5 The Best Way to Start a New Habit
养成新习惯的最好方法
IN 2001, RESEARCHERS in Great Britain began working with 248 people to build better exercise habits over the course of two weeks. The subjects were divided into three groups.
2001年，英国的研究人员开始与248人合作，在两周的时间里培养更好的锻炼习惯。这个研究对象被分成三组。
The first group was the control group. They were simply asked to track how often they exercised.
第一组是对照组。他们只是被要求跟踪他们锻炼的频率。
The second group was the “motivation” group. They were asked not only to track their workouts but also to read some material on the benefits of exercise. The researchers also explained to the group how exercise could reduce the risk of coronary heart disease and improve heart health.
第二组是“激励”组。研究人员要求他们不仅要记录自己的锻炼情况，还要阅读一些关于锻炼好处的材料。研究人员还向研究小组解释了运动如何可以降低患冠状动脉疾病的风险并改善心脏健康。
Finally, there was the third group. These subjects received the same presentation as the second group, which ensured that they had equal levels of motivation. However, they were also asked to formulate a plan for when and where they would exercise over the following week. Specifically, each member of the third group completed the following sentence: “During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME] in [PLACE].”
最后是第三组。这些受试者接受了与第二组相同的陈述，这确保了他们具有相同的动机水平。然而，他们也被要求制定一个计划，在接下来的一周里，他们将在何时何地进行锻炼。具体来说，第三组的每个成员都完成了下面这句话:“在接下来的一周里，我将在[时间][地方]参加至少20分钟的剧烈运动。”
In the first and second groups, 35 to 38 percent of people exercised at least once per week. (Interestingly, the motivational presentation given to the second group seemed to have no meaningful impact on behavior.) But 91 percent of the third group exercised at least once per week—more than double the normal rate.
在第一组和第二组中，35%到38%的人每周至少锻炼一次。(有趣的是，给第二组的激励性陈述似乎对行为没有什么有意义的影响。)但是，第三组中91%的人每周至少锻炼一次，是正常锻炼率的两倍多。
The cues that can trigger a habit come in a wide range of forms—the feel of your phone buzzing in your pocket, the smell of chocolate chip cookies, the sound of ambulance sirens—but the two most common cues are time and location. Implementation intentions leverage both of these cues.
触发习惯的线索有很多种，比如手机在口袋里嗡嗡作响的感觉、巧克力饼干的味道、救护车的警报声等等，但最常见的两种线索是时间和地点。执行意图利用这两个线索。
Broadly speaking, the format for creating an implementation intention is:
一般而言，形成执行意向的格式是:
“When situation X arises, I will perform response Y.”
“当情况x出现时，我将执行回应y。”
Hundreds of studies have shown that implementation intentions are effective for sticking to our goals, whether it’s writing down the exact time and date of when you will get a flu shot or recording the time of your colonoscopy appointment. They increase the odds that people will stick with habits like recycling, studying, going to sleep early, and stopping smoking.
数以百计的研究表明，执行意图对于坚持我们的目标是有效的，无论是写下你打流感疫苗的确切时间和日期，还是记录你预约的结肠镜检查的时间。它们增加了人们坚持循环利用、学习、早睡、戒烟等习惯的可能性。
Researchers have even found that voter turnout increases when people are forced to create implementation intentions by answering questions like: “What route are you taking to the polling station? At what time are you planning to go? What bus will get you there?” Other successful government programs have prompted citizens to make a clear plan to send taxes in on time or provided directions on when and where to pay late traffic bills.
研究人员甚至发现，当人们被迫通过回答诸如“你去投票站的路线是什么?”这样的问题来创造实施意图时，选民投票率会增加？你打算什么时候去？什么公共汽车可以送你到那里?”其他一些成功的政府项目也促使市民制定明确的计划，按时交税，或者指明何时何地缴纳滞纳金。
The punch line is clear: people who make a specific plan for when and where they will perform a new habit are more likely to follow through. Too many people try to change their habits without these basic details figured out. We tell ourselves, “I’m going to eat healthier” or “I’m going to write more,” but we never say when and where these habits are going to happen. We leave it up to chance and hope that we will “just remember to do it” or feel motivated at the right time. An implementation intention sweeps away foggy notions like “I want to work out more” or “I want to be more productive” or “I should vote” and transforms them into a concrete plan of action.
