Section B: Information Matching
Directions: In this section, you are going to read a passage with ten statements attached to it. Each statement contains information given in one of the paragraphs. Identify the paragraph from which the information is derived. You may choose a paragraph more than once. Each paragraph is marked with a letter. Answer the questions by marking the corresponding letter on Answer Sheet 2.
A Behavior Change Guide: The Habit Pitfalls You Need to Avoid
These are the habits to avoid if you want to make a behavior change
[A] According to recent research, behavioral change involves physical changes in the brain. In the past decade, researchers have shown that when it comes to the duration of making a new behavior a deep-rooted habit there is not a simple answer. Even for the most productive and disciplined among us, undoing something that has become an automatic part of who we are takes more than an overnight effort. Once we've successfully made that change, we then have to make other adjustments to our lives to ensure that we continue to maintain it, which is often a whole other challenge in itself.
[B] At its core, success in changing and maintaining a behavior rarely occurs without the introduction of some sort of system. When there isn't the right framework in place, we face a greater likelihood of derailing our hard-earned progress. To ensure success in changing and maintaining a behavior, we should stay away from some detrimental habits.
[C] The first one to avoid is relying on willpower. Think about the last time you vowed to resist a temptation. Perhaps you didn't want to check your phone every 15 minutes, or you were determined not to reach for a chocolate bar at 3 p.m. Think about how difficult it must have been not to glance at your phone when it was within reach, or not to walk to the vending machine when your afternoon slump hit.
[D] The research on whether we have finite or infinite willpower is inconclusive, but experts do generally agree that you can't change and sustain a habit if you rely on your willpower alone. The old military saying “You never rise to the occasion, you only sink to the level of training” also applies to behavior change. The idea is simple—you repeat something so many times that it becomes automatic.
[E] Think about what else you can change about your surrounding that makes it easier for you to perform this change on a daily basis. This is called your “cue”. Basically, it's a trigger to perform that particular habit. If you don't want to reach for a sugary treat at 3 p.m., have a box of herbal tea ready at your desk. When 3 p.m. comes around, that's your cue to pour yourself a cup of hot water and drink that tea, instead of walking to the vending machine.
[F] The second one to avoid is focusing on negative goals. Sometimes, it's not your process that lets you down, but the habit that you want to change in the first place. For starters, not eating chocolate to beat your afternoon slump is a harder goal than swapping chocolate for herbal tea when you reach the designated time. Your brain wants to find routines that have succeeded in the past and allow you to repeat those actions again in the future without having to think about them explicitly. However, this habit-learning system isn't so effective when it comes to learning not to do something. That's why rather than giving up something, think about introducing something in its place. Focus on actions you are going to take that will ultimately conflict with the behaviors you want to stop. When your attention is on doing something new, you give your habit system a chance to operate.
[G] The third one to avoid is using the same strategies in different circumstances. Because we are creatures of habit, it's natural to assume that when we do manage to adopt and sustain a desirable behavior, that same strategy will work when we want to make another behavior change. But that's not always the case. Sometimes, the system that got you to change one behavior might not work for another.
[H] Sometimes we become accustomed to relying on our guts when it comes to decision-making. This serves us well in certain situations, but can hinder us in others especially when we need to consider metrics and data, rather than letting our instinct override everything. For example, if you want to stop checking your email first thing in the morning, you might decide to substitute another activity in its place. But if you want to stop indulging in video games, simply deciding you will go for a run might not be as effective. You might need to introduce another reinforcement, such as meeting a friend and booking an exercise class together.
[I] The fourth one to avoid is not forgiving ourselves for slipping up. Of course, even the best-laid plans fail sometimes. You might have stuck to your screen-free nighttime routine for five days, and then a big project landed on your desk and you found yourself in bed with your laptop before you went to sleep. Or you prepared meals on Sunday and stuck to eating healthy dinners at home, but by Friday you found yourself so exhausted and opted to order greasy takeout. Life happens and even if your behavior change is small, every single day can prove pretty inflexible, and at some point your luck may run out, even if just for a day. The perfectionist in you might be screaming to abandon your goals altogether, but try to see it in the bigger picture. Just because you might have temporarily strayed off course doesn't mean you can't start afresh the next day.
