行为觉察：自动行为只有进入意识后才能改变

习惯替大脑省掉了反复决定的力气，也顺手省掉了检查。书里的礼品卡店员连续剪掉几张余额用完的空卡以后，顺手把下一位顾客真正的信用卡也剪成两半。动作熟练得足以自己跑完，人直到结果出错才重新注意到它。

日本铁路使用的 Pointing-and-Calling，故意把自动动作拉回意识。列车员用眼睛确认、用手指向，再把状态说出来，原本会一闪而过的检查被放大到几个感官里。习惯计分卡做的也是这件事，先把一天里会自动发生的动作写出来，暂时不急着改。

System 1 与 System 2 是一种分工 提醒过，大部分自动反应既省力也正确，没有必要把所有动作都变慢。值得被重新看见的，是那些代价高、已经失去用途，或者每次做完都让自己后悔，却仍会无声重复的习惯。

原始笔记：

Note: Story #Insight

《Atomic Habits》原文：

The human brain is a prediction machine. It is continuously taking in your surroundings and analyzing the information it comes across. (Location 788)

As habits form, your actions come under the direction of your automatic and nonconscious mind. You fall into old patterns before you realize what’s happening. Unless someone points it out, you may not notice that you cover your mouth with your hand whenever you laugh, that you apologize before asking a question, or that you have a habit of finishing other people’s sentences. And the more you repeat these patterns, the less likely you become to question what you’re doing and why you’re doing it. (Location 802)

I once heard of a retail clerk who was instructed to cut up empty gift cards after customers had used up the balance on the card. One day, the clerk cashed out a few customers in a row who purchased with gift cards. When the next person walked up, the clerk swiped the customer’s actual credit card, picked up the scissors, and then cut it in half—entirely on autopilot—before looking up at the stunned customer and realizing what had just happened. (Location 805)

Pointing-and-Calling is so effective because it raises the level of awareness from a nonconscious habit to a more conscious level. Because the train operators must use their eyes, hands, mouth, and ears, they are more likely to notice problems before something goes wrong. My wife does something similar. Whenever we are preparing to walk out the door for a trip, she verbally calls out the most essential items in her packing list. “I’ve got my keys. I’ve got my wallet. I’ve got my glasses. I’ve got my husband. (Location 829)

The more automatic a behavior becomes, the less likely we are to consciously think about it. And when we’ve done something a thousand times before, we begin to overlook things. (Location 833)

Wake up Turn off alarm Check my phone Go to the bathroom Weigh myself Take a shower Brush my teeth Floss my teeth Put on deodorant Hang up towel to dry Get dressed Make a cup of tea . . . and so on. Once you have a full list, look at each behavior, and ask yourself, “Is this a good habit, a bad habit, or a neutral habit?” If it is a good habit, write “+” next to it. If it is a bad habit, write “–”. If it is a neutral habit, write “=”. (Location 839)

For this exercise, categorize your habits by how they will benefit you in the long run. Generally speaking, good habits will have net positive outcomes. Bad habits have net negative outcomes. Smoking a cigarette may reduce stress right now (that’s how it’s serving you), but it’s not a healthy long-term behavior. (Location 854)

The first step to changing bad habits is to be on the lookout for them. If you feel like you need extra help, then you can try Pointing-and-Calling in your own life. Say out loud the action that you are thinking of taking and what the outcome will be. If you want to cut back on your junk food habit but notice yourself grabbing another cookie, say out loud, “I’m about to eat this cookie, but I don’t need it. Eating it will cause me to gain weight and hurt my health.” Hearing your bad habits spoken aloud makes the consequences seem more real. It adds weight to the action rather than letting yourself mindlessly slip into an old routine. (Location 864)

Chapter Summary With enough practice, your brain will pick up on the cues that predict certain outcomes without consciously thinking about it. Once our habits become automatic, we stop paying attention to what we are doing. The process of behavior change always starts with awareness. You need to be aware of your habits before you can change them. Pointing-and-Calling raises your level of awareness from a nonconscious habit to a more conscious level by verbalizing your actions. The Habits Scorecard is a simple exercise you can use to become more aware of your behavior. (Location 873)

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