglish. Perhapsyouarelearningnewwordsorexpressions. Butthenyoufeeltheneedtocheckyourphone. Perhapsyoulookonsocialmedia.
Youreturntoyourstudies, onlytolookagainatyourphoneashorttimelater. Thisprocess, whenrepeatedmanytimes, couldreduceyourabilitytolearnnewmaterial. Itiswhatyoumightcallabadhabit – acustomorrepeatedactionthathasanegativeeffectonyouoryourgoals.
Today, onEducationTips, wewillexplorehowyoucanbreakbadhabits, suchasrepeatedlycheckingyourphone.
InanearlierEducationTipsstory, weexploredhabits. Habitsarewaysofdealingwithissuesinyourenvironment. Youoftendonotthinkaboutthem.
Intheearlierreport, wediscussedhowhabitsaremade. Now, aquickreminderforyou. JamesClear, inhisbookAtomicHabits, describesafour-stepprocessbywhichhabitsaremade. Thesestepsarecue, craving, response, andreward.
Acueisasignal. Ittellsyourbraintodosomething: tobeginabehavior. Acravingisadesireforsomething. Theresponse, orreaction, isthehabitthatyouperform. Theresponsegivesyouareward.
"Rewardsaretheendgoalofeveryhabit," Clearwrites.
Inourcellphoneexample, thecueisseeingthecellphone. Thecravingisthedesireorurgetocheckyourphone. Theresponseischeckingyourphone. Therewardmightbeseeingsomethinginterestingonsocialmedia, forexample.
JamesClearnotesthattobreakbadhabits, youneedtothinkabouteachstepinthehabit-makingprocess.
Tobreakahabit, hewrites, youshouldthinkaboutmakingthebadhabitinvisible, unattractive, difficultandunsatisfying.
Tomakeyourphoneinvisible, youcouldhideitaway. Tomakeitunattractive, youcouldthinkaboutwhyitisagoodideatostopcheckingthephone. Tomakephoneusedifficult, youcanincreasethespacebetweenyouandyourphone. Tomakeyourphoneunsatisfying, youcouldmakeahabitcontract. Forexample, youcouldaskafamilymembertowatchyourbehaviorandpointoutwhenyoucheckyourphone. Youcouldpromisetopaythatpersoneverytimeyoulookatthedevicewhileyouarestudying.
WendyWoodisapsychologistandanexpertonhabits. InthebookGoodHabits, BadHabits, sheofferssomeideasonhowpeoplecancutbackontheircellphoneuse.
Onesuggestionistowearawristwatch. Thiswilllimitatleastonereasonforlookingatthephone – checkingthetime.
Woodnotestheimportanceofincreasingthenumberofstepsyouneedtotakeinordertouseyourcellphone.
"Silenceit. Turnitoff. Switchonyourphone’sDoNotDisturbmode," shewrites. Sheaddsthatyoucanmoveyourphonetoaplacethatismoredifficulttoreach. Forexample, youcanputyourphoneinsideabackpack.
Woodalsosuggestsanotherwaytothinkaboutcellphoneuse. Shesaysyoucanaddanew, healthyhabitontoyourcellphonehabit. "Whataboutifeverytimeyoucheckyourphone, youcallonememberofyourfamilyjusttosayhelloandhaveaquick … chat?" sheasks.
Finally, Woodsuggestsonekindofrewardyoucouldgiveyourselffornotlookingatyourphone: readingagoodbook.
Today, wediscussedideasforreducingyourcellphoneuse. Butyoucanusetheseideastobreakotherbehaviors.
Theimportantthingtorememberisthatpeoplecanchangetheirhabits. Buttheymustthinkcarefullyabouttheirsurroundingsorenvironment. Youmightdecidetostopdoinganaction, butifsuchanactionisveryeasyforyoutodo, youwillprobablycontinuedoingit.
Habitchangestaketime. Butwithpatience, planning, andrepetition, youcandoit.
I’mJohnRussell.