专题04：自我管理和提升（基础版）2026-2027学年译林版九年级英语上册

**基本信息** 以“自我管理与提升”为主题，通过“方法提炼-题型解析-词汇积累”三维体系，系统培养阅读策略与解题能力，强化语言能力与思维品质。 **专项设计** |模块|题量/典例|方法提炼|知识逻辑| |----|-----------|----------|----------| |主题阅读策略|2篇（A/B）|抓主旨（首尾段+首句）、理逻辑（连接词）、破难点（猜词义）三步法|从问题引入到方法阐释，构建“现象-原理-应用”逻辑链| |阅读理解解析|A篇4题|细节题定位关键词、定义题抓核心特征、主旨题关注末段呼吁|以微习惯概念为载体，渗透不同题型解题逻辑| |完形填空解题|B篇10空|上下文逻辑（并列/因果）、词汇复现（同义替换）|围绕拖延解决方法，实现词汇应用与逻辑推理结合| |词汇句型积累|1表（核心词汇）|分类整理名词/动词/形容词及万能句型|聚焦自我管理主题词，服务阅读理解与表达输出|

2027九年级暑假 译林版 阅读 Emily老师 ____________________________________________________________________________________________ 九年级阅读提升暑假特训 专题04：自我管理和提升参考答案（基础版） 自主学习 A篇：1. B 2. B 3. C 4. B B篇：1. B 2. C 3. A 4. B 5. A 6. D 7. A 8. C 9. D 10. A 课堂精练 一、阅读理解 A: 1. B 2. C 3. B 4. B 5. B B: 6. B 7. B 8. B 9. B 10. B C: 11. B 12. B 13. B 14. B 15. B D: 16. B 17. B 18. B 19. A 20. C E: 21. B 22. A 23. B 24. A 25. B 2、 阅读填空 A: 1. A 2. C 3. B 4. B 5. C 6. C 7. B 8. C 9. B 10. A B: 1. A 2. B 3. C 4. C 5. B 6. B 7. A 8. A 9. B 10. C C: 1. B 2. C 3. B 4. B 5. A 6. A 7. B 8. C 9. A 10. A D: 1. B 2. C 3. B 4. B 5. A 6. B 7. C 8. A 9. B 10. A E: Task 1: (1) cue (2) the routine (3) other positive (4) 66 (5) where (6) triggers Task 2: 7. Understanding the habit loop (cue, routine, reward). 8. By changing the environment so the old habit is harder to perform and the new habit is easier. 9. A keystone habit is a habit that triggers other positive changes; exercise is an example. 10. Because seeing your streak of successful days motivates you to keep going. 课后巩固 一、阅读理解 A: 1. B 2. B 3. A 4. A 5. C 6. B B: 7. D 8. B 9. B 10. C 11. B 12. B C: 13. B 14. B 15. A 16. B 17. C 18. B D: 19. B 20. B 21. B 22. A 23. B 24. B 2、 阅读填空 A: 1. C 2. A 3. B 4. A 5. B 6. A 7. A 8. A 9. A 10. B B: 1. B 2. B 3. C 4. A 5. C 6. A 7. B 8. B 9. A 10. C C: Task 1: (1) deliver your clear no (2) another commitment (3) low-stakes (4) best use Task 2: 5. It means by declining less important things, you make room for what matters most to you. 6. It is the time lost from a meaningful activity when you spend time on an unwanted one. 7. To become more comfortable with the process before using it in more important situations. 8. 8. It helps you protect your time and energy, focus on your goals, and maintain well-being. D: Task 1: (1) appropriate strategies (2) adjusting (3) could be improved Task 2: 4.They showed a 22% improvement in overall grades compared to the control group. 5. What did I learn today? What was difficult? What will I do differently tomorrow? 6.By acknowledging the stress and reminding yourself of your preparation and past successes, which prevents panic and keeps you focused. 7. Because reflecting on failure helps you see it as a learning opportunity and make a plan for improvement, turning setbacks into stepping stones. 学科网（北京）股份有限公司 $2027九年级暑假 译林版 阅读 Emily老师 ____________________________________________________________________________________________ 九年级阅读提升暑假特训 专题04：自我管理和提升（基础版） 自主学习 A Have you ever made a New Year’s resolution to exercise every day, but gave up after just one week? Many people fail because they set goals that are too big and scary. A new strategy called “micro-habits” might be the solution. Micro-habits are extremely small actions that take less than two minutes to do. For example, instead of saying “I will run for 30 minutes”, you start with “I will put on my running shoes and step outside”. Instead of “I will read a book every day”, you begin with “I will read one page”. These tiny actions are so easy that you can hardly say no to them. Why do micro-habits work? According to psychologists, our brain resists big changes because they require a lot of willpower（意志力）. But when an action is very small, the brain does not see it as a threat, so it doesn’t fight back. Once you start the tiny action, you are very likely to continue doing more. For instance, after you put on your shoes and step outside, you will probably go for a short walk or even a run. This is called the “initial momentum（初始动力）” effect. The key to micro-habits is consistency（持续性）. Doing one push-up every day is better than doing fifty push-ups once a week, because the daily action builds a strong habit loop in your brain. Over time, these tiny steps add up to huge changes. So if you want to improve yourself this year, don’t aim for the stars at once. Start so small that you cannot fail, and then grow from there. 题目： 1.Why do many people fail to keep their New Year’s resolutions according to the passage? A. They don’t have enough time. B. Their goals are too big and frightening. C. They don’t know the micro-habits strategy. D. They are not serious about their plans. 2.What is a “micro-habit” according to the text? A. A habit that takes a whole morning to finish. B. A very small action that is easy to do. C. A plan that requires strong willpower. D. An exercise that lasts for 30 minutes. 3.How does the brain react to tiny actions? A. It considers them as a big challenge. B. It refuses to do them. C. It doesn’t see them as a threat. D. It requires a lot of energy. 4.What is the writer’s main purpose in writing this passage? A. To explain why people should make big plans. B. To advise readers to start with tiny actions for self-improvement. C. To compare different kinds of exercise habits. D. To tell a story about a successful runner. B Do you often put off today’s work until tomorrow? This bad habit is called procrastination（拖延）. It can make you feel stressed and 1______. To fight it, a simple but useful method called “The Rule of Three” may help you. Every morning, take out a piece of paper and write down the three most important tasks you need to 2______ that day. Make sure they are clear and achievable. For example, instead of writing “do math”, write “finish Exercise 3 on Page 20”. Then, 3______ your day by working on the first task. Do not check your phone or social media 4______ you finish it. Once you complete one task, give yourself a small reward, like a five-minute break or a piece of chocolate. This method works because it 5______ your big goals into small, manageable pieces. It also helps you focus on what really matters, so you won’t 6______ time on unimportant things. Many successful people use this strategy to stay 7______ and productive. Of course, you may not finish all three tasks every day, and that’s okay. The 8______ is to build a habit of planning and taking action. Over time, you will find that you feel more in 9______ of your life. You will worry less and achieve more. So why not 10______ it a try from tomorrow morning? You might be surprised by the result. 选项 1.A. excited B. anxious C. relaxed D. bored 2.A. avoid B. forget C. complete D. repeat 3.A. start B. end C. waste D. record 4.A. because B. until C. although D. if 5.A. breaks down B. looks for C. turns up D. puts away 6.A. save B. kill C. spend D. waste 7.A. organized B. sleepy C. silent D. lonely 8.A. problem B. result C. goal D. reason 9.A. need B. search C. charge D. control 10.A. give B. make C. take D. keep 技巧点拨 一、 主题阅读策略点拨 中考“自我管理与提升”类文章通常为说明文或议论文，结构清晰，旨在传递方法或建议。掌握以下“三步法”，阅读将事半功倍： 抓主旨（首尾段+首句）： 文章通常在开头引出问题（如拖延、计划失败），在结尾给出总结或呼吁。重点关注这些位置，快速锁定文章核心。 理逻辑（找连接词）： 关注because（因果）、for example（例证）、however（转折）、instead of（对比）等词，它们能帮你厘清方法背后的原理和操作步骤。 破难点（猜词义）： 遇到生词（如A篇的momentum）不要慌，利用上下文（如“Once you start... continue doing more”）可推断其为“动力、势头”。 二、 A篇《微习惯》逐题解析 1. Why do many people fail to keep their New Year’s resolutions according to the passage? 答案：B. Their goals are too big and frightening. 解题思路： 细节题。根据题干关键词fail和resolutions定位首段第二句“Many people fail because they set goals that are too big and scary.”，scary与frightening同义。 2. What is a “micro-habit” according to the text? 答案：B. A very small action that is easy to do. 解题思路： 定义题。定位第二段首句“Micro-habits are extremely small actions...”，extremely small和easy是核心，对应B选项。 3. How does the brain react to tiny actions? 答案：C. It doesn’t see them as a threat. 解题思路： 细节题。定位第三段中间“...the brain does not see it as a threat, so it doesn’t fight back.”，直接对应C选项。 4. What is the writer’s main purpose in writing this passage? 答案：B. To advise readers to start with tiny actions for self-improvement. 解题思路： 主旨题。全文围绕微习惯的好处展开，末段呼吁“Start so small...”。A（大计划）、C（比较习惯）、D（讲故事）均偏离主题。 三、 B篇《三法则》完形填空解题思路 完形填空的核心是“上下文逻辑”与“词汇复现”。 选 B. anxious： 拖延会让人有压力且焦虑。并列连词and连接的感情色彩应一致，stressed（焦虑的）对应anxious。 选 C. complete： 写下当天需要“完成”的任务。根据下文举例“finish Exercise 3”可知选complete。 选 A. start： “开始”你的一天。固定搭配start your day。 选 B. until： 在完成前不看手机。not...until...表示“直到……才……”。 选 A. breaks down： 将大目标“分解”为小碎片。breaks down...into为固定搭配。looks for（寻找）、turns up（调高/出现）、puts away（收好）均不符。 选 D. waste： 不会“浪费”时间在无关紧要的事上。waste time on...为固定搭配。 选 A. organized： 成功人士用此法保持“有条理的”和高效。organized与前文focus on what really matters呼应。 选 C. goal： “目标”是养成计划和行动的习惯。problem（问题）、result（结果）、reason（原因）均不符合文意。 选 D. control： 感到更能“掌控”自己的生活。in control of为固定搭配，意为“控制、掌握”。 选 A. give： “给”它一个尝试。give it a try为固定搭配，意为“试一试”。 四、 高频词汇与句型积累 类别 英文词汇 中文释义 核心名词 resolution / goal 决心 / 目标 willpower 意志力 procrastination 拖延症 reward 奖励 核心动词 achieve / complete 完成 / 达成 avoid / fail 避免 / 失败 focus 专注 manage / control 管理 / 控制 核心形容词 stressful / anxious 有压力的 / 焦虑的 productive 高效的 achievable 可实现的 万能句型 Instead of..., start with... 与其……，不如从……开始。 The key to... is... ……的关键在于……。 Over time, ... add up to... 久而久之，……会累积成……。 课堂精练 1． 