21天好习惯计划表（10月20日掌控习惯基本原理）

21天好习惯计划表（10月20日掌控习惯基本原理）Habits are mental shortcuts learned from experience. In a sense a habit is just a memory of the steps you previously followed to solve a problem in the past. Whenever the conditions are right you can draw on this memory and automatically apply the same solution.习惯简单来说，就是解决我们反复出现的问题的可靠方法。A habit is a behavior that has been repeated enough times to become automatic. The process of habit formation

共读《Atomic Habits 掌控习惯》（James Clear）。

四步培养好习惯

“Behaviors followed by satisfying consequences tend to be repeated and those that produce unpleasant consequences are less likely to be repeated.”

有满意结果的行为会不断被重复，产生不好结果的行为很少被重复。

1.WHY YOUR BRAIN BUILDS HABITS

A habit is a behavior that has been repeated enough times to become automatic. The process of habit formation begins with trial and error.

习惯是重复了足够多后变成了自动化的行为。习惯形成的过程始于不断尝试。

“Habits are simply reliable solutions to recurring problems in our environment.”

习惯简单来说，就是解决我们反复出现的问题的可靠方法。

Habits are mental shortcuts learned from experience. In a sense a habit is just a memory of the steps you previously followed to solve a problem in the past. Whenever the conditions are right you can draw on this memory and automatically apply the same solution.

习惯是从经验中形成的心理捷径。习惯只是只是你之前解决问题采取的步骤的记忆。只要条件合适，可以自动调用记忆去解决问题。

Whenever possible the conscious mind likes to pawn off tasks to the nonconscious mind to do automatically. This is precisely what happens when a habit is formed.

只要有可能，头脑会有意识地把一些任务交给无意识去自动完成。这正是习惯形成时会发生的情况。

Habits do not restrict freedom. They create it.

习惯不限制自由，而是创造了自由。

2. THE SCIENCE OF HOW HABITS WORK

The process of building a habit can be divided into four simple steps: cue craving response and reward.

建立习惯四步：线索，渴求，回应，奖励。

The cue triggers your brain to initiate a behavior.

第一步：这个线索触发你的大脑启动一个行为。

Cravings are the Second step and they are the motivational force behind every habit. Without some level of motivation or desire—without craving a change—we have no reason to act. What you crave is not the habit itself but the change in state it delivers.

第二步：渴求是习惯背后的动力。没有动机或欲望，不渴望改变，我们就不会去行动。渴求的不是习惯本身，而是习惯带来的状态变化。

习惯抽烟——带来解脱感。

习惯刷牙——清洁口腔的愉悦感。

The third step is the response. The response is the actual habit you perform which can take the form of a thought or an action. Whether a response occurs depends on how motivated you are and how much friction is associated with the behavior.

第三步：回应是你养成的实际习惯，形式可以是从思想上或者行动上。回应是否发生取决于你的动力，以及行动难易程度。

The response delivers a reward. Rewards are the end goal of every habit. The cue is about noticing the reward. The craving is about wanting the reward. The response is about obtaining the reward. We chase rewards because they serve two purposes: (1) they satisfy us and (2) they teach us.

第四步：回应带来回报。奖励是每个习惯的最终目标。线索是关于注意到奖励，渴求是关于想获得奖励，回应是关于获得奖励。我们追求奖励，是因为两个目的：满足我们，教导我们。

The first purpose of rewards is to satisfy your craving.

奖励的首要目的就是满足你的渴求。

Second rewards teach us which actions are worth remembering in the future.

奖励让我们记住行为。

In summary the cue triggers a craving which motivates a response which provides a reward which satisfies the craving and ultimately becomes associated with the cue. Together these four steps form a neurological feedback loop—cue craving response reward; cue craving response reward—that ultimately allows you to create automatic habits. This cycle is known as the habit loop.

总的来说，线索触发渴求，渴求激发回应，回应提供了奖励，满足了渴求，并最终与线索相关联。四个步骤形成了一个反馈回路，构成完整的习惯循环。

We can split these four steps into two phases: the problem phase and the solution phase. The problem phase includes the cue and the craving and it is when you realize that something needs to change. The solution phase includes the response and the reward and it is when you take action and achieve the change you desire.

四个步骤分成两个阶段：问题阶段（线索、渴求）和解决阶段（回应、奖励）。问题阶段是意识到有些事情需要改变，解决阶段是采取行动并实现想要的改变。

The purpose of every habit is to solve the problems you face.

每个习惯的目的都是解决面临的问题。