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那些改掉惡習(xí)的秘訣

那些改掉惡習(xí)的秘訣

Kristen Berman 2020-10-06
當(dāng)環(huán)境發(fā)生變化時,我們的自然習(xí)慣也被打亂,,從而更容易接受變化,。

圖片來源:COURTESY OF GETTY IMAGES

當(dāng)你想要改變自己的某個習(xí)慣時,,首先會發(fā)生什么事,?

你會發(fā)現(xiàn),就算在極為簡單的事情上,,失敗也到來得如此之快,。

你可能也嘗試過冥想吧?不是一打坐就坐幾個小時那種,,而是每天10分鐘見縫插針的冥想練習(xí),。但這對于初次嘗試的你,也是極其困難的,。

這是為什么呢,?跟時間沒有關(guān)系,再忙的人每天也不差這10分鐘,。這也不是一件費力的事,,畢竟你不需要大老遠的開車去健身房擼鐵流汗。冥想無非就是坐著——換句話說就是啥也不干,。冥想唯一失敗的可能,,就是你總想干點啥。

按理說,,“啥也不干”應(yīng)該是非常簡單的事了吧,?但在這么簡單的事情上,我們也會失敗,。同樣的情形也會發(fā)生在任何你想改變的習(xí)慣上,,比如堅持寫日記、按時吃藥,,和每天多喝水,。這些事在技術(shù)上沒有任何難度,但你就是堅持不下來,。不信嗎,?你可以去書店看看,市面上關(guān)于改變習(xí)慣的書早已汗牛充棟,。

如何改變習(xí)慣,?

如果有個人來到你面前,,認真地跟你說,你應(yīng)該把洗澡的時間縮短一些,,多走路少開車,,記得要給垃圾分類。這人不厭其煩講解了這些行為對環(huán)境的好處,,然后送給你一個環(huán)保手提袋,。那么,你會聽他的嗎,?

在英國,,已經(jīng)有研究人員這樣做了。他們走訪了800戶家庭,,并向其中一半的家庭贈送了環(huán)保小禮品,,以鼓勵他們養(yǎng)成環(huán)保的習(xí)慣。好消息是,,他們的努力是有效的,。但壞消息是,只有一部分人真的改變了習(xí)慣,。

實際上,,這個社會實驗證明,在習(xí)慣的改變上,,有一個因素壓倒了其他所有因素,。這個因素并非年齡、性別,、收入或教育水平,,也不在于這個人內(nèi)心的環(huán)保意識有多強。

這個決定因素就是,,這個人在之前的三個月內(nèi)里有沒有搬過家,。

如果某個人近期曾經(jīng)搬過家,那么他就比其他人更容易接受這些環(huán)保習(xí)慣,。

這是為什么呢,?因為對于這個社會實驗的大多數(shù)參與者來說,,他們生活中唯一的改變,,就是家里來了幾個素不相識的研究人員,來勸說自己做一些新的事情,。除此之外,,他們的生活毫無變化,還是沿著同樣的路線上下班,,去同一個超市買菜做飯,,鄰居還是那些人,。但對于那些近期搬過家的人來說,他們的生活發(fā)生了徹底的變化——上下班的路線,、買菜的超市和鄰居都變了,,他們的生活節(jié)奏也隨之被改變。

那些沒有搬家的人大概是很舒服的,,他們就像一臺開了定速巡航的車子,,這部車子就叫做“生活”。改變是可能發(fā)生的,,但這樣就脫離了“定速巡航”模式,,自然不會有原來那么省心省力。

相比之下,,剛剛搬過家的人,,就像是一臺剛駛上高速公路的車子,他們還在適應(yīng)新的生活軌跡和生活習(xí)慣,。所以當(dāng)素不相識的研究人員鼓勵他們養(yǎng)成新的習(xí)慣時,,他們正處于一個非常容易接受的心態(tài)。換言之,,當(dāng)環(huán)境改變時,,人們更容易改為自己的行為。

為什么搬家有助于改變習(xí)慣,?

