We've all been there, but have you ever wondered why these bad habits keep winning the battle against your best efforts and intentions?

我們都曾有過這樣的經歷，但你是否想過，為什麼這些壞習慣總是能戰勝你的最大努力和意圖？

Well, here are a few psychology backed reasons.

下面是幾個有心理學支持的理由。

The Subconscious Saboteur.

潛意識的 破壞者。

Ever caught yourself doing your bad habit without even realising it?

你是否曾在不知不覺中染上壞習慣？

Humans are creatures of habit and our brains love routines.

人類是習慣的動物，我們的大腦喜歡例行公事。

That's why bad habits thrive in the repetitive, automatic actions like absentmindedly reaching for a cigarette or mindlessly scrolling through social media.

這就是為什麼壞習慣會在重複、自動的行為中滋生，比如心不在焉地伸手去抽菸，或者漫不經心地瀏覽社交媒體。

It's not just about what you consciously decide to do, it's about the autopilot mode your brain enters, guided by deeply ingrained patterns.

這不僅與你有意識地決定做什麼有關，還與你的大腦在根深蒂固的模式引導下進入的自動駕駛模式有關。

Understanding the subconscious influence behind your bad habits can help you gain more control and finally break free of them.

瞭解壞習慣背後的潛意識影響，可以幫助你獲得更多的控制權，最終擺脫壞習慣。

The Habit Loop Hijack.

習慣循環劫持。

According to psychology, habits form in a three step process: cue, routine, reward.

根據心理學，習慣的形成有三個步驟：提示、常規、獎勵。

The cue triggers the routine, leading to the reward, creating a loop that's etched into your brain's circuitry.

提示觸發例行公事，導致獎勵，形成一個刻在大腦回路中的循環。

Bad habits are hard to break when you don't know what triggers them or find alternative ways to give yourself the same kind of satisfaction.

如果你不知道是什麼觸發了壞習慣，或者找不到其他方法讓自己獲得同樣的滿足感，那麼壞習慣就很難改掉。

Let's say, for example, you have a problem with overspending. Your cue could be stress, boredom or even the temptation of a sale.

比如說，你有過度消費的問題。你的暗示可能是壓力、無聊，甚至是銷售的誘惑。

The routine kicks in and suddenly you're swiping that credit card and bringing home a handful of shopping bags.

例行公事就會開始，你會突然刷卡，然後把一大堆購物袋帶回家。

It gives you temporary satisfaction, sure, but also the guilt of overspending.

這當然會給你帶來暫時的滿足感，但同時也會讓你產生超支的負罪感。

To counter this, you can consider replacing the bad habit with a better one.

為了解決這個問題，你可以考慮用更好的習慣代替壞習慣。

For example, going for a walk, talking to a friend or indulging in a hobby next time you feel stressed.

例如，下次感到壓力時，出去散散步、與朋友聊聊天或培養自己的興趣愛好。

The Dopamine Dilemma.

多巴胺困境。

Another reason why your bad habits keep winning is because they often provide a quick dopamine fix, creating a neurochemical craving that keeps you coming back for more.

壞習慣之所以屢試不爽，另一個原因是它們往往能快速修復多巴胺，從而產生一種神經化學渴求，讓你回頭再試。

Think of the instant relaxation from a cigarette, the distraction of mindless snacking or the mindless fun of falling down a social media rabbit hole.

想像一下香菸帶來的即刻放鬆、無腦零食的分心，或是掉進社交媒體兔子洞的無腦樂趣。

The payoff for doing these things is quick and easy, which is exactly what makes them so hard to resist.

做這些事情的回報又快又簡單，這正是它們難以抗拒的原因。

Not only that, bad habits also tend to disguise themselves as harmless indulgences, like an extra slice of cake or just one more episode.

不僅如此，壞習慣還往往會偽裝成無害的放縱，比如多吃一塊蛋糕或多看一集。

It seems like no big deal, but do it enough times and it'll quickly turn into a bad habit before you know it.

這看起來沒什麼大不了的，但次數多了，很快就會變成一種壞習慣。

The Illusion of Willpower.

意志力的幻覺。

Willpower is like a muscle, it can get tired too.

意志力就像肌肉，也會疲勞。

When you rely solely on willpower to break bad habits, it's like sending a soldier into battle without reinforcements.

如果只靠意志力來改掉壞習慣，就好比把一個阿兵哥派上戰場，卻沒有增援部隊。

Your mind can only handle so much before it reaches a breaking point and eventually relapses.

在達到崩潰點並最終復發之前，你的大腦只能承受這麼多。

Stress will chip away at our discipline and resilience, but understanding this limitation will help you to work better with your brain's natural processes rather than against it.

壓力會削弱我們的自律性和恢復力，但瞭解這一侷限性將有助於你更好地與大腦的自然過程合作，而不是對抗它。

So what can you do?

你能做些什麼呢？

Now that we've uncovered the secrets behind why your bad habits keep winning, let's talk about how we can flip the script on them, shall we?

既然我們已經揭開了壞習慣屢試不爽的祕密，那麼我們就來談談如何扭轉壞習慣，好嗎？

There are two main problems with breaking bad habits.

改掉壞習慣主要有兩個問題。

First, it's not as enjoyable as giving in to them.

首先，這不像屈服於他們那樣令人愉快。

When we try to resist, there's no pleasure, no dopamine and therefore no incentive to keep doing so.

當我們試圖抗拒時，就不會有快感，不會產生多巴胺，所以也就沒有了繼續抗拒的動力。

Rather than trying to remove them entirely, try to swap them out for something healthier instead or create a reward system for yourself to introduce the positive behaviour.

與其試圖完全去除它們，不如試著用一些更健康的東西來代替它們，或者為自己建立一個獎勵系統來引入積極的行為。

The second problem is a lack of awareness.

第二個問題是缺乏認識。

A habit is often an unconscious action, so making it conscious changes it into a choice.

習慣往往是一種無意識的行為，所以讓它有意識地變成一種選擇。

Instead of quitting cold turkey, start with an intentional action.

與其冷冰冰地戒菸，不如從有意識的行動開始。

Acknowledge your actions without judgement.

承認自己的行為，不做評判。

It sounds counterintuitive, but this helps you detach from the emotions that keep you tied to those habits, like guilt, shame, restlessness and discontentment.

這聽起來有悖常理，但卻能幫助你擺脫那些束縛著你的習慣的情緒，比如內疚、羞愧、不安和不滿。

This heightened awareness will lead you to make more intentional choices and break the automatic cycle of bad habits.

這種意識的提高會讓你做出更有意識的選擇，打破壞習慣的自動循環。

Knowing the psychology behind why your bad habits keep winning hopefully empowers you to make more conscious, positive choices and change, and build the foundation for lasting behavioural change.

瞭解你的壞習慣為何屢試不爽背後的心理學原因，希望能讓你更有意識地做出積極的選擇和改變，並為持久的行為改變奠定基礎。

Ready to take control of your life again?

準備好重新掌控自己的生活了嗎？

What habits are you trying to break?

你想改掉哪些習慣？

Share your thoughts and insights in the comments below.

請在下面的評論中分享你的想法和見解。

And if you found this video helpful, click here to watch 9 Little Habits to Have a Better Day and 4 Habits Killing Your Energy.

如果你覺得這部影片對你有幫助，請點擊這裡觀看《9 個小習慣讓你一天更精彩》和《4 個習慣讓你失去活力》。

Don't forget to like, share and subscribe before you go.

出發前別忘了按讚、分享和訂閱。

Thanks for watching.

感謝觀看。