Describe a friend of yours who has a good habit.
Notes
You should say:
Who he/she is
What good habit he/she has
When/how you noticed the good habit
And explain how you will develop the same 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
Notes
What good habits should children have?
What should parents do to help their children develop good habits?
Why do we develop bad habits?
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?
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?
Let me see… I think the most reliable way is to engineer the environment so the bad loop can’t easily run. In my case, when I’m post-processing data, the cue is boredom and the routine is doom-scrolling. So I remove cues and add friction: phone on grayscale, notifications off, and a blocker on short-video sites during lab hours. At the same time, I install a replacement routine with a specific implementation intention: “If I feel the urge to scroll, I stand up, refill my water, and do a 60-second stretch.” It sounds trivial, but it preserves executive function and breaks the reward expectation. To be honest, pre-commitment helps too—leaving my charger at home or studying in a library where calls feel socially costly. At the end of the day, cue removal + friction + a pre-planned alternative is more effective than willpower slogans.
Let me see… I think the most reliable way is to engineer the environment so the bad loop can’t easily run.
/let miː siː aɪ θɪŋk ðiː məʊst rɪˈlaɪ.ə.bəl weɪ ɪz tuː ˌen.dʒɪˈnɪə ðiː ɪnˈvaɪ.rən.mənt səʊ ðiː bæd luːp kɑːnt ˈiː.zɪ.li rʌn/
In my case, when I’m post-processing data, the cue is boredom and the routine is doom-scrolling.
/ɪn maɪ keɪs wen aɪm pəʊst ˈprəʊ.ses.ɪŋ ˈdeɪ.tə ðiː kjuː ɪz ˈbɔː.dəm ænd ðiː ruːˈtiːn ɪz duːm ˈskrəʊ.lɪŋ/
So I remove cues and add friction: phone on grayscale, notifications off, and a blocker on short-video sites during lab hours.
/səʊ aɪ rɪˈmuːv kjuːz ænd æd ˈfrɪk.ʃən fəʊn ɒn ˈɡreɪskeɪl ˌnəʊ.tɪ.fɪˈkeɪ.ʃənz ɒf ænd eɪ ˈblɒk.ə ɒn ʃɔːt ˈvɪd.i.əʊ saɪts ˈdjʊə.rɪŋ læb ˈaʊəz/
At the same time, I install a replacement routine with a specific implementation intention: “If I feel the urge to scroll, I stand up, refill my water, and do a 60-second stretch.”
/æt ðiː seɪm taɪm aɪ ɪnˈstɔːl eɪ rɪˈpleɪs.mənt ruːˈtiːn wɪð eɪ spəˈsɪf.ɪk ˌɪm.plɪ.menˈteɪ.ʃən ɪnˈten.ʃən ɪf aɪ fiːl ðiː ɜːdʒ tuː skrəʊl aɪ stænd ʌp rɪˌfɪl maɪ ˈwɔː.tə ænd duː eɪ ˌsɪkstiˈsekənd stretʃ/
It sounds trivial, but it preserves executive function and breaks the reward expectation.
/ɪt saʊndz ˈtrɪv.i.əl bʌt ɪt prɪˈzɜːvz ɪɡˈzek.jʊ.tɪv ˈfʌŋk.ʃən ænd breɪks ðiː rɪˈwɔːd ˌek.spekˈteɪ.ʃən/
To be honest, pre-commitment helps too—leaving my charger at home or studying in a library where calls feel socially costly.
/tuː biː ˈɒn.ɪst priː kəˈmɪt.mənt helps tuː ˈliː.vɪŋ maɪ ˈtʃɑː.dʒə æt həʊm ɔː ˈstʌd.i.ɪŋ ɪn eɪ ˈlaɪ.brər.i weə kɔːlz fiːl ˈsəʊ.ʃəl.i ˈkɒst.li/
At the end of the day, cue removal + friction + a pre-planned alternative is more effective than willpower slogans.
/æt ðiː end ɒv ðiː deɪ kjuː rɪˈmuː.vəl ˈfrɪk.ʃən eɪ priː plænd ɒlˈtɜː.nə.tɪv ɪz mɔː ɪˈfek.tɪv ðæn ˈwɪlˌpaʊ.ə ˈsləʊ.ɡənz/
Do you think a person's good habits would influence those around him or her? How?
