The article explains why forming good habits is challenging and how to make them stick. People often begin new routines with a lot of enthusiasm, but over time they easily fall back into old habits.
This isn't a personal failure. It's usually the result of an ineffective system. To build better habits, we should set SMART goals that are specific and achievable. Techniques like habit stacking and rewarding ourselves can make new routines feel automatic and enjoyable. While life's stress and interruptions can cause setbacks, these moments should be used to reflect, adjust, and get back on track.
👉點我練聽力👈
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I woke up at 5am to run before work, I read a book in your lunchbreak, and I listened to an English podcast on my commute
Don't be hard on yourself. It's unrealistic to rely on willpower alone. Our habits come from goals, so start by getting really clear. Goals should be SMART: specific, measurable, achievable, relevant and time-bound. It's not enough to say, "I'll exercise more" – that's too vague! A SMART goal would be "I'm going to walk for 20 minutes in the evenings on weekdays." Now you have a clear action that you can stick to.
Once you're clear on your goals, you need to make the associated habits as automatic as possible. If it's hard to get yourself to the gym, promise yourself that after each visit, you'll allow yourself a treat – a takeaway meal or an episode of your favourite TV show.
Even with our best intentions and a great system, stress and interruptions to your routine like social events can still make keeping habits feel like an uphill battle. If or when you have setbacks, accept it as part of the process.
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1. He started his new fitness plan with real zest, but the excitement faded after a few weeks.
2. I usually listen to English podcasts during my commute to make the most of my travel time.
3. Fast forward to today, and I can't believe how much progress I've made with my daily habits.
4. When I'm stressed, I tend to slip into snacking late at night without even noticing.
5. I accidentally hit snooze three times this morning and almost missed my meeting.
6. Don't be too hard on yourself. Everyone struggles to stay consistent sometimes.
7. Relying on willpower alone never works for me. I need a solid routine.
8. Setting a time-bound goal like "study for 20 minutes before dinner" helps me stay focused.
9. My old goal was too vague, so I rewrote it to be more specific and realistic.
10. It's easier to stick to a habit when you plan it into your daily schedule.
11. After finishing a hard task, I like to reward myself with a warm bubble tea.
12. Exercising used to feel like a chore, but now I actually enjoy it.
13. Listening to relaxing music makes my evening walk much more pleasurable.
14. Staying disciplined during the IELTS exam feels like an uphill battle.
15. A small setback doesn't mean failure. It just means you're human.
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務必使用字典確實查下列單字的例句喔
zest 熱忱，強烈的興趣
commute 上下班往返，通勤
fast forward 快進
slip into 陷入，逐漸養成（壞習慣）
snooze 讓鬧鐘推遲響起
hard on oneself 對自己過於嚴苛
willpower 意志力，毅力
time-bound 有時間要求的，受時間限制的
vague 不明確的，模糊的
stick to 堅持，遵守（習慣，規則等）
habit stacking 習慣疊加，讓不同習慣互相促進
intertwine 互相纏繞，交織
reward oneself 獎勵自己
chore 煩人的事，雜事
pleasurable 令人愉悅的
an uphill battle 一場艱苦的戰鬥
setback 挫折，阻隘
spontaneity 自發性
back on track 回到正軌
🍈
I woke up at 5am to run before work, I read a book in your lunchbreak, and I listened to an English podcast on my commute
Don't be hard on yourself. It's unrealistic to rely on willpower alone. Our habits come from goals, so start by getting really clear. Goals should be SMART: specific, measurable, achievable, relevant and time-bound. It's not enough to say, "I'll exercise more" – that's too vague! A SMART goal would be "I'm going to walk for 20 minutes in the evenings on weekdays." Now you have a clear action that you can stick to.
Once you're clear on your goals, you need to make the associated habits as automatic as possible. If it's hard to get yourself to the gym, promise yourself that after each visit, you'll allow yourself a treat – a takeaway meal or an episode of your favourite TV show.
Even with our best intentions and a great system, stress and interruptions to your routine like social events can still make keeping habits feel like an uphill battle. If or when you have setbacks, accept it as part of the process.
🍓
1. He started his new fitness plan with real zest, but the excitement faded after a few weeks.
2. I usually listen to English podcasts during my commute to make the most of my travel time.
3. Fast forward to today, and I can't believe how much progress I've made with my daily habits.
4. When I'm stressed, I tend to slip into snacking late at night without even noticing.
5. I accidentally hit snooze three times this morning and almost missed my meeting.
6. Don't be too hard on yourself. Everyone struggles to stay consistent sometimes.
7. Relying on willpower alone never works for me. I need a solid routine.
8. Setting a time-bound goal like "study for 20 minutes before dinner" helps me stay focused.
9. My old goal was too vague, so I rewrote it to be more specific and realistic.
10. It's easier to stick to a habit when you plan it into your daily schedule.
11. After finishing a hard task, I like to reward myself with a warm bubble tea.
12. Exercising used to feel like a chore, but now I actually enjoy it.
13. Listening to relaxing music makes my evening walk much more pleasurable.
14. Staying disciplined during the IELTS exam feels like an uphill battle.
15. A small setback doesn't mean failure. It just means you're human.
🍒
務必使用字典確實查下列單字的例句喔
zest 熱忱，強烈的興趣
commute 上下班往返，通勤
fast forward 快進
slip into 陷入，逐漸養成（壞習慣）
snooze 讓鬧鐘推遲響起
hard on oneself 對自己過於嚴苛
willpower 意志力，毅力
time-bound 有時間要求的，受時間限制的
vague 不明確的，模糊的
stick to 堅持，遵守（習慣，規則等）
habit stacking 習慣疊加，讓不同習慣互相促進
intertwine 互相纏繞，交織
reward oneself 獎勵自己
chore 煩人的事，雜事
pleasurable 令人愉悅的
an uphill battle 一場艱苦的戰鬥
setback 挫折，阻隘
spontaneity 自發性
back on track 回到正軌