伍德提出了一种奖励，如果你不看手机，可以奖励自己看一本好书。

Wood suggests one kind of reward, you could give yourself for not looking at your phone—reading a good book.

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在你辛苦计划之后你可以每周放纵一天奖励自己。

After all your hard work you can reward yourself with one binge day per week.

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给你的戒烟行为来点小奖励；你可以用你以前花在香烟上的钱给自己买点更美好的东西。

Reward yourself for quitting; you could take the money you might have spent on cigarettes and buy yourself something nice.

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