关键的一点很清楚:那些为何时何地开始一个新习惯制定具体计划的人更有可能坚持到底。太多的人试图改变他们的习惯却没有弄清楚这些基本的细节。我们告诉自己，“我要吃得更健康”或“我要写更多”，但我们从来没有说过这些习惯将在何时何地发生。我们把它留给机会，并希望我们将“只是记得做它”或感到动力在正确的时间。一个执行意图扫除了诸如“我想做得更多”、“我想更有成效”或“我应该投票”等模糊的概念，并将它们转化为一个具体的行动计划。
Many people think they lack motivation when what they really lack is clarity. It is not always obvious when and where to take action. Some people spend their entire lives waiting for the time to be right to make an improvement.
许多人认为他们缺乏动力，其实他们真正缺乏的是明确性。何时何地采取行动并不总是显而易见的。有些人一辈子都在等待时机来做出改进。
Once an implementation intention has been set, you don’t have to wait for inspiration to strike. Do I write a chapter today or not? Do I meditate this morning or at lunch? When the moment of action occurs, there is no need to make a decision. Simply follow your predetermined plan.
一旦设定了执行意图，你就不必等待灵感的到来。我今天要不要写一章？我是今天早上冥想还是在午餐时冥想？当行动发生时，没有必要做出决定。简单地按照你预先设定的计划去做。
The simple way to apply this strategy to your habits is to fill out this sentence:
将这个策略应用到你的习惯中的简单方法就是填写下面这句话:
I will [BEHAVIOR] at [TIME] in [LOCATION].
我将[行为]在[时间]在[位置]。
Meditation. I will meditate for one minute at 7 a.m. in my kitchen.
冥想。我会在早上7点在厨房里冥想一分钟。
Studying. I will study Spanish for twenty minutes at 6 p.m. in my bedroom.
学习。下午6点，我将在卧室学习西班牙语20分钟。
Exercise. I will exercise for one hour at 5 p.m. in my local gym.
锻炼。我会在下午5点在当地的健身房锻炼一个小时。
Marriage. I will make my partner a cup of tea at 8 a.m. in the kitchen.
结婚。我会在早上8点在厨房给我的伴侣泡一杯茶。
If you aren’t sure when to start your habit, try the first day of the week, month, or year. People are more likely to take action at those times because hope is usually higher. If we have hope, we have a reason to take action. A fresh start feels motivating.
如果你不确定什么时候开始你的习惯，试试每周、每月或每年的第一天。人们更有可能在那些时候采取行动，因为希望通常更高。如果我们有希望，我们就有理由采取行动。一个全新的开始让人感到充满动力。
There is another benefit to implementation intentions. Being specific about what you want and how you will achieve it helps you say no to things that derail progress, distract your attention, and pull you off course. We often say yes to little requests because we are not clear enough about what we need to be doing instead. When your dreams are vague, it’s easy to rationalize little exceptions all day long and never get around to the specific things you need to do to succeed.
执行意图还有另一个好处。明确你想要什么以及如何实现它能帮助你对那些阻碍进步的事情说不，分散你的注意力，使你偏离轨道。我们经常对一些小要求说是，因为我们不够清楚我们需要做什么。当你的梦想很模糊的时候，你很容易整天为一些小小的例外找借口，从来不去做一些你需要去做的具体的事情。
Give your habits a time and a space to live in the world. The goal is to make the time and location so obvious that, with enough repetition, you get an urge to do the right thing at the right time, even if you can’t say why. As the writer Jason Zweig noted, “Obviously you’re never going to just work out without conscious thought. But like a dog salivating at a bell, maybe you start to get antsy around the time of day you normally work out.”
给你的习惯一点时间和空间，让它们生活在这个世界上。我们的目标是让时间和地点变得如此明显，只要有足够的重复，你就会有在正确的时间做正确的事情的冲动，即使你不知道为什么。正如作家杰森·茨威格(jasonzweig)所说:“显然，你永远不可能不经过有意识的思考就去锻炼。但是，就像狗狗对着铃铛流口水一样，你可能会在一天中正常锻炼的时候开始坐立不安。”
There are many ways to use implementation intentions in your life and work. My favorite approach is one I learned from Stanford professor BJ Fogg and it is a strategy I refer to as habit stacking.
