How Habits Are Made
Odatlar qanday shakllanadi
Sarlavha va pastdagi so‘zlarga qarang. Matn nima haqida bo‘lishi mumkin? Bir daqiqa o‘ylab ko‘ring — bu miyani o‘qishga tayyorlaydi.
Odatlar miyada qanday paydo bo‘lishi va yangi odatni qanday shakllantirish mumkinligi.
Kalit so‘zlar
Bu so‘zlar matnda uchraydi va matnda ajratib ko‘rsatiladi. Bosing — talaffuzini eshitasiz.
⏱ O‘qish boshlanganda vaqt o‘lchanadi — oxirida tezligingizni ko‘rasiz.
👆 Istalgan so‘zni bosing — tarjimasi yoki lug‘atga havola chiqadi.
Think about what you did this morning. You probably woke up, checked your phone, brushed your teeth and had breakfast, all without really thinking about it. Scientists believe that around forty percent of our daily actions are not real decisions but habits. Understanding how habits work can help us get rid of bad ones and build good ones.
Bugun ertalab nima qilganingizni o‘ylab ko‘ring. Ehtimol, siz uyg‘ondingiz, telefoningizni tekshirdingiz, tishingizni yuvdingiz va nonushta qildingiz — bularning barchasini deyarli o‘ylamasdan. Olimlarning fikricha, kundalik harakatlarimizning taxminan qirq foizi haqiqiy qarorlar emas, balki odatlardir. Odatlar qanday ishlashini tushunish yomonlaridan qutulish va yaxshilarini shakllantirishga yordam beradi.
Habits exist because they save energy. The human brain is always looking for ways to work less. When we repeat an action many times in the same situation, the brain turns it into an automatic routine. This means that we can drive a car or tie our shoes while thinking about something completely different. Without habits, we would be exhausted by the end of each day.
Odatlar energiyani tejagani uchun mavjud. Inson miyasi doim kamroq ishlash yo‘llarini qidiradi. Biror harakatni bir xil vaziyatda ko‘p marta takrorlaganimizda, miya uni avtomatik jarayonga aylantiradi. Bu shuni anglatadiki, biz mutlaqo boshqa narsa haqida o‘ylab turib mashina haydashimiz yoki oyoq kiyimimiz bog‘ichini bog‘lashimiz mumkin. Odatlarsiz har kun oxirida holdan toyib qolardik.
According to the writer Charles Duhigg, every habit has three parts. First, there is a cue: something that tells the brain to start the routine. This might be a time of day, a place, a feeling or another person. Second, there is the routine itself, the action we take. Third, there is a reward, something pleasant that makes the brain want to repeat the action next time.
Yozuvchi Charlz Duhiggning fikricha, har bir odat uch qismdan iborat. Birinchisi — signal: miyaga jarayonni boshlashni aytadigan narsa. Bu kunning ma’lum vaqti, joy, his-tuyg‘u yoki boshqa odam bo‘lishi mumkin. Ikkinchisi — jarayonning o‘zi, biz qiladigan harakat. Uchinchisi — mukofot, miyani keyingi safar harakatni takrorlashga undaydigan yoqimli narsa.
Take a common example. You feel bored at work in the afternoon (the cue). You go to the kitchen and eat a biscuit (the routine). You feel a little happier and chat with a colleague (the reward). After a few weeks, your brain expects a biscuit every afternoon, and it becomes very difficult to stop. Interestingly, the real reward might not be the biscuit at all, but the chat with your colleague.
Oddiy misolni olaylik. Tushdan keyin ishda zerikasiz (signal). Oshxonaga borib pechenye yeysiz (jarayon). O‘zingizni biroz xursandroq his qilasiz va hamkasbingiz bilan suhbatlashasiz (mukofot). Bir necha haftadan keyin miyangiz har kuni tushdan keyin pechenye kutadi va to‘xtash juda qiyin bo‘lib qoladi. Qizig‘i shundaki, haqiqiy mukofot pechenye emas, balki hamkasbingiz bilan suhbat bo‘lishi mumkin.
