10 How to Find and Fix the Causes of Your Bad Habits

如何发现和改正你的坏习惯

IN LATE 2012, I was sitting in an old apartment just a few blocks from Istanbul’s most famous street, Istiklal Caddesi. I was in the middle of a four-day trip to Turkey and my guide, Mike, was relaxing in a worn-out armchair a few feet away.

2012年末，我坐在离伊斯坦布尔最著名的街道IstiklalCaddesi只有几个街区的一套旧公寓里。我当时正忙着在土耳其为期四天的旅行中，我的向导迈克正坐在几英尺外一张破旧的扶手椅上休息。

Mike wasn’t really a guide. He was just a guy from Maine who had been living in Turkey for five years, but he offered to show me around while I was visiting the country and I took him up on it. On this particular night, I had been invited to dinner with him and a handful of his Turkish friends.

迈克不是一个真正的向导。他只是一个从缅因州来的家伙，在土耳其生活了五年，但他提出在我访问这个国家的时候带我四处看看，我接受了他的邀请。在这个特别的夜晚，我被邀请与他和他的几个土耳其朋友共进晚餐。

There were seven of us, and I was the only one who hadn’t, at some point, smoked at least one pack of cigarettes per day. I asked one of the Turks how he got started. “Friends,” he said. “It always starts with your friends. One friend smokes, then you try it.”

我们有七个人，我是唯一一个在某个时间点上没有每天至少抽一包烟的人。我问一个土耳其人他是怎么开始的。“朋友，”他说。“总是从你的朋友开始。一个朋友抽烟，你就试试。”

What was truly fascinating was that half of the people in the room had managed to quit smoking. Mike had been smoke-free for a few years at that point, and he swore up and down that he broke the habit because of a book called Allen Carr’s Easy Way to Stop Smoking.

真正令人着迷的是，房间里有一半的人成功地戒了烟。那时，迈克已经戒烟好几年了，他断断续续地发誓说，他戒烟是因为看了艾伦·卡尔的《简单的戒烟方法》一书。

“It frees you from the mental burden of smoking,” he said. “It tells you: ‘Stop lying to yourself. You know you don’t actually want to smoke. You know you don’t really enjoy this.’ It helps you feel like you’re not the victim anymore. You start to realize that you don’t need to smoke.”

他说:“它使你从抽烟的精神负担中解脱出来。”。“它告诉你:‘不要再欺骗自己了。你知道你不是真的想抽烟。你知道你并不是真的喜欢这样它让你觉得自己不再是受害者。你开始意识到你不需要抽烟。”

I had never tried a cigarette, but I took a look at the book afterward out of curiosity. The author employs an interesting strategy to help smokers eliminate their cravings. He systematically reframes each cue associated with smoking and gives it a new meaning.

我从来没有抽过烟，但是后来出于好奇，我看了看这本书。作者采用了一个有趣的策略来帮助读者吸烟者消除了他们对烟的渴望。他系统地重新构造了每一个与吸烟有关的提示，并赋予它新的含义。

He says things like:

他会这样说:

You think you are quitting something, but you’re not quitting anything because cigarettes do nothing for you.

你认为你在戒烟，但你并没有戒掉任何东西，因为香烟对你毫无益处。

You think smoking is something you need to do to be social, but it’s not. You can be social without smoking at all.

你认为吸烟是社交活动的必要条件，但事实并非如此。你完全可以不抽烟而参加社交活动。

You think smoking is about relieving stress, but it’s not. Smoking does not relieve your nerves, it destroys them.

你认为吸烟是为了减轻压力，但事实并非如此。吸烟不会舒缓你的神经，而是会破坏它们。

Over and over, he repeats these phrases and others like them. “Get it clearly into your mind,” he says. “You are losing nothing and you are making marvelous positive gains not only in health, energy and money but also in confidence, self-respect, freedom and, most important of all, in the length and quality of your future life.”

他一遍又一遍地重复这些短语和其他类似的短语。“把它清楚地记在脑子里，”他说。“你什么都没有损失，你不仅在健康、精力和金钱方面，而且在自信、自尊、自由方面，以及最重要的是在未来生活的长度和质量方面，都取得了非凡的积极进展。”

By the time you get to the end of the book, smoking seems like the most ridiculous thing in the world to do. And if you no longer expect smoking to bring you any benefits, you have no reason to smoke. It is an inversion of the 2nd Law of Behavior Change: make it unattractive.