你大概覺得,,你的習(xí)慣改變過程是這樣的(以下也被稱為行為改變的標(biāo)準(zhǔn)化模型):

1. 觀察一個決定的利弊(開車上班與乘坐公共交通工具)。

2. 根據(jù)自己的喜好做出決定(乘坐公共交通貌似對我更有利),。

3. 有意愿去執(zhí)行這個決定(也就是說,,我有想法、有動機去乘坐公共交通),。

4. 進入執(zhí)行階段(開始乘坐公共交通),。

這一連串的事件表明,你的行為是由你的動機決定的,,而你的動機是由你的想法決定的,。所以,你只要明確你的想法,,你就有了行動的動機,,然后你的行為就會改變。

貌似很合理,,對不對,?

可問題是,只有當(dāng)你進入一個新環(huán)境,,或面對一種不熟悉的情況時,,以上的事件鏈才成立,。在面對新情況時,你可以確定你的想法,,產(chǎn)生行為的動機,,那么你的動機有很大可能會轉(zhuǎn)化為最后的行為。然而如果你的環(huán)境是靜止不變的,,那么很有可能你的動機并不會轉(zhuǎn)變?yōu)樾碌男袨椤?/p>

換句話說,,你可能有乘坐公共交通、冥想或者多喝水的想法,。但你的想法,,卻未并是你采取行動的前奏。

這是因為,,習(xí)慣并不是基于想法的,,而是基于環(huán)境的暗示。

當(dāng)然,,市面上也有不少關(guān)于心理建設(shè)的書,,教你如何養(yǎng)成或打破一個習(xí)慣。你也當(dāng)然可以給自己多做做冥想,、多喝水,、寫日記的心理建設(shè)。但如果環(huán)境的暗示沒有發(fā)生改變,,光靠你的良好意愿,,幾乎肯定不足以推動行為的改變。

那么,,我們應(yīng)該怎樣通過習(xí)慣的改變,,來改善我們的生活質(zhì)量呢?

可以看出,,買一堆關(guān)于心理建設(shè)的書,,給自己做心理建設(shè),基本上沒有什么卵用,。但是你可以改變環(huán)境?。∵@樣你就能夠非常簡單地改變習(xí)慣了,。

改變環(huán)境,,養(yǎng)成健康習(xí)慣

2014年,倫敦地鐵工人一度罷工48小時,。在此期間,,很多上班族無法坐平時的線路上班了,,只得到其他站點乘車,,或者換乘其他路線,。

可以想象,對于被影響的上班族來說,,這種情形一定非常惱人,。你帶著起床氣,走到了平時上班的那個地鐵口,,卻發(fā)現(xiàn)它被一幫人封住了,。你會怎么辦?八成是臉上掛著笑,,心里罵著娘,,然后走到下一個地鐵站,哀嘆一會兒開會要遲到了,。

但是等到罷工結(jié)束后,,有趣的事情發(fā)生了——有5%的人不再乘坐以往的路線了,因為他們在這兩天里找到了一條更快的上班路線,,平均每天可以節(jié)省6分鐘的通勤時間,。

為什么直到發(fā)生了一場持續(xù)兩天的罷工,才讓人們意識到,,他們能夠走另一條更快的路線去上班,?這也是由于環(huán)境變了。這跟剛搬家的人更容易養(yǎng)成環(huán)保習(xí)慣,、剛換工作的人更喜歡坐免費班車是一個道理,。

當(dāng)環(huán)境發(fā)生變化時,我們的自然習(xí)慣也被打亂了,,從而更容易接受變化,。

如果影響你決策的環(huán)境沒有變化,你的日常行為習(xí)慣很可能也不會發(fā)生變化,。

如果在倫敦地鐵工人罷工前,,你問倫敦的上班族們:“你想縮短通勤的時間嗎?”大家肯定都說想,。但他們不會采取任何實際行動來縮短通勤時間,,直到罷工導(dǎo)致了外部環(huán)境的改變。

當(dāng)我們改變了環(huán)境時,,我們的習(xí)慣就很容易發(fā)生改變,,有時候甚至是環(huán)境的改變倒逼我們改變了習(xí)慣——比如那場罷工。再比如,,我們原本過著平淡如水的小日子,,突然轟隆一聲巨響,疫情全球炸響。

改變習(xí)慣的三個小竅門

那么,,我們怎樣能夠通過環(huán)境而不是意志力來改變自己的習(xí)慣呢,?下面給大家介紹三個小竅門。

1. 擅于將人生的重大時刻“變現(xiàn)”