阅读理解 A Source: The Guardian (2025) Every morning, millions of people reach for their phones within seconds of waking up. They check emails, scroll through social media, and read news headlines before they even get out of bed. This habit, known as “morning phone checking”, has become so common that many experts now warn about its negative effects on mental health and productivity. A recent study from the University of Texas found that checking your phone immediately after waking increases stress levels by nearly 30% compared to those who wait at least 30 minutes. The reason is simple: when you start your day by consuming information, your brain enters a reactive state rather than a proactive one. You become a responder to others’ demands instead of setting your own agenda for the day. So what can you do? The “No-Phone First Hour” rule is gaining popularity. It means you avoid all digital devices for the first 60 minutes after you open your eyes. Instead, you can drink water, stretch, write in a journal, or plan your day. This simple change gives your brain time to wake up naturally and reduces the feeling of being rushed. Many people who have tried this report feeling calmer, more focused, and less anxious throughout the day. However, breaking the phone habit is not easy. Our phones are designed to be addictive. Notifications trigger dopamine releases in the brain, making us crave more. To successfully adopt the No-Phone First Hour, you need to place your phone in another room at night, use a traditional alarm clock, and remind yourself why you are doing this. Start with just one week, and you may never go back to your old habit. Beyond the morning, the same principle applies to other parts of the day. Many people find that setting “phone-free zones” – such as during meals or in the bedroom – improves their relationships and sleep quality. A 2024 survey by the Pew Research Center found that 67% of adults who set digital boundaries reported feeling more satisfied with their daily lives. The key is not to eliminate technology completely, but to use it intentionally. Some critics argue that the No-Phone First Hour is unrealistic for people who need to check work emails early. However, supporters point out that most urgent emails can wait an hour. In fact, many companies now encourage employees to start their day with a clear mind rather than immediately diving into the inbox. The movement is part of a broader trend towards “digital minimalism”, which advocates using technology only when it serves a clear purpose. In conclusion, the way you start your morning sets the tone for the entire day. By delaying your phone use for just one hour, you can reclaim control over your time, reduce stress, and improve your focus. It is a small change that requires discipline, but the benefits are well worth the effort. Questions 1 What does the University of Texas study find about morning phone checking? A It improves productivity in the long run. B It increases stress levels significantly. C It helps people wake up faster. D It has no effect on mental health. 2 What happens when you start your day by consuming information? A You become more proactive. B You feel more energetic. C You enter a reactive state. D You set clear goals easily. 3 What does the “No-Phone First Hour” rule suggest? A Use your phone for only one hour each day. B Avoid phones for the first hour after waking. C Check emails only after breakfast. D Spend the first hour exercising vigorously. 4 Why are phones difficult to give up? A They are cheap and easy to use. B They are designed to be addictive with dopamine triggers. C They contain all our important work. D They are required by employers. 5 What is the author’s attitude towards the No-Phone First Hour? A Doubtful and critical. B Supportive and encouraging. C Neutral and objective. D Indifferent and uninterested. B Source: BBC Worklife (2024) The early morning hours, often called the “golden hours”, are prized by many successful people. From Apple CEO Tim Cook to writer Haruki Murakami, countless high achievers have attributed their productivity to a consistent morning routine. But what exactly makes these hours so special, and how can ordinary people benefit from them? Scientific research suggests that our brains are most alert and creative in the hours after waking. During sleep, the brain processes information from the previous day and makes new connections. When we wake up, we have a “clean slate” – our working memory is fresh, and our willpower reserves are at their highest. This is why tackling the most difficult task first thing in the morning, a strategy known as “eating the frog”, is so effective. The term was popularised by author Brian Tracy, who argued that if you do your worst task first, everything else will seem easier. However, many people waste their golden hours on passive activities like scrolling through social media or watching TV. This is a missed opportunity. Instead, successful people use this time for deep work – activities that require intense concentration, such as writing, planning, or studying. They also incorporate habits like meditation, exercise, or reading to sharpen their minds. A 2023 study from the University of Chicago found that people who engaged in at least 20 minutes of focused activity within the first two hours of waking reported 40% higher levels of daily satisfaction. Building a morning routine does not mean waking up at 4 am. For some people, the golden hours might be later in the morning. The key is consistency. Experts recommend waking up at the same time every day, even on weekends, to regulate your body’s internal clock. Then, design a sequence of activities that prepare you mentally and physically for the day. This could include drinking a glass of water, doing light stretching, writing a to-do list, and then diving into your most important project. One common mistake is trying to add too many new habits at once. Behavioural scientist Dr. Wendy Wood suggests starting with one or two small habits and gradually building up. For instance, if you want to start journaling, begin with just three sentences a day. Once that feels automatic, add another habit. This approach reduces the mental effort required and increases the chances of long-term success. Finally, remember that routines are not rigid. Life happens – sometimes you wake up late or feel unwell. The goal is not perfection but progress. Flexibility is important; if you miss a day, simply return to your routine the next day. Over time, a well-designed morning routine can transform your productivity and well-being. As the saying goes, “Win the morning, win the day.” Questions 6 What does the phrase “eating the frog” refer to in the passage? A Eating a healthy breakfast first. B Doing the most difficult task first. C Exercising early in the morning. D Reading a book before work. 7 According to the University of Chicago study, what benefit does focused morning activity bring? A It increases sleep quality. B It improves daily satisfaction by 40%. C It reduces the need for coffee. D It helps people wake up earlier. 8 What do experts recommend about wake-up times? A Wake up later on weekends. B Wake up at the same time every day. C Wake up only when you feel rested. D Wake up as early as possible. 9 What mistake do people often make when building a morning routine? A They don’t wake up early enough. B They try to add too many habits at once. C They forget to drink water. D They exercise too much. 10 What is the author’s final advice about morning routines? A They must be followed strictly without exception. B They should be flexible and focus on progress. C They are only useful for successful people. D They require waking up at 4 am every day. C Source: Psychology Today (2025) Procrastination is a universal struggle. Almost everyone has delayed a task they knew they should start, only to feel guilty and stressed as the deadline approached. But why do we procrastinate, and what can we do to overcome it? Psychologists distinguish between two types of procrastination: active and passive. Active procrastination is when you deliberately delay a task because you work better under pressure. Passive procrastination, on the other hand, is when you delay due to indecision or anxiety, and it usually leads to poor outcomes. Most people suffer from passive procrastination, which is linked to perfectionism, fear of failure, and low self-esteem. One effective technique to beat procrastination is the “Five-Minute Rule”. The idea is simple: commit to working on a task for just five minutes. If you still want to stop after five minutes, you are allowed to. However, in most cases, once you start, you will continue. This works because the hardest part of any task is getting started. Our brains perceive the beginning as a huge hurdle, but once we overcome that initial resistance, momentum takes over. This is similar to the principle of micro-habits, but even shorter. Another powerful strategy is to break large projects into smaller, manageable steps. For example, instead of writing “finish essay”, your to-do list should say “write introduction”, “find three sources”, and “write first paragraph”. Each small step feels achievable and gives you a sense of progress. When you complete a step, check it off – this provides a small dopamine reward that motivates you to continue. Environmental design also plays a crucial role. Remove distractions from your workspace. If your phone is a constant interruption, put it in another room or use an app that blocks social media during work hours. Create a dedicated workspace that signals your brain it is time to focus. Over time, these cues become automatic triggers for concentration. It is also helpful to understand the “Zeigarnik effect”, which states that people remember uncompleted or interrupted tasks better than completed ones. This means that once you start a task, your brain will keep thinking about it, making you more likely to return to it. So starting is not just about making progress; it also plants a mental seed that nags you until you finish. Finally, forgive yourself for past procrastination. Research shows that self-criticism actually increases the likelihood of future procrastination because it drains your motivation. Instead, adopt a growth mindset – view each day as a new opportunity to improve. By combining these strategies, you can gradually reduce procrastination and become more productive. Questions 11 What is the main difference between active and passive procrastination? A Active procrastination is common, while passive is rare. B Active is deliberate and may help, while passive is anxiety-driven. C Active procrastination leads to failure, while passive leads to success. D There is no difference between them. 12 What does the “Five-Minute Rule” suggest? A Work for five minutes and then take a break. B Commit to working for just five minutes to overcome starting resistance. C Only work on tasks that take less than five minutes. D Stop working after five minutes no matter what. 13 Why does breaking tasks into smaller steps help? A It makes the task more interesting. B It gives a sense of progress and dopamine rewards. C It reduces the total time needed. D It eliminates the need for planning. 