6 Motivation Is Overrated; Environment Often Matters More

动力被高估了，环境往往更重要

ANNE THORNDIKE, A primary care physician at Massachusetts General Hospital in Boston, had a crazy idea. She believed she could improve the eating habits of thousands of hospital staff and visitors without changing their willpower or motivation in the slightest way. In fact, she didn’t plan on talking to them at all.

波士顿马萨诸塞州总医院的初级保健医生安妮·桑代克有一个疯狂的想法。她相信她可以改善成千上万的医院工作人员和来访者的饮食习惯，而丝毫不改变他们的意志力和动机。事实上，她根本没打算和他们说话。

Thorndike and her colleagues designed a six-month study to alter the “choice architecture” of the hospital cafeteria. They started by changing how drinks were arranged in the room. Originally, the refrigerators located next to the cash registers in the cafeteria were filled with only soda. The researchers added water as an option to each one. Additionally, they placed baskets of bottled water next to the food stations throughout the room. Soda was still in the primary refrigerators, but water was now available at all drink locations.

桑代克和她的同事设计了一个为期六个月的研究，以改变医院自助餐厅的“选择架构”。他们首先改变了房间里饮料的摆放方式。起初，自助餐厅收银机旁边的冰箱里只有汽水。研究人员将水作为一种选择添加到每一个。此外，他们还在整个房间的食品站旁边放置了一篮篮的瓶装水。苏打水仍然是主要的冰箱，但水现在可以在所有饮料地点。

Over the next three months, the number of soda sales at the hospital dropped by 11.4 percent. Meanwhile, sales of bottled water increased by 25.8 percent. They made similar adjustments—and saw similar results—with the food in the cafeteria. Nobody had said a word to anyone eating there.

在接下来的三个月里，医院碳酸饮料的销售量下降了11.4%。与此同时，瓶装水的销量增长了25.8%。他们对自助餐厅的食物做了类似的调整，也看到了类似的结果。没有人对在那里吃饭的人说过一句话。

BEFORE AFTER

之前之后

FIGURE 8: Here is a representation of what the cafeteria looked like before the environment design changes were made (left) and after (right). The shaded boxes indicate areas where bottled water was available in each instance. Because the amount of water in the environment was increased, behavior shifted naturally and without additional motivation.

图8:这是环境设计更改之前(左)和之后(右)餐厅的样子。阴影区域表示瓶装水在每个实例中的可用区域。因为环境中的水量增加了，行为自然而然地改变了，没有了额外的动机。

People often choose products not because of what they are, but because of where they are. If I walk into the kitchen and see a plate of cookies on the counter, I’ll pick up half a dozen and start eating, even if I hadn’t been thinking about them beforehand and didn’t necessarily feel hungry. If the communal table at the office is always filled with doughnuts and bagels, it’s going to be hard not to grab one every now and then. Your habits change depending on the room you are in and the cues in front of you.

人们选择产品往往不是因为它们是什么，而是因为它们在哪里。如果我走进厨房，看到柜台上有一盘饼干，我就会拿起半打开始吃，即使我事先没有想到它们，也不一定感到饿。如果办公室的公用桌上总是摆满了甜甜圈和百吉饼，那么你很难不时不抓起一个来吃。你的习惯会随着你所在的房间和你面前的暗示而改变。

Environment is the invisible hand that shapes human behavior. Despite our unique personalities, certain behaviors tend to arise again and again under certain environmental conditions. In church, people tend to talk in whispers. On a dark street, people act wary and guarded. In this way, the most common form of change is not internal, but external: we are changed by the world around us. Every habit is context dependent.

环境是塑造人类行为的看不见的手。尽管我们有着独特的个性，但在特定的环境条件下，某些行为往往会一次又一次地出现。在教堂里，人们倾向于低声说话。在黑暗的街道上，人们表现得很谨慎，很警惕。通过这种方式，最常见的变化形式不是内在的，而是外在的:我们被周围的世界所改变。每一个习惯都是依赖环境的。

In 1936, psychologist Kurt Lewin wrote a simple equation that makes a powerful statement: Behavior is a function of the Person in their Environment, or B = f (P,E).

1936年，心理学家KurtLewin写了一个简单的方程式，这个方程式很有说服力:行为是环境中人的一个函数，或者叫做bf(p，e)。

It didn’t take long for Lewin’s Equation to be tested in business. In 1952, the economist Hawkins Stern described a phenomenon he called Suggestion Impulse Buying, which “is triggered when a shopper sees a product for the first time and visualizes a need for it.” In other words, customers will occasionally buy products not because they want them but because of how they are presented to them.

