2024年06月六级第2套长篇阅读匹配原文翻译及答案

A) According to recent research, behavioral change involves physical changes in the brain. In the past decade, researchers have shown that when it comes to the duration of making a new behavior a deep-rooted habit there is not a simple answer. Even for the most productive and disciplined among us, undoing something that has become an automatic part of who we are takes more than an overnight effort. Once we've successfully made that change, we then have to make other adjustments to our lives to ensure that we continue to maintain it, which is often a whole other challenge in itself.

根据最近的研究，行为改变涉及大脑的物理变化。在过去的十年中，研究人员表明，当谈到使新行为成为根深蒂固的习惯所需的时间时，并没有一个简单的答案。即使对于我们中最高效和自律的人来说，改变已经成为我们自动部分的东西也需要多于一夜的努力。一旦我们成功地做出了改变，我们还需要对生活进行其他调整，以确保我们继续维持它，这本身往往就是另一个挑战。

B) At its core, success in changing and maintaining a behavior rarely occurs without the introduction of some sort of system. When there isn't the right framework in place, we face a greater likelihood of derailing our hard-earned progress. To ensure success in changing and maintaining a behavior, we should stay away from some detrimental habits.

从本质上讲，成功改变和维持行为很少在不引入某种系统的情况下发生。当没有合适的框架时，我们面临更高的可能性会破坏我们辛苦取得的进展。为了确保在改变和维持行为中取得成功，我们应该远离一些有害的习惯。

C) The first one to avoid is relying on willpower. Think about the last time you vowed to resist a temptation. Perhaps you didn't want to check your phone every 15 minutes, or you were determined not to reach for a chocolate bar at 3 p.m. Think about how difficult it must have been not to glance at your phone when it was within reach, or not to walk to the vending machine when your afternoon slump hit.

第一个要避免的是依赖意志力。想想你上次发誓抵制诱惑的时候。也许你不想每15分钟查看一次手机，或者你下定决心不在下午3点拿巧克力棒。想想当手机就在触手可及时，不瞥一眼它有多难，或者当下午低潮来袭时，不去自动售货机有多难。

D) The research on whether we have finite or infinite willpower is inconclusive, but experts do generally agree that you can't change and sustain a habit if you rely on your willpower alone. The old military saying "You never rise to the occasion, you only sink to the level of training" also applies to behavior change. The idea is simple—you repeat something so many times that it becomes automatic.

关于我们拥有有限还是无限意志力的研究尚无定论，但专家们普遍认为，如果你仅依赖意志力，你无法改变和维持一个习惯。古老的军事格言“你永远不会超常发挥，你只会退缩到训练水平”也适用于行为改变。这个想法很简单——你重复某件事很多次，直到它变得自动。

E) Think about what else you can change about your surroundings that makes it easier for you to perform this change on a daily basis. This is called your "cue." Basically, it's a trigger to perform that particular habit. If you don't want to reach for a sugary treat at 3 p.m., have a box of herbal tea ready at your desk. When 3 p.m. comes around, that's your cue to pour yourself a cup of hot water and drink that tea, instead of walking to the vending machine.

想想你还能改变环境中的什么，使你每天更容易执行这个改变。这被称为你的“提示”。基本上，它是触发特定习惯的信号。如果你不想在下午3点拿含糖零食，就在桌上准备一盒草药茶。当下午3点来临时，那就是你给自己倒一杯热水、喝茶的提示，而不是走向自动售货机。

F) The second one to avoid is focusing on negative goals. Sometimes, it's not your process that lets you down, but the habit that you want to change in the first place. For starters, not eating chocolate to beat your afternoon slump is a harder goal than swapping chocolate for herbal tea when you reach the designated time. Your brain wants to find routines that have succeeded in the past and allow you to repeat those actions again in the future without having to think about them explicitly. However, this habit-learning system isn't so effective when it comes to learning not to do something. That's why rather than giving up something, think about introducing something in its place. Focus on actions you are going to take that will ultimately conflict with the behaviors you want to stop. When your attention is on doing something new, you give your habit system a chance to operate.

第二个要避免的是专注于负面目标。有时，让你失望的不是你的过程，而是你首先想要改变的习惯。对于初学者来说，不吃巧克力来战胜下午低潮比在指定时间将巧克力换成草药茶更难。你的大脑想要找到过去成功的常规，并允许你在未来再次重复这些动作，而无需明确思考。然而，这个习惯学习系统在学习不做某事时并不那么有效。这就是为什么与其放弃某物，不如考虑引入替代物。专注于你将要采取的行动，这些行动最终会与你想停止的行为冲突。当你的注意力放在做新事情上时，你就给了习惯系统一个运作的机会。

G) The third one to avoid is using the same strategies in different circumstances. Because we are creatures of habit, it's natural to assume that when we do manage to adopt and sustain a desirable behavior, that same strategy will work when we want to make another behavior change. But that's not always the case. Sometimes, the system that got you to change one behavior might not work for another.

第三个要避免的是在不同情况下使用相同的策略。因为我们是习惯的生物，自然地会假设当我们成功采纳和维持一个理想行为时，相同的策略在我们想要进行另一个行为改变时也会奏效。但情况并非总是如此。有时，让你改变一个行为的系统可能对另一个行为无效。

H) Sometimes we become accustomed to relying on our guts when it comes to decision-making. This serves us well in certain situations, but can hinder us in others especially when we need to consider metrics and data, rather than letting our instinct override everything. For example, if you want to stop checking your email first thing in the morning, you might decide to substitute another activity in its place. But if you want to stop indulging in video games, simply deciding you will go for a run might not be as effective. You might need to introduce another reinforcement, such as meeting a friend and booking an exercise class together.