Let me see… yes, I do. Good habits create a spillover effect through descriptive norms and reputational incentives. In my lab, one senior student always runs a short pre-experiment checklist and keeps timestamped, auditable notes. To be honest, the visibility of that routine changes the baseline: people copy it because it signals professionalism and protects data integrity. There’s also a soft peer pressure—when punctuality and tidy code are the norm, lateness and sloppy naming feel costly. At the end of the day, observational learning plus a desire to maintain credibility means one person’s discipline can lift the whole group.
Let me see… yes, I do.
/let miː siː jes aɪ duː/
Good habits create a spillover effect through descriptive norms and reputational incentives.
/ɡʊd ˈhæb.ɪts kriˈeɪt eɪ ˈspɪlˌəʊ.və ɪˈfekt θruː dɪˈskrɪp.tɪv nɔːmz ænd ˌrep.juːˈteɪ.ʃən.əl ɪnˈsen.tɪvz/
In my lab, one senior student always runs a short pre-experiment checklist and keeps timestamped, auditable notes.
/ɪn maɪ læb wʌn ˈsiː.ni.ə ˈstjuː.dənt ˈɔːl.weɪz rʌnz eɪ ʃɔːt ˌpriː.ɪkˈsper.ɪ.mənt ˈtʃek.lɪst ænd kiːps ˈtaɪm.stæmpt ˈɔː.dɪ.tə.bəl nəʊts/
To be honest, the visibility of that routine changes the baseline: people copy it because it signals professionalism and protects data integrity.
/tuː biː ˈɒn.ɪst ðiː ˌvɪz.ɪˈbɪl.ɪ.ti ɒv ðæt ruːˈtiːn ˈtʃeɪn.dʒɪz ðiː ˈbeɪs.laɪn ˈpiː.pəl ˈkɒp.i ɪt bɪˈkɒz ɪt ˈsɪɡ.nəlz prəˈfeʃ.ən.əl.ɪ.zəm ænd prəˈtekts ˈdeɪ.tə ɪnˈteɡ.rə.ti/
There’s also a soft peer pressure—when punctuality and tidy code are the norm, lateness and sloppy naming feel costly.
/ðeəz ˈɔːl.səʊ eɪ sɒft pɪə ˈpreʃ.ə wen ˌpʌŋk.tʃuˈæl.ɪ.ti ænd ˈtaɪ.di kəʊd ɑː ðiː nɔːm ˈleɪt.nəs ænd ˈslɒp.i ˈneɪ.mɪŋ fiːl ˈkɒst.li/
At the end of the day, observational learning plus a desire to maintain credibility means one person’s discipline can lift the whole group.
/æt ðiː end ɒv ðiː deɪ ˌɒb.zəˈveɪ.ʃən.əl ˈlɜː.nɪŋ plʌs eɪ dɪˈzaɪə tuː meɪnˈteɪn ˌkred.ɪˈbɪl.ɪ.ti miːnz wʌn ˈpɜː.sənz ˈdɪs.ɪ.plɪn kæn lɪft ðiː həʊl ɡruːp/
Words
| Words | Definition |
|---|---|
| deceptively | /dɪˈsep.tɪv.li/ — adv. 具有迷惑性地；看似…却实际上不然 |
| anomaly | /əˈnɒm.ə.li/ — n. 异常；反常；异常现象 |
