大學(xué)英語(yǔ)作文:改掉壞習(xí)慣 To break bad habits

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A habit is any action that we have performed so often that it becomes almost an involuntary response.If we consider this habit to be undesirable then we may label it a"bad habit".People spend countless hours and dollars each year attempting to break these bad habits and often do not have any success.Why?Because there is no magic bullet.Change is hard work and there is no short cut to achieving it.The steps a person needs to take,however,can be very simply outlined.To effect a change in habits,one needs to bring the action back into the realm of consciousness and regain the ability to make choices.

習(xí)慣是一個(gè)經(jīng)常做的下意識(shí)動(dòng)作。如果我們認(rèn)為這是不良的習(xí)慣,那么我們就標(biāo)簽它是一個(gè)“壞習(xí)慣”。人們每年花了無(wú)數(shù)的時(shí)間和金錢(qián)努力去改掉這些壞習(xí)慣，但通常都是不成功的。為什么?因?yàn)闆](méi)有靈丹妙藥。改變是很困難的，是沒(méi)有捷徑的。然而，需要遵守的步驟可以很簡(jiǎn)單地概括。要改變習(xí)慣，需要有意識(shí)的行動(dòng)并且重新恢復(fù)做決定的能力。

What's the payoff？

回報(bào)是什么？

The first step in breaking a bad habit is to look at why you find this action so compelling.In other words,what's the payoff for doing this seemingly negative thing?Since you've already classified this as a"bad"habit you may be tempted to say there isn't one.But look closer.There is always a payoff.Let's say your bad habit is yelling at your kids.What's in it for you?You let off some steam and feel a little better for the moment.Or you have a bad habit of leaving the dishes unwashed?The payoff could be that you get to spend more time on the Internet!

改變不良習(xí)慣的第一步是看看為什么你會(huì)覺(jué)得那個(gè)動(dòng)作是那么的具有強(qiáng)制性。換句話(huà)說(shuō)，做這個(gè)看似消極的行為有什么回報(bào)呢?既然你已經(jīng)把它劃分到“壞”習(xí)慣這一類(lèi)了，你可能會(huì)努力想說(shuō)沒(méi)有。但細(xì)究，總是有回報(bào)的。比如說(shuō)你的壞習(xí)慣是對(duì)孩子們吼叫。對(duì)你來(lái)說(shuō)這將意味著什么?你出了一些氣來(lái)讓自己在那時(shí)候感覺(jué)好些。或者你有一個(gè)壞習(xí)慣是不洗碗?帶來(lái)的可能是，你可以在互聯(lián)網(wǎng)上花更多的時(shí)間!

What's the trade off？

代價(jià)是什么呢？

Next,take a look at the trade off.What is it that you are losing by exercising your habit?This step should be easier.Just think why it is that you consider it a bad habit in the first place.Yelling at your kids is a bad habit because it leaves everybody feeling tense and tears down your children's self-esteem.You are trading a temporary release of tension for the emotional health of your children.Leaving the dishes undone is a bad habit because your kitchen is a smelly mess.To have more Internet time you are trading off having a pleasant living environment.When you look at it that way it doesn't seem like you are making very wise choices,does it?There has to be a better way.

接下來(lái),看看代價(jià)。由于習(xí)慣，你又失去了什么呢？這一步應(yīng)該比較容易。首先，你要知道為什么你覺(jué)得它是一個(gè)壞習(xí)慣。對(duì)孩子們吼叫是一個(gè)壞習(xí)慣，因?yàn)樗鼤?huì)讓每個(gè)人都感覺(jué)到緊張，也會(huì)毀了孩子的自尊。你是以孩子的情緒健康為代價(jià)來(lái)?yè)Q取你的一時(shí)情緒放松。不洗碗之所以是一個(gè)壞習(xí)慣是因?yàn)槟愕膹N房會(huì)變得一團(tuán)糟。而更多的上網(wǎng)時(shí)間是以你舒適的生活環(huán)境為代價(jià)的。當(dāng)你以這種方式看待它時(shí)，你似乎不是在做明智的選擇，難道不是嗎?應(yīng)該有更好的方式。

Now that you've weighed both sides of the issue--your payoff and your tradeoff--it's time to make a choice.It's no longer an involuntary act because now you know that you are making a choice every time you perform this action.You are choosing what you value more:the payoff or the tradeoff!Each time you start to do whatever the bad habit is now you have to actively choose.Which do you value more?Do you value more the relief you get by yelling at your kids or do you value their emotional well-being?Do you value more having more Internet time or having a pleasant place to live?

