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


  • But it's tough because no matter how hard I try, I seem to slip back into the same old routines again and again.


  • In the last decade, we've learned a lot about how habits work.


  • 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。

  • And in particular we've learned the neurological structure of a habit.


  • He says we tend to think of habits as a single thing, but actually, each habit has three components.


  • 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.


  • And one of the big differences is that for years when people thought about habits, they focused in on the routine, on the behavior.


  • 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.


  • 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有的。

  • And what it will do is our brain will latch on to a cue that it associates to the behavior and the particular reward.


  • And over time, that cue and that reward become more and more and more sort of intertwined.


  • The inner part of your brain, the basal ganglia will relate them together.


  • And the behavior that is associated with that, that will just sort of happen automatically.


  • But Charles says the good news is we can also use this knowledge to our advantage.

    但 Charles 說,好消息是我們可以運用這些知識達到助益。

  • There was a big study that was done about how to create exercise habits.


  • 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."


  • 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."


  • Now this is kind of counterintuitive, right?


  • Because people who are exercising are trying to lose weight not eat more chocolate.


  • And yet what the researchers knew is that their brain needed that reward.


  • The basal ganglia needed some reward.


  • 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.


  • 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:

    所以,根據 Charles 所言,無論你是要戒斷或養成習慣,關鍵在於將習慣分解成:

  • cue, routine and reward, and design it for the result that you want.


  • Hey, guys. My name is Kirsten from Epipheo and we would love to hear from you about what you think a great reward is for you to make or break a habit.

    嗨!我是 Epipheo 的 Kirsten。我們想知道你認為什麼回饋對養成或戒除習慣有幫助。

  • So, leave us a comment down below in the comment section to let us know.


  • We come out with a video every week that we hope will change your life.


  • And next week we are talking about how you can say, "No" to pretty much anything.


  • So hit subscribe and we will see you next week!


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


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

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    VoiceTube 發佈於 2022 年 05 月 07 日