閱讀筆記＆雜思：詹姆斯．克利爾《三十天養成好習慣》【第七課】

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
• 這章以人性的角度傳達「熱情消耗是人之常情」的概念，提供一些可以維繫動力的小撇步供讀者參考。
  翻譯到「我只會在算下週預算時去我最愛的咖啡廳」時忍不住笑出來，因為在荷蘭，coffee shop指的是販售大麻的地方，cafe才是一般認定的咖啡廳⋯⋯well，「我只會在計算下週可支出金額時去乎根麻」聽來也合理啦，不是嗎XD
  邊呼一邊算出來的結果合不合理另論另外，文末參考資料的Cycflix我先前就有耳聞，在此放一下相關報導，給大家一點誘惑捆綁法的概念。

Two Strategies to Combat Fading Motivation
對抗逐漸消失的動力的兩大策略

Lesson 7 of 11
第七堂課

Two Strategies to Combat Fading Motivation
對抗逐漸消失的動力的兩大策略

Welcome to Week 3. By this point in the course, you know the desired identity you’re trying to build and you have an implementation intention for inserting this small habit into your daily routine. You may have also made a few environment design changes that help nudge things along. 
The expectation is that you have performed your habit at least 5-10 times by this point. 
歡迎來到第三週。在這堂課當即，你知道你試圖建立的自我認同身份，也有了足以將小習慣融入日常生活的執行意向，也可能已經做了幾個環境再造的改善、想讓事情進行得更順利。
我們期望在這個時候，你已經至少執行了5到10次你想建立的習慣。

It’s possible that what we have covered so far is all you need to build a new habit. And, if so, that’s fine. The whole point of this course is to get you results. If it’s working, then it’s working. There’s no need to make it more complex than it needs to be. 
However, you may have noticed that you started strong and were feeling motivated but have since fallen off course and struggled to complete your habit more than once or twice. 
很可能過去幾週的課程，已涵蓋了你培養新習慣所需的所有要素，若是如此，那很好，因為這門課的重點在於達到你想要的結果；如果這些策略可行，那就可行，沒必要複雜化那些你所需的。
然而，你也可能注意到，在強勁起步後感覺動力直線下滑，甚至有一兩次很難完成你的習慣。

This decline in motivation is something that everyone experiences from time to time. In many areas of life, we assume that if we put in a little bit of effort, we’ll get a little bit of results. So, naturally, when we’re trying our best and putting in a lot of effort, we think we should get a lot of results. 
But habits don’t really work this way. Rather than having some linear relationship with achievement, habits tend to have more of a compound growth curve. The greatest returns are delayed. This gap between what we expect and what we experience is what I refer to as the “plateau of latent potential.” 
動力的消失是每個人都會經歷的過程。在人生的很多領域，我們總設想，如果多努力一點，我們就會得到多一點結果。因此，自然而然地，當我們盡最大的努力投入其中時，也期望我們能得到很豐碩的結果。
但習慣的養成不是這麼一回事的。相較於線性關係，習慣的建立跟成果更偏向複合性的成長曲線，最大的回報總發生在後半段，而「我們所期望的」與「我們所經歷的」之間的落差，我稱為「潛伏之力的停滯期」。

This plateau plays a role in any journey of improvement. You’re putting in work each day, but you feel stuck in this valley of death. You’re accumulating potential, but it hasn’t been released yet. It’s all effort, and no reward. This can be a frustrating experience, and you need something to help you stick with it while you’re waiting for the long-term rewards to accumulate.
I’d like to share two strategies you can employ to stick with a habit when your motivation begins to fade. 
這停滯期在所有的進步過程中都扮演相當重要的角色。你每天盡力投入，但你總覺自己卡在這個死亡之谷中無法動彈；你計算了種種潛能，但成果就是還不見起色，一切都是不見報酬的無止盡投入。這是很讓人挫敗的體驗，因此在等待這個長期報酬時，你需要幫助你堅持下去的東西。
我想分享兩個在你感覺動力開始下降時，用以堅持下去的策略。

