国旗下演讲丨习惯养成

珠海英华国际教育

03-19 08:12发布于广东

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Hosts

杨金豪Billy / 韦人玮 Cathy

国旗下演讲

Speech Under the National Flag

学生代表

Student Representative

G1·. 玄妍儿 Dina

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Why is it so hard to break a bad habit?

Most of us have a habit we want to stop. So what's the best way to break it? Scientists say habits are things we do often, and we do them without really thinking because of certain places, times, or how we feel. They can be simple things like pulling your hair when you're stressed, or more complex things we do every day, like staying up late or making coffee in the morning.

If you do something a lot without thinking much, it's probably a habit. Habits form because our brain thinks the behavior is good for us at some point. When good things happen in our brain, it makes a chemical called dopamine. Dopamine makes us feel happy.

Dopamine also changes how our brain cells connect and work. Our brain makes connections that link the good feeling with the behavior, so we do it again. It also starts to connect the behavior with other things around us. Once a habit is formed, this cycle of trigger - action - reward works really fast, faster than when we think about what we're doing. You might find yourself doing a habit before you even notice and can stop.

But not all habits are bad. Some habits help us because they are things that worked well in the past and let us act quickly now. Still, many people have habits that aren't good for them anymore.

But just wanting to change usually isn't enough to make long - term changes. This doesn't mean you can't break a habit. If you understand how habits work, you can make better plans to change them. One of the best ways to change behavior is to figure out when and where we do the habit. Then, change your routine or make it harder to do the habit in that place.

For habits like biting your nails or pulling your hair, a method called habit reversal training can help.

Psychologists made this method in the 1970s. The idea is to change a bad habit by replacing it with a better one. This training needs you to understand what makes you do the habit, so you can stop it at the right time.

Breaking a habit takes time, so be kind to yourself and be patient. And while many people focus on their bad habits, we should also be happy about the good habits that help us get through our daily lives easily.

为什么改掉坏习惯这么难

我们大多数人都有一个想要改掉的习惯。那么，改掉它的最佳方法是什么呢？科学家表示，习惯是我们经常做的事情，由于特定的地点、时间或自身感受，我们不假思索就会做出这些行为。它们可以是一些简单的事情，比如在感到压力时揪头发，也可以是我们每天都会做的更复杂的事情，比如熬夜或早上煮咖啡。

如果你经常不假思索地做某件事，那很可能就是一个习惯。习惯的形成是因为我们的大脑在某个时刻认为这种行为对我们有益。当大脑中发生愉悦的事情时，会产生一种叫做多巴胺的化学物质。多巴胺让我们感到快乐。

多巴胺还会改变我们脑细胞之间的连接和运作方式。我们的大脑会建立起将愉悦感和行为联系起来的关联，所以我们会再次做出这种行为。同时，大脑也开始将这种行为与我们周围的其他事物联系起来。一旦习惯形成，“触发因素——行为——奖励”这个循环就会快速运转，比我们思考自己行为时的速度还要快。你可能会在还没意识到的时候就已经开始做出习惯性行为，等到反应过来时才停下来。

但并非所有习惯都是不好的。有些习惯对我们有帮助，因为它们在过去行之有效，能让我们即时迅速地做出反应。尽管如此，还是有很多人拥有对自己无益的习惯。

然而，仅仅想要改变，不足以带来长期的变化。但这并不意味着你无法改掉一个习惯。如果你了解习惯的形成机制，就能制定出更好的改变计划。改变行为的最佳方法之一是弄清楚我们在何时何地会做出这种习惯性行为。然后，改变你的日常习惯，或者让自己在那个时机更难做出这种习惯性行为。

对于咬指甲或揪头发这类习惯，有一种叫做习惯逆转训练的方法可能会有帮助。心理学家在20世纪70年代提出了这种方法。其理念是用一个更好的行为来取代坏习惯。这种训练需要你了解是什么促使你做出这种习惯，这样你就能在恰当的时候停止它。

改掉一个习惯需要时间，所以要善待自己，保持耐心。虽然很多人关注自己的坏习惯，但我们也应该为那些帮助我们轻松度过日常生活的好习惯感到开心。

教师代表

Teacher Representative

·. Justin

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Brain Rot

“Brain rot”, the Oxford Word of the Year for 2024 is a term describes the perceived cognitive and emotional decline attributed to excessive consumption of trivial or low-quality online content, it highlights concerns about the impact of digital media on mental health and cognitive function.