一旦你意識到,,行為變化是可能的,,甚至是很容易的,你就可以尋找類似的時機,,并且好好利用它,,給生活“變現(xiàn)”。

比如,,新冠肺炎疫情極大地改變了我們所有人的生活習(xí)慣,。千百萬人開始網(wǎng)購各種食材,學(xué)著在家里做飯,、烘焙,,一批自學(xué)成材的食神紛紛上線。很多人也找到了在家里健身和展現(xiàn)創(chuàng)意的新方法,。

《經(jīng)濟學(xué)人》雜志最近發(fā)布了一組谷歌搜索數(shù)據(jù),,數(shù)據(jù)顯示,疫情以來,,圍繞以上話題的搜索量大幅飆升,,而且這些話題具有很高的黏性。比如關(guān)于做飯,、健身和手工藝的搜索量直到現(xiàn)在仍然高于正常水平,。今年7月下旬,“啞鈴”和健身應(yīng)用程序Strava的搜索量仍然比正常水平高出60%,,“菜譜”的搜索量比正常水平高出20%,。在疫情以前,如此大規(guī)模的行為變化顯然不可思議的,。

2.為“重大時刻”創(chuàng)造機會

當(dāng)然,,我們也不用非等到疫情來了才培養(yǎng)健康的新習(xí)慣。你可以自己創(chuàng)造一些自己的“重大時刻”,。

生活環(huán)境發(fā)生變化時,,也是行為改變最容易的時候。這些環(huán)境變化包括換工作,、搬家,、生孩子等等。有些手機應(yīng)用程序也能夠為你的生活變化創(chuàng)造條件,,不過并非那種計步的所謂健身應(yīng)用程序,,而是那種可以幫助你換工作或者搬家的應(yīng)用程序,。

比如美國的房貸應(yīng)用程序“Open Door”,最快24小時放款,,讓搬家變得十分容易,。它將原本需要幾個月和跑大量手續(xù)才能夠完成的工作,變成了只要輕輕一點,,然后等上幾周就可以完成的事。

如果你已經(jīng)在考慮搬家了,,這個應(yīng)用程序那個減少環(huán)境的重大變化給你帶來的煩惱和痛苦,。這樣的大變化可以帶來一系列小變化,比如你終于養(yǎng)成了冥想的習(xí)慣,,減少了糖的攝入量,,并且堅持每天走路。

如果你已經(jīng)在一棟房子里住了很多年,,或者在一份工作上干了很多年,,那么你的習(xí)慣可能也有很多年沒有改變過了。當(dāng)然,,你也不至于為了改變習(xí)慣而年年搬家或換工作,。但是偶爾給生活做出一些重大變化,對于你的人生和你的習(xí)慣都是很有好處的,。

3.主動設(shè)計生活的“重大時刻”

如果你沒有辦法搬家或換工作(這我們也能理解),,你也可以采取“小步快走”的方式,逐漸改變你的外部環(huán)境,。

首先,,為一個嶄新的自己設(shè)立目標(biāo)。想一想,,你希望在什么時間,、什么地方以及怎樣開始一個新習(xí)慣。你想早點起床嗎,?想換一個時間洗澡嗎,?想跑步或者學(xué)樂器嗎?想多做飯嗎,?想多給父母打電話嗎,?想少玩一點手機嗎?

進行長途旅行也是一個好方法,。由于疫情的關(guān)系,,很多人都在家工作——但這也意味著你能夠在任何地方工作。所以如果可行的話,,你可以去某個地方旅行兩周,,改變一下你的空間環(huán)境,。如果時間允許的話,那么自然是越長越好,。

旅行給了你兩次改變習(xí)慣的機會:第一次是在新的環(huán)境里待上兩周,;第二次是回到家后,你的家再次變成了一個新環(huán)境,。你是否注意到,,當(dāng)你旅行回來后,你更容易養(yǎng)成一個新習(xí)慣了(比如早起),?只要有意識地利用這一點,,你就更容易養(yǎng)成新習(xí)慣。

習(xí)慣是生活的基礎(chǔ),,正是這些生活的儀式和重復(fù)的行為,,將我們塑造成了現(xiàn)在的自己。所以我們可以通過設(shè)計自己的生活,,抓住環(huán)境改變的時機,,養(yǎng)成更好的習(xí)慣。(財富中文網(wǎng))

本文作者克里斯滕·伯爾曼是Irrational Labs公司的創(chuàng)始人及首席執(zhí)行官,。

譯者:樸成奎

圖片來源:COURTESY OF GETTY IMAGES

當(dāng)你想要改變自己的某個習(xí)慣時,,首先會發(fā)生什么事?

