承诺装置：让现在的自己替未来作出决定

给未来安排计划时，人通常很理性；诱惑真正来到眼前，评价标准就会变。承诺装置利用这段时间差，让相对冷静的现在先把一部分选择锁住。

定时器每晚十点关闭路由器，到了时间，全家不再临时讨论要不要继续上网；自动储蓄在钱进入可消费账户前先转走一部分；删除社交应用，让下一次冲动多出下载和登录。它们都把未来的一连串争论，改成现在的一次设置。摩擦力 于是有了方向，好习惯少几步，坏习惯多几步。

技术也在替人设置相反的承诺。自动播放让停止比继续费力，一键购买缩短了冲动与付款的距离。主动限制未来选择，确实会牺牲一点 选择权，所以更适合长期方向清楚、临场却容易反悔的事。若规则僵硬到无法处理例外，它便从扶手变成了新的麻烦。

原笔记里的批注：

#Insight 当代技术让人的欲望以最简单的方式被满足，饿了叫外卖，无聊了刷视频，手机成为满足欲望的通道。打开勿扰模式，空间上远离手机。

Sometimes success is less about making good habits easy and more about making bad habits hard 《Atomic Habits》，Location 2014 As another example, my friend and fellow habits expert Nir Eyal purchased an outlet timer, which is an adapter that he plugged in between his internet router and the power outlet. At 10 p.m. each night, the outlet timer cuts off the power to the router. When the internet goes off, everyone knows it is time to go to bed. 《Atomic Habits》，Location 2023 ONETIME ACTIONS THAT LOCK IN GOOD HABITS Nutrition Buy a water filter to clean your drinking water. Use smaller plates to reduce caloric intake. Sleep Buy a good mattress. Get blackout curtains. Remove your television from your bedroom. Productivity Unsubscribe from emails. Turn off notifications and mute group chats. Set your phone to silent. Use email filters to clear up your inbox. Delete games and social media apps on your phone. Happiness Get a dog. Move to a friendly, social neighborhood. General Health Get vaccinated. Buy good shoes to avoid back pain. Buy a supportive chair or standing desk. Finance Enroll in an automatic savings plan. Set up automatic bill pay. Cut cable service. Ask service providers to lower your bills. 《Atomic Habits》，Location 2056 Of course, the power of technology can work against us as well. Binge-watching becomes a habit because you have to put more effort in to stop looking at the screen than to continue doing so. Instead of pressing a button to advance to the next episode, Netflix or YouTube will autoplay it for you. All you have to do is keep your eyes open. 《Atomic Habits》，Location 2082 Technology creates a level of convenience that enables you to act on your smallest whims and desires. At the mere suggestion of hunger, you can have food delivered to your door. At the slightest hint of boredom, you can get lost in the vast expanse of social media. When the effort required to act on your desires becomes effectively zero, you can find yourself slipping into whatever impulse arises at the moment. The downside of automation is that we can find ourselves jumping from easy task to easy task without making time for more difficult, but ultimately more rewarding, work. 《Atomic Habits》，Location 2084 Chapter Summary The inversion of the 3rd Law of Behavior Change is make it difficult. A commitment device is a choice you make in the present that locks in better behavior in the future. The ultimate way to lock in future behavior is to automate your habits. Onetime choices—like buying a better mattress or enrolling in an automatic savings plan—are single actions that automate your future habits and deliver increasing returns over time. Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior. 《Atomic Habits》，Location 2103

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