1 . Most of us assume those hyper-achievers who are always able to squeeze in their workout, eat healthy foods and pick their kids up on time must have superhuman self-control. But science points to a different answer:    1     The only catch is that building good habits takes effort and insight. Thankfully, here are a few research-backed steps that can set you on the path to where you want to be.

The way you define the goal you hope to turn into a habit does matter. Goals like “meditate regularly” are too abstract, research has shown.     2    Don’t say “I’ll meditate regularly. “ Say, “I’ll meditate for 15 minutes each day. “This is actually key to habit formation, making the task easy to carry out, but it’s often overlooked.

    3    Scientists have proven that you’ll make more progress toward your goal if you decide not just what you’ll do, but when and where you’ll be cued to do it. Making this kind of plan reduces the chances you’ll forget to follow through because the when and where in your plan will serve as cues to action.

A plan like “I’ll study Spanish for 30 minutes every weekday” is OK. But a detailed, cue-based plan like “Every workday after my last meeting, I’ll spend 30 minutes studying Spanish in my office” is more likely to stick as a habit.

We’re strongly influenced by the behaviors of the people around us, evidence shows. Want to start running regularly? You’re probably better off joining an established running club than asking a few friends who aren’t yet in the habit of jogging to get in shape with you.

However, it’s important not to get too crazy - if you try to train with marathoners when you’re just hoping to work up to a 5K, it can be discouraging.

Research has shown you’ll persist longer and ultimately achieve more if you focus on finding ways to make goal pursuit fun. One excellent way is to try “temptation bundling”. Research shows that temptation bundling improves follow-through; it transforms goal pursuit into a source of pleasure, not pain.     5    

2 . Whether in work or study, great people always do things as effectively as possible. Productive (高效的) people have one thing in common: A solid routine made up of small habits that helps them to keep a healthy mindset and lifestyle. Research shows a habit takes about 2l days to become normal behavior.     1    

●Make daily to-do lists.     2     Some people prefer to make their to-do lists first thing in the morning, while others like to do them each night to prepare for the day ahead. As a matter of fact, either way helps you to manage your time and workload efficiently.

●    3     Writing down your thoughts in your diary can help you achieve goals. You should even write down your progress, no matter how small it is, to help motivate you to keep going. This process will help you reflect and improve your memory and brain function.

●Have a rest. Whatever you are working on, you do not have to use up every ounce of energy you have.     4     When coming back, you’ll become clear-headed and happy, leading to greater productivity than just rushing through it.

●Clean up and organize for tomorrow.     5     It may be a little tiring. However, tidying up your home and preparing for tomorrow can prevent stress. This daily maintaining can ensure that you do not have to spend an entire afternoon cleaning during the weekend.

3 . The latest bad but unsurprising news on education is that reading and writing scores on the SAT have once again declined. The language competence of our high schoolers fell steeply in the 1970s and has never recovered. This is very worrisome, because the best single measure of the overall quality of our primary and secondary schools is the average verbal(语言的) score of 17-year-olds. This score correlates with the ability to learn new things readily, to communicate with others and to secure a job. It also predicts future income.

The most credible analyses have shown that the chief causes are vast curricular changes, especially in the critical early grades. In the decades before the Great Verbal Decline, a content-rich elementary school experience evolved into a content-light, skills-based, test-centered approach. Cognitive psychologists agree that early childhood language learning (ages 2 to 10) is critical to later verbal competence, not just because of the remarkable linguistic plasticity of young minds, but also because of the so-called Matthew Effect.

The name comes from a passage in the Bible: “For unto every one that hath shall be given, and he shall have abundance: but from him that hath not shall be taken away even that which he hath.” Those who are language-poor in early childhood get relatively poorer, and fall further behind, while the verbally rich get richer.

The origin of this cruel truth lies in the nature of word learning. The more words you already know, the faster you acquire new words. This sounds like an invitation to vocabulary study for babies, but that’s been tried and it’s not effective. Most of the word meanings we know are acquired indirectly, by intuitively(凭直觉的) guessing new meanings as we understand the main idea of what we are hearing or reading. The Matthew Effect in language can be restated this way: “To those who understand the main idea shall be given new word meanings, but to those who do not there shall follow boredom and frustration.”

Clearly the key is to make sure that from kindergarten on, every student, from the start, understands the main idea of what is heard or read. If preschoolers and kindergartners are offered substantial and coherent lessons concerning the human and natural worlds, then the results show up five years or so later in significantly improved verbal scores. By staying on a subject long enough to make all young children familiar with it (say, two weeks or so), the main idea becomes understood by all and word learning speeds up. This is especially important for low-income children, who come to school with smaller vocabularies and rely on school to pass on the knowledge base children from rich families take for granted.

Current reform strategies focus on testing, improving teacher quality, and other changes. Attention to these structural issues has led to improvements in the best public schools. But it is not enough.

5 . One of the joys of growing up in the leafy suburbs of London was the freedom of living inside a wood. The street where my parents’ house sits runs through one comer of Epping Forest, a carefully manicured (修剪的) greenbelt to retain a sense of unspoilt wilderness. As a result, my brother and I were immediately able to go out of our back gate to climb trees, build dens in the bushes and swing on ropes hung from boughs.

My three boys also have a place, called Glamis Adventure Playground, where they can easily escape their parents, swing on ropes, and even pitch tents for an overnight camp, despite growing up in one of the UK’s most deprived and densely populated boroughs. It’s an oasis of fun for young people constructed on a wasteland with the aim of enabling children to create their own fun.

