Deborah Reed　苗淑華

Studying—you know you need to do it， but you just can’t seem to make it ahabit. Maybe you forget， become distracted1 or just don’t want to do it. To makestudying a daily habit， you need to make a studying loop2.

1. Setting a time

When you do things at the same time every day， it is easier to remember to dothem. Research suggests that two hours is the longest daily studying time that is goodfor students. Spending more time than that can cause stress3， anxiety4 and be bad forhealthy sleep habits.

2. The cue5

Studying at the same time every day is one cue， but you may need somethingmore concrete6 when first forming7 your habit. This can be a calendar reminder8you set on your phone， or something as simple as a card with the word“study”printed on the wall.

3. The study place

To help yourself study， you need a place set up for work and not for doing otherthings. Do not study on your bed—that’s for sleeping—or in front of the television，or anywhere it’s difficult to hold and use the materials you need. The best place is adesk with good lighting in a quiet room.

4. The reward9

After you finish studying， you can give yourself a little time to relax as your reward.With time， the studying itself will become its own reward. Doing better atschoolwork will make you more confident10 and happier. But while forming yourstudy habit， a really fun reward will help you stick with it.

It takes 21 days to a few months to make studying a daily habit. To help youstay with it， find a friend to form the habit along with you. Daily studying gets easierthe more you do it. Just do it now.

學(xué)習(xí)——你知道你需要去做這件事，但你似乎沒(méi)能養(yǎng)成這樣一種習(xí)慣。也許你是忘記了、分心了，或者只是不想去做。要讓學(xué)習(xí)成為一種日常習(xí)慣，你需要形成一個(gè)學(xué)習(xí)循環(huán)。

1. 設(shè)定時(shí)間

當(dāng)你每天在同一時(shí)間做某些事情時(shí)，你會(huì)更容易記得去做。研究表明，兩個(gè)小時(shí)是對(duì)學(xué)生有益的最長(zhǎng)日常學(xué)習(xí)時(shí)間。花（比這）更多的時(shí)間會(huì)造成壓力和焦慮，不利于（養(yǎng)成）健康的睡眠習(xí)慣。

2. 提示

每天在同一時(shí)間學(xué)習(xí)是一種提示，但在最初養(yǎng)成習(xí)慣時(shí)，你可能需要一些更具體的東西，它可以是你在手機(jī)上設(shè)置的日歷提醒，也可以是貼在墻上印有“學(xué)習(xí)”字樣的卡片這樣簡(jiǎn)單的東西。

3. 學(xué)習(xí)地點(diǎn)

為了幫助自己學(xué)習(xí)，你需要一個(gè)只用于學(xué)習(xí)而不用來(lái)做其他事情的地方。不要在床上———這是睡覺(jué)的地方——或電視機(jī)前學(xué)習(xí)，也不要在難以存放和使用所需資料的地方學(xué)習(xí)。最好的地方是安靜房間里的一張光線明亮的書(shū)桌。

4. 獎(jiǎng)勵(lì)

完成學(xué)習(xí)后，你可以給自己一點(diǎn)放松的時(shí)間作為獎(jiǎng)勵(lì)。隨著時(shí)間的推移，學(xué)習(xí)本身會(huì)成為一種獎(jiǎng)勵(lì)。功課做得更好會(huì)讓你更加自信和快樂(lè)。但是，在養(yǎng)成學(xué)習(xí)習(xí)慣的過(guò)程中，一個(gè)真正有趣的獎(jiǎng)勵(lì)會(huì)幫助你堅(jiān)持下去。

讓學(xué)習(xí)成為一種日常習(xí)慣需要21 天到幾個(gè)月的時(shí)間。為了幫助你保持這種習(xí)慣，找一個(gè)朋友一起培養(yǎng)這個(gè)習(xí)慣吧。你做得越多，日常學(xué)習(xí)就會(huì)越容易?，F(xiàn)在就去做吧。

（英語(yǔ)原文選自：msn.com）