在你的生活和工作中，有许多方法可以使用执行意图。我最喜欢的方法是我从斯坦福大学的BJFogg教授那里学到的，这是一个我称之为习惯堆积的策略。
HABIT STACKING: A SIMPLE PLAN TO OVERHAUL YOUR HABITS
习惯叠加:一个改变习惯的简单计划
The French philosopher Denis Diderot lived nearly his entire life in poverty, but that all changed one day in 1765.
法国哲学家丹尼斯·狄德罗几乎一生都生活在贫困之中，但在1765年的一天，这一切都改变了。
Diderot’s daughter was about to be married and he could not afford to pay for the wedding. Despite his lack of wealth, Diderot was well known for his role as the co-founder and writer of Encyclopédie, one of the most comprehensive encyclopedias of the time. When Catherine the Great, the Empress of Russia, heard of Diderot’s financial troubles, her heart went out to him. She was a book lover and greatly enjoyed his encyclopedia. She offered to buy Diderot’s personal library for £1,000 —more than $150,000 today.* Suddenly, Diderot had money to spare. With his new wealth, he not only paid for the wedding but also acquired a scarlet robe for himself.
狄德罗的女儿就要结婚了，他负担不起婚礼的费用。尽管缺乏财富，狄德罗作为当时最全面的百科全书之一——Encyclopédie的联合创始人和作家而闻名。当俄罗斯皇后叶卡捷琳娜二世听说狄德罗的经济困难时，她的心与他同在。她是个书迷，非常喜欢他的百科全书。今天，她提出以1000英镑(约合15万多美元)的价格购买狄德罗的私人图书馆。突然间，狄德罗有了闲钱。用他的新财富，他不仅为婚礼买单，还为自己买了一件猩红色的长袍。
Diderot’s scarlet robe was beautiful. So beautiful, in fact, that he immediately noticed how out of place it seemed when surrounded by his more common possessions. He wrote that there was “no more coordination, no more unity, no more beauty” between his elegant robe and the rest of his stuff.
狄德罗的猩红色长袍很漂亮。事实上，他是如此的美丽，以至于他立刻注意到，当周围环绕着他那些普通的东西时，这里看起来是多么的格格不入。他写道，在他优雅的长袍和他的其他东西之间，“没有了协调，没有了统一，没有了美丽”。
Diderot soon felt the urge to upgrade his possessions. He replaced his rug with one from Damascus. He decorated his home with expensive sculptures. He bought a mirror to place above the mantel, and a better kitchen table. He tossed aside his old straw chair for a leather one. Like falling dominoes, one purchase led to the next.
狄德罗很快就觉得有必要提升自己的财产。他把地毯换成了大马士革的。他用昂贵的雕塑装饰他的家。他买了一面镜子放在壁炉架上，还买了一张更好的餐桌。他把旧稻草椅子扔到一边，换了一把皮椅子。就像倒下的多米诺骨牌一样，一次购买导致下一次购买。
Diderot’s behavior is not uncommon. In fact, the tendency for one purchase to lead to another one has a name: the Diderot Effect. The Diderot Effect states that obtaining a new possession often creates a spiral of consumption that leads to additional purchases.
狄德罗的行为并不罕见。事实上，一次购买导致另一次购买的趋势有一个名字:狄德罗效应。狄德罗效应指出，获得一件新物品往往会导致消费的螺旋式上升，从而导致额外的购买。
You can spot this pattern everywhere. You buy a dress and have to get new shoes and earrings to match. You buy a couch and suddenly question the layout of your entire living room. You buy a toy for your child and soon find yourself purchasing all of the accessories that go with it. It’s a chain reaction of purchases.
你可以在任何地方发现这种模式。你买了一件衣服，还要买新的鞋子和耳环来搭配。你买了一张沙发，突然开始质疑起居室的布局。你给你的孩子买了一个玩具，很快你就发现自己买了所有的配件。这是购买的连锁反应。
Many human behaviors follow this cycle. You often decide what to do next based on what you have just finished doing. Going to the bathroom leads to washing and drying your hands, which reminds you that you need to put the dirty towels in the laundry, so you add laundry detergent to the shopping list, and so on. No behavior happens in isolation. Each action becomes a cue that triggers the next behavior.