[J] The final one to avoid is discounting small progress. There's a habit that many perfectionists tend to fall into when they try to establish a behavior change. They focus too much on the big goal and don't take the time to celebrate the small progress they make in the process. Your brain responds to rewards. The basal ganglia, the brain region linked to our performance of habits, is most active at the beginning of a behavior, when the habit is cued, and at the end, when it's rewarded. Say your goal is to run five miles three times a week, and this week you ran one mile on Monday, Wednesday, and Friday. Rather than focusing on how far you've gone toward your goal, think about how you can reward yourself for the progress you've made. It doesn't have to be big or expensive; it can be something as simple as making your favorite fruit juice after your run. Whatever your reward, it has to be more than just the activity itself to get you going.
[K] Initiating a new behavior usually seems like the hardest part of the process of change. However, people often fail to adequately prepare for maintaining it. One of the reasons for this is because we mistakenly believe the strategies we used to initiate the change will be equally effective in helping us continue the change. But they won't. Where changing a strongly deep-rooted habit requires changing our belief about that habit that penetrates deeply into our lives, continually manifesting that wisdom requires that we maintain a positive outlook. If our mood is low, the wisdom to behave differently seems to disappear and we go back to eating more and exercising less. The key, then, to maintaining new behaviors is to be happy! Which is why it's so hard to maintain new behaviors.
[L] Remember, overcoming the behavioral inertia that prevents us from implementing new changes, like eating a healthy diet or exercising, can benefit us in the long run and can improve our physical and mental health. No one was born with habits. They were all learned, and can all, therefore, be unlearned. The question is: how badly do you really want to change?
36. There is general consensus among experts that willpower alone cannot guarantee one's success in changing and maintaining a habit.
37. One need not abandon their goals completely just because they missed their target temporarily; they can start anew.
38. Research shows it is quite another challenge to maintain a behavioral change after you have initiated it.
39. It is wrong to assume the strategies we use to start a change of behavior will work equally well in helping maintain it.
40. Sometimes, it may not be successful to simply substitute one activity with another to effect a change of habit; you may need extra reinforcement.
41. One should introduce something new to replace an old habit instead of simply kicking it.
42. Perfectionists focus too much on their big target and neglect celebrating the small gains they make in the process.
43. It is of great benefit to us in the long term to conquer the inertia that stops us from making behavioral changes.
44. The strategy that successfully changed one of your behaviors may not work for some other behavior of yours.
45. Without a happy mood, it seems that our wisdom to adopt a different behavior vanishes.
Answers & Explanations
36. D。解析：题干中 willpower alone cannot guarantee 对应 [D] 段 experts do generally agree that you can't change and sustain a habit if you rely on your willpower alone。这是专家的共识（general consensus）。
37. I。解析：题干中 need not abandon their goals... start anew 对应 [I] 段 abandon your goals altogether, but try to see it in the bigger picture. Just because you might have temporarily strayed off course doesn't mean you can't start afresh the next day。anew（重新）是 afresh 的同义替换。
38. A。解析：题干中 another challenge to maintain a behavioral change after you have initiated it 对应 [A] 段 Once we've successfully made that change... we continue to maintain it, which is often a whole other challenge in itself。
39. K。解析：题干中 wrong to assume the strategies we use to start... work equally well in helping maintain it 对应 [K] 段 mistakenly believe the strategies we used to initiate the change will be equally effective in helping us continue the change. But they won't.
