I was an avid user during my teenage years when the platform first came out it was the best way to socialize with your friends and plan events.

Facebook我在十幾歲的時候就是一個狂熱的用戶，當時這個平臺第一次

But the reason why I spent so much time on the platform wasn't because I was talking to my friends or organizing a party.

它的出現是與你的朋友社交和計劃的最佳方式。

It was because of the newsfeed.

事件，但我之所以花這麼多時間在平臺上，並不是因為。

The newsfeed is designed to put you into a sort of trance because well Facebook wants you to spend more time on their platform and it worked like a charm.

我和朋友哈拉或者組織聚會的時候，都是由於

I was easily spending one two and sometimes even three hours every single day.

新聞提要 新聞提要的設計是為了讓你進入一種恍惚狀態，因為好

Mindlessly scrolling down and down and down watching pointless videos being bombarded with ads to buy stuff and worst of all looking at the supposedly better lives of people that I kind of knew.

Facebook希望你花更多的時間在他們的平臺上，它的工作像一個

So later on when I discovered the world of self-development I realized that I had to get rid of this bad habit.

魅力，我很容易花一兩個小時，有時甚至是三個小時，每一個。

But I didn't want to delete facebook altogether.

天天盲目地向下滾動，向下滾動，看毫無意義的視頻被。

How else was I gonnna chat with my friends or get invited to do fun things?

被廣告轟炸，買東西，最糟糕的是看著所謂的

And that's when I realized that I needed to change the environment within Facebook.

更好的生活的人，我算是知道了，所以後來當我發現了。

So I decided to download a plugin called newsfeed Eradicator which like the name suggests gets rid of your newsfeed.

在自我發展的世界裡，我意識到我必須擺脫這個壞習慣。

And instantaneously I saw a change.

但我不想把facebook全部刪掉 我還能怎麼哈拉呢

I went from spending two to three hours a day on Facebook to spending less than 10 minutes.

和我的朋友們在一起，或者被邀請去做一些有趣的事情，這時我才意識到，我... ...

All in the course of just one day with only the 5 minutes it took for me to install that plug-in and I had no cravings for it whatsoever.

需要改變Facebook內部的環境，所以我決定下載一個。

It almost felt like I forgot that the newsfeed ever existed.

插件稱為新聞源消除器，就像名字所暗示的擺脫你的

What I learned from that experience was just how powerful changing your environment can be in fact it is without a doubt the easiest way to change your habits.

瞬間，我看到了一個變化。

But you'll want to pay close attention to two things when changing your environment.

我從每天花兩到三個小時在Facebook上，到現在花不到

Number one: You want to increase and decrease certain cues in your environment.

10分鐘，在短短一天的時間裡，所有與

We talked about cues in a team course which I will link to in the description box below.

只花了5分鐘，我安裝了那個插件，我沒有

Every habit begins with a cue it's what starts the whole process.

我幾乎感覺到我忘記了新聞源的存在。

In the case of my bad facebook habit the cue was the newsfeed.

我從那段經歷中瞭解到的是...

Simply seeing the newsfeed made me want to scroll down so by getting rid of this cue completely it became almost impossible for my bad habit to even begin.

改變你的環境，事實上，它無疑是最簡單的方法，以實現

I basically forgot about the newsfeed.

改變你的習慣，但你要密切注意兩件事，當

On the other hand you should increase the queues for good habits in your life.

改變你的環境第一，你要增加和減少某些特定的。

A couple of months ago I moved into a new office and decided to install a pull-up bar under one of the main doors and just by having that bar there.

在你的環境中的線索，我們談到了在團隊課程中的線索，我會把它聯繫起來

I found myself doing an additional 10 to 20 pull-ups a day without even thinking about it.

在下面的描述框中，每一個習慣都是由一個提示開始的，它是什麼開始。

Because every time I walked under the door, I was confronted with the cue for my pull-up habit which is being under a pull-up bar.

整個過程中，我的壞習慣的情況下，Facebook的提示是新聞提要

The second thing you want to keep in mind when it comes to changing your environment is you want to make it harder to follow through with your bad habits and easier to follow through with your good habits what I mean by this well there are certain habits with cues are unavoidable.

僅僅是看到新聞聯播，我就想往下滾動，所以，通過擺脫這個。

Let's say you're a bit overweight and part of it is because you snack on junk food a lot.

變得幾乎不可能 我的壞習慣，甚至於

Looking at this habit you can't really get rid of the cue here because the cue is hunger.