当你读到这本书的结尾时，吸烟似乎是世界上最荒谬的事情。如果你不再期望吸烟会给你带来任何好处，你就没有理由去吸烟。这是行为变化第二定律的倒置:使它不吸引人。

Now, I know this idea might sound overly simplistic. Just change your mind and you can quit smoking. But stick with me for a minute.

现在，我知道这个想法听起来可能过于简单。只要你改变主意，你就能戒烟。但是请跟我呆一会儿。

WHERE CRAVINGS COME FROM

渴望从何而来

Every behavior has a surface level craving and a deeper, underlying motive. I often have a craving that goes something like this: “I want to eat tacos.” If you were to ask me why I want to eat tacos, I wouldn’t say, “Because I need food to survive.” But the truth is, somewhere deep down, I am motivated to eat tacos because I have to eat to survive. The underlying motive is to obtain food and water even if my specific craving is for a taco.

每个行为都有一个表面层次的渴望和一个更深层次的潜在动机。我经常有这样的渴望:“我想吃玉米饼。”如果你问我为什么要吃玉米饼，我不会说，“因为我需要食物来生存。”但事实是，在内心深处，我有吃玉米卷的动机，因为我必须吃才能生存。潜在的动机是获得食物和水，即使我特别渴望一个墨西哥玉米卷。

Some of our underlying motives include:*

我们的一些潜在动机包括:

Conserve energy

节约能源

Obtain food and water

获取食物和水

Find love and reproduce

寻找爱情，繁衍后代

Connect and bond with others

与他人保持联系

Win social acceptance and approval

赢得社会的认可和认可

Reduce uncertainty

减少不确定性

Achieve status and prestige

获得地位和声望

A craving is just a specific manifestation of a deeper underlying motive. Your brain did not evolve with a desire to smoke cigarettes or to check Instagram or to play video games. At a deep level, you simply want to reduce uncertainty and relieve anxiety, to win social acceptance and approval, or to achieve status.

渴望只是更深层动机的具体表现。你的大脑没有进化出想抽烟、看Instagram或玩电子游戏的欲望。在深层次上，你只是想减少不确定性和减轻焦虑，赢得社会的接受和认可，或者获得地位。

Look at nearly any product that is habit-forming and you’ll see that it does not create a new motivation, but rather latches onto the underlying motives of human nature.

看看几乎所有能够形成习惯的产品，你会发现它们并没有创造出新的动机，而是紧紧抓住了人性的潜在动机。

Find love and reproduce = using Tinder

使用Tinder寻找爱情和繁殖

Connect and bond with others = browsing Facebook

与浏览Facebook的其他人保持联系和联系

Win social acceptance and approval = posting on Instagram

在Instagram上赢得社会认可和认可

Reduce uncertainty = searching on Google

减少谷歌搜索的不确定性

Achieve status and prestige = playing video games

通过玩电子游戏获得地位和威望

Your habits are modern-day solutions to ancient desires. New versions of old vices. The underlying motives behind human behavior remain the same. The specific habits we perform differ based on the period of history.

你的习惯是古老欲望的现代解决方案。旧恶习的新版本。人类行为背后的潜在动机是一样的。我们具体的习惯根据历史时期的不同而不同。

Here’s the powerful part: there are many different ways to address the same underlying motive. One person might learn to reduce stress by smoking a cigarette. Another person learns to ease their anxiety by going for a run. Your current habits are not necessarily the best way to solve the problems you face; they are just the methods you learned to use. Once you associate a solution with the problem you need to solve, you keep coming back to it.

这里是最有力的部分:有许多不同的方法来解决相同的潜在动机。一个人可以通过吸烟来减轻压力。另一个人通过跑步来缓解他们的焦虑。你现在的习惯不一定是解决你面临的问题的最好方法;它们只是你学会使用的方法。一旦你把一个解决方案和你需要解决的问题联系起来，你就会不断地回到它上面。

Habits are all about associations. These associations determine whether we predict a habit to be worth repeating or not. As we covered in our discussion of the 1st Law, your brain is continually absorbing

习惯是关于联想的。这些联系决定了我们是否预测一个习惯值得重复。正如我们在第一定律的讨论中所提到的，你的大脑在不断地吸收知识

information and noticing cues in the environment. Every time you perceive a cue, your brain runs a simulation and makes a prediction about what to do in the next moment.

信息和注意环境中的暗示。每当你感知到一个暗示，你的大脑就会运行一个模拟程序，并预测下一刻要做什么。

Cue: You notice that the stove is hot.

