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Chapter Summary The inversion of the 3rd Law of Behavior Change is make it difficult. A commitment device is a choice you make in the present that locks in better behavior in the future. The ultimate way to lock in future behavior is to automate your habits. Onetime choices—like buying a better mattress or enrolling in an automatic savings plan—are single actions that automate your future habits and deliver increasing returns over time. Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior. HOW TO CREATE A GOOD HABIT The 1st Law: Make It Obvious 1.1: Fill out the Habits Scorecard. Write down your current habits to become aware of them. 1.2: Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].” 1.3: Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].” 1.4: Design your environment. Make the cues of good habits obvious and visible. The 2nd Law: Make It Attractive 2.1: Use temptation bundling. Pair an action you want to do with an action you need to do. 2.2: Join a culture where your desired behavior is the normal behavior. 2.3: Create a motivation ritual. Do something you enjoy immediately before a difficult habit. The 3rd Law: Make It Easy 3.1: Reduce friction. Decrease the number of steps between you and your good habits. 3.2: Prime the environment. Prepare your environment to make future actions easier. 3.3: Master the decisive moment. Optimize the small choices that deliver outsized impact. 3.4: Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less. 3.5: Automate your habits. Invest in technology and onetime purchases that lock in future behavior. The 4th Law: Make It Satisfying HOW TO BREAK A BAD HABIT Inversion of the 1st Law: Make It Invisible 1.5: Reduce exposure. Remove the cues of your bad habits from your environment. Inversion of the 2nd Law: Make It Unattractive 2.4: Reframe your mind-set. Highlight the benefits of avoiding your bad habits. Inversion of the 3rd Law: Make It Difficult 3.6: Increase friction. Increase the number of steps between you and your bad habits. 3.7: Use a commitment device. Restrict your future choices to the ones that benefit you. Inversion of the 4th Law: Make It Unsatisfying
章节总结。行为改变第三定律的反向用法是：让它变难。承诺装置是你在当下做出的一个选择，它会锁定未来更好的行为。锁定未来行为的终极方式，是让你的习惯自动化。一次性选择，比如买一张更好的床垫，或加入自动储蓄计划，是能够自动化未来习惯、并随着时间带来越来越多回报的单次行动。使用技术来自动化你的习惯，是保证正确行为发生的最可靠、最有效的方法。如何建立好习惯。第一定律：让它显而易见。1.1：填写习惯记分卡。写下你当前的习惯，从而意识到它们。1.2：使用执行意图：“我会在[时间]、[地点]做[行为]。”1.3：使用习惯叠加：“在[当前习惯]之后，我会做[新习惯]。”1.4：设计你的环境。让好习惯的提示明显且可见。第二定律：让它有吸引力。2.1：使用诱惑捆绑。把你想做的行动和你需要做的行动配对。2.2：加入一种文化，在那里你想要的行为就是正常行为。2.3：创造一个动机仪式。在困难习惯之前，立刻做一件你喜欢的事。第三定律：让它容易。3.1：减少阻力。减少你和好习惯之间的步骤数量。3.2：预先布置环境。准备好你的环境，让未来行动更容易。3.3：掌握决定性时刻。优化那些能带来超大影响的小选择。3.4：使用两分钟规则。缩小你的习惯，直到它们可以在两分钟或更短时间内完成。3.5：自动化你的习惯。投资于技术和一次性购买，锁定未来行为。第四定律：让它令人满足。如何打破坏习惯。第一定律的反向用法：让它不可见。1.5：减少暴露。把坏习惯的提示从你的环境中移除。第二定律的反向用法：让它没有吸引力。2.4：重新框定你的心态。突出避免坏习惯的好处。第三定律的反向用法：让它变难。3.6：增加阻力。增加你和坏习惯之间的步骤数量。3.7：使用承诺装置。把你未来的选择限制在那些对你有益的选项上。第四定律的反向用法：让它令人不满足。
Chapter Summary
章节总结。
The inversion of the 3rd Law of Behavior Change is make it difficult.
行为改变第三定律的反向用法是：让它变难。
inversion /ɪnˈvɜːrʒən/
the opposite or reversed form of something
Ex: This advice is an inversion of what most people try first.
例句翻译：这个建议和大多数人首先尝试的方法正好相反。
分析：inversion 表示反转、倒置，也就是把一个原则反过来使用。
Behavior Change /bɪˈheɪvjər tʃeɪndʒ/
the process of changing actions or habits
Ex: Behavior change becomes easier when the environment supports it.
例句翻译：当环境支持它时，行为改变会更容易。
分析：Behavior Change 指行为改变，是本书讨论习惯系统的核心概念。
A commitment device is a choice you make in the present that locks in better behavior in the future.
