The Power of Habit
by Charles Duhigg
(*)(*)(*)(*)(*)(680)
Identifying the neurological processes behind behaviors while explaining that self-control and success are largely driven by habits, a guide by a Yale-educated investigative reporter for The New York Times shares scientifically based ...

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The evidence is clear: If you want to change a habit, you must find an alternative routine, and your odds of success go up dramatically when you commit to changing as part of a group. Belief is essential, and it grows out of a communal experience, even if that community is only as large as two people.
Alice W.Alice W. added a quotation
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The evidence is clear: If you want to change a habit, you must find an alternative routine, and your odds of success go up dramatically when you commit to changing as part of a group. Belief is essential, and it grows out of a communal experience, even if that community is only as large as two people.
Alice W.Alice W. added a quotation
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The way we habitually think of our surroundings and ourselves create the worlds that each of us inhabit. "There are these two young fish swimming along and they happen to meet an older fish swimming the other way, who nods at them and says 'Morning, boys. How's the water?'" the writer David Foster Wallace told a class of graduating college students in 2005. "And the two young fish swim on for a bit, and then eventually one of them looks over at the other and goes 'What the hell is water?'"

The water is habits, the unthinking choices and invisible decisions that surround us every day -- and which, just by looking at them, become visible again.
Alice W.Alice W. added a quotation
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The way we habitually think of our surroundings and ourselves create the worlds that each of us inhabit. "There are these two young fish swimming along and they happen to meet an older fish swimming the other way, who nods at them and says 'Morning, boys. How's the water?'" the writer David Foster Wallace More
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And the reason why social habits have such influence is because at the root of many movements -- be they large-scale revolutions or simple fluctuations in the churches people attned -- is a three-part process that historians and sociologists say shows up again and again:

A movement starts because of the social habits of friendship and the strong ties between close aquaintances.
It grows because of the habits of a community, and the weak ties that hold neighborhoods and clans together.
And it endures because a movement's leaders give participants new habits that create a fresh sense of identity and a feeling of ownership.
Alice W.Alice W. added a quotation
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And the reason why social habits have such influence is because at the root of many movements -- be they large-scale revolutions or simple fluctuations in the churches people attned -- is a three-part process that historians and sociologists say shows up again and again:

A movement starts because of
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習慣並非命定。人其實可以忽略、改變、替換習慣。習慣成形後,人腦便停止全心全意參與決策過程,要嘛開始打混摸魚,要嘛將注意力轉移到其他任務。所以除非一個人刻意「對抗」某個習慣(或是意識到其他新習慣存在),否則該行為模式會自然而然啟動上路。
不過只要了解習慣的運作模式,並明白習慣迴路的架構,便能輕易掌控習慣。一旦將習慣拆解成零件,便能輕鬆擺佈、操控這些零件。
HsiflowHsiflow added a quotation
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習慣並非命定。人其實可以忽略、改變、替換習慣。習慣成形後,人腦便停止全心全意參與決策過程,要嘛開始打混摸魚,要嘛將注意力轉移到其他任務。所以除非一個人刻意「對抗」某個習慣(或是意識到其他新習慣存在),否則該行為模式會自然而然啟動上路。
不過只要了解習慣的運作模式,並明白習慣迴路的架構,便能輕易掌控習慣。一旦將習慣拆解成零件,便能輕鬆擺佈、操控這些零件。
HsiflowHsiflow added a quotation
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習慣強而有力,卻也清脆弱易催;習慣會自然而然不知不覺出現,卻也能刻意培養;習慣常未經同意便自行探出頭來,卻也能被拆卸、重新組裝。習慣左右生活的程度遠超乎我們想像:我們的腦袋會緊攀著習慣不放,對其他(包括基本常識)視而不見。
HsiflowHsiflow added a quotation
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習慣強而有力,卻也清脆弱易催;習慣會自然而然不知不覺出現,卻也能刻意培養;習慣常未經同意便自行探出頭來,卻也能被拆卸、重新組裝。習慣左右生活的程度遠超乎我們想像:我們的腦袋會緊攀著習慣不放,對其他(包括基本常識)視而不見。
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渴望正是提示和獎酬得以發揮作用的幕後功臣,它提供動力給習慣迴路。
HsiflowHsiflow added a quotation
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渴望正是提示和獎酬得以發揮作用的幕後功臣,它提供動力給習慣迴路。
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這些獎酬都經過仔細挑選,一心想要得到不可,所以當誘惑或讓人分心的東西出現時,他們不為所動,依舊專注於對獎酬的渴望。渴望彷彿強化成輕微的上癮症。研究顯,對獎酬的渴望讓節食者得以抗拒誘惑,嚴守節食計畫。渴望啟動了習慣迴路。
HsiflowHsiflow added a quotation
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這些獎酬都經過仔細挑選,一心想要得到不可,所以當誘惑或讓人分心的東西出現時,他們不為所動,依舊專注於對獎酬的渴望。渴望彷彿強化成輕微的上癮症。研究顯,對獎酬的渴望讓節食者得以抗拒誘惑,嚴守節食計畫。渴望啟動了習慣迴路。
HsiflowHsiflow added a quotation
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要改掉舊習,必須讓提示與獎酬維持原狀,但加入新的慣性行為。黃金律簡單來說就是:沿用相同的提示訊號、相同的獎酬,就可看到慣性行為與行為模式出現變化。幾乎所有行為都可加以改造,只要提示訊號與獎酬維持原狀。
HsiflowHsiflow added a quotation
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要改掉舊習,必須讓提示與獎酬維持原狀,但加入新的慣性行為。黃金律簡單來說就是:沿用相同的提示訊號、相同的獎酬,就可看到慣性行為與行為模式出現變化。幾乎所有行為都可加以改造,只要提示訊號與獎酬維持原狀。
HsiflowHsiflow added a quotation
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習慣反轉訓練(Habit Reversal Training):認知訓練(Awareness Training)—找出提示訊號,對抗反應(Competing Response)—改變慣性行為。
HsiflowHsiflow added a quotation
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習慣反轉訓練(Habit Reversal Training):認知訓練(Awareness Training)—找出提示訊號,對抗反應(Competing Response)—改變慣性行為。
HsiflowHsiflow added a quotation
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反轉訓練專家Nathan Aaron:「這一切簡單得令人不可置信。只要察覺習慣的運作方式,以及清楚知道提示訊號和獎酬是什麼,你已成功了一半。你也許覺得改掉舊習沒那麼簡單,不過大腦裡的程式的確可以重新編寫,重點是抽絲剝繭,仔細剖析。」
HsiflowHsiflow added a quotation
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反轉訓練專家Nathan Aaron:「這一切簡單得令人不可置信。只要察覺習慣的運作方式,以及清楚知道提示訊號和獎酬是什麼,你已成功了一半。你也許覺得改掉舊習沒那麼簡單,不過大腦裡的程式的確可以重新編寫,重點是抽絲剝繭,仔細剖析。」