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点选左上角按钮可以切换文字全英or双语

Hi everyone, welcome to the “One Book a Day” segment.
Today I’m going to share with you a highly recommended bestseller — Atomic Habits by James Clear.
He’s an American author who studies habit formation and behavior change.
Since its release, this book has been a huge success, even topping The New York Times bestseller list, and inspiring millions to value the power of small habits.

大家好，歡迎來到「One Book a Day」单元。
今天要跟你分享的书是非常多人推崇的畅销书——《原子习惯》（Atomic Habits），作者是 James Clear。
他是一位美国作家，专门研究习惯养成与行为改变。
这本书出版后就一路热销，甚至登上《纽约时报》的畅销榜，影响了很多人开始重视小习惯的力量。

So, what’s the core idea of this book?
It’s simple: habits don’t come from massive change, but from the accumulation of tiny daily actions.
Clear puts it beautifully: “Habits are the compound interest of self-improvement.”
Just like money grows through compound interest, small consistent actions compound into major transformation over time.

那这本书最核心的观念是什么呢？其实很简单：习惯不是靠大刀阔斧的改变，而是从每天非常微小的行为累积而成的。
Clear 用一句话形容得很棒：习惯是「自我提升的复利」。
就像钱的复利一样，一点点持续的累积，长期下来会变成巨大的改变。

Another classic quote from the book is:
“You do not rise to the level of your goals. You fall to the level of your systems.”
In other words, it’s not grand goals that determine success — it’s the systems and routines behind them.
Goals define direction; systems sustain progress.

书里还有一句很经典的话：
「You do not rise to the level of your goals. You fall to the level of your systems.」
意思是，我们不会因为设定了多么宏大的目标就突然提升，真正决定我们能走多远的，其实是我们的系统与日常流程。
换句话说，目标只是结果，而系统才是让我们每天能持续走下去的方式。

How do we build better habits?
Clear suggests that real behavior change starts with identity change.
Instead of asking “What do I want to do?”, ask “Who do I want to be?”
Behavior reflects identity — your actions mirror how you see yourself.

那怎么样建立好的习惯呢？书中有一个突破性的观点：改变行为，先要改变「身份认同」。
不是问「我要做什么」，而是问「我是谁」。
因为行为其实是身份的反映——你现在的行动，都是基于你对自己的认知。

Clear offers two practical steps:
First, decide who you want to become.
Second, prove it to yourself with small wins.
For example, instead of saying “I’m trying to memorize English words,” I say “I’m someone who expresses ideas in English.”
That small identity shift changes how I act — I naturally choose phrases and topics that help me express thoughts, not just memorize vocabulary.

书里提出两个实用步骤：
第一，先决定你希望成为什么样的人；
第二，用小小的胜利不断去证明，你就是这样的人。
比如我不再告诉自己「我要努力背英文单字」，而是把身份调整成：「我是那个可以用英文表达想法的人」。
这样一来，我自然会去挑选能表达观点的句子和主题，而不是陷在死背单字里。

Another underrated point is environment design.
Habits don’t rely on willpower, but on your surroundings.
For example, if you want to build a running habit, put your running shoes beside your bed.
Seeing them becomes a cue — a gentle reminder that triggers action.
The environment silently shapes what’s easy or hard to do.

另外一个被低估的重点是「环境设计」。
作者提醒我们：习惯改变不只是靠意志力，而是靠环境。
举个例子：想培养跑步习惯？就把跑鞋放在床边，起床一眼看到，它就是一个提示，让你自然想去跑步。
环境其实是一股无形的力量，能让好习惯更容易发生、坏习惯更不容易发生。

Progress is often invisible.
You may not see results in the short term — that’s why many people quit halfway.
Clear reminds us that the power of habits takes patience; it only becomes visible over time.

不过，进步很多时候是看不见的。短期内你可能感受不到差别，这也是很多人中途放弃的原因。
Clear 一再提醒，习惯的力量需要耐心，它是长期才会显现的。

Many readers say the book feels realistic — small habits truly accumulate power, unlike drastic changes that easily fall apart.
Others find it a bit idealistic, because when life gets stressful, rules alone may not hold up.
Some also note cultural differences — these principles work well in individualistic societies but may need adjustment in collective ones.

很多读者说，小习惯累积的力量真的很真实，不像大改革那样容易崩盘。
也有人批评，这本书有点理想化，因为在现实生活中遇到压力或情绪崩溃时，光靠几条法则其实不一定能坚持。
还有人提醒，这本书的方法在不同文化里可能要调整，在西方个人主义社会很好应用，但在华语或集体文化社会，有时要搭配群体习惯的设计才会奏效。

Before wrapping up, let’s review Clear’s Four Laws of Behavior Change — the core framework for building good habits and breaking bad ones.
They are: Make it obvious, Make it attractive, Make it easy, and Make it satisfying.

在结尾之前，我想特别分享书中提出的「行为改变四大法则」：让提示显而易见、让习惯变得有吸引力、让执行变得简单、让结果令人满足。

Now, how do we apply this to English learning?