14 What is the “Zeigarnik effect” in the context of procrastination? A People finish tasks faster when they are interrupted. B Unfinished tasks stay in your mind, making you want to return to them. C Completed tasks are remembered better than unfinished ones. D People prefer to work on multiple tasks at once. 15 What does research say about self-criticism and procrastination? A Self-criticism helps reduce procrastination. B Self-criticism increases future procrastination. C Self-criticism has no effect on behaviour. D Self-criticism only affects perfectionists. D Source: Harvard Business Review (2024) Time management is a skill that many people struggle with, yet it is essential for success in both personal and professional life. The most common mistake people make is treating time as if it were unlimited, when in fact it is our most finite resource. To manage time effectively, we must shift our mindset from being “busy” to being “productive”. One of the most famous time management tools is the Eisenhower Matrix, named after former US President Dwight D. Eisenhower. He famously said, “I have two kinds of problems: the urgent and the important. The urgent are not important, and the important are never urgent.” The matrix divides tasks into four quadrants based on urgency and importance. Quadrant 1 contains urgent and important tasks – these are crises that need immediate attention. Quadrant 2 contains important but not urgent tasks – such as planning, exercise, and relationship building. Quadrant 3 contains urgent but not important tasks – like most emails and phone calls. Quadrant 4 contains neither urgent nor important – like mindless scrolling on social media. The key to effective time management is to spend most of your time on Quadrant 2 activities. These are the tasks that prevent crises from happening in the first place. However, many people spend their days in Quadrant 1 (firefighting) or Quadrant 3 (responding to others’ priorities). To shift your focus, you need to schedule Quadrant 2 activities into your calendar just as you would a meeting. Block out time for deep work, and protect that time fiercely. Another important concept is the “Pareto Principle”, or the 80/20 rule. This principle states that roughly 80% of effects come from 20% of causes. In time management, this means that 80% of your results come from 20% of your efforts. Identify the high-value activities that yield the most outcomes and prioritise them. Conversely, reduce or eliminate the low-value activities that consume time without producing results. Technology can be both a help and a hindrance. While there are countless apps designed to improve productivity, they can also become distractions. The key is to use technology intentionally. For example, use a task manager to capture all your to-dos, but limit notifications to only the most essential ones. Set specific times to check emails rather than responding to each one as it arrives. Finally, remember that time management is not about squeezing more tasks into your day; it is about making sure the tasks you do are the right ones. Regularly review your priorities and ask yourself: “Is this the best use of my time right now?” If the answer is no, delegate, postpone, or delete the task. By adopting these principles, you can take control of your time and achieve more with less stress. Questions 16 What is the most common mistake people make in time management according to the passage? A They don’t use technology. B They treat time as if it were unlimited. C They work too slowly. D They take too many breaks. 17 What does the Eisenhower Matrix help with? A Deciding which tasks are most urgent. B Categorising tasks based on urgency and importance. C Scheduling tasks in chronological order. D Eliminating all unimportant tasks. 18 Which quadrant should people focus on most according to the passage? A Quadrant 1 – urgent and important. B Quadrant 2 – important but not urgent. C Quadrant 3 – urgent but not important. D Quadrant 4 – neither urgent nor important. 19 What does the Pareto Principle suggest about time management? A 80% of results come from 20% of efforts. B You should spend 80% of your time on urgent tasks. C All tasks are equally important. D You should eliminate 80% of your tasks. 20 How should technology be used for time management? A To respond to emails immediately. B To block all notifications completely. C Intentionally, limiting notifications and checking emails at set times. D To automate all decision-making. E Source: Forbes (2026) The concept of self-compassion has gained significant attention in recent years as a critical component of personal development. Contrary to popular belief, being hard on yourself does not lead to greater success. In fact, research shows that self-compassion – treating yourself with kindness and understanding during difficult times – is strongly associated with higher motivation, resilience, and well-being. Dr. Kristin Neff, a leading researcher on self-compassion, identifies three core components: self-kindness, common humanity, and mindfulness. Self-kindness means being gentle with yourself rather than harshly critical. Common humanity involves recognising that everyone makes mistakes and faces challenges – you are not alone. Mindfulness means being aware of your negative emotions without over-identifying with them. Many people worry that self-compassion will make them lazy or complacent. However, studies indicate the opposite. Self-compassionate individuals are more willing to take responsibility for their mistakes and try again, because they do not fear failure as a personal attack. They see failure as a learning opportunity. A 2024 meta-analysis of over 100 studies found that self-compassion was positively correlated with academic achievement and goal persistence. How can you cultivate self-compassion in your daily life? One practical exercise is to write a letter to yourself from the perspective of a supportive friend. Imagine what that friend would say about your current struggles. Often, we speak to ourselves in ways we would never speak to a friend. Another technique is to replace self-critical thoughts with more balanced ones. For example, instead of saying “I’m so stupid for making that mistake”, say “It’s human to make mistakes. What can I learn from this?” Self-compassion also involves setting realistic expectations. Perfectionism is a common enemy of self-compassion. When you set impossibly high standards, you are bound to feel disappointed. Instead, aim for progress, not perfection. Celebrate small wins and acknowledge your efforts, even if the outcome is not perfect. This builds a growth mindset and keeps you motivated for the long term. In the workplace, self-compassion can improve teamwork and leadership. Leaders who show self-compassion are more empathetic and less defensive, which creates a safer environment for employees to take risks and innovate. Organisations are beginning to incorporate self-compassion training into their wellness programmes, recognising that employee mental health directly impacts productivity. Ultimately, self-compassion is not about letting yourself off the hook. It is about acknowledging your imperfections while still holding yourself accountable. It is the gentle but firm hand that guides you forward. As Dr. Neff writes, “Self-compassion is the practice of being a good friend to yourself.” By adopting this practice, you can break the cycle of self-criticism and unlock your full potential. Questions 21 What is the main finding about self-compassion in the passage? A It makes people lazy and unmotivated. B It is linked to higher motivation and resilience. C It is only useful for students. D It leads to perfectionism. 22 What are the three components of self-compassion according to Dr. Neff? A Self-kindness, common humanity, and mindfulness. B Self-criticism, common sense, and planning. C Self-esteem, optimism, and courage. D Self-discipline, hard work, and patience. 23 Why are self-compassionate people more willing to try again after failure? A Because they don’t care about failure. B Because they see failure as a learning opportunity. C Because they expect to succeed immediately. D Because they have lower standards. 24 What practical exercise is suggested to cultivate self-compassion? A Write a letter to yourself from a supportive friend’s perspective. B Keep a record of all your mistakes. C Compare yourself to others who are less successful. D Ignore your negative emotions completely. 