If you simply repeat a behavior for a certain number of days, you’re certain to develop the habit. But habit formation is not so simple.【小题1】But by employing the following tips, you will speed up the process.

A habit is simply a repeated behavior. Before you can develop a new habit, you will need to set a small, specific behavioral goal. For example, try “doing laundry every Sunday morning” instead of “keeping a more organized home”.【小题2】It’s a behavior that you can repeat over and over until it becomes a habit.

【小题3】You are motivated to make the change and you enjoy eating healthy food, but why can’t you keep the habit? Think about the barriers that might be stopping you. Maybe you are too tired to cook after work, so you end up ordering unhealthy take-out meals. Instead of trying to fight through the exhaustion, consider ways to work around the barrier. You could spend one weekend afternoon each week preparing meals for the next five days.

Experiment with to-do lists, daily phone alarms, and any other tools you can use to create reminders. 【小题4】In addition to creating reminders about desirable behaviors, you may need to remind yourself not to repeat the behavior you want to change.

We might sometimes fail to meet our own expectations, but we hate to let our friends and family down. Use the psychology to your advantage by getting a reliable partner who can text you reminders or words of encouragement.【小题5】

While you might not realize it, the environment where you sleep can make a great difference in the actual quality of sleep that you get every night. With a few simple lifestyle changes, you can create a healthy sleep environment that helps improve your sleep quality.

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Studies show that people who do so are more rested than those who sleep irregularly (不规律地).

Go to sleep only when you start to feel sleepy. If you don’t fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you are tired.

Pay attention to what you eat and drink. Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Avoid caffeine (咖啡因) 6 hours before you sleep. Having a cup of coffee within a few hours of bed time can keep you awake for hours when you are trying to sleep. Coffee isn’t the only product containing caffeine. Avoid chocolate and tea, too. Also limit how much you drink before bed to prevent trips to the toilet at night.

Many people turn on the TV before they go to bed. TV influences your natural sleep habits by making you stay up longer than you usually would, especially if you are watching something exciting. Instead of turning on the TV, read a book. Light reading before bed can help you fall into a deep sleep quickly.

If you suffer from serious sleep problems, go to your doctor. Your doctor will help treat the problems or may advise you to see a sleep specialist.

Even the hardest days contain lessons that will help you be a better person. Feeling down？Consider these things to remember when you're having a bad day.

No one promised life would be perfect. If you look for perfection, you'll never be content. Don't condition your happiness on meeting every expectation you set for yourself. It is good to be ambitious，but you'll never be perfect. If you expect otherwise, your life will be filled with disappointments.

Success doesn't happen overnight. Trees__that__are__slow__to__grow__bear__the__best__fruit.__Don't kid yourself into thinking success will come quickly. It isn't easy to be patient，but anything worth doing requires time. If you get frustrated, remind yourself why your goal is important.

There is a lesson in every struggle. And once the storm is over，you won't remember how you made it through or how you managed to survive. But one thing is certain. When you come out of the storm, you won't be the same person who walked in. That's what this storm's all about. Don't complain about how terrible your life is. If you search for the lesson in your present struggle, you'll be able to make positive changes that would prevent similar situations in the future.

Without hard times, you wouldn't appreciate the good ones. Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to give in, that is strength. It is hard to find much to smile about when you fail, but how else would you improve yourself？If you look at failure as a part of your evolutionary process, you'll stay positive and pursue your goals for as long as it takes.