你會發(fā)現(xiàn),,就算在極為簡單的事情上,,失敗也到來得如此之快。

你可能也嘗試過冥想吧,?不是一打坐就坐幾個小時那種,,而是每天10分鐘見縫插針的冥想練習(xí)。但這對于初次嘗試的你,,也是極其困難的,。

這是為什么呢?跟時間沒有關(guān)系,,再忙的人每天也不差這10分鐘,。這也不是一件費力的事,畢竟你不需要大老遠的開車去健身房擼鐵流汗,。冥想無非就是坐著——換句話說就是啥也不干,。冥想唯一失敗的可能,就是你總想干點啥,。

按理說,,“啥也不干”應(yīng)該是非常簡單的事了吧?但在這么簡單的事情上,,我們也會失敗,。同樣的情形也會發(fā)生在任何你想改變的習(xí)慣上,,比如堅持寫日記、按時吃藥,,和每天多喝水,。這些事在技術(shù)上沒有任何難度,但你就是堅持不下來,。不信嗎,?你可以去書店看看,市面上關(guān)于改變習(xí)慣的書早已汗牛充棟,。

如何改變習(xí)慣,?

如果有個人來到你面前,認真地跟你說,,你應(yīng)該把洗澡的時間縮短一些,,多走路少開車,,記得要給垃圾分類,。這人不厭其煩講解了這些行為對環(huán)境的好處,然后送給你一個環(huán)保手提袋,。那么,,你會聽他的嗎?

在英國,,已經(jīng)有研究人員這樣做了,。他們走訪了800戶家庭,并向其中一半的家庭贈送了環(huán)保小禮品,,以鼓勵他們養(yǎng)成環(huán)保的習(xí)慣,。好消息是,他們的努力是有效的,。但壞消息是,,只有一部分人真的改變了習(xí)慣。

實際上,,這個社會實驗證明,,在習(xí)慣的改變上,有一個因素壓倒了其他所有因素,。這個因素并非年齡,、性別、收入或教育水平,,也不在于這個人內(nèi)心的環(huán)保意識有多強,。

這個決定因素就是,這個人在之前的三個月內(nèi)里有沒有搬過家,。

如果某個人近期曾經(jīng)搬過家,,那么他就比其他人更容易接受這些環(huán)保習(xí)慣,。

這是為什么呢?因為對于這個社會實驗的大多數(shù)參與者來說,,他們生活中唯一的改變,,就是家里來了幾個素不相識的研究人員,來勸說自己做一些新的事情,。除此之外,,他們的生活毫無變化,還是沿著同樣的路線上下班,,去同一個超市買菜做飯,,鄰居還是那些人。但對于那些近期搬過家的人來說,,他們的生活發(fā)生了徹底的變化——上下班的路線,、買菜的超市和鄰居都變了,他們的生活節(jié)奏也隨之被改變,。

那些沒有搬家的人大概是很舒服的,,他們就像一臺開了定速巡航的車子,這部車子就叫做“生活”,。改變是可能發(fā)生的,,但這樣就脫離了“定速巡航”模式,自然不會有原來那么省心省力,。

相比之下,,剛剛搬過家的人,就像是一臺剛駛上高速公路的車子,,他們還在適應(yīng)新的生活軌跡和生活習(xí)慣,。所以當(dāng)素不相識的研究人員鼓勵他們養(yǎng)成新的習(xí)慣時,他們正處于一個非常容易接受的心態(tài),。換言之,,當(dāng)環(huán)境改變時,人們更容易改為自己的行為,。

為什么搬家有助于改變習(xí)慣,?

