How Habits Work
Odatlar qanday ishlaydi
- L Lecturer
Tinglashdan oldin: kalit so‘zlar
Har bir so‘zni bosing, eshiting va ovoz chiqarib takrorlang. Bu so‘zlar audioda uchraydi.
💡 Kontekst haqida o‘ylang: Ma’ruza: odatlar miyada qanday shakllanadi va ularni qanday o‘zgartirish mumkin.
Tayyor bo‘lsangiz, tugmani bosing
Matnga qaramasdan to‘liq tinglang. Kim gapiryapti, qayerda va nima haqida? Har bir so‘zni emas, umumiy ma’noni tushunishga harakat qiling. Kerak bo‘lsa, ikki marta tinglang.
Tushundingizmi?
Javobni tanlang. Ishonchingiz komil bo‘lmasa, pastdagi pleyer orqali qayta tinglang.
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1 What percentage of daily actions are habits?
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2 What are the three parts of the habit loop?
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3 What strategy does the lecturer recommend?
Matn bilan tinglash
Istalgan gapni bosing — o‘sha joydan ijro etiladi. So‘zlar eshitilgan sari yonib boradi.
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Around forty percent of what we do every day isn’t the result of a decision; it’s habit.
Har kuni qiladigan ishlarimizning taxminan qirq foizi qaror natijasi emas, balki odat.
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Psychologists describe habits as a loop with three parts: a cue, a routine and a reward.
Psixologlar odatni uch qismli halqa sifatida tasvirlaydi: signal, harakat va mukofot.
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For example, you feel bored, that’s the cue; you check your phone, the routine; and you get a small hit of pleasure, the reward.
Masalan, zerikasiz — bu signal; telefonni tekshirasiz — harakat; va ozgina zavq olasiz — mukofot.
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Trying to delete a bad habit with willpower alone rarely works.
Yomon odatni faqat iroda kuchi bilan yo‘q qilishga urinish kamdan-kam natija beradi.
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A more effective strategy is to keep the same cue and reward, but replace the routine.
Samaraliroq strategiya — signal va mukofotni saqlab, harakatni almashtirish.
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So when you’re bored, you might stand up and stretch instead, and still get that feeling of a short break.
Shunday qilib, zerikkaningizda o‘rniga turib cho‘zilishingiz va baribir qisqa tanaffus tuyg‘usini olishingiz mumkin.
Diktant
Gapni tinglang va eshitganingizni aynan yozing. Katta-kichik harf va tinish belgilari hisobga olinmaydi. Raqamlarni so‘z bilan yozing.
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