At the University of Califomia, my students and I studied more than 2 000 years of self-change methods
and also reviewed the scientific research works on that. Among all the methods, three should be specially
mentioned: they're useful, simple and easy to leam. What's more, people who have made successful changes in
their lives often depended on one or more of these methods.
     To get yourself started in a new direction, try the Three M's:
     Modify Your Environment. People who have never tried this are surprised by the large result it often had.
One of my students got herself bicycling every day simply by putting her bicycle in her doorway before she
left for schools. When she retumed home, that was the first thing she saw, and that's all she needed to start
cycling away. The power of rearranging (重新布置) one's space has been well shown in studies since it was
first reported in the 1960s. Professor Israel Goldiamond taught this method to patients with different personal
problems. For example, a young woman who had difficulty studying made great improvement when she got a
better desk lamp and moved her desk away from her bed. To change yourself, change your world.
    Monitor Your Behavior. I've been reading research studies on self-monitoring for 20 years, and I've tried
some myself. To be honest, I still don't fully understand why this method works, but it does, and surprisingly
well for most people. The fact is, if you monitor what you do, you'll probably do better. Weigh yourself often
and you may well start to lose weight. Keep a record of what you eat and you'll probably start eating more
wisely. Use tiny objects. If you say "you know" too much, take a golf counter, and push down the counter
whenever you catch yourself saying "you know". I'll be sure you say it less often in just a few days. Or you
can put a small piece of paper in your pocket each time you say "you know". The result is the same: you
become more sensible about what you're doing, and that makes you do better.
    Make Promises. When you make a promise to another person, you've arranged for a reward(奖赏) if you
keep it and a punishment if you don't.lt puts some pressure (压力) on you, and that's often just what you need.
    For example, if you want to exercise more, arrange to do it with a friend. If you don't, your friend will get
angry, and that may be just the ticket to keeping you on time.

1. What does the underlined word "Modify" mean?

A. Protect.
B.Improve.
C.Create.
D.Arrange.

2. What is the writer's purpose?

A.To tell the importance of self-change.
B.To present some successful changes.
C.To show the study results of self-change methods.
D.To encourage people to change their bad habits.

3. Based on the passage, which can help you stop playing computer games too often?

A.Study hard and give away your computer.
B.Keep a record of what you've achieved.
C.List the hours spent on computer games.
D.Talk with your friends about your pressure.