The reasons these platforms are so popular, it is because they were designed by professional psychologists to grant users instant gratifications through Short-Form Content and Dopamine hits. Platforms like TikTok are designed to deliver a constant stream of short, visually engaging content. The algorithms that drive these platforms are incredibly effective at identifying and serving content that keeps users hooked. Each like, share, or new video triggers a release of dopamine, a neurotransmitter associated with pleasure and reward. This can create a cycle of compulsive consumption. This constant seeking of dopamine can lead to desensitization, where the brain requires more stimulation to achieve the same level of pleasure. Essentially, it has become an addiction.

In terms of cognitive effects, brain rot can reduce Attention Span. The constant barrage of short-form content can train our brains to expect instant gratification, making it challenging to focus on tasks that require sustained attention. Mental Fatigue is another symptom of brain rot. Consuming vast amounts of information, even if it's shallow, can lead to mental exhaustion. Furthermore, it could also lead to Impaired Memory. The constant shifting of focus can interfere with the brain's ability to encode and retain information. Last but not least, our emotional regulation could also be damaged. Studies have shown that excessive use of these platforms can affect the area of the brain that regulates emotions. Constant comparison to others on social media can lead to negative self-talk, and increase feelings of anxiety, and depression.

Our excessive social media consumption is driven by the algorithms that curate our content. Algorithms promote content based on user preferences, creating echo chambers that reinforce existing beliefs and limit exposure to diverse perspectives. In addition, platforms are designed to maximize user engagement, with features like infinite scrolling and autoplay that encourage prolonged use.

Knowing how damaging social media can be, we must know how to mitigate the Effects. While social media and short-video platforms can be entertaining and informative, it's essential to use them mindfully. We could set screen time limits by using built-in device features or apps to track and limit your screen time. Be intentional about the content you consume. Follow accounts that provide meaningful or educational information. Avoid mindless scrolling. Engage with content deliberately and take breaks. Balance your digital life with offline hobbies, such as reading, exercise, or spending time in nature and take regular breaks from all digital media.

脑腐

“脑腐”——被《牛津词典》列为2024年度词汇的术语，特指因过度消费低质量网络内容导致的认知与情感功能退化现象，该概念突显了数字媒体对心理健康和认知能力的潜在威胁。

这些平台之所以广受欢迎，源于其由专业心理学家参与设计的即时满足机制。以抖音为代表的短视频平台，通过持续推送简短且视觉冲击性强的内容，配合精准的算法系统，不断向用户投喂具有成瘾性的内容。每次点赞、分享或新视频的出现，都会触发大脑释放多巴胺（这种神经递质与愉悦感和奖励机制密切相关），从而形成强迫性消费循环。持续的多巴胺刺激会导致神经敏感度降低，大脑需要更强烈的刺激才能获得同等愉悦感，本质上已构成成瘾行为。

在认知影响层面，脑腐主要表现为四大症状：

•注意力持续萎缩：短内容形成的即时满足预期，显著削弱处理需长期专注任务的能力

•精神疲劳累积：即使接收浅层信息，过量摄入仍会导致认知超载

•记忆功能受损：频繁切换注意力会干扰大脑信息编码与存储过程

•情绪调节失常：研究表明过度使用这类平台会影响大脑情绪管理区域，社交媒体上的持续社会比较易引发消极自我对话，显著提升焦虑和抑郁风险

这种过度使用行为主要受算法驱动的内容推送机制影响。基于用户偏好的算法推荐会形成信息茧房，强化既有观念并限制多元视角接触。平台更通过无限滚动、自动播放等功能设计最大化用户停留时长。

为应对脑腐的负面影响，建议采取以下防护措施：

•设备使用管控：利用系统自带功能或第三方应用监测并限制屏幕使用时间

•内容主动筛选：优先关注具有教育价值的账号，避免无意识刷屏行为

•数字断联实践：培养阅读、运动、自然接触等线下爱好，定期进行数字排毒