Reading and Thinking 课文精读 · 健康的生活习惯
一、课文原文及逐段翻译
第1段
As teenagers grow up, they become more independent and start making their own decisions. However, during this period, it can be easy for some of them to form bad habits. These bad habits, if left unchecked, could lead to more serious ones when they become adults. For example some of them may become involved in tobacco or alcohol abuse, which can lead to physical and mental health problems. To prevent harmful habits like these from dominating a teenager's life is essential. They must learn to recognise bad habits early and make appropriate changes.
随着青少年的成长，他们变得更加独立，开始自己做决定。然而，在这个时期，有些青少年很容易养成不良习惯。如果不加以控制，这些不良习惯长大后可能会导致更严重的问题。例如，有些青少年会沉溺于烟酒不能自拔，造成生理和心理健康问题。防止这些不良习惯支配青少年的生活是至关重要的。他们必须学会及早发现不良习惯并做出适当的改变。
第2段
To change bad habits is never easy, even with many attempts. There is a famous saying based on the philosophy of Aristotle: "We are what we repeatedly do." In many ways, our lifestyle is the sum of choices we have made. We make a choice to do something, and then we repeat it over and over again. Soon that choice becomes automatic and forms a habit that is much harder to change. The good news is that we can change, if we understand how habits work.
改变不良习惯绝非易事，即使多次尝试也是如此。有一条基于亚里士多德哲学思想的著名谚语说道："重复的行为造就了我们"。在许多方面，我们的生活方式是我们所做选择的总和。我们选择做某事，然后一遍又一遍地重复。很快，这种选择就变成自动的，形成了一个更难改变的习惯。好消息是，如果我们了解习惯是如何形成的，我们就可以改变。
第3段
According to modern psychology, we must first learn about the "habit cycle", which works like this:
根据现代心理学，我们必须首先了解"习惯周期"，其工作原理如下：
第4段
Firstly, there is "cue", an action, event, or situation that acts as a signal to do something.
首先，有一个"提示"，即可以作为做某事信号的动作、事件或情况。
第5段
Secondly, there is a "routine", the regular action you take in response to the cue.
其次，有一个"惯例"，即你对"提示"做出的常规反应。
第6段
Thirdly, there is a "reward", the good thing or feeling we get from the routine.
第三，有一个"奖励"，即我们从"惯例"中获得的好处或感觉。
第7段
For example, when we feel unhappy (cue), we eat lots of unhealthy snacks (routine), which makes us feel happy (reward). The reward makes us much more likely to continue the cycle, and the bad habit of relying on unhealthy snacks is formed.
例如，当我们感到不快乐时（提示），我们会吃很多不健康的零食（惯例），这会让我们感到快乐（奖励）。奖励使我们更有可能继续这个循环，继而养成了依赖不健康零食的不良习惯。
第8段
To facilitate a positive change in our bad habits, we must first examine our bad habit cycles and then try to adapt them. We can do this by combining the information from our habit cycles with our own positive ideas. For example, we could try to replace a negative routine with something more positive. So, when we feel unhappy again (cue), rather than eat snacks, we could listen to some of our favourite music instead (routine), which will make us feel relaxed (reward). Aside from changing bad habits, we can also use the habit cycle to create good habits. For example, when we come to an escalator (cue), our normal routine is to ride it, but we could change this routine into something more positive by taking the stairs instead.
想要促使不良习惯朝着积极的方向转化，我们必须首先审视自己的坏习惯循环，然后尽力去调整。我们可以通过将我们习惯周期中的信息与我们自己的积极想法相结合来做到这一点。例如，我们可以尝试用更积极的事情来代替消极的惯例。因此，当我们再次感到不开心时（提示），与其吃零食，不如听些我们喜欢的音乐（惯例），这会让我们感到放松（奖励）。除了改变坏习惯，我们还可以利用习惯循环来创造好习惯。例如，当我们走到自动扶梯时（提示），我们通常的习惯是乘坐自动扶梯，但我们可以通过走楼梯来改变这种习惯，使之变为更积极的事情。
第9段
Many of us try to change bad habits quickly and if we are not successful straight away, we often become pessimistic and give up. In fact, the most successful way to change is not suddenly, but over a period of time. As the Chinese philosopher Lao Zi wrote, "A journey of a thousand miles begins with a single step." One step seems small, but it is essential. To reach the goal of change, a person must show some discipline and repeatedly take many small steps. After all, it is not easy to break bad habits.
我们许多人都试图迅速改变不良习惯，如果我们不能马上成功，我们往往会变得悲观而放弃。实际上，最成功的改变方法不是一蹴而就的，而是要经过一段时间的改变。正如中国哲学家老子所言："千里之行，始于足下。"第一步看似渺小，却是必不可少的。为了达到改变的目标，人必须表现出一定的自律，并不断地迈出许多小步。毕竟，改掉不良习惯并不容易。
第10段
For young people, there is plenty of time to change bad habits. However, there is no "magic pill" or delete button that will help you; you have to think about your bad habits and decide on some changes. You have the power to build a happy and healthy life full of good habits!