许多人类行为都遵循这个循环。你经常根据你刚刚做完的事情来决定下一步做什么。去洗手间就意味着洗手和擦干手，这提醒你需要把脏毛巾放到洗衣机里，所以你需要添加洗好的衣服清洁剂到购物清单，等等。没有任何行为是孤立发生的。每一个动作都成为一个线索，触发下一个行为。
Why is this important?
为什么这很重要？
When it comes to building new habits, you can use the connectedness of behavior to your advantage. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.
当涉及到养成新的习惯时，你可以利用行为的连通性来获得优势。建立一个新习惯的最好方法之一就是确定你每天已经在做的一个当前习惯，然后把你的新习惯放在最上面。这就是所谓的习惯堆积。
Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit. This method, which was created by BJ Fogg as part of his Tiny Habits program, can be used to design an obvious cue for nearly any habit.*
养成习惯是实施意图的一种特殊形式。与其将你的新习惯与特定的时间和地点配对，不如将它与当前的习惯配对。这个方法是BJFogg在他的微小习惯项目中创建的，可以用来为几乎任何习惯设计一个明显的暗示。
The habit stacking formula is:
习惯叠加公式是:
“After [CURRENT HABIT], I will [NEW HABIT].” For example:
“在[当前习惯]之后，我将[新习惯]。”例如:
Meditation. After I pour my cup of coffee each morning, I will meditate for one minute.
冥想。在我每天早上倒完一杯咖啡后，我会冥想一分钟。
Exercise. After I take off my work shoes, I will immediately change into my workout clothes.
运动。脱下工作鞋后，我会立即换上运动服。
Gratitude. After I sit down to dinner, I will say one thing I’m grateful for that happened today.
感激。在我坐下来吃晚饭之后，我要说一件我为今天所发生的事而感激的事。
Marriage. After I get into bed at night, I will give my partner a kiss.
结婚。晚上上床后，我会给我的伴侣一个吻。
Safety. After I put on my running shoes, I will text a friend or family member where I am running and how long it will take.
安全。穿上跑鞋后，我会给朋友或家人发短信，告诉他们我在哪里跑步，需要多长时间。
The key is to tie your desired behavior into something you already do each day. Once you have mastered this basic structure, you can begin to create larger stacks by chaining small habits together. This allows you to take advantage of the natural momentum that comes from one behavior leading into the next—a positive version of the Diderot Effect.
关键是把你想要的行为和你每天已经在做的事情联系起来。一旦你掌握了这个基本结构，你就可以开始通过将小习惯链接在一起来创建更大的堆栈。这可以让你充分利用从一个行为到下一个行为所产生的自然动力——狄德罗效应的积极版本。
HABIT STACKING
习惯堆积
FIGURE 7: Habit stacking increases the likelihood that you’ll stick with a habit by stacking your new behavior on top of an old one. This process can be repeated to chain numerous habits together, each one acting as the cue for the next.
图7:不断积累的习惯会增加你坚持一个习惯的可能性，因为它会把你的新习惯叠加在旧习惯的上面。这个过程可以重复，将许多习惯链接在一起，每一个习惯都是下一个习惯的线索。
Your morning routine habit stack might look like this:
你早晨的日常习惯堆栈可能看起来像这样:
After I pour my morning cup of coffee, I will meditate for sixty seconds.
After I meditate for sixty seconds, I will write my to-do list for the day.
After I write my to-do list for the day, I will immediately begin my first task.
在我倒完早上那杯咖啡后，我会冥想六十秒。
冥想六十秒后，我会写下当天的待办事项清单。
在我写完当天的待办事项清单后，我将立即开始我的第一项任务。
Or, consider this habit stack in the evening:
或者，考虑一下晚上的这个习惯堆栈:
After I finish eating dinner, I will put my plate directly into the dishwasher.
After I put my dishes away, I will immediately wipe down the counter.
After I wipe down the counter, I will set out my coffee mug for tomorrow morning.