The first is called “temptation bundling.” 
Temptation bundling works by linking an action you want to do with an action you need to do. You’re more likely to find a behavior attractive if you get to do one of your favorite things at the same time. 
Perhaps you want to watch your favorite TV show, but you really need to fold a basket of laundry. Using temptation bundling, you could only watch that show when you are folding laundry.
Of course, some people find it hard to implement these strategies. When you know you can watch a show anytime without folding the laundry, it becomes easy to skip the “need to do” part and jump straight to the “want to do” portion. Thankfully, you can also use temptation bundling to make the process itself more enjoyable rather than only allowing yourself to enjoy something at certain times.
第一個策略稱為「誘惑捆綁法」。
誘惑捆綁法就是結合「你想要做的事」與「你需要做的事」，當你可以同時做一件你喜歡的事情時，你會覺得這個任務（需要做的事／行為／任務）吸引人得多。
或許當你想要看最喜歡的電視劇時，不巧正好要摺一籮筐的衣服；那你就能使用誘惑捆綁法，規定你只能在摺衣服時看那部電視劇。
當然，有些人會發現他們很難執行這些策略。當你知道你明明可以在不摺衣服時看電視劇，就很容易跳過完成「必須做的事」、直接做你「想要做的事」。讓人慶幸的是，你同樣可以用誘惑捆綁法將這過程變得比只在特定時間享受特定事物更有趣。

Maybe you want to indulge in a few pieces of your favorite candy, but you need to work on your book manuscript. Solution: only allow yourself to eat your favorite candy when you sit down to work on your book. 
Maybe you want to chat and gossip with your friend, but you both need to get in shape. Using temptation bundling, you could plan gym or park dates with your friend so you can talk and get in shape together. Save your chats for when you’re walking.
Maybe you want to read romance novels, but you need to meal prep. Solution: Listen to books on Audible while you prep healthy meals for the week. 
可能你想要放縱享受幾顆你最喜歡的糖果，但你必須寫稿，這解法就是：只可以在坐下來寫作時，吃你最喜歡的糖果。
或許你想要跟朋友八卦閒聊，但你們倆都需要塑身；用誘惑捆綁法，你可以跟朋友計畫一個健身房或公園之約，你們就可以在聊天的同時健身，也可以將話題留給你們的散步時光。
也或許你想要讀點羅曼史小說，但你必須要備菜；解決方式是：在你準備一整週的健康餐時聽羅曼史小說的有聲書。

In other words, even if you don’t really want to fold laundry or work on your book or workout or meal prep, you’ll become conditioned to do it if it means you get to do something you really want to do along the way.
To utilize this strategy for yourself, you can use this formula: 
“I will only [HABIT I WANT TO DO] when I [HABIT I NEED TO DO].”
換句話說，即便你真的不想摺衣服、寫稿、健身或備菜，你也有條件在這過程中做你真正想做的事。
你可以用以下公式來運用這個策略：
「我只會在做[我需要做的事]時，做[我想做的事]。」

Let’s look at some examples. 

• I will only get a pedicure when I am processing overdue work emails. 
• I will only eat my favorite snack when I’m studying French. 
• I will only visit my favorite coffee shop when I’m making my budget for the next week. 

我們來看看幾個範例：

• 我只會在處理過期的工作信件時去做腳療
• 我只會在讀法文時吃我喜歡的零食
• 我只會在算下週預算時去我最愛的咖啡廳

The second strategy you can use to boost your motivation is referred to as a “commitment device.” 
A commitment device is a choice you make in the present that locks in your actions in the future. 
For example, some exercise classes enforce a strict policy where you cannot cancel within 10 hours of your class. In this way, the gym creates a commitment device: the act of signing up for the class locks in your future action.
你可以用來振奮志氣的第二個策略我稱為「承諾機制」。
承諾機制是你當下做來鎖定未來行動的決定。
舉例來說，有些健身課嚴格規定你不能在課程10小時內取消預約，就這個角度上，健身房建立了一個承諾機制：登記課程一舉鎖定了你的未來行為。

There are many ways to create a commitment device in your own life.

