This Is the Secret to Forming Good Habits That Stick,
According to Science
By Wendy Wood / October 25 , 2019
剪辑：BM ︱翻译：Ray︱校对：Sally
Our lives might be very different if we took advantage of the emerging science on how, when, and why habits work. For something so integral to the human condition, our habits are paradoxically counterintuitive.如果我们利用新兴的科学来研究习惯是怎样、何时以及为什么起作用的，我们的生活可能会大不相同。对于这个人类状态下不可或缺的特点，我们的习惯是似是而非的反直觉的。paradoxically：近乎悖论的，似是而非的Unknowability is actually a defining feature of habits that helps make them successful at what they do: persist despite our conscious intentions to do otherwise. I go in-depth in this topic in my new book, Good Habits, Bad Habits.不可知性 - 事实上是习惯的一个定义性特征，它帮助人们成功地完成他们所做的事情：尽管我们有意识地想做其他事情，但还是坚持下去了。我在新书《好习惯，坏习惯》中深入探讨了这个话题。 Habits work so smoothly that we hardly ever think about them. The world of habit is so self-contained, it makes sense to think of it as a kind of second self--a side of you that lives in the shadow cast by the thinking mind you know so well.习惯表现的很自然，以至于我们几乎不去想它。习惯的世界是如此的完备，合乎情理的是把它看作是一种第二自我 — 生活在你所熟知的思维反映中的另一个你。Though you are not aware of it, your habitual mind is diligently at work. It's not picky about what it learns. Just give it repetition, rewards, and contexts. These are key to change unwanted habits and form good ones that are consistent with our goals.尽管你没有意识到这一点，但你的习惯性思维在努力工作。它对所学并不挑剔。只需要重复，奖励，和情境。这些是改变不想要的习惯和形成与我们的目标一致的好习惯的关键。 When we repeat an action in the same way, our decisions are streamlined. Ever sat in your car, intending to clean it and instead found yourself putting your foot on the break as if you were going to start it up? That's the result of habit. Something you've repeated so often, it's become automatic.当我们以同样的方式重复一个动作时，我们的决定就会被精简。你有没有坐在车里，打算把车擦干净，却发现自己把脚踩在了踏板上，好像要发动它似的？这是习惯的结果。你经常重复的东西，就变成了自动的行为。Repetition is not some kind of magical primer for habits, but rather a way to induce this streamlined mental action. The second time you do something takes less mental time and effort than the first. The third takes less than the second. And so on. By the tenth time (or the sixty-sixth), you're barely thinking about it at all, and presto: a habit has been created.重复并不是习惯的神奇开始，而是一种诱导这种简化了的思维活动的方法。第二次做某事时比第一次花更少的时间和精力。第三次比第二个更少，如此重复下去。到了第十次（或第六十六次），你几乎就不过脑子了，这样：习惯已经养成了。Goals and rewards are also critical for starting to do something repeatedly. They are what lead us to form many beneficial habits in the first place. We are built to repeat what we like. Maybe you like to listen to music in the morning? You probably have done it often enough to form a habit. Now, you just turn it on without thinking. Or maybe you like to eat your lunch outside on a park bench? Again, you've probably done this often enough to form a habit. But what if you don't like something? Then it's not worth the struggle--you probably won't form a habit unless you figure out a way to make it more fun, so that you repeat it more often.目标和奖励对于开始重复做某事也是至关重要的。它们首先引导我们形成许多有益的习惯。我们天生就是喜欢重复的人。也许你喜欢早上听音乐？你可能经常这样做，以至于养成了习惯。现在，你不用想就会开始听音乐。或者你喜欢在公园的长凳上吃午饭？同样，你这样做的次数可能已经足够养成习惯了。但如果你不喜欢什么呢？那么这就不值得你去折腾了—除非你想办法让它变得更有趣，这样你就可以更经常地重复它，否则你就不会养成习惯。There's something really interesting about habits and rewards. Habits are built on past rewards. In daily life, this is a handy feature. The basic logic of habits is that when we keep doing what we're doing, we'll keep getting what we're getting. Habits are a mental shortcut to obtaining that reward again: just repeat what we did in the past to get the reward we got in the past. It's sort of like rewards can reach through time and continue to operate in our habits.习惯和奖励真的很有趣。习惯是建立在过去的奖励之上的。在日常生活中，这是一个方便的方法。习惯的基本逻辑是，当我们继续做我们正在做的事情时，我们将继续得到我们想得到的。习惯是重新获得奖励的一条捷径：只要重复我们过去做过的事情，就可以得到我们过去得到过的奖励。这有点像奖励可以通过时间来达到，并不停地在我们的习惯中实现。This means that we don't have to keep getting those rewards for ourselves, and it means that even if our values and interests change, we don't need to find new rewards to keep habits working. It's enough that once upon a time, you were rewarded for an action that became a habit.这意味着我们不必一直去获得那些奖励，也意味着即使我们的价值观和兴趣改变了，我们也不需要找到新的奖励来保持习惯。很久以前，你因为一个习惯性的行为而得到奖励，这就足够了。And then there's contexts. Context refers to everything around you, everything that is not you. Samuel Beckett said that our habits are a compromise between us and our contexts. It's that important. If the context remains stable--you keep living in the same place, you keep driving the same route to work, you keep sitting on your couch every evening-- then you repeat past actions automatically. If our contexts change, then we have to make decisions and start to build habits all over again.还有情境。情境指的是你周围的一切，除了你的一切。塞缪尔·贝克特说，我们的习惯是我们与环境之间的妥协。这很重要。如果情境保持稳定——你一直住在同一个地方，你一直走同一条路去上班，你每天晚上都坐在沙发上——你就会自动重复过去的动作。如果我们的情境改变了，那么我们就必须做出决定，重新开始养成习惯。我们为什么分心？哈佛心理专家告诉你。英语读头条（第558期）
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