Tiny Habits: The elements of behavior

Vocabulary

word	meaning	word	meaning
converge	汇合，相交	elliptical strider	椭圆机
stride	跨步	heart-wrenching	heartbreaking
fundraiser	筹款人	dubious	半信半疑的
account for	解释说明	regimen	养生之道
on the flip side	另一方面less positive side	banister	栏杆扶手
pedal	脚踏板	drastically	彻底地，激烈地
unicycle	单轮脚踏车	kick off	开始， 发起
stack the paper	整理一叠	nightstand	床头柜
leap	跳跃	pluck	拔，扯
vortex	旋涡	binge	狂欢，放纵
engrave	雕刻，铭记	bench-press	卧推
headstone	墓碑	plot	密谋，制定
annoyance	烦恼，打扰	wired in (brain)	深深嵌入，习惯于 be wired to
dial	（可以调节或调整的因素）调节	adrenaline	肾上腺素
impair	削弱，损害	dip	下沉
low-hanging fruit	容易实现的目标	bureau	书桌，办公室，办事处
prong	部分a two-pronged campaign/solution	tinker	小修改
short-circuit	绕过、快速阻止（行为）	iron grip	铁腕统治
playful	幽默的	reciprocity	互惠互利
attest	证明	tension	冲突
corrosive	有害的	disinfect	杀菌消毒
hypervigilant	敏感，警惕的	squeegee	橡胶刮水刷
rack	架子	shuffle	拖着脚走
theatrical	戏剧性的，表演的	impose	强制推行~ penalty/tax/values
tardy	行动缓慢的	fuss	烦忧
stomp	跺脚	save some grief	省掉麻烦
make a comment about		rewind	倒回
undermine	破坏，削弱	binge	狂欢放纵~ watch/ ~ drink
avid	狂热的	strenuous	费力的~ exercise
blockage	阻塞物	self-loathing	自我厌恶
zero in on sth	瞄准，聚焦于	stumble on	碰巧发现
solitary	单独的	nag	唠叨，使烦恼

Key Points

▶

When will a behavior happen?

When MAP converge at the same moment.

• M: Motivation, desire, do you want to do this?
• A: Ability, capacity, is it easy to complete this?
• P: Prompt, cue to do the behavior, what trigger you to do this?

▶

How to make a behavior easier or harder to do?

We use Fogg Behavior Model.

• A behavior happens when it is prompted above the Action Line.
• More motivated, more likely to do the behavior.
• Easier to do, more likely to do.
• A behavior becomes easier to do when repeated.
  

▶

How does prompt effect behaviors?

No prompt, no behavior, no matter what levels of motivation and ability.

▶

How to troubleshoot a behavior?

1. If there’s a prompt
2. If the person has the ability
3. If the person is motivated
   Why do we use this order?

• It will stops you from blaming yourself on lack of willpower or motivation.

We can use this behavior model to analyze our or other’s behaviors.

练习 #1: 找出戒掉坏习惯的路子

1. 写下3个想要戒掉的坏习惯。
2. 尝试给每个习惯想出一个移除信号的方法。
3. 尝试让每个习惯变得更难实现。
4. 尝试减少这个坏习惯的动力、想法。
5. 选出每个坏习惯的最好的解决方案。
6. 根据解决方案行动。

坏习惯	移除信号	更难完成	减少动力
早上起床晚	✅听到铃声拉开窗帘	前一天十二点前睡觉
晚上熬夜玩手机	✅躺下打开播客	晚上手机放远❌我想听播客睡觉	✅手机到点调成暗色模式
九点后吃夜宵	零食规整到抽屉里		吃过晚饭就刷牙