Speaking Oct 31

Describe a friend of yours who has a good habit.

Well, I’d like to talk about Li, my lab partner in our condensed-matter group. His good habit is deceptively simple: he keeps a rigorous lab notebook—every parameter, every anomaly, even the five-minute delays when the cryostat warms up. I first noticed it after a late-night run when our vacuum chamber started leaking; he calmly opened his log, traced the sequence of operations, and, you know, within minutes we isolated the faulty O-ring. I was honestly relieved.

What makes it “good,” I suppose, is the culture of accountability it creates—data provenance, replicability, and a kind of quiet professionalism. It also reduces conflict, because decisions are evidence-based rather than memory-based.

How will I develop the same habit? Right, my plan is practical: a pre-experiment checklist, timestamped entries with units and uncertainty, and a ten-minute post-mortem where I summarise what worked and what failed—no storytelling, just facts. I’ll back the notebook up weekly and link it to version-controlled code, so the record is coherent and auditable. At the end of the day, this habit isn’t just tidy; it’s research integrity in action.

Well, I’d like to talk about Li, my lab partner in our condensed-matter group.
/ wel aɪd laɪk tuː tɔːk əˈbaʊt liː maɪ læb ˈpɑːt.nər ɪn ˈaʊə kənˈdenst ˈmæt.ər ɡruːp /

His good habit is deceptively simple: he keeps a rigorous lab notebook—every parameter, every anomaly, even the five-minute delays when the cryostat warms up.
/ hɪz ɡʊd ˈhæb.ɪt ɪz dɪˈsep.tɪv.li ˈsɪm.pəl hiː kiːps eɪ ˈrɪɡ.ər.əs læb ˈnəʊt.bʊk ˈev.ri pəˈræm.ɪ.tər ˈev.ri əˈnɒm.ə.li ˈiː.vən ðiː faɪv ˈmɪn.ɪt dɪˈleɪz wen ðiː ˈkraɪ.ə.stæt wɔːmz ʌp /

I first noticed it after a late-night run when our vacuum chamber started leaking; he calmly opened his log, traced the sequence of operations, and, you know, within minutes we isolated the faulty O-ring.
/ aɪ fɜːst ˈnəʊ.tɪst ɪt ˈɑːf.tər eɪ leɪt naɪt rʌn wen ˈaʊə ˈvæk.juːm ˈtʃeɪm.bər ˈstɑː.tɪd ˈliː.kɪŋ hiː ˈkɑːm.li ˈəʊ.pənd hɪz lɒɡ treɪst ðiː ˈsiː.kwəns ɒv ˌɒp.əˈreɪ.ʃənz ænd juː nəʊ wɪˈðɪn ˈmɪn.ɪts wiː ˈaɪ.sə.leɪ.tɪd ðiː ˈfɔːl.ti əʊ rɪŋ /

I was honestly relieved.
/ aɪ wɒz ˈɒn.ɪst.li rɪˈliːvd /

What makes it “good,” I suppose, is the culture of accountability it creates—data provenance, replicability, and a kind of quiet professionalism.
/ wɒt meɪks ɪt ɡʊd aɪ səˈpəʊz ɪz ðiː ˈkʌl.tʃər ɒv əˌkaʊn.təˈbɪl.ə.ti ɪt kriˈeɪts ˈdeɪ.tə ˈprɒv.ə.nəns ˌreplɪkəˈbɪləti ænd eɪ kaɪnd ɒv ˈkwaɪ.ət prəˈfeʃ.ə.nəl.ɪ.zəm /

It also reduces conflict, because decisions are evidence-based rather than memory-based.
/ ɪt ˈɔːl.səʊ rɪˈdjuː.sɪz ˈkɒn.flɪkt bɪˈkɒz dɪˈsɪʒ.ənz ɑː ˈev.ɪ.dəns beɪst ˈrɑː.ðər ðæn ˈmem.ər.i beɪst /

How will I develop the same habit? Right, my plan is practical: a pre-experiment checklist, timestamped entries with units and uncertainty, and a ten-minute post-mortem where I summarise what worked and what failed—no storytelling, just facts.
/ haʊ wɪl aɪ dɪˈvel.əp ðiː seɪm ˈhæb.ɪt raɪt maɪ plæn ɪz ˈpræk.tɪ.kəl eɪ priː ɪkˈsper.ɪ.mənt ˈtʃek.lɪst ˈtaɪm.stæmpt ˈen.triz wɪð ˈjuː.nɪts ænd ʌnˈsɜː.tən.ti ænd eɪ ten ˈmɪn.ɪt pəʊst ˈmɔː.təm weə aɪ ˈsʌm.ə.raɪz wɒt wɜːkt ænd wɒt feɪld nəʊ ˈstɔː.riˌtel.ɪŋ dʒʌst fækts /

