Dr. Jubbal, MedSchoolInsiders.com.

朱波醫生，醫派內參網。

Welcome to part two of the Atomics Habits, by James Clear, book summary.

歡迎閱讀詹姆斯-克雷爾所著的《原子的習慣》第二部分，書摘。

If you haven't already, be sure to first watch all of part one.

如果你還沒有看，一定要先看完第一部分。

Link is in the description below.

鏈接在下面的描述中。

Now, here's the part that you have been waiting for, the actual four steps to create good

現在，這裡是你一直在等待的部分，實際的四個步驟，創造良好的。

habits and end bad ones.

習慣，杜絕壞習慣。

Now, these four laws we can use to create good habits.

現在，這四個法則我們可以用來創造良好的習慣。

The first law applies to your cue and it's to make it obvious.

第一條法則適用於你的提示，就是要讓它明顯。

The second law applies to the craving and that is to make it attractive.

第二個法則適用於渴望，那就是讓它變得有吸引力。

The third law applying to the response is to make it easy.

適用於對策的第三個法則是化難為易。

And the fourth law, applying to the reward, is to make it satisfying.

而第四個法則，適用於獎勵，就是要讓它滿足。

Now, to break bad habits, we simply invert these four laws.

現在，要想破除壞習慣，我們只需顛覆這四個法則。

So, first, we make it invisible.

所以，首先，我們要讓它隱形。

Second, we make it unattractive.

第二，我們讓它沒有吸引力。

Third, we make it difficult.

第三，我們讓它變得困難。

And fourth, we make it unsatisfying.

第四，我們讓它不滿意。

Here's something that may surprise you, the cues that spark our habits are often so common

這裡有一件事可能會讓你感到驚訝，引發我們習慣的線索往往是如此的普通。

that they become invisible to our consciousness - the phone next to you while you study, the

它們在我們的意識中是看不見的--你學習時身邊的電話，你學習時身邊的手機，你學習時身邊的手機，你學習時身邊的手機，你學習時身邊的手機，你學習時身邊的手機。

remote control next to the couch, the cookies on the counter.

沙發旁的遙控器，櫃檯上的餅乾。

Our responses to these cues are so hardwired that we must begin the process of behavior

我們對這些暗示的反應是如此的堅硬，以至於我們必須開始行為的過程。

change with awareness.

隨著意識的改變。

James provides an example of the Japanese railway system of Pointing-and-Calling as

詹姆斯提供了一個日本鐵路 "指路叫車 "系統的例子。

a safety system where workers literally point and call to their various cues, like a signal

一種安全系統，工人們可以根據他們的各種提示，像信號一樣指著和呼喚。

being green, thereby, bringing it to their conscious awareness.

是綠色的，從而，使其成為他們的自覺意識。

It seems silly, but it greatly reduces errors.

這看起來很傻，但卻大大減少了錯誤。

And in the operating room, we do the exact same thing with Time Out.

而在手術室裡，我們對Time Out的做法也是一樣的。

Prior to any incision, the surgeon leads the health care team in verifying the patient's

在進行任何切口之前，外科醫生會帶領醫療團隊核實患者的情況。

medical record, name, date of birth, procedure, what side of the body the procedure is being

病歷、姓名、出生日期、手術過程、手術在身體的哪一側進行。

done and the medications being administered prior to incision.

做的，以及切開前正在使用的藥物。

Another important aspect to making habits obvious is what Clear calls an implementation

讓習慣變得顯而易見的另一個重要方面是Clear所謂的執行力

intention.

的意圖。

Here's the formula, I will do a certain behavior at a certain time at a certain location.

這裡有一個公式，我會在某個時間某個地點做某個行為。

Specifically describing the exact action you will take at a specific cue will greatly increase

具體描述你在特定的提示下將採取的具體行動，將大大增加

your chances of success.

你的成功機會。

For example, at 7 A.M., I will meditate for five minutes in my living room.

比如，早上7點，我會在客廳打坐5分鐘。

I personally use habit coupling or habit pairing, which is synonymous to what Clear calls habit

我個人使用的是習慣耦合或習慣配對，這與清氏所說的習慣是同義詞。

stacking.