25 How does self-compassion affect workplace leadership? A It makes leaders more defensive. B It creates a safer environment for risk-taking and innovation. C It reduces productivity. D It encourages employees to avoid challenges. 2． 阅读填空 A Source: The New York Times (2025) Have you ever set a goal to read more, only to find yourself watching TV instead? This is a common struggle, and the solution may be simpler than you think. The “Two-Minute Rule” is a strategy that (1) ______ you to start a new habit by making it so easy that you cannot say no. For example, if you want to read, just read one page. If you want to exercise, just do one push-up. The idea is that once you begin, you will (2) ______ continue because starting is the hardest part. This rule works because our brains are wired to avoid activities that require (3) ______ effort. By reducing the initial barrier, you trick your brain into cooperating. Over time, these small actions (4) ______ into significant achievements. A 2024 article in The New York Times highlighted how many successful people use this method to build (5) ______ habits without feeling overwhelmed. However, the Two-Minute Rule has its limitations. It is most effective for (6) ______ new behaviours, not for stopping bad ones. To break a bad habit, you need a different approach, such as the “Four Laws of Behaviour Change” by James Clear. These laws include making it invisible, unattractive, difficult, and unsatisfying. (7) ______, the Two-Minute Rule is a great starting point for anyone who feels (8) ______ by their ambitions. To apply the rule, choose one small action that moves you towards your goal. Do it every day, ideally at the same time. Consistency is more (9) ______ than intensity. A daily two-minute habit will produce better (10) ______ than an occasional two-hour session. So start small, and watch your progress grow. Choose the best answer for each blank. 1 A encourages B prevents C forces D orders 2 A rarely B never C probably D hardly 3 A little B much C some D no 4 A break B develop C divide D separate 5 A destructive B negative C positive D neutral 6 A stopping B maintaining C starting D finishing 7 A Therefore B However C Moreover D For example 8 A excited B encouraged C overwhelmed D relaxed 9 A difficult B important C boring D useless 10 A results B problems C failures D excuses B Source: The Atlantic (2024) Many people believe that multitasking is an essential skill for modern life. They pride themselves on being able to reply to emails while attending a meeting and cooking dinner. However, scientific research has repeatedly shown that multitasking is a (1) ______. In reality, the brain cannot focus on two complex tasks at the same time. Instead, it switches rapidly between them, which reduces efficiency and (2) ______ errors. A study from Stanford University found that heavy multitaskers performed worse on tests of attention and memory compared to those who did one thing at a time. The reason is that multitasking (3) ______ the brain’s processing capacity, leading to mental fatigue. Moreover, it decreases the quality of work because each task receives only (4) ______ attention. So why do we continue to multitask? The answer lies in the “busyness trap” – we feel that doing many things at once makes us more productive, even when evidence shows otherwise. To overcome this, experts recommend a technique called “single-tasking”. This involves (5) ______ on one task for a set period, typically 25 to 50 minutes, followed by a short break. This is the basis of the Pomodoro Technique, which has gained (6) ______ in recent years. Single-tasking allows you to enter a state of “flow”, where you become fully immersed in your work. In this state, you are more creative and efficient. You also experience less stress because you are not constantly (7) ______ your attention. To practice single-tasking, eliminate all distractions before you start. Put your phone on silent, close unnecessary tabs, and tell others you are not to be disturbed. It takes practice to break the multitasking habit. Start by designating a few hours each day as “focus time”. During these hours, you only work on one project. You will likely find that you accomplish (8) ______ in less time. Over time, you can expand these periods. The key is to be (9) ______ with yourself – old habits die hard, but the benefits are worth it. In the end, doing one thing well is far better than doing several things (10) ______. Choose the best answer for each blank. 1 A myth B truth C skill D advantage 2 A reduces B increases C avoids D corrects 3 A improves B maintains C overloads D clears 4 A full B equal C divided D extra 5 A giving up B focusing C turning off D picking up 6 A criticism B popularity C difficulty D expense 7 A switching B controlling C sharing D dividing 8 A more B less C nothing D everything 9 A strict B patient C angry D careless 10 A perfectly B quickly C poorly D carefully C Source: Scientific American (2025) Sleep is often undervalued in our fast-paced society. Many people view sleep as a waste of time that could be spent working or socialising. However, a growing body of evidence shows that sleep is (1) ______ for cognitive function, emotional regulation, and physical health. Without adequate sleep, your self-management skills (2) ______ dramatically. The recommended amount for adults is 7 to 9 hours per night, but a 2024 survey found that nearly 40% of adults sleep less than 6 hours. This sleep debt (3) ______ over time, leading to problems like poor concentration, irritability, and weakened immune system. It also affects decision-making – tired people are more likely to make impulsive choices and (4) ______ long-term goals. One reason sleep is so important is that it consolidates memories. During deep sleep, the brain processes information from the day and (5) ______ it into long-term storage. This is why students who sleep well after studying perform better on tests. Sleep also clears metabolic waste from the brain, which may (6) ______ neurodegenerative diseases. To improve sleep quality, experts recommend a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This (7) ______ your internal biological clock. Additionally, create a relaxing bedtime routine – avoid screens for at least an hour before bed, as blue light suppresses melatonin production. Keep your bedroom cool, dark, and quiet. Many people turn to caffeine to combat daytime sleepiness, but this can (8) ______ the problem by disrupting sleep at night. Instead, try short power naps of 20 minutes in the early afternoon. Napping can boost alertness without (9) ______ with nighttime sleep. Finally, listen to your body. If you feel tired, it is a signal that you need rest. Prioritising sleep is not a sign of weakness; it is a (10) ______ of good self-management. As one sleep researcher put it, “Sleep is the ultimate performance enhancer.” Choose the best answer for each blank. 1 A optional B essential C harmful D irrelevant 2 A improve B remain C suffer D disappear 3 A disappears B builds up C reduces D speeds 4 A pursue B ignore C achieve D change 5 A transfers B damages C deletes D creates 6 A prevent B cause C detect D worsen 7 A disrupts B regulates C ignores D follows 8 A solve B ease C worsen D fix 9 A interfering B helping C competing D agreeing 10 A sign B cause C result D example D Source: TIME (2026) In the age of constant connectivity, the ability to focus has become a rare and valuable skill. Our attention is constantly pulled in different directions by notifications, advertisements, and the endless stream of content online. This phenomenon is known as “attention fragmentation”, and it has serious (1) ______ for our ability to manage ourselves effectively. When your attention is fragmented, you cannot engage in deep thinking or creative problem-solving. Instead, you react to superficial (2) ______ without considering the bigger picture. This leads to poor decisions and increased stress. A 2025 study found that people who (3) ______ their screen time reported higher levels of focus and life satisfaction. But how can you protect your attention in a world designed to steal it? The first step is to (4) ______ the sources of distraction. For most people, the smartphone is the biggest culprit. Turn off non-essential notifications and move distracting apps off your home screen. You can also use app blockers to limit time on social media. The second step is to practice “attentional control” – the ability to direct your focus deliberately. This is like a muscle that can be strengthened through (5) ______. Mindfulness meditation is a powerful tool for this. Just 10 minutes a day of focusing on your breath can improve your concentration over time. Another technique is to set (6) ______ periods of focused work, such as 45 minutes, followed by a short break. It is also important to recognise that attention is a limited resource. Every time you switch tasks, you consume mental energy. So, (7) ______ your tasks – do similar things together to reduce switching costs. For example, answer all emails in one block rather than throughout the day. Finally, give yourself permission to be bored. Boredom is not a (8) ______; it is a state that allows your mind to wander and make creative connections. Do not immediately reach for your phone whenever you have a spare moment. Instead, let your mind rest. This practice, known as “digital (9) ______”, can restore your attention and make you more productive in the long run. In conclusion, attention is the foundation of self-management. Protect it (10) ______ you would protect your most valuable possession, because in many ways, it is. Choose the best answer for each blank. 