没过多久，列文方程就在商业上得到了验证。1952年，经济学家霍金斯•斯特恩(HawkinsStern)描述了一种他称之为“建议冲动性购买”(SuggestionImpulseBuying)的现象，“当顾客第一次看到某种产品，并形象化地认识到它的需求时,换句话说，消费者偶尔购买产品不是因为他们想要，而是因为他们看到的东西。

For example, items at eye level tend to be purchased more than those down near the floor. For this reason, you’ll find expensive brand names featured in easy-to-reach locations on store shelves because they drive the most profit, while cheaper alternatives are tucked away in harder-to-reach spots. The same goes for end caps, which are the units at the end of aisles. End caps are moneymaking machines for retailers because they are obvious locations that encounter a lot of foot traffic. For example, 45 percent of Coca-Cola sales come specifically from end-of-the-aisle racks.

例如，眼睛水平的物品比地板附近的物品更容易被购买。出于这个原因，你会在商店货架上容易到达的地方发现昂贵的品牌，因为它们带来了最大的利润，而更便宜的替代品则藏在了更难到达的地方。端盖也是一样，就是过道末端的单位。端盖是零售商赚钱的机器，因为他们是显而易见的地点，遇到了大量的人流。例如，可口可乐45%的销售额来自货架的末端。

The more obviously available a product or service is, the more likely you are to try it. People drink Bud Light because it is in every bar and visit Starbucks because it is on every corner. We like to think that we are in control. If we choose water over soda, we assume it is because we wanted to do so. The truth, however, is that many of the actions we take each day are shaped not by purposeful drive and choice but by the most obvious option.

一个产品或服务越明显，你就越有可能去尝试它。人们喝百威淡啤是因为它在每个酒吧和访问星巴克，因为它是在每个角落。我们喜欢认为我们在控制。如果我们选择水而不是苏打水，我们会认为这是因为我们想这样做。然而，事实是，我们每天采取的许多行动不是由有目的的动力和选择决定的，而是由最明显的选择决定的。

Every living being has its own methods for sensing and understanding the world. Eagles have remarkable long-distance vision. Snakes can smell by “tasting the air” with their highly sensitive tongues. Sharks can detect small amounts of electricity and vibrations in the water caused by nearby fish. Even bacteria have chemoreceptors —tiny sensory cells that allow them to detect toxic chemicals in their environment.

每个生命体都有自己感知和理解世界的方法。鹰有非凡的远距离视力。蛇可以通过它们高度敏感的舌头“品尝空气”来闻气味。鲨鱼可以察觉到附近鱼类在水中引起的少量电流和振动。甚至细菌也有化学感受器——一种微小的感受细胞，能够检测环境中的有毒化学物质。

In humans, perception is directed by the sensory nervous system. We perceive the world through sight, sound, smell, touch, and taste. But we also have other ways of sensing stimuli. Some are conscious, but many are nonconscious. For instance, you can “notice” when the temperature drops before a storm, or when the pain in your gut rises during a stomachache, or when you fall off balance while walking on rocky ground. Receptors in your body pick up on a wide range of internal stimuli, such as the amount of salt in your blood or the need to drink when thirsty.

对人类来说，知觉是由感觉神经系统控制的。我们通过视觉、听觉、嗅觉、触觉和味觉来感知世界。但是我们也有其他感知刺激的方式。有些人是有意识的，但许多人是无意识的。例如，你可以“注意到”风暴前气温下降，或者胃痛时肠道疼痛加剧，或者你在岩石地面上行走时失去平衡。你身体里的受体可以接收到各种各样的内部刺激，比如你血液中的盐分含量或者口渴时需要喝水。

The most powerful of all human sensory abilities, however, is vision. The human body has about eleven million sensory receptors. Approximately ten million of those are dedicated to sight. Some experts estimate that half of the brain’s resources are used on vision. Given that we are more dependent on vision than on any other sense, it should come as no surprise that visual cues are the greatest catalyst of our behavior. For this reason, a small change in what you see can lead to a big shift in what you do. As a result, you can imagine how important it is to live and work in environments that are filled with productive cues and devoid of unproductive ones.

