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0The 1st Law: Make It Obvious
"Habit stacking increases the likelihood that you’ll stick with a habit by stacking your new behavior on top of an old one."（习惯叠加）增加了你坚持一个习惯的可能性，方法是将你的新行为叠加在旧行为之上。”
SUMMARY
1. **Habit Stacking**: This involves integrating new habits with existing daily routines. For instance, meditating immediately after pouring your morning coffee or changing into workout clothes as soon as you take off your work shoes. The formula for habit stacking is: "After [CURRENT HABIT], I will [NEW HABIT]."
2. **Implementation Intentions**: This strategy involves creating a specific plan for when and where to perform a new habit, such as deciding, "When I finish work, I will immediately start my first task." This helps eliminate the need for decision-making at the moment of action, allowing you to follow a predetermined plan.
3. **Cues for Habits**: Cues can take the form of time or location, with the most common being a combination of both. Implementation intentions assist in prompting action at specific times by clearly defining these elements.
4. **Continuity of Habits**: People often decide their next action based on their last activity. For example, washing hands after using the bathroom might remind you to put dirty towels in the laundry, which could lead to adding laundry detergent to your shopping list.
5. **Clarity in Habit Formation**: Clarity is crucial when establishing habits. Being specific about your goals and the steps to achieve them helps in avoiding distractions and maintaining focus.
6. **Frequency of Habits**: The chosen cue for a new habit should match its intended frequency. If you aim to perform a habit daily, it should be linked to another daily habit.
7. **Listing Habit Cues**: Identifying the right trigger for a habit involves brainstorming a list of your current habits, which can be derived from a Habits Scorecard or by creating a two-column list of daily habits and potential new habits to follow.
8. **Practicing Habits**: Habit stacking provides a set of simple rules to guide future actions, ensuring you always have a plan for which action to take next.
By applying these strategies, you can more effectively establish and maintain new habits, thereby improving your behavior and lifestyle.
这段内容主要讲述了如何通过习惯叠加（habit stacking）来建立新习惯，以及如何通过实施意图（implementation intentions）来提高习惯的成功率。
1. **习惯叠加**：这是一种通过将新习惯与已有的日常习惯相结合来建立新习惯的方法。例如，你可以在倒咖啡后立即进行冥想，或者在脱下工作鞋后立即换上运动服。习惯叠加的公式是：“在[当前习惯]之后，我将[新习惯]。”
2. **实施意图**：这是一种通过明确计划何时何地执行新习惯来提高习惯成功率的方法。例如，你可以说：“当我完成工作后，我将立即开始我的第一项任务。”这种策略有助于在行动时刻到来时，无需再做决定，只需按照预定计划行事。
3. **习惯的触发因素**：习惯的触发因素可以是时间或地点，但最常见的是时间和地点。实施意图通过明确这些因素来帮助人们在特定时刻采取行动。
4. **习惯的连续性**：人们往往会在完成一项任务后，根据上一个行为来决定下一步做什么。例如，上完厕所后洗手，这会提醒你把脏毛巾放进洗衣篮，然后你可能会在购物清单上加上洗衣液。
5. **习惯的明确性**：在建立习惯时，明确性非常重要。你需要明确你想要实现的目标以及如何实现它，这有助于你拒绝那些会分散注意力的事情。
6. **习惯的频率**：选择的触发习惯应该与新习惯的频率相匹配。如果你希望每天都执行新习惯，那么应该选择一个同样每天都发生的触发习惯。
7. **习惯的触发列表**：你可以通过列出你每天必定会做的习惯，然后在旁边列出这些习惯可能触发的新习惯，来找到合适的触发点。
8. **习惯的实践**：习惯叠加让你可以创建一套简单的规则来指导你未来的行为，就像你总是有一个计划来决定下一步该做什么。
通过这些策略，你可以更有效地建立和维持新习惯，从而改善你的行为和生活方式。
