雙語文摘改變習慣的祕密的三個階段
改變行爲不可能一蹴而就，但並非無法實現。接下來，小編給大家準備了雙語文摘改變習慣的祕密的三個階段,歡迎大家參考與借鑑。
It’s summer. By now, you’ve either broken your New Year’s resolutions or successfully integrated them into your routines.
If you’re in the former group, you’re in luck. This is actually a terrific time to create new habits or to shed old ones. That’s because the important elements of habit change aren’t tied to a season. Moreover, the experience of failing to change can actually give you crucial information that will ensure victory the next time around.
For one, it’s important to begin the change process with what social scientists call “pre-contemplation,” or really thinking through the pros and cons of your current situation, what is keeping you in the bad habit, and what would be the benefit of changing. Such thinking helps make you aware of factors that might hold you back.
“People tend to fail because they start directly in the contemplating phase—they rethink their personal beliefs, capabilities, they start thinking, ‘I can do this, I can change jobs, I can update my resume.’ But what they haven’t done is become fully aware of the current situation and the consequences of continuing with what you’re doing,” says Sebastian Bailey, New York-area author of Mind-Gym: Achieve More by Thinking Differently.
Indeed, if you resolve to change your behavior at a time of year when you have time to plan—as opposed to when the Jan. 1 deadline encourages you to impulsively make resolutions—you’ll be better prepared to handle bumps in the road. When you know what made you falter in your resolve to stay off Facebook at work, for instance, you can craft a plan to sidestep that problem in the future. This is part of the third stage of habit change, which is preparation, according to Bailey.
In The Power of Habit, journalist Charles Duhigg explains habits as a combination of a trigger or cue that prompts us to act in a certain way, followed by a routine that culminates in a reward we receive from engaging in that habit. For example, if we have a habit of eating an afternoon snack, the cue may be seeing a colleague headed for the cafeteria, followed by the routine of joining him for biscotti and coffee, which give us the reward of a caffeine and sugar rush.
Once a habit has been established, the neural pathways in our brain associated with that habit cannot be eliminated; we can only form new ones by replacing the habit with a new routine. It’s important to examine your habits to understand what your motivation is; for instance, do you actually like that sugar and caffeine jolt? Or are you seeking social connection during the afternoon lull? That insight will give you the tools to change your habits.
If you have a habit of checking Twitter when you’re bored at work, try instead to do a quick set of pushups, go for a walk, chat with a neighbor, read a stack of piled-up journal articles, or do a crossword puzzle. Whichever of these activities helps distract you from Twitter is most closely addressing the need you’re trying to meet with a social media fix. The winning activity is the best candidate for a new routine that can be sandwiched between the cue and the reward, according to Duhigg.
Before you leap into habit change, Bailey recommends taking your time in the pre-contemplation, contemplation, and preparation stages. Think through what you need to do differently. You may discover that a smaller change is best. Bailey says he remembers a woman who was dying to find a job t another company, but when she started to explore her motivations, she realized she was simply bored with her role. If she took a similar job with a different employer, she would likely be just as dissatisfied. Instead, that woman made a lateral move and found greater job satisfaction without losing tenure or making a disruptive change of employer.
You need to arouse your emotions and connect to the strongest motivation you have to change. Perhaps a visual reminder on your office wall will help you stick to your goal. Find a way to believe that you can change.