然而，人类最强大的感官能力是视觉。人体有大约一千一百万个感觉受体。其中大约有一千万是用于观测的。一些专家估计，大脑资源的一半用于视觉。考虑到我们更多地依赖于视觉而不是其他任何感官，视觉线索是我们行为的最大催化剂就不足为奇了。由于这个原因，你所看到的一个小小的改变可以导致你所做的一个大的转变。因此，你可以想象生活和工作在一个充满富有成效的线索而没有没有成效的线索的环境中是多么重要。

Thankfully, there is good news in this respect. You don’t have to be the victim of your environment. You can also be the architect of it.

值得庆幸的是，在这方面有好消息。你不必成为你所处环境的受害者。你也可以成为它的设计师。

HOW TO DESIGN YOUR ENVIRONMENT FOR SUCCESS

如何为成功设计环境

During the energy crisis and oil embargo of the 1970s, Dutch researchers began to pay close attention to the country’s energy usage. In one suburb near Amsterdam, they found that some homeowners used 30 percent less energy than their neighbors—despite the homes being of similar size and getting electricity for the same price.

在20世纪70年代的能源危机和石油禁运期间，荷兰研究人员开始密切关注该国的能源使用情况。在阿姆斯特丹附近的一个郊区，他们发现一些房主比他们的邻居少用30%的能源ーー尽管他们的房子面积相似，用电价格也相同。

It turned out the houses in this neighborhood were nearly identical except for one feature: the location of the electrical meter. Some had one in the basement. Others had the electrical meter upstairs in the main hallway. As you may guess, the homes with the meters located in the main hallway used less electricity. When their energy use was obvious and easy to track, people changed their behavior.

事实证明，这个社区的房子几乎完全相同，除了一个特点:电表的位置。有些人在地下室放了一个。其他人把电表放在楼上的主走廊里。正如你所猜测的那样，在主走廊安装有电表的家庭用电量更少。当他们的能源使用是明显和容易跟踪，人们改变了他们的行为。

Every habit is initiated by a cue, and we are more likely to notice cues that stand out. Unfortunately, the environments where we live and work often make it easy not to do certain actions because there is no obvious cue to trigger the behavior. It’s easy not to practice the guitar when it’s tucked away in the closet. It’s easy not to read a book when the bookshelf is in the corner of the guest room. It’s easy not to take your vitamins when they are out of sight in the pantry. When the cues that spark a habit are subtle or hidden, they are easy to ignore.

每一个习惯都是由一个暗示引发的，我们更容易注意到那些引人注目的暗示。不幸的是，我们生活和工作的环境常常使我们很容易不去做某些行为，因为没有明显的线索来触发这些行为。当吉他被藏在壁橱里的时候，很容易不去练习。当书架放在客房的角落里时，很容易不去读书。当你的维生素在食品储藏室里看不见的时候，很容易就不吃了。当引发习惯的线索是微妙的或隐藏的，他们很容易被忽视。

By comparison, creating obvious visual cues can draw your attention toward a desired habit. In the early 1990s, the cleaning staff at Schiphol Airport in Amsterdam installed a small sticker that looked like a fly near the center of each urinal. Apparently, when men stepped up to the urinals, they aimed for what they thought was a bug. The stickers improved their aim and significantly reduced “spillage” around the urinals. Further analysis determined that the stickers cut bathroom cleaning costs by 8 percent per year.

相比之下，创造明显的视觉线索可以把你的注意力吸引到你想要的习惯上。在20世纪90年代早期，阿姆斯特丹SchipholAirport的清洁工人在每个小便池的中心附近安装了一个看起来像苍蝇的小贴纸。很显然，当男人们到了小便池，他们瞄准了他们认为是虫子的东西。这种贴纸提高了他们的目标，显著地减少了小便池周围的“溢出物”。进一步的分析表明，这种贴纸每年可以减少8%的卫生间清洁费用。

I’ve experienced the power of obvious cues in my own life. I used to buy apples from the store, put them in the crisper in the bottom of the refrigerator, and forget all about them. By the time I remembered, the apples would have gone bad. I never saw them, so I never ate them.

在我自己的生活中，我已经体验到了明显暗示的力量。我过去常常从商店里买苹果，把它们放在冰箱底部的保鲜盒里，然后就忘得一干二净了。等我想起来的时候，苹果已经坏了。我从来没有见过它们，所以我从来没有吃过。

Eventually, I took my own advice and redesigned my environment. I bought a large display bowl and placed it in the middle of the kitchen counter. The next time I bought apples, that was where they went—out in the open where I could see them. Almost like magic, I began eating a few apples each day simply because they were obvious rather than out of sight.