| cryostat | /ˈkraɪ.ə.stæt/ — n. 恒温器；低温恒温装置 |
| warm up | v. 热身；预热；（使）变得活跃 |
| the faulty O-ring | n. 有缺陷的O形圈 |
| faulty | /ˈfɔːl.ti/ — adj. 有缺陷的；有错误的；不完美的 |
| traced the sequence of operations | v. 追踪操作顺序；分析作业流程 |
| relieved | /rɪˈliːvd/ — adj. 感到宽慰的；如释重负的 |
| data provenance | n. 数据来源；数据溯源 |
| replicability | /ˌrep.lɪ.kəˈbɪl.ɪ.ti/ — n. 可重复性；可再现性 |
| provenance | /ˈprɒv.ə.nəns/ — n. 起源；出处；来源 |
| quiet professionalism | n. 低调的专业精神 |
| evidence-based | adj. 以证据为基础的；循证的 |
| memory-based | adj. 基于记忆的 |
| checklist | n. 清单；核对表 |
| timestamped | adj. 带有时间戳的 |
| uncertainty, | n. 不确定性；不明确；犹豫 |
| timestamped entries with units and uncertainty | n. 带有单位和不确定性的时间戳记录 |
| post-mortem | n. 事后反思（或剖析） adj. 事后的； |
| storytelling | /ˈstɔː.riˌtel.ɪŋ/ — n. 讲故事；叙事艺术 |
| version-controlled | /ˈvɜː.ʒən kənˈtrəʊld/ — adj. 受版本控制的 |
| coherent | /kəʊˈhɪə.rənt/ — adj. 连贯的；一致的；条理清晰的 |
| auditable | /ˈɔː.dɪ.tə.bəl/ — adj. 可审计的；可查账的 |
| integrity | /ɪnˈteɡ.rə.ti/ — n. 正直；诚实；完整；完善 |
| tidy | /ˈtaɪ.di/ — adj. 整洁的；有条理的；v. 整理；收拾 |
| in action | phr. 在运转中；在起作用；在实际进行中 |
| prosocial | /prəʊˈsəʊ.ʃəl/ — adj. 亲社会的；有利于他人的 |
| prosocial behaviour | n. 亲社会行为；有益他人的行为 |
| ordinary routines | n. 日常惯例；普通的日常活动 |
| adequate sleep | n. 充足的睡眠 |
| reasonable screen time | n. 合理的屏幕使用时间 |
| regular reading | n. 经常阅读；规律性的阅读习惯 |
| executive function | n. 执行功能（大脑的计划、控制与调节能力） |
| underpins attention | v. 支撑注意力；构成注意力的基础 |
| underpin | /ˌʌn.dəˈpɪn/ — v. 支撑；巩固；构成…的基础 |
| impulse control | n. 冲动控制；抑制冲动的能力 |
| impulse | /ˈɪm.pʌls/ — n. 冲动；推动力；刺激 |
| Perseverance | /ˌpɜː.sɪˈvɪə.rəns/ — n. 毅力；坚持不懈；不屈不挠 |
| delayed gratification | n. 延迟满足；推迟享乐 |
| gratification | /ˌɡræt.ɪ.fɪˈkeɪ.ʃən/ — n. 满足；喜悦；令人满足的事 |
| become demanding | v. 变得苛求；变得要求高 |
| develop resilience | v. 培养韧性；增强适应力 |
| empathy, turn-taking, and apologising when necessary | |
| a cooperative climate | n. 合作氛围；协作环境 |
| lowers conflict | v. 减少冲突；降低矛盾 |
| trio | /ˈtriː.əʊ/ — n. 三人组；三重奏；三件套 |
| civility | /sɪˈvɪl.ə.ti/ — n. 礼貌；谦恭；客气的行为 |
| tenacity | /təˈnæs.ə.ti/ — n. 韧性；坚持；顽强 |
| flashy | /ˈflæʃ.i/ — adj. 浮华的；显眼的；俗艳的 |
| compound into | v. 使混合成；合并为 |
| compound | n. 化合物；复合体；v. 混合；使恶化；加重；adj. 复合的；混合的 |
