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경험처럼
좋은 선생 없다
영어 이야기
empirical
[impírikəl]
경험적
실증적
2023년을 보내면서 새해 맞을 준비를 하는 것을 마다할 사람은 없을 것이다.
대부분의 사람들은 1월에 결심하는데
2월이 되면 그 결심이 흐지부지하게 된다고 한다.
그 까닭은 실천하기 쉽지 않은 결심을 하기 때문이라는 연구도 있다.
그런 부정적 경향은 전세계적으로 동일하다고 한다.
그래서 새해가 오기 전 많은 사람들이 새해 결심에 대한 주장을 하고 있다.
Don't just resolve to change this New Year's Eve,
use your brain to prepare to make the change last.
금년 연말에만 변화하려고 다짐하지 말고
당신의 뇌를 그 변화가 지속되도록 준비하는데 사용하라
Think about all the barriers you encounter that prevent you from changing.
당신의 변화를 못하게 하는 당신이 만나는 장애물에 대해 생각하고
Come up with a plan for each one.
계획을 하나씩 하나씩 만들라
그리고 구체적 예를 들었다.
Changing eating behaviors is a great example.
식사 행위 (습관)의 변화가 좋은 예이다
Research highlights the disturbing finding that no diet is EMPIRICALLY better
than others for long-term weight loss.
연구 (diet 에 대한)는 그 어느 diet 도 다른 사람들이 하는 장기적 몸무게 감소 보다
실제적으로 낫지 않다는 충격적 발견을 강조한다.
(Psychology Today, December 28, 2023)
empirical 은 1500년 중반의 Greek 의 empeirikos (experienced) 가 그 뿌리이므로
어느 분야에서나 경험이 있고 경력이 있는 행동을 가리킨다.
나는 emprirical 을 보면 중학교 물상 (物像) 시간에 배운
The EMPIRICAL formula of water is H2O.
'물의 실험 공식은 H2O 이다," 이다.
(요즈음은 물상 대신 물리 (物理)라고 하겠지만 ~ )
요즈음 정치인들의 특징은 '잘못한 것을 부인하기' 경쟁을 하는 것이다.
국민들이 보기에도 분명 범죄자이며
Even thought there is plenty of EMPIRICAL evidence that he is involved a bribe,
he pretend not to know about one.
비록 그가 뇌물 사건에 연루되었다는 많은 증거가 있는데도
그는 그것에 대해 알지 못하는 체한다.
종교는 '보이지 않는 것 (神)'을 믿지만
일반적으로는 그렇지 않다.
A lot of people can learn a lot from empirical evidence.
많은 사람들은 경험적 증거를 가지고 많은 것을 배울 수 있다.
empirical evidence.
there is plenty of empirical evidence that
Regan A. R. Gurung Ph.D.
The Psychological Pundit
HAPPINESS
We can learn a lot from empirical evidence.
The study relied on empirical evidence to draw conclusions.
Scientists use empirical methods to study the world.
We can use empirical methods to learn about the human body.
Scientific knowledge is based on empirical data.
"there is plenty of empirical evidence that
There is no empirical evidence to
If knowledge is empirical, it's based on observation rather than theory.
The formula of water is H2O.
The theory lacks empirical evidence
the study was empirical," you might say "the study used empirical methods to collect data.
Going Beyond Resolutions:
1950부터 up
Brain Tips to Increase Success
Recognizing slips and reacting immediately are the keys to resolution wins.
Posted December 28, 2023
Reviewed by Monica Vilhauer
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Changing eating behaviors is a great example.
Research highlights the disturbing finding that no diet is empirically better than others for long-term weight loss.
Yes, some (e.g., Weight Watchers, the Mediterranean diet) show some short-term effectiveness, but few long-term studies show any success for any one plan.
KEY POINTS
Don't just resolve to change this New Year's Eve, use your brain to prepare to make the change last.
Think about all the barriers you encounter that prevent you from changing.
Come up with a plan for each one.
Be ready to catch yourself from slipping and when you recognize a slip, react and stop right away.
empirical (adj.)
1560s, originally in medicine, "pertaining to or derived from experience or experiments," from Latin empiricus (n.) "a physician guided by experience," from Greek empeirikos "experienced," from empeiria "experience; mere experience or practice without knowledge," especially in medicine, from empeiros "experienced (in a thing), proven by use," from assimilated form of en "in" (see en- (2)) + peira "trial, experiment," from PIE *per-ya-, suffixed form of root *per- (3) "to try, risk." With -al (1). In a general sense of "guided by mere experience" from 1757. Related: Empirically (1640s as "by means of observation and experiment").
also from 1560s
Unreal | Credit: Gratis Graphics
Use your brain to changeSource: Unreal | Credit: Gratis Graphics
Around this time every year, millions of people around the world make New Year’s resolutions.
