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  • So if you're like me you probably have at least a few bad habits you would like to break.

    你如果像我一樣,那你大概也有幾個壞習慣想要戒除。

  • 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!

So if you're like me you probably have at least a few bad habits you would like to break.

你如果像我一樣,那你大概也有幾個壞習慣想要戒除。

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A2 初級 中文 美國腔 習慣 回饋 行為 大腦 巧克力 運動

習慣的力量 (The Power of Habit [Epipheo.TV])

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