提示:你注意到炉子是热的。

Prediction: If I touch it I’ll get burned, so I should avoid touching it.

预言:如果我碰它，我会被烫伤，所以我应该避免碰它。

Cue: You see that the traffic light turned green.

提示:你看到红绿灯变绿了。

Prediction: If I step on the gas, I’ll make it safely through the intersection and get closer to my destination, so I should step on the gas.

预测:如果我踩油门，我会安全地通过十字路口，并接近我的目的地，所以我应该踩油门。

You see a cue, categorize it based on past experience, and determine the appropriate response.

你看到一个提示，根据过去的经验对它进行分类，并确定适当的反应。

This all happens in an instant, but it plays a crucial role in your habits because every action is preceded by a prediction. Life feels reactive, but it is actually predictive. All day long, you are making your best guess of how to act given what you’ve just seen and what has worked for you in the past. You are endlessly predicting what will happen in the next moment.

这一切都发生在一瞬间，但它在你的习惯中扮演着关键的角色，因为每个行动之前都有一个预测。生活给人的感觉是被动的，但实际上是有预见性的。一整天，你都在尽你最大的努力去猜测你刚刚看到了什么，以及过去什么对你有用。你无休止地预测下一刻会发生什么。

Our behavior is heavily dependent on these predictions. Put another way, our behavior is heavily dependent on how we interpret the events that happen to us, not necessarily the objective reality of the events themselves. Two people can look at the same cigarette, and one feels the urge to smoke while the other is repulsed by the smell. The same cue can spark a good habit or a bad habit depending on your prediction. The cause of your habits is actually the prediction that precedes them.

我们的行为很大程度上依赖于这些预测。换句话说，我们的行为严重依赖于我们如何解释发生在我们身上的事件，而不一定是事件本身的客观现实。两个人可以看着同一支香烟，一个人感到想抽烟的冲动，而另一个人则被烟味排斥。同样的暗示可以引发一个好习惯或坏习惯，这取决于你的预测。你的习惯的原因实际上是先于它们的预测。

These predictions lead to feelings, which is how we typically describe a craving—a feeling, a desire, an urge. Feelings and emotions transform the cues we perceive and the predictions we make into a signal that we can apply. They help explain what we are currently sensing. For instance, whether or not you realize it, you are noticing how warm or cold you feel right now. If the temperature drops by one degree, you probably won’t do anything. If the temperature drops ten degrees, however, you’ll feel cold and put on another layer of clothing. Feeling cold was the signal that prompted you to act. You have been sensing the cues the entire time, but it is only when you predict that you would be better off in a different state that you take action.

这些预测会导致感觉，这就是我们通常描述的渴望ーー一种感觉、一种欲望、一种冲动。感觉和情绪将我们感知到的线索和我们做出的预测转化为我们可以应用的信号。它们有助于解释我们目前感知到的东西。例如，无论你是否意识到这一点，你都会注意到你现在的感觉有多么的温暖或者寒冷。如果气温下降一度，你可能什么也不会做。然而，如果气温下降10度，你会觉得很冷，于是穿上另一层衣服。感到冷是促使你采取行动的信号。你一直都能感觉到这些暗示，但只有当你预测自己处于一种不同的状态时，你才会采取行动。

A craving is the sense that something is missing. It is the desire to change your internal state. When the temperature falls, there is a gap between what your body is currently sensing and what it wants to be sensing. This gap between your current state and your desired state provides a reason to act.

渴望是缺少某种东西的感觉。它是改变你内在状态的渴望。当温度下降时，在你的身体当前感知的和它想要感知的之间有一个空隙。你现在的状态和你想要的状态之间的差距提供了一个采取行动的理由。

Desire is the difference between where you are now and where you want to be in the future. Even the tiniest action is tinged with the motivation to feel differently than you do in the moment. When you binge-eat or light up or browse social media, what you really want is not a potato chip or a cigarette or a bunch of likes. What you really want is to feel different.

欲望是你现在所处的位置和你将来想要达到的位置之间的差别。即使是最微不足道的行动，也会让你产生与此时此刻感觉不同的动机。当你暴饮暴食、点燃香烟或浏览社交媒体时，你真正想要的不是薯片、香烟或一堆赞。你真正想要的是感觉与众不同。

Our feelings and emotions tell us whether to hold steady in our current state or to make a change. They help us decide the best course of action. Neurologists have discovered that when emotions and feelings are impaired, we actually lose the ability to make decisions. We have no signal of what to pursue and what to avoid. As the neuroscientist Antonio Damasio explains, “It is emotion that allows you to mark things as good, bad, or indifferent.”