你大概覺得,你的習(xí)慣改變過程是這樣的(以下也被稱為行為改變的標(biāo)準(zhǔn)化模型):

1. 觀察一個決定的利弊(開車上班與乘坐公共交通工具),。

2. 根據(jù)自己的喜好做出決定(乘坐公共交通貌似對我更有利),。

3. 有意愿去執(zhí)行這個決定(也就是說,我有想法,、有動機去乘坐公共交通),。

4. 進入執(zhí)行階段(開始乘坐公共交通)。

這一連串的事件表明,,你的行為是由你的動機決定的,,而你的動機是由你的想法決定的,。所以,你只要明確你的想法,,你就有了行動的動機,,然后你的行為就會改變。

貌似很合理,,對不對,?

可問題是,只有當(dāng)你進入一個新環(huán)境,,或面對一種不熟悉的情況時,,以上的事件鏈才成立。在面對新情況時,,你可以確定你的想法,,產(chǎn)生行為的動機,那么你的動機有很大可能會轉(zhuǎn)化為最后的行為,。然而如果你的環(huán)境是靜止不變的,,那么很有可能你的動機并不會轉(zhuǎn)變?yōu)樾碌男袨椤?/p>

換句話說,你可能有乘坐公共交通,、冥想或者多喝水的想法,。但你的想法,,卻未并是你采取行動的前奏,。

這是因為,習(xí)慣并不是基于想法的,,而是基于環(huán)境的暗示,。

當(dāng)然,市面上也有不少關(guān)于心理建設(shè)的書,,教你如何養(yǎng)成或打破一個習(xí)慣,。你也當(dāng)然可以給自己多做做冥想、多喝水,、寫日記的心理建設(shè),。但如果環(huán)境的暗示沒有發(fā)生改變,光靠你的良好意愿,,幾乎肯定不足以推動行為的改變,。

那么,我們應(yīng)該怎樣通過習(xí)慣的改變,,來改善我們的生活質(zhì)量呢,?

可以看出,買一堆關(guān)于心理建設(shè)的書,,給自己做心理建設(shè),,基本上沒有什么卵用,。但是你可以改變環(huán)境啊,!這樣你就能夠非常簡單地改變習(xí)慣了,。

改變環(huán)境,養(yǎng)成健康習(xí)慣

2014年,,倫敦地鐵工人一度罷工48小時,。在此期間,很多上班族無法坐平時的線路上班了,,只得到其他站點乘車,,或者換乘其他路線。

可以想象,,對于被影響的上班族來說,,這種情形一定非常惱人。你帶著起床氣,,走到了平時上班的那個地鐵口,,卻發(fā)現(xiàn)它被一幫人封住了。你會怎么辦,?八成是臉上掛著笑,,心里罵著娘,然后走到下一個地鐵站,,哀嘆一會兒開會要遲到了,。

但是等到罷工結(jié)束后,有趣的事情發(fā)生了——有5%的人不再乘坐以往的路線了,,因為他們在這兩天里找到了一條更快的上班路線,,平均每天可以節(jié)省6分鐘的通勤時間。

為什么直到發(fā)生了一場持續(xù)兩天的罷工,,才讓人們意識到,,他們能夠走另一條更快的路線去上班?這也是由于環(huán)境變了,。這跟剛搬家的人更容易養(yǎng)成環(huán)保習(xí)慣,、剛換工作的人更喜歡坐免費班車是一個道理。

當(dāng)環(huán)境發(fā)生變化時,,我們的自然習(xí)慣也被打亂了,,從而更容易接受變化。

如果影響你決策的環(huán)境沒有變化,,你的日常行為習(xí)慣很可能也不會發(fā)生變化,。

如果在倫敦地鐵工人罷工前,你問倫敦的上班族們:“你想縮短通勤的時間嗎?”大家肯定都說想,。但他們不會采取任何實際行動來縮短通勤時間,,直到罷工導(dǎo)致了外部環(huán)境的改變。

當(dāng)我們改變了環(huán)境時,,我們的習(xí)慣就很容易發(fā)生改變,,有時候甚至是環(huán)境的改變倒逼我們改變了習(xí)慣——比如那場罷工。再比如,,我們原本過著平淡如水的小日子,,突然轟隆一聲巨響,疫情全球炸響,。