This is why experts say that the best way to change a bad habit is not to fight it, but to change the routine while keeping the same cue and reward. If you realise that you really want a break and some social contact, you could go for a short walk with a colleague instead of eating a biscuit. You still get the reward, but the routine is healthier.
Shuning uchun mutaxassislar yomon odatni o‘zgartirishning eng yaxshi yo‘li unga qarshi kurashish emas, balki signal va mukofotni saqlagan holda jarayonni o‘zgartirish ekanini aytishadi. Agar sizga aslida tanaffus va muloqot kerakligini anglasangiz, pechenye yeyish o‘rniga hamkasbingiz bilan qisqa sayr qilishingiz mumkin. Siz baribir mukofot olasiz, lekin jarayon sog‘lomroq bo‘ladi.
How long does it take to form a new habit? Many people believe it takes twenty-one days, but research suggests this is a myth. A study at University College London found that it took people an average of sixty-six days to make a new behaviour automatic. Some simple habits, like drinking a glass of water at breakfast, took only about twenty days, while others, like doing exercise every day, took much longer.
Yangi odatni shakllantirish uchun qancha vaqt kerak? Ko‘pchilik yigirma bir kun deb hisoblaydi, lekin tadqiqotlar bu afsona ekanini ko‘rsatadi. London universitet kollejida o‘tkazilgan tadqiqot odamlarga yangi xatti-harakatni avtomatik qilish uchun o‘rtacha oltmish olti kun kerak bo‘lganini aniqladi. Nonushtada bir stakan suv ichish kabi ba’zi oddiy odatlar atigi yigirma kun atrofida vaqt oldi, har kuni mashq qilish kabi boshqalari esa ancha uzoqroq davom etdi.
The good news is that missing one day did not seem to matter. People who forgot their new habit once or twice still succeeded in the end. So if you want to start a new habit, be patient, start small and don’t give up if you make a mistake. Small actions, repeated every day, can lead to big changes.
Yaxshi xabar shuki, bir kunni o‘tkazib yuborish ahamiyatsiz bo‘lib chiqdi. Yangi odatini bir-ikki marta unutgan odamlar ham oxir-oqibat muvaffaqiyatga erishishdi. Demak, yangi odat boshlamoqchi bo‘lsangiz, sabrli bo‘ling, kichikdan boshlang va xato qilsangiz taslim bo‘lmang. Har kuni takrorlanadigan kichik harakatlar katta o‘zgarishlarga olib kelishi mumkin.
Tushundingizmi?
Javob topa olmasangiz, «O‘qish» bosqichiga qaytib, matnga qarang — bu ham mashq.
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Asosiy g‘oya
1 What is the main aim of the article?
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2 Why do habits exist, according to the article?
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3 What is a “cue”?
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4 What is the best way to change a bad habit, according to experts?
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5 What did the London study find about missing one day?
True / False / Not Given
True — matnda aynan shunday deyilgan. False — matn aksini aytadi. Not Given — matnda bu haqda ma’lumot yo‘q.
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1 The London study included five hundred people.
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2 People who forgot their habit once always failed.
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3 Charles Duhigg is a doctor.
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4 The writer advises people to start with small changes.
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5 About forty percent of our daily actions may be habits.
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6 Habits make the brain work harder.
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7 In the example, the real reward might be talking to a colleague.
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8 A cue can be a feeling.
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9 Duhigg’s book has been translated into Uzbek.
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10 Research shows that a habit always takes twenty-one days to form.
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11 Drinking water at breakfast became automatic faster than daily exercise.
So‘zni ma’nosi bilan juftlang
Chapdan so‘zni, o‘ngdan uning ma’nosini tanlang. Hammasi juftlansa, natija chiqadi.