1 A benefits B consequences C solutions D causes 2 A problems B tasks C stimuli D thoughts 3 A increased B reduced C ignored D studied 4 A create B identify C avoid D remember 5 A exercise B diet C sleep D reading 6 A random B fixed C flexible D short 7 A mix B separate C batch D repeat 8 A weakness B strength C opportunity D threat 9 A addiction B detox C overload D connection 10 A as B like C than D so E Source: The Economist (2025) The concept of “habit loops” was popularised by Charles Duhigg in his book The Power of Habit. According to Duhigg, every habit consists of three components: a cue, a routine, and a reward. The cue is the trigger that starts the behaviour, the routine is the behaviour itself, and the reward is the benefit you get from doing it. Understanding this loop is the first step to changing your habits. For example, consider the habit of checking social media. The cue might be a feeling of boredom or a notification sound. The routine is opening the app and scrolling. The reward is the temporary entertainment or social connection. To change this habit, you can keep the same cue and reward but replace the routine. When you feel bored (cue), instead of scrolling, you could stand up and stretch (new routine), and then still get a sense of relaxation (reward). This is called “habit substitution”. Another important concept is that habits are context-dependent. They are often triggered by specific environments. For instance, you might automatically reach for a snack when you sit on the sofa to watch TV. To break this association, you can change the environment – for example, only eat at the dining table, not on the sofa. By altering the context, you make the old habit harder to perform and the new habit easier. Duhigg also emphasises the importance of “keystone habits”. These are habits that, once changed, trigger a cascade of other positive changes. Exercise is a classic keystone habit. People who start exercising often find that they also eat healthier, sleep better, and become more productive. Identifying and focusing on keystone habits can create a “ripple effect” that improves many areas of your life. However, changing habits is not easy. It requires repetition and patience. On average, it takes about 66 days to form a new habit, according to a study by University College London. The time varies depending on the complexity of the behaviour. Simple habits like drinking a glass of water in the morning may take only a few weeks, while more complex ones like going to the gym regularly may take several months. To succeed, you need to be strategic. Start with small changes – the micro-habits mentioned earlier. Also, use implementation intentions: plan exactly when and where you will perform the new habit. For example, “I will go for a 10-minute walk right after I finish lunch.” This removes the decision-making process, making the behaviour automatic. Finally, track your progress. Seeing your streak of successful days can motivate you to keep going. In the workplace, habit change can transform organisational culture. Companies that encourage employees to adopt healthy habits, such as regular breaks or team exercise, often see improved morale and lower absenteeism. The principles of habit formation apply not only to individuals but also to teams and entire organisations. Ultimately, mastering your habits is mastering your life. By understanding how habits work, you can design your environment, your routines, and your rewards to align with your goals. As Duhigg writes, “Small wins are a steady application of a small advantage.” Once you start winning in one area, the momentum carries you forward. Task 1: Complete the table below with key information from the passage. Write no more than THREE WORDS for each blank. Concept Explanation Habit loop components (1) ________, routine, reward Habit substitution Keep cue and reward, change (2) ________ Keystone habits Habits that trigger (3) ________ changes Average time to form a new habit About (4) ________ days Implementation intention Plan when and (5) ________ to act Role of environment Context (6) ________ habits Task 2: Answer the following questions based on the passage. Use complete sentences. 7 What is the first step to changing your habits according to Duhigg? _____________________________________________________________________ 8 How can you break a habit that is triggered by a specific environment? _____________________________________________________________________ 9 What is a keystone habit, and give one example mentioned in the passage? _____________________________________________________________________ 10 Why is it important to track your progress when forming a new habit? _____________________________________________________________________ 课后巩固 1． 阅读理解 A Source: The Guardian (2026) Every year, millions of students around the world face the challenge of preparing for high-stakes exams. The pressure to perform well can be overwhelming, leading to anxiety, sleep loss, and even burnout. However, recent research suggests that how you manage your study environment and daily routines can make a significant difference to both your mental health and your final results. A 2025 study from the University of Cambridge followed 1,200 secondary school students over two years. The researchers found that students who created a structured daily schedule and stuck to it reported 40% less exam-related stress than those who studied randomly. The key was not the number of hours spent studying, but the consistency and quality of those hours. Students who took regular short breaks every 45 minutes performed better on memory tests than those who studied for hours without stopping. One popular technique among top students is the “Pomodoro Method”. This involves studying for 25 minutes, then taking a 5-minute break. After four cycles, you take a longer break of 15 to 30 minutes. This method works because it matches the brain’s natural attention span. The short breaks allow your mind to reset and consolidate information, making your study sessions more effective. Many free apps now offer Pomodoro timers, making it easy to adopt this habit. Another important factor is the physical study space. A cluttered desk can distract your brain and reduce focus. Keep your desk clean and organised, with only the materials you need for the current task. Also, consider the lighting and temperature. Natural light and a slightly cool room have been shown to improve concentration. A 2024 survey by the British Psychological Society found that students who studied in well-lit, quiet environments scored an average of 12% higher on practice tests compared to those in noisy or dimly lit spaces. Sleep is often the first thing students sacrifice when exams approach. This is a serious mistake. During sleep, the brain processes and stores new information. Without enough sleep, even the best study plans will fail. Experts recommend at least 8 hours of sleep per night for teenagers. A consistent sleep schedule – going to bed and waking up at the same time each day – helps regulate your internal clock and improves the quality of your rest. Nutrition also plays a role. Eating a balanced breakfast with protein and complex carbohydrates provides steady energy for the morning. Avoid too much sugar, which causes energy crashes. Snacks like nuts, fruits, and yoghurt are better choices than chips or candy. Staying hydrated is equally important; even mild dehydration can affect concentration. Finally, do not forget to include some physical activity in your daily routine. Even a 15-minute walk can boost blood flow to the brain and improve mood. Exercise reduces stress hormones and releases endorphins, which make you feel happier and more relaxed. Many students find that a short exercise break helps them return to their books with renewed focus. In conclusion, exam success is not just about how much you study, but how smartly you study. By managing your time, space, sleep, diet, and exercise, you can reduce stress and perform at your best. Remember, your brain is like a muscle – it needs rest and proper fuel to work effectively. Start implementing these strategies today, and you will see the difference. Questions 1 What did the University of Cambridge study find about students with a structured daily schedule? A They spent more hours studying than others. B They reported 40% less exam-related stress. C They always achieved the highest scores. D They never felt tired during exams. 2 How does the Pomodoro Method help students according to the passage? A It allows them to study without any breaks. B It matches the brain’s natural attention span. C It requires studying for 50 minutes at a time. D It is only useful for maths subjects. 3 What does the 2024 British Psychological Society survey suggest about study environments? A Natural light and quiet spaces improve test scores by about 12%. B Noise does not affect concentration at all. C Dim light helps students relax and focus better. D A cluttered desk encourages creative thinking. 4 Why is sleep important for exam preparation? A It helps the brain process and store new information. B It reduces the total time needed for studying. C It replaces the need for exercise. D It makes students more energetic during the day. 5 What is the author’s main advice about food and drink during exam periods? A Eat as much sugar as possible for quick energy. B Avoid breakfast to save time for studying. C Choose balanced meals and stay hydrated. D Only drink coffee to stay awake. 