奖励预期会在奖励到来前推动行动

喜欢一种体验，和主动去追求它，并不是同一件事。《Atomic Habits》引用的动物实验里，多巴胺释放受到抑制的老鼠仍会对糖水表现出愉悦，却不再主动寻找食物和水。快乐还在，想要它的动力消失了。

习惯真正启动的时刻，常常早于奖励本身。赌徒在下注前出现多巴胺升高，成瘾者看见相关线索时已经产生反应。提示让人预测后面可能有奖励，预测变成渴望，渴望再推动动作。这补上了 提示通往行动 中间最容易被略过的一段。

诱惑捆绑利用的也是这股提前到来的动力。只在骑动感单车时看某个节目，节目尚未开始，期待已经帮助人坐上车。原笔记在这里留下 “Same!!”，却没有写明具体做法，因此仍只保留这个反应。外部诱饵可以帮助启动，能否长期留下，还要看活动进行时有没有 自己的回报。

原笔记里的批注：

Note: Same!! #Insight

By implanting electrodes in the brains of rats, the researchers blocked the release of dopamine. To the surprise of the scientists, the rats lost all will to live. They wouldn’t eat. They wouldn’t have sex. They didn’t crave anything. Within a few days, the animals died of thirst. 《Atomic Habits》，Location 1294 In follow-up studies, other scientists also inhibited the dopamine-releasing parts of the brain, but this time, they squirted little droplets of sugar into the mouths of the dopamine-depleted rats. Their little rat faces lit up with pleasurable grins from the tasty substance. Even though dopamine was blocked, they liked the sugar just as much as before; they just didn’t want it anymore. The ability to experience pleasure remained, but without dopamine, desire died. And without desire, action stopped. 《Atomic Habits》，Location 1296 Habits are a dopamine-driven feedback loop. Every behavior that is highly habit-forming—taking drugs, eating junk food, playing video games, browsing social media—is associated with higher levels of dopamine. The same can be said for our most basic habitual behaviors like eating food, drinking water, having sex, and interacting socially 《Atomic Habits》，Location 1304 For years, scientists assumed dopamine was all about pleasure, but now we know it plays a central role in many neurological processes, including motivation, learning and memory, punishment and aversion, and voluntary movement 《Atomic Habits》，Location 1307 When it comes to habits, the key takeaway is this: dopamine is released not only when you experience pleasure, but also when you anticipate it. Gambling addicts have a dopamine spike right before they place a bet, not after they win. Cocaine addicts get a surge of dopamine when they see the powder, not after they take it. Whenever you predict that an opportunity will be rewarding, your levels of dopamine spike in anticipation. And whenever dopamine rises, so does your motivation to act. 《Atomic Habits》，Location 1308 It is the anticipation of a reward—not the fulfillment of it—that gets us to take action. 《Atomic Habits》，Location 1312 He was also employing temptation bundling to make his exercise habit more attractive. Temptation bundling works by linking an action you want to do with an action you need to do. In Byrne’s case, he bundled watching Netflix (the thing he wanted to do) with riding his stationary bike (the thing he needed to do) 《Atomic Habits》，Location 1341 Temptation bundling is one way to apply a psychology theory known as Premack’s Principle. Named after the work of professor David Premack, the principle states that “more probable behaviors will reinforce less probable behaviors.” In other words, even if you don’t really want to process overdue work emails, you’ll become conditioned to do it if it means you get to do something you really want to do along the way. 《Atomic Habits》，Location 1358

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