| competence | /ˈkɒm.pɪ.təns/ — n. 能力；胜任；技能 |
| model the behaviour | v. 以身作则；示范某种行为 |
| punctuality | n. 准时性 |
| consistent | adj. 始终如一的，一贯的；持续的，连续的；固守的，坚持的；一致的，吻合的 |
| consistent punctuality | n. 一贯的守时；始终准时 |
| civility | /sɪˈvɪl.ə.ti/ — n. 礼貌；谦恭；客气的行为 |
| handling setbacks | 应对挫折；处理逆境 |
| contagious | /kənˈteɪ.dʒəs/ — adj. 传染性的；有感染力的 |
| scaffold | n. 脚手架；鹰架；绞刑台 vt. 给……搭脚手架；用支架支撑 |
| achievable | adj. 可完成的；可有成就的；做得成的 |
| cues | n. 开端，线索；提示，关键；球杆；诱因（cue 的复数形式） |
| sleep hygiene | n. 睡眠卫生；良好睡眠习惯 |
| choice architecture | 选择架构：指设计和组织选择环境的方式，以影响人们的决策。 |
| the “good” option is the easy option | “好的”选择就是容易的选择 |
| study nook | n. 学习角落；读书小天地 |
| nook | n. 角落；隐匿处；核武器；凹处 |
| Positive reinforcement | n. 正强化；积极强化（通过奖励促进期望行为） |
| intrinsic | /ɪnˈtrɪn.zɪk/ — adj. 内在的；本质的；固有的 |
| praise | v. （尤指公开地）赞美，表扬；（用语言或音乐）赞美（上帝） n. 表扬，赞美；（对上帝的）感谢，崇拜 |
| specific | /spəˈsɪfɪk/ |
| makes good habits stick | 让好习惯巩固下来；使好习惯保持下去 |
| timely | /ˈtaɪm.li/ — adj. 及时的；适时的 |
| scarcity | /ˈskeəsəti/n. 不足，缺乏 |
| time scarcity | n. 时间稀缺；时间不足 |
| rational | /ˈræʃ(ə)nəl/adj. （想法、决定等）合理的，基于理性的；（人）理性的，理智的；富有理性的；（数）有理的，有理数的 n. 有理数 |
| a long session | n. 一段较长的时间； |
| the immediate payoff | n. 立即的回报；即时收益 |
| bias | /ˈbaɪ.əs/ — n. 偏见；偏差；偏向；v. 使有偏见；使倾向于 |
| present bias | n. 当前偏见；当下偏好（倾向于追求即时回报而忽视长期利益） |
| executive function | n. 执行功能（大脑的计划、组织与控制能力） |
| fatigued | adj. 精疲力竭的 v. 使疲劳，使劳累（fatigue 的过去式和过去分词） |
| inhibitory | /ɪnˈhɪbɪtəri/ adj. 禁止的，抑制的 |
| inhibitory control | n. 抑制控制；抑制能力（控制冲动或干扰的心理功能） |
| amplify | /ˈæm.plɪ.faɪ/ — v. 放大；增强；详述 |
| postponing rest | |
| conspicuous | /kənˈspɪkjuəs/ adj. 出色的，引人注目的；显眼的，明显的 |
| the opportunity cost of good behaviour is made conspicuous | |
| the opportunity cost | n. 机会成本 |
| expedient | /ɪkˈspiːdiənt/ adj. 权宜的；方便的；有利的 n. 权宜之计；应急手段 |
| slide into | v. 悄然陷入；逐渐进入（某种状态或境地） |
| that are expedient but not sustainable. | 权宜但不可持续的；暂时方便却难以长久的 |
| fatigue | /fəˈtiːɡ/ — n. 疲劳；劳累；金属疲劳；v. 使疲倦 |
| nudge | /nʌdʒ/ v. 用肘轻触（某人以引起注意）；轻推移动，推开；用胳膊肘挤开往前走；接近，靠近（某程度或数量）；劝说，鼓励 n. （肘部的）轻推，碰；说服 |
| endorse | /ɪnˈdɔːs/ v. （公开）赞同，认可；（在广告中对某种产品）宣传，吹捧；（尤指在支票背面）签名，背书；(在驾驶执照上)记录违章事项 |
| Words | Definition |
|---|---|
| reliable | |
| The bad loop | |