我们的感觉和情绪告诉我们是保持现状还是做出改变。它们帮助我们决定最佳的行动方案。神经学家发现，当情绪和感觉受损时，我们实际上失去了做决定的能力。我们不知道该追求什么，该避免什么。正如神经科学家安东尼奥·达马西奥(AntonioDamasio)解释的那样，“正是情绪让你把事物分为好的、坏的或是无关紧要的。”

To summarize, the specific cravings you feel and habits you perform are really an attempt to address your fundamental underlying motives. Whenever a habit successfully addresses a motive, you develop a craving to do it again. In time, you learn to predict that checking social media will help you feel loved or that watching YouTube will allow you to forget your fears. Habits are attractive when we associate them with positive feelings, and we can use this insight to our advantage rather than to our detriment.

总而言之，你所感受到的特殊渴望和你所表现出的习惯实际上是试图解决你最根本的动机。无论何时，只要一个习惯成功地解决了一个动机，你就会产生一种再次去做它的渴望。随着时间的推移，你学会预测查看社交媒体会让你感到被爱，或者看YouTube会让你忘记你的恐惧。当我们把习惯和积极的感觉联系起来时，习惯就是有吸引力的，我们可以利用这种洞察力来获得优势而不是损害自己。

HOW TO REPROGRAM YOUR BRAIN TO ENJOY HARD HABITS

如何重新规划你的大脑，让它享受困难的习惯

You can make hard habits more attractive if you can learn to associate them with a positive experience. Sometimes, all you need is a slight mind-set shift. For instance, we often talk about everything we have to do in a given day. You have to wake up early for work. You have to make another sales call for your business. You have to cook dinner for your family.

如果你能学会把困难的习惯和积极的经历联系起来，你就能使它们变得更有吸引力。有时，你所需要的只是一个轻微的心态转变。例如，我们经常谈论一天中我们必须做的所有事情。你得早起上班。你必须为你的生意再打一次销售电话。你必须为家人做晚饭。

Now, imagine changing just one word: You don’t “have” to. You “get” to.

现在，想象一下只改变一个词:你不必。你”得”到。

You get to wake up early for work. You get to make another sales call for your business. You get to cook dinner for your family. By simply changing one word, you shift the way you view each event. You transition from seeing these behaviors as burdens and turn them into opportunities.

你得早起上班。你可以为你的公司再打一个销售电话。你可以为你的家人做晚餐。通过简单地改变一个词，你就可以改变你看待每件事情的方式。你不再把这些行为看作负担，而是把它们变成机会。

The key point is that both versions of reality are true. You have to do those things, and you also get to do them. We can find evidence for whatever mind-set we choose.

关键的一点是，现实的两个版本都是真的。你必须做这些事情，你也可以做这些事情。我们可以为我们选择的任何心态找到证据。

I once heard a story about a man who uses a wheelchair. When asked if it was difficult being confined, he responded, “I’m not confined to my wheelchair—I am liberated by it. If it wasn’t for my wheelchair, I would be bed-bound and never able to leave my house.” This shift in perspective completely transformed how he lived each day.

我曾经听过一个关于一个坐轮椅的人的故事。当被问及被限制在轮椅上是否困难时，他回答说:“我不再被限制在轮椅上ーー我被轮椅解放了。如果不是因为我的轮椅，我就得卧床不起，永远不能离开我的房子。”这种观点上的转变完全改变了他每天的生活方式。

Reframing your habits to highlight their benefits rather than their drawbacks is a fast and lightweight way to reprogram your mind and make a habit seem more attractive.

重新规划你的习惯，突出它们的优点而不是缺点，这是一个快速而轻量级的方式来重新规划你的思想，使一个习惯看起来更有吸引力。

Exercise. Many people associate exercise with being a challenging task that drains energy and wears you down. You can just as easily view it as a way to develop skills and build you up. Instead of telling yourself “I need to go run in the morning,” say “It’s time to build endurance and get fast.”

运动。许多人认为锻炼是一项具有挑战性的任务，会耗尽你的精力，让你精疲力竭。你可以很容易地把它看作是发展技能和提升自己的一种方式。与其告诉自己“我早上要去跑步”，不如说“是时候提高耐力和加快速度了”

Finance. Saving money is often associated with sacrifice. However, you can associate it with freedom rather than limitation if you realize one simple truth: living below your current means increases your future means. The money you save this month increases your purchasing power next month.