“For personal change, it’s about understanding the problem and understanding the emotions around it. If people feel the problem strongly enough, they’ll do anything to solve it,” Bailey says.
夏天來了。到目前爲止，你可能已經放棄了自己的新年計劃，或者是成功地將其融入到日常工作和生活之中。
如果是前者，那麼你就非常幸運。現在正是培養新習慣，改掉舊習慣的絕佳時機。原因在於，改變習慣的重要因素與季節無關。此外，未能成功改變習慣的過往經歷，也可以讓你獲得關鍵信息，確保下一次嘗試取得成功。
開始改變之前，首先要經歷社會科學家們所稱的“懵懂期”，即認真思考當前狀況的利弊，你爲什麼堅持當前的壞習慣，改變能夠帶來哪些好處。這種思考可以幫助你發現可能阻礙你改變的因素。
著有《心靈健身房：求異思維爲你帶來更多》(Mind-Gym: Achieve More by Thinking Differently)一書的紐約作家塞巴斯蒂安•貝利表示：“人們之所以失敗，往往是由於他們直接進入‘深思階段’——反思自己的個人信念和能力，開始想：‘我可以做這個，我可以換工作，我可以更新簡歷。’但他們並沒有充分認識現狀，以及繼續當前行爲的後果。”
如果你在下定決心做出改變時，有足夠的時間進行規劃，而不是在每年一月一日這個最終期限的驅使下，衝動地做出決定，你便可以爲將來可能遇到的障礙做出更充分的準備。假如你決定在工作時遠離Facebook，只要你知道有哪些問題會妨礙你實現這個目標，你就可以精心制定一個計劃，在未來避開這些問題。這便是改變習慣的第三個階段，即貝利所說的“準備階段”。
在《習慣的力量》(The Power of Habit)一書中，記者查爾斯•杜希格將習慣解釋爲一組提示我們按某種方式行事的觸發點或信號，以及一種讓我們通過堅持這種習慣最終獲得回報的慣例。如果我們有吃下午點心的習慣，信號可能是看到同事去自助餐廳，隨後便形成了與他一起吃意式脆餅和咖啡的慣例，我們得到的回報是咖啡因和甜味刺激。
一旦形成了某種習慣，我們便無法清除與這種習慣相關的大腦神經通路;我們只能通過培養新的習慣取而代之。重要的是仔細審查你的習慣，瞭解這種習慣背後的動機;例如，你真的喜歡糖果和咖啡因帶來的刺激嗎?或者，你只是希望在下午短暫的休息時間拓展人脈?這種思考可以爲你的改變提供有力的工具。
如果你在上班無聊的時候習慣查看微博，可以嘗試做幾個俯臥撐、散步、與同事聊天、閱讀一些期刊文章，或玩填字遊戲，來代替這種習慣。只要這種活動能夠分散你對微博的注意力，它便可以最有效的解決對社交媒體上癮的問題。杜希格表示，有效的活動是可以夾在信號與回報之間的最佳新慣例。
在開始改變一種習慣之前，貝利建議拿出時間，完成“懵懂期”、“沉思期”和“準備期”這三個階段。認真想想自己需要做出什麼樣的改變。你可能會發現，更小幅度的變化或許纔是最佳選擇。貝利回憶稱，有一位女士迫切想在另外一家公司找到一份工作，但當她開始挖掘這種想法背後的動機時，她意識到自己只是對目前的職位感到厭煩。如果她在一家不同公司找一份類似的工作，她還是不會高興。因此，這位女士進行了一次橫向調動，獲得了更高的工作滿意度，既沒有遭受職業空白期，也沒有給僱主造成破壞性變化。
你需要激發自身的情緒，找出迫使你做出改變的最強烈的動機。在辦公室牆上的視覺提醒，可以幫助你堅持自己的目標。要想方設法讓自己相信，你可以改變。
貝利說道：“要改變個人行爲，你必須瞭解問題和與之相關的情緒。如果人們對問題的感受足夠強烈，他們就會想辦法去解決它。”
Set goals that require you to stretch yourself, but ones that you can believably reach. Stanford University Professor B.J. Fogg says one of the biggest challenges to lasting behavior change is overreaching on goals, rather than making small, sustainable changes in our daily routines and building on our success.
“Setting and tracking small, achievable weekly goals is the best way to change a long-term habit,” says Missy Jaeger, vice president of client success at the employee health and wellness firm Keas, noting that brain activity flares when you start moving your body.
Belief is a key part of successful habit change, Duhigg notes. “To modify a habit, you must decide to change it. You must know you have control and be self-conscious enough to use it,” he writes.
Research shows that if we anticipate obstacles and plan for them, we’re more likely to succeed. For instance, if you aim to have one networking meeting a week and someone cancels on you, consider having a back-up plan to use that time to reach out to other contacts. Or if you decide ahead of time that if you slip from your diet, you’ll jump right back into healthy eating, you could avoid the weeklong binge on doughnuts and burgers that you would’ve previously justified as “not counting” since you already broke your diet.
Habits are much easier to create or change if you have social support. Enlist colleagues and friends to change habits together, or in helping you stick to your goals. If your first Facebook post of the day is a resolution to stay off social media except for your lunch break, the fear of public shaming may keep you honest. Similarly, users of the Keas wellness gaming platform who joined a team during an employer-sponsored health challenge reported a 14% increase in exercise over the course of the three-month challenge.
“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,” Duhigg writes.
設定要求自我拓展的目標，但你必須確信這些目標是可以實現的。斯坦福大學教授B•J•福格表示，持續改變行爲最大的挑戰之一是目標設定過高，而不是在日常事務當中做出小的、可以持續的變化，並建立自信。
員工健康與福利公司Keas的客戶成功副總裁米西•耶格表示：“設定和跟蹤小的、可實現的周目標，是改變長期習慣的最佳方式。”他發現，當你行動起來時，大腦活動會變得更活躍。
杜希格表示，信心是成功改變舊習慣的關鍵所在。他寫道：“要改變一種習慣，你必須要有改變它的決心。你必須知道你有自控能力，並具備利用這種能力的自我意識。”
研究顯示，如果我們能預測障礙，併爲之做出規劃，我們便更有可能取得成功。例如，如果你打算每週參加一次聯誼會，但有人取消了你的資格，這時，你可以考慮備份計劃，利用這個時間去接觸其他人。或者，如果你提前決定，一旦在節食過程中“破戒”，便立刻重新堅持健康飲食，你便不會因爲一次“破戒”而認爲之前的堅持都“不算數”，於是一整週都在狂吃甜甜圈和漢堡。
如果能獲得社會支持，培養或改變一種習慣會變得更容易。邀請同事和朋友們一起改變習慣，或者幫助你堅持自己的目標。如果你某天的第一條Facebook信息是決心除了午餐休息時間外，遠離社交媒體，由於擔心被公開羞辱，你或許能堅持自己的決定。Keas健康遊戲平臺的用戶在一項由僱主發起的健康挑戰活動期間，加入了一個團隊。結果顯示，在爲期三個月的挑戰過程中，用戶的運動量增加了14%。
杜希格寫道：“證據很明顯：如果你想改變習慣，你必須找到它的替代品，如果你加入一個有相同目標的團隊，你的成功機率將大大提升。”