疊加。

This is essentially, associating one habit which I consistently perform with a new one

這實質上是把我一貫執行的一個習慣與一個新的習慣聯繫在一起

that I'm trying to built.

我想建立的。

For example, I stretch every morning without fail but my meditation isn't as consistent.

例如，我每天早上都會不失時機地拉伸，但我的冥想卻沒有那麼一致。

By coupling the two, I'm much more likely to meditate every single day.

通過這兩者的耦合，我每天打坐的可能性更大。

Here's the habit stacking formula, after this current habit I will do this new habit.

這是習慣疊加公式，當前這個習慣之後，我會做這個新習慣。

The application of this is quite broad, but to be most effective, the cue should be highly

的應用範圍相當廣泛，但要想達到最佳效果，提示語應高度

specific and immediately actionable.

具體的和可立即採取行動的。

For healthy eating, you can say “When I serve myself a meal, I will always put veggies

為了健康飲食，你可以說："當我給自己盛飯的時候，我總是會放蔬菜。

on my plate first.”

先放在我的盤子裡。"

The second law is to make it attractive.

第二條法則是要讓它具有吸引力。

We know that dopamine is the neurotransmitter most implicated in pleasure and addiction.

我們知道，多巴胺是與快樂和成癮最相關的神經遞質。

But it isn't just associated with the experience of pleasure – it's also released when

但它不僅僅與快樂的體驗有關--它也會在以下情況下被釋放出來。

you anticipate pleasure.

你期待快樂。

This anticipation is what gets us to take action.

這種期待是讓我們採取行動的原因。

So, how do we use this to our advantage?

那麼，我們如何利用這個優勢呢？

Temptation Bundling.

誘惑捆綁。

You're more likely to find a behavior attractive if you get to do one of your favorite things

如果你能做一件你最喜歡的事情，你就更有可能發現一種行為的吸引力。

at the same time.

同時。

For example, I love the TV show Top Gear (and now the Grand Tour).

例如，我喜歡電視節目《Top Gear》（以及現在的Grand Tour）。

And I tell myself that I can watch it as long as I want, but I must stretch while doing

我告訴自己，我可以看多久就看多久，但我必須在做的時候伸展身體。

so.

所以，

Here's the equation for Temptation Bundling, after a current habit, I will do this habit

下面是誘惑捆綁的公式，在當前的習慣之後，我會做這個習慣

that I need.

我需要的。

And after I do this habit that I need, I will do the habit that I want.

而我做了這個我需要的習慣之後，我就會做我想要的習慣。

Let's say you want to cut down on your Instagram use.

比方說，你想減少對Instagram的使用。

After I pull out my phone I will do 10 burpees, that's the need.

掏出手機後，我會做10個俯臥撐，這是需要。

And after I do 10 burpees, I will check Instagram, that's your want.

而在我做完10個俯臥撐後，我會查看Instagram，這是你想要的。

It's key to also be aware of the importance of our family and friends.

關鍵還要意識到我們家人和朋友的重要性。

You're the average of the five people you spend the most time with.

你是和你相處時間最多的五個人的平均值。

We don't actually choose our earliest habits – we imitate them.

我們其實並沒有選擇自己最早的習慣--我們模仿它們。

The closer we are to someone, the more likely we are to imitate some of their habits.

我們與某人的關係越密切，就越容易模仿他的一些習慣。

A person's risk of becoming obese increases by 57% if he or she had a friend who became

如果一個人的朋友變得肥胖，他或她變得肥胖的風險會增加57%。

obese.

肥胖。

In light of this, one of the most effective things you can do to build better habits is

鑑於此，你可以做的最有效的事情之一是建立更好的習慣。

to join a culture where your desired behavior is the normal behavior.

加入一種文化，在這種文化中，你所期望的行為是正常的行為。

I've spoken about the power of language before in my book summary of Stick With It.

我之前在《堅持》一書的總結中講過語言的力量。

The author called it neurohacks.