6 What benefit does physical activity provide according to the passage? A It releases stress hormones and reduces happiness. B It increases blood flow to the brain and improves mood. C It takes too much time and should be avoided. D It only helps with physical fitness, not studying. B Source: BBC Worklife (2025) Have you ever started a new hobby or fitness routine with great enthusiasm, only to give up after a few weeks? You are not alone. According to a 2024 survey by the American Psychological Association, nearly 80% of people abandon their New Year’s resolutions by February. The problem is not a lack of willpower; it is a lack of proper planning and support. Behavioural scientists have identified several factors that increase the chances of sticking to a new habit. The first is called “implementation intention”. This means deciding in advance exactly when, where, and how you will perform the behaviour. For example, instead of saying “I will exercise more”, you say “I will go for a 20-minute run at 6:30 am on Monday, Wednesday, and Friday, starting from my front door.” This specific plan removes the need for decision-making when the time comes, making the action automatic. The second factor is social support. People who share their goals with friends or join a group with similar objectives are much more likely to succeed. A 2025 study from the University of Michigan followed 500 adults who wanted to start a walking routine. Half of them were given a walking partner, while the other half walked alone. After three months, 78% of the partnered group were still walking regularly, compared to only 42% of the solo walkers. The researchers concluded that accountability and companionship are powerful motivators. Another useful strategy is to track your progress. Keeping a simple journal or using a habit-tracking app can provide visual evidence of your efforts. Seeing a chain of successful days creates a sense of achievement and encourages you to keep going. This is known as the “streak effect”. However, experts warn against being too rigid – missing one day does not mean failure. The goal is consistency over the long term, not perfection. It is also helpful to understand that habits go through stages. The first stage is the “honeymoon phase” where everything feels exciting. Then comes the “struggle phase” when motivation dips and the habit feels like a chore. Most people give up during this phase. But if you push through, you enter the “stability phase” where the habit becomes part of your daily routine. Recognising these stages can help you stay committed when the initial excitement fades. Rewards play an important role in habit formation. Immediate rewards are more effective than distant ones. For example, if you finish your study session, give yourself a small treat like a favourite snack or a few minutes of relaxation. Over time, the habit itself becomes its own reward as you experience the benefits, such as better grades or improved fitness. Finally, be kind to yourself. Self-criticism after a setback often leads to giving up entirely. Instead, practice self-compassion – remind yourself that everyone struggles and that each day is a new opportunity to try again. With the right strategies, you can turn any desired behaviour into a lasting habit. As the famous saying goes, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Questions 7 What percentage of people abandon their New Year’s resolutions by February according to the 2024 survey? A About 50% B About 60% C About 70% D About 80% 8 What is an “implementation intention” in the context of habit formation? A A general goal without specific details. B A detailed plan of when, where, and how to act. C A promise to yourself without writing it down. D A reward system for achieving goals. 9 What did the University of Michigan study conclude about walking with a partner? A It made walking less enjoyable. B It significantly increased the chance of continuing the habit. C It had no effect on long-term adherence. D It only worked for older adults. 10 What is the “struggle phase” in the habit formation process? A The stage when motivation is highest. B The stage when the habit becomes automatic. C The stage when motivation drops and the habit feels difficult. D The stage when people start to see results. 11 Why are immediate rewards more effective than distant ones in habit formation? A Because they cost less money. B Because they provide instant satisfaction that reinforces the behaviour. C Because they are easier to give. D Because they last longer. 12 What advice does the author give for dealing with setbacks? A Blame yourself and try harder next time. B Practice self-compassion and see each day as a fresh start. C Give up and try a different habit. D Ignore the setback and continue as if nothing happened. C Source: Psychology Today (2026) In today’s digital world, the line between work and personal time has become increasingly blurred. Many people find themselves checking work emails late at night or scrolling through social media during family dinners. This constant connectivity can lead to a state of chronic stress known as “technostress”. Learning to set healthy boundaries with technology is an essential skill for self-management. Technostress is defined as the negative psychological impact of using technology. Symptoms include anxiety, irritability, difficulty concentrating, and even physical problems like headaches and eye strain. A 2025 report from the World Health Organization identified excessive screen time as a growing concern for mental health, especially among young people. The report recommended that adolescents limit recreational screen use to no more than two hours per day outside of schoolwork. One practical way to reduce technostress is to create “tech-free zones” in your home. For example, you can declare the dining table a no-phone area, or keep all devices out of the bedroom at night. This allows your brain to associate certain spaces with relaxation and connection, rather than with notifications and demands. A 2024 study from the University of California found that participants who had tech-free bedrooms slept an average of 30 minutes longer and reported higher sleep quality. Another strategy is to schedule “digital detox” periods – regular intervals when you completely disconnect from all screens. This could be a few hours on a weekend afternoon or a whole day each month. During these periods, engage in offline activities such as reading a physical book, going for a walk in nature, or having a face-to-face conversation with a friend. These activities not only rest your eyes and mind but also strengthen your real-world relationships. Many people find it helpful to turn off non-essential notifications. Every ping and buzz interrupts your flow and pulls your attention away from the present moment. Research shows that it takes an average of 23 minutes to fully refocus after a single interruption. By silencing notifications, you can protect your focus and reduce the constant urge to check your device. It is also important to establish clear work-study hours. If you are a student, set specific times for homework and stick to them. When study time is over, put away your books and devices, and allow yourself to truly relax. This separation between “on” and “off” times helps your brain recover from cognitive demands and prevents burnout. Finally, teach yourself to tolerate boredom. Many people reach for their phones whenever they have a spare moment – while waiting for a bus or standing in a queue. This habit robs you of the opportunity to daydream, which is actually beneficial for creativity and problem-solving. Let your mind wander occasionally; you might be surprised by the ideas that surface. In summary, technology is a tool, not a master. By setting intentional boundaries, you can enjoy the benefits of connectivity without suffering its downsides. Start small – maybe one tech-free hour each evening – and gradually expand from there. Your mental health will thank you. Questions 13 What is technostress according to the passage? A The positive effect of using technology. B The negative psychological impact of using technology. C A physical illness caused by computers. D A new type of software for stress management. 14 What did the World Health Organization report recommend about screen time for adolescents? A No screen time at all. B Limit recreational screen use to two hours per day. C Only use screens for schoolwork. D There is no limit needed. 15 What benefit did the University of California study find about tech-free bedrooms? A Participants slept longer and had better sleep quality. B Participants woke up earlier. C Participants used their phones less during the day. D Participants felt more lonely. 16 What is a “digital detox”? A A new phone application. B A period of complete disconnection from screens. C A type of exercise for the eyes. D A method to improve internet speed. 17 How long does it take to refocus after a single interruption according to the passage? A About 5 minutes. B About 10 minutes. C About 23 minutes. D About 45 minutes. 