改變習(xí)慣的三個小竅門

那么,,我們怎樣能夠通過環(huán)境而不是意志力來改變自己的習(xí)慣呢?下面給大家介紹三個小竅門,。

1. 擅于將人生的重大時刻“變現(xiàn)”

一旦你意識到,,行為變化是可能的,甚至是很容易的,,你就可以尋找類似的時機,,并且好好利用它,給生活“變現(xiàn)”,。

比如,,新冠肺炎疫情極大地改變了我們所有人的生活習(xí)慣。千百萬人開始網(wǎng)購各種食材,,學(xué)著在家里做飯,、烘焙,一批自學(xué)成材的食神紛紛上線,。很多人也找到了在家里健身和展現(xiàn)創(chuàng)意的新方法,。

《經(jīng)濟學(xué)人》雜志最近發(fā)布了一組谷歌搜索數(shù)據(jù),,數(shù)據(jù)顯示,,疫情以來,圍繞以上話題的搜索量大幅飆升,,而且這些話題具有很高的黏性,。比如關(guān)于做飯、健身和手工藝的搜索量直到現(xiàn)在仍然高于正常水平,。今年7月下旬,,“啞鈴”和健身應(yīng)用程序Strava的搜索量仍然比正常水平高出60%,“菜譜”的搜索量比正常水平高出20%,。在疫情以前,,如此大規(guī)模的行為變化顯然不可思議的。

2.為“重大時刻”創(chuàng)造機會

當(dāng)然,,我們也不用非等到疫情來了才培養(yǎng)健康的新習(xí)慣,。你可以自己創(chuàng)造一些自己的“重大時刻”,。

生活環(huán)境發(fā)生變化時,也是行為改變最容易的時候,。這些環(huán)境變化包括換工作,、搬家、生孩子等等,。有些手機應(yīng)用程序也能夠為你的生活變化創(chuàng)造條件,,不過并非那種計步的所謂健身應(yīng)用程序,而是那種可以幫助你換工作或者搬家的應(yīng)用程序,。

比如美國的房貸應(yīng)用程序“Open Door”,,最快24小時放款,讓搬家變得十分容易,。它將原本需要幾個月和跑大量手續(xù)才能夠完成的工作,,變成了只要輕輕一點,然后等上幾周就可以完成的事,。

如果你已經(jīng)在考慮搬家了,,這個應(yīng)用程序那個減少環(huán)境的重大變化給你帶來的煩惱和痛苦。這樣的大變化可以帶來一系列小變化,,比如你終于養(yǎng)成了冥想的習(xí)慣,,減少了糖的攝入量,并且堅持每天走路,。

如果你已經(jīng)在一棟房子里住了很多年,,或者在一份工作上干了很多年,那么你的習(xí)慣可能也有很多年沒有改變過了,。當(dāng)然,,你也不至于為了改變習(xí)慣而年年搬家或換工作。但是偶爾給生活做出一些重大變化,,對于你的人生和你的習(xí)慣都是很有好處的,。

3.主動設(shè)計生活的“重大時刻”

如果你沒有辦法搬家或換工作(這我們也能理解),你也可以采取“小步快走”的方式,,逐漸改變你的外部環(huán)境,。

首先,為一個嶄新的自己設(shè)立目標(biāo),。想一想,,你希望在什么時間、什么地方以及怎樣開始一個新習(xí)慣,。你想早點起床嗎,?想換一個時間洗澡嗎?想跑步或者學(xué)樂器嗎?想多做飯嗎,?想多給父母打電話嗎,?想少玩一點手機嗎?

進行長途旅行也是一個好方法,。由于疫情的關(guān)系,,很多人都在家工作——但這也意味著你能夠在任何地方工作。所以如果可行的話,,你可以去某個地方旅行兩周,,改變一下你的空間環(huán)境。如果時間允許的話,,那么自然是越長越好,。

旅行給了你兩次改變習(xí)慣的機會:第一次是在新的環(huán)境里待上兩周;第二次是回到家后,,你的家再次變成了一個新環(huán)境,。你是否注意到,當(dāng)你旅行回來后,,你更容易養(yǎng)成一個新習(xí)慣了(比如早起),?只要有意識地利用這一點,你就更容易養(yǎng)成新習(xí)慣,。

習(xí)慣是生活的基礎(chǔ),,正是這些生活的儀式和重復(fù)的行為,將我們塑造成了現(xiàn)在的自己,。所以我們可以通過設(shè)計自己的生活,,抓住環(huán)境改變的時機,養(yǎng)成更好的習(xí)慣,。(財富中文網(wǎng))

本文作者克里斯滕·伯爾曼是Irrational Labs公司的創(chuàng)始人及首席執(zhí)行官,。

譯者:樸成奎

When you’re trying to change a habit, what’s the first thing you learn about yourself?

