A month later, half of us have.

一個月後，我們中的一半人已經失敗了。

And then you've got those annoyingly persistent 25% or 30% that seem to carry it on for years.

然後你會看到那些令人惱火的人有 25% 或 30% 似乎會持續很多年。

And we've been doing this research for decades and the big revolution we have now is people tend to do what they enjoy and not what they don't enjoy.

我們幾十年來一直在進行這項研究，我們現在面臨的重大革命是人們傾向於做他們喜歡的事情，而不是做他們不喜歡的事情。

You're welcome for decades of research for something as simple as that.

歡迎您為如此簡單的事情進行數十年的研究。

I'm Dr. Amanda Rebar.

我是Amanda Rebar博士。

I am Associate Professor of Psychology.

我是心理學副教授。

I'm here to help you make sense of new year's resolutions.

我來幫你理解新年願望。

Resolutions are really different from habits but they don't have to be.

新年新希望與習慣其實是不同的，但也不必如此。

Resolutions are self-initiated plan to change, whereas habits are how we do things day to day.

新年新希望是自我發起的改變計劃，習慣是我們每天做事的方式。

Habits tend to last the long term, whereas resolutions tend to fade out.

習慣往往是長期的，而新年新希望往往會被淡忘。

To make resolutions that work, you need to focus on the behavior rather than the outcome.

制定行之有效的新希望，你需要關注的是行為而不是結果。

You need to make sure it fits within your life and you're not forcing yourself to do something.

你需要確保它適合你的生活，而不是強迫自己去做什麼。

I mean, you need to find a way that it's satisfying, fun or easy, ideally all three.

我的意思是，你需要找到一種讓人滿意的方式、有趣或簡單，最好三者兼備。

[Step 1: Behavior change] So let's start here with behavior change.

[第一步：改變行為] 那我們就從改變行為開始吧。

When we talk about behavior, really, we think about it in two different ways.

當我們談論行為時，實際上，我們有兩種不同的想法。

We think of the initiation so deciding to do that behavior and execution.

我們認為發起是為了決定做那種行為並執行。

So once you decide to do something, how do you do that?

那麼，一旦你決定要做某件事情，你該如何去做？

My favorite example of that is getting in the car and deciding to go to work.

我最喜歡的例子是上車，決定去上班。

That's the initiation and execution is maybe the route you take.

這就是啟動和執行可能是你採取的路線。

So the more we go through life, the more we go, okay, this is connected to this, or this makes me feel this way.

所以我們經歷的人生越多，我們走的越多，好吧，這與此相關，或者這讓我有這樣的感覺。

And we reflect on those quite quickly within a quarter of a second to make decisions or to influence how we act or to how we feel.

我們會在四分之一秒內迅速反思這些因素，以做出決定或影響我們的行為或感受。

And that's all a habit is, associative learning.

這就是習慣，聯想學習。

That's how we can change our own behaviors.

這樣我們才能改變自己的行為。

Think what's the reward that continuing this link between me doing this behavior and whatever context I'm in.

想一想，繼續我的這種行為和我所處的環境之間的這種連結會得到什麼獎勵。

Why does my mind think that this is a good thing to do?

為什麼我的大腦會認為這是一件好事？

All that means is that we need to make new habits.

這意味著我們需要養成新的習慣。

So how does science say that we do that?

那麼，科學是怎麼說我們這樣做的呢？

Rewards are really interesting because we're driven by them if we like it or not.

獎勵確實很有趣，因為無論我們喜歡與否，我們都會受到獎勵的驅動。

So reward is kind of that catalyst or the helper between doing a behavior once and making sure we do it over and over again to the point where these habits form.

因此，獎勵是一種催化劑或幫助者，介於一次行為和確保我們一遍又一遍地重複該行為直至形成這些習慣之間。

When you're trying to form a habit, it seems really tempting to reward yourself for doing the behavior, having a reward day after you diet for seven days.

當你試圖養成一種習慣時，似乎很想獎勵自己所做的行為，在節食 7 天後的第二天就會得到獎勵。

The problem with that is then you're shifting from habit to goal-directed behavior or to an achievement.

問題在於，你正在從習慣轉向目標導向的行為或成就。

You're doing it for something external from the actual behavior, which makes it more about self-control than about just going through your day-to-day life.

你這樣做是為了一些與實際行為無關的事情，這使得它更多是關於自我控制，而不僅僅是過你的日常生活。

So how long does it take to make your new habits stick around for good?

那麼，需要多長時間才能讓你的新習慣永久保留呢？

Every habit researcher dreads the question about how long it takes to form a habit.

每個習慣研究者都害怕問「養成習慣需要多長時間」這個問題。

And it's because it's really hard to know.

這是因為真的很難知道。

It's hard because people are so different from each other.

這很難，因為人與人之間的差異太大了。

The evidence suggests between 21 days or three months.

有證據表明在 21 天或 3 個月之間。

It's not like running is gonna feel any different once your habit's formed.

一旦你養成了跑步的習慣，跑步的感覺不會有什麼不同。

It's that decision to do it.

