实施意图与习惯叠加：提前规定行为入口

“有空就做”把一项习惯交给了当天的心情。实施意图先把模糊愿望改成一句可以执行的话：在什么时间、什么地点，做哪一个动作。等那个时刻来到，人不用再临时讨论今天算不算合适。

习惯叠加换了一个锚点。倒完早晨的咖啡以后冥想一分钟，脱下工作鞋以后换上运动服，原本每天都会发生的动作，成了新动作的提示。两种方法都在提前减少选择，区别只在于一个使用时间和地点，一个借用现成的行为。

提示必须具体到可以马上行动。“多读书”没有入口，“晚饭后读一页”才有。环境设计 接着处理现场：既然决定在餐桌旁读，书是否真的放在手边，手机又是否在旁边争夺注意力。计划写得再清楚，到了现场仍然要由那个环境决定什么最先被看见。

原始笔记：

Note: Story

《Atomic Habits》原文：

The sentence they filled out is what researchers refer to as an implementation intention, which is a plan you make beforehand about when and where to act. That is, how you intend to implement a particular habit (Location 891)

the two most common cues are time and location. Implementation intentions leverage both of these cues. Broadly speaking, the format for creating an implementation intention is: “When situation X arises, I will perform response Y.” (Location 894)

Researchers have even found that voter turnout increases when people are forced to create implementation intentions by answering questions like: “What route are you taking to the polling station? At what time are you planning to go? What bus will get you there?” Other successful government programs have prompted citizens to make a clear plan to send taxes in on time or provided directions on when and where to pay late traffic bills (Location 900)

The simple way to apply this strategy to your habits is to fill out this sentence: I will [BEHAVIOR] at [TIME] in [LOCATION]. Meditation. I will meditate for one minute at 7 a.m. in my kitchen. Studying. I will study Spanish for twenty minutes at 6 p.m. in my bedroom. Exercise. I will exercise for one hour at 5 p.m. in my local gym. Marriage. I will make my partner a cup of tea at 8 a.m. in the kitchen. (Location 913)

Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit. This method, which was created by BJ Fogg (Location 949)

The habit stacking formula is: “After [CURRENT HABIT], I will [NEW HABIT].” For example: Meditation. After I pour my cup of coffee each morning, I will meditate for one minute. Exercise. After I take off my work shoes, I will immediately change into my workout clothes. Gratitude. After I sit down to dinner, I will say one thing I’m grateful for that happened today. Marriage. After I get into bed at night, I will give my partner a kiss. (Location 952)

Once you get comfortable with this approach, you can develop general habit stacks to guide you whenever the situation is appropriate: Exercise. When I see a set of stairs, I will take them instead of using the elevator. Social skills. When I walk into a party, I will introduce myself to someone I don’t know yet. Finances. When I want to buy something over $100, I will wait twenty-four hours before purchasing. Healthy eating. When I serve myself a meal, I will always put veggies on my plate first (Location 977)

Minimalism. When I buy a new item, I will give something away. (“One in, one out.”) Mood. When the phone rings, I will take one deep breath and smile before answering. Forgetfulness. When I leave a public place, I will check the table and chairs to make sure I don’t leave anything behind. (Location 982)

Habit stacking works best when the cue is highly specific and immediately actionable. (Location 1002)

Chapter Summary The 1st Law of Behavior Change is make it obvious. The two most common cues are time and location. Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location. The implementation intention formula is: I will [BEHAVIOR] at [TIME] in [LOCATION]. Habit stacking is a strategy you can use to pair a new habit with a current habit. The habit stacking formula is: After [CURRENT HABIT], I will [NEW HABIT]. (Location 1011)

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