作者稱之為神經黑客。

James provides an excellent example.

詹姆斯提供了一個很好的例子。

Swap the word “have” with “get”.

把 "有 "換成 "得"。

Instead of saying “I have to exercise”, say “I get to exercise”.

與其說 "我要鍛鍊"，不如說 "我可以鍛鍊"。

“I get to make breakfast.”

"我可以做早餐了。"

“I get to wake up early.”

"我可以早起。"

It's a subtle nuance, but it makes all the difference.

這是一個微妙的細微差別，但它使所有的差異。

The mindset determines how pleasurable or painful the experience is – not the actual

心態決定了體驗的愉悅或痛苦程度--而不是實際情況。

experience itself.

經驗本身。

A huge one for me that actually transformed my perception of public speaking was reinterpreting

對我來說，真正改變我對公共演講的看法的一個巨大的是重新詮釋了

my physiologic response from fear to excitement.

我的生理反應從恐懼到興奮。

Yeah, my heart is racing, but not because I'm scared to speak, but because I'm so

是啊，我的心跳加速，但不是因為我害怕說話，而是因為我太... ...

excited to speak!

激動的說!

The third law is to make it easy.

第三個法則是化難為易。

People often ask me how long it takes to cultivate a new habit.

經常有人問我，培養一個新的習慣需要多長時間。

Is it three weeks?

是三週嗎？

Two months?

兩個月？

When will I be done with creating a habit?

我什麼時候才能完成習慣的養成？

Well, habits form based on frequency not time.

嗯，習慣的形成是基於頻率而不是時間。

It's not a question of how many weeks for a habit to stick, but rather the frequency

一個習慣的養成不是多少周的問題，而是頻率的問題。

and number of repetitions that make the difference.

和重複次數的不同。

Over time, it should get easier and easier, but there's no magic duration at which that

隨著時間的推移，它應該變得越來越容易，但沒有神奇的持續時間，在這一點上。

happens.

發生。

Rather than brute forcing, making the habit easy and effortless is much more likely to

與其說是蠻橫的強迫，不如說是讓習慣變得簡單而不費力，更有可能做到以下幾點

work.

工作。

To do this, we want to reduce the friction of good habits and increase the friction associated

為此，我們要減少好習慣的摩擦，增加相關的摩擦。

with bad habits.

與壞習慣。

Now, consider your environment.

現在，考慮一下你的環境。

Reduce the friction of working out by joining a gym that is on the way home from school.

減少健身的摩擦，加入一個在放學回家路上的健身房。

Even better, set out your workout clothes, shoes, gym bag, and water bottle the night

更好的是，設置你的運動服、鞋子、健身包和水瓶的夜晚。

before.The greater the friction, the less likely the habit.

之前.摩擦越大，越不可能養成習慣。

It's amazing how little friction is required to prevent unwanted behavior.

令人驚訝的是，為了防止不必要的行為，需要的摩擦力是如此之小。

Simply moving my phone to another room or out of sight drastically helps me focus when

只需將手機移到另一個房間或視線之外，就能幫助我在以下情況下集中注意力： 1.

studying or doing Pomodoro's.

學習或做Pomodoro的。

US Navy Admiral William H. McRaven has an excellent speech on the importance of making

美國海軍上將William H. McRaven有一個很好的演講，他說："我們要讓。

your bed.

你的床。

The reason is simple.

原因很簡單。

Habits are like the decision trees.

習慣就像決策樹。

If you're able to start off the day with good choices that reinforce good habits, you're

如果你能夠以好的選擇開始一天的生活，強化好的習慣，你就會有

much more likely to end up having a good day.

更有可能最終擁有美好的一天。

These decisive moments are what determine the quality of your day – not your willpower.

這些決定性的時刻決定了你一天的品質--而不是你的意志力。

If you go to McDonald's for lunch, you're much more likely to eat something unhealthy

如果你去麥當勞吃午飯，你更有可能吃一些不健康的東西。

than if you went to Tender Greens.

比如果你去嫩綠。

Realize that a habit must be established before it can be improved.

