Typically, we are harder on others than ourselves when it comes to bad habits. They could be annoyances, like, someone who starts cracking their knuckles right next to you, or a friend of yours who you love very much but who constantly drops the word "like" into, like, every other sentence.
一般來說，當提到壞習慣時，我們總嚴以待人寬以律己。它們可以是讓人討厭的事，像是，某個就在你旁邊開始折指節的人，或是你一個非常喜歡的朋友，但他會不斷用「像是」這個詞，像是，每隔一句就用一次。
Hey, but you've got one, too! Everyone has at least one bad habit that they can shake. Or can they?
嘿，但你也有個壞習慣!每個人都至少有一個他們可以擺脫的壞習慣。或是他們可以嗎？
Welcome to Wellcast. This week, we took another viewer's suggestion from Franticow who wrote in asking for video on breaking bad habits. So today, you guessed it. We're gonna examine why it's so darn difficult to give up chowing down on junk food or chowing down on your fingernails.
歡迎收看Wellcast。這週，我們採納另外一個觀眾Franticow的建議，他寫信來尋求戒掉壞習慣的影片。所以今天，你們猜到了。我們要檢驗為什麼要戒掉大吃垃圾食物、或是大啃你的指甲是如此的困難。
We've also got a four-step method for overcoming your biggest vice. Are you ready?
我們同樣也提供一個克服最大惡習的四階段方法。你準備好了嗎？
First and foremost: how do bad habits even form? Studies by the National Institute of Health point to two main reasons: The first reason is repetition. If you do something often enough, say, you twirl your pencil during class, you brain decides it can stop wasting precious neuron thinking about it. So it checks out and goes on vacation. You could be twirling your pencil through AP English, social studies, algebra and trig without even thinking about it.
首先最重要的是：壞習慣倒底怎麼養成的？美國國立衛生研究院的研究指出兩個主要原因：第一個原因是反覆。如果你夠常做某件事，例如，你在課堂上轉筆，你的大腦決定它可以停止浪費寶貴的神經元來思考這事。所以它收工並放假去了。你甚至連想都不用想，就會在大學先修英文課、社會研究課、代數和三角學上轉你的筆。
The other way bad habits are formed is through positive reinforcement, which sounds like a really good thing, but it can be dangerous. Let's talk about that energy drink that you insist on sucking back when you're up late studying. Gives you a nice boost of energy, and then helps you get through to the end of that mind-numbingly boring paper you're writing on Chaucer.
另一個壞習慣養成的方式是透過正面強化，這聽起來像是一件非常好的事，但它也可以是很危險的。來談談你在熬夜念書時堅持要喝的能量飲料。它給了你滿滿的能量補充，然後幫你撐過你正在寫的那份讓人腦袋麻痺、無聊的Chaucer(英國作家)報告的最後。
But the reason why this kind of habit is hard to break is that the nice surge of energy at 11 p.m. is an enjoyable feeling. And enjoyable feelings usually result in your brain releasing dopamine. This is partly why people often crave things that aren't even enjoyable for them anymore. The brain is jonesing for dopamine.
但這種習慣為什麼難戒掉的原因，是因為在晚上十一點時能量的激增是一種快樂的感受。而快樂的感受通常會導致你的腦袋釋出多巴胺。在一定程度上，這就是為什麼人們常常還會渴望那些對他們來說甚至已經不再快樂的事。腦袋上了多巴胺的癮。
But don't worry, my habitual compadres. Human beings are pretty amazing at changing and adapting. Ladies and gentlemen, we're going to obliterate that bad habit in four easy steps. Pause and print this sheet at watchwellcast.com.
但別擔心，我的惡習朋友們。人類在改變和適應方面是非常驚人的。各位先生女士，我們要用四個簡單步驟來戒掉那壞習慣。暫停並印下watchwellcast.com上的這份表。
Step one (let's start at the very beginning. It's a very good place to start): Write down the bad habit you're trying to quit. Start simple. Choose just one.