How quickly you can fail … on incredibly easy tasks.

Have you ever tried to pick up meditation? Not intense, hour-long sessions—just a 10-minute-a-day meditation practice? It’s incredibly difficult.

Why? It’s not about the time—everyone can find 10 minutes in their day. And it’s not about the effort; the task isn’t to drive all the way to a gym and sweat. It’s to sit still—to not do anything. The only way to fail at meditation is if you try to do something.

This should be incredibly easy...and yet we fail. This is true for all kinds of habits you want to establish but haven’t yet—journaling, taking medication, drinking more water. They’re all technically easy to do, yet difficult to do consistently. Need more proof? Just look at how many self-help books are available on habit change.

So how do you change habits?

Imagine someone comes to you and asks you to take shorter showers, walk more (instead of driving), and start recycling. This person lists all the benefits of these environmentally positive behaviors, offers to make the actions easier for you, and gives you a fun goodie bag.

Researchers in the U.K. actually did this. They reached out to 800 households and gave half of them a series of nudges designed to encourage environmentally friendly behaviors. The good news? Their efforts paid off—environmental nudges worked. The bad news? It only worked for a certain percentage of the people.

In fact, there was one single factor that trumped all others when it came to those for whom the nudges worked. It wasn’t age or gender. It wasn’t income or education level. And it wasn’t how much the person in question wanted to help the environment.

The difference was whether the person had moved (that is, relocated) within the previous three months.

If someone had recently moved, they were far more likely to adopt the environmental behaviors than someone who had not moved.

Why? For most people in the study, the only thing that changed in their lives was that some random researchers tried to convince them to do something new. Everything else stayed the same—their commute, where they shopped for groceries, who their neighbors were, etc. But for those who’d recently moved, everything about their life had changed— their commute, their stores, their neighbors, their daily rhythm.

The people who hadn’t moved were likely comfortable. They were running a well-oiled machine called Life. Change was possible, but to do so would require adjustments to the well-oiled machine and a disruption to its operating manual.

By contrast, people who had just moved were in the process of creating a new operating manual. They’d already restarted their well-oiled machines and were in the process of booting up new routines and habits. So when random researchers nudged them to establish new behaviors, they were already in a headspace conducive to change. In other words, it was easier for people to change their behaviors when the environment changed.

Why does moving move the needle?

Here’s what you most likely think your process of change looks like (also known as the normalized model for behavior change):

1. I look at the pros and cons of a decision (driving to work vs. taking public transit).

2. I make a decision in line with my preferences (public transit is better for me).

3. I have the intent to execute the decision (i.e. I want to and am motivated to take public transit).

4. I execute (I actually take public transit).

This chain of events implies that your behavior is determined by your motivation to act in line with what you want. Thus, if you declare what you want and you have a motivation to act, your behavior will change.

Makes sense. Reasonable.

The catch is that this particular chain of events only happens when you’re faced with a new or unfamiliar situation. In novel situations, you can set intentions about what you’ll do, and there’s a reasonable likelihood that these intentions will manifest into actual behaviors. However, if everything about your environment stays static, there’s a strong likelihood that your good intentions won’t manifest into new behaviors.

In other words, you may intend to take public transit, meditate, or drink more water, but your intention, in and of itself, is not the predictor of you taking action.

This is because habits are not based on intention; they’re based on environmental cues.

So, yes, you can read self-help books that explain how to form or break a habit. And, yes, you can create an intention to meditate, drink more water, and start journaling. But if your environmental cues stay the same, your good intentions almost certainly won’t be enough.

So how do you change a habit to improve your life?

Not by reading a book on habit-formation. Not by setting a strong intention. Instead, you change your environment. That’s how you get abnormally easy habit change.