吃完晚饭后，我会把盘子直接放进洗碗机里。
我把盘子放好后，马上把柜台擦干净。
我把柜台擦干净后，就把我的咖啡杯放好，明天早上用。
You can also insert new behaviors into the middle of your current routines. For example, you may already have a morning routine that looks like this: Wake up > Make my bed > Take a shower. Let’s say you want to develop the habit of reading more each night. You can expand your habit stack and try something like: Wake up > Make my bed > Place a book on my pillow > Take a shower. Now, when you climb into bed each night, a book will be sitting there waiting for you to enjoy.
您还可以在当前例程的中间插入新的行为。例如，你可能已经有一个这样的早晨例程:起床整理我的床冲个澡。假设你想养成每晚多读书的习惯。你可以扩大你的习惯堆栈，并尝试这样的东西:醒来让我的床地方一本书在我的枕头上洗个澡。现在，当你每天晚上爬上床的时候，一本书会坐在那里等着你去享受。
Overall, habit stacking allows you to create a set of simple rules that guide your future behavior. It’s like you always have a game plan for which action should come next. Once you get comfortable with this approach, you can develop general habit stacks to guide you whenever the situation is appropriate:
总的来说，养成习惯可以让你建立一套简单的规则来指导你未来的行为。这就像你总是有一个游戏计划，下一步应该采取什么行动。一旦你习惯了这种方法，你就可以养成一些习惯来指导你在适当的情况下:
Exercise. When I see a set of stairs, I will take them instead of using the elevator.
运动。当我看到一组楼梯时，我会选择走楼梯而不是坐电梯。
Social skills. When I walk into a party, I will introduce myself to someone I don’t know yet.
社交技巧。当我走进一个聚会时，我会把自己介绍给一个我还不认识的人。
Finances. When I want to buy something over $100, I will wait twenty-four hours before purchasing.
财务状况。当我想买超过100美元的东西时，我会等24小时再买。
Healthy eating. When I serve myself a meal, I will always put veggies on my plate first.
健康饮食。当我给自己做饭时，我总是先把蔬菜放在盘子里。
Minimalism. When I buy a new item, I will give something away. (“One in, one out.”)
极简主义。当我买新东西时，我会赠送一些东西。(“一进一出”)
Mood. When the phone rings, I will take one deep breath and smile before answering.
情绪。当电话铃响的时候，我会深吸一口气，然后微笑着回答。
Forgetfulness. When I leave a public place, I will check the table and chairs to make sure I don’t leave anything behind.
健忘。当我离开一个公共场所时，我会检查桌子和椅子，以确保我没有留下任何东西。
No matter how you use this strategy, the secret to creating a successful habit stack is selecting the right cue to kick things off. Unlike an implementation intention, which specifically states the time and location for a given behavior, habit stacking implicitly has the time and location built into it. When and where you choose to insert a habit into your daily routine can make a big difference. If you’re trying to add meditation into your morning routine but mornings are chaotic and your kids keep running into the room, then that may be the wrong place and time. Consider when you are most likely to be successful. Don’t ask yourself to do a habit when you’re likely to be occupied with something else.
无论你如何使用这个策略，建立一个成功的习惯堆栈的秘诀就是选择正确的提示来开始。不像执行意图明确指出给定行为的时间和地点，习惯的累积隐含着时间和地点。在什么时候，在什么地方，你选择将一个习惯植入到你的日常生活中，可以产生很大的不同。如果你试图将冥想加入你的早晨日程，但是早晨是混乱的，你的孩子不断跑进房间，那么这可能是错误的地点和时间。考虑一下你什么时候最有可能成功。当你可能被其他事情占据时，不要要求自己去做一个习惯。
Your cue should also have the same frequency as your desired habit. If you want to do a habit every day, but you stack it on top of a habit that only happens on Mondays, that’s not a good choice.
你的提示也应该和你想要的习惯有相同的频率。如果你想每天都做一个习惯，但是你把它堆积在一个只在周一发生的习惯之上，这不是一个好的选择。
One way to find the right trigger for your habit stack is by brainstorming a list of your current habits. You can use your Habits Scorecard from the last chapter as a starting point. Alternatively, you can create a list with two columns. In the first column, write down the habits you do each day without fail.*
找到正确触发你的习惯堆栈的方法之一是通过头脑风暴列出你当前的习惯。您可以使用您上一章中的习惯记分卡作为起点。或者，您可以创建一个包含两列的列表。在第一栏，写下你每天必须做的习惯。
For example:
例如:
Get out of bed.
