在一项研究中，参与者被要求在涂鸦或静坐的时候听一份名单。

In one study, participants were asked to listen to a list of names while either doodling or sitting still.

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然后列另一份名单——为什么戒烟并不容易。

Then make another list of why quitting won't be easy.

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如果看到什么好的东西，用笔记下来，根据优先性列一份名单。

If you see something good, write it down and add it to a list, ranked by priority, of ways you can improve your life.

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