习惯回路：提示、渴望、反应与奖励

James Clear 把一项习惯拆成提示、渴望、反应和奖励。提示先让大脑注意到可能出现的回报，渴望让人想改变眼前的状态，反应是实际做出的动作，奖励既暂时满足愿望，也教会大脑下次还要不要重复。

人想要的往往不是动作本身。吸烟者要的是放松，打开电视的人要的是娱乐，刷牙的人要的是口腔清洁的感觉。这样看，坏习惯便不只是一个需要压住的动作，它还是某个问题目前采用的解法。同一种渴望可以找到别的反应，旧动作才有可能真正被替换。

四步里的每一环都能被环境改动。提示经常来自 眼前摆着什么，反应会被能力与 摩擦力 卡住，奖励再决定这条路径是否值得保存。它比“靠意志坚持”多给了几个可以下手的位置。

《Atomic Habits》原文：

A habit is a behavior that has been repeated enough times to become automatic (Location 598)

This is the feedback loop behind all human behavior: try, fail, learn, try differently. With practice, the useless movements fade away and the useful actions get reinforced. That’s a habit forming. (Location 607)

As habits are created, the level of activity in the brain decreases (Location 611)

Habits reduce cognitive load and free up mental capacity, so you can allocate your attention to other tasks (Location 622)

The process of building a habit can be divided into four simple steps: cue, craving, response, and reward. (Location 634)

First, there is the cue. The cue triggers your brain to initiate a behavior. It is a bit of information that predicts a reward. Our prehistoric ancestors were paying attention to cues that signaled the location of primary rewards like food, water, and sex. Today, we spend most of our time learning cues that predict secondary rewards like money and fame, power and status, praise and approval, love and friendship, or a sense of personal satisfaction. (Of course, these pursuits also indirectly improve our odds of survival and reproduction, which is the deeper motive behind everything we do.) (Location 640)

Cravings are the second step, and they are the motivational force behind every habit. Without some level of motivation or desire—without craving a change—we have no reason to act. What you crave is not the habit itself but the change in state it delivers. You do not crave smoking a cigarette, you crave the feeling of relief it provides. You are not motivated by brushing your teeth but rather by the feeling of a clean mouth. You do not want to turn on the television, you want to be entertained. Every craving is linked to a desire to change your internal state (Location 646)

The third step is the response. The response is the actual habit you perform, which can take the form of a thought or an action. Whether a response occurs depends on how motivated you are and how much friction is associated with the behavior. If a particular action requires more physical or mental effort than you are willing to expend, then you won’t do it. Your response also depends on your ability. It sounds simple, but a habit can occur only if you are capable of doing it. (Location 654)

Finally, the response delivers a reward. Rewards are the end goal of every habit. The cue is about noticing the reward. The craving is about wanting the reward. The response is about obtaining the reward. We chase rewards because they serve two purposes: (1) they satisfy us and (2) they teach us (Location 658)

The first purpose of rewards is to satisfy your craving. Yes, rewards provide benefits on their own. Food and water deliver the energy you need to survive. Getting a promotion brings more money and respect. Getting in shape improves your health and your dating prospects. But the more immediate benefit is that rewards satisfy your craving to eat or to gain status or to win approval. At least for a moment, rewards deliver contentment and relief from craving. (Location 661)

Second, rewards teach us which actions are worth remembering in the future. Your brain is a reward detector. As you go about your life, your sensory nervous system is continuously monitoring which actions satisfy your desires and deliver pleasure. Feelings of pleasure and disappointment are part of the feedback mechanism that helps your brain distinguish useful actions from useless ones. Rewards close the feedback loop and complete the habit cycle (Location 664)

All behavior is driven by the desire to solve a problem. Sometimes the problem is that you notice something good and you want to obtain it. Sometimes the problem is that you are experiencing pain and you want to relieve it. Either way, the purpose of every habit is to solve the problems you face (Location 689)

How to Create a Good Habit The 1st law (Cue): Make it obvious. The 2nd law (Craving): Make it attractive. The 3rd law (Response): Make it easy. The 4th law (Reward): Make it satisfying. We can invert these laws to learn how to break a bad habit. How to Break a Bad Habit Inversion of the 1st law (Cue): Make it invisible. Inversion of the 2nd law (Craving): Make it unattractive. Inversion of the 3rd law (Response): Make it difficult. Inversion of the 4th law (Reward): Make it unsatisfying. (Location 738)

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