承诺装置是你在当下做出的一个选择，它会锁定未来更好的行为。
commitment device /kəˈmɪtmənt dɪˈvaɪs/
a choice that locks in future behavior
Ex: Paying for the class in advance is a commitment device.
例句翻译：提前付课费是一种承诺装置。
分析：commitment device 指承诺装置，让未来的自己更难偏离计划。
lock in /lɑːk ɪn/
to make something fixed or likely to continue
Ex: A weekly appointment can lock in your exercise habit.
例句翻译：每周预约可以锁定你的锻炼习惯。
分析：lock in 表示锁定，让某个行为更容易持续。
The ultimate way to lock in future behavior is to automate your habits.
锁定未来行为的终极方式，是让你的习惯自动化。
ultimate /ˈʌltɪmət/
the final or most important
Ex: The ultimate goal is to make the habit easy to repeat.
例句翻译：最终目标是让这个习惯容易重复。
分析：ultimate 表示最终的、终极的。
lock in /lɑːk ɪn/
to make something fixed or likely to continue
Ex: A weekly appointment can lock in your exercise habit.
例句翻译：每周预约可以锁定你的锻炼习惯。
分析：lock in 表示锁定，让某个行为更容易持续。
automate /ˈɔːtəmeɪt/
to make a process happen automatically
Ex: The app can automate reminders for your daily study.
例句翻译：这个应用可以自动发送每日学习提醒。
分析：automate 表示让流程自动化，减少手动操作。
Onetime choices—like buying a better mattress or enrolling in an automatic savings plan—are single actions that automate your future habits and deliver increasing returns over time.
一次性选择，比如买一张更好的床垫，或加入自动储蓄计划，是能够自动化未来习惯、并随着时间带来越来越多回报的单次行动。
onetime /ˈwʌn taɪm/
done once, not repeatedly
Ex: A one-time setup can save you time every week.
例句翻译：一次性的设置可以每周为你节省时间。
分析：onetime 或 one-time 表示一次性的。
mattress /ˈmætrəs/
the soft part of a bed you sleep on
Ex: A better mattress helped her sleep through the night.
例句翻译：更好的床垫帮助她整晚安睡。
分析：mattress 表示床垫。
enrolling /ɪnˈroʊlɪŋ/
officially joining a program
Ex: Enrolling in a course made him practice every week.
例句翻译：报名课程让他每周都练习。
分析：enrolling in 表示报名参加或加入。
automatic savings plan /ˌɔːtəˈmætɪk ˈseɪvɪŋz plæn/
a plan that saves money automatically
Ex: An automatic savings plan moves money before I can spend it.
例句翻译：自动储蓄计划会在我花钱前先转出一部分钱。
分析：automatic savings plan 指自动储蓄计划。
returns /rɪˈtɜːrnz/
benefits or rewards from an action
Ex: Small investments in sleep can bring big returns.
例句翻译：在睡眠上的小投入可以带来很大回报。
分析：returns 指回报、收益。
Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior.
使用技术来自动化你的习惯，是保证正确行为发生的最可靠、最有效的方法。
automate /ˈɔːtəmeɪt/
to make a process happen automatically
Ex: The app can automate reminders for your daily study.
例句翻译：这个应用可以自动发送每日学习提醒。
分析：automate 表示让流程自动化，减少手动操作。
reliable /rɪˈlaɪəbəl/
able to be trusted
Ex: A reliable system works even when you feel tired.
例句翻译：可靠的系统即使在你疲惫时也能发挥作用。
分析：reliable 表示可靠的。
effective /ɪˈfektɪv/
successful in producing the wanted result
Ex: This method is effective because it is easy to repeat.
例句翻译：这个方法有效，因为它容易重复。
分析：effective 表示有效的。
guarantee /ˌɡærənˈtiː/
to make sure something happens
Ex: Preparing your clothes can help guarantee a morning run.
例句翻译：提前准备好衣服有助于确保晨跑发生。
分析：guarantee 表示保证、确保。
HOW TO CREATE A GOOD HABIT
如何建立好习惯。
The 1st Law: Make It Obvious
第一定律：让它显而易见。
1.1: Fill out the Habits Scorecard. Write down your current habits to become aware of them.
1.1：填写习惯记分卡。写下你当前的习惯，从而意识到它们。
Habits Scorecard /ˈhæbɪts ˈskɔːrkɑːrd/
a list used to notice current habits
Ex: A Habits Scorecard helps you see what you do each day.
例句翻译：习惯记分卡能帮助你看见自己每天做了什么。
分析：Habits Scorecard 是习惯记分卡，用来觉察现有习惯。
1.2: Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].”
1.2：使用执行意图：“我会在[时间]、[地点]做[行为]。”
implementation intentions /ˌɪmplɪmenˈteɪʃən ɪnˈtenʃənz/
specific plans for when and where to act
Ex: Implementation intentions turn a vague goal into a clear plan.