最终，我采纳了自己的建议，重新设计了我的环境。我买了一个大的展示碗，放在厨房柜台的中间。下一次我买苹果的时候，它们就跑到那里去了ーー就在我可以看到它们的空地上。就像变魔术一样，我开始每天吃几个苹果，仅仅是因为它们很明显，而不是看不见。

Here are a few ways you can redesign your environment and make the cues for your preferred habits more obvious:

这里有一些方法可以帮助你重新设计你的环境，并且让你喜欢的习惯变得更加明显:

• If you want to remember to take your medication each night, put your pill bottle directly next to the faucet on the bathroom counter.如果你想记得每天晚上吃药，把药瓶直接放在浴室柜台的水龙头旁边。

• If you want to practice guitar more frequently, place your guitar stand in the middle of the living room.如果你想更频繁地练习吉他，把你的吉他架放在客厅的中间。

• If you want to remember to send more thank-you notes, keep a stack of stationery on your desk.如果你想记得寄更多的感谢信，在你的办公桌上放一叠信纸。

• If you want to drink more water, fill up a few water bottles each morning and place them in common locations around the house.如果你想喝更多的水，每天早上装满几个水瓶，把它们放在屋子周围的公共位置。

If you want to make a habit a big part of your life, make the cue a big part of your environment. The most persistent behaviors usually have multiple cues. Consider how many different ways a smoker could be prompted to pull out a cigarette: driving in the car, seeing a friend smoke, feeling stressed at work, and so on.

如果你想让一个习惯成为你生活中的一个重要部分，让暗示成为你周围环境中的一个重要部分。最持久的行为通常有多种线索。想想有多少种不同的方式可以促使一个吸烟者抽烟:开车，看到朋友吸烟，感到工作压力，等等。

The same strategy can be employed for good habits. By sprinkling triggers throughout your surroundings, you increase the odds that you’ll think about your habit throughout the day. Make sure the best choice is the most obvious one. Making a better decision is easy and natural when the cues for good habits are right in front of you.

同样的策略也适用于好的习惯。通过在你周围的环境中放置触发器，你会增加一整天思考习惯的几率。确保最好的选择是最明显的选择。当好习惯的线索就摆在你面前的时候，做出一个更好的决定是很容易和自然的。

Environment design is powerful not only because it influences how we engage with the world but also because we rarely do it. Most people live in a world others have created for them. But you can alter the spaces where you live and work to increase your exposure to positive cues and reduce your exposure to negative ones. Environment design allows you to take back control and become the architect of your life. Be the designer of your world and not merely the consumer of it.

环境设计之所以强大，不仅是因为它影响了我们与世界接触的方式，还因为我们很少这样做。大多数人生活在别人为他们创造的世界里。但是你可以改变你生活和工作的空间，增加你对积极暗示的接触，减少你对消极暗示的接触。环境设计允许你收回控制权，成为你生活的建筑师。成为你世界的设计者，而不仅仅是它的消费者。

THE CONTEXT IS THE CUE

背景就是暗示

The cues that trigger a habit can start out very specific, but over time your habits become associated not with a single trigger but with the entire context surrounding the behavior.

触发一个习惯的线索可以从非常具体的开始，但是随着时间的推移，你的习惯不再与单一的触发点有关，而是与行为周围的整个环境有关。

For example, many people drink more in social situations than they would ever drink alone. The trigger is rarely a single cue, but rather the whole situation: watching your friends order drinks, hearing the music at the bar, seeing the beers on tap.

例如，许多人在社交场合比他们单独喝酒时喝得更多。导火索很少是一个单一的线索，而是整个情况:看着你的朋友点饮料，听着酒吧里的音乐，看着啤酒在水龙头上。

We mentally assign our habits to the locations in which they occur: the home, the office, the gym. Each location develops a connection to certain habits and routines. You establish a particular relationship with the objects on your desk, the items on your kitchen counter, the things in your bedroom.

我们在心理上将习惯分配给它们出现的地点:家、办公室、健身房。每个地点都与特定的习惯和惯例有关。你和桌子上的东西，厨房柜台上的东西，卧室里的东西建立了一种特殊的关系。

Our behavior is not defined by the objects in the environment but by our relationship to them. In fact, this is a useful way to think about the influence of the environment on your behavior. Stop thinking about your environment as filled with objects. Start thinking about it as filled with relationships. Think in terms of how you interact with the spaces around you. For one person, her couch is the place where she reads for an hour each night. For someone else, the couch is where he watches television and eats a bowl of ice cream after work. Different people can have different memories—and thus different habits—associated with the same place.