I’ll back the notebook up weekly and link it to version-controlled code, so the record is coherent and auditable.
/ aɪl bæk ðiː ˈnəʊt.bʊk ʌp ˈwiːk.li ænd lɪŋk ɪt tuː ˈvɜː.ʒən kənˈtrəʊld kəʊd səʊ ðiː ˈrek.ɔːd ɪz kəʊˈhɪə.rənt ænd ˈɔː.dɪ.tə.bəl /

At the end of the day, this habit isn’t just tidy; it’s research integrity in action.
/ æt ðiː end ɒv ðiː deɪ ðɪs ˈhæb.ɪt ˈɪz.ənt dʒʌst ˈtaɪ.di ɪts rɪˈsɜːtʃ ɪnˈteɡ.rə.ti ɪn ˈæk.ʃən /

part3

What good habits should children have?

Let me see… I’d say the most valuable habits are self-regulation, perseverance, and prosocial behaviour. By self-regulation I mean ordinary routines—adequate sleep, reasonable screen time, and regular reading. These build executive function, which, I suppose, underpins attention and impulse control. Perseverance matters too: children who practise delayed gratification—finishing homework before games, for instance—tend to develop resilience when tasks become demanding. And then there’s prosocial behaviour: empathy, turn-taking, and apologising when necessary. That creates a cooperative climate at school and lowers conflict. As a physics student, I must say the same trio helps in the lab: stable routines, tenacity in problem-solving, and basic civility. At the end of the day, these habits are not flashy, but they compound into long-term competence.

Let me see… I’d say the most valuable habits are self-regulation, perseverance, and prosocial behaviour.
/let miː siː aɪd seɪ ðiː məʊst ˈvæl.ju.ə.bəl ˈhæb.ɪts ɑː self ˌreɡ.jəˈleɪ.ʃən ˌpɜː.sɪˈvɪə.rəns ænd prəʊˈsəʊ.ʃəl bɪˈheɪ.vjə/

By self-regulation I mean ordinary routines—adequate sleep, reasonable screen time, and regular reading.
/baɪ self ˌreɡ.jəˈleɪ.ʃən aɪ miːn ˈɔː.dɪ.nə.ri ruːˈtiːnz ˈæd.ɪ.kwət sliːp ˈriː.zən.ə.bəl skriːn taɪm ænd ˈreɡ.jə.lə ˈriː.dɪŋ/

These build executive function, which, I suppose, underpins attention and impulse control.
/ðiːz bɪld ɪɡˈzek.jə.tɪv ˈfʌŋk.ʃən wɪtʃ aɪ səˈpəʊz ˌʌn.dəˈpɪnz əˈten.ʃən ænd ˈɪm.pʌls kənˈtrəʊl/

Perseverance matters too: children who practise delayed gratification—finishing homework before games, for instance—tend to develop resilience when tasks become demanding.
/ˌpɜː.sɪˈvɪə.rəns ˈmæt.əz tuː ˈtʃɪl.drən huː ˈpræk.tɪs dɪˈleɪd ˌɡræt.ɪ.fɪˈkeɪ.ʃən ˈfɪn.ɪ.ʃɪŋ ˈhəʊm.wɜːk bɪˈfɔː ɡeɪmz fɔː ˈɪn.stəns tend tuː dɪˈvel.əp rɪˈzɪl.i.əns wen tɑːsks bɪˈkʌm dɪˈmɑːn.dɪŋ/

And then there’s prosocial behaviour: empathy, turn-taking, and apologising when necessary.
/ænd ðen ðeəz prəʊˈsəʊ.ʃəl bɪˈheɪ.vjə ˈem.pə.θi tɜːn ˈteɪ.kɪŋ ænd əˈpɒl.ə.dʒaɪ.zɪŋ wen ˈnes.ə.sər.i/

That creates a cooperative climate at school and lowers conflict.
/ðæt kriˈeɪts eɪ kəʊˈɒp.ər.ə.tɪv ˈklaɪ.mət æt skuːl ænd ˈləʊ.əz ˈkɒn.flɪkt/