The tragedy, however, is that they may be the last generation of inner-city kids to experience such freedom. Adventure playgrounds such as Glamis are now an endangered species, according to recent research by Play England, which found that 15 per cent of the 147 sites in operation just five years ago are now shut. Many of the playgrounds, run by local authorities, would end up getting killed off by funding cuts begun in the wake of the 2008 financial crisis.

But even those that still survive today remain at risk due to health and safety concerns and a downplaying by government of play as an essential part of the developmental process, according to Play England chair of trustees Anita Grant.

“Adventure playgrounds are built on trust, autonomy and freedom by children making their own games without the adults telling them what to do,” Grant says. “But there is a new way of discussing play where people talk about learning through play. As soon as you start viewing play like this, as something that needs outcomes, it stops being play for children.”

Another threat to adventure playgrounds is more pernicious than funding cuts: a fear about letting children out on their own to play. Research conducted in 2020 for the British Children’s Play Survey found the average age children were allowed out on their own was 11, two years later than their parents’ generation.

“The professionalization of parenting” — the idea that there is a recipe for children becoming well-rounded adults that has encouraged mums and dads to micromanage their offspring — is to blame. “Taking risks is a really important part of a child’s development but that often conflicts with what people feel is their responsibility as parents,” Dodd says. “Freedom of play is undervalued because we want our children to get a new skill that we can put on social media and brag about.” Typically, children must now play in a way that is being defined by adults.

8 . Schoolchildren spend most of their time surrounded by their peers (同龄人). They spend a lot more time with classmates, teammates and fellow club members than with adults in their lives. Peer pressure can have a huge influence on the lives of children in grades two through twelve.

From birth through age six, the family shapes a child’s sense of identity (个性). Parents and brothers and sisters affect (影响) a child’s likes, dislikes, tastes in clothing, food and music and, perhaps most importantly, values. Once children enter school, they form connections to the larger group of their peers. This group brings new ideas and experiences. Peer pressure happens when a student’s actions are influenced by this group. The “pressure” happens when peers suggest or demand actions different from the child’s normal behavior and values.

Peer pressure leads to some disturbing negative (消极的) behavior in schoolchildren. In the USA, about 75% of high school students have tried alcohol (酒) offered by their friends in middle or high school. According to a survey, students felt pressured by their peers between 35 and 49% of the time. The power of peer pressure can result from a schoolchild’s growing desire to fit into a group.

Thankfully, peer pressure can also be positive (积极的). For example, wanting to join an athletic group of friends may force a student who has been sitting for a long time to try out for the soccer team. In a survey on peer pressure, 51% of teenagers felt that peer pressure was sometimes positive. One teenager responded, “Sometimes it can help you gain confidence.” Other examples of positive peer pressure include students encouraging a classmate to run for school president, or friends suggesting that that a talented peer try out for a talent show.

9 . Our lives are full of habits. Unfortunately a great many of them are bad habits. One way to break these bad habits is to fill our lives with good habits. Most people decide one day that they need to make changes to their lives and then they go all out to make big sweeping changes. This may work for them for the first few days, but then they get burned out.     1     This is a very unproductive way to spend your time and energy.

    2     Say your goal is to get up an hour earlier every day. One day you start setting your alarm for an hour earlier and you keep this up for one week. Then because you are naturally resistant to change, you go back to your old habit. A better way is to set your alarm one minute earlier every day. After two months you are getting up an hour earlier and you will not even notice the change.     3    

This approach can work for just about anything. If you are exercising for half an hour every day and you want to increase that time to one hour then add a minute every day. After one month you will have reached your goal with very little resistance from your body and mind.     4    

This method of change is gentle, but very powerful. Think of everything you can accomplish if you just continuously improve a little at a time. The change itself creates the momentum (动力) you need to keep going.     5     What one minute change can you make to your life today?

10 . If history is “a race between education and catastrophe”, education seemed until recently to be winning. In 1950 only about half of adults globally had any schooling; now at least 85% do. Between 2000 and 2018, the proportion (比例) of school-age children who were not enrolled (使加入) in classes fell from 26% to 17%. But the rapid rise in attendance masked an ugly truth: many pupils were spending years behind desks but learning almost nothing. In 2019 the World Bank started keeping count of the number of children who still cannot read by the time they finish primary school. It found that less than half of ten-year-olds in developing countries could read and understand a simple story.

Then the pandemic struck and millions of pupils were locked out of school. It should be noted that globally, the harm that school closures have done to children has vastly outweighed any benefits they may have had for public health. The World Bank says the share of ten-year-olds in middle-and low-income countries who cannot read and understand a simple story has risen from 57% in 2019 to roughly 70%. If they lack such elementary skills, they will struggle to earn a good living.

This should be seen for what it is: a global emergency. Nearly every problem that confronts humanity can be alleviated by good schooling. Better-educated people are more likely to work out a cleaner energy source, a cure for malaria or a smarter town plan. If the damage the pandemic has done to education is not reversed (逆转), all these goals will be harder to reach.

Politicians talk endlessly about the importance of schooling, but words are cheap and a fit-for-purpose education system is not. Spending has risen modestly in recent decades but fell in many countries during the pandemic. Apart from the money, the education system itself is in urgent need of change: Testing is a mess, leading governments to overestimate levels of literacy. New teachers have been hired but not trained properly. Teachers, who have come through the same education systems they are supposed to be improving, often struggle to teach.

The same energy that was once poured into building schools and filling up classrooms should now be used to improve the lessons that take place within them. No more children should stumble (蹒跚而行) through their school days without learning to read or add up.