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Vicarious satisfaction - 替代满足（心理学正式术语）
Guilty pleasure - 罪恶快感（如深夜刷剧代替学习）
Delayed gratification - 延迟满足（棉花糖实验经典概念）
Faux fulfillment - 虚假满足（字面：人造满足感）
Cheat day - 作弊日（健身饮食中的"解禁日"）
▪️ "I'll take a seltzer instead of soda."
（我要气泡水不要碳酸饮料）
▪️ "Let's do dark chocolate as a mood booster."
（用黑巧克力当情绪充电宝）
▪️ "I'll watch TED Talks as my entertainment."
（把TED演讲当娱乐节目看）
▪️ "Let me reorganize my notes for stress relief."
（用整理笔记缓解焦虑）
| 中国式替代 | 西方式替代 |
|---|---|
| 喝茶代替喝酒 (Replace baijiu with tea) | 喝无糖可乐代替普通可乐 (Diet Coke as soda substitute) |
| 太极代替激烈运动 (Tai chi for cardio) | 冥想代替午睡 (Meditation over napping) |
Sublimation（升华）：
"Channel sexual energy into creative work."
（将性能量转化为创作能量）
"When angry, count to ten in English."
（论语"忿思难"的英语实践法）
场景：深夜便利店
A："Should I get instant noodles?"
B："How about making oatmeal with honey? It's called comfort food upgrade!"
场景：考前焦虑
A："I need to scroll Douyin for hours..."
B："Try speed-reading joke books - same dopamine, half guilt!"
① 制作双语替代清单：
奶茶 → Milk tea → 花果茶 (Herbal tea)
② 记录替代成功案例：
"Instead of gaming, I wrote fanfiction in English."
③ 设计校园替代方案：
用背单词APP代替厕所刷手机
Remember: Life is about making swaps, not stops!