The usual suspects relate to eating, exercise, and mindfulness.
Especially after a gluttonous holiday season perhaps sequestered indoors due to weather or illness, wanting to eat better and be more active are natural inclinations.
Gyms get filled. Less alcohol is purchased. January goes well for most, but more often that not, many of us slowly slide back to the very habits we resolved, on New Year’s Eve, to change.
Let me share ways you can use your brain to prevent relapsing this new year.
First, let me detail some reasons we fail and then I shall point out ways to do better.
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Some Problems with Resolutions.
Part of the reason our resolutions often fail is that we decide on a one-time fix without planning for the long term.
Changing eating behaviors is a great example.
Research highlights the disturbing finding that no diet is empirically better than others for long-term weight loss.
Yes, some (e.g., Weight Watchers, the Mediterranean diet) show some short-term effectiveness, but few long-term studies show any success for any one plan.
The problem is that people make eating changes that are so fixed (e.g., no more pizza) that they think focusing on those is enough and ignore what else has to change.
If you just avoid pizza but eat other unhealthy foods or do not change your physical activity, you are not doing yourself a favor and you are fostering a negative attitude to food.
Solve this by resolving to keep changing.
Instead of changing in January after the start of the New Year, resolve to keep changing every week, every month, fine tuning your strategies and evaluating your progress, revising your plan as needed.
Develop a mechanism for change. Sometimes we resolve to eat better or exercise more, but then do not make explicit the steps needed to change.
To remedy this, make sure you keep a list of what you want to change visible around you and if you slip, try to identify what tempted you off course so you can watch for it next time.
If you have a day where you do not exercise or eat well, make a note of it.
Find a way to keep track of what you want to change, and that will be in your face to nudge you to change.
Until you make the change, have that nagging nudge be visible to goad you on.
Change is rarely easy.
Too often we may have an ideal of what we would like to do or be without thinking of the way to get there.
When we visualize the end product or goal without the steps needed to get there or the hurdles we need to deal with, we are less likely to succeed in our change.
Assess your readiness for change. One of the biggest reasons that New Year’s resolutions fail is that people are not ready for the change.
Early research on smoking cessation and then a host of health behaviors identified that there are clear-cut stages that we all go through when we are trying to change a behavior (Prochaska & DiClemente’s transtheoretical model of change).
We move from pre-contemplation, where we do not even know that a change is needed, to contemplation, when we consider making a change but are not sure whether or when we will do it.
Change is more likely when we make small steps toward change and consider how the changes will lead to better outcomes—the preparation stage.
The action stage is when change happens and we intend to keep going.
The research is clear: Change succeeds only when people actively move themselves from contemplation to action.
Know where you are, and actively push yourself forward to the next stage to make change more likely.
If you are making a resolution, you have identified something you want to change.
There is certainly a science to changing behavior, and yes, intending to change is a great and important early step.
But it is not always the first thing to do. More importantly, simply making a resolution without additional mental work only sets your up for failure. You have to be ready to change, you need to invest time and energy to change, and you have to be in the right stage. So far, so good. Now let’s hone in some more.
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Don’t just resolve. When you resolve to change, it is easy to feel like the battle is already half won. Much as making a to-do list reduces some of your cognitive load, resolving to do something feels good. Yes, I will not eat as much meat. Yes, I will stretch more. Yes, I will spend less time on my phone. Here is something different: For each element of your life that you want to change, try to recognize why you don’t do it already.
Recognize barriers and contexts. Any negative behavior happens in a context. The lack of a positive behavior also has reasons. An important step in behavior change is reflecting on why the behavior you want to change is currently not happening. Is it just because you do not have time? This is a common explanation for a whole host of factors. You may need more time to cook healthier food. You may need more time to take that walk everyday. There is another problem too. The issue may be that you do not know how to do it. It is easy for me, a health psychologist, to suggest less screen time, more physical activity, and well balanced meals, but do you know HOW to do it?
You may even resolve to get better at each one, but what if you have never received training in how to do it? Going beyond resolutions, then, is recognizing why you do not do it and then devising a way to make time or gain the knowledge to do it. By allocating time to recognize the key barriers to change, you can add the all-important step of devising sub-strategies to make each step of the process more likely to happen.
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