這10個壞習慣超難改！你躺槍了嗎？
If you don't smoke or do drugs you may think you're clear of bad habits. But what if you bite your nails or pop gum repeatedly? Bad habits aren't generally dangerous, just annoying to those around you.
如果你不抽菸也不沾染毒品，你可能認爲自己沒有壞習慣。但是如果你咬指甲或不斷地吃泡泡糖將會怎樣？壞習慣通常不危險，只是會干擾你周圍的人。
We've got a list of 10 really hard habits to break and ways you might overcome them.
我們列出了10個難以改掉的壞習慣以及也許能幫你克服它們的方法。
Let's start the Countdown.
一起開始倒數。
10. Snacking
10、吃零食
Snacking in front of the TV is often learned from parents. If you find yourself mindlessly snacking in front of the TV, you can look for other ways to make yourself feel better -- hanging out with a friend or going for a walk.
在電視機前吃零食往往是從父母那兒學來的。如果你發現自己在電視機前無理性地吃零食，你可以尋找其他讓自己感覺更好的方式——和朋友一起逛逛或出去散散步。
9. Nail Biting
9、咬指甲
Nail biting isn't harmful to your health, but it can make your nails look pretty unattractive. One way to stop the habit is to keep your nails impeccably manicured, so you won't want to ruin them.
咬指甲不會對你的健康造成傷害，但是會使你的指甲看起來相當不美觀。戒掉這個習慣的一種方法就是把你的指甲修剪地非常整齊，這樣你就不會想毀掉它們了。
8. Procrastinating
8、拖延
Procrastinators sabotage themselves to avoid doing something that they don’t want to do, and it can be a really bad habit. Therefore, set clear goals, with rewards if necessary, and imagine how great you'll feel when you finally complete that project with time to spare.
拖延者通過怠工來避免做那些他們不想做的事，這真的是一個壞習慣。因此，制定明確的目標，如果有必要的話設置些獎勵，並想像一下，當你最終比預期時間還要早地完成那個項目的時候感覺會有多棒。
7. Swearing
7、咒罵
Swearing may be funny on TV but it's often not so funny in real life. One way to stop is through using a "swear jar". Put in a set amount of money every time you swear when you shouldn't, and make it enough to hurt. Decide what you're going to do with the money, and make it something that's not fun, like putting it into your retirement account or paying off a debt.
在電視節目上咒罵可能會很滑稽，但是在現實生活中往往不那麼有趣。戒掉它的一種方法就是使用“髒話罐”。每次不該罵人卻那樣做了的時候，就往髒話罐裏放一定數額的錢，並使這個金額足夠讓你苦惱。拿定主意要如何處理這些錢，並將其制定得不那麼好玩，比如把它放進你的退休金賬戶裏或用來還債。
6. Gum Snapping
6、嚼口香糖
Much like nail biting, gum snapping can become an unconscious behavior used to relieve stress or boredom. If you're a gum-snapper, think about why you're doing it and find a quieter way to deal with that emotion.
很像咬指甲，嚼口香糖可以成爲緩解壓力或擺脫無聊習慣使用的無意識行爲。如果你喜歡嚼口香糖，想一想你這樣做的原因，並找出一種更安靜的方式來處理那種情緒。
5. Tardiness
5、遲到
"I'm late! I'm late! For a very important date!" Don't be like the White Rabbit in "Alice in Wonderland". You can become more punctual if you set appointment reminders on your smartphone or laptop and be sure to schedule some down time during the day.
“我遲到了！我遲到了！是個非常重要的約會！”不要像《愛麗絲夢遊仙境》裏的那隻白兔子那樣。如果你在手機或筆記本電腦上設置了約定提醒，你會更準時，另外一定要在一天中安排點休息時間。
4. Interrupting
4、插嘴
"Talk to the hand!" Why do some people always interrupt? Yet, even though interrupting is considered rude, we all do it. If you feel the urge to interrupt, ask yourself what would happen if you waited. (Probably, nothing.) You might even take notes if you're afraid that you'll forget what you're going to say later.
“和手說去吧！”爲什麼一些人總是要插嘴？然而，儘管插嘴被認爲是粗魯的，我們都這樣做過。如果你有要插嘴的衝動，問問你自己如果你等一會兒會發生什麼。（可能什麼都不會發生。）如果害怕會忘記之後要說的內容，你甚至可以記筆記。
3. Gossiping
3、說閒話
Some of us just can’t resist sharing a juicy piece of information. If it's difficult to stop gossiping (because it just feels so good), try putting yourself in the subject's shoes. How would you feel if everyone was talking badly about you?
我們中的一些人無法抗拒去分享一些繪聲繪色的信息。如果很難停止說閒話（只是因爲感覺很好），試着設身處地爲話題中的人着想。如果每個人都惡劣地談論你，你會是什麼感覺？
2. Fidgeting
2、坐立不安
While many babies can't sit still, some grownups have the same problem. Extreme fidgeting is a possible symptom of several conditions, including attention deficit hyperactivity disorder (ADHD), bipolar disorder and Tourette's syndrome. Professional help is necessary in those cases.
許多嬰兒不能安靜地坐着，然而一些成年人也有相同的問題。極度坐立不安是幾個不正常情況的潛在症狀，包括注意力缺乏多動症（ADHD）、躁鬱症以及圖雷特穢語抽動綜合症。這些情況下，專業幫助是必要的。
1. Excessive Screen Time
1、過多的看屏幕時間
Too much screen time can hurt your eyes and your brain. And your relationships. If you always take your phone with you to the bathroom, make a conscious effort to leave it in another room. Or read an actual paper book on occasion.
過多的看屏幕時間會傷害你的眼睛和大腦，以及你的人際關係。如果你總是帶着手機去衛生間，那就有意識地把手機留在其他房間裏。或者偶爾讀一本實體紙質書。
