Name: 如何真正戒掉壞習慣？ ► 其實只需簡單4個步驟...- 詹姆斯‧克利爾（中英字幕） (如何真正戒掉壞習慣？ ► 其實只需簡單4個步驟... - James Clear 詹姆斯‧克利爾（中英字幕）)
Uploaded: 2025-03-01T06:50:30.000Z
Duration: 2 min 57 s

動名詞

If you follow these, they give you a high level framework for building a good habit or breaking a bad one.

如果你遵循這些原則，它們就會為你提供一個培養好習慣或改掉壞習慣的高層次框架。

You want the cues of your good habits to be obvious, available, visible, easy to see.

你希望好習慣的提示是明顯的、可用的、可見的、易見的。

The easier it is for it to get your attention, the more likely you are to act on it.

它越容易引起你的注意，你就越有可能採取行動。

The more attractive or appealing or exciting or enticing a habit is, the more likely you are to perform it.

一種習慣越有吸引力、吸引力、刺激性或誘惑性，你就越有可能養成這種習慣。

第三條法則是讓事情變得簡單。

The easier, more convenient, frictionless, simple a habit is, the more likely you are to do it.

習慣越簡單、越方便、越無摩擦、越簡單，你就越有可能去做。

We've already talked a little bit about that, the two minute rule is an example of making it easy.

我們已經談了一些，兩分鐘規則就是一個簡單化的例子。

And then the fourth law is to make it satisfying.

The more satisfying or enjoyable or rewarding or pleasurable a habit is, the more likely you are to repeat it.

一個習慣越令人滿意、愉快、有回報或令人愉悅，你就越有可能重複它。

Those four laws, make it obvious, make it attractive, make it easy, make it satisfying.

這四條法則是：讓它明顯、讓它吸引人、讓它容易、讓它令人滿意。

They give you a high level framework for building a habit.

它們為你提供了一個培養習慣的高層次框架。

If you're ever not sure what to do, if you say how, how can I make this more habitual or how can I do a better job doing this consistently.

如果你不知道該怎麼做，如果你說 "怎麼做"，"我怎樣才能讓這件事變得更習慣"，或者 "我怎樣才能更好地堅持做這件事"。

You can just go through those four and ask yourself.

你可以通過這四點來問問自己。

You'll start to find opportunities to do those things.

你會開始找到做這些事情的機會。

Let me just give you a couple personal examples so you can see how this might be applied.

讓我舉幾個親身經歷的例子，你就能明白如何應用了。

When the pandemic started, I knew that I wasn't going to have to be driving or traveling as much, so the time I was spending traveling previously.

當大流行病開始時，我知道我不需要經常開車或旅行，所以我之前花在旅行上的時間就減少了。

That I wanted to use it productively and read more.

我想有效地利用它，讀更多的書。

I downloaded Audible for audio books, and I moved the app to the first screen on my phone.

我下載了 Audible 有聲讀物，並將該應用程序移到了手機的第一屏。

I moved all the other apps to the second screen.

我把所有其他應用程序都移到了第二屏。

So the only thing that I saw when I opened my phone up was Audible.

是以，當我打開手機時，我看到的唯一東西就是 Audible。

Now, that's a very small thing, does not radically transform your behavior.

現在，這只是一件很小的事情，不會從根本上改變你的行為。

But it was a way of making reading more obvious, right?

但這是一種讓閱讀更明顯的方式，不是嗎？

So that's the first law, making it obvious.

這就是第一定律，讓它顯而易見。

I also sprinkle books kind of around the house or on my desk.

我還會在家裡或辦公桌上隨處擺放書籍。

I have a couple by the bed, I've got a couple more in the living room.

我床邊有幾個，客廳裡還有幾個。

Odds are it's more likely that I pick it up and take a look at it.

On the flip side, this also applies this first law of making obvious.

反過來，這也適用於 "顯而易見 "第一定律。

It also applies to many of the bad habits that we have.

這也適用於我們的許多壞習慣。

For example, a lot of people feel like they watch too much television.

例如，很多人都覺得自己看太多電視了。

But walk into any living room, where do all the couches and chairs face? You know, it's like, what is this room designed to get you to do?

但是，走進任何一間客廳，所有的沙發和椅子都朝向哪裡？你知道，這就像，這個房間的設計是為了讓你做什麼？

And so I think the question that you can ask yourself is, what does this space encourage?

是以，我認為你可以問自己的問題是：這個空間鼓勵什麼？

What behavior is encouraged in this area?

You want to design your life, design the spaces that you live and work in, to encourage the good habits and discourage the bad ones, to make the path of least resistance or the obvious choice, the good habits.

你要設計你的生活，設計你生活和工作的空間，鼓勵好習慣，阻止壞習慣，讓好習慣成為阻力最小的路徑或顯而易見的選擇。

So, the healthy food is on the counter, not the junk food.

是以，健康食品放在櫃檯上，而不是垃圾食品。

Books are around you, not the TV remote and so on and so forth.

書本就在你身邊，而不是電視遙控器，諸如此類。

And no individual choice like that is going to radically transform things, but you can see how making a dozen or two dozen or 50 little tweaks like that, now all of a sudden you're living in a space that always is kind of like nudging you toward the more productive behavior.

雖然這樣的個人選擇並不能從根本上改變現狀，但你可以看到，做出十幾、二十幾個或五十幾個這樣的小調整，突然之間，你就會生活在一個總是像在鼓勵你做出更有成效的行為的空間裡。

字幕列表影片播放

如何真正戒掉壞習慣？ ► 其實只需簡單4個步驟...- 詹姆斯‧克利爾（中英字幕） (如何真正戒掉壞習慣？ ► 其實只需簡單4個步驟... - James Clear 詹姆斯‧克利爾（中英字幕）)

individual

obvious

pandemic

crave