要知道，一個習慣的養成，必須要先建立起來，然後才能改善。

Don't try perfecting your habit from the start, just try getting it to stick.

不要從一開始就試圖完善你的習慣，只要試著讓它堅持下去就可以了。

Oftentimes, we are overzealous with our new habits and overdo them, burning ourselves

很多時候，我們對自己的新習慣過於熱衷，過度使用，燒壞了自己的身體

out.

出。

For example, let's say you understand the benefits of daily journaling and want to implement

例如，假設你理解了每天寫日記的好處，並想實行

that.

那。

If you expect yourself to write too much, it quickly feels like a chore.

如果你對自己的寫作期望過高，很快就會覺得這是一件苦差事。

The key is to stay below the point where it feels like work.

關鍵是要保持在感覺像工作的點以下。

The fourth and final law is to make it satisfying - to keep you coming back for more.

第四個也是最後一個法則是讓它令人滿意--讓你回頭看更多。

Generally speaking, what is rewarded is repeated, and what is punished is avoided.

一般來說，賞罰分明的事情要重複做，受罰的事情要避免做。

We call that operant conditioning.

我們稱之為操作性條件。

Unfortunately, we operate in a delayed-return environment and many of the habits we wish

不幸的是，我們是在一個延遲迴歸的環境中運作的，許多我們希望的習慣都是

to ingrain aren't immediately satisfying – they pay off only in the long term.

植入並不是立即就能滿足的--它們只有在長期內才能得到回報。

And as humans, we exhibit time inconsistency, meaning we value the present more than the

而作為人類，我們表現出時間上的不一致，也就是說，我們更看重現在，而不是未來。

future.

未來。

A reward that is certain right now is typically worth more than one that is merely possible

一個確定的獎勵，現在通常比一個只是可能的獎勵更有價值。

in the future.

在未來。

But this bias to instant gratification often leads to problems.

但這種對即時滿足的偏見往往會導致問題。

With bad habits, the immediate outcome usually feels good, but the ultimate outcome feels

對於不好的習慣，眼前的結果通常感覺良好，但最終的結果卻讓人覺得

bad.

壞的。

And with good habits, it's the opposite.

而有了好的習慣，就會相反。

So, how can we use our evolutionary machinery to our advantage?

那麼，我們如何利用我們的進化機制來發揮我們的優勢呢？

Simple.

很簡單

Add a little bit of immediate pleasure to the habits that pay off in the long-run and

增加一點眼前的快樂，養成長期回報的習慣，並。

a little bit of immediate pain to the ones that don't.

有點眼前的痛苦，對那些不。

Immediate reinforcement is particularly effective when dealing with habits of avoidance, which

在處理迴避習慣時，即時強化尤其有效，因為這些習慣

are behaviors you want to stop doing.

是你想停止做的行為。

Eventually, you'll experience intrinsic rewards, like increased energy or better mood.

最終，你會體驗到內在的獎勵，比如增加能量或改善心情。

At that point, you'll be less concerned with chasing the secondary reward.

這時，你就不會再去追求次要的獎勵了。

The identity itself becomes the reinforcer.

身份本身就成了強化者。

Incentives start the habit.

激勵機制開始習慣。

Identity sustains the habit.

身份支撐著這個習慣。

I was excited when I read that.

當我讀到這句話時，我很興奮。

One of Clear's top tips is to measure progress and make that progress satisfying through

Clear最重要的技巧之一是衡量進度，並通過以下方式使這種進度令人滿意

the use of habit trackers.

使用習慣追蹤器；

I have personally used several over the years, and I've found them to be crucial objective

這些年我個人用了好幾家，發現它們是至關重要的客

forms of measurement.

計量形式。

I can't lie to myself about how many times I went to the gym last week – the data is

我不能騙自己上週去了多少次健身房--數據是什麼？

all there.

都在那裡。

And when I get a streak going, I don't want to break it.

而當我有了連勝的時候，我不想打破它。

My personal favorite is HabitShare, which allows you to share your habits with friends

我個人最喜歡的是HabitShare，它可以讓你與朋友分享你的習慣。

for accountability.

