环境设计：显眼线索与固定情境塑造行为

办公室里总把甜甜圈摆在桌上，人就会多拿几次；饮水机分布得更广，不需要再劝，喝水量也会上升。很多后来被解释成偏好或意志的选择，早在一个选项变得更显眼时就已经偏了一点。

想弹吉他，把琴放到客厅；想记得吃药，把药瓶放到每天都会看见的水龙头旁边。环境设计是 先看处境 的一种日常用法。与其每晚责怪自己没有坚持，不如先看看当前空间一直在提醒人做什么。

情境还包含人与空间已经形成的关系。同一张沙发可以让人想到阅读，也可以只让人想到电视和冰淇淋，所以书里提出“One space, one use”。同一台手机同时负责工作、社交和娱乐，正好是反例。实施意图 先说清去哪里做，环境则决定人到了那里以后，哪个提示最先叫住他。

原始笔记：

Note: Story #Insight

Note: Two phones? #Comments

Note: Mac for productivity, gamjng console for entertainment, kindle for reading #Insight

《Atomic Habits》原文：

FIGURE 8: Here is a representation of what the cafeteria looked like before the environment design changes were made (left) and after (right). The shaded boxes indicate areas where bottled water was available in each instance. Because the amount of water in the environment was increased, behavior shifted naturally and without additional motivation. (Location 1029)

People often choose products not because of what they are, but because of where they are. (Location 1033)

If the communal table at the office is always filled with doughnuts and bagels, it’s going to be hard not to grab one every now and then. Your habits change depending on the room you are in and the cues in front of you. (Location 1035)

Despite our unique personalities, certain behaviors tend to arise again and again under certain environmental conditions. In church, people tend to talk in whispers. On a dark street, people act wary and guarded. In this way, the most common form of change is not internal, but external: we are changed by the world around us. Every habit is context dependent. (Location 1038)

In 1936, psychologist Kurt Lewin wrote a simple equation that makes a powerful statement: Behavior is a function of the Person in their Environment, or B = f (P,E). (Location 1040)

We like to think that we are in control. If we choose water over soda, we assume it is because we wanted to do so. The truth, however, is that many of the actions we take each day are shaped not by purposeful drive and choice but by the most obvious option. (Location 1050)

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. (Location 1059)

As you may guess, the homes with the meters located in the main hallway used less electricity. When their energy use was obvious and easy to track, people changed their behavior. (Location 1070)

It’s easy not to practice the guitar when it’s tucked away in the closet. It’s easy not to read a book when the bookshelf is in the corner of the guest room. It’s easy not to take your vitamins when they are out of sight in the pantry. When the cues that spark a habit are subtle or hidden, they are easy to ignore. (Location 1073)

Here are a few ways you can redesign your environment and make the cues for your preferred habits more obvious: 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. (Location 1084)

Environment design is powerful not only because it influences how we engage with the world but also because we rarely do it. Most people live in a world others have created for them. But you can alter the spaces where you live and work to increase your exposure to positive cues and reduce your exposure to negative ones. Environment design allows you to take back control and become the architect of your life. Be the designer of your world and not merely the consumer of it (Location 1094)

Stop thinking about your environment as filled with objects. Start thinking about it as filled with relationships. Think in terms of how you interact with the spaces around you. For one person, her couch is the place where she reads for an hour each night. For someone else, the couch is where he watches television and eats a bowl of ice cream after work. Different people can have different memories—and thus different habits—associated with the same place. (Location 1104)

In one study, scientists instructed insomniacs to get into bed only when they were tired. If they couldn’t fall asleep, they were told to sit in a different room until they became sleepy. Over time, subjects began to associate the context of their bed with the action of sleeping, and it became easier to quickly fall asleep when they climbed in bed. Their brains learned that sleeping—not browsing on their phones, not watching television, not staring at the clock—was the only action that happened in that room. (Location 1109)

The power of context also reveals an important strategy: habits can be easier to change in a new environment. It helps to escape the subtle triggers and cues that nudge you toward your current habits. Go to a new place—a different coffee shop, a bench in the park, a corner of your room you seldom use—and create a new routine there. (Location 1113)

It is easier to associate a new habit with a new context than to build a new habit in the face of competing cues. It can be difficult to go to bed early if you watch television in your bedroom each night. It can be hard to study in the living room without getting distracted if that’s where you always play video games. But when you step outside your normal environment, you leave your behavioral biases behind. You aren’t battling old environmental cues, which allows new habits to form without interruption. (Location 1115)

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.” (Location 1123)

the versatility of modern technology is both a strength and a weakness. You can use your phone for all sorts of tasks, which makes it a powerful device. But when you can use your phone to do nearly anything, it becomes hard to associate it with one task. You want to be productive, but you’re also conditioned to browse social media, check email, and play video games whenever you open your phone. It’s a mishmash of cues. (Location 1132)

You can do the same with your digital spaces. I know a writer who uses his computer only for writing, his tablet only for reading, and his phone only for social media and texting. Every habit should have a home. (Location 1137)

A stable environment where everything has a place and a purpose is an environment where habits can easily form. (Location 1142)

Chapter Summary Small changes in context can lead to large changes in behavior over time. Every habit is initiated by a cue. We are more likely to notice cues that stand out. Make the cues of good habits obvious in your environment. Gradually, your habits become associated not with a single trigger but with the entire context surrounding the behavior. The context becomes the cue. It is easier to build new habits in a new environment because you are not fighting against old cues. (Location 1143)

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