那如果套用在英文学习呢？

When you apply these laws, “listening to English” stops feeling like a task and naturally becomes part of your daily life.
Over time, these small acts compound into huge progress.

当你把「听英文 Podcast」这件事套进四大法则，它就不再是「我要努力学英文」，而会自然而然成为生活的一部分。久而久之，这些小小的坚持，会像复利一样累积，带来巨大的改变。

Based on the author’s principles, I’ve already replaced my habits of random scrolling and useless shopping with a new one — learning English.
I unfollowed most lifestyle creators on Xiaohongshu and now follow bloggers who share English and economy content instead.
I also replaced my bedtime scrolling habit with reading English books.
Sometimes, as I read, I even fall asleep halfway — but that’s a good sign!

基于作者提出的法则，我已经把「无意义滑手机」和「乱买没用东西」的习惯，
改成「学英文」的习惯。
我把小红书里追踪的生活类博主全部移除，改追踪分享英文与经济内容的账号。
睡前也不再滑手机，而是阅读英文原文书，有时候看着看着就想睡了，
至少这是个健康的副作用！

To sum up, Atomic Habits stands out because it’s not just theory — it’s a practical methodology you can use right away.
The original English version uses clear and simple vocabulary, making it great for learners to improve language sense.

Whether it’s changing health habits, improving work efficiency, or learning English, this system really works.
What truly matters isn’t how big your goal is, but whether you can stick to the small steps every day.

Remember: small habits create compound effects.
Start today — one tiny action can build the foundation for your future self.

总结一下，《原子习惯》最有价值的地方是，它不只是理论，而是能直接用在生活中的方法论。
原文书单字不艰涩，非常适合当作提升英文语感的入门书。
无论是改变健康习惯、提升工作效率，还是学英文，这套系统都能发挥作用。
真正重要的不是目标有多大，而是每天的小步骤能不能坚持下去。
记住：小习惯会创造复利效应。从今天开始，一个小小的行动，就能为未来的自己打下基础。

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如果你有兴趣阅读这本书…

If you’re interested in reading this book, it’s Atomic Habits by James Clear.

The writing style is clear, practical, and full of real-life examples. It’s written in a neutral tone — simple, but not shallow. To enjoy the book in English, you’ll need around six to eight thousand words of vocabulary.
It includes some psychology and academic terms like identity, consistency, compound, and reinforcement.
In the U.S. school system, this book would be suitable for high school students — grades nine to twelve.
Although it’s written for the general public, it actually helps you strengthen three key ways of thinking in English:
logical structure, psychological vocabulary, and system thinking.
Reading the original version not only gives you useful ideas about self-growth,
but also helps you develop clearer and more organized English thinking.

《Atomic Habits》 by James Clear
这本书的文字风格清晰、实用、充满例子，语气中性、内容不艰涩。
对英文读者而言，大约拥有 6,000–8,000 字汇量（包含一些心理学与学术词汇，如 identity、consistency、compound、reinforcement）就能轻松阅读。
若以美国学制来看，大约是高中生（9–12 年级）程度即可理解。
这本书虽然是写给大众市场的，但它能帮助你加强以下三种英文思维能力：
– 逻辑结构（logical structure）
– 心理学词汇（psychology vocabulary）
– 系统思考（system thinking）
阅读原文不仅能吸收实用的自我成长概念，也能让你的英文更有结构与思辨力。

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惯用搭配（Collocations） – 关于设定目标的句子

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I can say it like this — 用英文这样说

提供不同情境下的英文句子，讓你挑選與自己最相似的表達，反覆跟讀（shadowing），再轉化成屬於自己的語言。

Building New Habits — 建立新習慣

I’m trying to build better habits, not by doing more, but by doing small things more consistently.

我在练习建立更好的习惯，不是做更多，而是持续做小事。

I start small but stay steady — one page, one push-up, one podcast at a time.

我从小处开始，但保持稳定——一次读一页、做一个俯卧撑、听一个 Podcast。

I no longer chase motivation; I design my environment to make action easier.

我不再追求动力，而是通过调整环境让行动变得更容易。

My goal is not perfection — it’s progress that feels natural.

我的目标不是完美，而是让进步变得自然。

Every time I repeat an action, I’m casting a vote for the person I want to become.

每一次重复的行为，都是在为「我想成为的人」投一票。

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Breaking Old Habits — 改掉舊習慣

I used to open shopping apps whenever I felt bored. Now I open my notebook instead.

我以前一无聊就会打开购物 App，现在我改成打开笔记本。

I’ve learned to replace scrolling with something slower — like reading or stretching.

我学会用更慢的事物取代滑手机，比如阅读或伸展。

When I remove the cue, the craving fades too.

当我移除诱因，欲望也会随之减弱。

I don’t fight my bad habits; I outsmart them by changing the situation.

我不跟坏习惯对抗，而是通过改变情境来智取。

Instead of saying “I can’t,” I say “I don’t” — it gives me power over the choice.

我不再说「我不能」，而说「我不这样做」——那让我更有掌控感。

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Identity Shift — 身分轉變與自我定義

Changing habits isn’t about goals — it’s about systems that support who I want to be.

