閱讀筆記＆雜思：詹姆斯．克利爾《三十天養成好習慣》【第六課】

30 Days to Better Habits

• 此系列內容來自詹姆斯．克利爾的免費郵件課程，使用其著作《Atomic Habits 原子習慣》的理論基礎，旨在30天內提供以下的資訊：
  Ｖ 消除習慣養成中可能產生的任何疑問
  Ｖ 獲得採取行動所需的工具與策略
  Ｖ 學習任何習慣養成都能適用的架構
• 這章再次提及環境對於習慣培養的重要性，強調「如果沒有一個合適的環境，人們很難採取行動」，我個人是認同的，我在越南宿舍的房間就在健身房的正上方，以地理環境來說，是最好建立健身習慣的所在，但搬進這房間快要兩年，我還是沒辦法鍛鍊出每天、甚至每週跑步的習慣。
  仔細剖析失敗的原因，主要在於「我不喜歡在隨時都有他人會出現的環境下運動」，我不喜歡他人的目光，也不想為此社交，所以當運動只能在開放空間＆會遇到熟人情況下，我更可能選擇放棄。反之，在家裡的這段時間，健身環成為我的好夥伴，因為我往往是在家裡沒有其他人＋空間可以由我自由支配的情況下行事，這習慣建立起來就容易得多。

Prime Your Environment to Make Future Habits Easy
優化你的環境，讓未來的習慣養成更輕鬆

Lesson 6 of 11
第六堂課

Prime Your Environment to Make Future Habits Easy
優化你的環境，讓未來的習慣養成更輕鬆

Sometimes readers ask me if it’s better to focus on one habit at a time or to build multiple habits. My answer is nearly always to focus on one habit. Not only is this simpler, but it also addresses an often overlooked aspect of habit formation: when you’re building one habit, you’re often building multiple habits.
有時讀者會問我，在一段時間中專注於建立一個習慣比較好，還是多個習慣並進比較好。對此，我的答案幾乎都是專注於一個習慣。這不只是因為單一習慣的建立比較簡單，也也助於解決在習慣養成時常常被輕忽的角度：當你在建立一個新習慣時，你往往也在建立好幾個新習慣。

Take the habit of eating healthier. There are actually a variety of habits involved in this process. You have to build the habit of going to the grocery store and shopping for new items, the habit of meal planning and deciding what to eat each week, the habit of chopping and prepping food each night, the habit of cleaning up after the meal, and so on. Eating a healthy meal is actually the easiest part. It’s often the preparation that causes you to quit. 
舉例來說，你想要吃得健康一點，有各式各樣的習慣涵蓋在這個「吃得健康」的過程裡頭。首先，你必須建立到果菜市場及購買新物品的習慣，其次是計畫且決定當週要實用的餐點的習慣，再者是每晚備菜的習慣，然後是餐後整理環境的習慣⋯⋯等等。吃一頓健康餐實際是整個過程中最容易的一部分，向來都是那些冗長的準備流程讓你卻步。

This is true for many habits – not just eating healthy. One way to increase the odds that your habits will be performed is to walk into an environment that is ready for the habit. 
I call this strategy “priming the environment.” That is, creating an environment that favors the habit that you’re trying to build. 
這同樣適用於其他習慣——不僅僅是想要吃得健康。有一個方法能提高你實踐習慣的機率，就是去看看已經準備好可以建立這個習慣的環境。
我稱這個策略為「環境優化」，如同字面意義，創造一個符合你想要建立的習慣的喜好的環境。

Environment design, as we discussed in Lesson 4, makes the cues of good habits more obvious. Reducing friction, as discussed in Lesson 5, makes performing habits in the moment easier. 
Priming the environment adds one more layer: it’s a way to make your future habits easier. 
如同我們在第四堂課提過的，環境設計將好習慣的提示變得明眼可見；第五堂課提到減少阻力，則讓實踐習慣的當下容易一些；而優化環境，是為了更上一層樓：是為了讓你未來培養習慣時更容易一些。

Here are some examples:

• Want to meditate more? Set up a comfortable, quiet place in your home where you practice meditation. 
• Want to encourage your children to read more? Help them make a reading nook in their bedroom with some comfy pillows and plenty of age-appropriate reading material. 
• Want to paint more? Set up your easel, paints, and brushes beforehand so you can walk in and get straight to work. 
• Want to sleep better and develop a wind-down routine? Move your phone charger out of the bedroom and place a white noise machine, your favorite candle, and a couple of books on your nightstand. 