我们的行为不是由环境中的物体决定的，而是由我们与它们的关系决定的。事实上，这是一个很有用的方法来思考环境对你行为的影响。不要认为你的环境充满了对象。开始把它想象成充满了关系。想想你是如何与你周围的空间互动的。对于一个人来说，她的沙发是她每晚读一个小时书的地方。对于其他人来说，沙发是他看电视和下班后吃一碗冰淇淋的地方。同一个地方，不同的人会有不同的记忆，因此也会有不同的习惯。

The good news? You can train yourself to link a particular habit with a particular context.

好消息是，你可以训练自己把一个特定的习惯和一个特定的环境联系起来。

In one study, scientists instructed insomniacs to get into bed only when they were tired. If they couldn’t fall asleep, they were told to sit in a different room until they became sleepy. Over time, subjects began to associate the context of their bed with the action of sleeping, and it became easier to quickly fall asleep when they climbed in bed. Their brains learned that sleeping—not browsing on their phones, not watching television, not staring at the clock—was the only action that happened in that room.

在一项研究中，科学家们指示失眠症患者只有在他们累了的时候才上床睡觉。如果他们不能入睡，他们被告知坐在不同的房间，直到他们变得困倦。随着时间的推移，研究对象开始了将他们的床上环境与睡眠行为联系起来，当他们爬上床时，就更容易快速入睡。他们的大脑发现，睡眠——不是浏览手机，不是看电视，不是盯着时钟——是那个房间里发生的唯一行为。

The power of context also reveals an important strategy: habits can be easier to change in a new environment. It helps to escape the subtle triggers and cues that nudge you toward your current habits. Go to a new place—a different coffee shop, a bench in the park, a corner of your room you seldom use—and create a new routine there.

环境的力量也揭示了一个重要的策略:习惯在新的环境中更容易改变。它有助于摆脱那些微妙的触发器和暗示，这些触发器和暗示会推动你走向你当前的习惯。去一个新的地方ーー一个不同的咖啡店，公园里的长椅，你房间里一个你很少使用的角落ーー在那里建立一个新的习惯。

It is easier to associate a new habit with a new context than to build a new habit in the face of competing cues. It can be difficult to go to bed early if you watch television in your bedroom each night. It can be hard to study in the living room without getting distracted if that’s where you always play video games. But when you step outside your normal environment, you leave your behavioral biases behind. You aren’t battling old environmental cues, which allows new habits to form without interruption.

把一个新的习惯和一个新的环境联系起来比在面对竞争的暗示时建立一个新的习惯要容易得多。如果你每天晚上都在卧室看电视，那么早点上床睡觉是很困难的。如果你总是在客厅里玩电子游戏，那么在客厅里学习很难不分心。但是当你走出了你的正常环境，你就把你的行为偏见抛在了身后。你不是在与旧的环境因素作斗争，而旧的环境因素让新的习惯形成而不受干扰。

Want to think more creatively? Move to a bigger room, a rooftop patio, or a building with expansive architecture. Take a break from the space where you do your daily work, which is also linked to your current thought patterns.

想要更有创造性的思考吗？搬到一个更大的房间，一个屋顶露台，或一个具有广阔建筑的建筑。从你日常工作的空间中休息一下，这也与你当前的思维模式有关。

Trying to eat healthier? It is likely that you shop on autopilot at your regular supermarket. Try a new grocery store. You may find it easier to avoid unhealthy food when your brain doesn’t automatically know where it is located in the store.

想要吃得更健康？这很可能是你在你的常规超市购物的自动驾驶仪。尝试一个新的杂货店。当你的大脑不能自动知道垃圾食品在商店里的位置时，你可能会发现它更容易避免不健康的食物。

When you can’t manage to get to an entirely new environment, redefine or rearrange your current one. Create a separate space for work, study, exercise, entertainment, and cooking. The mantra I find useful is “One space, one use.”

当你无法进入一个全新的环境时，重新定义或重新排列你当前的环境。为工作、学习、锻炼、娱乐和烹饪创造一个单独的空间。我觉得有用的口头禅是“一个空间，一个用途”

When I started my career as an entrepreneur, I would often work from my couch or at the kitchen table. In the evenings, I found it very difficult to stop working. There was no clear division between the end of work time and the beginning of personal time. Was the kitchen table my office or the space where I ate meals? Was the couch where I relaxed or where I sent emails? Everything happened in the same place.

