Since the beginning of the coronavirus crisis, many people have had to change their habits, or usual ways of doing things.
自冠状病毒危机开始以来，许多人不得不改变他们的习惯或通常的做事方式。
Some people who used to go to school now study at home. Some of them have been trying to get in the habit of learning and studying on their own.
有些以前去学校的人现在在家学习。他们中的一些人一直在努力养成自学和学习的习惯。
How might habits connect with studying and learning?
习惯如何与学习联系起来？
Today’s Education Tips will explore that very question.
今天的教育技巧将探讨这个问题。
What are habits?
什么是习惯？
Habits are regular ways of dealing with your environment. You generally do not pay attention to them.
习惯是处理环境的常规方式。您通常不会注意它们。
In the book Good Habits, Bad Habits, Dr. Wendy Wood notes that “A habit turns the world around you—your context —into a trigger to act.”
温迪·伍德博士在《好习惯、坏习惯》一书中指出，“习惯会将你周围的世界（你的环境）变成采取行动的触发器。”
Habits take many forms – eating, exercising, even studying. You may not realize it, but habits make up many of the actions that you do every day.
习惯有多种形式——饮食、锻炼，甚至学习。您可能没有意识到，但习惯构成了您每天所做的许多行为。
How are habits made?
习惯是如何养成的？
In the book Atomic Habits , James Clear describes a four-step process by which habits are made. These steps are cue, craving, response, and reward.
在《原子习惯》一书中，詹姆斯·克利尔描述了养成习惯的四步过程。这些步骤是提示、渴望、反应和奖励。
The cue tells your brain to begin a behavior. The craving is what makes you want to do something. The response is the actual habit that you perform. The response, in turn, gives you a reward. “Rewards are the end goal of every habit,” Clear writes.
该提示告诉你的大脑开始某种行为。渴望是让你想做某事的原因。反应是你实际执行的习惯。反过来，你的回应也会给你奖励。 “奖励是每个习惯的最终目标，”克利尔写道。
Consider this example. Maybe you have the habit of often checking social media. The cue might be a feeling of boredom while you are near your computer or phone. The craving could be a desire to stop that feeling. The response is checking social media, and the reward is seeing something interesting. When that process is repeated many times, it becomes a habit.
考虑这个例子。也许您有经常查看社交媒体的习惯。当您靠近电脑或手机时，暗示可能是一种无聊的感觉。这种渴望可能是一种想要停止这种感觉的愿望。回应是查看社交媒体，奖励是看到一些有趣的东西。当这个过程重复多次时，它就会成为一种习惯。
Clear believes that to create a good habit, you need to follow several steps. You need to make your new habit obvious, or easy to see or understand. The habit should also be attractive , simple and satisfying. Let’s think about how you might develop an English study habit.
Clear 认为，要养成一个好习惯，您需要遵循几个步骤。你需要让你的新习惯变得明显，或者容易看到或理解。这个习惯还应该是有吸引力的、简单的和令人满意的。让我们考虑一下如何养成英语学习习惯。
Make a habit studying English
养成学习英语的习惯
You should organize your surroundings in such a way that the cues of your new habit are very obvious. For example, if you want to get in the habit of studying English every day, leave English books or notes in a very clear place.
你应该以这样的方式组织你的周围环境，使你的新习惯的线索非常明显。例如，如果你想养成每天学习英语的习惯，请将英语书籍或笔记放在一个非常明显的地方。
To make your habit attractive, Clear recommends joining a culture where your new desired behavior is the normal behavior. For example, you could join a group of other English learners in online meetings.
为了让你的习惯有吸引力，克利尔建议加入一种文化，让你的新期望行为成为正常行为。例如，您可以加入一群其他英语学习者参加在线会议。
To make your new habit easy, you could decrease the number of steps you have to take in order to study. You could also try reducing the amount of time you study. Clear suggests beginning your habits with limited, shorter time periods – two minutes for example. As you repeat the practice over time, you can go longer.
为了让你的新习惯变得容易，你可以减少学习所需的步骤。您也可以尝试减少学习时间。 Clear 建议在有限的、较短的时间内开始养成习惯——例如两分钟。随着时间的推移重复练习，你可以走得更远。
An important point to keep in mind is that if you place too many demands on yourself, you are more likely to give up on your new habit.
需要记住的重要一点是，如果你对自己提出太多要求，你就更有可能放弃新习惯。
Finally, you need to make your habit satisfying. You can give yourself a reward after completing your new habit. For example, if you study English for 15 minutes, you could reward yourself by listening to a song you like. Or you could think about how much progress you have made since you first started studying English.
最后，你需要让你的习惯令人满意。完成新习惯后，你可以给自己一个奖励。例如，如果您学习英语 15 分钟，您可以通过听一首您喜欢的歌曲来奖励自己。或者你可以想想自从你开始学习英语以来你取得了多少进步。
Wood notes that your reward should come right after you do your new habit. “Rewards have to be experienced right after we do something in order to build habit associations ... in memory,” she writes.
伍德指出，你的奖励应该在你养成新习惯后立即到来。 “我们做某事后必须立即体验到奖励，才能在记忆中建立习惯关联，”她写道。
Closing thoughts
结束语
Building new habits can take time. You may have to repeat an action many times before it becomes a habit. But with time, careful planning and continued practice, you can do it.
养成新习惯需要时间。一个动作可能需要重复很多次才能成为习惯。但只要有时间、仔细计划和持续练习，你就可以做到。