40. H。解析：题干中 substitute one activity with another... you may need extra reinforcement 对应 [H] 段 substitute another activity in its place. But if you want to stop indulging in video games... might not be as effective. You might need to introduce another reinforcement。
41. F。解析：题干中 introduce something new to replace an old habit instead of simply kicking it 对应 [F] 段 rather than giving up something, think about introducing something in its place。kicking it（戒掉）对应 giving up a habit。
42. J。解析：题干中 Perfectionists focus too much on their big target and neglect celebrating the small gains 对应 [J] 段 many perfectionists... focus too much on the big goal and don't take the time to celebrate the small progress。
43. L。解析：题干中 of great benefit to us in the long term to conquer the inertia 对应 [L] 段首句 overcoming the behavioral inertia... can benefit us in the long run。conquer 对应 overcoming。
44. G。解析：题干中 strategy that successfully changed one of your behaviors may not work for some other 对应 [G] 段 Sometimes, the system that got you to change one behavior might not work for another.
45. K。解析：题干中 Without a happy mood... wisdom to adopt a different behavior vanishes 对应 [K] 段后半部分 If our mood is low, the wisdom to behave differently seems to disappear。vanish 是 disappear 的同义替换。
全文翻译
[A] 根据最近的研究，行为改变涉及大脑的物理变化。在过去十年中，研究人员已经表明，关于将一种新行为变成根深蒂固的习惯需要多长时间，并没有简单的答案。即使对我们当中最有生产力和最自律的人来说，撤销已经变成我们自我一部分的自动行为也需要一夜以上的努力。一旦我们成功做出了改变，我们还必须对生活进行其他调整以确保我们继续维持它，这本身往往又是另一个挑战。
[B] 从本质上讲，成功的改变和维持行为很少在没有引入某种系统的情况下发生。当没有正确的框架到位时，我们面临更大的可能而让来之不易的进展付诸东流。为了确保成功改变和维持一种行为，我们应该远离一些有害的习惯。
[C] 第一个要避免的是依赖意志力。想想你上次发誓要抵制诱惑的时候。也许你不想每15分钟查看一次手机，或者你决心不在下午3点伸手拿巧克力棒。想想不去瞟一眼伸手可及的手机，或者当下午的疲惫来袭时不走到自动售货机前，这该有多难。
[D] 关于我们拥有有限还是无限意志力的研究尚无定论，但专家们普遍同意，如果你仅依赖意志力，你无法改变和维持一种习惯。古老的军事格言"你永远不会临场发挥，你只会下降到训练的水平"也适用于行为改变。这个想法很简单——你把某件事重复很多次，直到它变成自动的。
[E] 想想你还能改变你周围的什么，使你在日常基础上更容易执行这种改变。这被称为你的"提示"。基本上，它是执行那个特定习惯的触发器。如果你不想在下午3点伸手拿含糖零食，就在你的桌子上准备一盒花草茶。当下午3点到来时，那就是你给自己倒一杯热水喝那杯茶的提示，而不是走向自动售货机。
[F] 第二个要避免的是专注于消极目标。有时，让你失望的不是你的过程，而是你一开始想要改变的习惯。对于初学者来说，不吃巧克力来对抗下午的疲惫是比在指定时间用花草茶替换巧克力更难的目标。你的大脑想要找到过去成功的例行程序，并允许你在未来再次重复那些动作，而不必明确思考它们。然而，当涉及到学习不做某事时，这个习惯学习系统就没那么有效了。这就是为什么与其放弃某件事，不如想想引入某件事来替代它。专注于你将采取的行动，这些行动最终会与你想要停止的行为冲突。当你的注意力在做新的事情上时，你给了你的习惯系统一个运作的机会。
[G] 第三个要避免的是在不同情况下使用相同的策略。因为我们是习惯的生物，很自然地会认为当我们确实设法采纳并维持了一种理想行为时，同样的策略在我们想要做出另一个行为改变时会奏效。但情况并非总是如此。有时，让你改变一种行为的系统可能对另一种行为不起作用。
