Hi, I'm John, and I want to help you learn English. 這裡有純正又充滿磁性的美音，這裡有多樣化的學習素材（目前已推送 500 多篇不同類型的英文材料），這裡已經有超過 10 萬充滿激情的英語學習者，這裡更是共同進步、實現夢想的出發點和加油站！關注清晨朗讀會，閱讀、轉發，讓優美的晨讀開啟你充滿希望的每一天！Good morning!
今天的練習內容來自 Leo Babauta 的 zenhabits.net，文章叫 Three Powerful Techniques to Get Better at Habits。朗讀內容為文章的節選。
…
回顧 2017 年，我養成的最好的習慣是每天早上起來做 10-20 分鐘的瑜伽（我用的是 Yoga Studio 的 iOS app）。這個習慣讓我每天都有個健康舒適的開始，對我有極好的影響。以前我也會早上鍛鍊，但從 2017 年開始，它真的變成了每天都會做的事情。看了這篇文章，我發現我能養成這個習慣跟 Leo 提到的這三點有關係。我只需要鋪個毯子，按一個鍵，就可以開始；過程中我也能投入；感覺沒時間或沒精神的時候，我只需要停下來想，其實 10 分鐘總是有的！
Have fun!
John
p.s. 點這裡了解我的激活英語課程。記得每天都來 清晨朗讀會 打卡哦～
朗讀內容
Three Powerful Techniques to Get Better at Habits
By Leo Babauta
For many who started the year with great aspirations and goals of creating new habits … it’s coming to the time of year when lots of people start to falter on their new habits.
That’s completely normal, but we can do better.
We can figure out how to overcome the difficulties that often plague our habit-changing attempts:
We delay starting on the habit.
Our minds start to rebel from the tediousness of sticking to a plan.
We rationalize not doing the habit.
With those very common obstacles in mind, I’m going to share three powerful techniques for overcoming them. They take effort to implement, but you got this!
Here are the techniques:
Focus on just starting. Set a trigger when you’re going to do the habit each day — let’s say you’re going to meditate when you wake up, or work out when you get home, or read during your lunch break. When the time comes to do the habit (the trigger happens), just launch into doing the habit, without delay. Focus on getting good at this skill of starting. …
Be completely with the habit. When you do start the habit, it’s very common to focus on getting through the habit, trying to complete the task. This is a mindset that most of us have all day long — we are just rushing through our tasks, trying to finish each one. But actually this is not helpful for habits. We want to be completely present with the habit, really feel the texture of the experience, and imagine there is no end, that this moment is all there is and ever will be. It can transform the habit, turning it into a mindfulness practice, and we can even find gratitude for being able to do it. We don’t have to do it, we get to do it. …
Pause when you start to rationalize. The problem with rationalizing not doing the habit is that we don’t often notice we’re doing it. We just start moving away from doing the habit. We just think, 「It’s OK, I』ll do it later,」 or 「Screw it, I don’t really need to do this,」 or 「Just this one time won’t hurt.」 These are not helpful thoughts. Instead, we should learn to pause. Sit still, take a breath, and remind yourself of why you’re committed to this habit....
I offer these three techniques to you, and I hope you』ll give them a full-hearted effort.
https://zenhabits.net/three/
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朗讀語音也可以去喜馬拉雅聽（搜索：王淵源John）
無論你選擇讚賞還是打卡、轉發，對我都是莫大的鼓勵和支持！
足跡
Beijing, January 2018