金融。省钱常常与牺牲联系在一起。然而，如果你意识到一个简单的事实，你可以把它与自由而不是限制联系起来:生活在你现在的方式之下增加你的未来方式。你这个月省下的钱增加了你下个月的购买力。

Meditation. Anyone who has tried meditation for more than three seconds knows how frustrating it can be when the next distraction inevitably pops into your mind. You can transform frustration into delight when you realize that each interruption gives you a chance to practice returning to your breath. Distraction is a good thing because you need distractions to practice meditation.

冥想。任何一个尝试冥想超过三秒钟的人都知道，当下一次注意力分散不可避免地进入你的大脑时，冥想是多么的令人沮丧。当你意识到每一次打断都会给你机会练习回到呼吸时，你可以把沮丧转化为快乐。分散注意力是件好事，因为你需要分散注意力来练习冥想。

Pregame jitters. Many people feel anxious before delivering a big presentation or competing in an important event. They experience quicker breathing, a faster heart rate, heightened arousal. If we interpret these feelings negatively, then we feel threatened and tense up. If we interpret these feelings positively, then we can respond with fluidity and grace. You can reframe “I am nervous” to “I am excited and I’m getting an adrenaline rush to help me concentrate.”

赛前紧张。许多人在做大型演讲或参加重要活动之前都会感到焦虑。他们呼吸更快，心率更快，兴奋度更高。如果我们消极地解读这些感受，那么我们就会感到威胁和紧张。如果我们积极地解读这些感受，那么我们可以回应流畅而优雅。你可以将“我很紧张”重新定义为“我很兴奋，我的肾上腺素激增帮助我集中注意力。”

These little mind-set shifts aren’t magic, but they can help change the feelings you associate with a particular habit or situation.

这些小小的思维模式转变并不神奇，但它们可以帮助你改变与特定习惯或情况相关的感觉。

If you want to take it a step further, you can create a motivation ritual. You simply practice associating your habits with something you enjoy, then you can use that cue whenever you need a bit of motivation. For instance, if you always play the same song before having sex, then you’ll begin to link the music with the act. Whenever you want to get in the mood, just press play.

如果你想更进一步，你可以创建一个激励仪式。你只需要练习将你的习惯与你喜欢的事物联系起来，然后你就可以在你需要一点动力的时候使用这个暗示。例如，如果你总是在做爱之前播放同一首歌，那么你就会开始把音乐和行为联系起来。无论何时你想进入状态，只要按下播放键就可以了。

Ed Latimore, a boxer and writer from Pittsburgh, benefited from a similar strategy without knowing it. “Odd realization,” he wrote. “My focus and concentration goes up just by putting my headphones [on] while writing. I don’t even have to play any music.” Without realizing it, he was conditioning himself. In the beginning, he put his headphones on, played some music he enjoyed, and did focused work. After doing it five, ten, twenty times, putting his headphones on became a cue that he automatically associated with increased focus. The craving followed naturally.

来自匹兹堡的拳击手和作家艾德·拉提摩尔，在不知情的情况下从类似的策略中获益。“奇怪的意识，”他写道。“只要在写作时戴上耳机，我的注意力和专注力就会提高。我甚至不需要播放任何音乐。”他没有意识到这一点，只是在调节自己。刚开始的时候，他戴上耳机，放一些他喜欢的音乐，然后集中精力工作。在这样做了5次，10次，二十次之后，戴上耳机成为一个提示，他自动联想到增加注意力。渴望自然而然地随之而来。

Athletes use similar strategies to get themselves in the mind-set to perform. During my baseball career, I developed a specific ritual of stretching and throwing before each game. The whole sequence took about ten minutes, and I did it the same way every single time. While it physically warmed me up to play, more importantly, it put me in the right mental state. I began to associate my pregame ritual with feeling competitive and focused. Even if I wasn’t motivated beforehand, by the time I was done with my ritual, I was in “game mode.”

运动员使用类似的策略，让自己在心态上表现出来。在我的棒球生涯中，我养成了每场比赛前拉伸和投掷的特定习惯。整个过程大约花了10分钟，每次我都是这么做的。虽然它使我的身体温暖起来，更重要的是，它使我处于正确的精神状态。我开始把赛前的仪式与竞争和专注联系起来。即使我没有被事先激励，当我完成我的仪式时，我已经进入了“游戏模式”

You can adapt this strategy for nearly any purpose. Say you want to feel happier in general. Find something that makes you truly happy— like petting your dog or taking a bubble bath—and then create a short routine that you perform every time before you do the thing you love. Maybe you take three deep breaths and smile.

