#100Days-9 环境才是养成习惯的利器，核心原理是Make the cues of your good habits obvious and the cues of your bad habits invisible.

习惯的特点

习惯有两个特点

1. unconsciously，是无意识的行为，是自动执行的，也就是没过脑子就做了。
2. 不管是好习惯还是坏习惯，某种程度上能够让我们获得好处。不一样的是，好习惯，在当下和长远都有益; 坏习惯在当下满足我们，在长远有坏处。

第一个特点，无意识的行为，自动执行，有一个好处是不用耗脑力，可以专注去做别的事情，但是这也有个问题，因为自动执行，所以我们也没有办法提升它。

第一步先让自己的习惯变得有意识

所以改变习惯的第一步，应该是去关注到自己的习惯。有两个方法可以让你关注到自己的习惯。

1. pointing and calling，比如出门的时候，说出声音来，我要戴上钥匙、证件、纸巾、充电宝等等，让这种口语化的方法拉回自己的意识。
2. habit scorecards，列出自己当前的习惯，并进行标记，用”-“标记要改掉的坏习惯，”+“标记好习惯，”=“表示中性的习惯。

列出habit scorecards并进行分析后，我们应该知道自己要养成什么好习惯，要去掉什么坏习惯。然后就是要想办法改变习惯了。

改变环境才能彻底改变习惯

改变的原理就是通过改变环境让好习惯的提示显而易见，让坏习惯的提示远离视线。我们实际上是被视觉深深影响的动物，所以让和坏习惯有关的东西不要出现在我们面前就很有用，如果不改变环境，让自己总是处于充满诱惑的环境，需要不断通过意志力去抵抗诱惑，那就很难彻底养成好习惯。

让好习惯的提示obvious

The most powerful of all human sensory abilities, however, is vision. The human body has about eleven million sensory receptors. Approximately ten million of those are dedicated to sight. Some experts estimate that half of the brain’s resources are used on vision. Given that we are more dependent on vision than on any other sense, it should come as no surprise that visual cues are the greatest catalyst of our behavior. For this reason, a small change in what you see can lead to a big shift in what you do. As a result, you can imagine how important it is to live and work in environments that are filled with productive cues and devoid of unproductive ones.

• 构建一个充满productive的环境，避免unproductive的环境 (做自己环境的构建者，而不是受害者), 改造环境是很有用的，因为我们很少做这件事情。
• 在一个全新的环境构建一个习惯是很重要的，因为这样不用抵抗 old cues （When you can’t manage to get to an entirely new environment, redefine or rearrange your current one. Create a separate space for work, study, exercise, entertainment, and cooking. The mantra I find useful is “One space, one use.”）

让cues of good habits obvious的几个例子：

• If you want to remember to take your medication each night, put your pill bottle directly next to the faucet on the bathroom counter.

• If you want to practice guitar more frequently, place your guitar stand in the middle of the living room.

• If you want to remember to send more thank‑you notes, keep a stack of stationery on your desk.

• If you want to drink more water, fill up a few water bottles each morning and place them in common locations around the house.

让坏习惯的提示invisible

有高度自我控制能力的人，不是因为他们有更好的自制力，而是因为他们很少把自己置于充满诱惑的环境，所以需要用意志力抵抗诱惑的情况反而更少。

The idea that a little bit of discipline would solve all our problems is deeply embedded in our culture.

When scientists analyze people who appear to have tremendous self-control, it turns out those individuals aren’t all that different from those who are struggling. Instead, “disciplined” people are better at structuring their lives in a way that does not require heroic willpower and self‑control. In other words, they spend less time in tempting situations.

The people with the best self‑control are typically the ones who need to use it the least. It’s easier to practice self‑restraint when you don’t have to use it very often. So, yes, perseverance, grit, and willpower are essential to success, but the way to improve these qualities is not by wishing you were a more disciplined person, but by creating a more disciplined environment.

让cues of bad habits invisible的几个例子：

• If you can’t seem to get any work done, leave your phone in another room for a few hours.

• If you’re continually feeling like you’re not enough, stop following social media accounts that trigger jealousy and envy. If you’re wasting too much time watching television, move the TV out of the bedroom.

• If you’re spending too much money on electronics, quit reading reviews of the latest tech gear.

• If you’re playing too many video games, unplug the console and put it in a closet after each use.