Changing your environment to make healthy habits happen

In 2014, London Tube workers went on strike for 48 hours. During this time, commuters couldn’t take their normal routes—they were forced to use other subway stops to get to work.

As you can imagine, this must have been annoying to those affected. You arrive at your normal subway entrance and it’s blocked off. What do you do? You likely shrug your shoulders and carry on to the next one, assuming you’ll be late for meetings.

But when the strike ended, something funny happened: 5% of people didn’t return to their previous route to work. Instead, 5% of people had, in that two-day period, found a faster route, saving themselves on average six minutes a day.

Why did it take a two-day strike for people to realize they should take a different route to work? For the same reason that people who’ve just moved homes are more likely to start recycling and taking shorter showers. It’s also the same reason people who moved jobs were more likely to take a free bus pass.

When our environment changes, our automatic habits are disrupted and we’re more open to change.

If the environment of decision-making stays the same, your daily habitual behaviors will most likely stay the same.

If, before the strike, you had asked Tube-taking Londoners, “Do you want to shorten your commute?” people would have said yes. Yet they didn’t actually take actions to shorten their commute. It took shutting down the Tube to make this possible.

Abnormally easy habit change happens when we change our environment. Or, as sometimes happens, when we get lucky and the environment is changed for us! For example, when a strike happens...or we’re going about our normal lives, and—BAM!—a global pandemic arrives.

3 tips for changing your habits

Here are three tips for making habit-change easy, by focusing on environment rather than willpower.

1. Capitalize on moments of ‘life arbitrage’

Once you realize behavior change is possible and even easy, you can start to look for these moments of life arbitrage and capitalize.

For example, COVID-19 has dramatically changed our collective habits. Millions of us have started doing grocery delivery more, cooking at home more, and baking more. We’ve also been finding new ways to work out at home and exercise our creativity.

The Economist recently published some Google search data that highlights big spikes around these topics, as well as some stickiness. Google search traffic for cooking, exercise and crafts remains above normal levels. For example, in late July searches for “dumbbell” and “Strava”, a workout app, still hovered 60% above the usual levels. Searches for "recipe" were still up 20%. How crazy would it have seemed pre-COVID to see such massive behavior change?

2. Make moments happen

You don’t have to wait for a pandemic to establish healthy new habits; you can actually generate “big” moments yourself.

Life transitions are moments when behavior change is abnormally easy. These include events like changing jobs, moving homes, or having a baby. We’d go so far as to say some of the biggest “behavior change” companies are not apps that help you track your walking, but ones that help you change jobs or move homes.

Take the app Open Door. Open Door will make you an all-cash offer on your home within 24 hours, which makes finding financing for your next home a breeze. A process that could take months and require a lot of work is now reduced to the click of a button and a wait of a few weeks.

If you’ve already been thinking about moving, this app decreases the friction between you and a big change you’ve already been considering. And with that big change can come smaller changes, like (finally) establishing your meditation practice, cutting down on your sugar intake, and taking a daily walk.

It’s worth noting that if you’ve been in your home or job for more than a few years, you’ve also likely had the same habits and routine for more than a few years. So while you don’t want to move jobs or homes every year for obvious reasons, it’s good to understand that it actually deeply serves you and your habits well to make major life changes semi-frequently.

3. Design for moments

If it’s not possible for you to switch jobs or move houses (and we get it), there are also smaller steps you can take to change your environment in meaningful ways.

First, set intentions for your new you. Think about when, where and how you’ll start a new habit. Want to get up at a different time? Shower at a different time? Pick up running or a musical instrument? Cook more? Call your parents? Cut down on screen-time?

Then, for example, take an extended trip. Given the pandemic, many people are working from home—but this means you can really work from anywhere. If it’s feasible, take a two-week trip somewhere to change your space; if you can get away for even longer, do it.

This gives you two opportunities to change your habits: in the new place where you are for two weeks, and when you get home. Have you ever noticed that when you get back from a trip, it’s easier for you to establish a new routine (like getting up earlier)? Take advantage of that to consciously establish the new habits you actually want.

Our habits are the foundation of our lives; the rituals and repeated actions we take shape who we are. We can design our lives to support good habits by seizing the moment.

Kristen Berman is the founder and CEO of Irrational Labs.

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