| Post-processing | v/n. 后处理，后加工 |
| cue | n. 暗示，提示；（戏剧或电影中的）尾白，提示；（台球等的）球杆；线索；选听（或选看）键 v. 提示，暗示；用球杆击球 |
| boredom | /ˈbɔːdəm/ n. 厌烦，无聊 |
| doom-scrolling | n．末日刷屏：指在社交媒体或新闻网站上不断浏览负面、令人沮丧的新闻或信息的行为。 |
| The cue is boredom and the routine is doom-scrolling | 触发因素是无聊，而习惯行为是无休止的刷手机 |
| friction | /ˈfrɪkʃ(ə)n/n. 不和，分歧；摩擦；摩擦力 |
| implementation intention | n. 执行意图；落实意图（将目标与具体行动情境相联系的计划） |
| implementation | /ˌɪm.plɪ.menˈteɪ.ʃən/ — n. 实施；执行；落实 |
| urge | /ɜːdʒ/v. 敦促，催促，力劝；竭力主张，强烈要求；驱赶，鞭策；鼓励，激励（~ sb. on）n. 强烈的欲望，冲动；推动力 |
| stretch | /stretʃ/v. （使）变大，拉长；（布料）可伸缩，有弹性；伸展肢体；伸出，伸长（胳膊或腿）；拉紧，拽紧；（时间上）延续；（空间上）延伸，绵延；使竭尽所能，使施展本领；耗尽，竭尽（财力或物力）；（使）延长使用，节俭地使用；（资金，资源）足够，够用；放宽，放松；夸大，夸张；涉及，囊括 n. （土地或水域的）一片，一段；（时间）连续的一段，持续；（肢体）伸展，伸开；弹性，伸缩性；服刑期；（终点前的）直线跑道；言过其实的话；困难的任务，苛求的任务；<非正式>加长轿车；抢风航行的距离 |
| trivial | /ˈtrɪviəl/adj. 琐碎的，不重要的；容易解决的，不费吹灰之力的；（人）务小的，浅薄的；（数学）平凡的 |
| I feel the urge to scroll | 我感到有刷手机的冲动 |
| the reward expectation | n. 奖励预期；对回报的期待 |
| it preserves executive function | 它能维持执行功能；它有助于保持大脑的计划与控制能力 |
| pre-commitment | 事先承诺 |
| socially costly | adj. 具有社会代价的；对社会成本高的 |
| alternative | /ɔːlˈtɜːnətɪv/ n. 可供选择的事物，替代物 adj. 可替代的，备选的；非传统的，另类的；（两者）互不相容的，非此即彼的 |
| willpower slogans | 意志力口号 |
| willpower | n. 意志力，毅力 |
| spillover | n. 溢出；外流人口 |
| descriptive | adj. 描写的，说明的，叙述的；描述性的（学科） |
| descriptive norms | n. 描述性规范（指多数人通常会怎样做的社会规范） |
| incentive | n. 激励，刺激 |
| reputational incentives | n. 声誉激励；名誉驱动因素 |
| timestamped | /ˈtaɪm.stæmpt/ — adj. 带有时间戳的 |
| auditable | /ˈɔː.dɪ.tə.bəl/ — adj. 可审计的；可查账的 |
| professionalism | / prəˈfeʃənəlɪzəm/ n. 专业主义；专家的地位；特性或方法 |
| baseline | n. 基线，基准；（网球场、排球场等场地的）底线；（棒球场的）垒线；（印刷）基线；（篮球、网球等场地的）底线 |
| integrity | n. 正直，诚实；完整，完全；职业操守；（电子数据的）集成度 |
| data integrity | n. 数据完整性；数据一致性 |
| punctuality | n. 准时性 |
| tidy code | |
| tidy | adj. 整洁的，有条理的；（人）爱整洁的，爱整齐的；<非正式>（款额）巨大的；相当好的，令人满意的 v. 使整洁，整理 n. 盛零碎物品的容器；<英>整理，收拾；<美>（椅子靠背的）罩单，套子 |
| lateness | n. 晚，迟 |
| sloppy | adj. 马虎的，草率的；（衣服）宽松的，肥大的；太稀的，不够稠的；庸俗伤感的，过分动情的 |
| naming | n. 命名 v. 给……取名字（name 的 ing 形式） |
| naming | |
| costly | adj. 昂贵的，值钱的；造成严重损失的，代价大的 |
| observational | adj. 观测的；根据观察的 |
| a desire to | |
| credibility | n. 可靠性，可信度 |
| lift the whole group | 带动整个团队；提升整个群体 |