As a physics student, I must say the same trio helps in the lab: stable routines, tenacity in problem-solving, and basic civility.
/æz eɪ ˈfɪz.ɪks ˈstjuː.dənt aɪ mʌst seɪ ðiː seɪm ˈtriː.əʊ helps ɪn ðiː læb ˈsteɪ.bəl ruːˈtiːnz təˈnæs.ɪ.ti ɪn ˈprɒb.ləm ˈsɒlv.ɪŋ ænd ˈbeɪ.sɪk sɪˈvɪl.ə.ti/

At the end of the day, these habits are not flashy, but they compound into long-term competence.
/æt ðiː end ɒv ðiː deɪ ðiːz ˈhæb.ɪts ɑː nɒt ˈflæʃ.i bʌt ðeɪ kəmˈpaʊnd ˈɪn.tuː lɒŋ tɜːm ˈkɒm.pɪ.təns/

What should parents do to help their children develop good habits?

Let me see… I think parents should model the behaviour first. Children copy what they see, so consistent punctuality, civility, and a calm way of handling setbacks are, well, contagious. Then comes scaffolding: break a habit into small, achievable steps with clear cues and feedback—for example, a simple bedtime checklist to protect sleep hygiene. I’d also shape the home environment—what people call choice architecture—so the “good” option is the easy option: books within reach, phones charging outside the bedroom, a regular study nook with minimal noise. Positive reinforcement helps, but I’d keep it intrinsic: specific praise for effort rather than cash rewards. As a physics student, I notice the same logic in the lab—stable routines and quick feedback loops reduce errors. At the end of the day, modelling + structure + timely feedback makes good habits stick.

Let me see… I think parents should model the behaviour first.
/let miː siː aɪ θɪŋk ˈpeə.rənts ʃʊd ˈmɒd.əl ðiː bɪˈheɪ.vjə fɜːst/

Children copy what they see, so consistent punctuality, civility, and a calm way of handling setbacks are, well, contagious.
/ˈtʃɪl.drən ˈkɒp.i wɒt ðeɪ siː səʊ kənˈsɪs.tənt ˌpʌŋk.tʃuˈæl.ə.ti sɪˈvɪl.ə.ti ænd eɪ kɑːm weɪ ɒv ˈhæn.dəl.ɪŋ ˈset.bæks ɑː wel kənˈteɪ.dʒəs/

Then comes scaffolding: break a habit into small, achievable steps with clear cues and feedback—for example, a simple bedtime checklist to protect sleep hygiene.
/ðen kʌmz ˈskæf.əl.dɪŋ breɪk eɪ ˈhæb.ɪt ˈɪn.tuː smɔːl əˈtʃiː.və.bəl steps wɪð klɪə kjuːz ænd ˈfiːd.bæk fɔː ɪɡˈzɑːm.pəl eɪ ˈsɪm.pəl ˈbed.taɪm ˈtʃek.lɪst tuː prəˈtekt sliːp ˈhaɪ.dʒiːn/

I’d also shape the home environment—what people call choice architecture—so the “good” option is the easy option: books within reach, phones charging outside the bedroom, a regular study nook with minimal noise.
/aɪd ˈɔːl.səʊ ʃeɪp ðiː həʊm ɪnˈvaɪ.rən.mənt wɒt ˈpiː.pəl kɔːl tʃɔɪs ˈɑː.kɪ.tek.tʃə səʊ ðiː ɡʊd ˈɒp.ʃən ɪz ðiː ˈiː.zi ˈɒp.ʃən bʊks wɪˈðɪn riːtʃ fəʊnz ˈtʃɑː.dʒɪŋ ˌaʊtˈsaɪd ðiː ˈbed.ruːm eɪ ˈreɡ.jə.lə ˈstʌd.i nʊk wɪð ˈmɪn.ɪ.məl nɔɪz/

Positive reinforcement helps, but I’d keep it intrinsic: specific praise for effort rather than cash rewards.
/ˈpɒz.ɪ.tɪv ˌriː.ɪnˈfɔːs.mənt helps bʌt aɪd kiːp ɪt ɪnˈtrɪn.zɪk spəˈsɪf.ɪk preɪz fɔː ˈef.ət ˈrɑː.ðə ðæn kæʃ rɪˈwɔːdz/

As a physics student, I notice the same logic in the lab—stable routines and quick feedback loops reduce errors.
/æz eɪ ˈfɪz.ɪks ˈstjuː.dənt aɪ ˈnəʊ.tɪs ðiː seɪm ˈlɒdʒ.ɪk ɪn ðiː læb ˈsteɪ.bəl ruːˈtiːnz ænd kwɪk ˈfiːd.bæk luːps rɪˈdʒuːs ˈer.əz/

At the end of the day, modelling + structure + timely feedback makes good habits stick.
/æt ðiː end ɒv ðiː deɪ ˈmɒd.əl.ɪŋ ˈstrʌk.tʃə ˈtaɪm.li ˈfiːd.bæk meɪks ɡʊd ˈhæb.ɪts stɪk/

Why do we develop bad habits?