既然你已經(jīng)權(quán)衡過(guò)雙方的問(wèn)題——你的回報(bào)和代價(jià)——接下來(lái)是時(shí)候做出選擇了。這不再是一種無(wú)意識(shí)的行為，因?yàn)楝F(xiàn)在每次你做這個(gè)動(dòng)作的時(shí)候你都知道。你選擇你認(rèn)為更有價(jià)值的：回報(bào)還是代價(jià)!每次你開(kāi)始做任何不良習(xí)慣的事情時(shí)，你都要好好的選擇。你認(rèn)為哪個(gè)更有價(jià)值?你對(duì)小孩子大吼大叫來(lái)釋放你的情緒有價(jià)值還是珍惜他們情感健康更有價(jià)值?你覺(jué)得擁有更多的上網(wǎng)時(shí)間還是擁有一個(gè)舒適的居住地方更有價(jià)值?

Substituting better behaviors

更好的行為來(lái)代替

The whole reason you formed your habits in the first place is that they filled a need.You had tension that needed relief or you had a desire to surf the Net.As you break the old patterns you still need a way to fulfill these needs.You will be not only making an active choice to not do the old action you will also be making a choice to perform a better,alternative action in its place.Instead of yelling at your kids you might decide to go for a run every time you are feeling tense.Instead of letting dirty dishes pile up you may decide to use paper plates when you are eating alone.What the new habit is that you substitute isn't so important as whether you feel good about the choices you have made.After all,the reason you consider it a bad habit is because it leaves you feeling bad about yourself.

It's up to you.

形成你的習(xí)慣的整體原因首先是他們需要。你的緊張情緒需要釋放或著你想上網(wǎng)。破壞了舊的方式，你仍然需要另一種方式來(lái)滿(mǎn)足那些需求。你將不僅僅要主動(dòng)的不去選擇舊的行動(dòng)方式，你也會(huì)選擇更好的表現(xiàn)，另一種行為。當(dāng)你感到緊張的時(shí)候你可以決定去跑步而不是對(duì)孩子們吼叫。當(dāng)你一個(gè)人吃飯的時(shí)候你可以選擇用紙盤(pán)子而不是讓臟盤(pán)子堆積。新的習(xí)慣就是對(duì)于你已做選擇的感覺(jué)是否良好并不那么重要。畢竟，你認(rèn)為這是一個(gè)壞習(xí)慣的原因是因?yàn)樗屇銓?duì)自己感覺(jué)不好。

它取決于你。

By now you should realize that the only way to continue with a bad habit for very long is to sink back into denial of why you are doing it in the first place.Each time you begin to resume your old patterns the thought will pass through your mind that you are trading X for Y each time you perform that action.You will be forced to make a choice,whether good for bad,about continuing your habit.What choices will you make?The one that makes you feel bad about yourself or the one that makes you feel good?It's up to you.

你現(xiàn)在應(yīng)該認(rèn)識(shí)到，,繼續(xù)長(zhǎng)期養(yǎng)成一個(gè)壞習(xí)慣的唯一辦法是阻止你這樣做的首要原因。每次你開(kāi)始恢復(fù)舊方式的思想時(shí)，你將想到你是要以X跟Y交換的。你將被迫做出選擇，不管對(duì)于繼續(xù)你的習(xí)慣是好是壞。你將如何選擇?是那個(gè)讓你感覺(jué)不好還是那個(gè)讓你感覺(jué)良好的呢?一切取決于你。

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