EP17-Holiday后遗症缠身？妙用微习惯，回归好状态！

明明年前动力满满，但长假过后，好不容易培养起来的好习惯跟状态，一下子就被打回了原形？都是post-holiday blues的锅！这一期，我们接着聊聊《原子习惯》（Atomic Habits，又称《掌控习惯》）后半部分的核心方法，看看如何快速回归好状态！🌟🌟🌟对，我们就是那个有着60+年培训经验的全球教育集团--EF (Education First)！深耕中国市场28年，更懂中国宝宝的学习问题。如果你想进一步了解学习方法、课程详情，欢迎戳这里 ～🌟🌟🌟【主播】Jasmine: 上班是爱脑暴的外企品牌人，下班是爱运动的健身私教！雅思口语8分 | NAATI澳大利亚翻译资格认可局三级笔译口译 | TEFLNASM CPT & CNC 美国国家运动医学会认证私教&营养教练William: 来自澳洲，EF成人英语-企业资深英语培训师毕业于墨尔本大学-生理学专业， CELTA&TEFL国际英语教学资格认证学中文的他，太懂学英语的你了！🌟🌟🌟【本期知识点】Post-holiday blues 节后综合征，假期后的低落情绪Reduce friction 减少阻力，降低执行难度Resistance 阻力，抵抗Resistance training  抗阻训练（力量训练）Prime 使准备好，巅峰状态Surroundings 周围环境Dim lamp 昏暗的灯，柔和的灯光Intended purpose 预期用途，既定目的Decisive moments 关键时刻A fork in the road 人生的岔路口，关键选择点Decrease motivation 降低动力Sedentary 久坐不动的，缺乏运动的Lock in 锁定，固定，确保Mattress 床垫Be addicted to doing something 对……上瘾Paycheck 工资，薪水A real sense of financial security 真实的财务安全感Immediate rewards 即时奖励Reinforcement 强化，增强Skip happy hour drinks 不去参加酒吧减价时刻的喝酒活动Resist temptation 抵制诱惑Designated for 专门用于……Habit tracking 习惯追踪All-or-nothing 要么全做要么不做Build consistency 建立持续性Reinforce your identity 强化你的身份认同Compound 复利增长Regardless of 无论，不管🎯最后再一起回忆《原子习惯》的后2个法则：3️⃣  Make it easy让习惯变简单1.Reduce friction减少阻力Friction = 开始前那些“小麻烦”🌰举例：Choose a gym close to your home or office to increase the likelihood of sticking to your workout routine.选择离家或公司近的健身房，提高执行概率。2. Prime the environment提前布置环境，环境设计决定行为发生的概率Whenever you organize a space for its intended purpose, you make the next action easier.当你按照既定用途布置空间时，你就在为下一个行动降低难度。🌰举例：Create a reading corner to improve your focus.打造阅读角，提高阅读专注度。Set up a dedicated study space and remove distractions like your phone and snacks.设置专门学习区，清理手机和零食。3.Master the decisive moment把握关键时刻Every choice you make today is a vote for the person you want to become.你今天做的每一个选择，都是在为你想成为的人投票。🌰举例：Riding your bike to work versus driving to work骑车上班 vs 开车上班4. Use the two-minute rule使用两分钟法则，让启动成本低到无法拒绝Focus on showing up, not being perfect.先出现，再谈表现。🌰举例：Reading - Start by reading one page.读书：先读一页Running - Just put on your running shoes and step outside.跑步：先穿上跑鞋走出门5. Automate your habits让习惯自动化，用一次性决策锁定长期习惯Automate good choices so you don’t rely on willpower.让好选择自动发生，而不是依赖意志力。🌰举例：Turn on “Do Not Disturb” mode or delete distracting apps.开启免打扰模式、删除游戏App。Set up automatic transfers to build savings.设置自动转账，强制储蓄。4️⃣Make It Satisfying让习惯变得有满足感1. Immediate Rewards即时奖励即时奖励帮助强化行为Immediate rewards help reinforce behaviour.🤔如何把“戒掉坏习惯”变得有满足感？把“放弃坏习惯”绑定到一个你期待的目标。🌰举例：Whenever you skip ordering takeout and cook by yourself, you transfer a certain amount of money, like 100 RMB, to an account that’s designated for your trip.每次不点外卖，自己做饭，就转一定金额，比如100元，到旅行专用账户。Transform bad habit energy into something positive.把坏习惯的能量转化为积极的成果。2. Habit Tracking习惯追踪，可视化进度能强化持续行为Every action you take reinforces your identity.每一次坚持都在强化你的身份认同。🌰举例：Checking off tasks on your to-do list.在to-do list上打勾Closing your activity rings on your Apple Watch.苹果手表健身圆环关闭🌟🌟🌟想获取更多英语知识干货？关注公众号【EF口袋英语】！在小宇宙查看该单集文稿