But it's tough because no matter how hard I try, I seem to slip back into the same old routines again and again.

但很難，因為無論我多努力，似乎還是回到原點，一而再，再而三。

In the last decade we've learned a lot about how habits work.

近十年來，我們知道了許多關於「習慣的運作機制」。

That's Charles Duhigg, author of the book, "The Power of Habit."

剛剛說話的是《The Power of Habit》的作者 Charles Duhigg。

In particular we've learned the neurological structure of a habit.

尤其是我們知道了習慣的神經結構。

He says we tend to think of habits as a single thing, but actually, each habit has three components.

他說：我們往往認為習慣只是一件事，但事實上，每一個習慣都由三個部分組成。

There's a cue which is like a trigger for a behavior to start, and then there is a routine which is the behavior itself, and then finally a reward, which is how our brain learns to encode that automatic behavior for the future.

一開始腦中的提示就是引起行為的開端，接下來則是習慣這件事的發生，以及最後得到的回饋，這三個部分就是我們的大腦如何在後來把行為變成習慣。

And one of the big differences is that for years when people thought about habits, they focused in on the routine, on the behavior.

而最大的差異在於多年以來當人們想到習慣時，我們總是把焦點放在週而復始的行為。

But what we now know is that it's these cues and these rewards that really shape how habits occur and how to change them.

但我們現在知道的是它有這些提示與回饋，而這些正是我們的習慣如何被型塑，也是我們如何能改變它們的方法。

And Charles says that whether we like it or not, this kind of habit formation is endemic to our brain.

Charles 說，不管我們喜不喜歡，這種習慣的運作模式是大腦特定區域特有的。

And what it will do is our brain will latch on to a cue that it associates with a behavior and a particular reward.

而這樣的運作模式，會讓我們的大腦把這個提示與行為及特定的回饋做一個連結。

And over time, that cue and that reward become more and more and more sort of intertwined.

而一而再地重複，這個提示與回饋會連結得越來越緊密。

The inner part of your brain, the basal ganglia will relate them together.

在你的大腦內，這些基本的神經便會相連。

And the behavior that is associated with that, that will just sort of happen automatically.

而這些與上述有關的行為便會自動執行。

But Charles says the good news is we can also use this knowledge to our advantage.

但 Charles 說，好消息是我們同時也知道如何利用這些知識。

There was a big study that was done about how to create exercise habits.

有個關於如何建立運動習慣的研究。

And so what they did is they told a group of people, "Okay, first of all choose an obvious cue: always go running at the same time every day or put your workout clothes next to your bed so that you see them first thing when you wake up."

他們告訴一群人：好，首先先設定一個明確的提示或觸發點，像是每天在固定的時間去跑步，或者把你的運動服放在床邊，以便讓自己起床第一眼就可以看到。

And then they said, "Go for a run or go workout and when you get back from exercising, give yourself a small piece of chocolate."

那會對你說：去跑步或是去健身吧！而當你運動完回來時，給自己一小片巧克力。

Now this is kind of counterintuitive, right?

這樣不是很反其道而行嗎？

Because people who are exercising are trying to lose weight not eat more chocolate.

因為運動的人是要減重而不是要吃更多巧克力。

And yet what the researchers knew is that their brain needed that reward.

但研究者卻知道大腦需要那樣的回饋。

The basal ganglia needed some reward.

腦部基底核需要一些回饋。

But what they found was that people who ate a small piece of chocolate after coming home from a run or a workout, they were much more likely to start exercising habitually.

他們發現的是跑完步或是健身完的人回家後有吃片巧克力的人，他們會更習慣運動。

So according to Charles, whether you want to break a habit, or start a new habit, the key is to divide the habit into its component parts: cue, routine and reward, and design it for the result that you want.

所以，根據 Charles 所言，無論你是要斷除一個習慣，或是養成一個新的習慣，關鍵在於將習慣分解成：提示，重複的行為以及回饋，並藉由規劃來得到你想要的結果。

Hey guys, my name is Kirsten from Epipheo and we would love to hear from you about

嗨！朋友們，我是 Epipheo 的 Kirsten，我們很想聽聽你覺得

what you think a great reward is for you to make or break a habit.

什麼樣的回饋對養成或是戒除一個習慣有幫助

So, leave us a comment down below in the comment section and let us know.

歡迎在下方的留言區留言回覆讓我們知道

We come out with a video every week that we hope will change your life.

我們每週都會發布一支影片，希望能改變大家的生活

And next week we are talking about how you can say, "No," to pretty much anything.

下一週，我們將談談在各方面你該如何拒絕別人

So hit subscribe and we will see you next week!

訂閱頻道吧！我們下週見！