例句翻译：执行意图会把模糊目标变成清晰计划。
分析：implementation intentions 指执行意图，常写成“我将在何时何地做什么”。
1.3: Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].”
1.3：使用习惯叠加：“在[当前习惯]之后，我会做[新习惯]。”
habit stacking /ˈhæbɪt ˈstækɪŋ/
linking a new habit to a current habit
Ex: Habit stacking helped me read after breakfast.
例句翻译：习惯叠加帮助我在早餐后阅读。
分析：habit stacking 指把新习惯接在已有习惯后面。
1.4: Design your environment. Make the cues of good habits obvious and visible.
1.4：设计你的环境。让好习惯的提示明显且可见。
cues /kjuːz/
signals that trigger a behavior
Ex: Leaving a book on the pillow creates a cue to read.
例句翻译：把书放在枕头上会创造一个阅读提示。
分析：cues 指提示、线索，会触发某个行为。
The 2nd Law: Make It Attractive
第二定律：让它有吸引力。
2.1: Use temptation bundling. Pair an action you want to do with an action you need to do.
2.1：使用诱惑捆绑。把你想做的行动和你需要做的行动配对。
temptation bundling /tempˈteɪʃən ˈbʌndlɪŋ/
pairing something wanted with something needed
Ex: Temptation bundling lets me listen to music only while cleaning.
例句翻译：诱惑捆绑让我只在打扫时听音乐。
分析：temptation bundling 指诱惑捆绑，把想做的事和需要做的事配在一起。
2.2: Join a culture where your desired behavior is the normal behavior.
2.2：加入一种文化，在那里你想要的行为就是正常行为。
desired /dɪˈzaɪərd/
wanted or hoped for
Ex: Your desired behavior should be easy to start.
例句翻译：你想要的行为应该容易开始。
分析：desired 表示想要的、期望的。
2.3: Create a motivation ritual. Do something you enjoy immediately before a difficult habit.
2.3：创造一个动机仪式。在困难习惯之前，立刻做一件你喜欢的事。
motivation ritual /ˌmoʊtɪˈveɪʃən ˈrɪtʃuəl/
a small routine that prepares you to act
Ex: A short playlist became her motivation ritual before writing.
例句翻译：一小段播放列表成了她写作前的动机仪式。
分析：motivation ritual 指动机仪式，用一个固定动作帮助自己进入状态。
The 3rd Law: Make It Easy
第三定律：让它容易。
3.1: Reduce friction. Decrease the number of steps between you and your good habits.
3.1：减少阻力。减少你和好习惯之间的步骤数量。
friction /ˈfrɪkʃən/
difficulty that slows an action down
Ex: Putting snacks on a high shelf adds friction.
例句翻译：把零食放到高处会增加阻力。
分析：friction 在习惯语境中指让行为变麻烦的阻力。
3.2: Prime the environment. Prepare your environment to make future actions easier.
3.2：预先布置环境。准备好你的环境，让未来行动更容易。
prime /praɪm/
to prepare something for later action
Ex: I prime my desk by opening my notebook before bed.
例句翻译：睡前我打开笔记本，提前布置好书桌。
分析：prime 表示预先准备，让后续行动更容易。
3.3: Master the decisive moment. Optimize the small choices that deliver outsized impact.
3.3：掌握决定性时刻。优化那些能带来超大影响的小选择。
decisive moment /dɪˈsaɪsɪv ˈmoʊmənt/
a small choice that strongly shapes what happens next
Ex: Putting on running shoes is the decisive moment for my workout.
例句翻译：穿上跑鞋是我开始锻炼的决定性时刻。
分析：decisive moment 指决定性时刻，一个小选择会带动后续行为。
optimize /ˈɑːptɪmaɪz/
to make something work as well as possible
Ex: Optimize your morning by preparing breakfast the night before.
例句翻译：前一晚准备早餐，可以优化你的早晨。
分析：optimize 表示优化。
outsized impact /ˌaʊtˈsaɪzd ˈɪmpækt/
an effect that is larger than expected
Ex: A small checklist can have an outsized impact on focus.
例句翻译：一张小清单可能对专注产生超大影响。
分析：outsized impact 指超出体量的巨大影响。
3.4: Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less.
3.4：使用两分钟规则。缩小你的习惯，直到它们可以在两分钟或更短时间内完成。
downscale /ˈdaʊnskeɪl/
to make something smaller or simpler
Ex: Downscale the workout until it feels easy to begin.
例句翻译：把锻炼缩小到容易开始的程度。
分析：downscale 表示缩小规模、降低难度。
3.5: Automate your habits. Invest in technology and onetime purchases that lock in future behavior.