当我作为一个企业家开始我的职业生涯时，我经常在我的沙发或者厨房的桌子上工作。到了晚上，我发现很难停止工作。在工作时间的结束和个人时间的开始之间没有明显的区别。厨房的桌子是我的办公室还是我吃饭的地方？是我放松的沙发还是我发邮件的地方？一切都发生在同一个地方。

A few years later, I could finally afford to move to a home with a separate room for my office. Suddenly, work was something that happened “in here” and personal life was something that happened “out there.” It was easier for me to turn off the professional side of my brain when there was a clear dividing line between work life and home life. Each room had one primary use. The kitchen was for cooking. The office was for working.

几年后，我终于可以搬到一个有单独办公室的房子里了。突然之间，工作变成了“在这里”发生的事情，而个人生活变成了“在那里”发生的事情当工作生活和家庭生活之间有一条清晰的分界线时，我更容易关闭大脑的专业部分。每个房间都有一个主要用途。厨房是用来做饭的。这间办公室是用来工作的。

Whenever possible, avoid mixing the context of one habit with another. When you start mixing contexts, you’ll start mixing habits— and the easier ones will usually win out. This is one reason why the versatility of modern technology is both a strength and a weakness. You can use your phone for all sorts of tasks, which makes it a powerful device. But when you can use your phone to do nearly anything, it becomes hard to associate it with one task. You want to be productive, but you’re also conditioned to browse social media, check email, and play video games whenever you open your phone. It’s a mishmash of cues.

只要有可能，避免把一个习惯和另一个习惯混为一谈。当你开始混合使用上下文时，你就会开始混合使用不同的习惯ーー通常较简单的习惯会胜出。这就是为什么现代技术的多功能性既是优点又是缺点的原因之一。你可以使用你的手机完成各种任务，这使它成为一个强大的设备。但是当你可以用你的手机做几乎任何事情的时候，你就很难把它和一个任务联系起来。你想变得有效率，但你也习惯于浏览社交媒体，查收邮件，每当你打开手机就玩视频游戏。这是一堆乱七八糟的线索。

You may be thinking, “You don’t understand. I live in New York City. My apartment is the size of a smartphone. I need each room to play multiple roles.” Fair enough. If your space is limited, divide your room into activity zones: a chair for reading, a desk for writing, a table for eating. You can do the same with your digital spaces. I know a writer who uses his computer only for writing, his tablet only for reading, and his phone only for social media and texting. Every habit should have a home.

你可能会想，“你不明白。我住在纽约市。我的公寓有智能手机那么大。我需要每个房间扮演多种角色。”有道理。如果你的空间有限，把你的房间划分为几个活动区:一把读书椅，一张写字桌，一张吃饭桌。你可以对你的数字空间做同样的事情。我认识一个作家，他的电脑只用来写作，平板电脑只用来阅读，手机只用来社交媒体和发短信。每个习惯都应该有个家。

If you can manage to stick with this strategy, each context will become associated with a particular habit and mode of thought. Habits thrive under predictable circumstances like these. Focus comes automatically when you are sitting at your work desk. Relaxation is easier when you are in a space designed for that purpose. Sleep comes quickly when it is the only thing that happens in your bedroom. If you want behaviors that are stable and predictable, you need an environment that is stable and predictable.

如果你能坚持这个策略，每一个环境都会与一个特定的习惯和思维模式相关联。习惯在可预见的环境下茁壮成长。当你坐在办公桌前时，注意力就会自动集中起来。当你在一个为此目的而设计的空间里时，放松会更加容易。当睡眠是你卧室里唯一发生的事情时，睡眠来得很快。如果你想要稳定和可预测的行为，你需要一个稳定和可预测的环境。

A stable environment where everything has a place and a purpose is an environment where habits can easily form.

一个稳定的环境，一切都有一个地方，一个目的是一个环境，习惯可以很容易地形成。

Chapter Summary

Small changes in context can lead to large changes in behavior over time.

随着时间的推移，环境中的小变化可能会导致行为的大变化。

Every habit is initiated by a cue. We are more likely to notice cues that stand out.

每个习惯都是由一个暗示引发的，我们更容易注意到那些引人注目的暗示。

Make the cues of good habits obvious in your environment.

让好习惯的线索在你的环境中显而易见。

Gradually, your habits become associated not with a single trigger but with the entire context surrounding the behavior. The context becomes the cue.

渐渐地，你的习惯不再与单一的触发因素相关，而是与行为周围的整个环境相关。语境成为线索。

It is easier to build new habits in a new environment because you are not fighting against old cues.

在一个新的环境中养成新的习惯更容易，因为你不需要与旧的暗示作斗争。