对于年轻人来说，有足够的时间来改变不良习惯。然而，没有可以帮助你的"神奇药丸"或删除按钮；你必须考虑自己的不良习惯并做出一些改变。你有能力建立充满良好习惯的幸福健康的生活！
二、重点单词
independent adj.：独立的；自主的。As teenagers grow up, they become more independent.（随着青少年成长，他们变得更加独立。）
form v.：形成；养成。it can be easy for some of them to form bad habits（他们中有些人很容易养成坏习惯）
unchecked adj.：未受抑制的；不加控制的。These bad habits, if left unchecked, could lead to ...（如果不加以控制）
lead to phr. v.：导致；通向。could lead to more serious ones（可能导致更严重的问题）
abuse n.：滥用；虐待。tobacco or alcohol abuse（烟酒滥用）
dominate v.：支配；控制。from dominating a teenager's life（支配青少年的生活）
recognise v.：认出；意识到。They must learn to recognise bad habits early（及早发现不良习惯）
automatic adj.：自动的；无意识的。Soon that choice becomes automatic（很快那种选择变得自动化）
cycle n.：循环；周期。we must first learn about the "habit cycle"（习惯周期）
cue n.：提示；信号。there is "cue", an action ... that acts as a signal（作为信号的"提示"）
routine n.：惯例；常规行为。the regular action you take in response to the cue（对提示做出的常规反应）
reward n.：回报；奖励。the good thing or feeling we get from the routine（从惯例中获得的好处或感觉）
facilitate v.：促进；使便利。To facilitate a positive change in our bad habits（促使不良习惯朝积极方向转化）
adapt v.：使适应；调整。try to adapt them（尽力去调整它们）
pessimistic adj.：悲观的。we often become pessimistic and give up（变得悲观而放弃）
discipline n.：自律；纪律。a person must show some discipline（必须表现出一定的自律）
magic pill n. phr.：神奇药丸（比喻速效办法）。there is no "magic pill" ... that will help you（没有速效的"神奇药丸"）
三、一词多义与熟词生义
cycle 常见义为"自行车、摩托车"，课文 the "habit cycle" 中指"循环、周期"，指习惯形成与重复的运转过程。
cue 常见义为"（戏剧中的）提示、暗示台词"，课文作名词指触发习惯的"信号、线索"（如感到不快乐）。
routine 常见义为形容词"日常的、常规的"，课文作名词指人对提示做出的"惯例、习惯性动作"。
reward 常见义偏"物质报酬、奖赏"，课文指习惯完成后带来的"好的感受或回报"。
discipline 常见义为"纪律、学科"，课文 a person must show some discipline 中指个人的"自制力、自律"。
form 常见义为名词"表格"或动词"形成"，课文 form bad habits 中指"养成（习惯）"。
四、重点词块
grow up 长大；成长
make one's own decisions 自己做决定
form bad habits 养成坏习惯
if left unchecked 如果不加控制
lead to 导致
become involved in 卷入；参与
physical and mental health 身心健康
over and over again 一遍又一遍
the sum of ... ……的总和
habit cycle 习惯周期
in response to 对……做出反应
replace ... with ... 用……代替……
aside from 除了……之外
over a period of time 经过一段时间
a journey of a thousand miles begins with a single step 千里之行，始于足下
decide on 决定；选定
full of 充满
五、长难句拆解
【原句 1】To prevent harmful habits like these from dominating a teenager's life is essential.
【主干】To prevent ... is essential.（不定式短语作主语，谓语用单数。）
【分层】to prevent ... from doing 为"阻止……做某事"结构；harmful habits like these 是 prevent 的宾语；from dominating ... 为介词 from 后的动名词短语，a teenager's life 作 dominating 的宾语。
【译文】防止这些不良习惯支配青少年的生活是至关重要的。
【考点】不定式作主语；prevent ... from doing 结构。
【原句 2】These bad habits, if left unchecked, could lead to more serious ones when they become adults.
【主干】These bad habits could lead to more serious ones.
【分层】if left unchecked 是省略结构，相当于 if they are left unchecked，插入主句作条件状语；more serious ones 中 ones 指代 habits；when they become adults 为时间状语从句。
【译文】如果不加以控制，这些不良习惯长大后可能会导致更严重的问题。
【考点】if 省略结构；ones 代词指代；when 时间状语从句。
【原句 3】Soon that choice becomes automatic and forms a habit that is much harder to change.
【主干】that choice becomes automatic and forms a habit.
【分层】and 连接两个并列谓语 becomes 与 forms；that is much harder to change 为修饰 habit 的定语从句，that 在从句中作主语，to change 为不定式修饰 harder。
【译文】很快，这种选择就变成自动的，形成了一个更难改变的习惯。
【考点】并列谓语；that 引导的定语从句；"be + 形容词 + to do"结构。
【原句 4】To facilitate a positive change in our bad habits, we must first examine our bad habit cycles and then try to adapt them.