這裡有幾個例子：

• 你想要花更多時間冥想？在家裡準備一個舒適的、安靜的空間，讓你可以好好冥想
• 你想要鼓勵孩子多閱讀？幫他們在寢室裡用舒適的抱枕及適合他們年紀的讀物鋪個「閱讀小角落」
• 你想要多畫一點作品？事先預備好你的畫架、顏料及筆刷，你就可以立刻上手作業（＊如果是電繪，就是準備好電繪版、電繪筆，和一套適合電繪的桌椅）
• 你想要增進睡眠品質，建立比較緩和的日常步調？將你的手機充電器拿出寢室，在床頭櫃上放一台白噪音機、你最喜歡的蠟燭和一些書（＊若不青睞白噪音，或許也能放台藍芽音響播綠鋼琴等）

Whenever you organize a space for its intended purpose, you are priming it to make your future actions easy. Now your environment is ready for immediate use the next time around. 
Whether we are approaching behavior change as an individual, a parent, a coach, or a leader, we should ask ourselves the same questions: “How can we design a world where it’s easy to do what’s right? How can we prime our environments so our future habits are easier?” 
Ideally, the actions that matter most should also be the actions that are easiest to do.
一旦你為特定目的準備好空間，你就會優化它，將它變得能讓你未來的行為實踐起來更輕鬆的樣子。現在你的環境已經準備好了，隨時都能為下一輪實踐派上用場。
無論我們試圖效仿特定人士、父母、教練或領導者改變自身行為，我們應該捫心自問：「我們該怎麼創造一個可以輕輕鬆鬆地做正確的事的世界？我們可以怎麼優化環境，讓我們未來在塑造習慣更容易一些？」
理想上，這些具有重大影響性的行動，正應該是那些最容易著手的行動。

Week 2 Summary

• If you want to make a habit a big part of your life, you need to make the cue a big part of your environment.
• The less friction associated with a habit, the more likely it is to occur. Create an environment where doing the right thing is as easy as possible. You want to make your good habits the path of least resistance.
• One way to increase the odds that your habits will be performed is to walk into an environment that is ready for the habit. Whenever you organize a space for its intended purpose, you are priming it to make your future actions easy. 

Week 2 Progress Check-In

• It is now the end of the second week. At this point, you have a two-minute habit, a clear plan for where and when to add that habit into your life, and a series of small environmental changes that make it easier to stick to your habit each day. 

​

That's all for Lesson 6. See you in the next lesson,

James Clear
​Author of Atomic Habits and keynote speaker​​

第二週總結

• 如果你想要將習慣變成生活重要的一部分，你需要將（這個習慣的）提示變成生活重要的一部分。
• 通往習慣的道路上有越少阻力，你就越有可能去實踐它。創造一個能越容易做正確的事越好的環境，你想要將好習慣的養成建立在一條最少阻力的康莊大道上。
• 增進實踐你的習慣的機會之一在於，親自走訪已經準備好迎接那個習慣的環境。一旦你為特定目的準備好空間，你就能優化它讓未來的實踐更加容易。

第二週進程回顧

• 來到第二週的尾聲。在這個時刻，你有了兩分鐘習慣、一個明確將習慣融入日常作息的「何時何地」計畫，以及一系列微小卻能讓習慣養成更容易的環境改變

這就是第六課的全部了，期待下一堂課再見。

詹姆斯．克利爾
《原子習慣》作者與keynote講者

​Helpful bonuses and downloads

• ​Workbook – This 18-page PDF includes an action checklist (including templates for key strategies) for each lesson of the course, plus lesson summaries and a key terms dictionary. 
• ​Examples Database – The examples database is a Google Sheet of 140+ examples of how to implement each strategy covered in this course for dozens of different habits. 

References and further reading

• For more on priming the environment, see Chapter 12 of Atomic Habits.

能幫上忙的可下載資源

• ​Workbook – 這是一份18頁的PDF檔，內容包括一份每一堂課的行動檢查表（內有關鍵策略的範本），加上課程統整與專有名詞辭典。
• ​Examples Database – 這是一個內有超過140個策略應用實例的Google表單，每個策略都適用於數十種不同的習慣培養。 

參考資料與其他文本

• 更多環境優化的詳細說明，請參見《原子習慣》第12章