3.5：自动化你的习惯。投资于技术和一次性购买，锁定未来行为。
automate /ˈɔːtəmeɪt/
to make a process happen automatically
Ex: The app can automate reminders for your daily study.
例句翻译：这个应用可以自动发送每日学习提醒。
分析：automate 表示让流程自动化，减少手动操作。
onetime /ˈwʌn taɪm/
done once, not repeatedly
Ex: A one-time setup can save you time every week.
例句翻译：一次性的设置可以每周为你节省时间。
分析：onetime 或 one-time 表示一次性的。
lock in /lɑːk ɪn/
to make something fixed or likely to continue
Ex: A weekly appointment can lock in your exercise habit.
例句翻译：每周预约可以锁定你的锻炼习惯。
分析：lock in 表示锁定，让某个行为更容易持续。
The 4th Law: Make It Satisfying
第四定律：让它令人满足。
satisfying /ˈsætɪsfaɪɪŋ/
giving pleasure or a sense of completion
Ex: Checking off a task feels satisfying.
例句翻译：划掉一项任务会让人有满足感。
分析：satisfying 表示令人满足的。
HOW TO BREAK A BAD HABIT
如何打破坏习惯。
Inversion of the 1st Law: Make It Invisible
第一定律的反向用法：让它不可见。
invisible /ɪnˈvɪzəbəl/
not able to be seen
Ex: Putting cookies in a drawer makes them almost invisible.
例句翻译：把饼干放进抽屉会让它们几乎不可见。
分析：invisible 表示不可见的。
1.5: Reduce exposure. Remove the cues of your bad habits from your environment.
1.5：减少暴露。把坏习惯的提示从你的环境中移除。
exposure /ɪkˈspoʊʒər/
contact with something
Ex: Reducing exposure to ads helped her spend less.
例句翻译：减少接触广告帮助她少花钱。
分析：exposure 表示暴露、接触。
cues /kjuːz/
signals that trigger a behavior
Ex: Leaving a book on the pillow creates a cue to read.
例句翻译：把书放在枕头上会创造一个阅读提示。
分析：cues 指提示、线索，会触发某个行为。
Inversion of the 2nd Law: Make It Unattractive
第二定律的反向用法：让它没有吸引力。
unattractive /ˌʌnəˈtræktɪv/
not appealing
Ex: The habit became unattractive after he learned the real cost.
例句翻译：了解真实代价后，这个习惯变得没有吸引力。
分析：unattractive 表示没有吸引力的。
2.4: Reframe your mind-set. Highlight the benefits of avoiding your bad habits.
2.4：重新框定你的心态。突出避免坏习惯的好处。
reframe /ˌriːˈfreɪm/
to look at something in a new way
Ex: Reframe exercise as energy, not punishment.
例句翻译：把锻炼重新理解为获得能量，而不是惩罚。
分析：reframe 表示重新框定、换一种角度理解。
mind-set /ˈmaɪndset/
a way of thinking
Ex: A growth mind-set makes mistakes easier to handle.
例句翻译：成长型心态让错误更容易被接受。
分析：mind-set 表示心态、思维方式。
highlight /ˈhaɪlaɪt/
to emphasize something
Ex: Highlight the benefit before you start a hard task.
例句翻译：开始困难任务前，先强调它的好处。
分析：highlight 表示突出、强调。
Inversion of the 3rd Law: Make It Difficult
第三定律的反向用法：让它变难。
3.6: Increase friction. Increase the number of steps between you and your bad habits.
3.6：增加阻力。增加你和坏习惯之间的步骤数量。
friction /ˈfrɪkʃən/
difficulty that slows an action down
Ex: Putting snacks on a high shelf adds friction.
例句翻译：把零食放到高处会增加阻力。
分析：friction 在习惯语境中指让行为变麻烦的阻力。
3.7: Use a commitment device. Restrict your future choices to the ones that benefit you.
3.7：使用承诺装置。把你未来的选择限制在那些对你有益的选项上。
commitment device /kəˈmɪtmənt dɪˈvaɪs/
a choice that locks in future behavior
Ex: Paying for the class in advance is a commitment device.
例句翻译：提前付课费是一种承诺装置。
分析：commitment device 指承诺装置，让未来的自己更难偏离计划。
restrict /rɪˈstrɪkt/
to limit what someone can do
Ex: The app restricts access after ten o’clock.
例句翻译：这个应用在十点后限制访问。
分析：restrict 表示限制。
Inversion of the 4th Law: Make It Unsatisfying
第四定律的反向用法：让它令人不满足。
unsatisfying /ʌnˈsætɪsfaɪɪŋ/
not giving pleasure or satisfaction
Ex: A cold shower made the bad habit feel unsatisfying.
例句翻译：冷水澡让这个坏习惯变得不令人满足。
分析：unsatisfying 表示不令人满足的。
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