【主干】we must examine ... and try to adapt them.
【分层】To facilitate ... 为不定式作目的状语，in our bad habits 为介词短语修饰 change；and 连接 examine 与 try to adapt 两个谓语动作。
【译文】想要促使不良习惯朝着积极的方向转化，我们必须首先审视自己的坏习惯循环，然后尽力去调整。
【考点】不定式作目的状语；and 连接的并列谓语。
【原句 5】As the Chinese philosopher Lao Zi wrote, "A journey of a thousand miles begins with a single step."
【主干】As ..., "A journey ... begins with a single step."（直接引语为句子核心。）
【分层】As the Chinese philosopher Lao Zi wrote 中 as 引导定语从句（或方式状语从句），指代后面引号内的名言内容；begins with 意为"以……开始"。
【译文】正如中国哲学家老子所言："千里之行，始于足下。"
【考点】as 引导的定语从句/引用结构；直接引语与名言。
六、语法点清单
1. 非谓语动词作主语（不定式）
To change bad habits is never easy；To prevent harmful habits ... is essential。不定式短语作主语，谓语动词用单数 is，是说明文提出观点的常用句式。
2. if 省略结构
These bad habits, if left unchecked, ... 中 if left unchecked = if they are left unchecked，省略主语 they 与 be 动词 are，使表达简练。
3. 定语从句（that / which）
that is much harder to change；which works like this；which makes us feel happy。that/which 在从句中作主语，注意与先行词（habit / habit cycle / reward）的对应。
4. 同位语与解释性定语
"cue", an action, event, or situation that acts as a signal 中 an action ... 是 cue 的同位语，用定语从句进一步解释"提示"的含义。
5. 直接引语与名言引用
Aristotle 的 "We are what we repeatedly do" 与 Lao Zi 的 "A journey of a thousand miles begins with a single step"，引语独立成句，注意引号与逗号的位置。
6. 转折与衔接词
However, So, Aside from, After all 等连接上下文，使"现象—理论—方法—号召"的层次更清晰。
7. 情态动词 could / must / have to
could lead to（可能），must learn（必须），have to think（不得不），体现说明文中的推测与建议语气。
七、逻辑链
引子（第1段）：青少年独立 → 易养坏习惯 → 危害身心健康
↓
问题（第1—2段）：改变难，但"了解机制就能改"（Aristotle 名言铺垫希望）
↓
理论（第3—6段）：习惯周期 habit cycle = cue（提示）→ routine（惯例）→ reward（奖励）
↓
应用（第7—8段）：实例（情绪性进食）+ 用周期改坏习惯、建好习惯
↓
方法（第9段）：改变需循序渐进、靠自律，非一蹴而就（Lao Zi 名言）
↓
号召（第10段）：年轻人时间充裕，主动权在自己手中
这是一篇"现象—理论—方法—号召"的说明/议论文本。第1—2段以青少年习惯问题引入，并点明"可改变"的希望；第3—6段是核心理论，用 cue / routine / reward 三要素拆解习惯的形成；第7—8段把理论落到"如何改、如何建"的实例；第9—10段收束于方法与激励，呼应开头。
八、写作迁移
模板 1：As ... grow up, they become more independent and start making their own decisions.
课文：As teenagers grow up, they become more independent and start making their own decisions.
仿写：As children grow up, they become more curious about the world and start asking difficult questions.（随着孩子长大，他们对世界更好奇，并开始提出棘手的问题。）——用于描述成长带来的变化。
模板 2：To change ... is never easy, even with many attempts.
课文：To change bad habits is never easy, even with many attempts.
仿写：To learn a foreign language is never easy, even with many attempts.（学会一门外语绝非易事，即使多次尝试也是如此。）——用于引出话题的困难，铺垫后文对策。
模板 3：According to modern psychology, we must first learn about ...
课文：According to modern psychology, we must first learn about the "habit cycle".
仿写：According to recent research, we must first learn about the causes of stress.（根据近期研究，我们必须首先了解压力成因。）——用于引用理论或观点支撑论点。
模板 4：We could try to replace a negative routine with something more positive.
课文：we could try to replace a negative routine with something more positive.
仿写：We could try to replace screen time with outdoor exercise.（我们可以试着用户外运动代替屏幕时间。）——用于提出建议与对策。
模板 5：As the Chinese philosopher Lao Zi wrote, "A journey of a thousand miles begins with a single step."
课文：As the Chinese philosopher Lao Zi wrote, "A journey of a thousand miles begins with a single step."
仿写：As the old saying goes, "A journey of a thousand miles begins with a single step."（正如古语所云："千里之行，始于足下。"）——用于结尾引用名言升华主题。
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