????設定要求自我拓展的目標,，但你必須確信這些目標是可以實現(xiàn)的,。斯坦福大學教授B?J?福格表示，持續(xù)改變行為最大的挑戰(zhàn)之一是目標設定過高,，而不是在日常事務當中做出小的,、可以持續(xù)的變化，并建立自信。

????員工健康與福利公司Keas的客戶成功副總裁米西?耶格表示：“設定和跟蹤小的,、可實現(xiàn)的周目標,，是改變長期習慣的最佳方式?！彼l(fā)現(xiàn),，當你行動起來時，大腦活動會變得更活躍,。

????杜希格表示,，信心是成功改變舊習慣的關鍵所在。他寫道：“要改變一種習慣,，你必須要有改變它的決心,。你必須知道你有自控能力，并具備利用這種能力的自我意識,?！?/p>

????研究顯示，如果我們能預測障礙,，并為之做出規(guī)劃,，我們便更有可能取得成功。例如,，如果你打算每周參加一次聯(lián)誼會,，但有人取消了你的資格，這時,，你可以考慮備份計劃,，利用這個時間去接觸其他人?；蛘?，如果你提前決定，一旦在節(jié)食過程中“破戒”,，便立刻重新堅持健康飲食,，你便不會因為一次“破戒”而認為之前的堅持都“不算數(shù)”，于是一整周都在狂吃甜甜圈和漢堡,。

????如果能獲得社會支持,，培養(yǎng)或改變一種習慣會變得更容易。邀請同事和朋友們一起改變習慣,，或者幫助你堅持自己的目標,。如果你某天的第一條Facebook信息是決心除了午餐休息時間外，遠離社交媒體,，由于擔心被公開羞辱,，你或許能堅持自己的決定,。Keas健康游戲平臺的用戶在一項由雇主發(fā)起的健康挑戰(zhàn)活動期間，加入了一個團隊,。結果顯示,，在為期三個月的挑戰(zhàn)過程中，用戶的運動量增加了14%,。

????杜希格寫道：“證據(jù)很明顯：如果你想改變習慣,，你必須找到它的替代品，如果你加入一個有相同目標的團隊,，你的成功幾率將大大提升,。”（財富中文網(wǎng)）

????譯者：劉進龍/汪皓

????審校：任文科

????Set goals that require you to stretch yourself, but ones that you can believably reach. Stanford University Professor B.J. Fogg says one of the biggest challenges to lasting behavior change is overreaching on goals, rather than making small, sustainable changes in our daily routines and building on our success.

????“Setting and tracking small, achievable weekly goals is the best way to change a long-term habit,” says Missy Jaeger, vice president of client success at the employee health and wellness firm Keas, noting that brain activity flares when you start moving your body.

????Belief is a key part of successful habit change, Duhigg notes. “To modify a habit, you must decide to change it. You must know you have control and be self-conscious enough to use it,” he writes.

????Research shows that if we anticipate obstacles and plan for them, we’re more likely to succeed. For instance, if you aim to have one networking meeting a week and someone cancels on you, consider having a back-up plan to use that time to reach out to other contacts. Or if you decide ahead of time that if you slip from your diet, you’ll jump right back into healthy eating, you could avoid the weeklong binge on doughnuts and burgers that you would’ve previously justified as “not counting” since you already broke your diet.

????Habits are much easier to create or change if you have social support. Enlist colleagues and friends to change habits together, or in helping you stick to your goals. If your first Facebook post of the day is a resolution to stay off social media except for your lunch break, the fear of public shaming may keep you honest. Similarly, users of the Keas wellness gaming platform who joined a team during an employer-sponsored health challenge reported a 14% increase in exercise over the course of the three-month challenge.

????“The evidence is clear: If you want to change a habit, you must find an alternative routine, and your odds of success go up dramatically when you commit to changing as part of a group,” Duhigg writes.