你几乎可以为任何目的调整这个策略。说你总体上想要感觉更快乐。找到一些能让你真正开心的事情，比如爱抚你的狗或者洗泡泡浴，然后在做你喜欢的事情之前建立一个简短的日程安排。也许你深呼吸三次，然后微笑。

Three deep breaths. Smile. Pet the dog. Repeat.

深呼吸三次，微笑，抚摸小狗，重复动作。

Eventually, you’ll begin to associate this breathe-and-smile routine with being in a good mood. It becomes a cue that means feeling happy. Once established, you can break it out anytime you need to change your emotional state. Stressed at work? Take three deep breaths and

最终，你会开始把这种呼吸和微笑的习惯和好心情联系起来。它成为一个暗示，意味着感到高兴。一旦建立起来，你可以在任何需要改变情绪状态的时候打破它。工作压力大？做三次深呼吸

smile. Sad about life? Three deep breaths and smile. Once a habit has been built, the cue can prompt a craving, even if it has little to do with the original situation.

微笑。对生活感到悲伤？三次深呼吸，然后微笑。一旦养成了一个习惯，暗示就会激起一种渴望，即使这种渴望和原来的情况没有什么关系。

The key to finding and fixing the causes of your bad habits is to reframe the associations you have about them. It’s not easy, but if you can reprogram your predictions, you can transform a hard habit into an attractive one.

找到并纠正你的坏习惯的原因的关键是重新构建你对它们的联系。这并不容易，但是如果你可以重新编程你的预测，你就可以把一个困难的习惯变成一个有吸引力的习惯。

Chapter Summary

The inversion of the 2nd Law of Behavior Change is make it unattractive.

行为变化第二定律的倒置使其不具吸引力。

Every behavior has a surface level craving and a deeper underlying motive.

每个行为都有一个表面层次的渴望和一个更深层次的动机。

Your habits are modern-day solutions to ancient desires.

你的习惯是古老欲望的现代解决方案。

The cause of your habits is actually the prediction that precedes them. The prediction leads to a feeling.

你的习惯的原因实际上是先于它们的预测。这个预言引出了一种感觉。

Highlight the benefits of avoiding a bad habit to make it seem unattractive.

强调避免坏习惯的好处，让它看起来不吸引人。

Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Create a motivation ritual by doing something you enjoy immediately before a difficult habit.

当我们把习惯和积极的感觉联系起来时，它们是有吸引力的;在一个困难的习惯之前，做一些你喜欢做的事情，创造一个激励的仪式。

HOW TO CREATE A GOOD HABIT

如何养成一个好习惯

The 1st Law: Make It Obvious

第一条法则:显而易见

1.1: Fill out the Habits Scorecard. Write down your current habits to become aware of them.

1.1:填写习惯记分卡。写下你当前的习惯，以便意识到它们。

1.2: Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].”

1.2:使用实现意图:“iwill[BEHAVIOR]at[TIME]in[LOCATION]。”

1.3: Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].”

1.3:使用习惯叠加法:“在[当前习惯]之后，我会[新习惯]。”

1.4: Design your environment. Make the cues of good habits obvious and visible.

1.4:设计你的环境。让好习惯的线索显而易见。

The 2nd Law: Make It Attractive

第二条法则:让它具有吸引力

2.1: Use temptation bundling. Pair an action you want to do with an action you need to do.

2.1:使用诱惑捆绑。将你想做的动作与你需要做的动作结合起来。

2.2: Join a culture where your desired behavior is the normal behavior.

2.2:加入一个你想要的行为是正常行为的文化。

2.3: Create a motivation ritual. Do something you enjoy immediately before a difficult habit.

2.3:创建一个激励仪式。在一个困难的习惯之前做一些你喜欢的事情。

HOW TO BREAK A BAD HABIT

如何改掉坏习惯

Inversion of the 1st Law: Make It Invisible

第一定律的反演:让它隐形

1.5: Reduce exposure. Remove the cues of your bad habits from your environment.

1.5:减少暴露在环境中，从环境中去除你的坏习惯。

Inversion of the 2nd Law: Make It Unattractive

第二定律的反演:使其失去吸引力

2.4: Reframe your mind-set. Highlight the benefits of avoiding your bad habits.

2.4:重新构建你的思维模式。强调避免坏习惯的好处。