[H] 有时我们变得习惯于在做决策时依赖我们的直觉。这在某些情况下对我们有利，但在其他情况下可能阻碍我们，尤其是当我们需要考虑指标和数据，而不是让我们的本能覆盖一切时。例如，如果你想停止早上第一件事就是查邮件，你可能决定用另一项活动替代它。但如果你想停止沉迷于电子游戏，简单地决定你会去跑步可能就没那么有效。你可能需要引入另一种强化，比如约朋友一起预订健身课程。
[I] 第四个要避免的是不原谅自己的失误。当然，即使是最好的计划有时也会失败。你可能坚持了五天不看屏幕的夜间例行，然后一个大项目落到你桌上，你发现自己在睡前躺在床上用笔记本电脑。或者你在周日准备了餐食，坚持在家吃健康晚餐，但到周五你发现自己筋疲力尽，选择点油腻的外卖。生活就是这样，即使你的行为改变很小，每一天都可能证明相当不灵活，在某个时刻你的运气可能会用完，即使只是一天。你内心的完美主义者可能在尖叫着要完全放弃你的目标，但试着从更大的角度来看待它。仅仅因为你可能暂时偏离了方向，并不意味着你不能在第二天重新开始。
[J] 最后一个要避免的是轻视小的进步。许多完美主义者在试图建立行为改变时容易陷入一个习惯。他们过于关注大目标，而不花时间庆祝过程中取得的小进步。你的大脑对奖励有反应。基底神经节，这个与我们习惯表现相关的大脑区域，在行为的开始（当习惯被提示时）和结束时（当它被奖励时）最为活跃。假设你的目标是每周跑三次五英里，而这周你在周一、周三和周五各跑了一英里。与其专注于你离目标还差多远，不如想想你如何奖励自己已经取得的进步。不需要很大或很贵；可以像跑步后做你最喜欢的水果汁这样简单的事情。无论你的奖励是什么，它必须不仅仅是活动本身才能让你继续前进。
[K] 发起一种新行为通常似乎是改变过程中最难的部分。然而，人们往往未能充分准备维持它。其中一个原因是因为我们错误地认为我们用来发起改变的策略在帮助我们继续改变方面同样有效。但它们不会。当改变一个根深蒂固、深入渗透到我们生活中的习惯需要改变我们对该习惯的信念时，持续体现那种智慧需要我们保持积极的态度。如果我们的情绪低落，采取不同行为的智慧似乎消失了，我们又回到吃得多、锻炼得少。因此，维持新行为的关键是快乐！这就是为什么维持新行为如此困难。
[L] 记住，克服阻止我们实施新变化（如健康饮食或锻炼）的行为惯性，从长远来看对我们有益，并能改善我们的身心健康。没有人生来就带有习惯。它们都是后天习得的，因此都可以被改变。问题是：你真正有多想改变？
核心搭配与高分句型
【核心搭配与高频短语】
rely on willpower：依赖意志力（The first one to avoid is relying on willpower.）
start afresh：重新开始（you can't start afresh the next day.）
in the long run：长远来看（can benefit us in the long run.）
slip up：犯错，失足（not forgiving ourselves for slipping up.）
rather than：而不是（rather than giving up something, think about introducing something...）
【亮点句型解析】
Rather than 引导的对比结构：
"That's why rather than giving up something, think about introducing something in its place."
（这就是为什么与其放弃某事，不如想想引入一些东西来代替它。）
"That's why rather than giving up something, think about introducing something in its place."
（这就是为什么与其放弃某事，不如想想引入一些东西来代替它。）
rather than 后接动名词，表示否定前者的同时提出更有建设性的后者，句式紧凑，逻辑性极强。 Where 引导的对比状语从句：
"Where changing a strongly deep-rooted habit requires changing our belief... continually manifesting that wisdom requires that we maintain a positive outlook."
（改变根深蒂固的习惯需要改变我们的信念...而不断体现这种智慧则需要我们保持积极的前景。）
"Where changing a strongly deep-rooted habit requires changing our belief... continually manifesting that wisdom requires that we maintain a positive outlook."
（改变根深蒂固的习惯需要改变我们的信念...而不断体现这种智慧则需要我们保持积极的前景。）
where 在这里不是引导地点，而是表示对比（相当于 whereas/while），连接两个平行对称的 requires 结构，非常高级。