巧用锚点习惯，让好习惯自然落地
People wake up when their alarm goes off. One habit can act as the signal for the next. Anchor habits work in the same way, and they help people do what matters most. “An anchor habit is an established behavior or recurring event that you use as the cue for another positive behavior you want to develop,” says Erin Clifford, a health expert.
In the case of waking up (anchor habit), a person might add a soothing practice like taking a few minutes to stretch (new behavior). She adds that a simple way to remember this is to say, “After/when I (something I already do), I will (small new behavior).” Here are some examples of anchor habits: After I get out of bed, I will practice a five-minute meditation; After my morning meetings, I will go for a walk; After I eat lunch, I will reply to a text message; After I brush my teeth, I will read a book for ten minutes.
There are several reasons to put aside a perfect routine in favor of anchor habits. They tell the nervous system what comes next without planning, because they become part of a daily rhythm. They offer simplicity with room to adjust when needed, and they are less rigid than a structured routine that often fails when a person deviates from it. They also help individuals perform at their best despite shifting schedules, travel, and stressful days. Since anchor habits are attached to something a person is already doing, no time or energy goes into making decisions.
Chloe Bean, a therapist, recommends starting with one practice you want to try, such as writing in a journal for ten minutes. Then decide on the anchor habit, which could be having morning coffee or ending the workday. Add one thing after it. For example, “After my morning coffee, I will write in my journal for ten minutes.” Bean also suggests trying the new habit for one to two weeks before adding something else, because it can take that long for the body to expect it. The goal is progress, not perfection: “If you get off track one day or week, do not blame yourself. Just return to your practices and continue to celebrate your wins.”
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1.1. What is an anchor habit?
A Something new to try each day.
B Plans fixed in advance.
C An old habit as a signal.
D Ways to finish work faster.
解析：选C。C 细节理解题。根据第一段引语“An anchor habit is an established behavior or recurring event that you use as the cue for another positive behavior you want to develop”可知，锚点习惯是已有的行为，被拿来当作培养新行为的信号，故选C“当作信号使用的旧习惯”。A “每天尝试的新东西”、D “更快完成工作的办法”把意思说反了；B “提前定好的计划”正是文中说它 “less rigid”要对比的对象，不是锚点习惯本身。故选C。
2.2. Which of the following words can best describe anchor habits?
A Predictable, flexible and time-saving.
B Strict, formal and demanding.
C Costly, complex and slow.
D Popular, modern and creative.
解析：选A。A 推理判断题。第三段有三处信息：They tell the nervous system what comes next without planning（可预期）、They offer simplicity with room to adjust when needed（灵活）、no time or energy goes into making decisions（省时省力）。三点合起来才能得出A“可预期、灵活、省时”。B“严格、正式、要求高”与“less rigid”相反；C“昂贵、复杂、缓慢”与“simplicity”相反；D“流行、时尚、有创意”文中没有任何依据。故选A。
3.3. What does the underlined phrase “deviates from it” in Paragraph 3 probably mean?
A Forgets the routine.
B Does not follow the routine.
C Makes the routine longer.
D Starts the routine late.
解析：选B。B 词义猜测题。画线短语所在的句子说锚点习惯“less rigid than a structured routine that often fails when a person deviates from it”——正因为固定日程“死板”，一旦人偏离既定安排，整个计划就会垮掉，与前面的“less rigid”形成对照，故选B“离开原计划”。A“忘记日常”、C“把日程拉长”、D“开始得晚”都不是“偏离”的意思，放进原句也无法与“often fails”构成这条因果。故选B。
4.4. What does Chloe Bean suggest?
A Choosing two habits at once.
B Starting with a long practice.
C Adding new habits every day.
D Building one habit at a time.
解析：选D。D 细节理解题。根据第四段的“starting with one practice a person wishes to try, such as writing in a journal for ten minutes”以及“trying the new habit for one to two weeks before adding something else”可知，她的建议是一次只加一个、先做一到两周再加下一个，即循序渐进，故选D“一次培养一个习惯”。A“一次选两个习惯”、C“每天都加新习惯”与“before adding something else”相反；B“从一个耗时很长的做法开始”与文中“writing in a journal for ten minutes”不符。故选D。