開始我基本忘了新聞聯播的事了。

But what you can do is throw out all of the junk food in your house and then stock your fridge up with a bunch of healthy alternatives.

另一方面，你應該增加你生活中的好習慣的隊列一個。

So when you do feel hungry which is inevitable it becomes extremely hard for you to snack on junk food.

幾個月前，我搬進了一個新的辦公室，並決定安裝一個拉昇的

You would have to get dressed go to the store buy it and come back which would probably take you at least 10 to 20 minutes.

吧檯在一扇主門下，只要有那個吧檯，我就會發現我自己

Why do all of that when you have delicious but healthy food in the fridge which is literally only seconds away? By changing your environment like this, you've made it harder to stick to your bad habit and easier to stick to your good one.

每天不經意間多做10到20個引體向上的動作。

Or let's say you want to make going to the gym into a habit.

因為每次我走在門下，我是

One of the biggest factors that will determine whether or not you actually go to the gym consistently is how far away your gym is.

面對我的引體向上的習慣的提示，這是在引體向上的酒吧下

If it takes you an hour just to get there chances are you're going to end up skipping out quite often.

第二件事你要記住，當它涉及到改變你的

The easier it is for you to actually get to the gym the better.

環境是你想讓它更難貫徹你的壞。

Another thing you can do is prepare all of your gym equipment the night before.

習慣，並更容易貫徹你的好習慣我的意思是，這

Gym clothes, water bottle, lock gym bag etc by having all of this stuff ready and packed the night before.

好吧，有一些習慣與提示是不可避免的，比方說你是一個有點

It makes it easier to follow up and it also serves as a visual cue.

體重超標，部分原因是你經常吃垃圾食品的緣故

A packed gym bag means that you're going to the gym.

從這個習慣來看，你無法真正擺脫這裡的提示，因為提示音

And here's one more interesting trick that has actually worked extremely well for a lot of my clients.

是飢餓，但你可以做的是扔掉所有的垃圾食品在你的房子裡。

Which is wearing your gym clothes to sleep.

然後用一堆健康的替代品來儲備你的冰箱，所以當你的冰箱裡有很多健康的替代品時，你就會發現你的冰箱裡有很多健康的東西。

This actually builds off of an old habit of yours from your past which is gym class back when you were in elementary or high school.

你覺得餓，這是不可避免的，你會變得非常困難，你會覺得餓，這是不可避免的，你會變得非常困難，你會覺得餓，這是不可避免的，你會覺得餓，這是不可避免的，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會變得非常困難，你會

Every time you wore your gym clothes in school you ended up doing some sort of fitness related activity for years and years and years and this over time has become a habit.

吃垃圾食品的零食，你必須穿上衣服去商店買，然後來

So when you wake up wearing your gym clothes you unconsciously expect yourself to workout.

回，這可能會花費你至少10到20分鐘，為什麼所有的

So that serves as a cue as well.

當你有美味但健康的食物在冰箱裡，這是字面上的

So remember guys if you want to change your life then you need to carefully look at the environment around you.

只有幾秒鐘的時間，通過改變你的環境，你已經做到了。

Ask yourself this am I in an environment that promotes my good habits or my bad ones and what changes can I make to my environment that would benefit me.

更難堅持你的壞習慣，更容易堅持你的好習慣，或

That would make it much more likely for me to stick to my good habits and stop doing my bad ones.

讓我們說你想讓去健身房成為一種習慣，最大的一個

I'd love to hear about what you guys come up with in the comments down below.

將決定你是否真的去健身房的因素。

This episode was brought to you with the help of the guys at audible one of the best things you can do to improve your life is to adjust your environment.

始終如一的是你的健身房有多遠，如果它需要一個小時，只是為了讓你。

So that it's easier to learn an audible is perfect for this.

有機會，你會結束了跳出很容易，它經常

Nowadays I do just about all of my reading by listening to books on audible.

是為你實際得到的健身房更好的另一件事，你可以做的是。

Mainly because it allows me to read in places where I can't physically pull out a book.

準備好你所有的健身器材，前一天晚上運動服水壺。

Such as when I'm working out commuting somewhere or even when I'm doing my grocery shopping by having audible on your phone it will become significantly easier for you to start learning.

鎖定體育包等前一天晚上準備好所有這些東西，並收拾好。

Go to www.Audible.com/imprivementpill or Test "improvementpill" To 500 500 to get a 30 day free trial right now.

它使它更容易跟進，它也作為一個視覺提示一個包裝的健身房