Well, I’d say we develop bad habits when stress and time scarcity make short-term relief feel rational. Under exam pressure or after a long session aligning optics, I’m more likely to choose the immediate payoff—gaming, junk food—because of present bias. Our executive function is finite; when we’re fatigued, inhibitory control drops and impulse wins. Environments can amplify this: 24/7 delivery, algorithmic recommendations, and constant messages create a sense that postponing rest or exercise is harmless “just this once.” Well, or rather, the opportunity cost of good behaviour is made conspicuous, while the cost of bad behaviour is delayed and diffuse. So we slide into patterns that are expedient but not sustainable. At the end of the day, fatigue, convenience, and biased time-preferences nudge us toward habits we wouldn’t endorse in a calmer moment.

Well, I’d say we develop bad habits when stress and time scarcity make short-term relief feel rational.
/wel aɪd seɪ wiː dɪˈvel.əp bæd ˈhæb.ɪts wen stres ænd taɪm ˈskeə.sə.ti meɪk ʃɔːt tɜːm rɪˈliːf fiːl ˈræʃ.ən.əl/

Under exam pressure or after a long session aligning optics, I’m more likely to choose the immediate payoff—gaming, junk food—because of present bias.
/ˈʌn.də ɪɡˈzæm ˈpreʃ.ə ɔː ˈɑːf.tə eɪ lɒŋ ˈseʃ.ən əˈlaɪ.nɪŋ ˈɒp.tɪks aɪm mɔː ˈlaɪk.li tuː tʃuːz ðiː ɪˈmiː.di.ət ˈpeɪ.ɒf ˈɡeɪ.mɪŋ dʒʌŋk fuːd bɪˈkɒz ɒv ˈprez.ənt ˈbaɪ.əs/

Our executive function is finite; when we’re fatigued, inhibitory control drops and impulse wins.
/aʊə ɪɡˈzekjətɪv ˈfʌŋk.ʃən ɪz ˈfaɪ.naɪt wen wɪə fəˈtiːɡd ɪnˈhɪb.ɪ.tər.i kənˈtrəʊl drɒps ænd ˈɪm.pʌls wɪnz/

Environments can amplify this: 24/7 delivery, algorithmic recommendations, and constant messages create a sense that postponing rest or exercise is harmless “just this once.”
/ɪnˈvaɪ.rən.mənts kæn ˈæm.plɪ.faɪ ðɪs ˌtwen.ti.fɔːˈsev.ən dɪˈlɪv.ər.i ˌæl.ɡəˈrɪð.mɪk ˌrek.ə.menˈdeɪ.ʃənz ænd ˈkɒn.stənt ˈmes.ɪ.dʒɪz kriːˈeɪt eɪ sens ðæt pəʊstˈpəʊ.nɪŋ rest ɔː ˈek.sə.saɪz ɪz ˈhɑːm.ləs dʒʌst ðɪs wʌns/

Well, or rather, the opportunity cost of good behaviour is made conspicuous, while the cost of bad behaviour is delayed and diffuse.
/wel ɔː ˈrɑː.ðə ðiː ˌɒp.əˈtjuː.nə.ti kɒst ɒv ɡʊd bɪˈheɪ.vjə ɪz meɪd kənˈspɪk.ju.əs waɪl ðiː kɒst ɒv bæd bɪˈheɪ.vjə ɪz dɪˈleɪd ænd dɪˈfjuːs/

So we slide into patterns that are expedient but not sustainable.
/səʊ wiː slaɪd ˈɪn.tuː ˈpæt.ənz ðæt ɑː ɪkˈspiː.di.ənt bʌt nɒt səˈsteɪ.nə.bəl/

At the end of the day, fatigue, convenience, and biased time-preferences nudge us toward habits we wouldn’t endorse in a calmer moment.
/æt ðiː end ɒv ðiː deɪ fəˈtiːɡ kənˈviː.ni.əns ænd ˈbaɪ.əst taɪm ˈpref.ər.əns.ɪz nʌdʒ ʌs təˈwɔːd ˈhæb.ɪts wiː ˈwʊd.ənt ɪnˈdɔːs ɪn eɪ ˈkɑː.mə ˈməʊ.mənt/

What can we do to get rid of bad habits?

Do you think a person's good habits would influence those around him or her? How?