改变习惯不是为了目标，而是为了建立支持我想成为的人的系统。

I’m not trying to learn English — I’m becoming a person who thinks and expresses in English.

我不只是想学英语，而是想成为能用英语思考与表达的人。

I’m becoming the kind of person who keeps promises to myself.

我正在成为一个能对自己守信的人。

I no longer measure success by speed, but by consistency.

我不再用速度衡量成功，而是用持续性。

Every small action is proof of who I already am becoming.

每个小行动，都是我正在成为那个人的证据。

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Mindset & Growth — 心態與成長

Each small win reminds me that progress takes patience.

每个小小的成功都提醒我，成长需要耐心。

I’ve learned that tiny changes compound into something meaningful over time.

我学会了，微小的改变会随着时间累积成有意义的成果。

Even when results are invisible, I remind myself: the habit is working silently.

即使成果暂时看不见，我也提醒自己：习惯正在默默发挥作用。

Failure isn’t the opposite of progress — it’s feedback for adjustment.

失败不是进步的反面，而是调整的回馈。

Real growth happens quietly, long before anyone notices.

真正的成长总是在无人察觉之前悄悄发生。

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Practice Tip — 練習建議

从每个分类中挑选 2–3 句最贴近你生活的句子，先跟读音档（shadowing），再尝试改写成你的版本。
例如：

I’m trying to build better habits in my English learning — by studying less, but more regularly.

我在练习建立更好的英语学习习惯——学得少一点，但更有规律。

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State → Feel → Do 練習

以下句型讓你能根據不同情境組合自己的句子。
從每欄中各選一句或兩句，練習表達你的「狀態 → 感受 → 行動」。
先理解句意，再跟讀音檔，最後嘗試改寫成屬於你的版本。

State — 我現在的狀態

I’m trying to build a new habit, but I keep forgetting.

我正在尝试建立一个新习惯，但总是忘记。

I’m trying to stay consistent, but I get distracted easily.

我努力想保持规律，但很容易分心。

I want to start small, but I tend to overthink before I begin.

我想从小地方开始，但常常在开始前想太多。

I plan to practice English every day, but sometimes I lose track.

我计划每天练习英语，但有时就忘了。

I’ve made a plan to wake up early, but I often hit snooze and fall back asleep.

我制定了早起计划，但常常按掉闹钟又睡回去。

I’m trying to change my routine, but life keeps getting in the way.

我想调整生活作息，但总是被现实打断。

I’m trying to build a new habit of listening to English, but I forget to open the app.

我想养成听英语的习惯，但常常忘记打开应用程式。

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Feel — 我的感受

It makes me frustrated because I want to be consistent.

这让我感到沮丧，因为我想保持一致。

It makes me disappointed because I know I can do better.

这让我有点失望，因为我知道自己能做得更好。

It makes me anxious when I see no quick progress.

当看不到进步时，我会感到焦虑。

I feel a bit guilty because I promised myself I’d keep going.

我有点愧疚，因为我答应过自己要坚持。

I feel tired, but I also know this is part of the process.

我感到有点累，但我也知道这就是过程的一部分。

It actually motivates me to try again instead of giving up.

反而这激励我不要放弃，而是再试一次。

I feel more aware of my habits now — at least I notice the pattern.

我现在对自己的习惯更有觉察——至少我开始看见规律。

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Do — 我決定採取的行動

I’ll make it obvious by leaving a note on my desk as a reminder.

我会把提示写在桌上，让它显眼提醒自己。

I’ll make it easy by preparing what I need the night before.

我会提前准备好需要的东西，让执行变得容易。

I’ll make it attractive by pairing it with music or coffee I like.

我会搭配喜欢的音乐或咖啡，让习惯更有吸引力。

I’ll make it satisfying by checking it off every time I do it.

我会在每次完成后打勾，让成就感变成动力。

I’ll move my phone to another room so I can focus better.

我会把手机放到另一个房间，让自己更专注。

I’ll start with just five minutes — no pressure, just presence.

我先从五分钟开始——不求完美，只求出现。

I’ll remind myself that consistency matters more than perfection.

我会提醒自己，持续比完美更重要。

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Practice Tip — 練習建議

從每一欄中各選一句，組合成你的 State → Feel → Do。
反覆跟讀音檔，練習自然語氣與節奏，並改寫成符合你生活的版本。

例如：

State: I’m trying to build a new habit of reading, but I keep forgetting.
Feel: It makes me frustrated because I want to stay consistent.
Do: I’ll make it easy by reading one page before bed.

状态：我正在建立阅读习惯，但总是忘记。
感受：这让我感到沮丧，因为我想保持规律。
行动：我会让它更简单，睡前读一页书就好。

或：

State: I plan to practice English every day, but I get distracted easily.
Feel: I feel a bit guilty because I promised myself I’d keep going.
Do: I’ll prepare my notebook and open the app right after breakfast.

状态：我计划每天练习英语，但很容易分心。
感受：我有点愧疚，因为我答应过自己要持续。
行动：我会在早餐后马上准备笔记本并打开学习应用。