有时我们习惯于在决策时依赖直觉。这在某些情况下对我们很有用，但在其他情况下可能会阻碍我们，特别是当我们需要考虑指标和数据，而不是让本能覆盖一切时。例如，如果你想停止早上第一件事查看邮件，你可能会决定用另一个活动替代。但如果你想停止沉迷于电子游戏，仅仅决定去跑步可能不那么有效。你可能需要引入另一个强化，比如约朋友见面并一起预订一个健身课程。

I) The fourth one to avoid is not forgiving ourselves for slipping up. Of course, even the best-laid plans fail sometimes. You might have stuck to your screen-free nighttime routine for five days, and then a big project landed on your desk and you found yourself in bed with your laptop before you went to sleep. Or you prepared meals on Sunday and stuck to eating healthy dinners at home, but by Friday you found yourself so exhausted and opted to order greasy takeout. Life happens and even if your behavior change is small, every single day can prove pretty inflexible, and at some point your luck may run out, even if just for a day. The perfectionist in you might be screaming to abandon your goals altogether, but try to see it in the bigger picture. Just because you might have temporarily strayed off course doesn't mean you can't start afresh the next day.

第四个要避免的是不原谅自己的失误。当然，即使是最周密的计划有时也会失败。你可能坚持了五天的无屏幕夜间习惯，然后一个大项目落到你桌上，你发现自己在睡前把笔记本电脑带到床上。或者你在周日准备了餐食，坚持在家吃健康的晚餐，但到了周五，你发现自己太累了，选择了点油腻的外卖。生活就是这样，即使你的行为改变很小，每一天都可能相当不灵活，在某个时候你的运气可能会用完，即使只是一天。你内心的完美主义者可能会尖叫着完全放弃目标，但试着从大局来看。仅仅因为你可能暂时偏离轨道，并不意味着你第二天不能重新开始。

J) The final one to avoid is discounting small progress. There's a habit that many perfectionists tend to fall into when they try to establish a behavior change. They focus too much on the big goal and don't take the time to celebrate the small progress they make in the process. Your brain responds to rewards. The basal ganglia, the brain region linked to our performance of habits, is most active at the beginning of a behavior, when the habit is cured, and at the end, when it's rewarded. Say your goal is to run five miles three times a week, and this week you ran one mile on Monday, Wednesday, and Friday. Rather than focusing on how far you've gone toward your goal, think about how you can reward yourself for the progress you've made. It doesn't have to be big or expensive; it can be something as simple as making your favorite fruit juice after your run. Whatever your reward, it has to be more than just the activity itself to get you going.

最后一个要避免的是低估小进步。当许多完美主义者试图建立行为改变时，他们往往会陷入一种习惯。他们过于关注大目标，而没有花时间庆祝过程中取得的小进步。你的大脑对奖励有反应。基底神经节，与我们习惯表现相关的大脑区域，在行为开始时（当习惯被培养时）和结束时（当获得奖励时）最为活跃。假设你的目标是每周跑步三次，每次五英里，而本周你在周一、周三和周五各跑了一英里。与其专注于你离目标还有多远，不如想想如何奖励自己取得的进步。它不必很大或很昂贵；它可以像跑完步后制作你最喜欢的果汁一样简单。无论你的奖励是什么，它必须不仅仅是活动本身，才能让你继续前进。

K) Initiating a new behavior usually seems like the hardest part of the process of change. However, people often fail to adequately prepare for maintaining it. One of the reasons for this is because we mistakenly believe the strategies we used to initiate the change will be equally effective in helping us continue the change. But they won't. Where changing a strongly deep-rooted habit requires changing our belief about that habit that penetrates deeply into our lives, continually manifesting that wisdom requires that we maintain a positive outlook. If our mood is low, the wisdom to behave differently seems to disappear and we go back to eating more and exercising less. The key, then, to maintaining new behaviors is to be happy! Which is why it's so hard to maintain new behaviors.

启动一个新行为通常看起来是改变过程中最难的部分。然而，人们往往未能充分准备维持它。其中一个原因是我们错误地认为，我们用来启动改变的策略在帮助我们继续改变时同样有效。但它们不会。改变一个根深蒂固的习惯需要改变我们对那个习惯的信念，这种信念渗透到我们生活的深处，持续体现这种智慧需要我们保持积极的心态。如果我们的情绪低落，行为不同的智慧似乎就消失了，我们又回到吃得多、运动少的状态。那么，维持新行为的关键是要快乐！这就是为什么维持新行为如此困难。

L) Remember, overcoming the behavioral inertia that prevents us from implementing new changes, like eating a healthy diet or exercising, can benefit us in the long run and can improve our physical and mental health. No one was born with habits. They were all learned, and can all, therefore, be unlearned. The question is: how badly do you really want to change?

记住，克服阻止我们实施新变化（如健康饮食或锻炼）的行为惯性，从长远来看对我们有益，并能改善我们的身心健康。没有人天生就有习惯。它们都是学来的，因此也都可以被遗忘。问题是：你真的有多想改变？