18 Why does the author suggest tolerating boredom? A Because boredom is unpleasant and should be avoided. B Because daydreaming during boredom can boost creativity. C Because there is nothing else to do. D Because phones are not available in all places. D Source: Forbes (2026) Many students believe that talent is the key to academic success. They think that if they are not naturally good at a subject, there is no point in trying hard. This fixed mindset can limit their potential and lead to giving up easily. However, research in educational psychology has shown that adopting a “growth mindset” – the belief that abilities can be developed through effort and learning – can transform performance and motivation. Dr. Carol Dweck, a psychologist at Stanford University, coined the terms “fixed mindset” and “growth mindset” over 30 years ago. Her studies have consistently shown that students with a growth mindset embrace challenges, persist through difficulties, and learn from criticism. In contrast, students with a fixed mindset avoid challenges, give up quickly, and ignore useful feedback. A 2024 meta-analysis of 53 studies involving over 40,000 students found that growth mindset interventions improved grades, especially for struggling learners. How can you develop a growth mindset? First, change the way you talk to yourself about mistakes. Instead of saying “I’m terrible at maths”, say “I haven’t mastered this topic yet.” The word “yet” is powerful – it implies that learning is a process. Second, view effort as the path to mastery, not as a sign of weakness. Every time you work hard on a difficult problem, your brain forms new connections and grows stronger. This is called neuroplasticity – the brain’s ability to change and adapt throughout life. Third, seek out constructive feedback. Instead of feeling hurt by criticism, see it as valuable information that can guide your improvement. Ask your teachers or peers for specific suggestions on how to do better. Then, act on that feedback. Fourth, celebrate the success of others. When a classmate does well, see it as a source of inspiration and learning, rather than as a threat to your own status. Growth-minded people are happy for others’ achievements. Fifth, replace the word “fail” with “learning opportunity”. Thomas Edison famously said he did not fail 1,000 times; he found 1,000 ways that did not work. Each setback teaches you something new. Keep a journal of the lessons you learn from mistakes – over time, you will see a pattern of growth. Finally, remember that a growth mindset is not about being positive all the time. It is about being realistic and persistent. You can acknowledge that something is difficult while still believing that you can improve with effort. This balanced approach keeps you motivated without denying the reality of the challenge. Many schools are now incorporating growth mindset training into their curricula. Teachers are encouraged to praise effort, strategy, and progress rather than innate ability. For example, instead of saying “You’re so smart”, they say “You worked really hard on that problem”. This subtle shift in language has been shown to increase students’ willingness to take on harder tasks. In conclusion, your mindset shapes your reality. If you believe you can grow, you will find ways to improve. If you believe you are fixed, you will stay stuck. The choice is yours. Start today by changing one self-limiting belief, and watch your potential unfold. Questions 19 What is a “fixed mindset” according to Dr. Dweck? A The belief that abilities can be developed through effort. B The belief that abilities are fixed and cannot be changed. C The belief that talent is not important. D The belief that everyone can succeed equally. 20 What did the 2024 meta-analysis find about growth mindset interventions? A They only worked for high-achieving students. B They improved grades, especially for struggling learners. C They had no effect on academic performance. D They made students more anxious. 21 What does the word “yet” imply when used in self-talk? A That you will never learn the topic. B That learning is an ongoing process and mastery is possible in the future. C That you are not intelligent enough. D That you should give up. 22 What is neuroplasticity? A The brain’s ability to change and adapt throughout life. B A fixed structure of the brain that cannot be altered. C A disease that affects learning. D A type of memory test. 23 How should you view constructive feedback according to the passage? A As a personal attack and ignore it. B As valuable information to guide improvement. C As something only teachers should give. D As unnecessary for growth. 24 Why are teachers encouraged to praise effort rather than innate ability? A Because effort is easier to measure. B Because it increases students’ willingness to take on harder tasks. C Because it requires less time. D Because students prefer praise for intelligence. 2． 阅读填空 A Source: Scientific American (2025) Do you often find yourself putting off important tasks until the last minute? This is a common problem among students, and it can lead to poor grades and high stress. The good news is that there are proven strategies to overcome procrastination. One of the most effective is called “temptation bundling”. This means combining an activity you want to do with an activity you (1) ______ to do. For example, you can listen to your favourite podcast only while you are cleaning your room. In this way, the desired activity becomes a (2) ______ for doing the less desirable one. Researchers from the University of Pennsylvania tested this technique with a group of students who wanted to exercise more. Half of the students were given audiobooks that they could only listen to at the gym. The other half could listen anywhere. After six weeks, the first group visited the gym 51% more often than the second group. This shows that pairing a (3) ______ activity with a rewarding one can significantly increase motivation. Another simple but powerful method is to break a large task into tiny steps. Instead of writing “finish history project”, write “open the textbook”, “read one page”, and “write three sentences”. Each step is so small that it seems (4) ______ to refuse. Once you complete the first step, you are likely to continue. This works because our brains hate unfinished actions – a phenomenon known as the Zeigarnik effect. Starting a task (5) ______ a mental “open loop” that your mind wants to close, driving you to finish it. It is also helpful to understand your personal “peak productivity hours”. Some people are more focused in the morning, while others come alive in the evening. Schedule your most difficult tasks during your peak hours, and leave easier (6) ______ for low-energy times. This ensures that you are using your mental energy wisely. Many students also benefit from the “five-minute rule” – commit to working on a task for just five minutes. If after five minutes you still want to stop, you are (7) ______ to do so. However, most people find that once they start, they keep going. The initial resistance is the biggest barrier, and the five-minute rule helps you (8) ______ it. Finally, do not forget to forgive yourself for past procrastination. Self-criticism drains motivation and makes you more likely to procrastinate again. Instead, practise self-compassion – acknowledge that you are human and that tomorrow is a new (9) ______. With these techniques, you can take control of your time and reduce the stress that comes with last-minute rushing. Remember, the best time to start was yesterday; the second best time is (10) ______. Choose the best answer for each blank. 1 A hate B enjoy C need D forget 2 A reward B punishment C challenge D excuse 3 A pleasant B boring C exciting D relaxing 4 A impossible B difficult C easy D important 5 A closes B creates C avoids D delays 6 A ones B those C these D them 7 A allowed B forced C advised D warned 8 A overcome B accept C ignore D remember 9 A day B week C year D chance 10 A never B now C later D always B Source: TIME (2026) In the modern world, distractions are everywhere. From buzzing phones to pop-up advertisements, our attention is constantly being pulled away from what we are doing. This is particularly challenging for students who need to focus on their studies. However, a recent trend called “deep work” offers a solution. Deep work is the ability to focus without distraction on a cognitively demanding task. It is a skill that can be (1) ______ with practice, and it is becoming increasingly valuable. The concept was popularised by author Cal Newport, who argues that deep work is the “superpower” of the twenty-first century. In his book, he explains that while shallow work – such as answering emails or browsing social media – keeps you busy, it does not produce meaningful results. Deep work, on the other hand, allows you to produce high-quality output in a shorter time. A 2025 study from the University of London found that workers who practised deep work techniques were 47% more (2) ______ than their peers. So how can you develop this skill? First, schedule deep work sessions in your calendar. Treat them as (3) ______ appointments that cannot be cancelled. Start with 30-minute sessions and gradually increase to 90 minutes. Second, eliminate all possible distractions before you begin. Put your phone in another room, close unnecessary browser tabs, and (4) ______ your workspace. Third, set a clear goal for each session. For example, “I will write 200 words of my essay” or “I will finish four maths problems”. During a deep work session, you may experience a state called “flow”, where you are completely absorbed in the task. In this state, time seems to fly, and you produce your best work. Flow is more likely to occur when the task is challenging but (5) ______ achievable. If the task is too easy, you get bored; if it is too hard, you get anxious. Find the sweet spot. Another important aspect is rest. Deep work consumes a lot of mental energy, so you need to recharge. After a deep work session, take a real break – do not just switch to another screen. Go for a walk, stretch, or sit quietly. These (6) ______ allow your brain to recover and consolidate what you have learned. Many students report that deep work helps them finish homework faster, leaving more time for hobbies and relaxation. It also reduces the feeling of being constantly busy but unproductive. To start, choose a time when you are most alert, and commit to just one deep work session per day. As you get better, you can increase the (7) ______ and intensity. Finally, remember that deep work is not about working more hours; it is about working smarter. By training your attention and eliminating distractions, you can achieve more in two hours than others do in a day. It takes discipline, but the (8) ______ are enormous. So turn off your notifications, close your door, and dive deep into your work. You will be amazed at what you can (9) ______. As Cal Newport writes, “The ability to perform deep work is becoming increasingly rare at exactly the same time it is becoming increasingly valuable in our economy.” Start building this skill today, and you will gain a (10) ______ advantage in your studies and beyond. Choose the best answer for each blank. 