就是這個決定去做這件事。

You don't have to talk yourself into it as much as you may have when you started.

您不必像剛開始時那樣反覆說服自己。

It's more just a natural part of of your day.

它更像是你一天中自然而然的一部分。

And that's really what we want from a behavior change perspective.

從行為改變的角度來看，這確實是我們想要的。

[Step 2: Make it enjoyable]

[第二步：讓它變得有趣]

If you can make goals that are focused on doing something as opposed to stop doing something else, it's really valuable.

如果你能夠制定專注於做某事而不是停止做其他事情的目標，那真的很有價值。

So trade out a behavior for the context that seems to be quite triggering for that habit.

因此，要放棄某種行為，換取似乎非常能引發該習慣的環境。

It doesn't work to trade out bad behaviors with behaviors that don't give you the same reward.

用不能帶給你同樣回報的行為來交換不良行為是行不通的。

Some people will try to trade out smoking for chewing a piece of gum or eating a celery stick, and that's not gonna work because you're not getting the same reward out of that that you were from smoking, for example.

有些人會嘗試用嚼口香糖或吃一根芹菜桿來代替吸煙，但這不會起作用，因為你無法從吸煙中獲得相同的回報。

Keeping track of our habits vary person to person.

追蹤我們的習慣因人而異。

But for those taking a more high-tech route is technology a benefit or a burden?

但對於那些走高科技路線的人來說，科技是好處還是負擔？

The role of technology is really interesting, especially from a behavior change perspective.

技術的作用確實很有趣，尤其是從行為改變的角度來看。

Everyone has activity trackers, for example, or everyone loves tracking their heartbeat or their sleep.

例如，每個人都有活動追蹤器，或者每個人都喜歡追蹤自己的心跳或睡眠。

And if people find it supportive in the way that helps them have an easier life and more satisfying and fun, brilliant.

如果人們發現它能夠幫助他們過上更輕鬆的生活、更滿足、更有趣，那就太好了。

But the risk of that is we could be monitoring ourselves to death.

但風險是我們可能會把自己監控到死。

If you're focusing so much on a goal or watching the outcomes in a way that makes you reflect so much on it that you don't allow those naturally-occurring habits to form, it's gonna be exhausting to maintain over time.

如果你過於專注於一個目標，或以一種讓你反思太多的方式觀察結果，以至於你不允許這些自然發生的習慣形成，那麼隨著時間的推移，維持它會讓人筋疲力盡。

If it's stressful or if it's making you feel guilty or ashamed, give it up.

如果有壓力或如果它讓你感到內疚或羞愧，那就放棄吧。

It's not gonna help.

沒用的。

I started researching physical activity and it's really hard to keep people motivated for a long time if they don't consider it part of their daily lives or if it's not who they see themselves to be.

我開始研究體育活動，如果人們不認為體育活動是他們日常生活的一部分，或者如果他們不認為自己是這樣的人，那麼很難長期保持他們的積極性。

You know, it kind of irks me that a lot of the way we try to intervene with physical activity is by educating people.

你知道，讓我有點惱火的是，我們試圖干預身體活動的許多方式都是透過教育人們。

98% of the world knows that exercise will make them better in some way.

世界上 98% 的人都知道運動可以在某種程度上讓他們變得更好。

We all know we should, for heaven's sakes.

看在上帝的份上，我們都知道應該這樣做。

So it needs to move beyond that.

所以它需要超越這一點。

We need to make it easier on people.

我們需要讓人們更容易接受。

There's so much going on in people's lives.

人們生活中發生的事情太多了。

If you've done all three, changing your behavior, making it fun and making it fit into your life, does that mean that you're guaranteed to be successful with your New Year's resolution?

如果你已經完成了這三件事，改變你的行為，讓它變得有趣並融入你的生活，這是否意味著你的新年決心一定會成功？

Some of my favorite evidence in the habit field is we've tracked people's habits across different types of behaviors, across weeks and month.

在習慣領域，我最喜歡的一些證據是，我們在數週和數月內追蹤了人們不同類型行為的習慣。

And we found that those days where people didn't do the behavior that they were trying to become habitual didn't throw you off , but had no impact on how quickly those habits would form.

我們發現，在那些日子裡，人們沒有做他們試圖成為習慣的行為，並不會讓你失望，但對這些習慣形成的速度沒有影響。

And I'd love that finding because it means we can be kind to ourselves and it means it's okay to miss a few days, or it's okay to give into temptations and just kick back on track the next day.

我很喜歡這個發現，因為這意味著我們可以善待自己，也意味著可以錯過幾天，也可以屈服於誘惑，第二天就回到正軌。

It's really important to remember that when you're making a goal or a resolution, you're not always gonna feel as motivated as you do at that moment.

重要的是要記住，當您制定目標或決心時，您並不總是像當時那樣感到有動力。

When you do set a goal or you do set a resolution, think about how you can make that behavior that you wanna do the easiest, or the most satisfying, or the funnest option out of all the options you have.

當你設定目標或決心時，請考慮如何讓你想做的行為成為你擁有的所有選項中最簡單、最令人滿意或最有趣的選項。