第一步(從起點開始。這是個開始的好地方)：寫下你試著要戒掉的壞習慣。簡單開始。只選一個。
Step two: Learn to avoid your triggers.
Take some time to think of other things that really make you crave doing your bad habit. If biting your nails is your vice, your triggers might be: "That last minute quiz!" "Oh, no! I gotta pay my electric bill" or "How much money do I have in my account for rent?" List these triggers in section two of your worksheet.
第二步：學會避開你的觸發點
花點時間想想其他真正會讓你渴望做壞習慣的事。如果咬指甲是你的惡習，你的觸發點可能是：「最後一刻的考試!」「喔，不!我要付電費了。」或是「我帳戶裡還有多少錢付房租？」在工作表的第二欄裡列出這些觸發點。
Next to these triggers, write a list of ways you can avoid them. For example, read your syllabus every week or make sure that you plan for automatic deductions for your electric bill.
在這些觸發點旁邊，寫下你可以避開它們方式的名單。舉例來說，每週細看課綱，或是確定你有安排自動扣繳電費。
Step three: Substitute your bad habits for not so bad habits.
Basically, you wanna teach your brain by repetition to learn a new habit. So if you tend to bite your nails when you're stressed and alone in your living room, stock your refrigerator with carrots and celery, so that you can reach for something else to chew on when you're stressed out. Write a substitution next to every trigger on section three of your worksheet.
第三步：把你的壞習慣替換成不那麼壞的習慣
基本上，你想要透過重複來教你的腦袋學會新的習慣。所以如果你在客廳壓力大且孤獨時容易咬指甲，在冰箱囤積紅蘿蔔和芹菜，這樣一來當你壓力大時就能拿些其他的東西來啃。在工作表上第三欄每個觸發點旁寫下替代方案。
Step four: Gather your army.
You do not have to do this alone. Enlist your friends to help you defeat this bad habit. Start by telling them that you're planning on eliminating this bad habit and you need their help. Just the simple act of letting them in on this battle that you're waging is a step at the right direction.
第四步：集結你的軍隊。
你不必單獨做這事。招募你的朋友來幫你打敗這個壞習慣。開始以告訴他們你正計畫要消滅這個壞習慣，而且需要他們的幫助。就是這個讓他們知道你正在進行的這場戰鬥的簡單行動，就是朝向正途的一步。
Remember, your friends can be bodyguards. They'll stand between you and your brain. Tell them to police you. If they see you reaching for those nails to bite, give them the permission to remind you of your mission or even slap your hand. Whatever you want!
記住，你的朋友可以當保鏢。他們會站在你和你的腦袋之間。叫他們監督你。如果他們看到你伸手要咬指甲，准許他們提醒你的任務，或甚至打你的手。不論你想要什麼!
Alright, guys. Let's recap. Today you learned four steps for beating your bad habits. You decided which habit you wanted to kick. You figured out your triggers for this bad habit. And you decided on ways to avoid and replace these triggers with healthier alternatives. If all those fail, you learn to enlist your friends in the fight.
好的，各位。來複習吧。今天你學到打敗壞習慣的四個步驟。你決定你想要戒掉哪個壞習慣。你想出這個壞習慣的觸發點。你選定方法來，用更健康的替代方案避開並替換這些觸發點。如果那些全都失敗，你學到召集你的朋友來打這場仗。
Tweet us at WatchWellCast. Email us at watchwellcast@gmail.com. Or leave a comment down below. We'll see you next time.
在推特WatchWellCast上留言給我們。寄信到watchwellcast@gmail.com給我們。或是在下方留言。我們下次見。
- 「首要的事、首先」- First And Foremost
First and foremost: how do bad habits even form?
首先最重要的是：壞習慣倒底怎麼養成的？ - 「讓某人知道某事、參與某事」- Let Someone In On Something
Just the simple act of letting them in on this battle that you're waging is a step at the right direction.
就是這個讓他們知道你正在進行的這場戰鬥的簡單行動，就是朝向正途的一步。