• Use a website blocker to lock you out of distracting websites. Or, delete distracting apps off your phone. 
• When you go to the doctor or dentist, always schedule your next appointment before you leave. Now it’s on your calendar. 
• Leave your phone at home when you’re going to an important meeting or going to catch up with a friend or loved one so it can’t distract you. 
• Host a monthly book club or “wine night” with friends so you’re forced to tidy up your home each month. 
• Use an automated savings program that takes money from your paycheck and moves it to a separate account every month. 

還有很多方式能在你的生活中建立承諾機制：

• 用網頁攔截程式將會讓你分心的網頁鎖住，或者，將你手機中會讓人分心的應用程式刪掉
• 當你去看醫生或牙醫時，離開前預約下一次回診的時間，這樣你就有了固定排程
• 當你前往重要的會議，或者探訪親友想要深聊一會兒時，把手機放在家裡就能避免分心
• 與朋友主辦每月讀書會或「美酒之夜」，你就會強迫自己每個月都要打掃家裡
• 為你的帳單設定每月自動存款機制，並且分開存款帳戶

A well-structured commitment device requires you to put in more work to get out of the good habit than to get started on it. 
Temptation bundling and commitment devices are two helpful strategies that may enable you to get over the hump and build a habit that lasts. 

一個設計良好的承諾機制會使你比起運作這個好習慣，需要付出更多才能順利擺脫它。
誘惑捆綁法與承諾機制是兩種能在你熱情消卻時，幫忙度過難關、堅持下去的策略。

That's all for Lesson 7. See you in the next lesson,

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

這就是第七課的全部了，期待下一堂課再見。

詹姆斯．克利爾
《原子習慣》作者與keynote講者

​ Progress Check-In

At this stage of the course, you should have the basic structure of your habits figured out and your environment should be aligned with your goals. If you’re still having trouble getting started, though, strategies like temptation bundling and commitment devices can be used to add an extra layer of incentive on top of your habit. 

Helpful bonuses and downloads

• ​Temptation Bundling template – Use this template to write down a temptation bundle for your habit. 
• ​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 the plateau of latent potential, see Chapter 1 of Atomic Habits. 
• For more on temptation bundling, see Chapter 8 of Atomic Habits. 
• For more on commitment devices, see Chapter 14 of Atomic Habits. 
• Temptation Bundling: Katherine L Milkman et al. “Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling.” Management science vol. 60,2 (2014): 283-299. doi:10.1287/mnsc.2013.1784; Hackster Staff, “Netflix and Cycle!,” Hackster, July 12, 2017; “Cycflix: Exercise Powered Entertainment,”Roboro, July 8, 2017.
• Commitment Devices: Gharad Bryan, Dean Karlan, and Scott Nelson, “Commitment Devices,” Annual Review of Economics 2, no. 1 (2010), doi:10.1146/annurev.economics.102308.124324.

章節回顧

在這個階段，你應該已經有個你想要建立的習慣的初步結構，並且知曉你的環境必須與你的目標一致。如果你仍對要如何開始束手無措，像誘惑捆綁法與承諾機制的策略可以為你的習慣增加額外層次的誘因。

能幫上忙的可下載資源

• ​Temptation Bundling template – 用這個範本寫下你的習慣的誘惑捆綁法吧。
• ​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

• 潛伏之力的停滯期的詳細說明，請參見《原子習慣》第1章
• 誘惑捆綁法的詳細說明，請參見《原子習慣》第8章
• 承諾機制的詳細說明，請參見《原子習慣》第14章
• 誘惑捆綁法：凱瑟琳・L・米爾克曼等人共同撰寫的論文〈在健身房中挾持《飢餓遊戲》的人質：誘惑捆綁法的評估〉，收錄於《管理科學》第六十輯，第二集，2014年；Hackster團隊的專欄文章〈網飛和單車！〉，2017年7月12日；Roboro的影片〈網飛單車機：運動驅動的娛樂〉，2017年7月8日
• 承諾機制：加拉德・布萊恩、狄恩・卡蘭與史考特・尼爾森等人共同撰寫的論文〈承諾機制〉，收錄於《經濟學年度評論》第二輯，第一集，2010年

（註：上述文章與影片名稱皆為暫譯）