1 A forgotten B learned C avoided D taught 2 A creative B productive C relaxed D tired 3 A unimportant B flexible C fixed D optional 4 A clean up B give up C turn up D pick up 5 A never B barely C still D hardly 6 A breaks B ideas C goals D rules 7 A time B number C speed D quality 8 A costs B rewards C risks D losses 9 A achieve B imagine C expect D remember 10 A temporary B small C competitive D similar C Source: The Atlantic (2025) The ability to say “no” is one of the most underrated skills in self-management. Many people, especially students, feel pressured to accept every request or invitation, whether from friends, teachers, or family members. They worry that refusing might disappoint others or harm relationships. However, constantly saying “yes” can lead to overcommitment, stress, and reduced time for your own priorities. Learning to say “no” politely and effectively is essential for protecting your time and energy. Saying “no” does not mean you are selfish or unhelpful. It means you are aware of your limits and you respect your own needs. When you say “no” to one thing, you are actually saying “yes” to something more important – such as your studies, your health, or your rest. This is called opportunity cost: every hour spent on an unwanted activity is an hour lost from a meaningful one. So how can you say “no” without feeling guilty? One technique is the “positive no”. This involves three steps. First, state your positive intention – for example, “I really value our friendship.” Second, deliver your clear “no” – “But I cannot join the party this Saturday.” Third, offer an alternative – “Can we meet for coffee next week instead?” This approach maintains the relationship while protecting your boundaries. Another useful phrase is “I have another commitment.” You do not need to explain in detail; a simple statement is enough. If the person presses for more information, you can say, “It’s a prior engagement that I cannot change.” This is polite and firm. For students, common commitments include study time, family responsibilities, or personal projects. Remember that you have the right to protect your time. It is also helpful to practise saying “no” in low-stakes situations before using it in more important ones. For example, politely decline a small favour that you do not have time for. Over time, you will become more comfortable with the process. You will also notice that most people accept your refusal without difficulty. In fact, they may respect you more for being honest about your limits. However, there are times when you might want to say “yes” even if you are busy – for example, if it is an emergency or a very important opportunity. In such cases, you can adjust your schedule to accommodate it. The key is to make deliberate choices, not automatic ones. Ask yourself: “Is this the best use of my time right now?” If the answer is no, then say no without hesitation. In conclusion, saying “no” is a form of self-care. It allows you to focus on your goals and maintain your well-being. As management expert Stephen Covey once said, “The key is not to prioritise what’s on your schedule, but to schedule your priorities.” By mastering the art of saying “no”, you take control of your life and make room for what truly matters. Start practising today – your future self will thank you. Task 1: Complete the table below with key strategies from the passage. Write no more than THREE WORDS for each blank. Strategy Description The positive no Three steps: state positive intention, (1) ________, offer alternative Simple statement Say “I have (2) ________” without detailed explanation Practice Say “no” in (3) ________ situations first Ask yourself “Is this the (4) ________ of my time right now?” Task 2: Answer the following questions based on the passage. Use complete sentences. 5 What does the author mean by saying “no” to one thing is saying “yes” to something more important? _____________________________________________________________________ 6 What is an “opportunity cost” in the context of time management? _____________________________________________________________________ 7 Why does the author suggest practising saying “no” in low-stakes situations? _____________________________________________________________________ 8 What is the main benefit of learning to say “no” according to the passage? _____________________________________________________________________ D Source: Harvard Business Review (2026) Self-reflection is a powerful tool for personal growth, yet many students rarely take time to think about their own learning process. The practice of metacognition – thinking about your own thinking – has been shown to improve academic performance significantly. When you reflect on how you study, what works best for you, and what obstacles you face, you become a more effective and independent learner. A 2025 study from the University of Melbourne followed 800 high school students over a year. Half of the students were taught metacognitive strategies, such as planning their study sessions, monitoring their understanding, and evaluating their outcomes. The other half continued with their usual study methods. At the end of the year, the metacognitive group showed a 22% improvement in overall grades compared to the control group. The researchers concluded that self-reflection is one of the most underused but effective study techniques. There are three key metacognitive skills: planning, monitoring, and evaluating. Planning involves setting clear goals for a study session and choosing appropriate strategies. For example, before reading a chapter, you might decide to take notes and highlight key points. Monitoring means checking your comprehension as you go – asking yourself “Do I understand this?” and adjusting your approach if needed. Evaluating happens after the session, when you review what you learned and what could be improved. To develop these skills, keep a simple learning journal. After each study session, spend five minutes writing down three things: (1) What did I learn today? (2) What was difficult? (3) What will I do differently tomorrow? This habit trains your brain to become aware of its own processes. Over time, you will notice patterns – for example, you might find that you remember information better when you teach it to someone else, or that you concentrate best in the morning. Self-reflection also helps with emotional regulation. When you are stressed about a test, reflecting on your feelings can reduce anxiety. Acknowledge the stress, but also remind yourself of your preparation and past successes. This balanced perspective prevents panic and keeps you focused. Many elite athletes use similar techniques to manage performance pressure. Another benefit of self-reflection is that it promotes a growth mindset. When you look back at a failure and analyse what went wrong, you are more likely to see it as a learning opportunity rather than a personal defeat. You can then make a concrete plan for improvement. This turns setbacks into stepping stones. In the classroom, teachers can encourage self-reflection by asking open-ended questions like “What strategy did you use?” or “How could you approach this differently?” However, students can also practise independently. The key is consistency – even five minutes a day can make a big difference over months. Ultimately, self-reflection empowers you to take charge of your own education. Instead of passively receiving information, you become an active participant in your learning journey. As the famous educator John Dewey wrote, “We do not learn from experience… we learn from reflecting on experience.” So start your reflection habit today, and unlock your full learning potential. Task 1: Complete the table below with information from the passage. Write no more than THREE WORDS for each blank. Metacognitive Skill Description Planning Setting clear goals and choosing (1) ________ Monitoring Checking comprehension and (2) ________ approach Evaluating Reviewing what was learned and what (3) ________ Task 2: Answer the following questions based on the passage. Use complete sentences. 4 What did the University of Melbourne study find about students who used metacognitive strategies? _____________________________________________________________________ 5 What are the three questions you should write in a learning journal after each study session?______________________________________________________________6 How does self-reflection help with emotional regulation during test stress? _____________________________________________________________________ 7 Why does the author believe self-reflection promotes a growth mindset? _____________________________________________________________________ 学科网（北京）股份有限公司 $