起床。
Take a shower.
洗个澡。
Brush your teeth.
刷牙。
Get dressed.
穿好衣服。
Brew a cup of coffee.
煮一杯咖啡。
Eat breakfast.
吃早餐。
Take the kids to school.
送孩子们去学校。
Start the work day.
开始工作日。
Eat lunch.
吃午饭。
End the work day.
结束工作日。
Change out of work clothes.
换掉工作服。
Sit down for dinner.
坐下来吃晚饭。
Turn off the lights.
把灯关掉。
Get into bed.
上床睡觉。
Your list can be much longer, but you get the idea. In the second column, write down all of the things that happen to you each day without fail. For example:
你的清单可以更长，但是你得到了想法。在第二栏，写下每天发生在你身上的所有事情。例如:
The sun rises.
太阳升起。
You get a text message.
你会收到一条短信。
The song you are listening to ends.
你正在听的歌曲结束了。
The sun sets.
太阳下山了。
Armed with these two lists, you can begin searching for the best place to layer your new habit into your lifestyle.
有了这两个列表，你就可以开始寻找最好的地方来把你的新习惯分层到你的生活方式中去。
Habit stacking works best when the cue is highly specific and immediately actionable. Many people select cues that are too vague. I made this mistake myself. When I wanted to start a push-up habit, my habit stack was “When I take a break for lunch, I will do ten push-ups.” At first glance, this sounded reasonable. But soon, I realized the trigger was unclear. Would I do my push-ups before I ate lunch? After I ate lunch? Where would I do them? After a few inconsistent days, I changed my habit stack to: “When I close my laptop for lunch, I will do ten push-ups next to my desk.” Ambiguity gone.
当提示是高度具体和立即可行的时候，习惯叠加效果最好。许多人选择的暗示太含糊。我自己也犯了这个错误。当我想开始一个俯卧撑的习惯时，我的习惯是“当我午餐休息的时候，我会做十个俯卧撑。”乍一看，这听起来是合理的。但很快，我意识到原因还不清楚。我会在吃午饭前做俯卧撑吗？在我吃完午饭后？我该在哪里做呢？经过几天不一致的练习后，我改变了我的习惯:“当我午饭时关上笔记本电脑，我会在桌子旁做十个俯卧撑。”歧义消失了。
Habits like “read more” or “eat better” are worthy causes, but these goals do not provide instruction on how and when to act. Be specific and clear: After I close the door. After I brush my teeth. After I sit down at the table. The specificity is important. The more tightly bound your new habit is to a specific cue, the better the odds are that you will notice when the time comes to act.
像“阅读更多”或“吃得更好”这样的习惯是有价值的原因，但这些目标并没有提供如何和何时采取行动的指导。明确而清晰:在我关上门之后。我刷完牙后。我在桌旁坐下之后。特异性很重要。你的新习惯与一个特定的暗示联系得越紧密，你就越有可能注意到行动的时间到了。
The 1st Law of Behavior Change is to make it obvious. Strategies like implementation intentions and habit stacking are among the most practical ways to create obvious cues for your habits and design a clear plan for when and where to take action.
行为变化的第一条法则就是让它变得明显。诸如实施意图和积累习惯这样的策略是最实际的方法，可以为你的习惯创造明显的线索，并为何时何地采取行动设计一个清晰的计划。
Chapter Summary
The 1st Law of Behavior Change is make it obvious.
行为变化的第一定律就是让它变得明显。
The two most common cues are time and location.
最常见的两个线索是时间和地点。
Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location.
创建一个实施意图是一个策略，你可以用它来将一个新习惯与一个特定的时间和地点结合起来。
The implementation intention formula is: I will [BEHAVIOR] at [TIME] in [LOCATION].
实施意向公式是:我将[行为]在[时间]在[位置]。
Habit stacking is a strategy you can use to pair a new habit with a current habit.
习惯叠加是一种策略，你可以用它来将一个新习惯与当前的习惯结合起来。
The habit stacking formula is: After [CURRENT HABIT], I will [NEW HABIT].
习惯叠加公式是:在[当前习惯]之后，我会[新习惯]。
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