為問責。

Habit tracking is powerful because it uses multiple laws of behavior change.

習慣追蹤之所以強大，是因為它使用了多種行為改變的規律。

It simultaneously makes a behavior obvious, attractive, and satisfying.

它同時使一種行為變得明顯、有吸引力、令人滿意。

One of my favorite things about habit tracking is that it keeps you focused on the process

我最喜歡習慣追蹤的一個原因是它能讓你專注於這個過程。

and not the result.

而不是結果。

You're not trying to bench 3 plates – you're focusing on the type of person that lifts

你並不是要去舉3個板子--你要關注的是舉起的人的類型。

5 times per week.

每週5次。

That being said, there are some issues with habit tracking.

話說回來，習慣追蹤也有一些問題。

It feels like an extra step, like more work.

感覺像是多了一步，像是多了一份工作。

To get around that, here are a few tips.

為了解決這個問題，這裡有幾個小技巧。

First, automate the measurements whenever possible.

首先，儘可能實現測量的自動化。

I bought a smart scale that automatically syncs with my phone.

我買了一個智能秤，可以和手機自動同步。

It measures my weight and body fat percentage in just a few seconds.

它可以在幾秒鐘內測量我的體重和體脂率。

It's not the most accurate, but it is very precise, which is actually more important

它不是最準確的，但它是非常精確的，這其實是比較重要的

in this use case.

在這個用例中。

Second, manual tracking should only be done for your most important habits.

其次，人工跟蹤只應針對自己最重要的習慣進行。

And third, record the measurement after the habit occurs.

第三，習慣發生後記錄測量。

Using stacking in this manner makes you much more likely to actually track the habits consistently.

以這種方式使用堆疊，讓你更有可能真正持續追蹤習慣。

It is inevitable that you will miss days.

難免會錯過日子。

You won't be perfect.

你不會是完美的。

I guarantee it.

我保證。

Whenever you skip, the key is to remind yourself of simple rule: never miss twice.

每當你跳過的時候，關鍵是要提醒自己一個簡單的規則：千萬不要錯過兩次。

Missing one workout happens, but you can't let yourself miss two in a row.

錯過一次鍛鍊是會發生的，但你不能讓自己連續錯過兩次。

It's never the first mistake that ruins you.

毀掉你的絕不是第一個錯誤。

It's the spiral of repeated mistakes that follow.

是反覆犯錯的螺旋式上升之後。

Missing once is an accident.

錯過一次就是一次意外。

Missing twice is the start of a new habit.

錯過兩次是新習慣的開始。

If you're serious about changing your habits and thereby changing your life, I recommend

如果你認真地想改變你的習慣，從而改變你的生活，我建議你

you watch our book summary on Stick With It.

你看我們關於《堅持》的書摘。

Another book covering a scientific process for changing your habits.

又是一本涵蓋改變習慣的科學過程的書。

Link in the description below.

鏈接在下面的描述中。

Thank you all so much for watching.

非常感謝大家的觀看。

Shout out to my patreon supporters that help make videos like these possible.

向我的贊助人致敬，他們幫助我實現了這樣的視頻。

If you too would like to video chat with me every month or get access to my exclusive

如果你也想每個月和我視頻哈拉，或者獲得我的獨家服務

commentary for each video consider supporting us on patreon.

每個視頻的評論考慮支持我們的patreon。

It allows me to keep creating these videos on YouTube.

它讓我可以繼續在YouTube上創作這些視頻。

What habits are you working on creating or breaking?

你正在努力創造或打破哪些習慣？

Let me know down in the comments.

在評論中讓我知道下來。

If you liked the video please press that thumbs up button and subscribe so that you don't

如果你喜歡這段視頻，請按下大拇指按鈕，並訂閱，這樣你就不會再有機會了。

miss any of our new videos.

錯過我們的任何新視頻。

If you didn't like it let me know with a thumbs down.

如果你不喜歡，請用大拇指告訴我。

Thank you all so much for watching and I will see you guys in that next one.

謝謝大家的觀看，我們下期節目再見。