每天10分钟，轻松打破坏习惯（附英文原稿）

1. BasicPrinciples 1.基本原则 Amy Johnson as apsychologist, coach, author, and speaker in 2017, she opened the little schoolof big change. An online school that has helped. Hundreds of people findfreedom from anxiety and habits and live a more peaceful life. Amy has been aregularly featured expert on the Steve Harvey show and oprah.com as well as inthe wall street journal and self magazine. 艾米·约翰逊作为心理学家、教练、作家和演讲者，于2017年开办了“大变革小学校”。一所帮助过的在线学校。成百上千的人从焦虑和习惯中解脱出来，过着更加平静的生活。艾米一直是史蒂夫·哈维秀的常客奥普拉网以及《华尔街日报》和《自我》杂志。  In this course,Amy will share her groundbreaking approach to finding true lasting freedom frombad habits without relying on willpower. In part one, Amy will explain her nowillpower philosophy, including a brief illustration of how it works. In parttwo, we will explore the nature of habits, how they get formed and thedifference betw...

2. TheNature of Habits 2.习惯的本质 welcome back tobreaking habits. Part two, the nature of habits in this part, we'll beexploring how habits get formed and the difference between good ones, bad onesand addictions. 欢迎回到打破习惯。第二部分，习惯的本质在这一部分，我们将探讨习惯是如何形成的，以及好的、坏的和上瘾的区别。  What really ourbad habits, how did they get formed? It's not like there's a list somewhere,you know of. These are the things that you're doing that are bad habits. Forsome people, their internet usage is a bad habit for other people. It doesn'tfeel like that at all. So. It's really subjective and it's down to what we feelhas some power over us that we wish it didn't have. 我们的坏习惯到底是什么，它们是如何形成的？你知道，这不是什么地方有单子。这些都是你正在做的坏习惯。对一些人来说，上网对其他人来说是个坏习惯。一点感觉都不像。所以。这确实是主观的，这取决于我们感觉到的对我们有一些我们希望它没有的力量。  I think that's areally big ...

3.Insight 3.洞察 welcome back tobreaking habits. Part three insight in this part, Amy will help us understandwhat insight is and how it can help, including some illustrations of how thisworks. 欢迎回到打破习惯。第三部分洞察在这一部分中，艾米将帮助我们理解什么是洞察，以及它是如何帮助我们的，包括一些如何工作的插图。  What is insightas it relates to behavioral change? I think the definition of insight issomething around a sight from within or the derivation of the word, I guess, asa site from within. So insight to me is just seeing something new, like havinga brand new thought. Seeing something that we didn't see a minute ago, like,Oh, that's right. 什么是与行为改变相关的洞察力？我认为洞察的定义是围绕着一个从内部观察到的东西，或者是这个词的派生词，我想，作为一个来自内部的站点。所以对我来说，洞察力就是看到一些新的东西，比如有一个全新的想法。看到一些我们一分钟前没看到的东西，比如，哦，对了。  You know, thissubstance or this habit can't make me feel a...

4. Howthe Mind Works 4.思维如何运作 Welcome back tobreaking habits. Part four, how the mind works, then this part we'll learnabout mental health and brain plasticity. 欢迎回到打破习惯。第四部分，大脑是如何工作的，这一部分我们将学习心理健康和大脑可塑性。  What do ourhabits reveal about our mental health? The coolest thing to see is that ourhabits are actually a sign of our mental health. Because again, it, of courseit doesn't look this way. It looks like our habits are a big problem with ourmental health. But when I say our habits are a sign of our mental health, whatI mean is that we all, every human, no exceptions has mental health. 我们的习惯揭示了我们心理健康的哪些方面？最酷的是，我们的习惯实际上是我们心理健康的标志。因为，它，当然不是这样的。看来我们的习惯是我们心理健康的一个大问题。但是当我说我们的习惯是我们心理健康的标志时，我的意思是我们所有人，每个人，没有例外都有心理健康。  We havewellbeing as our default state, as our nature. And when w...

5.Breaking Free 5.挣脱 Welcome back tobreaking habits. Part five, breaking free in this final part, we'll learn aboutinnate human resilience and what we can do or try in order to end bad habitsforever. 欢迎回到打破习惯。第五部分，挣脱在最后一部分，我们将学习人类天生的韧性，以及我们可以做些什么或尝试来永远终结坏习惯。  How can I takeadvantage of my own resilience? There is a human design that we don't outgrow.It doesn't have an expiration date. It doesn't go away when you start payingbills or, you know, whatever parents and society has told us, like our humandesign is our human design and it does not change. 我如何利用自己的韧性？有一种人类的设计是我们无法摆脱的。它没有有效期。当你开始付账单，或者，你知道，无论父母和社会告诉我们什么，它都不会消失，就像我们的人性设计就是我们的人性设计，它不会改变。And what it shows us isthat we are full of health all the time. 它告诉我们，我们一直都很健康。  We just don'tfeel it because we're caught up in our thi...